Jan 2017 – Top 5 Veggies, Exercise, Food Trends, Filipino Foods, Mr. Groundhog

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Welcome to a Fresh Start

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Meet the Top Five Veggie Power Stars

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# Veggie Power Star – Watercress

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Watercress – the Super Star

Nutrition: #1 Veggie Power Star – Watercress

The U.S. Centers for Disease Control and Prevention (CDC) looked at powerhouse fruits and vegetables that reduce the risk for chronic diseases. They  were ranked based on foods that provided more than 10 percent of 17 key nutrients per 100 calories. The selected vegetables and fruits are therefore more nutrient-dense foods. Higher ranking foods provide more nutrients per calorie. The Watercress came out #1 based on that analysis by the CDC and is shown above in a supermarket bag of Watercress product professing that analysis and ranking.

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Protein-Rich Thick Lentil Tortilla Bowls with Peppery Watercress

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Protein-Rich Thick Lentil Tortilla Bowls with Peppery Watercress

Nutrition: Featuring # 1 Veggie Power Star – Watercress
Food Trends: Served in a Bowl

About the Recipe:  Making a lentil soup thicker adds a really rich texture.  This recipe blends lightly spiced chili flavors with the vegetables and lentils.  A sprinkling of fresh crumbled Mexican cheese, pickled red peppers, and peppery watercress adds a refreshing flavor.  A big trend this year will be meals in a bowl. This one is fun since you can even eat the bowl.

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Go Green Country Field Salad

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Go Green Country Field Salad

Nutrition: Featuring #1 Veggie Power Star – Watercress

About the Recipe:  Light, refreshing and full of field greens.  The salad is easy to make, using all those fresh green veggies in your refrigerator.  Toss with a lemon dressing, garnish with a few slices of boiled eggs, and sprinkle with a touch of paprika for color.

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Open Faced Egg Salad Sandwich with Watercress

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Open Faced Egg Salad Sandwich with Watercress

Nutrition: Features #1 Veggie Power Star –  Watercress

About the Recipe:  Enhance your favorite egg salad by adding a bed of the number one vitamin dense veggie, watercress.  The leaves are bright green with a light peppery flavor and perfect to brighten the flavor of this sandwich.

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#2 Veggie Power Star – Chinese Cabbage

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Shrimply Delicious Pronto Pancit

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Shrimply Delicious Pronto Pancit

Nutrition: Features #2 Veggie Power Star – Chinese Cabbage
Food Trends:
Phillipines, Asian Noodles, Stir Fry

About the Recipe:   Serve this recipe using a layered look for company or just combine all the ingredients together for a stir-fry supper.  It is so delicious and filled with vitamin rich Chinese cabbage, onions, and carrots.  Quick and Easy and Oh – so delicious.

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#3 Veggie Power Star- Chard

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Rainbow Chard with Cranberries and Pumpkin Seeds

Rainbow Chard with Cranberries and Pumpkin Seeds

Nutrition: Features #3 Veggie Power Star- Chard

About the Recipe:  Rainbow chard is one of the most beautiful greens to use with its vibrant colors twirling amidst those emerald green leaves. You almost forget that this vegetable is a top healthy contender too. This recipe is an ethnic and family favorite, and the simple style is similar to classic Italian preparations. We added a touch of basil but dried marjoram can be used.  A light sprinkling of shredded Parmesan cheese as a finishing touch takes you right to Italy.

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#4 Veggie Power Star – Beet Leaves

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Warm Roasted Potato Salad with Beet Leaves

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Warm Roasted Potato Salad with Beet Leaves

Nutrition: Features #4 Veggie Power Star – Beet Leaves

About the Recipe:  Imagine the flavor of German Potato Salad without the heavy bacon in it.  The peppers, cranberries, and smoked almonds add their delightful flavors to the dressing.  Tender beet leaves add some extra veggie power.  It’s a perfect winter potato salad.

