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Baja Style Grilled Fish Tacos

Note: Halibut, Swordfish or Red Snapper can be substituted in for the Mahi-Mahi.

INGREDIENTS

  • ½ head shredded Napa cabbage           
  • 1-2 shredded carrots               
  • ¼ cup chopped cilantro           
  • 1 sliced thin scallions           
  • pinch salt                

DIRECTIONS (Part 1): Toss cabbage, carrots, half of the cilantro, scallion and salt in a bowl,  set aside for serving.   

  • 1-3 tsp minced Chipotle Chile           
  • ¼ cup  Rice Vinegar           
  • 1 Lime, zested and juiced       
  • 1-2 TB    Honey                       
  • 1-2 cloves minced Garlic                

DIRECTIONS (Part 2): In a separate bowl, combine remaining cilantro, chipotle, lime zest, juice, honey and garlic. Season with salt and pepper to taste and set aside.

  • 2 tsp Chili Powder           
  • ½ tsp Coriander       
  • ¼ tsp Cumin               
  • 4 (6 oz) fillets Mahi-Mahi           
  • 12 (6 inch) Corn Tortillas          

DIRECTIONS (Part 3):

Turn the grill to medium heat.  Combine chili powder, coriander, and cumin, sprinkle over the fish reserving at room temperature until the grill is ready.  Spray the grill with pan spray before placing the seasoned fish on the grill.  Spray the fish before placing on the grill.  

Combine the cabbage mixture with the reserved chipotle mixture.   Season to taste.

Grill the fish until it turns opaque and flakes apart when gently prodded with a paring knife, about 5- 8 minutes.  Transfer fish to a platter and allow to rest for 5 minutes before placing inside a warmed tortilla. ** Place tortillas on the grill in a single layer and heat until warmed.

Layer each tortilla with some of the cabbage mixture. Top with a piece of fish and enjoy.

PRINTABLE RECIPE CARDS



CHEWY “NO BAKE” APPLE CINNAMON BARS

DESCRIPTION

Granola bars can be as simple as mix and press! These are light, tasty and can be store in the refrigerator when done. Did I mention nutritionally dense? No matter, they are a great start to the day or quick snack!

INGREDIENTS

  • 1 ¼ cups old fashioned oats 
  • 1 cup chopped nuts (of choice)
  • 4 tablespoons vegetable oil (or coconut oil)
  • ½ cup raw honey
  • ½ cup brown sugar – packed
  • 2 ½ cups puffed rice cereal 
  • ½ cup dried apples – diced
  • 1 teaspoon ground cinnamon
  • ½ teaspoon salt

INSTRUCTIONS:

  1. Preheat oven to 350 degrees
  2. Spray 9x9 baking dish with non-stick spray and line with parchment paper
  3. Toast oats and nuts for 5-8 minutes until fragrant and set aside
  4. In small sauce pan, bring honey, oil, and sugar to simmer over medium heat; remove and set aside
  5. In large bowl, combine cereal, apples, cinnamon, and salt
  6. Stir in oat mixture and pour in honey mixture; mix with a spatula
  7. Press into dish
  8. Place in refrigerator to chill for 1 hour; remove and cut into desired shape (squares or bars)
  9. Serve at room temperature and enjoy!

*Will last for 1-2 weeks stored in the refrigerator

YUMMY BANANA OAT BARS

DESCRIPTION

Think "Hearty Oatmeal on the Go"… if you add dark chocolate, no one will believe you that they could actually be good for you!  Little hands love to make these too!

INGREDIENTS:

  • 2 cups old fashioned oats (* grind all/some of the oats for a different texture)
  • ½ cup shredded coconut
  • ½ cup raisins or chopped dates – hydrated in hot water, drained and pureed
  • 2 large, ripe bananas – mashed
  • (Optional) ¼ cup unsweetened applesauce

* Add-ins: dark chocolate chunks, nuts, seeds, cinnamon, ginger, nutmeg, cardamom, apples

INSTRUCTIONS:

  1. Pre-heat oven to 350 degrees
  2. Mix all ingredients in a large bowl
  3. Press into a loaf pan or 9x9 pan and bake 10-12 minutes or until set
  4.  Cool on a wire rack
  5. When cool, slice into desired shape (squares or bars)

DOGGY BISCUITS

DESCRIPTION

Our pets are the four legged family members that we love best.  Nothing says ‘I love you’ like homemade, so why not make some treats for them too? These are just as easy as they read, nothing funny, just mix and bake!

