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Great Recipes Using "Super Foods"!
by Patty Liston
 There are foods, and then there are “super foods”. You know, the ones that your mother told you to eat in order to become big and strong. Well, as research has shown, mom was right; again! Walnuts, salmon, oats, fruits, green-leafy vegetables are all a part of a healthy diet.
Spinach
 Spinach was a good choice for Popeye. It is low in calories, which is why he could fit into those sailor pants, and high in nutrients. Remember Bluto? You never saw him with a spinach can—and it showed! Spinach also aids in the prevention of macular degeneration which sometimes comes with age, and some cancers and cardiovascular disease. Instead of the usual spinach salad, try this!
Spinach and Cheese Bread Pudding
Courtesy of Vegetarian Meals,
Published by Hearst Books/Sterling Publishing 2007.
Serves 6
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.
Honey
 I use honey for my tea, mix it with lemon for a sore throat, and substitute it for other sweeteners. However I didn’t know that this bee-golden syrup can also be used to treat wounds and gastrointestinal problems. It 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. Also, 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, 35-40 minutes. Cool in pans on rack.
Download this recipe.
Oats
 If your cholesterol is high, oats should be high on your shopping list as part of your eating regimen. “Ten years ago, the FDA approved a label publicizing the association between a diet high in oat fiber and the reduction of cholesterol. Further research has proven this claim to be true: The fiber in oats lowers total cholesterol and LDL cholesterol, or the bad type of cholesterol. With every 1 percent reduction in LDL cholesterol, heart-disease risk is lowered 1 to 3 percent. Oats also contain plant chemicals that have antioxidant properties.”
Oat Granola Bars
Makes 16 bars
1 egg
1 egg white
1 cup light brown sugar
1 tablespoon canola oil
1 teaspoon cinnamon
1/4 teaspoon salt
1 teaspoon vanilla extract
1 1/2 cup toasted oats
2/3 cup dried cranberries, chopped
1/4 cup pecans, chopped
1 tablespoon all-purpose flour
1. Preheat oven to 350 degrees F. Spread oats on a baking sheet and bake, stirring occasionally, for 15 to 18 minutes, until lightly browned and fragrant.
2. Reduce oven temperature to 325 degrees F. Line an 8-by-11-inch pan with foil. Lightly oil or coat with nonstick spray.
3. In a large bowl, whisk egg, egg white, brown sugar, oil, cinnamon, salt and vanilla extract. Stir in toasted oats, dried cranberries, pecans and flour.
4. Spread in prepared pan and bake for 30 to 35 minutes, or until golden brown. Cool; cut into bars with a lightly oiled knife.
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