The Super Good Foods You Should Be Eating

The Super Good Foods You Should Be Eating

There are foods that are better for you than others. Don’t believe everything you see on TV. Make sure that you read the labels on food that you buy. A theory that I use is if it comes in a box or has a window DON’T EAT IT.

Here are the good foods that will make you feel good and healthy:

Quinoa – this is a little rice full of protein, calcium and iron and it provides a good source of vitamin E and lots of B vitamins. Almost a complete protein on its own, this amazing little product is high in lysine, cystine and methionine. So good for you.

Spinach and Broccoli – these two veges are packed with antioxidants and phytochemicals, vitamins A,C and K, potassium, magnesium, iron, lutein, folate and phytochemicals. And this is why our Mothers made us eat them! They are a super food and I would like to see them on your dinner plate at least six nights a week.

Red Beans – kidney beans are also an excellent source of antioxidants, protein, fibre, copper, iron, magnesium, phosphorus, potassium and thiamine. Lots and lots of goodies in there for such a little bean! I have an excellent recipe for a casserole with red kidney beans in it and you will feel so good when you have eaten it.

Sweet Potatoes or Kumara – these little darlings are 10 times better for you than potatoes. They are high in beta – carotene and vitamin C. They are an excellent source of fibre, vitamin B6 and potassium. Your potassium levels can get quite low when you have cancer so eat lots of these beauties. As you have guessed I love Kumara as we call them here in NZ. They are easy to grow so if you think they are too expensive then start digging up the back yard and grown them.

Olive Oil and Rice Bran Oil – two of the best oils that money can buy. Vegetable nutrients are fat soluble and can only be transported into your cells with the assistance of fat, so use a little of one of these oils to eat with your veges. Use either of these oils in your cooking also.

Salmon – salmon is very rich in omega 3 fats and not only is it good for you if you have cancer, it is also an excellent food to eat to reduce the risk of heart attacks. Wild salmon is best. Try to avoid it from the can.

Almonds – this little nut is packed full of fibre, magnesium (great for cramps) iron, calcium, vitamin E (excellent for skin repair) and riboflavin. The almond also helps lower cholesterol.

Blueberries – the super food. This little fruit is rich in fibre, antioxidants and is a low calorie food. A great way to eat this is in a protein shake first thing in the morning. You will find some amazing recipes if you search on the net.

Vegetable Juice – the best way to get the goodness from vegetables is to eat them raw or juice them raw. They are high in antioxidants and help reduce the risk of cancer and heart dis-ease. If you cannot juice your own vegetables, please make sure you purchase vegetable juices that are low in sodium. Check the label.
Grain Breads – the last super 10 food which is important in your diet, but try to resist the temptation of eating breads daily.

Make sure the grain is sprouting as this increases the important vitamins A, C, B, and calcium iron, magnesium and potassium. It is a flourless bread and provides all the essential amino acids that your body requires. Sprouted grain breads are also good for you if you struggle with integestion.

Lee Roche – dedicated to helping you create a life of happiness, success and health.
http://www.circleoflife.co.nz

Fettucine Ala Seafood

Fettucine Ala Seafood

Italian pasta with simple or complex sauces is universal fare now-a-days. The variety of pasta shapes is numerous also; everything from bow-ties, little hats, manicotti, gnocchi, and sea shells to linguini, spaghetti, fettuccine, and paparadelle noodles. You can’t pick up a magazine without seeing a pasta recipe with a new twist, they simply are everywhere.

Even before the Romans, Italy grew the durum wheat for pasta. The Romans baked their pasta rather like lasagna. However, it was some time before Italians boiled pasta. Marco Polo is responsible for re-introducing pasta to Italy with Chinese noodles. The fact is Italians were already making pasta in Palermo when Marco Polo returned from China. For a more complete history of Italian pasta and tomato sauce, go to http://lifeinitaly.com/food/pasta-history.asp

This quick and easy pasta sauce is ready in the time it takes to boil the water and cook the pasta to al dente. The mix of seafood includes squid, crab, shrimp, mussels and steamer clams. Mixed seafood is available in most supermarket freezers or at your local fish monger. This sauce also works with chopped marlin, swordfish, halibut, or tuna. Get creative and add one of your favorite ingredients… perhaps capers, sweet peas, ramps, mushrooms, or cardoons.

Ingredients: – makes 4 servings
• 1 pound fettuccine noodles
• 1 Tbsp salt
• 1 pound mixed seafood
• 2 Tbsp butter
• 4 scallions, chopped tops and bulbs
• 1 Tbsp garlic, minced (about 4 cloves)
• 1 shallot, minced
• ½ cup dry white wine
• 2 Tbsp butter
• 1 cups cream
• 1 sprig tarragon, chopped or ½ tsp dried tarragon
• Pinch of marjoram or oregano
• Couple dashes of Tabasco sauce
• Sea salt and fresh ground black pepper to taste
• Italian flat-leaf parsley, chopped

Method:
1. Bring a large pot of water to a boil with 1 Tbsp salt.
2. Cook pasta in boiling water until it is al dente.
3. Drain and hold.
4. In a skillet over medium high heat, melt the butter until it froths. Add the scallions, garlic, shallots, and seafood. Sauté until aromatic and the shrimp are pink, about 3 minutes. The seafood will be slightly undercooked at this point.
5. Add wine, stirring from the bottom of the skillet. Reduce wine to half, about 6 minutes.
6. Push seafood to the side of the skillet, add 2 Tbsp of butter and swirl gently. Slowly add cream, whisking gently so that the cream thickens.
7. Add tarragon, marjoram, salt and pepper, and Tabasco sauce. Stir seafood and sauce together to combine.
8. Plate the fettuccine, pour the sauce over, and garnish with the parsley.

Find other recipes by JoAnn Jagroop at http://thisdamecooks.wordpress.com