INGREDIENTS

  • 2 ½ cups whole wheat flour (substitute regular flour/oats for sensitivities) 
  • ½ tsp salt
  • 1 egg
  • ½ cup beef or chicken stock
  • Optional add-ins: bacon bits, oats, liver powder, wheat germ, shredded cheese

INSTRUCTIONS

  1. Preheat oven to 350 degrees
  2. Combine ingredients
  3. Knead dough until it forms a ball (approximately 3 minutes)
  4. Roll dough until ½ inch thick
  5. Cut into slices or bone shapes (purchase a bone-shaped cookie cutter)
  6. Place dough pieces on lightly greased cookie sheet
  7. Cook 30 minutes or until dry

*Will keep, layered between sheets of wax paper or parchment, in an air-tight container at room temperature, for 1 month

MINI-MUFFIN MORNING FRITTATAS

DESCRIPTION

Frittatas, aka the crustless quiche!  These are quick to make and the ultimate grab n’ go starter kick-off for your hectic work day.  Hide them if need be, everyone will love them and you for making them!

INGREDIENTS

  • 1 cup Applegate Virgina baked ham, chopped 
  • 1 cup Cheddar or Mozzarella cheese, shredded
  • 2 cups Broccoli florets  (or veggie of choice)
  • 12 eggs

INSTRUCTIONS

  1. Pre-heat oven to 350  degrees
  2. Spray muffin tins with non-stick spray (or line with papers)**recipe will make 6 large frittatas
  3. Sprinkle ham, cheese and veggies into tins
  4. Whisk eggs with 2 TB of water or milk and pour over ham, cheese and veggies
  5. Bake 15-20 minutes (depending on tin size)
  6. Remove from oven and allow to cool (to ease popping them out)
  7. Once cooled, serve and enjoy!
  8. Store left-overs in air-tight container and re-heat right before eating

*Will last 3-4 days

Coconut Milk Cheesecake

Yields 4 Servings

  • 12 oz walnuts (pulsed & finely ground in  food processor)
  • ½ cup oats (finely ground into a powder)            
  • ½- 1 cup pureed dates (hydrate in boiling water until soft)            
  • ½ tsp cinnamon        
  • ½ tsp ginger            
  • ½ cup coconut flakes  (optional)      
  • 2 cups cashews (Cover cashews with boiling water and leave to soften for 15 minutes, strain)
  • 1 lemon (zested & juiced)
  • 1 can coconut milk (shake well)
  • ¼- ½ cup honey     

CRUST

  1. Combine ingredients together in a bowl.  
  2. Line a pan with tin foil.  Press a ¼ - ½ inch layer into base of the pan.  You can bake to set (7-10 minutes at 350 F) or leave raw.  If you bake it, allow it to cool before pouring the cheesecake base.

BASE

  1. Puree all ingredients in a food processor or a Vita Mix until smooth.  
  2. Adjust to taste by adding more lemon zest or date paste.  And continue to puree for desired smoothness.  
  3. Pour over the crust and allow to set up for 4-6 hours in the freezer or overnight.  

PRINTABLE RECIPE CARDS!



Coconut Macaroons

Yields 2 Dozen

  • 1 cup raw macadamia nuts or cashews (soak in hot water for 15 minutes, strain)
  • 1 cup unsweetened dried fine shredded coconut
  • ¾ cup apricot jam
  • 2-3 Tbsp lemon zest
  • 1/8 tsp kosher salt
  • chocolate (for melting)
  1. In a food processor, process all ingredients until finely ground. The mixture should form into a ball when pressed.
  2. Use a small scoop to portion out the macaroon base.   Once you have worked the scoop into the base, level the mixture and drop it onto a sheet pan. 
  3. Bake at 350 for  7 minutes or until the bottom is golden brown.
  4. When cooled, dip into melted chocolate.  Place onto plastic lined sheet pan, move into the refrigerator for 3-4 minutes and allow to set.

