Raise your right hand and repeat after me, “I will eat healthy foods in 2013 in order that I might be healthier and happier…” Now that you have taken the pledge, let me give you five healthy foods that you can eat all year long.
Sweet Potatoes: This is one vegetable I try to eat every week. There are so many different ways to fix them, fried, baked, puddings, casseroles and pies. They are loaded with carotenoids, and a good source for vitamin C, potassium and fiber.
Broccoli: This vegetable is loaded with vitamin C vitamin K, and folic acid. A simple way to fix - steam it just enough so that it is still firm. Try adding a little red pepper and a spoonful of lemon juice.
Butternet Squash: You can buy these in the produce section or in the salad section already for cooking. This is a great source for vitamin A and C, plus fiber.
Leafy Greens: Try some these different greens, collards, spinach, mustard greens, turnip greens and kale. You will find these have a powerhouse of Vitamins A, C, and K, plus potassium, calcium, iron, and fiber. Most southerners put some type of vinegar on greens. For me the full flavor is simply to sprinkle a light coat of fresh ground pepper.
Wild Salmon: For seafood, you just can’t beat wild salmon. Experts take the view that it is the best help in reducing the risk of sudden-death heart attacks.
Now that I have given you my choice for the five healthy foods for the new year. Let’s start cooking!
SWEET POTATO CLASSIC
5 sweet potatoes
1/4 teaspoon salt
1/4 cup butter
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/2 cup white sugar
2 tablespoons heavy cream
1/4 cup butter, softened
3 tablespoons all-purpose flour
3/4 cup packed light brown sugar
1/2 cup chopped pecans
Preheat oven to 350 degree4s. Lightly grease a 9 x 13 inch baking dish
Bake sweet potatoes 35 minutes in preheated oven. Cool slightly, peel, and mash.
In a large bowl, mix the mashed potatoes, salt, 1/4 cup butter, eggs, vanilla extract, cinnamon, sugar, and heavy cream. Transfer to the prepared baking dish.
In a medium bowl, combine 1/4 cup butter, flour, brown sugar, and chopped nuts. Mix with a pastry blender or your fingers to the consistency of course meal. Sprinkle over sweet potato mixture. Bake 30 minutes in the preheated oven, until topping is crisp and lightly browned.
1/2 cup mayonnaise
2 tablespoons sugar
2 tablespoons white vinegar
1 pound broccoli, cut into flowerets (about 5 cups)
1/4 cup red onion, chopped
1/4 cup yellow onion, chopped
1/4 cup sunflower nuts or English walnuts
6 slices bacon, crisply cooked and crumbled
Mix mayonnaise, sugar and vinegar in a large bowl. Stir in broccoli and onion. Toss until coated. Cover and refrigerate 2 hours.
Sprinkle nuts and bacon just before serving.
BAKED BUTTERNUT SQUASH
1 butternut squash, halved lengthwise and seeded
1 tablespoon butter, divided
salt and pepper to taste
about 2 cups of water
Preheat oven to 350 degrees.
Place squash, cut sides down, in a 9 x 13 baking dish. Pour water into dish around squash halves.
Bake in the preheated oven until tender and easily pierced with a fork, about 1 1/2 hours. Carefully remove the skin with a fork, it should be very easy to remove. Top squash halves with butter and season to taste.
HEART HEALTHY SALMON
4 salmon fillets
1 medium onion, cut in half and sliced
1 (14 oz.) can stewed tomatoes, undrained
1/3 cup dry red wine
3 tablespoons lemon juice
1 teaspoon ground cumin
1/8 teaspoon ground cinnamon
1/4 cup sliced green salad olives
Preheat oven to 400 degrees. Coat a 9 x 13 inch baking dish with cooking spray then coat a large nonstick skillet with cooking spray and heat over medium-high heat.
Add onion, and cook for 3 to 4 minutes, or until tender, stirring constantly. Add tomatoes, wine, lemon juice, cumin, and cinnamon; mix well. Cook 5 to 7 minutes, stirring occasionally, until slightly thickened. Stir in olives, if desired.
Place fish in a single layer in prepared baking dish. Spoon tomato mixture evenly over top and cover tightly with aluminum foil. Bake 15 to 20 minutes, or until fish flakes easily removed with fork.
1 pound trimmed, chopped turnip greens or collards
2 cups water
1 teaspoon sugar
1 piece salt pork, cut small
1 dried red chili
1/4 teaspoon salt
Wash greens; pat dry and chop coarsely.
Combine water, sugar, pork, and chili in a large Dutch oven. Bring to a boil; cover, reduce heat, and simmer 20 minutes. Discard chili. Stir in greens and salt; cover and cook over medium heat 10 minutes or until tender, stirring occasionally. Discard pork.