Power Foods for Women

So many of us focus on what we can’t eat when we are on a diet. Take some time to carefully focus on what you CAN and SHOULD be eating. The following foods are considered powerfoods for women in particular. Just a few of the benefits are highlighted.

• Spinach – wonderful anti-cancer properties
• Eggs – low cost, high quality protein
• peanut butter – antioxidants key to heart health
• yogurt – excellent source of calcium and probiotics
• oatmeal – filling and satisfying source of fiber
• whole grain pasta – whole grain helps reduce a number of health risk factors
• tofu – high protein, low fat energy source
• salmon – essential Omega-3 fatty acids
• blueberries – bursting with nutrients, low in calories

Here are a number of recipes that highlight these great foods.

Basil Tofu
(Source – Tofu-recipe.com)
• 5 green onions, minced
• 6 or 8 cloves garlic, minced
• 1 package firm low-fat tofu, well-drained, sliced and marinated in soy sauce
• 1 cup fresh basil, chopped
• 1 teaspoon crushed chili pepper sauce (sambal oelek)
• 1 teaspoon soy sauce
• cooked brown rice

Cook onions and garlic in water or stock or vinegar until tender. Add marinated tofu and cook another 5-10 minutes. Stir in basil, chili pepper sauce and soy sauce and heat through. Serve over brown rice.

Simple Sautéed Salmon
(Source AboutEating.com on You Tube)

[flashvideo file=http://www.youtube.com/v/dOeWe0WhpWc;hl=en&fs=1&/ /]

Low-cal Oatmeal Blueberry Muffins
(Source – Cooks.com)
• 1/2 cup flour
• 1 3/4 cup uncooked oatmeal
• 5 tablespoons Splenda brown sugar blend
• 1 tablespoons baking powder
• 1/2 teaspoon salt
• 1 cup skim milk
• 1/4 cup Egg Beaters or 1 egg equivalent
• 1/2 cup unsweetened apple sauce
• 2 tablespoons vanilla extract
• 1 to 1 1/2 cup blueberries (if using frozen, thaw first)
• 1 tablespoon sugar
• 1 tablespoon ground cinnamon

Preheat oven to 375°F. Line 12 2-1/2 inch muffin pan cups with paper baking cups In a medium mixing bowl, combine flour, oatmeal, brown sugar blend, baking powder, and salt. Mix well with a spoon. In a small bowl, using a spoon or fork, combine vanilla extract, skim milk, Egg Beaters, and apple sauce. Mix well. Add this mixture to flour mixture and beat until ingredients are well blended. Fold in the blueberries. Pour an equal amount of batter into each cup until cups are about 2/3 to 3/4 full. Combine sugar and cinnamon; sprinkle evenly over muffins. Bake for 20-25 minutes or until lightly browned and a toothpick inserted in center comes out dry.

Be sure to check some of our other recipes and more food related posts:

Healthy Recipes to Start Your Day
Power Foods for Women
Benefits of Mushrooms
The Skinny on Swiss Chard
Easy Low-Fat Cauliflower Recipes
Breakfast-The Most Important Meal of the Day
Eating Well Menu Planner
Slow Cooker Broccoli Potato Soup
Slow Cooker Winter Squash Soup
Slow Cooker Kidney Bean Creole
Fight PMS With Food

What other recipes do you have for these power foods? Let us know

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