CHIA SEEDS

I have written about chia seeds before and if you haven't tried them yet remember they have 3x more iron than spinach, 5g of fibre per serving, 7x more vitamin C than oranges, 15x more magnesium than broccoli, 3x more anti oxidants than blueberries and 6x more calcium than milk. Also, chia seed help balance blood sugar, prevent diverticulitis, add healthy omega 3 to your diet, add age defying anti oxidanats and help cut cravings for food. Try them in your morning smoothie. Stir 2 tbsp in 1 cup of water and soak over night first.

AN OLD FAVORITE SALAD

It is amazing how such a simple list of ingredients can come together to create such a delicious and completly flavored salad. This sweet, crunchy classic is a great salad for your Easter dinner. I know you all have this salad in your cookbooks, so this is just a reminder to try it again.

3/4 cup walnut or pecans

3 apples, cored, cut into 1 inch chunks

1 cup green or red seedless grape halves

2/3 cup sliced celery

1/3 cup mayonnaise

2 tbsp freshly squeezed lemon juice

1 tbsp plain yogurt

1/2 tsp salt

Microwave nuts for 30 seconds to toast (stir every 10 seconds), cool and chop

Add mayonnaise, lemon juice, yogurt, salt to a large mixing bowl. Whisk to combine thoroughly. Fold in apples, grapes, celery, and walnuts. Mix until evenly coated with the dressing.

POWER FOODS

I have been reading Gary Null's book Power Foods and am inspired to create a better diet plan that enhances both my experience of eating and my overall health. I want my food to not only be good for me but also appeal to the senses. His book lists 15 "Power Foods" that have been chosen because of their proven health benefits and their versatility in creating flavorful dishes.

THE FIFTEEN POWER FOODS

Almonds - they are packed with protein; a 1/4 cup contains 7.55 grams, over 15% of the recommended daily protein allowance. Almonds are high in monounsaturated fats, the good fat that is linked to reduced risk of cardiocascular disease.

Oranges - High in vitamin C and dietary fiber. The vibrant orange color is indicitive of the powerful antioxidants and immunity support they provide.

Bananas - The perfect snack food with just 100 calories. Bananas offer protection against kidney cancer, aid in calcium absorption, are a good source of pectin and are rich in probiotic compounds.

Blueberries - One of the most potent antioxidants fruits you can eat. Blueberries also promote digestive tract movement and reduce the risk of colon cancers.

Onions - boasts anti-inflammatory, antibacterial benefits and may be helpful in reducing the inflammation associated with conditions as asthma, arthritis, and respiratory congestion.

Garlic - provides protection from heart diesease and stroke and plays a role in provention of colon cancer.

Ginger - soothes and protects the intestinal tract.

Legumes - are and excellent source of cholestral-lowering fiber and energy -booasting protein and iron. Legumes are inportant in the prevention of gallstones, increased cardiac health, regulation of blood sugar, lowered cholestrol levels, and protection from cancers.

Carrots - packed with prtective, disease fighting antioxidant compounds.

Peppers - packed with vitamins A and C

Shitake Mushrooms - good source of iron

Tomatoes - loaded with healthy vitamins and trace minerals. Associated with protection from hearta disease and cancer, improved night vision and improved sugar regulation. Help maintain bone health and reduce the frequency of migraines.

Leafy Greens - hign in antioxidants, help lower blood pressure, protect against heart disease, improve night vision.

Soy - plays a role in sleep regulation, essential for growth and normal metabolism, lowers cholestrol, strengthens bones mass, stabilizes blood sugar.

Whole Grains -packed with fiber and rich in heart healthy nutrients. Helps process calories, reduce the risk of colon cancer, prevent gallstones, regulatelood sugar

I hope you will use this list as a daily resource for meal preparation so you can enjoy all the benefits of Power Foods.