Drink ( smoothies ) to good health
Nutritious foods support a strong immune system , which can help individuals avoid a number of illnesses . The colors of fruits and vegetables often indicate which nutrients are within them . For example , the bright orange color of fruits like peaches and apricots advertises that they are sources beta-carotene , an important antioxidant .
Smoothies and frozen drinks can complement healthy eating plans , as they involve whipping up a few ingredients for something refreshing and filling . Smoothies are a favorite of adults and kids alike . This recipe for an ¨Apricot Peach Smoothie¨ from ¨Super Smoothies¨ ( Crestline ) by Ellen Brown is supercharged with beta-carotene , vitamin A , vitamin B6 , vitamin C and vitamin E . It ’ s a perfect smoothie for transitioning from summer to fall .
Apricot Peach Smoothie Makes 4 1-cup servings
1 cup chilled apricot nectar 1 / 2 cup silken tofu 1 / 2 cup unsulfured dried apricots 11 / 2 cups peach slices , frozen 1 / 2 cup vanilla frozen yogurt 4 peach wedges for garnish , optional
Instructions
Combine apricot nectar , tofu and dried apricots in a blender or smoothie maker . Blend on high speed for 45 seconds , or until mixture is pureed and smooth . Add peach slices and frozen yogurt , and blend on high speed again until mixture is smooth . Serve immediately , garnished with peach wedges , if desired .
Transform salads for fall dining
Who says salads are just for summertime ? Now that hot and humid days have given way to the crisp evenings of fall , it ’ s time to tweak lunch and dinner menus accordingly . Even though soups and stews are the norm this time of year , salads can have their menu moments as well . What better way to usher in fall than with a seasonal staple like apples ?
Instructions
Juicy and tart apples add crunch to this spinach-based salad . The addition of nuts and cheese also enhance the sweet-salty appeal of ¨Double-Apple Spinach Salad , ¨ while also offering up plenty of fiber , vitamins , minerals and antioxidants . Try this easy recipe , courtesy of ¨The Mediterranean Diet Cookbook¨ ( Rockridge Press ) from the editors of Rockridge University Press .
Double-Apple Spinach Salad Serves 4
8 cups baby spinach 1 medium Granny Smith apple , diced 1 medium red apple , diced 1 / 2 cup toasted walnuts
2 ounces low-fat , sharp white cheddar cheese , cubed
3 tablespoons olive oil
1 tablespoon red wine vinegar or apple cider vinegar
Toss the spinach , apples , walnuts , and cubed cheese together . Lightly drizzle olive oil and vinegar over the top and serve .
Stir up dinner quickly
The lazy days of summer have started to fade away , and individuals and families will once again be beholden to more rigid schedules packed with activities . When time is of the essence , finding opportunity to cook delicious meals at home can seem challenging . But there are plenty of recipes that whip up in no time and won ’ t disappoint hungry families .
This recipe for ¨Speedy Beef Stir-Fry with Chunky Vegetables¨ from ¨300 Stir-Fry Recipes¨ ( Robert Rose ) by Nancie McDermott is one such meal . It evokes the tastes of a favorite Asian restaurant without the need to order takeout .
Instructions
Speedy Beef Stir-Fry with Chunky Vegetables Serves 4
1 tablespoon dry sherry or Shaoxing rice wine
1 tablespoon water 1 / 2 teaspoon soy sauce , optional 2 teaspoons cornstarch
8 ounces lean boneless beef , thinly sliced
3 tablespoons chicken stock 2 teaspoons soy sauce
recipes and photos by Metro Creative Connection
1 / 2 teaspoon granulated sugar 1 / 2 teaspoon salt or to taste 2 tablespoons vegetable oil 2 teaspoons chopped garlic
2 teaspoons finely chopped fresh gingerroot
11 / 2 cups baby corn 1 / 2 cup sliced water chestnuts 1 / 2 cup frozen tiny peas
1 . In a bowl , combine sherry , water , dark soy sauce , if using , and cornstarch and stir well into a smooth paste . Add beef and stir to coat well . Set aside for 10 minutes .
2 . In a small bowl , combine chicken stock , soy sauce , sugar and salt and stir well .
3 . Heat a wok or a large deep skillet over high heat . Add oil and swirl to coat pan . Add garlic and ginger and toss well until fragrant , about 15 seconds . Add beef mixture and spread into a single layer . Cook , undisturbed , until edges change color , about 1 minute . Toss well .
4 . Add chicken stock mixture , baby corn and water chestnuts . Cook , tossing occasionally , until beef is cooked through ., about 2 minutes more . Add peas and cook , tossing once for 1 minute more . Transfer to a serving plate . Serve hot or warm .
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