Spices:Dried Oregano

Certain spices have powerful antioxidants properties. A Latest study shows how dried oregano has incredible antioxidant properties. In several studies this powerful antioxidant spice has shown 40 times more antioxidant properties than apples, 30 times more than potatoes, 12 times more than oranges and 4 times more than blueberries or strawberries.

INGREDIENTS:

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Happy Easter and Happy Passover to everyone! I love this time of the year because of all the memories I still have  from my native Spain and how my catholic grandmother would take me to church and attend catholic mass. In Spain everything stops, banks are closed, schools are finished, it is official holidays for the whole week, in New York I feel that is a normal day so I need to adjust a little and still have my little thankfulness and remembrance for those days. Here you can see some of the Religious Processions in Spain.  Religious significance for sure no matter if you are Christian and remembering Jesus Christ sacrificing journey or Moses leadership in the Exodus. We need to look back no matter our religion and really acknowledge and congratulate our past ancestors for such a strong struggle, vision, sacrifice and community serving that lasts with us today. That is way for today I wanted to share two really delicious recipes that you can share with your friends just in case you are running out of ideas. I hope you enjoy them!

MODIFIED FROM SUPER BODY, SUPER BRAIN BOOK-CHAPTER NUTRITION-HEALTHY RECIPES

– Cold Poached Salmon salad with ginger soy dressing-Recipe for your Super Body, Super Brain

1 4-ounce wild salmon fillet, skin removed

1/4 teaspoon ground black pepper

2 cups water

1 small lemon, cut in half

1 teaspoon finely grated ginger root

2 teaspoons olive oil

1 tablespoon reduced sodium soy sauce

1 table spoon orange juice

1 scallion, thinly sliced

2 cups mesclun lettuce

1/2 cup mung bean sprouts

1/4 cup shelled edamame

2 boiled eggs, cut in small slices

Half cup of walnuts

Half cup of dried cranberries

Nutrition Facts: Per Serving: 140 calories; 5g fat (0.5g saturated fat); 0mg cholesterol;

0mg sodium; 26g carbohydrates; 5g fiber; 18g sugar; 2g protein.

Why is this recipe a SUPER BODY, SUPER BRAIN RECIPE?

SALMON

Salmon is packed with DHA, one of the types of omega-3 fatty acids essential for healthy brain function. Researchers at Tufts University found that people with the highest blood levels of DHA cut their risk of developing dementia in half.

Egg yolks contain choline, a nutrient that is important for memory. Studies show that deficiency in choline may contribute to age-related mental decline

Season the salmon with salt and pepper

Place the waer in a saucepan and squeze the juice

Once the water comes to boil, reduce the heat to low and add the salmon. Simmer for 6-8 minutes or until th salmon is fully cooked. Remove from the water and transfer o the plate.

While the salmon is cooling prepare the dressin. In a bowl mix together the ginger root, olive oil, soy sauce, orange juice and scallion, then sparkle the walnuts and the dried cranberries here

To see this and twenty more recipes click here

Check my article 12 Foods that makes you smarter

Check out my article at Medhelp: 12 foods that make you smarter

Spice Baked Apple Stuffed with Prunes, Walnuts and Blueberries- Recipe for your Super Body, Super Brain

2 medium apples, whole, cored, with skin left, serves 2

1 teaspoon cinnamon

1/2 teaspoon ground cloves

1/2 teaspoon ground nutmeg

2 prunes, chopped

3 Almonds

2 tablespoons chopped walnuts

1/4 cup water

1/3 blueberries

Nutrition Facts: Per Serving: 140 calories; 5g fat (0.5g saturated fat); 0mg cholesterol;

0mg sodium; 26g carbohydrates; 5g fiber; 18g sugar; 2g protein.

Why is this recipe a SUPER BODY, SUPER BRAIN RECIPE?

– Apples: Eating an apple a day protects the brain from oxidative damage that causes neurodegenerative diseases such Alzheimer’s and Parkinson’s. This magical nutrient that acts as protection is quercetin, which is a phytonutrient.

Preheat oven to 300 degrees farenheit. In a small bowl, combine cinnamon, cloves and nutmeg. Sprinkle all over and inside the cored apple. Add the blueberries and stuff the prune and walnut mixture into the center of the cored apple.

Place the stuffed apples in a baking dish, Pour 1/4 cup of water on the bottom of the baking dish and cover with aluminum  foil. bake, covered for 25 minutes or until the apples are soft to see the preparation of this recipe and 20 more delicious recipes click here

To see this and twenty more recipes click here

Check out my article at Medhelp: 12 foods that make you smarter

THE POWER OF VEGETABLES

Vegetables are rich in fiber; they are loaded with antioxidants, vitamins and very many beneficial phytochemicals. Including plenty of vegetables in your diet will give you better overall health. The major health organizations and your mother have been telling you that for years. But did you know that adding extra vegetables to your meals could make weight loss easier? It is true. Fat is very caloric, so cutting back on fats saves calories, however adding a soup or a salad to your meals will actually reduce your caloric intake even further.

THE SALAD STORY

The salad story: In a recent study researchers at Penn State found that when individuals who ate 3 cups of a low calorie salad before lunch consumed a total of 12% calories less per meal than if the salad was omitted. According to this study big portions make you feel as if you have eaten a lot, even though the large meal was only a low calorie vegetable. The 3-cup salads used in this study included iceberg and romaine lettuce, carrots and tomatoes, celery and cucumbers, fat free dressing, and 1 oz. of light mozzarella cheese.

THE SOUP STORY

The soup story: Vegetable soup results are even more impressive: May 1, 2007 Penn State University study shows that starting a meal with a soup may help you cut calories. Participants in this study were fed a 150-calorie broth based vegetable soup prior to lunch. Bottom line, participants consumed 20% fewer calories when they started the meal. A 20% calorie reduction– that is impressive.

VEGGING OUT

Vegging out. So whether you are getting your veggies from a soup or a salad, do not overlook this highly effective tool that yields easy weight loss. Low-density, high volume foods can make you feel full and satisfied while reducing the total caloric intake.
P.S .Make sure you remember to use a fat free salad dressing for your salads. And remember to avoid calorie rich cream soups. Calories do count.

RECIPE FOR A SUPER BODY AND A SUPER BRAIN

LEEK AND POTATO SOUP
2 cups thinly sliced leeks, white part only
1 garlic clove, minced
5 cups chicken broth, store-bought
2 cups diced peeled potatoes
4 cups diced zucchini
4 cups diced yellow summer squash
2 tablespoons chopped green onions or chives
2 cups low fat milk
Salt and pepper

PREPARATION
In a large saucepan, combine leeks, garlic and a ¼ cup of broth. Simmer, covered, over moderate heat for about 3 minutes. Add potatoes and remaining broth, bring to a boil and simmer until potatoes are tender, about 10 minutes. Add zucchini and summer squash, cover and simmer until tender, approximately 10 minutes. Remove from heat, add the milk,  puree in a blender. Return ingredients to rinsed saucepan and reheat gently. Season to taste with salt and pepper. Stir in the chives or green onions just before serving.
(May also be chilled and served cold, like a vichyssoise)

Serves 4    Serving size 1 ½ cup    Calories: 130
Total fat: 2g    Total carbohydrate: 18g    Protein: 9g

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