Dr. Nicole LaBeach

Dr. Nicole LaBeach is the author of A Woman's True Purpose: Live Like You Matter.  For more information about Dr. Nicole LaBeach and her book visit her website www.livelikeyoumatter.com.  You can also buy her book at Amazon.com.

Ryan Koonce

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Amy Tobin and Connie Volker

Here’s the list of “Top Superfoods Offering Super Health Protection” from Webmd.com:
· Beans
· Blueberries
· Broccoli
· Oats
· Oranges
· Pumpkin
· Salmon
· Soy
· Spinach
· Tea (green or black)
· Tomatoes
· Turkey
· Walnuts
·  Yogurt  

For recipes using the superfoods that Amy talks about just click read more.

For Amy's Italian Menu, click read more.

Superfood Recipes 

Walnut and Pear Quick Bread
Makes 2 4×8 ½-inch loaf pans or one large tube pan

Note: Best made one day ahead.     

9 tablespoons unsalted butter, room temperature
1 cup sugar
2 large eggs
2 cups flour
½ teaspoon salt
½ teaspoon baking soda
1 teaspoon baking powder
¼ teaspoon nutmeg
¼ cup buttermilk
1 cup pears, coarsely chopped
1 teaspoon vanilla
½ cup chopped walnuts

Preheat the oven to 350 degrees
Spray loaf pans (or tube pan) with cooking spray; set aside
In an electric mixer, cream the butter until light; slowly add the sugar, beating constantly
Add the eggs, one at a time, beating thoroughly after each addition
In a medium bowl, combine the dry ingredients thoroughly; add  to egg mixture alternately with the buttermilk.
Fold in the pears, vanilla and walnuts. 
Pour into prepared pan(s)
Bake 35-40 minutes if using loaf pans; 1 hour for the tube pan. 
Cool to room temperature and chill for several hours. 

Tossed Mixed Greens with Pomegranate Vinaigrette,
Toasted Walnuts, Feta & Asian Pear Apples
Serves 8

½ cup olive oil
¼ cup pomegranate juice
¼ cup sherry vinegar, white wine vinegar or pomegranate vinegar
1 small shallot, finely minced                                                                                                                                             ¼ ¼ cup walnut oil                                                                                                                                                                                                                                                                                                                                                                                                        
1 teaspoon Dijon mustard
In a small jar, add all the ingredients & shake well. Season with salt and pepper to taste.                                                                                                                                                                                                            
8 cups- about 5 ounces, mixed greens
½ cup Walnut pieces, toasted for 10 minutes in 350ºF oven
1 Asian pear-apple, quartered, cored, thinly sliced
½ cup crumbled Greek feta cheese (good quality)
½ cup fresh pomegranate kernels 
Combine mixed greens in bowl and tossed to lightly coat with vinaigrette to taste, season with more salt and pepper, if desired. Divide greens among 8 plates. Place sliced pear –apples in bowl and toss with a little vinaigrette and place on top of salad. Sprinkle salads with feta cheese, walnuts and pomegranate seeds. Arrange 4 pear wedges in spoke pattern on each plate.
 
 

Baked Chinese Five Spice Salmon
Serves 4

Prep time: 10 minutes
Bake time: 15-20 minutes

2 pounds salmon filet, boneless, skin on
¾ cup brown sugar
2 tablespoons orange juice
2 tablespoon Chinese Five Spice
½ cup soy sauce

Preheat oven to 350 degrees
Rinse salmon; pat dry
Lightly grease a 9×13-inch baking dish
Place salmon in prepared dish, skin side down
Mix remaining ingredients in a small bowl; pour over salmon
Bake 15-20 minutes or until desired doneness, basting occasionally with sauce
Serve with steamed jasmine rice and vegetables

Spinach and Slow Cooked Garlic
Serves 8

3-4 Large Garlic cloves, peeled
½ Cup olive oil

Simmer garlic cloves in a small saucepan over very low heat (same method as the melted peppers) until the cloves are soft and lightly honey colored.  Mash cloves into the oil and use to sauté spinach

2 pounds Fresh spinach, washed thoroughly
Salt and pepper to taste
Toasted Pine nuts (optional)

Heat garlic oil in a large skillet over medium heat, and quickly add spinach so that the garlic does not burn.  Toss constantly until leaves begin to wilt.  Turn off heat and season to taste, still tossing spinach around.  Serve with toasted pine nuts.

Cocoa Cherry Chewy Bars
Vegetarian

Filling and satisfying, these bars are good food on the go. Keep them in your desk drawer as an alternative to the temptations of the snack machine. Many of the ingredients in these bars are available in the bulk department, making this recipe a smart budget choice as well.

