APPLES!

Oh my goodness.  It's the first of September!!

I read in our local city paper that this year's apple crop, throughout the nation, will be small.  This is partly due to the mild winter we had and partly, here in our own state of New York, to a heavy frost that happened AFTER the blossoms had begun.  Either way, it's going to be "slim pickings".

Therefore, when I saw some JonnyMacs from a local farm on sale at a fave store, I decided to buy a half peck.  My husband doesn't seem to care for just eating apples....except in pie!  My youngest prefers them fresh off the tree or made into muffins or bread.  She does NOT like pie.  My oldest, away at college, likes to slice them and dip in Nutella (I like that, too!) and seems to like them in muffins, breads, and pies.  She even likes them in oatmeal. 

image taken from 123rf.com

So....it's been awhile since I've done a "nutrition nuggets" post and it's definitely time for another recipe idea so I'm combining the two for you to enjoy.  And yes....you have permission to copy this post :)

Now that we are in "apple season", what are some ways we can enjoy this delicious fruit besides just eating one fresh and whole? (which is ALWAYS good for you....leave the skin on  to gain the most health benefits!)

Here are some ideas for various ways to serve fresh apples:

BREAKFAST

 Apple slices on oatmeal

Bake Apple Muffins (see recipe following tips)

Make Apple Pancakes....chop the apples very fine

LUNCH

Apple sliced on peanut butter sandwich

Apple slices with thin turkey slices and cheddar cheese on a whole wheat roll

Apple slices in a popcorn chicken/lettuce and walnut wrap

SNACK

Chopped apple and put into a fave yogurt; add some granola

Apple slices and cheese

Apple slices dipped in Nutella

DINNER

Stir fry some pork chops cut into strips and add apple slices or chunks to a bed of greens. Toss on some walnuts and add a light honey vinaigrette dressing.

TIPS:  Use fresh, local apples as much as you can!  For families who enjoy homemade applesauce, save it in large air-tight containers and keep in fridge or freeze.  Add to pancake mix or cookie recipes.  Our family doesn't really care for applesauce although we sometimes have it with grilled pork chops.  I find it time consuming to make and you need LOTS of apples for a family of 4.

And here is my youngest daughter's FAVORITE apple muffin recipe.  I make this often once school starts...they are delicious in the morning. Just pop one in the microwave for 10-15 seconds.  She likes hers with a large glass of water and a small glass of grape juice.  I like mine with a boiled egg (I'm a protein fan for morning meals...less on the carbs!) and a large mug of coffee! Try them....they are a delicious way to start your morning!  I plan on making our first batch on Monday morning and freezing a few for when my weekends get too busy to bake!

HOMEMADE SPICY APPLE MUFFINS

1 c. flour

1/2 c. whole wheat flour

1 tsp baking soda

1/2 tsp salt

1 tsp cinnamon

1/4 tsp nutmeg

1/2 tsp grated orange peel

2 eggs, beaten

3/4 c. brown sugar

1/4 c. canola oil

1 tsp lemon juice

3/4 c. chopped apple

• Combine the first 7 ingredients.
• Combine remaining ingredients in a separate bowl, then pour over the dry mixture, stirring JUST to moisten.  DO NOT OVER STIR!
• Spoon into greased muffin cups (I use Pam baking spray).
• Bake in a 350 degree oven for about 20-25 minutes.

TIPS:  you can also add 3/4 c. grated carrot with the apples to make carrot-apple muffins. AND if you don't have whole wheat flour in the house, simply use regular flour in that measurement or the whole grain white.  Both work well.  Are your mornings as rushed as mine are?? ( I have to do my stretching work-out, a shower, get a child off to junior high, and eat and get my self to work!).  If your mornings are hectic, too, simply bake these on a weekend and store in an air-tight container. You can freeze some in a gallon sized Ziplock baggie for up to 2 months.  Thaw in fridge and simply pop in microwave when you want one!  I also will send some to our oldest who's away at college...she'll most likely enjoy them as a quick breakfast before rushing off to class!  You can also make them in the evenings, after your dinner hour...they don't take long at all! Get the children involved by having them chop the apples!! I usually use 2-3 apples for this recipe.

ENJOY!!

