DeDivahDeals

Fashion and Fun after Fifty

Posts Tagged ‘superfoods’

Superfoods Friday ~ Salmon

Superfoods Friday

superfoods friday

Like walnuts and flaxseeds, salmon contains a healthy dose of omega-3 fatty acids, which can help reduce the risk of cardiovascular disease. One study found that women who ate omega-3-rich fish twice per week significantly lowered their chances of heart failure later in life.  Other research has shown that eating just 3 oz of salmon twice per week can increase levels of HDL (the good cholesterol).  

Salmon has also been credited with aiding in sun protection and improved cognitive function especially in middle-aged adults, and who couldn’t use a boost of brain power (hands up!)

This week’s Superfood Friday Feature is

Salmon in a Pouch

Friday Foodie Feature Sack of Salmon

I like to purchase my salmon on the same day that I am going to cook it and it must be pink without a fishy smell.  For this recipe, I chose to bake it in the oven in parchment paper.  To garnish the salmon, I used frozen mixed sweet peppers, zucchini, lemon rings and Old Bay Seasoning salt.

Friday Foodie Feature Sack of Salmon

Rinse Salmon filet under cool running water before placing it on a sheet of folded parchment paper.

Wash then slice zucchini to cover the salmon along with fresh or frozen sweet peppers, four pats of butter, lemon rings and seasoning salt.

Friday Foodie Feature Sack of Salmon

Friday Foodie Feature Sack of Salmon

Fold parchment paper over, crimping the sides then spray with cooking oil.

Friday Foodie Feature Sack of Salmon

There’s something about eating cornbread with fish, so I make some skillet bread and placed in the oven along with the salmon.  Both were baked in a pre-heated oven at 350 degrees.

Friday Foodie Feature Sack of Salmon

Friday Foodie Feature Sack of Salmon 013

Salmon cooked for 30-40 mins, until pink and flaky, then served with brown rice and cornbread.  

How do you like to cook your fish?  

Stay Blessed ~ No Stress in 2014!

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Superfoods Friday ~ Collard Greens

Hello friends and welcome to the first post of 

Superfoods Friday

superfoods friday

 

I have decided to combine the Friday Foodie Feature with SuperFoods for Seniors and I do hope that you like the change. Each week in addition to listing several Superfoods with information on how they help us stay healthy, one will also be featured in a recipe.

This week’s Superfood Friday Feature is

Collard Greens

Superfood Collard Greens

Before Kale became a popular Superfood, Collards were the better known green vital for bone health. My grandmother was born and raised in the south, Canton, North Carolina to be exact, so you know that we always had a big pot of greens on the stove every Sunday and holiday.

A tradition that I still have in my home to this day, thankfully they are pretty clean before being sold, so preparing them is uber easy. We don’t eat pork and most people no longer cook them in pieces of unhealthy Salt Pork, so instead I’ve used Smoked Turkey necks or wings.

I have since stopped adding any kind of meat so now I just cook them in a pot of water, with a little olive oil, vinegar, onions, garlic and a some seasoning sprinkled in.

collard, onion, garlic, olive oil and seasoning

Glory Foods also sells greens in a bag and they are just as healthy but I wanted fresh even though these looked like the bugs got to them, they were still good!  

Start a large pot of water, more than enough to cover the collards, I don’t measure, so I just pour in some olive oil and Apple Cider vinegar. Chop up an onion and a few bulbs of garlic, which can either be fresh or garlic in a jar sold at Dollar Tree.  You can also sprinkle in a little white sugar to cut down on the bitterness of the greens.

preparing collard greens

These greens were not gritty with dirt, but I still washed them before cooking as you should with any produce.  You can also add baking soda to the water if you wish.

preparing collard greens

After washing, remove the stems then layer a few of the leaves together.

preparing collard greens

Roll the leaves like a Cuban Cigar and cut into pieces, the size is your preference.

preparing collard greens

The water should be boiling now, so put in the collards, onions and garlic, cover and boil for several hours or until tender.

preparing collard greens

Kitchen Tip: Don’t throw away the water after the greens have cooked, this “pot liquor” is very healthy so bottle and refrigerate to use as a broth or tea.

Collard-Greens-vs-Kale

The Green leafy Superfoods

  • Having a diet high in green leafy vegetables you will have a far lower risk of heart disease and cancer
  • Fresh raw green leafy vegetables contain high doses of chlorophyll, which is an easily digestible proteins, enzymes and they contain a wide range of vitamins and minerals
  • Leafy greens act as mini-transfusions for the blood, a health tonic for the brain and immune system and a cleanser of the kidneys. Boil some parsley in water, refrigerate, then drink an 8 oz glass of it daily and you will notice a change in your urine.

    Which of these green leafy Superfoods are your favorite and how would you prepare them?

    Spinach, Dandelion Greens, Kale, Watercress, Parsley, Lettuce, Endive, Chicory, Broccoli Sprouts and Mustard Sprouts

  • Stay Blessed ~ No Stress in 2014!

