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Garlic -- nature's best-known antibacterial food

Carrots – rich in vitamins A, C and E to boost the immune system

Seaweeds – high in mineral content

Mushrooms – feature probiotic qualities for intestinal health

Lentils – Cholesterol free

Oregano – a potent antioxidant

Beets – contain betanin - shown to lessen tumor cell growth

Ginger – fights motion sickness

Sour Cream – loaded with calcium

Celery – inhibits the COX-2 enzyme which inflames joints causing pain

Beans – rich in fiber

Onion – contains heart-protective properties

Cinnamon – helps control sugar levels preventing diabetes

Chicken Broth – scientifically proven to clear congestion

 

So it turns out, Grandma was right!

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Tired of the same old meat and veggies?  No time to be creative and come up with something new and interesting?  Would your family rather eat fast food (gasp!!) than the same old stuff you cook every week?  This is a common dilemma every busy, multitasking mom/cook faces when trying to feed the family something tasty yet nutritious with limited time to prepare.

Here are a couple of options:

1.      Orange Cranberry Glaze

This recipe will add some zing to any chicken, pork or turkey entree and is a healthy choice as well.  It takes about 15 minutes to prepare and can be made ahead, frozen and thawed when needed.

Ingredients:

1 cup fresh chopped cranberries

1 cup no sugar added orange juice

1 heaping tablespoon cornstarch

1/2 to 1 cup Splenda (according to taste)

Directions:

Mix the chopped cranberries and orange juice together in a medium bowl.
Blend in the cornstarch.
Heat on high in microwave approximately 3 minutes.
Mixture should thicken after being heated
Blend in desired amount of Splenda.
Glaze will be sweet and tart.

Prior to baking chicken, pork or turkey, coat all meat with Orange Cranberry Glaze.  Bake as usual and serve hot.  Enjoy!

2.      Sauteed Veggies with a New Twist

Instead of sauteing your favorite veggies in olive oil, which tends to make them heavy and greasy, try salt free chicken broth instead.  Take 1 cup each of sliced zucchini, mushrooms and spring onions, for example, and saute approximately 5 minutes in 1/2 cup salt free chicken broth.  Add extra broth 2 tablespoons at a time as needed.  To further spice up this veggie dish, add chopped cilantro.  The end result is a side dish that is unique and won’t make you feel so full and sluggish.

For additional creative and healthy recipes, go to the nutrition and healthy eating section on mayoclinic.com.

_ Eat a rainbow of fruits and vegetables every day—the brighter the better.

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:

Greens:

Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Be adventurous with your greens and branch out beyond bright and dark green lettuce. 

For example, try kale.  Kale contains large amounts of folic acid and potassium and strengthens hair, skin and nails. 

Broccoli has more vitamin C than citrus fruits and is a great source of fiber.  It boosts the immune system, stalls the growth of cancer cells, reduces the risk of heart disease as well as promotes healthy bone growth since it contains large quantities of calcium. 

Spinach is high in Vitamins A and C and iron along with antioxidants.  It promotes healthy brain function and strong bones and muscles. 

Lettuce is well known for being very low in calories.  Romaine lettuce is packed with antioxidants and fiber.  It contains high levels of magnesium which revitalizes muscle, brain and nerve tissue.  Lettuce is high in iron which helps with the formation of red blood cells.  Go green and stay healthy.

Sweet vegetables:

Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. 

Sweet potatoes are one of the most common sweet vegetables and have huge amounts of beta-carotene, manganese, copper, fiber, B6, potassium and iron.  A virtual nutritional supplement store is found in a sweet potato.  Sweet potatoes help stomach ulcers and inflamed colon conditions.  They help prevent cancer due to large Vitamin A content, and they help stabilize blood sugar levels. 

Pumpkin is good for urinary tract and kidney support. 

Carrots are the richest source of beta-carotene and are good for eyesight.  They reduce cholesterol, and the risk of heart disease, and help control insulin levels in diabetics.  To satisfy that sweet tooth, try munching on raw sweet veggies.

Fruit:

A wide variety of fruit is also vital to a healthy diet. Fruit provides fiber, vitamins and antioxidants.  Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C. 

Mangoes in particular are high in iron and help fight anemia
as well as relieve clogged skin pores. 

Oranges contain many vitamins and antioxidants and have been shown to help fight asthma, bronchitis, pneumonia, kidney stones, high blood pressure, arthritis and diabetes. 

Papaya contains fiber and digestive enzymes that help break down food in the stomach.  Papaya juice has been proven to prevent motion and morning sickness.      

To relieve stress, relax outside in the fresh air with some deep breathing exercises and a tall chilled glass of fresh fruit juice.  Just 15 minutes of deep breathing, focusing on your blessings and a healthy drink will help you continue on and face the rest of your responsibilities of the day.    

So look at adding some color to your diet and live healthier in 2012.

The Origins of Desserts

It’s okay to indulge in desserts once in awhile – especially mookies.  Just keep the portions to a reasonable size and throw in a little extra exercise.  Where did the idea of ending a meal with a sweet treat originate anyway?

The word “dessert” comes from the French language as dessert and this from Old French desservir, "to clear the table" and "to serve."

The first desserts were candies, made from raw honeycomb and dried dates. It was not until the Middle Ages, when sugar was manufactured, that people began to enjoy more sweets but even then sugar was so expensive that it was only for the wealthy on special occasions.

Early origins of popular frozen desserts, such as ice cream, trace back to the Middle Ages when royalty would request fresh ice flavored with honey or fruit syrup.

WHY DOES SUGAR SEEM TO MAKE US HAPPY?  IT’S SIMPLE CHEMISTRY.

Sugar contains serotonin, which is a brain chemical that makes you feel content and happy. Eating sugar increases the absorption of an amino acid called tryptophan, which your body uses to make serotonin, so eating something sweet may make you feel happy and avoiding sweets may make you feel grumpy.

And now for something incredibly sweet…

Cranberry Bliss Bars

Ingredients

CAKE:

¾ cup (1 ½ sticks) butter, softened
1 ¼ cups packed brown sugar
3 eggs
2 tablespoons ginger
1 ½ teaspoons vanilla extract
½ teaspoon salt
1 ½ cups all purpose flour
½ teaspoon baking powder
¾ cups chopped sweetened dried cranberries
4 ounces white chocolate chips

FROSTING:

4 ounces cream cheese, softened
2 cups powdered sugar
4 teaspoons lemon juice
1 teaspoon vanilla extract
1 tablespoon heavy whipping cream
¼ cup chopped sweetened dried cranberries

DRIZZLED ICING:

½ cup powdered sugar
1 tablespoon heavy whipping cream
2 teaspoons vegetable shortening

Directions

Preheat oven to 350 degrees

FOR CAKE:

Beat butter and brown sugar together with an electric mixer until smooth.
Add eggs, ginger, vanilla and salt.  Beat well.
Gradually mix in flour and baking powder until batter is smooth.
Mix in chopped dried cranberries and white chocolate chips by hand.
Pour batter into 9 X 13 baking dish.  Spread batter evenly.
Bake 25 to 30 minutes or until cake is lightly browned on top.
Cool cake completely.

FOR FROSTING:

Combine softened cream cheese, powdered sugar, lemon juice and vanilla with an electric mixer until smooth.
When cake is cool, spread frosting evenly over cake.
Sprinkle ¼ cup chopped dried cranberries on top of frosted cake.

DRIZZLED ICING:

Whisk together powdered sugar, cream and shortening.
Drizzle icing over cranberries on top of frosted cake with a sweeping motion.
Slice and serve with a smile.  Makes 16 small bliss bars.  Be happy!