- Spinach – wonderful anti-cancer properties
- Eggs – low cost, high quality protein
- peanut butter – antioxidants key to heart health
- yogurt – excellent source of calcium and probiotics
- oatmeal – filling and satisfying source of fiber
- whole grain pasta – whole grain helps reduce a number of health risk factors
- tofu – high protein, low fat energy source
- salmon – essential Omega-3 fatty acids
- blueberries – bursting with nutrients, low in calories
Here are a number of recipes that highlight these great foods.
(Source – Tofu-recipe.com)
- 5 green onions, minced
- 6 or 8 cloves garlic, minced
- 1 package firm low-fat tofu, well-drained, sliced and marinated in soy sauce
- 1 cup fresh basil, chopped
- 1 teaspoon crushed chili pepper sauce
- 1 teaspoon soy sauce
- cooked brown rice
Cook onions and garlic in water or stock or vinegar until tender. Add marinated tofu and cook another 5-10 minutes. Stir in basil, chili pepper sauce and soy sauce and heat through. Serve over brown rice.
Simple Grilled Salmon
- 1 1/2 pounds salmon fillets
- lemon pepper to taste
- garlic powder to taste
- salt to taste
- 1/3 cup soy sauce
- 1/3 cup brown sugar
- 1/3 cup water
- 1/4 cup vegetable oil
- Season salmon fillets with lemon pepper, garlic powder, and salt.
- In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours.
- Preheat grill for medium heat.
- Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.
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