Sweet potatoes are a storehouse of vitamins A and C and also boast a significant helping of manganese! The amount of Vitamin A that sweet potatoes have in just 200 grams adds up to 213% of your daily value! Several recent studies have shown the superior ability of sweet potatoes to raise your blood levels of vitamin A. And now that we know how much vitamin A is in each serving, we understand how it can have such an impact on your blood levels. Not only does this dish have many vitamins and minerals that you need, it also has black beans, which provides 15 grams of protein and 15 grams of fiber in a one cup serving! No other food group has a more health supportive mix of proteins plus fiber than legumes. They not only give this dish…
One of the best things about a cabbage salad is that it gets better with time! Napa cabbage, red cabbage, carrots and snow peas hold up well even after being tossed with dressing. Most salads will become soggy and wilt, but not this one! That’s why this salad is great to make at the beginning of the week to put in lunches or take with you on trips or picnics. Not only is that salad easy to make and simple to preserve, it is also packed with nutrition. This Chinese cabbage belongs to a large class of leafy/flower head vegetables which includes kale, broccoli, and brussels sprouts. For one, napa cabbage is low in calories but high in vitamin K, vitamin C, and folates. In fact, in a 100g serving, napa has 38% of your RDI levels of vitamin K,…
Paella is a Valencian rice dish that originated on the east coast of Spain. This recipe is a mixed paella that includes seafood and chicken. For all types of paellas, olive oil is the basic cooking ingredient. According to the Olive Oil Times, olive oil helps calcium absorption and plays an important role in aiding sufferers and in preventing the onset of Osteoporosis. Saffron is also a traditional ingredient to this dish. Saffron is one of the most highly prized spices in the world. The active components in saffron have many therapeutic uses and boost digestive properties and anti-oxidants. This spice is a good source of minerals such as calcium, potassium, manganese, iron, and magnesium. If you’ve tried saffron before, then you know of its lovely distinct flavor!  SOURCES: ^ http://www.nutrition-and-you.com/saffron.html
This hearty soup combines navy beans, (which boasts magnesium, iron and calcium) tomatoes and artichoke hearts to make a perfect main or side dish. This dish uses tortellini, but you can use any pasta you like and it would go well. Artichokes are one of the top vegetable sources of vitamin K, which plays a role in promoting bone health.
Halibut is a lean fish known for its mild flavor profile. With that in mind, this recipe pairs it with tomatoes and capers, which are more powerful in taste, to create a complimentary dish. Capers are a storehouse of vitamins like vitamin A, vitamin K, niacin and riboflavin. The mighty tomato boasts antioxidant properties such as folic acid, beta-carotene, and lutein. photo by finecooking.com
Today, we want to share with you a salmon recipe! The season for salmon runs from ~May to October along the Pacific coast. In this dish, we used fresh (unfrozen) Wild Sockeye Salmon. The sun-dried tomatoes are as a rich source of lycopene – which studies show is beneficial for bone (osteoblasts). Also, the alpha-lipoic acid in salmon along with the omega threes are anti-inflammatory – and inflammation is a root cause of bone and many other health conditions. A half fillet of salmon contains 80% of daily recommended protein (40g) which may reduce rate of complications after a hip fracture and general attenuation of femoral bone loss in the elderly. It’s time to enjoy this gourmet salmon dish for yourself.
quinoa sOne of the most popular vegetables is…peppers! The main ingredient of this stuffed pepper dish is the bell pepper, which has a crunchy texture and is naturally sweet. Stuffed peppers are a fun and easy meal because you can pretty much put anything you want in them and they will turn out great! Also, bell peppers contain a high amount of Vitamin C. *Did you know each color of pepper is associated with a different family of phytochemicals?
A new twist on the classic pesto, this pea pesto uses frozen peas and fresh mint in place of basil. The peas ‘meaty-up’ the pasta and the mint gives a fresh element to the dish. I like to play around with my herbs sometimes and this one worked out very nicely!