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Super Foods Just For You
by Patty Liston
One of our favorite sites is The Daily Green. Here we have found great ways to maintain our health, along with recipes, and other pertinent “green” information. Below are a list of “super foods” each with a recipe that will help us all optimize our health.
Spinach
 We all know that Popeye’s muscles didn’t come from channel surfing, but from the numerous cans of spinach he consumed. Even if there is no pesky Bluto in your life, spinach should be part of your diet. It's low in calories and high in nutrients.
Research has shown that spinach aids in the prevention of age-related macular degeneration, cataracts, some cancers and cardiovascular disease. While you can always have a spinach salad or a side of the greens hot, try this recipe for something a little different.
Courtesy of Vegetarian Meals, published by Hearst Books/Sterling Publishing 2007.
Spinach and Cheese Quiche
 6 large eggs
2 cups low-fat milk (1%)
1/4 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
pinch ground nutmeg
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1 cup shredded Monterey Jack cheese (4 ounces)
8 slices firm bread, cut into 3/4-inch pieces
1. Preheat oven to 375 degree F. In large bowl, with wire whisk, beat eggs, milk, thyme, salt, pepper, and nutmeg until blended. With rubber spatula, stir in spinach, Monterey Jack, and bread.
2. Pour mixture into lightly greased 13" by 9" ceramic or glass baking dish. Bake bread pudding until browned and puffed, and knife inserted in center comes out clean, 20 to 25 minutes.
3. Remove from oven; let stand 5 minutes before serving.
 Download this recipe.
 Walnuts
Nuts are an excellent source of protein, fiber and vitamin E. Walnuts are the only nuts that contain a significant amount of omega-3s, and are known for their high antioxidant activity. Eat them by the handful, toss them on salads or try this delicious recipe:
Sweet Potato Casserole with Nuts
 4 pounds (5 large potatoes) sweet potatoes, peeled and cut crosswise into 3/4-inch thick slices
1/3 cup packed dark brown sugar
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 tablespoons butter, cut into small pieces
1/2 cup walnuts, coarsely chopped
1. Preheat oven to 400 degrees F. Arrange half the potato slices in 13-inch by 9-inch ceramic or glass baking dish. Sprinkle with half the sugar, half the salt, and all the pepper. Dot with half the margarine or butter.
2. Arrange remaining potatoes in baking dish. Sprinkle with remaining sugar and salt, and dot with remaining margarine or butter.
3. Cover with foil and bake 30 minutes. Remove foil; sprinkle with walnuts and bake, uncovered, 30 to 40 minutes longer until potatoes are tender, basting with syrup in baking dish 3 times during cooking.
Originally published in Good Housekeeping
Download this recipe.
Honey
 Honey isn't just for tea. You've probably relied on honey in the past to soothe an aching throat, but did you know it has been used to treat wounds and gastrointestinal problems?
Honey acts as an antioxidant, a substance that can prevent the effects of free radicals, which we're exposed to from environmental toxins such as tobacco smoke or radiation and which can contribute to disease.
Honey also contains oligosaccharides, which increase the number of good bacteria in the colon. The color of honey is relevant: the darker the honey the more antioxidants it contains.
Honey Cake
1/2 cup vegetable oil
1/2 cup sugar
1/2 cup honey
2 eggs
1 small unpeeled orange, quartered, seeded
1 small unpeeled apple, cored, chopped
3/4 cup strong brewed coffee
2 1/4 cups flour
1 1/2 teaspoons baking soda
1/2 teaspoon baking powder
1/2 teaspoon allspice
1/2 teaspoon cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon salt
1/2 cup golden raisins
1. Heat oven to 350 degrees F. Line two loaf pans with parchment paper.
2. In a medium-sized bowl, mix oil, sugar, honey and eggs until combined.
3. In food processor, combine orange and apple, pulsing until finely chopped. Pulse in coffee until mostly pureed.
4. Sift flour, baking soda, baking powder, spices and salt.
5. Add a third of fruit and coffee mixture to oil, honey and egg mixture. Stir in a third of the flour to mixture. Repeat until all ingredients are combined. Stir in raisins.
6. Pour batter into pans. Bake until tester comes out clean, 30-35 minutes. Cool in pans on rack.
Download this recipe.
Dark Chocolate!
 We actually know some people who don’t like this stuff, Patty’s son being one of them. But for the rest of us there is good news: Dark chocolate is a potent antioxidant and can help reduce blood pressure. The potentially bad news: You should still keep your daily chocolate intake low, due to the fat and calories. Remember that darker is better because processing strips chocolate of some of its health benefits.
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