Berries, spinach, nuts, oranges, red bell pepper are considered “super-foods” because they contain exceptional amounts of nutrients that promote specific health benefits. What if you could consume all these great foods in one simple dish? Try the recipe below – it is one of my favorites and perfect for Thanksgiving Day or any occasion. It is beautiful, delicious, easy to make, and wows your guests.
Specific health benefits? Enjoy these huge health-boosters along with the great flavors! Berries provide anti-oxidants that block cholesterol -hardening plaque (atherosclerosis) in arteries and provide anti-inflammatory agents that prevent plaque from breaking off, forming blood clots. Further, berries contain components that block platelet stickiness (clots). Besides these heart and artery benefits, berries provide lots of fiber, Vitamins A and C, and potassium, among other healthy nutrients. Cranberries help prevent urinary tract and bladder infections, as well. All berries are all-star fruits.
Spinach, like all green leafy vegetables, provide a wealth of health- Vitamins A, C, K, almost all B’s, magnesium, potassium, zinc, calcium, manganese, copper, iron, fiber – all of which conduct primary metabolic functions in the body crucial for heart, bone, muscle and overall health. Greens help prevent cancer, heart disease, hypertension, cataracts, vision loss and cognition loss with age, and they block inflammation and unhealthy free-radical created during metabolic processes.
Nuts lower LDL cholesterol, when consumed as part of a low saturated fat diet; and reduce diabetes risk, due in part to their high-magnesium content and fiber. Nuts contain a great mix of quality nutrients.
Oranges and red bell pepper, both loaded with vitamins A and C, are key anti-oxidants and anti-inflammatory agents for the body, fighting heart disease, cancer, and infection, and boosting immunity. So, enjoy this holiday favorite – and appreciate it being a recipe for health!
Spinach Cranberry Salad
8 cups fresh spinach leaves, washed and torn
One red bell pepper, diced
One fresh orange, segmented and sliced
1/3 cup green onion, minced
¼ cup walnuts or almonds or pistachios or your favorite nut
¼ cup whole-berry cranberry sauce (homemade or canned)
2 tablespoons balsamic vinegar
1 tablespoons honey
2 tablespoons olive or canola oil
1 teaspoon dried thyme
¼ teaspoon salt
½ teaspoon ground pepper
1. Combine first 4 ingreidnets in salad bowl.
2. Combine and whisk dressing ingredients. Add to salad and toss.
Nutrient analysis per serving: 125 Calories, 9 gm fat, 150 mg sodium, 4 gm fiber. Standouts: meets 51% of your day’s needs for Vitamins A & C; 40% of folic acid needs; 15-20% of iron, Vitamin E, magnesium needs; 15% of Potassium needs .
Source: The Cooper Clinic Solution to the Diet Revolution by Georgia Kostas, available at Amazon or http://www.georgiakostas.com
Heathy eating can transform your health, energy and weight. For more resources and nutrition and healthy eating tips, visit www.georgiakostas.com/Products.aspx . Follow me on Twitter / @georgiakostas, Facebook / Georgia Kostas Nutrition, and LinkedIn / Georgia Kostas.