Are you getting enough vitamins and minerals in your body each week? To ensure you’re getting enough of the “good stuff” you’ve got to be consistent. Here are seven easy-to-eat, easy-to-find, everyday “super” foods to make eating healthy simple.
#1) Yogurt: Just 1 cup of most yogurts provides a good source of the daily value of calcium and has phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein.
Usage Idea: Yogurt can be eaten at any time of the day- breakfast, snack or dessert. Yoplait Light offers more than 30 delicious fat free flavors, all around 100 calories, and is an excellent source of both calcium and vitamin D.
Frozen Red Velvet Cake
1 package (9 oz) chocolate wafer cookies
4 containers (6 oz each) Yoplait Light Red Velvet Cake yogurt
1 cup fat-free whipped topping, thawed
Line 8×4 inch loaf pan with plastic wrap
2. In medium bowl, mix yogurt and whipped topping. Spoon yogurt mixture into pan about halfway up sides of pan. Arrange wafers along long sides of pan. Place chocolate wafer cookies vertically into yogurt mixture, filling length of the pan. Spoon remaining yogurt mixture over cookies.
3. Cover top with plastic wrap. Freeze at least 4 hours or overnight. To serve, remove torte from pan, using plastic wrap. Invert onto serving platter. Cut into 14 diagonal slices.
1 serving: Calories 120 (Calories from Fat 20); Total Fat 2.5g (Saturated Fat 0.5g, Trans Fat 0g); Cholesterol 0mg; Sodium 160mg; Potassium 90mg; Total Carbohydrate 21g (Dietary Fiber 0g); Protein 3
#2) Flaxseeds: Flaxseeds contain omega 3s, which are essential polyunsaturated fats that are typically low in the average American diet. This small seed is also a great way to add in some fiber to your meals and snacks.
Usage Idea: Sprinkle seeds or ground flaxseed on your cereal, oatmeal, yogurt, salad, or sandwiches. They’re so small, you won’t even notice them!
2 cups All-Bran cereal, divided
1/4 cup flax seed
1/2 cup raisins
1 cup all purpose flour
3/4 cup whole wheat flour
1/2 cup packed light brown sugar
2 teaspoons baking soda
1 teaspoon cinnamon
1/2 teaspoon salt
6 Tablespoons unsalted butter, melted and cooled slightly
2 large eggs
1-3/4 cups low-fat plain yogurt
1/4 cup molasses
2 teaspoons vanilla extract
Turbinado sugar crystals or cinnamon-sugar
1. Heat oven to 400 degrees. In a food processor, finely grind 1 cup of the cereal, and the flax seeds. Add raisins and blend until finely chopped. Transfer mixture to a large bowl. Stir in remaining 1 cup cereal, flour, whole wheat flour, brown sugar, baking soda, cinnamon, and salt; set aside.
2. In another bowl, whisk together melted butter, eggs, yogurt, molasses, and vanilla. Stir into cereal mixture, only just until combined; do not over-mix.
3. Line 18 standard-size muffin cups with baking cups. Evenly fill each cup just more than halfway. Sprinkle generously with turbinado sugar, or sprinkle each with cinnamon-sugar. Bake until muffins spring back when touched, about 14-16 minutes. Remove muffins from tin and cool slightly. Makes 18 muffins
#3) Pumpkin Seeds: Pumpkin seeds contain fiber, vitamins, minerals, and antioxidant nutrients.
Usage Idea: Bake a tray of pumpkin seeds after a carving a pumpkin, it’s fun and healthy finger food to have around the house.
Watermelon and Feta Salad with Pumpkin Seeds
2 cups Cubed Watermelon, chilled
4 oz Crumbled Feta Cheese
½ cup sliced Black Olives
½ cup Pumpkin Seeds
Cut watermelon into cubes and remove any seeds. Mix the watermelon, feta, black olives and pumpkinseeds. Cover and chill the salad for 30 minutes before serving.