Feel better by incorporating nourishing foods into your life
Shannon Sliter Satterwhite, M.S., R.D. /
Southern Living (KRT)
Imagine choosing foods because they can reduce anxiety, make
you more alert, and give you the energy to leap tall
buildings in a single bound. There just might be a little
truth to the old adage, "You are what you eat."
Numerous foods can affect the way we function throughout the
day-mentally and physically. In fact, what we eat drives our
daily performance, social interactions, and emotional
well-being.
Stay balanced with these energizing and mood-boosting
recipes that provide important nutrients to keep your mind
and body in sync. Start the morning with Fruit-and-Bran
Muffins. A good breakfast can improve your brainpower and
keep you motivated. Or for a quick lift, try Banana-Peach
Buttermilk Smoothie any time of the day. Rest assured, all
these rejuvenating recipes will keep you on your toes.
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BANANA-PEACH BUTTERMILK SMOOTHIE
Makes 4 cups
Prep: 8 min.
Cultured dairy products - such as buttermilk and yogurt -
are good for maintaining a healthy digestive tract.
2 large ripe bananas, sliced and frozen
2 cups frozen peaches
1 cup fat-free buttermilk
1⁄4 cup fresh orange juice
1 tablespoon honey
Process all ingredients in a blender until smooth, stopping
to scrape down sides. Serve immediately.
-Rublelene Singleton, Scotts Hill, Tenn.
Calories (per 1-cup serving) 221 (4 percent from fat); Fat
1.1g (sat 0.5g, mono 0.1g, poly 0.1g); Protein 3.7g; Carb
52.6g; Fiber 3.3g; Chol 3.8mg; Iron 0.7mg; Sodium 76mg; Calc
72mg.
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TOMATO-SPINACH SAUTE
Makes 4 servings
Prep: 10 min., Cook: 5 min.
Popeye was right-spinach makes you strong. In fact, it's
a good source of fiber and calcium. Saute it with fresh
garlic, which is believed to help control blood pressure and
lower the risk of cancer.
1 (16-ounce) package fresh spinach
1 tablespoon olive oil
1⁄2 teaspoon salt, divided
1⁄2 teaspoon coarsely ground pepper, divided
2 garlic cloves, minced
1 medium tomato, chopped
1 tablespoon balsamic vinegar (optional)
Salt to taste (optional)
Saute spinach in hot olive oil in a nonstick skillet over
medium-high heat 2 minutes or until wilted. Stir in 1⁄4
teaspoon each of salt and pepper. Transfer to a serving
platter.
Add garlic to skillet, and saute 1 minute. Stir in chopped
tomato, and saute until thoroughly heated. Stir in remaining
1⁄4 teaspoon each of salt and pepper. Spoon mixture
over spinach on platter. Drizzle with vinegar, if desired,
and serve immediately. Lightly salt to taste, if desired.
-Dina Skinner, New Orleans, La.
Calories (not including salt to taste) 69 (50 percent from
fat); Fat 3.9g (sat 0.5g, mono 2.5g, poly 0.3g); Protein
3.6g; Carb 7g; Fiber 1.4g; Chol 0mg; Iron 3.3mg; Sodium
383mg; Calc 122mg.
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SALMON WITH ALMONDS AND TOMATO-LEMON SAUCE
Makes 6 servings
Prep: 30 min., Bake: 6 min.,
Cook: 26 min., Broil: 10 min.
1⁄2 cups sliced almonds
1 small onion, sliced
1 tablespoon olive oil
2 garlic cloves, minced
1 (28-ounce) can diced tomatoes, drained
1 1⁄2 tablespoons honey
1 teaspoon grated lemon rind
3⁄4 teaspoon ground cumin
1 1⁄2 teaspoons fresh lemon juice
3⁄4 teaspoon salt, divided
1⁄2 teaspoon ground black pepper, divided
6 (4-ounce) salmon fillets
1/8 teaspoon ground red pepper
Garnish: fresh cilantro sprigs
Bake almonds in a shallow pan at 350 degrees, stirring
occasionally, 5 to 6 minutes or until toasted. Set aside.
