Mediterranean Lima Beans

Canned beans are a great way to enjoy the health benefits of beans and include them as part of your Healthiest Way of Eating in a minimal amount of time. One serving of this recipe provides 213% of the daily value (DV) for health-promoting molybdenum, 41% DV for fiber, and 41% DV for manganese. Enjoy!

Prep and Cook Time: 10 minutes

Ingredients:
2 cups cooked or 15-oz can lima beans, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
1 tomato, chopped
3 TBS chopped green onions
sea salt and pepper to taste

Directions:

1. Press or mince garlic and let sit for 5 minutes to enhance its hidden health properties.
2. Drain liquid from lima beans and rinse under cold running water.
3. Combine lima beans, garlic, olive oil, tomato, green onions, and salt and pepper to taste.

Serves 2

Healthy Cooking Tips:
If using canned beans it is important to rinse them well as this helps to reduce some of the compounds that can cause intestinal gas. If you have the time, by all means it's great to make beans from scratch.

Braised Cod with Celery

The combination of ingredients in this recipe offers a delicious flavor while providing you with an excellent source of health-promoting selenium, vitamin B12 and protein to your Healthiest Way of Eating. And it only takes 30 minutes for you to have a complete meal. Enjoy!

Prep and Cook Time: 30 minutes

Ingredients:
1 medium onion, cut in half and sliced thick
6 cloves garlic, sliced
2 cups celery, cut diagonally about 1 inch long
1 15 oz can diced tomatoes, drained
3/4 cup green olives cut in fourths
1 TBS + ½ cup chicken or vegetable broth
1 TBS fresh lemon juice
1-1/2 lbs cod, cut into 2 inch pieces
pinch red chili flakes
salt and black pepper to taste
2 TBS chopped fresh cilantro

Directions:

1. Slice onion and garlic and let sit for 5 minutes to enhance its health-promoting benefits. 
2. Heat 1 TBS broth in a 10-12 inch skillet. Healthy Sauté chopped onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent. 
3. Add garlic and celery and sauté for another minute. Add drained diced tomatoes, green olives and remaining broth. Stir, cover, and simmer on medium-low for about 15 minutes, stirring occasionally, until celery is tender. 
4. Place cod, lemon, salt, pepper, and chili flakes on top of celery and continue to simmer covered for another 5 minutes, or until fish is cooked. This is our Stovetop Braising cooking method. Sprinkle with cilantro and serve. 

Serves 4 Serving


Suggestions:
Serve with Brown Rice

Healthy Cooking Tips:

When cutting and cooking cod for dishes such as this it is best to buy filets that are cut thick. Do not use thin pieces because they will fall apart. Make sure the celery is not cut too small. It is a dominant vegetable in this recipe and should be cut into 1-inch pieces for best flavor. Depending on the temperature of your stove, you may want to simmer on medium-low or low. This should be a strong bubbling of sauce without boiling. This will intensify the flavor without cooking the sauce away. If it looks like it's getting dry, reduce the heat. You want a finished dish that has sauce. 

Healthy Mashed Sweet Potatoes

The spice mixture and orange juice in this recipe adds a wonderful complement to the flavor of the sweet potatoes for a great new addition to your Healthiest Way of Eating. It also contains only 98 calories but 249% of your daily value (DV) for health-promoting vitamin A! Enjoy!

Prep and Cook Time: 15 minutes

Ingredients:

• 2 medium-sized sweet potatoes or yams, sliced thin for quick cooking
• 2 TBS fresh orange juice
• ½ tsp garam masala
• 1 TBS extra virgin olive oil
• salt and white pepper to taste

Directions:

1. Bring lightly salted water to a boil in a steamer with a tight fitting lid.
2. Steam peeled and sliced sweet potatoes in steamer basket, covered, for about 10 minutes, or until tender
3. When tender, mash with potato masher, adding rest of ingredients.

Serves 4