Cashew Ginger Dressing

Yields 3 Cups

  • 3 cups raw cashews        
  • ½ cup tamari            
  • ½ cup lemon juice        
  • ¼ cup honey (more if needed) 
  • ½ cup fresh ginger        
  • 4-5 cloves garlic (minced)
  • ½ cup water    

1. Cover cashews with boiling water and leave to soften for 15 minutes.  
2. Drain, reserving water.  
3. Puree cashews, ginger and garlic in a blender or food processor.  
4. Combine and add remaining ingredients.  
5. Use the reserved cashew water to work to desired consistency,  process until pureed.
*Will keep up to two weeks in refrigerator.
**Perfect for cold salads, noodle or rice dishes!

PRINTABLE RECIPE CARD!

 

 

 

           

 

Chocolately Ginger Smoothie

Yields 2 Cups

  • 2  bananas
  • I inch ginger (grated)
  • 1-2 tbs cocoa powder
  • 1-2 cups of coconut water (or milk of choice)
  • 1 cup of crushed ice (if desired)
  • 1 tsp of cinnamon, or allspice, or cardamom (optional)

Mix all together in a blender
 
Cocoa Powder Facts
•The flavanols in cocoa powder contributes to the scent & supports  heart health.
• 70% chocolate and up does not contain much sugar.
•Adding unsweetened cocoa powder to our diet contributes to our fiber intake.

Coconut Curried Vegetable Stew

Yields 4 Servings

  • 1 lb. sweet potatoes or butternut squash (cut into 1 in. cubes)
  • 1 medium onion (diced)
  • 2-3 cloves garlic (minced)
  • 1 cup vegetable stock or water
  • 2 Tbsp Madras curry
  • 2 tsp powdered ginger
  • 1-2 kaffir lime leaves (bruised
  • or cut)
  • 1 stick of lemongrass (bruised)
  • 2 Tbsp honey
  • 1 15 oz can coconut milk
  • 1 15 oz can chickpeas (drained & rinsed)
  • 1 red pepper (cut into 1 in. cubes)
  • 1 cup fresh spinach leaves (or other greens)
  • 1 tablespoon chopped Thai basil leaves (optional)
  1. Preheat oven to 400 degrees.
  2. Place sweet potatoes on a sprayed sheet pan and dry roast until soft, but not mushy. (about 30 minutes) Remove to cool.
  3. Sauté the onion in a medium stockpot over medium heat and cook until translucent.  
  4. Add garlic and half of the vegetable stock to prevent the onions from burning.    
  5. Add the curry and ginger, & stir to combine with the onions.
  6. Add kaffir lime leaves, lemongrass, honey & coconut to the stockpot, along with the remaining vegetable broth. Stir to combine.  
  7. Cook over low heat for 15-20 minutes.
  8. Add chickpeas, red pepper & the sweet potatoes & cook 1 minute or until heated through.  
  9. Turn off heat and gently stir in spinach.
  10. Place ½ cup of cooked brown rice into 4 bowls & divide stew over rice.

PRINTABLE RECIPE CARDS!

Coconut Curried Vegetable Stew (part 1).jpg





White Bean, Shrimp & Bacon Salad

Yields 4 Servings

  • 1-2Tbsp Dijon mustard
  • 1Tbsp red wine vinegar
  • ¼ cup extra-virgin olive oil
  • 1-2 Tbsp fresh tarragon
  • salt & black pepper (to taste)
  • 1 (15 oz) can white beans (great northern or navy—rinsed & drained)
  • ¼ lb cooked shrimp (poached & shocked)
  • 4 strips cooked bacon (chopped or 1/3 cup bacon bits)
  •  ½ cup thinly sliced scallions
  1. Poach shrimp in simmering water until pink, shock in an ice bath and remove shells.
  2. In a medium bowl, combine the mustard, vinegar, extra-virgin olive oil, tarragon and season to taste with salt and black pepper.
  3. Combine the beans, cooked shrimp, diced bacon* and sliced scallions in a bowl.  Add the dressing and toss to coat.

*Kale can be sautéed with garlic separately, then added to the beans, shrimp and bacon.

