ON VACATION

I am on assignment in sunny California. I am taste testing and collecting recipes and data to share with you once I return. Keep eating well!

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.

CARROT SLAW

Delicious food can be easy and made from simple ingredients. This is a good winter salad option, and is budget friendly. The slaw can be tweaked by adding cabbage or beets.

3 - 4 large carrots

2 tbsp olive oil

1 tbsp cider vinegar (I used red wine vinegar)

1 tsp dijon mustard

1 clove garlic, minced

salt and pepper

2 tbsp flax seeds (or almonds, pumpkin, sesame seeds)

Grate carrots on a box grater. Mix oil, vinegar, mustard and garlic. Season with S&P and sprinkle with seeds for a touch of texture. Simple but delish!

A HEALTHIER CHOCOLATE CHIP COOKIE

Let's face it, a chocolate cookie will never be as healthy a choice as broccoli, but sometimes you just need a little chocolate fix, and when you have a craving for a treat, these fit the bill (better than choosing Oreos). I have made thousands of chocolate chip cookies over the years and have tried every recipe, always looking for the perfect one, so I know my cookies pretty well. These are a healthier version of an old favorite. I cut back on the sugars, incorporated whole grains and increased the protein while still maintaining "cookie integrity". And I was able to use my favorite thing - quinoa!

3/4 cup quinoa flour (if you can't find it, use rolled oats blended in a food processor)

1 cup whole wheat flour

1/2 tsp baking soda

1/2 tsp salt

1/4 cup butter, softened

1/4 cup canola oil

1/3 cup granulated sugar

1/3 cup brown sugar

1 large egg

1 tsp vanilla

1 cup chocolate chips

1/2 cup chopped nuts (opt., but will add protein)

preheat oven to 350.

In medium bowl stir in flour, baking soda and salt.

Beat butter in a large bowl until fluffy. Add oil, sugars, egg and vanilla; beat until smooth and creamy.

Add the dry ingredients, beating on low speed until combined.

Stir in chocolate chips and nuts.

Drop by heaping teaspoons, at least 1 inch apart on greased cookie sheets.

Flatten slightly.

Bake cookies until firm around the edges and golden on top.

CHIA SEEDS

You may have heard of Chia Seeds, but if not, it is worth becoming familiar with them. I consider them a super-food and try to include them everyday in my diet somehow. I feel better when I have them regularly.

You may not know this about these seeds:

. Super-energizing for increased endurance and sustained energy. A balanced blend of protein, essential fats, fiber, complex carbohydrates and antioxidants. Chia is unrivalled among all seeds and grains for providing energy to your mind and body.

. Improves cardiovascular health. Provides high levels of essential fatty acids.

. Stabilizes blood sugar. Reduces blood glucose swings.

. Reduces cravings for sweets and junk foods. Chia's soluble fiber allows the release of its natural unrefined carbohydrate energy into the bloodstream.

. Improves mental focus and concentration. Chia's balanced essential fats boost brain power and brighten mood.

. High quality protein. Chia contains protein that is a higher percentage than that found in other grains. Chia is high in natural antioxidants.

. Promotes lean muscle mass. Chia's high-quality vegetable protein helps build increased muscle mass. It is useful for weight loss and weight maintenance. Chia's essentials fatty acids boost metabolism and contribute to metabolic function.

Gluten-free. Chia protein contains no gluten thereby being the ideal food for people with gluten sensitivity, carbohydrate intolerance, hypoglycemia, Celiac Disease or Crohn's Disease.

. An ideal super-food. Chia is an excellent functional food for most people, including those with food allergies, food sensitivities, or food and chemical hypersensitivity. Chia is portable, won't easily spoil and can be stored safely for extended periods; chia can be eaten raw, but also remains fresh after grinding.

I often eat them sprinkled on foods: salads, soups, yogurt, (whatever) or put a tablespoon in a glass of water and drink it. They can be eaten plain, but once moistened with liquid (saliva) they expand and turn into a gel. 2 tbsp daily is recommended.

Chia puts the super in superfood!