Top 10 Healthy Foods

If you could eat foods that were tasty, nutritious and helped reduce your risk of disease, what more could you want? The August issue of Mayo Clinic Women's HealthSource offers its 10 top picks for healthy foods:



1.  Apples: Apples are a good source of pectin, a fiber that can lower cholesterol and glucose levels. They're also a good source of vitamin C -- an antioxidant that protects your body's cells. Vitamin C also keeps your blood vessels healthy and aids in the absorption of iron and folate.


2.  Almonds: These nuts are packed with nutrients -- fiber, riboflavin, magnesium, iron, calcium and vitamin E, a natural antioxidant. They're also good for your heart. Most of the fat in almonds is monounsaturated fat, which can help lower cholesterol levels when substituted for other fats. Most almonds are considered low sodium, with less than 140 milligrams of sodium an ounce.


3.  Broccoli: Besides providing calcium, potassium, folate and fiber, broccoli contains phytonutrients -- compounds that may help prevent diabetes, heart disease and some cancers. Broccoli contains the antioxidant beta-carotene and is also an excellent source of vitamin C.


4.  Blueberries: They are a rich, low-calorie source of fiber, antioxidants and phytonutrients. Regular intake of blueberries may improve short-term memory and reduce the cellular damage associated with aging.


5.  Red beans: Small red, pinto and dark red kidney varieties -- are an excellent low-fat source of antioxidants, protein, dietary fiber and copper. They're also a good source of iron, magnesium, phosphorus, potassium and thiamin.


6.  Salmon: This fish is an excellent source of omega-3 fatty acids, which are believed to provide heart benefits. Salmon is also low in saturated fat and cholesterol and is a good source of protein. If possible, choose wild salmon, which is less likely to contain unwanted chemicals such as mercury.


7.  Spinach: It's high in vitamin A, and also is a good source of calcium, folate, iron, magnesium, riboflavin and vitamins B-6 and C. The plant compounds in spinach may boost your immune system and help prevent certain types of cancer.


8.  Sweet potatoes: The deep orange-yellow color of sweet potatoes tells you that they're high in beta-carotene. Sweet potatoes are also high in vitamin C and a good source of fiber, vitamin B-6 and potassium. And, they're fat-free and relatively low in calories.

9.  Vegetable juice: This beverage is an easy way to include vegetables in your diet since it contains most of the same vitamins, minerals and other nutrients. Tomato juice, and vegetable juices which include tomatoes, are good sources of lycopene, an antioxidant that may reduce the risk of heart attack and certain types of cancer. Be sure to select the low-sodium varieties.


10.  Wheat germ: The germ at the center of the wheat seed is a concentrated source of nutrients. Two tablespoons provide a good source of thiamin, folate, magnesium, phosphorus, iron and zinc. Sprinkle over cereals, yogurt and salads. Or use it in muffins, cookies and pancakes.  (My note:  Ground or milled wheat germ preferred.)

Mayo Clinic

Wheat Germ

I saw where Wheat Germ was a great addition to your diet, so I did some research and bought some Raw Wheat Germ Bulk from Whole Foods.

Wheat germ is a good source of:

* B vitamins such as folate, niacin, thiamin, and vitamin B6
* Calcium
* Complex carbs
* Fiber
* Iron
* Magnesium
* Manganese
* Omega-3 fatty acids
* Phosphorous
* Potassium
* Protein
* Selenium
* Vitamin E
* Zinc

It is one of the secret foods that is good for your skin and has anti-aging properties. 

Wheat germ also has a phytosterol content which has been shown to lower cholesterol and promote a healthy heart. In addition, wheat germ is a good source of omega-3 fatty acids. Omega-3 fatty acids helps to lower cholesterol and blood pressure as well as being important for nervous system functioning, and help elevate mood.



Wheat germ is also a good source of fiber which has many benefits including improved bowel function and may reduce the risk of developing heart disease and diabetes and prevent weight gain.

WG is much lower in fat than granola.

How to make WG a part of your life...
*Eat wheat germ for breakfast as your cereal with brown sugar and milk
*Sprinkle wheat germ on top of your yogurt
*Sprinkle 2 Tbsp on the top of your cereal for breakfast
*1 Tbsp in your ViSalus shake
*1 Tbsp onto of your oatmeal

Info...
A two tablespoon serving of toasted wheat germ contains approx 50 calories and 1 gram of fat (polyunsaturated fat. (The good fat polyunsaturated fat).

Storage...
Store in your refrigerator because it will go rancid quickly, especially in the raw form.

Pizza Recipe
You can use it to make pizza too:

- 1/4 cup of wheat germ
- 1 egg
- garlic powder
- 1oz. of grated cheese (cheddar or mozzarella)
- pizza sauce
Mix the egg and wheat germ with the garlic powder. Brush olive oil over a baking tray and spread the wheat germ mixture. Bake.  Flip it over and add the pizza sauce and cheese the cook in the oven to melt the cheese.  This recipe was missing some info...baking times...will have to play with this one.

As a snack chop up small slices of banana and the coats them in the wheat germ- It makes a super healthy snack for baby and the little one can pick up the banana bits herself since it is coated and not as slippery.

We should be consuming approx 25-50 grams of fiber a day. A quarter of a cup of wheat germ will provide you with around 10 grams.


Wheatgerm tea
No real recipe here....cup your hand...see the natural bowl it makes...fill that twice with wheat germ...place in a deal pot or bowl....add around 2 cups of boiling water...let steep for 15-30 minutes, depending on how strong you like it....strain and drink plain.
 
Savory Wheat Germ Scones

These savory scones are very versatile and can be served warm for breakfast or as a dinner dish. They make excellent snacks.
Preparation time: 15mins
Cooking time: 12-15mins
Makes: 6 to 10, depending on size
Ingredients:
7 oz self-raising white organic flour
4 oz wheatgerm
pinch of salt
1/2 teaspoon of bicarbonate soda
1/2 teaspoon cream of tartar
1/2 oz coriander or flat leaf parsley - finely chopped
1 1/2 oz butter
3 oz grated cheddar cheese
1/4 pint soured milk
Additional milk or single cream, for glazing


Instructions:
1. Lightly oil a baking sheet.


2. Mix the flour, wheat germ, salt, bicarbonate of soda, cream of tartar, coriander or parsley.


3. Rub in the butter until the mixture resembles breadcrumbs in consistency.


4. Stir in the cheese, then mix in the sour milk using a fork to make a soft dough.


5. Turn out onto a gently floured board and kneed very lightly to make a smooth dough. Pat down to a 1 inch thickness and cut out either 6 large 3 inch or about 10 small 2 inch scones.

6. Place on the prepared baking sheet and brush with milk. Bake in a preheated oven, 425 degrees Fahrenheit, for 12 - 15 minutes, depending on the size of the scones. They are done when they sound hollow if tapped on the base or when an inserted skewer comes out clean.


Wheat germ can be added to baked goods - some breads enriched with added wheatgerm have a characteristic soft, springy center. It can be used in biscuits and cakes or sprinkled over cereals and yogurts or other deserts as a topping. It can also be added to salads and soups.



When used in homemade meatloaf and burgers, it acts as a binder and extends the recipes without being intrusive in texture or flavor. It can also be mixed with herbs and spices for use as a coating, where breadcrumbs might otherwise be used, on fish or fishcakes, chicken or rissoles.

Enjoy!

Note:  If you have a gluten intolerance (such as Celiac disease) or are cooking for someone who does, you should avoid wheat germ.