1. Olive Oil
4. Sweet Potatoes
5. Kiwi Fruit
6. Edamame (Green soybeans)
7. Wild Salmon
9. Quinoa (People always ask what this is: Quinoa are seeds that an be prepared like whole grains, such as rice or barley. You can find them in any grocery store where you find rice. Friends who have tried it say it’s yummy.)
10. Lentiles (Legumes)
T0 find out WHY these 10 foods have super powers, please visit SELF Magazine by copying/pasting this web address into your browser: http://www.self.com/fooddiet/2012/04/drop-10-top-superfoods-slideshow#slide=5
The above tips are part of a new book published by SELF: http://www.self.com/drop10diet/buy_the_book
When I was in Paris years ago, I couldn’t help notice people eating panini’s.
Panini is plural for panino, which means sandwich in Italian.
After trying one, I recall exclaiming I want to open Panini carts in NYC!
Back to making a Healthy Panini at home. Use a Panini Press (link below).
Use natural ingredients, like fresh garden vegetables.
Sweet Red Pepper
Fresh Spinach Leaves
Your Favorites Cheese
Your Favorite Lean Meat
A Firm Whole Wheat Bread
- Start by scraping off the black area of the Portobello mushroom. Then, sauté in imported Italian Virgin Olive Oil and Thyme.
- Next, you slice open a sweet red pepper horizontal wise, take out seeds and core. Once your onion is sliced into large rounds, it too should be roasted. Slice a firm tomato in a semi-thick round. Set aside.
- The eggplant should be skinned, seeded and sliced lengthwise. Each slice should be dipped in flour, and sautéed in olive oil until soft.
- As for the spinach leaves, lightly blanch them in water until it turns a darker green.
Add a thick slice of cheese and your choice of lean meat. The final step is to layer the sandwich with the meat first, cheese and the vegetables in any order you like.
Panini Press and Grill until the cheese and meat are well done.
Panini grills range in price from $25. to over $500. You can check them out or order on-line here:
1a. George Forman Panini Grill | Amazon.com http://www.amazon.com/Kitchen
I love this wrap from EATING WELL Magazine. It’s stuffed with chicken tenders and couscous (recipe below) with a hit of lemon and a healthy dose of fresh herbs. You can also use veggies instead of chicken. Serve with: Mixed green salad
Active Time: 40 minutes
Total Time: 40 minutes
- Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
- Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
- Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
- Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
- To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.
Per serving: 479 calories; 17 g fat ( 3 g sat , 11 g mono ); 67 mg cholesterol; 49 g carbohydrates; 0 g added sugars; 34 g protein; 5 g fiber; 653 mg sodium; 382 mg potassium.
Nutrition Bonus: Vitamin C (57% daily value), Folate & Vitamin A (40% dv), Iron (32% dv).
Carbohydrate Servings: 3
Exchanges: 3 starch, 4 lean meat, 2 fat
More From EatingWell
- How to Make Couscous (theevolutionofeating.net)