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Meals-That-Heal ~ Natures Super Foods
Super Foods For Health And Well-Being
In other words, meals-that-heal.
Low on energy?
Can't fall asleep at night?
Worried about high cholesterol?
Well, close the medicine cabinet and grab a fork, actually, grab a spoon because with our meals-that-heal recipes, you'll want to get every scrumptious last drop.
I'm sure by now, most of us know there's a growing awareness that simple choices like what we eat play a powerful role in our health and well-being.
Not only in preventing disease but also in feeling better and in our quality of life.
In other words..."Living Longer and Living Younger".
But know, it's not just what you exclude from your diet.
There are more than a thousand substances in food that protect the body with anti-cancer, anti-heart disease, anti-aging properties. Most of these are found in fruits, vegetables, whole grains and legumes...super foods.
(and of course, if you're already on medications for heart disease or other conditions, don't stop taking them without asking your doctor.)
Here, we offer you meals-that-heal that are easy, delicious and yes...healing.
So, here's meals-that-heal #1,
Chicken Soup
The hot vapors you inhale while eating this soup help clear up a congested head.
If you've ever had one of those colds that makes your head feel like a football, this is a great super-food-remedy.
Ingredients;
4 whole bone-in chicken legs
4 c chicken broth 2 c water
5 cloves garlic, minced
2 Tbsp chopped fresh ginger
1/4 tsp ground black pepper
3 carrots, sliced
1 lg leek, white part and some of the green, rinsed and cut into 1/2" slices
1 lg sweet potato (12 oz), peeled and cut into large chunks
6 c packed torn spinach 1 lg tomato, cut into 1/2" chunks
1/4-1 tsp hot-pepper sauce
Meals-that-heal method; 1. Divide the chicken legs into thigh and drumstick portions. Discard the skin and visible fat.
2. Place the chicken in a large saucepan or Dutch oven. Add the broth, water, garlic, ginger and pepper.
Bring to a boil over high heat.
Skim off any foam that rises to the surface.
Reduce the heat to low, cover, and simmer for 15 minutes, skimming the surface occasionally.
3. Stir in the carrots, leek, and sweet potato.
Cover, and simmer for 20 minutes, or until the vegetables are tender and the chicken is cooked through.
4. Add the spinach and tomato, and cook for 5 minutes, or until the spinach is wilted and the tomato is heated through.
Add the hot-pepper sauce to taste.
Makes 4 Servings
Per Serving: 320 cal, 30 g pro, 39 g carb, 5 g fat, 1 g sat. fat, 91 mg chol, 11 g fiber, 525 mg sodium
Meals-that-heal #2 is,
Shrimp with Greens & Beans
Ingredients;
4 cloves garlic, minced 1 1/2 tsp paprika
1 tsp dried thyme, crushed
1/2 tsp ground black pepper
1/4 tsp salt
1/4 tsp ground red pepper
1 lb lg shrimp, peeled and deveined
2 Tbsp olive oil
2 ribs celery, thinly sliced
1 lg onion, chopped
1 lg green bell pepper, chopped
3/4 c chicken broth
3 c green or red Swiss chard, thinly sliced
1 can (14-19 oz) red kidney beans
Meals-that-heal method;
1. In a medium bowl, combine the garlic and spices.
Remove about half of the mixture to a small bowl.
Add the shrimp to the medium bowl, and toss to coat well.
2. Heat the oil in a large saucepan or Dutch oven over medium heat.
Add the celery, onion, and green pepper.
Cook, stirring frequently, for 6 minutes, or until crisp-tender.
3. Add the reserved spice mixture, and cook, stirring frequently, for 2 minutes.
Add 1/4 cup of the broth. Cover, and cook, stirring often, for 5 minutes.
4. Add the chard, and cook, stirring frequently, for 2 minutes, or until wilted.
Stir in the beans, shrimp, and the remaining 1/2 cup broth, and bring to a boil over high heat.
Reduce the heat to low, cover, and simmer for 4 minutes, or until the shrimp are opaque.
Makes 4 Servings
Per Serving: 306 cal, 31 g pro, 26 g carb, 9 g fat, 1 g sat. fat, 172 mg chol, 9 g fiber, 733 mg sodium
And, meals-that-heal #3 is...
...Sweet Potato Stew
Here's an iron and vitamin-C rich meal, that's perfect for combating stress and fatigue.
Look at all these incredible, super food ingredients.
Ingredients;
1 1/2 c brown rice (try not to substitute with white rice, there's very little nutritional value)
1 Tbsp olive oil
3 cloves garlic, minced
2 red bell peppers, cut into 1" chunks
1 lg onion, chopped
1 Tbsp chopped fresh ginger
1/2 tsp ground allspice
1/4 tsp ground red pepper
4 c vegetable broth
2 lg sweet potatoes, peeled and cut into 1" chunks
1/2 c natural peanut butter (bet ya didn't see this one coming)
1 c boiling water
1/3 c tomato paste
1 can (10 1/2-15 oz) chickpeas, rinsed and drained
1 lb spinach, coarsely chopped
Meals-that-heal method;
1. Prepare the rice per package directions.
2. Meanwhile, heat the oil in a Dutch oven over medium-high heat.
Add the garlic, bell peppers, and onion.
Cook for 3 minutes.
Add the ginger, allspice, and ground red pepper.
Cook for 1 minute.
3. Add the broth and sweet potatoes, and bring to a boil.
Reduce the heat to low, cover, and simmer for 15 minutes.
4. In a bowl, whisk the peanut butter and water.
Add to the Dutch oven along with the tomato paste, chickpeas, and spinach.
Cook for 10 minutes, or until heated through.
Serve over the rice.
Makes 6 Servings
Per Serving: 426 cal, 19 g pro, 61 g carb, 16 g fat, 3 g sat. fat, 0 mg chol, 16 g fiber, 669 mg sodium
So, go ahead, dig into these meals-that-heal.
Not only will you enjoy the flavors of the dishes but you'll feel great knowing they're great for you.
Bon apetit!
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