Super Foods!

There are many food choices available to us on a daily basis.
We all pretty much know what to eat if we want to stay healthy.
Some foods however offer additional and almost medicinal benefits.
I have made it my mission to find these foods
and incorporate them into my diet.

Here is a short list of Foods that I LOVE for the their nutritional value, and a few super foods that I read about from Dr. Oz There are many more but these top the list for being the foods that most people will enjoy...check it out...

• Almonds : The BEST snack of all! These are high in fiber and protein. They will satiate you so hunger will not overtake you between meals. Pair them with a cup of plain Greek yougurt for extra protein and a dab of honey just for taste...YUM!
  

• Broccoli : Broccoli acts like a medicine in our body. It helps to remove toxins from your liver like no other medicine or food available! I add huge chunks of broccoli to my daily veggie drink. If you don't have a juicer for your veggies, simply add broccoli to your daily veggie intake. Make it one of the 5 fruits and vegetables you consume daily.
  

• Green Tea and Coffee : OK, here it is.... the more I read this about coffee the more I am convinced... Coffee does contain antioxidants! It's shortcoming lies in the caffeine which can overstimulate the nervous system, the adrenals (which help regulate your stress response), and your heart. If you want the punch of antioxidants without the caffeine overload, grab a cup of green tea. Even caffinated green tea has much less caffeine than coffee. Maybe have that morning cup of coffee and then switch to green tea for that late afternoon pick me up.
  

• Dark Chocolate : The chocolate of choice needs to be at least 70 %. This high quality bittersweet cocoa contains flavinoids (natural antioxidants) that improve blood vessel function. Enjoy an ounce or two a day! By the way..milk chocolate does not count. It is loaded with milk fat...pass on that one.

• Oatmeal : Steel cut oatmeal is loaded with healthy fiber which makes it an excellent choice for breakfast. Top it with fruit to beef up your fruit/veggie quota and add some nuts for extra protein and healthy fats! I like to add a bit of plain yogurt for an extra dose of protein and a healthy dose of probiotics. Buy the plain greek yogurt since it contains no added sugar. You can always add some agave or honey if you have a desperate sweet tooth that needs it's fix.

Enjoy Your Super Foods!
Your body will be pleased.

~judi

Healthy Dinner in a snap!

I recently created an easy and healthy dinner for myself that has turned out to be my favorite GO-TO quick meal!

It is simple, quick, healthy, loaded with antioxidants from spinach, and oh so good!

Hope you like spinach.



Judi's Spinach Quesadilla

• 1 1/2 cups fresh baby spinach (you can also use regular spinach, just cut it up a bit) Feel free to add as much as you can fit into the tortilla! I add a different amount each time.
  

• 1-2 cloves of garlic (depending on your love of garlic)

• 1 whole grain flour tortilla (I use spelt due to a wheat allergy. You can also use brown rice tortilla's if you can't tolerate wheat or spelt)

• crumbled Feta Cheese

• sliced, cooked chicken breast and/or * diced Tofu (pick up a pre-cooked roasted chicken from the market. You will be able to create several meals from one chicken!)
  

• Fresh Salsa
  

• Light Sour Cream or * My FAV... Toffutti Sour cream

Finely chop the garlic. Saute the garlic with a tablespoon of Olive Oil. Add the spinach to the pan and saute until it starts to soften. (If you are adding diced Tofu...add it with the spinach). Once the spinach looks wilted it is ready!
*You can always add additional veggies. Think about some of your favorites and decide if they might taste good with this combo. I could imagine adding: red peppers, sliced onions, or maybe thin sliced kale.

Spread the spinach mixture on half of the tortilla. Top with the sliced chicken and a small amount of feta cheese. (If you are allergic to dairy, try a tasty soy or almond cheese!)

Fold the tortilla in half over the spinach/chicken/cheese combo. Place the tortilla in the saute pan, which should already have enough olive oil from the spinach saute to brown the quesadilla...if not, add a small amount.

Brown both sides. Cut the quesadilla in half. Top with salsa and sour cream! Yum!

Serve this with a large bowl of Salad tossed with more of your favorite vegetables. You could add
cucumbers, tomatoes, thin sliced kale, sprouts, carrots.... you get the idea! The more the better.
The best dressing is truly just a little olive oil and fresh lemon juice or balsamic vinegar. Keeps the calorie count down as long as you don't add too much oil.

You will find this to be a quick and healthy meal for yourself or as an easy dish for friends and family!

If you are serving it to a group: set out the Sour Cream, Salsa, and maybe some Cilantro into small cute serving bowls so everyone can add their own toppings...makes it more festive.