Makes 20 bars
5 tablespoons canola oil or melted butter, more for the pan
3/4 cup honey
2 teaspoons natural vanilla extract
1 teaspoon freshly grated nutmeg
4 ounces dark chocolate (at least 60% dark), chopped or broken into small pieces
1/3 cup cacao nibs
1 cup dried unsweetened Bing or sour cherries, roughly chopped
1 1/4 cup rolled oats (not instant)
3/4 cup rolled wheat
1/3 cup flax seeds
4 teaspoons xanthan gum
Preheat oven to 350°F and position rack in middle of oven. Line a 9X13-inch baking dish with parchment paper or foil and grease well. In a small bowl, combine oil or melted butter with honey, vanilla and nutmeg. In a separate bowl, combine chocolate pieces, cacao nibs, chopped cherries, oats, wheat, flax seeds and xanthan gum. Pour liquid ingredients over dry ingredients and stir to coat completely and combine well. Pour into prepared pan and press flat with a spatula.

Bake until golden and firm, about 25 minutes. Place pan on a rack to cool completely. Using parchment paper or foil as an aid, lift bars out and place on countertop. Place a cutting board on top of bars and flip over, so foil or parchment is on top. Peel back parchment paper or foil and discard. Gently slice bars with a serrated knife. Store in airtight container for up two weeks or individually wrap and freeze.

Nutrition Info
Per serving (1 Bar/43g-wt.): 180 calories (70 from fat), 7g total fat, 1.5g saturated fat, 2g protein, 26g total carbohydrate (3g dietary fiber, 17g sugar), 0mg cholesterol, 0mg sodium

Italian Menu

Chopped Italian Salad with Italian Vinaigrette
Italian Wedding Soup
Homemade Garlic Bread

Chopped Italian Salad with Italian Vinaigrette
Serves 4

1 head romaine lettuce (about 1¼ pounds), chopped
¼ pound sliced salami, chopped
1/3 cup roasted red peppers (one 4 ounce jar), drained and chopped
1/3 cup red onion, chopped
½ cup ripe black olives, pitted and chopped
½ cup provolone cheese, diced

In a large bowl, combine all the above ingredients.  Toss to combine.  Serve with Balsamic Vinaigrette.

Italian Vinaigrette
Makes 1 cup

½ cup balsamic vinegar
1 tablespoon Dijon-style mustard
Pinch salt and pepper
2 tablespoons chopped herbs (a mixture of basil, oregano and thyme)
½ cup olive oil

In the bowl of a blender or food processor, combine the vinegar, mustard, salt and pepper and herbs. Process on high speed until the mixture is well blended. With the motor running, carefully pour the oil in a steady stream. Store in the refrigerator after use.  (Vinaigrette will last approximately 2 weeks in the refrigerator)

Italian Wedding Soup
Serves 6

½ head escarole (about ½ pound or 4 cups chopped), cleaned, washed and stem ends removed
1 large carrot, chopped
12 cups chicken stock
4 ounces ditalini or tubetti, or other small pasta
Freshly grated Parmigiano-Reggiano cheese
Meatballs
½ pound ground veal or beef
½ cup plain bread crumbs
½ cup freshly grated Parmigiano-Reggiano cheese
½ cup grated onion
1 large egg
½ teaspoon salt
Freshly ground pepper, to taste 
Separate the escarole leaves and wash thoroughly to remove all grit. Stack the leaves and cut them crosswise into 1-inch strips.  Combine the escarole, carrots, and stock in a large pot. Bring to a simmer and cook until the escarole is almost tender, about 30 minutes.

To make the meatballs
Combine the ground meat, bread crumbs, cheese, onion, egg, salt, and pepper in a medium bowl. Shape the mixture into tiny balls, less than 1 inch in diameter.
To assemble
When the escarole is almost tender, stir in the pasta and return the soup to the simmer. Drop the meatballs into the soup. Cook over low heat, stirring gently, until the meatballs and pasta are cooked, about 20 minutes. Taste for seasoning. Serve hot with freshly grated Parmigiano-Reggiano.

Homemade Garlic Bread
Serves 4-6

1 loaf French or Italian bread, cut in half lengthwise
4 garlic clove, minced
½ teaspoon salt
4 tablespoons unsalted butter, softened
Put oven rack in upper third of oven and preheat oven to 350°F.  Halve roll horizontally. Mince garlic and mash to a paste with salt, then stir into butter and spread on cut sides of bread. Put halves back together and wrap in foil. Bake in oven 10 minutes, then open foil and arrange halves, cut sides up, on foil and bake until golden, about 10 minutes more. Slice and serve warm.