I LOVE BLUEBERRIES! They are the perfect summer food. I love them in salads, pancakes, sauces, on ice cream, on cereal, or my favorite; by the handful!
Let’s see what “Super Foods” has to say about the beautiful blueberry and its side-kicks.
Blueberries (or) purple grapes, cranberries, boysenberries, raspberries, strawberries, currants (fresh, frozen or dried)
They contain: phytonutrients, salicylic acid, carotenoids, fiber, folate, vitamin C, vitamin E, potassium, manganese, magnesium, iron, riboflavin, niacin, phytoestrogens.
Servings: 1-2 cups daily
Benefits: Improve brains health, heart health, reduce risk of some cancers
Need a recipe? How about Blueberries, Strawberries and Quinoa Parfait?
Blueberries, Strawberries and Quinoa Parfait
Serves 4-6
Ingredients
1 cup quinoa
2 cups water
1-1 1/2 cups strawberries
1-1 1/2 cups blueberries
2 cups low fat vanilla yogurt
Directions
1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. Allow quinoa to cool
5. In 4-6 parfait glasses (depending on size of glass) layer quinoa, yogurt, blueberries, yogurt, strawberries and yogurt. Repeat layering if desired.
6. Top with a few blueberries and raspberries for a “patriotic” appearance.
7. ENJOY!
The nutrition facts will depend on the type on yogurt that you use and the amount of blueberries and strawberries. These nutrition facts are using low-fat yogurt and one cup each of blueberries and strawberries.
Nutrition facts: 4, 6 servings: 262, 174 calories; 49, 33 carbs; 11,7 gm pro; 5.5, 3.5gm fat
The first super food on our list is beans. There are many different kinds of beans; all of them are included in this group.
~Pinto, navy, Great Northern, lima, garbanzo, lentils, green beans, sugar snap peas and green peas.
What are the nutrients that make them a super food?
They contain: low fat protein, fiber, B vitamins, iron, folate, potassium, magnesium, phytonutrients.
Servings: try to eat at least four ½ cup servings.
Benefits: Control blood sugar, weight management, help prevent cancer, heart health
What is YOUR favorite bean?
This time of year, I think green beans are my favorite! I can pick them right off the plant, rinse them off under the hose, and start nibbling on them.
Need a great recipe for green beans? Try this one:
Quinoa Gazpacho with Green Beans
Serves 8
Ingredients
1 cup quinoa
2 cups water
1 48-oz bottle vegetable juice
1 tablespoon Worchester sauce
2 tablespoons lemon juice
2 tomatoes, finely chopped (seed and peel, if preferred-but not necessary)
1 large cucumber, finely chopped (seed and peel, if preferred-but not necessary)
1 cup green beans, cut in one inch pieces and blanched.
2 green onions, sliced (use the whole onion)
1 tablespoon olive oil (optional)
Directions
1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. Chill
5. While quinoa is cooking, mix together all ingredients for the soup
6. Chill
7. Serve cold with the quinoa scooped on top of the gazpacho (I use an ice cream scoop)
8. ENJOY!
Nutrition facts: 141 calories: 24g carbs, 4g protein, 2g fat,(from olive oil)
My journey to higher ground continues with healthy summer eating.
One of my favorite books is Super Foods; Fourteen Foods that will Change Your Life by Steven Pratt, M.D. and Kathy Matthews.
Today, I wish to simply introduce you to the super foods, and as we continue through summer I will elaborate on each one. How does that sound?
So, here they are: beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea-green or black, tomatoes, turkey, walnuts and yogurt.
These are listed alphabetically, and may not be the order that I mention them. Come with me as we (all) learn about these super foods, and journey to our own “higher ground ” 
Reprint from August 2006
August is the month to say “Thank you.”
Last week we took my almost 90 year old dad to the Air Force Museum in Dayton, Ohio. He was a bomber pilot in World War II, 448th Bomb Group, 8th Air Force. The B24 that my dad flew was on display at the museum. It was our son Chuck’s idea, for us to visit the museum; and so we met Chuck, his wife Ashley and their Russian adopted son, Paul (now five years old) in Dayton last Tuesday morning.
The display of aircraft began with the Wright Brothers; we simply wandered through until we came to the B24 on display-and then my dad came alive with stories and thoughtful recollections. As he was recalling, a probably almost 90 year old man came by; he too had flown the B24. They briefly exchanged stories and the man went on. But then, as we began to walk on, another probably almost 90 year old man stopped him, put out his hand and shook my dads. Looking into my dad’s eyes, with tears in his, he said,
“Thank you for fighting the war for all of us. Thank you for coming home; my brother didn’t. Because of you and my brother, we are free.”