Saute onion in hot oil in a skillet 10 minutes or until
golden. Add garlic; saute 1 minute. Stir in tomatoes and next
3 ingredients; reduce heat and simmer, stirring occasionally,
15 minutes. Stir in lemon juice and 1⁄4 teaspoon each
of salt and black pepper; keep warm.
Sprinkle salmon fillets with red pepper, remaining 1⁄2
teaspoon salt, and remaining 1⁄4 teaspoon black pepper.
Place on a lightly greased rack in a broiler pan.
Broil 6 inches from heat 10 minutes or until fish flakes
with a fork. Serve with tomato mixture; sprinkle with
almonds. Garnish with cilantro, if desired.
-Helen H. Maurer, Clermont, Ga.
Calories 354 (47 percent from fat); Fat 18.6g (sat 2g, mono
10.3g, poly 4.8g); Protein 30.8g; Carb 16.2g; Fiber 4.6g;
Chol 65mg; Iron 1.5mg; Sodium 528mg; Calc 107mg.
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FRUIT-AND-BRAN MUFFINS
Makes 12 muffins
Prep: 15 min., Stand: 5 min.,
Bake: 20 min.
These muffins serve up a good dose of fiber.
1 cup fat-free milk
2 cups O-shaped sweetened oat-and-wheat bran cereal
1 large Granny Smith apple, peeled and diced
1 1⁄4 cups uncooked oat bran hot cereal
1/3 cup golden raisins
1⁄4 cup firmly packed dark brown sugar
1⁄4 cup egg substitute
1 tablespoon baking powder
1⁄2 teaspoon ground cinnamon
1⁄4 teaspoon ground nutmeg
3 tablespoons applesauce
Vegetable cooking spray
Bring milk to a boil in a large saucepan; remove from heat,
and stir in O-shaped cereal. Let stand 5 minutes or until
cereal is softened.
Stir in apple and next 8 ingredients until blended.
Place paper baking cups in muffin pans, and lightly coat
with cooking spray. Spoon batter evenly into cups.
Bake at 375 degrees for 18 to 20 minutes or until a wooden
pick inserted in center comes out clean.
Calories (per muffin) 150 (17 percent from fat); Fat 2.9g
(sat 0.6, mono 1.08, poly 0.36); Protein 5.2g; Carb 27.3g;
Fiber 4.1g; Chol .5mg; Iron 1.9mg; Sodium 158mg; Calc 118mg.
For testing purposes only, we used Cracklin' Oat Bran
Cereal for sweetened cereal and Hodgson Mill Oat Bran Hot
Cereal for uncooked cereal in this recipe.
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FUNCTIONAL FOODS
Many times, it's what's missing from our diets that
can leave us feeling drained. Replace empty calories, such as
fatty potato chips and sugary sodas, with foods that provide
health benefits beyond basic nutrition.
-Low-fat milk and juices with added calcium: help prevent
osteoporosis
-Fruits and vegetables: reduce blood pressure and risk of
cancer and heart disease
-Whole grains: reduce risk of certain cancers and heart
disease
-Oat bran and whole oat products: reduce cholesterol
-Cultured dairy products (yogurt, buttermilk, cottage
cheese, etc.): reduce cholesterol and risk of cancer; promote
a healthy digestive track
-Garlic: helps control high blood pressure and reduces risk
of cancer and coronary heart disease
-Soy products: reduce bad cholesterol and menopausal
symptoms
-Fish with omega-3 fatty acids (salmon, halibut, tuna,
etc.): promote a healthy heart
For more information on functional foods, visit the American
Dietetic Association's Web site at www.eatright.org.
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EATING AND YOUR MOOD
Did you know that foods can affect your emotions?
-Eating breakfast may increase memory and calmness.
-A cup of hot tea can have a soothing effect. Green and
black teas are thought to have protective properties against
heart disease and a few types of cancer.
-If you're a chocolate junkie (like me), here's good
news: Some research suggests that chocolate may actually
improve your mood and cause the brain to produce serotonin, a
natural antidepressant.
-Dairy products, particularly milk, tend to be relaxing
(reaction is similar to that of tea). Dairy and other
high-protein foods may also increase alertness.
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© 2004, Southern Living Inc.
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