Scallop or Shrimp Ceviche

Yields 6 Servings

  • 1 lb bay scallops or 1lb shrimp
  • 1 hot red pepper (julienned)
  • 1 red or yellow pepper (julienned)
  • 1 small red onion
  • 2-3 cloves garlic (minced)
  • 1/4-1/2 cup brown sugar
  • 1/4 cup chopped cilantro
  • 1/4 cup chopped parsley
  • 4-5 limes (zested & juiced)
  • 1 cup rice vinegar
  • 1-2 tsp corriander
  • 1-2 tsp cumin
  • salt & pepper to taste
  1. In a large bowl, combine all ingredients except the peppers.   (If using shrimp, poach shrimp prior to combining with the rest of the ingredients.   Shock in cold water, strain and combine with the other ingredients.)
  2. Toss gently but thoroughly, being certain the scallops are well coated and below the surface of the citrus juice.
  3. Cover and refrigerate for at least 4-5 hours, or until scallops lose their translucent appearance.  Stir them occasionally while the marinating.
  4. Combine the peppers  in a small bowl and add to the marinated scallops and shrimp just before serving.

Crushing on Girls who Crush Climbs

For me, to watch someone—a woman who is my height, my body type, determined like me—crush a climb everyone thought was only “for the boys”? It’s enthralling. And when I get on the wall next, you better believe I’m gonna crush too.

Read More

Mount Washington in Winter: A Few Things to Consider Before Your Hike

Food and drink seem to be, from time to time, a complete failure—an oversight or “oh no” moment for so many people when it comes to winter hiking. Here is what, for me, has worked and not worked to fuel winter treks...

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Is Dark Chocolate Healthy?

In a word, YES!

This time of year, I look forward to all the season has to offer. Some join me in enjoying the festivities, the fun, and the food… but others fear November and December…

…Especially when it comes to chocolate.

Do you find yourself dubbing a party a “free pass” in order to enjoy it? Or does the question “is this naughty or nice?” enter your mind before accepting even one decadent morsel? Then read on and find out more about why dark chocolate can now be permanently placed on your “nice” list!

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Short lessons on some ingredients....

su·per·food  

ˈso͞opərˌfo͞od  noun   plural noun: superfoods

-a nutrient-rich food considered to be especially beneficial for health and well-being.   Example “some tout broccoli sprouts and salmon as two of the most perfect superfoods"

So that’s what this buzz word is all about...okay! Interesting, every time I hear the word someone says “Kale” and heads just nod. So what are these things called “nutrients”?

nu·tri·entˈn(y)o͞otrēənt  

 noun  plural noun: nutrients

-a substance that provides nourishment essential for growth and the maintenance of life.

aka carbohydrates, proteins, fats, vitamins, minerals and water.

Translation :

Superfoods: a variety pack of tools in edible form that our cells are psyched to have because now they can do their job!

Wondering if broccoli sprouts and salmon the only superfoods out there. NOPE!  There are many, many more, some which you have probably been eating all along and never knew!  Check out the following list of just a few and give yourself a high five for having these in your life!

 

Avocadoes

-Contains more Beta Carotene than any other fruit. (Turns into two molecules of Vitamin A once in our system).

-Contributes 60% more potassium than a banana.  Potassium (electrolyte that also helps muscle and nerve function as well as energy metabolism).

- High in dietary fiber

-High in Monosaturated Fats- the kind of fat our bodies use immediately for energy!

-Base for guacamole, fantastic in smoothies, and is the secret ingredient in my chocolate mousse, a fantastic substitute for those with allergies to eggs and dairy.

Butternut Squash

- Rich in Complex Carbohydrates- the slow, time release sugar that our cells love to work with

-High in Beta Carotene

-High in Vitamin C-  Major player in keeping our immune system in check.  Back -up quarterback for all antioxidants.

-Longer a squash grows, the sweeter it becomes

-Typically found on the table at Thanksgiving, swooned over when made into a soup and can also be used in a smoothie and tastes nothing but sweet!  Check out my Brilliant Butternut Squash Smoothie for a change of pace!

Beets

-Low in Calories – High in Simple carbohydrates but (thankfully) loaded with phytochemicals… read on!

-Beet Greens contain Beta Carotene, Calcium and Iron (carries Oxygen to our cells)- chop them up and throw them in a salad (link to recipe).  Cook with skin on to preserve the nutrients- fortunately minerals can’t be destroyed when cooked!  Cut a beet into quarters, toss with evoo, salt and pepper, wrap in aluminum foil and bake at 350 degrees until it can be pierced with a fork!

