Seal the Deal Additions

 Macaroni and cheese with quinoa and spinach

Did you know that you can enhance the nutritional benefits of your daily dishes by adding nutritious ingredients?

When you eat:	Add:	Benefit:
Macaroni and Cheese	Quinoa	Quinoa is a grain-like vegetable from the spinach family which is a complete protein.  It is high in protein, amino acids, iron, magnesium, and B-vitamins. Quinoa is also gluten-free!
Pasta	Chick peas	Chick peas contain high amounts of fiber. Fiber can lower the risk of heart disease by binding to cholesterol in the digestive tract for excretion. One cup of chick peas contains 12 grams of fiber!
Soup	Edamame beans	Edamame beans are rich in isoflavanoids which aid in reducing cholesterol, fighting cancer, and strengthening bones.  They also contain high amounts of B-vitamins, fiber, and protein.
Salad	Flax seed	The omega 3 fatty acids contained in flax seed are heart healthy and enhance cognitive function.
Vanilla pudding	Mangoes	Mangoes contain high amounts of anti-oxidants. Anti-oxidants oxidize free radical cells in the body and therefore have been found to be anti-carcinogenic and preventative against heart disease.

Moderation is key. When you are “on the go,” it is important to maintain a healthy diet to help keep your energy levels adequate to throughout the day. It is often helpful to prepare them when you anticipate for a busy week. You can do this by chopping vegetables in advance. After food shopping over the weekend, chop fresh vegetables and store them in the refrigerator for easy meal preparation during the week.

Recipe for Apple Cake
Serves: 8-12, cook time: 1 1/2 hours, preparation time: 30 minutes

6 apples
1 tablespoon cinnamon
5 tablespoons sugar
2 3/4 cups flour, sifted
1 tablespoon baking powder
1 teaspoon salt
1 cup vegetable oil
2 cups sugar
1/4 cup orange juice
2 1/2 teaspoons vanilla
4 eggs
1 cup walnuts, chopped (optional)

Preheat oven to 350 degrees. Grease a tube pan. Peel, core and chop apples into chunks. Toss with cinnamon and sugar and set aside.
Stir together flour, baking powder and salt in a large mixing bowl. In a separate bowl, whisk together oil, orange juice, sugar and vanilla. Mix wet ingredients into the dry ones, then add eggs, one at a time. Scrape down the bowl to ensure all ingredients are incorporated.
Pour half of batter into prepared pan. Spread half of apples over it. Pour the remaining batter over the apples and arrange the remaining apples on top. Bake for about 1 1/2 hours, or until a tester comes out clean.

Edible Nutrition Blog