SIX SUPER FOODS

Are you somewhere in the age category of 35-55? If yes, then you are most likely either starting peri-menopause, in the middle of peri-menopause, or perhaps just about to be completed with menopause (12 months with no menstruation).  I am in the midst of peri-menopause although trust me, I had my last child at age 39 and would NOT have minded going through menopause early. We knew we were done having children, after prayer and discussion.  I was 39 when I gave birth to my now 13 year old and although everything went well, and she was healthy, I was much more tired than for my first daughter at age 33.  I also went through a season of undiagnosed/untreated lyme disease for a little over 8 months. By the time I was treated and under antibiotic therapy with vitamin supplements, I had just started the "peri-menopause" years with some mild PMS symptoms which I had never had before. (about age 42) SO....it's now 10 years later and I am STILL in peri-menopause! Some of the symptoms are mild like an occasional "night sweat" (similar to nursing baby days!), joint pain (exacerbated by the lyme because lyme lies dormant and can flare up), achy muscles and bloating.  I sometimes get hormonal headaches although they are easing up lately.  I do have a prescription for those if they get bad.  BUT...I much prefer natural remedies for "Change of life" things or just for better nutrition.

I started researching super foods and  began talking with my former ob/gyn who is a naturalist...meaning she doesn't recommend hormonal treatments, etc. although she will leave it up to the patient. I don't want any kind of hormone treatments so I am learning what foods to add and what to take away from my diet.  

I want to share my discoveries.  

There are SIX SUPER FOODS that all women (even teen girls) can highly benefit from.  Besides drinking lots of water. Lots. As in at least 32 oz a day.  I cut out soda about 2 years ago and have felt great!  I never did like diet soda and don't ever plan on drinking it.  When I am at a party or social event and the only choices are sodas or high fructose drinks, I choose water.  In fact, most of the time I choose water. It is one of the most effective ways to totally cleanse your body of toxins. You really don't need over the counter cleanses...they are just a waste of money...unless of course your doctor has recommended it for some reason like for a cancer screening)

So....besides water, what are the SUPER FOODS??

1. LOW FAT YOGURT!  This is something I have never liked. At all. Unless it's been frozen yogurt.  But....I am now adding low fat yogurt to my daily diet and I am going to have to learn to like it.  I tried one today that my husband likes called Orange Cream.  It is similar to a creamsicle (remember those?). I will add low-fat granola to it and this will be one of my snack choices or part of my lunch at work.  Benefits include: excellent source of dairy requirement as it is high in calcium; can help to decrease your risk of breast cancer, and aids in digestion or irritable bowel syndrome.  Why am I adding this food? for the extra calcium.
2. FATTY FISH (SALMON, MACKEREL, OR SARDINES). Sardines are just....ew...my hubby loves them, I do NOT! I've never had mackerel but I do have salmon and often. Even my daughters love it. We tend to grill it but you can also bake it.  Fatty fish is essential for lowering cholesterol due to the omega 3's.  Because I live in a part of NY where it is diffcult in the winter months to get good salmon at a good price, I take 2 Omega 3 plus Flaxseed Oil supplements per day. Benefits?  Omega 3's found in the fish can help keep the following diseases away:  heart disease, arthritis, joint pain, lupus, stroke, high blood pressure, and depression. AND!  I can personally testify that since taking the Omega 3's, I have had less joint pain as a PMS symptom. (Working out with weights helps with this too)
3. BEANS!  All kinds of legumes are good for you.  Try adding black beans to homemade chili or soups or serve over whole grain rice on a tortilla with other fresh veggies.  Beans are naturally low in fat and an excellent source of fiber and protein (much better source than beef). Benefits? Beans have protective effects against heart disease and breast cancer. Beans can also play a role in helping to stabilize female hormones! What are some legumes? Peas, beans, peanuts, and lentils.  These foods also aid in cardiovascular health and can lower pms symptoms and other menopause symptoms. If you are still in your child-bearing years, beans are a natural source of folic acid.
4. TOMATOES,WATERMELON, RED GRAPEFRUIT, RED NAVAL ORANGES! These should be consumed 3-5 times per week.  These foods are high in lycopene!  (good for men, too!). The benefits include: helps to decrease breast cancer risk, and contains antioxidants to help ward off heart disease. Some of the latest research is showing that it can help with protection from UV rays from the sun. (but you should still use sunscreen!)
5. VITAMIN D FORTIFIED SKIM MILK OR ORANGE JUICE!  Women in their child-bearing years should be drinking milk.  This was difficult for me as I am NOT a milk drinker!  So...I had to force my self to drink milk during both pregnancies. My ob/gyn told me I had to drink at least 2% for my first pregnancy as I was very thin, and for my 2nd pregnancy I was allowed to switch to skim.  I have only had skim milk (usually in coffee or on cereal or when baking/cooking) for 13 years now.  The benefits to drinking milk are for the calcium and vitamin D. Because I am not a milk drinker, my doctor has now informed me that I MUST take 2 Calcium supplements of 600 mg a day with the Vitamin D added.  I have no problem going out in the sun so I can also get some Vitamin D that way as well. Vitamin D has the potential of preventing up to one half of all the breast, colon, and ovarian cancers in the United States! (info taken from WebMD)
6. BERRIES!  Any or all of the following berries are an excellent choice as a natural anti-cancer nutrient source:  raspberries, blueberries, blackberries, strawberries and cranberries.  These berries contain something called anthocyans which aid in cell repair. They can actually decrease the risk of breast and gastrointestinal cancers. They are also high in Vitamin C which is helpful for women of all ages, especially if you are still planning on having babies! The berries help protect against urinary tract infections and helps your vision!  They also are chock-full of antioxidants that help ward off heart disease and keeps your skin young. I use berries in a variety of recipes and I will be featuring some of those recipes under my faithfixes label or under this label, Nutrition Nuggets. Berries are an excellant choice for keeping colds away (as is grapefruit).  If eating berries with skim milk, don't be tempted to add sugar!  Berries are naturally sweet (other than cranberries).  Cranberries can be added to cereals, oatmeal, muffin mixes, and certain chicken dishes. I will be featuring berry recipes throughout the summer.