Flaxseed

-High in Fiber, which supports normal functioning of the digestive tract and healthy lipids

-Omega 3 Fatty Acid ALA, supports the functioning of our hearts, helps to maintain healthy hair, skin and nails AND helps out with memory

-Significant source of lignans,(plant based chemicals) that work as antioxidants primarily in our intestinal system, fighting off radicals and keeping us going

- Grind whole flax seeds right before eating to get all of the Omega 3 Fatty Acids, if eaten whole your body treats it like fiber. Add to cereals, yogurts, baked goods and salads

Hemp Seeds        

-One of the best vegetarian sources for a complete protein, it contains all of the essential amino acids and is highly absorbable.

-Maintains an ideal balanced ratio of Omega 3s to Omega 6 fatty acids

-High in Vitamin A, Magnesium (stabilizes muscles and nerves), Zinc (speeds recovery of cuts and bruises)

-High in Iron, and if it is combined with a source of Vitamin C then it will be absorbed that much faster!

-Hemp seeds should never be cooked, always store in a cool, dry place!

Chia Seeds

-Chia Seeds have a high amount of soluble fiber – helps to lower LDL (“bad”) blood cholesterol by interfering with the absorption of cholesterol obtained through our diets

-The protein found in Chia Seeds is readily available for our bodies to absorb and use as energy

-Chia seeds are raw and gluten free

-Great source of Omega 3’s, Calcium (involved in all cell wall activities), Phosphorus (works with calcium), Potassium and Manganese (helps to maintain blood sugar).

-Yet again, another superfood to only eat at room temperature.  They can be hydrated and mixed into a drink and for the adventurous… it can be made into puddings!

DARK LEAFY GREENS

Thought you would get through this list with seeing this?  Never!

-Examples:  Mustard Greens, Collard Greens, Kale (all colors, shapes and sizes), Watercress (peppery bite,fabulous in Pho), Arugula, Dandelion Greens, Spinach, Grasses and Broccoli Sprouts!

-Although they are green due to the presence of chlorophyll (helps plants produce oxygen), they are packed with B Vitamins, Vitamin C, Beta Carotene (makes foods orange), Lutein (makes foods yellow) , Zeaxanthin (the last two together act like SPF for your eyes), Calcium and Iron, just to name a few! 

-Not many love to eat green, but they are fabulous for us. Please, eat them in whatever way necessary; steamed, raw, sauteed, in soups, pureed, baked or blended!

Had enough of the greens?   I bet… read on!

Blueberries

-All of their superfood power lies in their color!

-Flavonoids (in the skin) contribute to that deep blue-hue.  They also help to protect our neurons from oxidation from free radicals. 

-For those who are concerned about their sugar intake, they rank low on the Glycemic Index (GI).  GI is the potential impact of a food on our blood sugar level once we've consumed and digested that food.

-Blueberries picked in the height of summer can be frozen and there will be no impact on their antioxidant power.  Pick and freeze away!

Last, but not least…..

Red Peppers

-More Vitamin C than an Orange

-Another Vitamin C factoid – helps blood vessels stay strong and healthy

- Also loaded with Beta Carotene and Lycopene, the pigment which makes the red pepper (tomatoes, strawberries, raspberries, etc..) red!

-Ever eat a green pepper and not feel so great afterwards? Well, that’s because you ate an unripened red pepper!

 

 

Micronutrients (aka Vitamins and Minerals) Simplified, Top 5 Sources of and some random facts:

 

Vitamin A – Helps cell reproduction.  Stimulates immunity and is needed to form some hormones.  Vitamin assists with our vision and promotes bone growth, tooth development and helps maintain healthy hair, skin and mucous membranes. 

Alpha- carotene, beta-carotene and retinol are all versions of Vitamin A.  **Most carotenes are broken down in our bodies to produce two Vitamin A molecules… so cool!

Top 5 Sources

Carrots, Butternut Squash, Mango, Bok Choy and Amaranth leaves

 

Vitamin B1 (aka Thiamine) – Is one of the many B Vitamins that are important in the production of energy.  It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles and nervous system.  Feeling fatigued and weak?  Consider getting some of the following foods in your dietary lifestyle.