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#5 Veggie Power Star – Spinach

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Rustic Southern Sorghum Soul Soup

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Rustic Southern Sorghum Soul Soup

Nutrition: Features #5 Veggie Power Star – Spinach
Food Trends:
Sorghum Grain, Parsley

About the Recipe:  This soup combines chewy sorghum with vitamin rich onions, spinach, parsley, and walnuts, creating a perfect balance of taste and texture.  Add some juicy diced tomatoes and grated Parmesan cheese for a delicious winter supper.

Don’t forget to add some crusty garlic bread or focaccia crackers as a go-along.

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Exercise

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Explore Your Exercise Options

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Katie Greenan, Matt Lewis and Gloria Goodtaste discuss Food and Nutrition at Parkwest Fitness in West Lafayette, Indiana

If one looks at health research studies and doctor recommendations today, we see that having a healthy lifestyle encourages people of all ages to exercise.  Many people feel that a health club is an intimidating place and only for athletes and not for the inexperienced.

We know that Parkwest Fitness located in West Lafayette, Indiana offers a variety of programs and many different ways that people can improve their health and exercise.

We were so fortunate to have Matt Lewis, the Director of Personal Trainers, andKatie Greenan, the Director of Group Fitness from Parkwest Fitness, provide some ideas and suggestions about how easy it is to include exercising in one’s life.

Link to Interview at Parkwest Fitness

Link to Research Data on Exercise

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Food Trends

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Beyond Meat – Plant-Based Burger Patties

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Beyond Beef – Plant – Based Burger Patties

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Philippines (Filipino) Burger Steaks with Mushroom Gravy

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Philippines (Filipino) Burger Steaks with Mushroom Gravy

Food Trends: Philippines; Vegetarian Burger
Food Trends:  Filipino, Organic Foods, Plant Butchery

About the Recipe:   Your dinner guests will never believe that they are having veggie burger steaks.  Yes, they are that delicious!  Perhaps it is the light red or pink centers and dense texture that fools everyone. Also, they don’t have a strong vegetable flavor.  Adding the creamy mushroom topping elevates the dish into a delicious entrée to serve with cooked rice or mashed potatoes.

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Burgers

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Vegetarian Burger
(American Style)

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Vegetarian Burger (American Style)

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Guinataan Talong
(Vegetarian Burger – Filipino Style)

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Vegetarian Burger ( Filipino Style)

Nutrition: Features #2 Veggie Power Star – Chinese Cabbage
Food Trends: 
Philippines; Vegetarian Burger

About the Recipe:  Dress your burger in style with a touch of the Philippines.  The roasted or grilled eggplant spread adds a smoky flavor that merges with the crisp, cool coconut coleslaw.  For fun, try the banana catsup if you are an adventurer or make yours original.  It’s a great trendy sandwich with a no-meat burger.  Wow!

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Korean Inspired Oven Poached Salmon Dinner

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Korean Inspired Oven Poached Salmon Dinner

About the Recipe:  Take a trip to the other side of the world with sweet spiced tender carrots, caramelized onions, and sautéed mushrooms served with a gently oven poached salmon.  Serve with crisp chunks of radishes, red peppers, and vitamin rich spinach.  Additional Gochujang sauce can be drizzled over the dish if desired.

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Caramel Swirled Coconut Cream Mango Ice Cream

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Caramel Swirled Coconut Mango Ice Cream

About the Recipe:  The flavor takes you right to the Philippines, enjoying all that juicy mango fruit and tropical, creamy coconut ice cream.  The swirling drizzles of caramel and salted peanuts just dance on your taste buds.  The bonus is that it is so easy to make too.

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Winterberry Blitz in a Bowl

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Winterberry Blitz in a Bowl

About the Recipe:   Preparing the fruit juice combines all the goodness of summertime.  The frozen berries easily release their juice and the alcohol in the mixed fruit wine disappears, providing a multitude of fruit flavor in the juice. Straining the juice removes many of the berry seeds.  Adding the fresh strawberries and grapes add that fresh from the vine taste.  Serve this for breakfast or save it for your dinner dessert.  You can just imagine all the antioxidants in this combination!  Wow!

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Just for Fun

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Meet Mr Groundhog 

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Mr Groundhog leaving his Burrow after a Long Winters Sleep

 

you tube LogoLink to Mr Ground Hog Interview

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