Have you ever thought that food may play a role in your mood? Well, it just may. Usually our mood helps determine what we choose for food, but perhaps we should let our food help improve our mood! Foods rich in omega 3 fatty acid, folic acid, tryptophan, and selenium may help with memory, as well as mood improvement according to abc’s KABC-TV. Check out this link to read more!
Try this Super Easy Salmon Salad recipe for a healthy helping of omega 3’s! Great served with lettuce, whole grain crackers, or whole-grain pita bread!
Super Easy Salmon Salad
Ingredients
- 2 (15oz) cans salmon, drained
- 1 tablespoon plain, non-fat yogurt
- 2 tablespoons reduced-fat mayonnaise
- 2 tablespoons lemon juice
- 4 tablespoons fresh chopped dill
- 1/4 teaspoon black pepper
Directions
Step 1
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Add salmon to a large bowl, and fork to gently seperate. Add all other ingredients and mix well. |
You want to make sure you have plenty of turkey for Thanksgiving, but somehow you always end up with more than enough! Instead of having turkey sandwiches for the next serveral days, try this leftover turkey soup. It also has celery, onions, and sweet potato. So if you stocked up a bit too much on other ingredients for Thanksgiving this year- here’s a great recipe to help you put them to use!
Leftover Turkey, Sweet Potato and Cannellini Bean Soup
Ingredients
- 1 onion, diced
- 1 cup celery, diced
- 2 teaspoons olive oil
- 1 teaspoon dried rosemary, or to taste
- 1 sweet potato, washed and diced into 1/2 inch pieces
- 5-6 cups reduced sodium chicken stock, or leftover turkey stock
- 2 bay leaves
- 2 cups leftover turkey, diced
- 1 (15oz) can cannellini beans, rinsed
- black pepper, to taste
Directions
While vegetables are sauteing, wash, peel and chop sweet potato. Add chopped sweet potato to celery and onions and saute another 5 minutes.
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Step 1
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Heat olive oil in a large dutch oven over medium heat. Add onion, celery, and rosemary. Saute about 5 minutes. |
Step 2
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Add stock and bay leaves and simmer. Cook about 10 minutes, while preparing turkey and rinsing beans. |
Step 3
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Add diced turkey, beans, and black pepper to taste. Simmer on low heat for 30 minutes. |
Try this medley of root vegetables, roasted to perfection with a tad of maple syrup! Try Brussel’s sprouts, carrots, sweet potatoes, turnips, parsnips, butternut squash, beets, or whatever you have on hand! Quick, easy, delicious, and nutritious!
Maple Roasted Root Vegetables
A medley of root vegetables, sweetened with a tad of maple syrup!
Ingredients
- 1 Large Sweet potato
- 2 cups Brussel's sprouts
- 2 Large Carrots
- 1 Large Parsnip
- 3-4 teaspoons Olive Oil
- 1/2 teaspoon Salt
- 1/2 teaspoon Black Pepper
- 2 tablespoons Maple Syrup
Directions
Step 1
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Preheat oven to 450F. Halve Brussel's sprouts, and cube all other vegetables into ~1/2 inch slices. |
Step 2
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Spray a 13x9inch baking dish with cooking spray. Add all chopped vegetables, salt, pepper, and olive oil. Toss to coat. |
Step 3
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Bake for about 10 minutes. Drizzle with syrup and bake for an additional 20 minutes, stirring once during. Enjoy! |
Chile, Tomato, and Rice Soup
This is a simple soup to make for the family. A twist on the classic tomato and rice soup- with an extra kick!
Nutritional Information per serving:
Calories 100; Fat 4g (sat 0.5g); Carbohydrate 14g; Sodium 450mg; Protein 3g; Cholesterol 0mg; Fiber 2g
Food Groups per serving:
1 vegetable, 1 fat, 1 carb choice
Ingredients
- 1 (35 oz) can peeled tomatoes in juice, drained and chopped
- 1 Large onion, chopped
- 1 green bell pepper, seeded and chopped
- 1 fresh hot chile pepper (such as jalapeno), seeded and minced, or to taste
- 2 cloves garlic, minced
- 2 tablespoons extra virgin olive oil
- 2 quarts Pacific Brand fat-free & cholesterol-free chicken broth or vegetable broth
- 1 tablespoon dried marjoram
- 1/3 cup long-grain brown rice
- 1/4 cup chopped fresh cilantro
Directions
Step 1
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In a blender or food processor fitted with the metal blade, process the tomatoes, onion, bell pepper, chile pepper, and garlic until smooth. In a large soup pot, heat the oil over medium heat. Add the tomato mixture and cook, stirring often, until thickened, about 5 minutes. Stir in the stock and marjoram and bring to a simmer over high heat. Reduce the heat to low and simmer for about 1 hour. |
Step 2
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Add the rice, cover, and continue simmering until the rice is tender, 15 to 20 minutes. Stir in the cilantro and serve the soup hot. |