Top 5 Sources

Avocadoes, Asparagus, Dates, Butternut Squash, Brussel Sprouts and Parsnips

 

Vitamin B2 (aka Riboflavin) – Is very important for body growth, reproduction and red cell production.  It also helps in releasing energy from carbohydrates.

Top 5 Sources

Avocadoes, Bananas, Amaranth leaves, Asparagus, Artichokes and Bok Choy

 

Vitamin B3 (aka Niacin) – assists in the functioning of the digestive system, skin and nerves.  It is also important for the conversion of food to energy.

Top 5 Sources

Artichokes, Avocadoes (again), Dates, Mushrooms, Corn and Sweet Potatoes

 

 

 

Vitamin B5 (aka Pantothenic acid) – is essential for the metabolism of food as well as in the formation of hormones and good cholesterol (HDL’s).

Top 5 Sources

Broccoli, Brussel Sprouts, Avocadoes, Dates and Butternut Squash

 

Vitamin B6 – plays a role in the creation of antibodies in the immune system.  It helps to maintain normal nerve function and acts in the formation of red blood cells.  It is also required for the chemical reactions of proteins. ** The higher the protein intake, the more need there is for Vitamin B6!! Too little B6 in your diet can cause dizziness, nausea, confusion, irritability and convulsions.

Top 5 Sources

Avocadoes (big ol’ vitamin B source eh?), Bananas, Kale, Pineapples and Winter Squash

 

Vitamin B7 (aka Biotin, Egg White Injury**) -  we humans obtain this unique water soluble vitamin from our diet and from biotin producing bacteria in our large intestines.  Biotin is used in the breakdown of glucose (stored sugars) for energy and in energy metabolism, which is important in the production of ATP (I just geeked out).

**the term egg white injury comes from our bodies inability to absorb biotin when raw egg whites are consumed.   The protein avidin in raw whites binds biotin making it difficult to absorb, as does alcohol and high temperatures.

Top 5 Sources

Tomatoes, Avocadoes, Sweet Potatoes, Carrots and Bananas

 

B9 (aka Folate) – Folate and Folic Acid are both forms of B9.  Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. 

Folate helps to produce red blood cells as well as components of the central nervous system.  It aids in the formation and creation of our DNA, helps to maintain normal brain function and is a critical component of spinal fluid.  **Important for women who want to have a child/ who are pregnant to have a significant intake of folate to help prevent neural tube defects, to sustain proper cell growth and development of the embryo. 

Top 5 Sources

Avocadoes, Asparagus, Broccoli, Lychee’s, and Bok Choy

 

B12 – Like the other B Vitamins, B12 is important for metabolism. It helps in the formation of red blood cells in the bone marrow and in the maintenance of the central nervous system.  It is also the only vitamin that is available from fish, poultry, meat or dairy sources. It can be also be found in trace amounts of Nutritional Yeast as long as it is fortified with it.

Top 5 Sources

Beef, Cow’s Milk, Eggs, Cod and Pork

**Why just animal products?  Well, animals eat and digest a lot of microorganisms that are produced in nature from the ground.   Their bodies are able to digest and ferment a large amount of bacteria, which in this case, along with cobalt, is turned into a vitamin that we need.  This is why animals are the source of this particular vitamin.

 

Vitamin C – is one of the most important of ALL Vitamins!  It plays a significant role as an antioxidant, thereby protecting body tissues from the damage of oxidation.  Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism.  Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. 

Top 5 Sources

Black Currants, Grapefruit, Oranges, Bok Choy, Broccoli, and Butternut Squash

**Eat a Vitamin C source along with a source of Iron.  Vitamin C helps to transport Iron into our cells!

 

Vitamin D – the sunshine vitamin!  It is manufactured by the body after being exposed to sunshine (and a few conversions later, volia!) and it can also be found in plant (D2) and animals sources (D3).  The D3 form is the one that communicates with our blood calcium levels, genes and stimulates cells to grow and mature.

Top 5 Sources

Cod Liver Oil, Oysters, Salmon, Tuna and Shiitake Mushrooms

 

Vitamin E – plays a significant role as an antioxidant, thereby protecting cell membranes and our body tissues from the damage of oxidation.  It is important in the formation of red blood cells, and the health of our eyes.  Some ladies swear by it to minimize the appearance of wrinkles, scars or stressed out skin.

