Meals-That-Heal ~ Super Food Remedies

Super Foods For Health And Well-Being

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 these recipes, you'll want to get every scrumptious morsel.

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

Trust me, chances are, this is not your Mother's 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.


4 whole bone-in chicken legs

4 c. chicken broth

2 c. water

5 cloves garlic, minced

2 Tbs. 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 prep 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 Calories,

30 g. Protein,

39 g. Carbohydrates,

5 g. Fat,

1 g. Saturated Fat,

91 mg. Cholesterol,

11 g. Fiber,

525 mg. Sodium

Meals-that-heal #2 is,

Shrimp with Greens & Beans

Now this dish is full of fiber and laced with omega-3 fats.

Both of which are super heart disease fighters.


4 cloves garlic, minced

1 1/2 tsp. paprika

1 tsp. dried thyme, crushed

1/2 tsp. ground black pepper

1/4 tsp. sea salt

1/4 tsp. ground red pepper

1 lb lg. shrimp, peeled and de-veined

2 Tbs. 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 prep 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 c. 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 c. 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 Calories,

31 g. Protein,

26 g. Carbohydrates,

9 g. Fat,

1 g. Saturated Fat,

172 mg. Cholesterol,

9 g. Fiber,

733 mg. Sodium

And, meals-that-heal #3 is,

Sweet Potato Stew

Who doesn't love a nice bowl of savory stew with a warm crusty roll.

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.


1 1/2 c. brown rice (try not to substitute with white rice, there's very little nutritional value)

1 Tbs. olive oil

3 cloves garlic, minced

2 red bell peppers, cut into 1" chunks

1 lg. onion, chopped

1 Tbs. chopped fresh ginger

1/2 tsp. ground allspice

1/4 tsp. ground red pepper

4 c. vegetable broth

2 lg. sweet potatoes (Yams), peeled and cut into 1" chunks

1/2 c. natural peanut butter

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 prep 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 Calories,

19 g. Protein,

61 g. Carbohydrates,

16 g. Fat,

3 g. Saturated Fat,

0 mg. Cholesterol,

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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