Use these easy recipes to boost your nutrient intake quickly and easily.
Heartland Stew2 quarts vegetable stock (preferably low sodium)
2 medium potatoes cut into large chunks (preferably with peel)
1 cup cooked pinto or kidney beans (if you use canned, then rinse them well)
2 medium tomatoes diced into ½-inch chunks
½ pound carrots, peeled and cut into large chunks
2 parsnips diced into ½-inch chunks
1 medium yellow onion, cut into ½-inch chunks
2 cups green cabbage, cut into large chunks and leaves separated
1 green bell pepper, cut into large pieces
2 6-ounce cans tomato paste
1 ½ teaspoons sage1 bunch green onion, chopped
Salt and pepper to taste
Place all ingredients, except the green onions and salt and pepper, into a large stockpot. Bring to a boil and simmer for 1 to 1 ½ hours, or until the desired thickness is reached. Add the chopped green onions. Season to taste and serve. Serves 8; 185 calories per serving.(Source: Jim Karas, author of The 7-Day Energy Surge )
Asian Slaw
Dressing:
8 Tablespoons seasoned rice vinegar
4 Tablespoons sesame oil
Salad:
1 head Napa cabbage, shredded (about 8 cups)
1 red bell pepper, thinly sliced
1/2 English cucumber, halved and sliced
6 green onions, chopped
2 Tablespoons sesame seeds
Whisk dressing and toss all ingredients together.(Source: Dawn Jackson Blatner RD, LDN, spokesperson for the American Dietetic Association)
Author Maridel Reyes is the national editor at Vital Juice, a daily health and wellness newsletter. Her work has appeared in Glamour, Self, Prevention and New York Magazine.
