Try These Healthy Foods and Recipes

Arm yourself with healthy foods and their benefits.

parsley-ps-620x465op47Maintaining a healthy lifestyle doesn’t have to be something you dread.  Knowing the benefits that come from eating fruits and vegetables can be a great help to you.  Knowledge is power and nutrients power-up your body and mind.

Those ads will hit you that are designed to paint the vision of eating in ecstasy.  They are also designed to ignore how the real food was processed to the point of being fake food.  When you’re armed with knowledge, you will keep in mind a more accurate picture.

We found a great article to help you.

Nutrition expert, Tina Ruggiero, author of The Truly Healthy family Cookbook was asked by Time’s online magazine to explain what was so great about the top nutritional foods. And she did. You can see their list of healthy foods and recipes here.

And if you’re looking for something more than just fruits and vegetables, they’re talking chicken and more too:


dark meat contains myoglobin, a protein which delivers oxygen to muscle cells. Dark meat also has more B vitamins than white meat, making it a nutrient-rich protein source that’s tasty and satisfying, and meat from the leg and thigh are rich in taurine. Studies have shown that taurine can lower the risk of coronary heart disease in women and it may also help protect against diabetes and high blood pressure.

Serving size: chicken, dark meat, cooked thigh (one example)

Nutrition per serving:
Calories: 184
Fat: 8.7 g
Cholesterol: 137 mg
Sodium: 198 mg
Carbohydrates: 0 g
Dietary fiber: 0 g
Sugars: 0 g
Protein: 27 g

Recipe from Cooking Light: Roasted Chicken Thighs Provençal
3 pounds small red potatoes, quartered
4 plum tomatoes, seeded and cut into 6 wedges
3 carrots, peeled and cut into 1-inch chunks
Cooking spray
1 tablespoon olive oil
1 1/2 tablespoons chopped fresh rosemary, divided
2 teaspoons chopped fresh thyme, divided
1 teaspoon salt, divided $
1/2 teaspoon freshly ground black pepper, divided
6 (6-ounce) skinless chicken thighs
24 niçoise olives
Rosemary sprigs (optional)

Preheat oven to 425°.

Place potatoes, tomatoes, and carrots on a jelly-roll pan coated with cooking spray. Drizzle vegetable mixture with olive oil; sprinkle with 1 tablespoon chopped rosemary, 1 teaspoon thyme, 3/4 teaspoon salt, and 1/4 teaspoon pepper. Toss gently, and spread into a single layer on pan. Bake at 425° for 30 minutes. Remove vegetable mixture from pan, and keep warm.

Sprinkle chicken with remaining 1 1/2 teaspoons chopped rosemary, remaining 1 teaspoon thyme, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper. Add chicken and olives to pan. Bake at 425° for 35 minutes or until chicken is done. Garnish with rosemary sprigs, if desired.


Time Magazine Source


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