Top 5 Sources

Tomatoes, Almonds, Sunflower Seeds, Spinach, and Hazelnuts

 

Vitamin K – is a fat soluble vitamin (has to be transported by way of a fat into our cells) and plays a critical role in blood clotting.  It regulates blood calcium levels and plays an active role in building teeth and bones.

Top 5 Sources

Kale, Spinach, Brussles Sprouts, Broccoli and Asparagus

**Excessive amounts of heat and light can destroy Vitamin K.  Steaming or stir-frying will help retain it.

 

Calcium – helps to regulate the passage of nutrients through our cell walls.  Without calcium, muscles will not contract correctly, blood will not clot, our eye sight diminishes, our energy metabolism slows down and our nerves will not carry messages. 

Top 5 Sources

Low Fat Yogurt, Collard Greens, Sardines, Spinach, and Whole Milk

**Steam or stir-fry the greens to break down the naturally occurring oxylates that prevent our bodies from absorbing the calcium.

***Calcium is the most abundant mineral in our bodies, making up about 2.2# of our total weight!

 

Copper – involved in the absorption, storage and metabolism of Iron, the formation of red blood cells, energy production, connective tissue synthesis and a role as an antioxidant.

Top 5 Sources

Beef Liver, Oysters, Shiitake Mushrooms, Cashews, and White Beans

 

Iodine - is an essential component of the hormones produced by our thyroid gland.  Our thyroid hormones help to regulate our growth, reproduction, immune system, neural development and energy metabolism.

Top 5 Sources

Mussels, Sea Vegetables (kombu,dulse, nori), Cod, Yogurt, and Scallops

 

Iron – needed to help to transport oxygen and carbon dioxide, energy metabolism, stabilization of free radicals and synthesis of DNA.

Top 5 Sources

Clams, Turkey giblets, White Beans, Lentils, and Spinach

**these are all sources of heme iron which is the most bioavailable type of Iron.  Cook spinach to denature the phytates and polyphenols that prevent the Iron from being absorbed by our bodies.

 

Magnesium – needed for bone, proteins, making new cells, activating B Vitamins, relaxing nerves and muscles, clotting blood and in energy production.  It also assists in the absorption of Calcium, Vitamin C and Potassium.

Top 5 Sources

Halibut, Spinach, Pumpkin Seeds, White Beans, and Black Beans

 

Manganese – functions in enzymatic reactions concerning blood sugar, bone formation, assists with protecting our cells from free radicals and for energy metabolism.

Top 5 Sources

Whole Grains, Pineapples, Nuts (Hazelnuts, Pine Nuts, Pumpkin Seeds), Legumes, and Dark Leafy Greens

 

Phosphorus – second in abundance to Calcium, phosphorus is an integral part of all cell membranes.  It is needed for skeletal health, enzymatic activation and creating energy.

Top 5 Sources

Yogurt, Almonds, Sunflower Seeds, Salmon and Eggs

 

Potassium – one of the 3 electrolytes that helps to keep us in check! It helps to maintain fluid balance on the outside of our cells, muscle and nerve function as well as energy metabolism.

Top 5 Sources

Dates, Raisins, Potatoes, Lima Beans, and Halibut

 

Selenium – helps to activate vitamin C, plays a major role as an Antioxidant, helps to slow down the aging process and enhances immunity.

Top 5 Sources

Brazil Nuts, Chicken giblets, Halibut, Tuna, and Shiitake Mushrooms

 

Sodium – represents the two other electrolytes that help keep us in check! Sodium is broken down into its components, Sodium (Na+)  and Choride (Cl-) help to maintain fluid balance on the inside of our cells, and helps to maintain proper functioning of muscles and nerves.

Top 5 Sources (Good Sources that is…)

Amaranth leaves, Artichokes, Broccoli, Celery, and Bok Choy

 

Zinc – is a very busy and important mineral!  It is involved in hundreds of activities involving growth, reproduction, immunity, gene expression and protein synthesis. 

Top 5 Sources

Oysters, Beef, Crab, Asparagus, and Blackberries