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Patricia Dean-Escoto | Guest Post

Hello Friends and Happy Monday!

Today, I have the privilege of presenting to you a guest post written by Patricia Dean-Escoto.  In April, Patricia began a book blog tour to introduce the creation of the “My Breast Cancer Advocate”  app.  

She is also the author of The Top Ten Super Foods for Preventing Breast Cancer and has given us one of her favorite recipes to make a tasty and nutritious, green smoothie using coconut and kale!

Patricia-Dean-Escoto

Patricia-Dean-Escoto

Patricia Dean-Escoto is a certified nutrition consultant and breast cancer survivor.  She holds a master’s degree in education and has more than 20 years of experience working in both the field of education and healthcare.  In 2006, after being diagnosed with stage 2 breast cancer, Patricia returned to school to study nutrition and completed studies at Bauman College for her certification as a nutrition consultant.    

Recently, she hosted a year-long radio show called Pathways to Healing on the Voice America network where she interviewed experts in the field of health and wellness.  Patricia is author of The Top Ten Superfoods for Preventing Breast Cancer‘ and creator of the My Breast Cancer Advocate app which is designed to assist those who are newly diagnosed with or recovering from breast cancer. Her company, Pathways2healing, works exclusively with cancer patients in the area of nutrition and exercise.  She lectures both locally and nationally on the topic of nutrition and cancer prevention.  

The My Breast Cancer Advocate app can be downloaded using these links: 

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To learn more about Patricia and her work, please feel free to contact her at via these Social Media Networks:

 

Making the Case for the Coconut

 

coconut

We have been conditioned to believe that all saturated fats raise our cholesterol. Besides butter, no other saturated fat has been more vilified than the coconut.  For decades, we were discouraged from eating it and told, that it not only contained bad fats, but that, it would make us fat.  All of this was done to promote the sale of the actual villain in our diet – margarine.

However, nothing can be further from the truth. Coconuts, in all of their forms, are one of the most beneficial, microbial and anti-fungal foods we can eat. In addition, several studies have shown that coconuts not only raise good cholesterol (HDL), but they also are instrumental in lowering glucose levels associated with diabetes.

Coconut Oil and your Heart

A study published in the Philippine Journal of Internal Medicine demonstrated that populations such as those found in Polynesia or Sri-Lanka, who consumed coconuts on a regular basis, do not have higher serum cholesterol levels nor do they have a higher incidence of heart disease. This is most likely due to the fact that the saturated fat in coconut oil is completely different from most saturated fats found in foods like animal products.  Most fats in our diet today are made up of long-chained fatty acids, which are stored in the body as fat and in the arteries in lipid forms such as cholesterol.

Unlike these types of saturated fats, coconut oil contains a unique form of fat that is composed of medium-chained triglycerides (MCT).   Due to their chemical structure, MCTs, which are smaller, actually pass through cell membranes easily and therefore are easily digested, without using extra enzymes in the process.  As a result, MCTs are sent directly to the liver, where they are immediately converted to energy instead of being stored as fat in our blood cells.

Coconut Oil and Diabetes

A study conducted at the Sydney Garver Institute of Medical Research discovered that a diet rich in coconut oil protects against insulin resistance.  Additionally, this type of diet avoids accumulation of body fat that is associated with other high-fat diets. Both of these factors are important because obesity and insulin resistance are major factors leading to the development of type2 diabetes. Furthermore, coconut oil is one of the only oils (walnut oil is the other) that retain its molecular structure when heated at high temperatures. All other oils, including olive oil, will break down, thereby releasing toxic chemicals into our foods as they are heated.

Additional Benefits

In addition to promoting heart health, coconut oil has been studied for its beneficial aid in weight loss.  It is thought that the benefits are derived, again, from its composition of MCT.  Because coconut’s medium-chain fats are easily absorbed and used as energy, it actually increases the body’s metabolic rate inducting weight loss.  One such study found that while the consumption of long-chain fatty acid metabolic conversion contributed to a weight loss of 66 calories in participants, MCT consumption translates to 120 calories burned!

Coconuts can be consumed in many forms.  One thing I like to do is to add a handful of coconuts to my morning or after workout shakes.  Additionally, instead of using milk in these shakes, I either use unsweetened coconut milk or coconut water.  You can also use coconut flour as a substitute for baking.  It adds a wonderfully nutty flavor to muffins and biscuits.

Here is my favorite morning smoothie using coconut water.  Enjoy!

green smoothie

Tropical Kale Smoothie:

Serves 2. 274 calories

Baby kale (2-cups),

Pineapple (1-cup fresh),

Orange (1-whole),

Mango (1-cup fresh),

Chia seeds (2-T),),

Unsweetened coconut water (1-cup),

Crushed ice (1-cup).

Add all ingredients in a blender in the order listed.  Blend these and gradually increase the speed to high then continue blending for 30 seconds.