10 Best Foods to Eat

1.   Sweet Potatoes. A nutritional All-Star-- one of the best vegetables you can eat. They are loaded with carotenoids and are a decent source of vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness. I love them as oven fries!
2.   Mangoes. About a cup of mango supplies 100% of a day's vitamin C, one-third of a day's vitamin A, a decent dose of blood-pressure-lowering potassium, and 3 grams of fiber. 
3. Unsweetened Greek Yogurt. Non-fat plain yogurt has a pleasant tartness that's a perfect complement for the natural sweetness of berries or bananas or your favorite breakfast cereal. It has twice the protein of ordinary yogurt-about 18 grams in 6 ounces.
4. Broccoli. It has lots of vitamin C, carotenoids, vitamin K, and folic acid. Steam it just enough so that it's still fir and add a sprinkle of red pepper flakes and a spritz of lemon juice. I like it with lemon pepper or lime juice. Yum
5.  Wild Salmon. The omega-3 fats in fatty fish like salmon may help reduce the risk of heart attacks and strokes. 
6.  Crispbreads. Whole-grain rye crackers, like Wasa, RyKrisp, Kavli, and Ryvita-usually called crispbreads are loaded with fiber and often fat-free. Drizzle with a little honey and sprinkle with cinnamon to satisfy your sweet tooth.
7.   Garbanzo Beans. All beans are good beans. They're rich in protein, fiber, iron, magnesium, potassium, and zinc, but garbanzos stand out because they're so versatile. Just drain, rinse and toss a handful on your green salad; include them in vegetable stews, curries, and soups; mix them with brown rice, whole wheat couscous, bulgur or other whole grains,
8. Watermelon. Watermelon is a heavyweight in the nutrient department. A standard serving (about 2 cups) has one-third of a day's vitamins A and C, a nice shot of potassium and a healthy dose of lycopene for only 85 fat-free calories. 
9. Butternut Squash. Steam a sliced squash or buy peeled, diced butternut squash at the store that's oven-ready, great for stir-fry, or a soup. It's an easy way to get lots of vitamins A and C and fiber.
10. Leafy Greens. Don't miss out on powerhouse greens like kale, collards, spinach, turnip greens, mustard greens and Swiss chard. The leafy greens are packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber. Serve with a splash of lemon juice, or red wine vinegar. 

Thanks Nutrition Action for this great information.

Potato Chicken and Fresh Pea Salad

Potato Chicken and Fresh Pea Salad

Serve warm or at room temperature, or chilled for maximum versatility.  Leftovers make and easy and satisfying lunch.

1 pound fingerling potatoes, cut into 1-inch pieces
2 cups fresh sugar snap peas
2 cups chopped skinless, boneless rotisserie chicken breast
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped red onion
2 T extra-virgin olive oil
2 T white wine vinegar
1 T fresh lemon juice
1 T Dijon mustard
1 tsp minced fresh tarragon
1 tsp salt
1/2 tsp freshly ground black pepper
1 garlic clove, minced

Place potatoes in a large sauce pan; cover with cold water.  Bring to a boil. Reduce heat and simmer 10 minutes or until almost tender. Add peas; cook 2 minutes or until peas are crisp-tender. Drain; place vegetables in a large bowl. Add chicken, bell pepper, and onion.

Combine oil and remaining ingredients, stirring with a whisk. Drizzle over salad' toss gently to combine. 

Yield: 4 servings (serving size: about 1 1/2 cups)

10 Tips to Make It Fresh

Here are 10 great tips from  Cooking Light to help you make your meals delicious and fresh.

1. A sprinkling of chopped herbs or a squeeze of citrus enlivens just about any dish.
2. Many farmers' markets open in the spring, so take advantage of their local offerings.
3. Ask your fishmonger what seafood is in season, arrived recently and hasn't been frozen.
4. Create your own low-sodium convenience products; cook and freeze dried beans or roast bell peppers when you have extra time.
5. Minimally processed chicken, beef and pork have pure taste and minimal salt.
6. Combine fresh vegetables with starches for intriguing side dishes--cubed zucchini stirred into rice, for example.
7. Start a container garden of herbs or tomatoes on your patio or windowsill.
8. Most spring produce fares best when it is cooked only a few minutes, leaving its crisp snap intact.
9. Shop once or twice a week for fresh meats or fish to keep quality high.
10. Eating a variety of colorful produce leads to a healthful diet, so fill your plate with more fruits and veggies.

Fast and Fresh: Cilantro-Lime Chicken with Avocado Salsa

Sometimes you just don't have a lot of time to get dinner on the table.  That makes things difficult when you are trying to feed you and your family healthier meals and you don't want to just run out and grab some take-out.  These fast and fresh recipes from Cooking Light are delicious and healthy and you can have them on the table in 30 minutes or less.  Give them a try, you will love how easy and delicious they are!

Cilantro-Lime Chicken with Avocado Salsa

A three minute dip into a pungent marinade is all that you need to put big flavor into chicken breasts.  Serve with rice.

Chicken:
2 T minced fresh cilantro
2 1/2 T fresh lime juice
1 1/2 T olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/4 tsp salt
Cooking Spray

Salsa:
1 cup chopped plum tomato
2 T finely chopped onion
2 tsp fresh lime juice
1/4 tsp salt
1/8 tsp freshly ground black pepper
1 avocado, peeled and finely chopped

To prepare chicken, combine the first 4 ingredients in a large bowl; toss and let stand for 3 minutes.  Remove chicken from marinade; discard marinade.  Sprinkle chicken evenly with 1/4 tsp salt.  Heat a grill pan over medium-high heat.  Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.

To prepare salsa, combine tomato and next 4 ingredients (through pepper) in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken.

Yield: 4 servings (serving size: 1 chicken breast and about 1/4 cup salsa)

Farmers Market Fave from The Titanium Chef

I absolutely love farmers markets.  I don't have a yard to have a garden and my attempt at a potted garden failed miserably!  So I love going to farmers markets because I can still get that great straight from the garden produce that you can't get from the grocery store.  Here is a great recipe to use with those farmers market finds.

Fresh Tomato Flatbread Pizza
Prep Time: 15 minutes
Start to Finish: 30 minutes
Makes: 2 servings

2 oval whole wheat flatbread wraps or whole wheat tortillas
2 tsp olive oil
1 medium onion, sliced thinly
2 cloves garlic, finely chopped
1 cup sliced fresh mushrooms
1 T balsalmic vinegar
2 Roma tomatoes, thinly sliced
2 oz goat cheese
1/4 cup shredded fresh basil leaves

Heat oven to 350.  Place wraps on greased cookie sheet, bake for 7 minutes.  Meanwhile in a non-stick skillet, heat oil over medium heat.  Add onion and garlic, cook 2-3 minutes stirring frequently until tender.  Stir in mushrooms and vinegar.  Cook 2-4 minutes stirring frequently until tender and liquid is absorbed.  Top each wrap with mushroom mixture and tomatoes.  Drop small pieces of goat cheese over pizza.  Bake 10-15 minutes until cheese is melted.  Sprinkle with basil and enjoy.

1 serving has 330 calories; 13g fat; 15mg cholesterol; 480mg sodium; 37g carbohydrates