My dad, then with tears in his eyes, lingered a moment in the hand shake and then simply and knowingly acknowledged his gratitude with a nod of his head…We all walked away with tears in our eyes, and a deeper understanding of the power of saying Thank you…
We all have our opinions of war; especially in these days of global unrest. But, I am asking all of us to set aside opinions, judgments and attitudes. Let us simply be grateful for the freedom that we (I) so take for granted…and say thank you.
My challenge for you is to say thank you to a veteran, a soldier or a family who has been deeply touched by war. Thank them that WE ARE FREE.
Write to us at janet@nourishyourlife.com and tell us about your experience. We would be honored to hear about it,
Quote for the month:
“Every time that we say thank you, we experience nothing less than heaven on earth.”
Sarah Van Breathnach
(Reprint from May, 2008)
It is Memorial Day week-end; a three day week-end for most of us…Picnics, barbeques, parades, pool parties and numerous other ways of celebrating Memorial Day!
What are YOUR personal Memorial Days?
And, as we all celebrate this weekend, I wish for us all to remember the true meaning of Memorial Day…(I actually looked up the meaning on Wikipedia, to be sure I understood the full meaning) It says:
Memorial Day is a United States Federal Holiday that is observed on the last Monday of May (observed in 2008 on May 26). It was formerly known as Decoration Day. This holiday commemorates U.S. men and women who have died in military service to their country. It began first to honor Union soldiers who died during the American Civil War. After World War I, it was expanded to include those who died in any war or military action.
I didn’t know that it went as far back as the Civil War. Did you?
One of my very favorite coaches and authors is Phillip E. Humbert PhD. he wrote of Memorial Day and “your personal Memorial Day” back in May, 2005. I wish to direct you to his post, as this is one of my favorites. Hope it becomes one of your favorites, also.
http://www.philiphumbert.com/TIPS/20050529.htm#3
Now that you have read this, may I ask you again
What is YOUR personal Memorial Day?
How are you doing with the “dirty dozen?” Those are the twelve foods that you really want to purchase as organic.
Now let’s talk about the fifteen foods that we do not need to purchase organic.
The Clean Fifteen fruits and vegetables are: Asparagus, avocados, broccoli, cabbage, eggplants, grapefruit, kiwi, mangoes, onions, papayas, peas, pineapples, watermelon , sweet corn, and sweet potatoes.
The reason these fruits and veggies typically do not need to be organic, is because they have thick, protective skins, husks, or pods, while broccoli and cabbage are cold weather crops that are grown when pests are less prevalent. Tree fruits often require fewer pesticides because they are high above the ground where they are less susceptible to insects.
Make sense? It does to me… These are the fruits and vegetables that I do NOT buy organic.
Want more info on this quandry? Check out the EWG.
Now that we have a clear understanding of organic vs non-organic choices. What shall we ponder next?
Sharon has asked the question, “are there really Super Foods, and what difference do they make?” Thanks Sharon…stay tuned for the answer to your question.
What questions do YOU have? I would love to hear from you.
The “dirty dozen” refers to twelve foods that are high enough in pesticides and other contaminants that it is worth the extra money to purchase them.
The “dirty dozen” briefly listed are: ( in order of their pesticide load from worst to least worst) peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, lettuce, grapes, pears, spinach and potatoes.
Dr. Andrew Weil gives a great commentary on the “dirty dozen.” Check it out here.
Do I purchase only organic for these 12 foods? Truthfully? Yes! if I cannot get organic, then I would rather not eat them at all.
What do I eat instead? The clean 15! Stay tuned for more info on the 15 fruits and vegetables that you do NOT need to purchase organic!
How about YOU? Would YOU rather go “without” than eat contaminated foods? I would love to hear your opinion…
Now that your kitchen is clean, what foods are you going to fill it up with? What are your most pressing questions?
Is “organic” worth it? What about “local foods”? Are there any real “super foods?” These are the questions that I am most often asked.
Tomorrow, we will begin with “organic foods”-which are worth it and which really don’t need to be “organic.” And…what does “organic” REALLY mean?
April has almost come to an end. Let’s finish up this month with the physical cleaning of our kitchen. Then, on to May, with the Spring Cleaning of our bodies. How does that sound to you?
I would love to be able to speed clean my kitchen! Michaeline Raczka, Clutter Coach extrodinarie must have read my mind…Check out her post on just that: Can You Really Speed Clean Your Kitchen?
I LOVE your questions and comments! You truly have been reading, pondering and sending! Not only have you been focusing on the article by Michaeline Raczka “The” clutter coach, but your questions have gone beyond that…actually, they have gone BEFORE that;
How do I get started, many of you have asked! So, let us back up a bit and explore Michaeline’s previous posts. The Secrets of an Organized Kitchen will be our focus for the next few days; and since I have been over-my-head in academia, my kitchen can certainly use some organization
Thanks Michaeline! When it comes to de-cluttering-YOU ARE THE BEST!