Other super foods that are good for people of all ages:


Oatmeal (top with one of the berry choices!)
Cantaloupe
Broccoli
Almonds
Carrots
Ground Flaxseed (check with your doctor first)
Brown Rice

Avocado

Start trying some, or all, of these super foods and let me know how you feel!!

Do you eat any of these items....what is your favorite way to prepare beans or fish?  Please share in the comment section and your answer might be featured in a future post!

Here is a pic of a new hot cereal I found at the local health food section in our grocery store!
Finally! Something besides Quaker Oatmeal that has a good taste! It is microwavable! This is particularly important to me as breakfast needs to be quick at my house with getting out the door on time. And it is "my" cereal which means it will last longer than a week! My oldest daughter calls it "women's cereal". It has flaxseed and soy, whole grains (oats, wheat bran, wheat germ, cracked whole wheat) It contains 450 mg of omega-3 oils per serving. It has no added salt although you can add your own (I choose not to add salt). I just started eating this and have only tried it with a sprinkling of brown sugar. I plan on buying fresh blueberries and raspberries as spring/summer draws near to add to the top. The price is not bad either. At the store where I purchased it, I paid $2.89 for a 16 oz box. I added a half a grapefruit, coffee with skim milk, and a piece of mulit-grain toast. Quick and nutritious! Try it!

Pasta Bowls

Inside my youngest's "go-home" folder today, there was an article that is put out monthly by our school district's food service director. In it were some great ideas for serving veggies, getting more exercise as a family, and ideas for pasta. I liked the pasta one best and decided to share it with you all!
Pasta is one of my family's favorite side dishes or even as a main dish. I serve it at least 2 times per week unless we are camping! Winter time makes a great time to serve up pasta in a variety of ways, especially when you want a hot, quick meal on your table. Try these ideas and you will be adding protein and fiber along with the great taste!

• Mexican Pasta: Add these ingredients to your favorite type of pasta. I plan on trying this with shells: diced tomatoes, chopped green peppper, cooked scrambled eggs, shredded low-fat Monteray Jack cheese, fat-free sour cream and salsa. Stir and enjoy!
• Cheeseburger Pasta: Try with linguine and top with: sauteed mushrooms and/or onions, cooked lean ground beef or turkey, shredded low-fat cheddar cheese, drizzle with catsup.
• Buffalo Chicken Pasta: Top wagon wheel pasta with shredded lettuce, shredded carrots, cooked chicken strips, low-fat buffalo sauce, light ranch dressing.
• Greek Pasta: I might try this with dittalini and top with: shredded lettuce, fresh spinach leaves, pitted black olives, chopped tomatoes and cucumbers, crumbled feta cheese and a sauce of 1 tsp vinegar mixed with 1 tsp. olive oil.
• Thai Pasta: Serve with angel hair pasta: snow peas, sliced scallions, chopped red peppers, cooked beef or pork chunks, peanut sauce and unsalted peanuts.

If you try any of them, let me know! I plan on trying the Buffalo Chicken Pasta this weekend!