Welcome spring and all the wonderful foods it brings. Spring’s super foods offer exceptional taste and incredible nutritional benefits. Some of the best foods of spring include:
NuVal Score 100. High in the B vitamin folate, vitamin C, and a health-promoting antioxidant called glutathione which boosts the immune system and promotes lung health by protecting against viruses. Asparagus is also a natural diuretic.
Avocado, Olives and other Healthy Fats:
NuVal Score 89 – Avocado, Oils 11-23. Excellent source of monounsaturated fats that promote heart health, lower cholesterol and have anti-inflammatory properties. Avocados are also a good source of folate for healthy red blood cells and the prevention of neural tube birth defects.
NuVal Score 100. Packed with antioxidants and flavonoids, berries are also high in fiber, potassium and vitamin C. Berries lower your risk of heart disease and cancer, and are also anti-inflammatory.
Broccoli, Cruciferous Vegetables:
NuVal Score 100. Excellent sources of vitamins A and C, minerals and other disease fighting antioxidants. These super veggies help regulate a complex system of bodily enzymes that defend against cancer and have been shown the ability to stop the growth of cancer cells.
NuVal Score 44 – Eggland’s Best Eggs Excellent and inexpensive source of the perfect protein. Egg yolk from quality eggs are a good source of Vitamin E, DHA, and choline. Today’s egg is lower in cholesterol.
NuVal Score 87-Salmon, Tuna canned in water-52. The omega 3s you get in fish lower heart disease risk (lower LDL cholesterol), help arthritis, and may possibly help with memory loss, Alzheimer's disease and depression. These fats are also anti-inflammatory.
Kale, Spinach and other Greens:
NuVal Score 100. Rich in lutein and zeaxanthin, two immune-boosting antioxidants important for eye health. Powerful cancer fighting properties. Rich source of folate, magnesium, zinc and copper which are essential for healthy red blood cell production and energy.
NuVal Score 93. Excellent source of the antioxidant beta-carotene, good source of soluble fiber, vitamins and minerals. Promotes vision healthy, helps to protect against cancer, and helps promote healthy blood pressure due to the high potassium content.
NuVal Score 96. The only plant food that contains 100% of your daily value for vitamin D! Mushrooms are low in calories, support immune health, make a “meaty” non-meat alternative, and are a great source of minerals such as selenium.
Spices and Herbs: Excellent sources of anti-oxidants and other disease fighting properties. Sprinkle cinnamon in coffee and tea, add fresh herbs to salads, and spice up meats and seafood with seasoned pepper.
NuVal Score - whole grain pastas (89-91), brown rice (82). Loaded with fiber, vitamins, minerals and multiple phytochemicals, a diet rich in whole grains helps to protect cells from the types of damage that may lead to cancer; fiber from whole grains contributes to colon health and regularity.
1/3 cup Meijer old-fashioned oats
1 cup all white whole wheat flour
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
1 tsp. McCormick cinnamon
1 large ripe, Fresh California Avocado, seeded
¼ cup Meijer canola oil
1 cup (packed) brown sugar
2 very ripe bananas
½ cup chopped walnuts
¼ cup buttermilk
1. Preheat oven to 350 degrees F. Line a 9 x 5 x 3 inch loaf pan with nonstick foil and lightly grease the bottom only.
2. Combine dry ingredients: oats, flour, baking powder, baking soda, salt and cinnamon. Set aside.
3. Scoop the avocado into a large bowl and mash lightly. Add oil and brown sugar to the avocado. Cream together using an electric mixer, until light and creamy.
4. Add eggs, one at a time, beating well after each addition.
5. Stir in bananas, then walnuts and dry ingredients. Stir in buttermilk and beat just until buttermilk is incorporated.
6. Pour into prepared loaf pan and bake in preheated oven for 1 hour and 10 minutes. Avocanana bread is quite moist and may not pass the "toothpick" test. If you prefer drier bread, bake a little longer.
Nutrition Information Per Serving: Calories 360; Fat 17 g (Monounsaturated Fat 7g); Cholesterol 55 mg; Sodium 400 mg; Carbohydrates 51 g; Fiber 3 g; Protein 6 g.
Recipe source: California Avocado Commission
Grilled Salmon with Mango Salsa
1 ripe mango, peeled, seeded and diced – NuVal™ score 93
1 red bell pepper, diced – NuVal™ score 94
2 green onions, finely chopped – NuVal™ score 100
2 Tbsp. Meijer orange juice
1 1⁄2 Tbsp. fresh cilantro, chopped – NuVal™ score 99
1 tsp. McCormick ground cumin
3 Tbsp. Meijer olive oil, divided
2 tsp. salt, divided
Meijer cooking spray
6 boneless, skin on, 6-oz. Atlantic salmon fillets – NuVal™ score 87
1. Make salsa: In a medium bowl, combine mango, red bell pepper, green onions, orange juice, cilantro, cumin, 2 tablespoons oil and 1⁄2 teaspoon salt. Cover and place in the refrigerator until ready to serve.
2. Spray grill rack with cooking spray and preheat to medium.
3. Season salmon fillets on all sides with remaining salt, lightly pressing into the fish; lightly brush with remaining oil.
4. Place fillets on grill and cook for 6 to 8 minutes per side or until lightly charred and just cooked through. Serve topped with mango salsa.
Nutritional information per serving: calories: 340, fat: 18g, cholesterol: 95mg, sodium: 730mg, carbohydrates: 8g, fiber: 1g, protein: 34g.
Recipe adapted from Nutrition Made Easy With Nuval Magazine
8 ounces Barilla Plus penne pasta
2 cups cut-up fresh or frozen Michigan asparagus
2 cups cubed, cooked chicken or 1 1/2 cups cubed ham
1 cup halved cherry tomatoes
1/3 cup chopped red onion
1 (2.25-ounce) can sliced ripe olives, well drained
1/2 cup prepared pesto sauce
3 tablespoons freshly shredded or grated Romano cheese
1. Cook pasta according to package directions; rinse and drain.
2. Steam or microwave asparagus until tender crisp. Drain. Combine cooked pasta and asparagus in a large bowl. Stir in chicken, tomatoes, onion and olives. Gently toss with pesto sauce. Serve warm, garnished with cheese. Refrigerate leftovers; they make a great lunch.
Note: 1 (14.5-ounce) can Michigan asparagus cuts and tips, well drained, can be substituted for fresh or frozen asparagus in this recipe. Heat asparagus for 1 to 2 minutes in a microwave before combining with cooked pasta.
Nutrition Information (per serving): Calories: 326, 14g fat, 3g Saturated fat, 360 mg Sodium, 23g Protein, 27g Carbohydrate, 3g Fiber
Thu, April 14, 2011
by Healthy Living Dietitians filed under