Today’s salad recipe is a grilled shrimp and corn salad. What is healthy about this salad? Everything! But I’ll focus on shrimp’s healthy attributes today. Shrimp is anything but small when it comes to nutrient density. Shrimp qualifies as an excellent source of selenium and unusually low-fat, low-calorie protein–a four-ounce serving of shrimp supplies 23.7 grams of protein (that’s 47.4% of the daily value for protein) for a mere 112 calories and less than a gram of fat. Shrimp are also a very good source of vitamin D and vitamin B12.
Today’s salad is a pan-seared salmon salad. No shocker here, we all have heard salmon was good for us. But do you know why?
Salmon is one of the most nutritious fish out there. Salmon is high in protein and low in calories and saturated fat. Salmon is packed full of omega-3 fatty acids, which gives your cardiovascular health a huge boost. Omega-3 fatty acids help prevent arrhythmia and the formation of dangerous blood clots in the arteries, lower your triglycerides levels, improve blood flow and reduce your risk of heart attack or stroke. Omega-3’s anti-clotting and anti-inflammatory effects also help the brain work better, improving mental health and cognitive function, and may help relieve or prevent depression, bipolar disorder, Alzheimer’s and other illnesses. Studies have shown that eating salmon or other cold-water fish twice a week will significantly raise your body’s omega-3 levels, and can have a noticeable effect on your cardiovascular and cognitive health.
Today’s healthy salad is a spinach and mandarin orange salad.
Oranges provide an excellent source of vitamin C and flavonoids. They also offer a good source of fiber, carotenes, pectin, potassium, and B vitamins (including vitamins B1, B2, B6, folic acid, and pantothenic acid). And although this recipe calls for mandarin oranges – tangerines, tangelos, citrons, and mandarin oranges all provide similar health benefits as oranges.
This grilled tomato melt is a warm, ooey-gooey quick-fix meal. The tomatoes in this sandwich offer more than just flavor – tomatoes have important health benefits.
Tomatoes contain all four major carotenoids: alpha- and beta-carotene, lutein, and lycopene. These carotenoids may have individual benefits, but also have synergy as a group. In particular, tomatoes contain awesome amounts of lycopene,thought to have the highest antioxidant activity of all the carotenoids.
This black bean and mozzarella bowl puts a new spin on a weekday work lunch. What else? Black beans are good for you!
Black beans are a wonderful source of dietary fiber which has been shown to naturally help lower cholesterol. In addition, the high fiber content in black beans helps keep blood sugar levels from rising too rapidly after a meal, making them a wise choice for people with diabetes, insulin resistance or hypoglycemia. When black beans are prepared with whole grains such as barley or wild rice, the they provide a virtually fat-free, high quality source of protein. But that’s not all. Recent research also shows that these beans are rich in antioxidants as well. Antioxidants destroy free radicals, and when eaten regularly, have been shown to offer protection against heart disease, cancer and aging.
Don’t be afraid of red meat! Beef is easy to love because it tastes so great, but it’s also a naturally nutrient-rich source of some essential nutrients. Beef’s protein in helps strengthen and sustain the body as well. Evidence shows that protein plays an important role in maintaining healthy weight, building muscle and fueling physical activity. It is important to choose a lean cut of beef as opposed to a fatty one when considering nutrition. There are 29 cuts of beef that meet government guidelines for lean. Each one contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 3.5 oz. serving.
This chicken sandwich would make a wonderful lunch any day of the week. And whats more? Avocados have some impressive health benefits. They protect the body’s “good” cholesterol, helping reduce the risk of cardiovascular disease. Avocados include necessary minerals like potassium, calcium, vitamin C and K, folic acid, copper, sodium and dietary fibers. Oleic acid in avocado can be used to lower cholesterol level in the blood. The Potassium in avocado regulates pressure of blood.
With just 80 delicious calories per cup and virtually no fat, blueberries offer many important nutrition and health benefits. Blueberries are an excellent source of vitamin C. In fact, a serving contains about 14 mg or almost 25% of daily requirement for Vitamin C. Vitamin C also promotes a healthy immune system. Blueberries are a good source of dietary fiber. Blueberries are an excellent source of manganese, which plays an important role in the development of bones and in the metabolism of protein, carbohydrate and fat. Blueberries contain substances that have antioxidant properties. Antioxidants help neutralize free radicals which are unstable molecules linked to the development of a number of diseases including cancer, cardiovascular disease and other age-related conditions such as Alzheimer’s.
Check out this tasty recipe for blueberry tartlets: http://www.self.com/fooddiet/recipes/2006/03/blueberry-tartlets?mbid=enws_row0425