Wednesday, March 31, 2010

stocking the fridge

One of the world's healthiest foods, with lots of lean protein and sky-high concentrations of omega-3s. Power Play: Place a 4-ounce fillet, some cherry tomatoes, and sliced fennel in the center of a foil sheet. Top with olive oil, salt, and pepper and seal. Bake at 400°F for 12 minutes.
Red peppers supply more cancer-fighting lycopene and 60 percent extra immunity-boosting vitamin C than their green kin. Power Play:Roasting concentrates the pepper's flavor. After charring on the grill or under the broiler, put them in a sealed paper bag to sweat. When they cool, the skin will come off easily.


For 18 calories a serving you get monster doses of vitamins like A, C, and K and a rush of phytonutrients. Power Play:Sauté kale over medium heat with olive oil, sliced garlic, and a pinch of red chile flakes. Finish with a splash of balsamic vinegar before serving.
The watery whey is removed from this Greek-style yogurt, giving it a creamy texture and a huge dose of protein. Power Play: Mix a cup of yogurt with minced garlic, fresh parsley, and a glug of olive oil for a healthy sauce for grilled protein.
No longer food taboo, protein-dense eggs should be a staple in every fridge. A recent study from Thailand found that eggs actually help raise good HDL cholesterol. Power Play: Hard-boil half a dozen eggs at a time so they're on hand for snacks or to give salads a protein lift. They'll keep in the fridge for a week.
The best-tasting 10 calories in the market. Power Play: Try three salsa swaps at the table: on baked potatoes (instead of sour cream), on eggs (instead of ketchup), and on salad (instead of ranch).

Here's a great recipie: (via foodgeekery)
  • 1 Red Onion (diced)
  • 1 Serrano Pepper (minced)
  • 2 Tomatillos (diced)
  • 5 Garlic Cloves (minced)
  • 5 Vine Tomatoes (medium sized, seeded, diced)
  • 8 Plum Tomatoes (small, seeded, diced)
  • Handful of Cilantro (or to taste, chopped)
  • Juice of 2 Limes
  • Salt & Pepper (to taste)
  • 1 Tbs Olive Oil
  • Instructions:

    1. Mix all ingredients together in a large bowl. Make sure everything is well combined together.
    2. Let sit at least 30 min (overnight is best).
    3. Eat! (makes about 6 cups)

USDA researchers found that Red Delicious apples have a higher antioxidant capacity than other apples. Power Play: Leave the peeler in the drawer. The skin contains a good chunk of apple's antioxidants and fiber.
These diminutive broccoli sprouts have 20 times more cancer-fighting sulforaphane than their grown-up counterparts. Power Play: Add to sandwiches, scrambled eggs, salads, and soups.

A 100 percent apple spread that gives your toast a fruity bite without the sugar found in most jams. Power Play: Swirl into cottage cheese with a sprinkle of cinnamon.
Researchers determined that red grapefruit juice contains more nutrients per calorie than grape and apple juices. It also contains less sugar than OJ. Power Play: For a light vinaigrette, mix 2 tablespoons grapefruit juice with 1 tablespoon balsamic vinegar, and 1/4 cup avocado oil.

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1 comment:

Lipstick said...

Nice discussion on helthier diets but all it is written on fruits only i think you must discuss some thing on other foods also.


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