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 superfoods to make eating healthy and simple.
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#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.
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Frozen Red Velvet Cake
INGREDIENTS:
1 package (9 oz) chocolate wafer cookies
4 containers (6 oz each) of Yoplait Light Red Velvet Cake yogurt
1 cup fat-free whipped topping, thawed
Line 8×4 inch loaf pan with plastic wrap
DIRECTIONS:
1. In a medium bowl, mix yogurt and whipped topping. Spoon the yogurt mixture into the pan about halfway up the sides of the pan. Arrange wafers along the long sides of the pan. Place chocolate wafer cookies vertically into the yogurt mixture, filling the length of the pan. Spoon the remaining yogurt mixture over the cookies.
2. Cover the top with plastic wrap. Freeze for at least 4 hours or overnight. To serve, remove the torte from the pan, using plastic wrap. Invert onto a serving platter. Cut into 14 diagonal slices.
HELPFUL TIPS:
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
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#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 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!
Bran-Flax Muffins
INGREDIENTS:
2 cups All-Bran cereal, divided
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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
DIRECTIONS:
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 the mixture to a large bowl. Stir in the remaining 1 cup of 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 the tin and cool slightly. Makes 18 muffins
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#3) Pumpkin Seeds
Pumpkin seeds contain fiber, vitamins, minerals, and antioxidant nutrients.
Usage Idea: Bake a tray of pumpkin seeds after carving a pumpkin, it’s a fun and healthy finger food to have around the house.
Watermelon and Feta Salad with Pumpkin Seeds
INGREDIENTS:
2 cups Cubed Watermelon, chilled
4 oz Crumbled Feta Cheese
½ cup sliced Black Olives
½ cup Pumpkin Seeds
DIRECTIONS:
Cut watermelon into cubes and remove any seeds. Mix the watermelon, feta, black olives, and pumpkin seeds. Cover and chill the salad for 30 minutes before serving.
#4) Quinoa
Not only is quinoa high in protein, but the protein it supplies is a complete plant-based protein, meaning that it includes all nine essential amino acids.
Usage Idea: For a twist on your favorite pasta recipe, use noodles made from quinoa.
Avocado Stuffed with Quinoa Salad
INGREDIENTS:
2 cups Tri-color Quinoa, cooked
¼ cup Red Onion, small dice
½ cup Cucumber, small dice
½ cup Tomatoes, small dice
2 Tbsp Fresh Cilantro, chopped
2 Tbsp Olive Oil
1 tsp Red Wine Vinegar
½ tsp Salt
4 Avocados, halved and pitted
DIRECTIONS:
Prepare quinoa according to package directions. Fluff with a fork and transfer to a large bowl. Mix in the red onion, cucumber, tomatoes, cilantro, olive oil, vinegar and salt. Cut each avocado in half and gently scoop it out of the shell, keeping it intact. Scoop the quinoa salad into the center of each avocado. Serve immediately.
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#5) Berries
All berries are sources of fiber, a nutrient that many Americans are lacking in their diets and one that is important for the digestive system.
Usage Idea: Add a few berries to your oatmeal in the morning for a well-rounded, fruity breakfast.
Roasted Asparagus, Strawberry and Walnut Salad
INGREDIENTS:
1 lb Fresh Asparagus, tough ends snapped off, cut into 1" pieces
1 Tbsp Olive Oil
1× 10 oz pkg Fresh Spinach, torn in bite-sized pieces
1 pt Strawberries, hulled and sliced
½ cup Toasted Walnuts, coarsely chopped
Dressing:
½ cup Vegetable Oil
¼ cup Raspberry Vinegar
1 tsp Sugar
½ tsp Salt
DIRECTIONS:
Preheat oven to 400 degrees and line a broiler pan with foil. In a large bowl, toss asparagus in olive oil and arrange it on a pan in a single layer. Roast until crisp-tender, about 15 minutes. Remove from oven and cool to room temperature. Meanwhile, mix spinach, strawberries and walnuts in a large bowl and whisk the dressing ingredients together. Add roasted asparagus and dressing to spinach mixture then toss to coat. Serve immediately.
HELPFUL TIPS:
Leftovers of this salad will make a delightful lunch the next day.
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#6) Eggs
Eggs are a source of high-quality protein that can help keep you feeling fuller, longer. Egg yolks contain lutein and zeaxanthin—two antioxidants that can help keep eyes healthy.
Usage Idea: Pair scrambled eggs with a little bit of salsa and a corn tortilla for a quick and easy breakfast taco.
Korean-Style Mushroom Rice Bowl
INGREDIENTS:
1¼ cups Whole Grain Brown Rice
4 Tbsp Olive Oil, divided
2 Eggs
2 Carrots, julienned
1 cup Crimini Mushrooms, sliced
1 Zucchini, sliced into thin strips
1 cup Packed Baby Spinach
1 cup Bean Sprouts
2 Tbsp Soy Sauce
1 Tbsp Hot Chili Garlic Sauce
½ tsp Sugar
2 Tbsp Low-sodium Beef Stock
2 Tbsp Toasted Sesame Oil
Toasted Sesame Seeds, for garnish
DIRECTIONS:
Cook rice in a rice cooker or on the stove per package instructions. Heat 2 tablespoons oil in a skillet over medium heat and fry eggs over easy; remove to a plate. Heat the remaining oil in a large skillet over medium-high heat. Add carrots, mushrooms, and zucchini to the skillet and saute for 4 minutes. Add spinach, bean sprouts, soy sauce, garlic sauce, sugar, stock, and sesame oil; saute for 1 minute.
HELPFUL TIPS:
Place cooked rice in a large bowl and arrange vegetables on top. Position eggs across the top and sprinkle with sesame seeds.
#7) Beans
Beans can be a good plant-based source of iron, a mineral that transports oxygen from your lungs to the cells in your body.
Usage Idea: Throw some white beans into a sauté with squash, zucchini, fresh tomatoes and pair with brown rice.
Homemade Hummus
INGREDIENTS:
3 cloves Garlic, peeled and quartered
¼ cup Plain Low Fat Yogurt
1 Tbsp Fresh Lemon Juice
2 tsp Olive Oil
¼ tsp Paprika
¼ tsp Ground Cumin
¼ tsp Salt
⅛ tsp Pepper
1× 19 oz can Chickpeas, drained
Pita Chips
DIRECTIONS:
Place garlic cloves in a food processor and pulse until minced. Add all remaining ingredients and process until smooth. Serve at room temperature.
HELPFUL TIPS:
Serve with pita chips that you bake yourself from quartered slices of pita bread, brushed with olive oil, and baked at 400 degrees until golden. Much less expensive than the pita chips in the bag.
