Super Healthy Superfood Ideas
from Health and Nutrition Expert Ronni Litz Julien MS, RD/LDN—Nutritionist,
Registered Dietitian, Parent
and Author of “What Should I Feed My Kids?"
How to Keep Your Children Healthy by Teaching Them to Eat Right” and “The
Trans Fat Free Kitchen”
Superfood, Anti-oxidant Rich
Healthy Pizza Recipe
1 Whole wheat Boboli base (some antioxidants here too!)
¾ cup tomato sauce (high in beta-carotene and vitamin C)
¼ each of a yellow, red and green pepper, chopped or diced
(great C and beta-carotene too)
½ cup fresh pineapple, or canned in its own juice (high in vitamin
C)
2 - 3 oz. sliced chicken on the (more C and beta-carotene too)
8 oz. low fat shredded mozzarella cheese
Fresh herbs/seasoning to taste: oregano, garlic, basil, paprika,
black pepper
Method:
- Preheat oven, at 350°F
- Spread out the tomato sauce, so it covers the entire Boboli base
- Sprinkle the chopped peppers and half the pineapple on a ½ side
of the base
- Sprinkle the sliced chicken and remaining pineapple on the other
½ side of the base
- Sprinkle the shredded mozzarella over the entire base
- Sprinkle over top the desired herbs/seasonings
Bake at 350°F for about 12 minutes, or until the cheese starts
turning a dark golden color and crispy. |
Mid-Afternoon Snack
Fruit & Nut Power Bars*
(makes 24 bars)
1/3 cup Unsalted Butter
½ cup sucrose
½ cup molasses
2 Large Eggs
1 tsp. Vanilla
Zest of one Orange
1 ¼ cup organic Whole Wheat Flour
1 cup Rolled Oats
¼ cup Wheat Germ, toasted
½ cup Soy Protein Powder
1 ½ tsp. Baking Powder
½ tsp. Sea Salt
½ tsp. Baking Soda
1 tsp./ Ginger, dried & ground
1 Tbsp. Cinnamon
½ cup Fat-Free Milk
1 cup Almonds, sliced
1 cup Cranberries, dried & chopped
½ cup Apricots, dried & chopped
Preheat oven to 350 degrees. In a large mixing bowl, cream
together the butter, sugar, molasses eggs,
vanilla and orange zest. In a separate bowl combine the flour,
oats, wheat germ, protein powder, salt, baking soda, baking
powder, ginger and cinnamon. Blend dry ingredients into the
creamed sugar and butter while adding the milk. Stir in craisins,
apricots and half the almonds. Pour batter onto a greased 13 x 9 x
2 inch pan and spread evenly. If the batter is very sticky, spray
your spatula with a cooking spray. Sprinkle with remaining
almonds. Bake for about 30 minutes or until golden brown. Allow
the bars to cool and cut into 1 x 4 inch bars. Wrap in plastic for
a convenient and delicious snack.
|
Breakfast
Blueberry & Yogurt Parfait*
(serves 1)
1 cup Organic Low-Fat Vanilla Yogurt
½ cup Organic Low-Fat Granola
½ cup Organic Blueberries
Layer yogurt, granola and berries in a parfait glass
Serves 4
Mid-Morning Snack
Orange Dream Smoothie*
(serves 2)
1 cup Natural Orange Juice
1 Large Orange, peeled, seeded and sectioned
1 tsp. Orange Zest
2 cups low-fat Vanilla Yogurt
2 Tbsp. Flaxseed Oil
4 or 5 Ice Cubes
Combine all ingredients in a blender until smooth
Lunch
Turkey and Avocado Pita Pocket*
(serves 1)
½ Whole-Wheat Pita
1 tsp. Organic Dijon Mustard
1 leaf Green Lettuce
3 oz. Oven-Roasted Turkey, sliced
2 slices Organic Tomato
1.4 Organic Avocado, sliced
Freshly Cracked Pepper
Spread mustard in pita. Layer the rest of the
ingredients. Add a grind of freshly cracked pepper.
*Recipe ideas courtesy of Wild Oats |
Click
here for a printable .pdf of more Superfood Recipes ..
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