I got a pamphlet in the mail recently titled, “51 Healthy Foods you can say Yes to” by Tufts University. Instinctively I usually toss these types of things in the bin but I this one caught my attention. Right off the bat I noticed several items on the list that I consume every day but there were some I was happily surprised to see listed. Of course these aren’t all the healthy choices out there (you could pretty much add every fruit and veg on the list), but merely a sampling of the variety of foods you can choose in a nutritious diet. Here are my favorites:

Asparagus

ASPARAGUS With just 25 calories per 8 med-sized spears, you get 25% of your daily vitamin A and 15% of y our vitamin C, plus essential folic acid.
BANANAS A good source of magnesium, which protects against bone loss & is associated with heart health. They’re also packed with potassium, which helps to lower blood pressure and reduces the risk of kidney stones & bone loss.
BEEF EYE OF ROUND The leanest cut of meat. A 3-oz serving has nearly half your daily protein and just 160 cals. Good to note; this is a tough cut of beef so the best way to cook it is in stews or by braising, both of which will tenderize the meat.
CAULIFLOWER A 1/2 cup of this white cruciferous vegetable (meaning from the mustard family like brussels sprouts & broccoli–both of which made the list as well) has 45% of your daily vitamin C. Good to note; compounds in cruciferous veg have been suggested as possible cancer protectors.
CEREAL Bran Flakes / Shredded Wheat Research shows that breakfast really is the most important meal of the day. Bran flakes contain a lot of fiber and magnesium but be sure to read the labels–watch out for added sugar and corn syrup. Shredded Wheat is also an excellent source of mag, which has been associated with reduced risk of diabetes. Most brands (save for the frosted kind) don’t have added sugar.
CHICKEN BREASTS Boneless & skinless has 1/2 your daily protein value in a 3-oz serving with only 3 grams of total fat. Of course if you fry these suckers you’re entering the danger zone.
TURKEY BREAST Like it’s chicken cousin, skinless turkey breast is nearly neck and neck nutrition-wise. Another plus–in addition to being used as a main dish or in soups, sliced turkey breast can substitute for processed meats in your sandwiches. Here’s a recipe that combines turkey breast, leafy greens and whole grains all in one!

Collard Greens

COLLARD GREENS One of the government’s biggest changes in the food pyramid is an increased emphasis on dark green vegetables such as kale, spinach, Swiss chard and collards. Packed with vitamin A, you’ll get 150% of your daily value of A plus 30% of vitamin C and 15 % of calcium in just 1/2 a cup of cooked collard greens. I can hear the South cheering now.
MILK (Non or Low Fat) In addition to delivering calcium, fortified milk is among the best ways to get vitamin D.
OATMEAL Take it from me, oatmeal lowers cholesterol. I was told by the Doc that I have the lowest cholesterol he had EVER seen–and I eat the plain old-fashioned kind every morning. Besides this benefit, oatmeal helps you get whole grains in your diet. Again, read your labels as a lot of the flavored kinds contain lots of extra sugar.
POPCORN A cup of plain air-popped popcorn has just 30 cals, which makes a filling whole-grain snack. I can’t say it enough, read your labels if purchasing microwaveable varieties and be aware of the serving size referenced.
PORK LOIN This is the leanest cut of pork. A 3-oz serving delivers 32% of daily protein with just 2.5 grams of saturated fat and 120 cals. As you’ve noticed, I often use this cut in my recipes.

Ancient Harvest Quinoa Pasta

QUINOA Another whole grain option which makes a great alternative to refined grains. I am particularly partial to the gluten free quinoa pastas, which covers #50: Whole Grain Pasta. You can find this brand in your local health food grocery. Click the pic for a recipe.
WATERMELON I always think of watermelon as a great source of hydration in the hot months summer months. I gobble it up without even thinking. Good thing it’s good for us! In addition to being a good source of lycopene, a cup of watermelon a also gives you about 20% of your daily vitamin C and 15% of vitamin A, with only 45 calories.

Eating healthy never looked so bountiful did it? I’ve included recipes so you can see how easy it is to eat a well balanced diet. Click here to see the full list and remember smart choices = a healthy and happy body.

Does Indian food hold a key ingredient to keeping our memory fit? I read an article recently which was titled, “10 Ways to Improve Your Memory”. Though I only caught the first 5 (I can’t remember the other ones), they were great to know because they’re already healthy choices.

1. Move It or Lose It. Target goal: 30 minutes of vigorous cardio activity 4-6 times a week.
2. Stop Stressing. If you don’t learn how to relax, stress hormones will shrink your brain’s memory center.
3. Ban the Sugar. Sugar and refined carbohydrates, like those found in processed foods, cause cognitive damage and memory impairment. In fact, diabetics are four times more likely than non-diabetics to suffer from dementia.
4. Sip Red Wine. Studies show that drinking red wine in moderation (no more than one glass daily for women) slows the buildup of plaque in the brain, which can reduce the risk of Alzheimer’s disease.
5. Curry Flavor. Studies found that turmeric-the yellow spice that gives curry its distinctive color-increases brain function when eaten at least once every six months.

There it is. I must figure out what to do with Turmeric. As much as I love Indian food I don’t have many recipes for it (I am an Irishman after all), so I went surfing to find a recipe that not only looked as good as it sounded but also had my new favorite spice, turmeric.

It didn’t take me long to find the winner with Gobi Mattar aka Cauliflower and Peas, a spin on Aloo Mattar. It was the picture that caught my eye right off the bat (nice work Maya!) so I headed to my kitchen to give it a go. This ought to be good coming from the Paddy.

Here’s my version which turned out great. I’m not really into spicy food but I’ve come to like a little kick. This recipe is not a spicy one but it is huge in flavour. Ironically the only thing I would add to this recipe would be a little heat believe it or not. Perhaps the little Indian Kitchen around the corner has had some influence on me! To see the original recipe visit myfeasts.blogspot.com. They’ll be calling me Paddy Sitar after this!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.