Healthy Super Foods recipes



Today consumers are tossed around with so many different thoughts about what are healthy foods to eat. The recipes compiled here incorporate some of the most recommended healthy foods that people should include in their diets. There are others, but these hold the most value as of researchers’ current data.



 



Sweet Potatoes



Let’s begin with the sweet potato —one of the best vegetables that you can eat. They have carotenoids, vitamin C, potassium, and fiber. They are easy to prepare, just bake or boil and add a little brown sugar and a small amount of butter and they’re ready to go.



Bourbon Sweet Potato Pie



1 9-inch refrigerated unbaked piecrust



2 cups peeled, cooked sweet potatoes, about one pound



¼ cup butter, softened



½ cup granulated sugar



½ cup brown sugar, packed



2 eggs, beaten



2 tablespoons bourbon or brandy (optional) sway



1 teaspoon vanilla extract



½  teaspoon ground cinnamon



1 cup half and half or milk



Pecan Topping:



2/3 cup brown sugar



¾ cup  pecans, chopped or halves



3 tablespoons butter, softened



In a preheated 425-degree oven bake foil covered pie crust by pressing foil to crust, for 10 to 12 minutes until edges are golden. This will prevent the crust form getting soggy. Remove and set aside.



Bake or boil sweet potatoes until tender, peel and mash, add butter. Lightly beat eggs and add sweet potatoes. Mix in sugars, cinnamon, and a pinch of salt. Beat in bourbon, vanilla extract, and half and half until fluffy. Carefully pour into pie shell.



Preheat oven to 375 degrees and bake pie for 45 to 55 minutes or until knife inserted in center comes out clean. Cool completely on rack.



To make caramelized pecan topping, combine butter, brown sugar, and pecans. Gently and evenly spread over top of cooled pie. Broil five inches below broiler until sugar begins to bubble, about 2 to 3 minutes. Do not cook too long or it will turn syrupy.



 



Mangoes



Mango-Greek Yogurt Smoothie



1 cup mango, cut into 1-inch pieces



6-8 ounces Greek yogurt



8 ounces skim milk



½ teaspoon vanilla extract



In a blender combine skim milk, yogurt, vanilla extract, and mango pieces. Blend until smooth and serve in a tall glass.



 



Greek Yogurt



Key Lime Yogurt Pie



1 prepared graham cracker or chocolate cookie crumb crust



1 14-ounce can sweetened condensed milk



1 cup plain nonfat Greek yogurt



2 large eggs



½ cup fresh lime juice, Key Lime juice if available



Preheat oven to 325 degrees. In a large bowl whisk together condensed milk, 1-cup Greek yogurt, lime juice and eggs. Pour into pie shell and bake 25 minutes or until the custard is set with he center still slightly jiggly. Chill pie for 2 to 3 hours before serving.



If desired a topping may be made of 1-cup Greek yogurt mixed with 2 tablespoons confectioners’ sugar. When ready to serve pie, top each piece with a coating of this mixture.



 



Broccoli



Broccoli has lots of vitamin C and K, carotenoids, and folic acid.



Broccoli Cheese Soup



½ cup or one stick butter



1 whole Vidalia or sweet onion, finely chopped



1 clove garlic, minced then mashed



2/3 cup cornstarch



¼ cup water



4 cups whole milk



2 cups half and half



2 cups chicken broth



¼ teaspoon ground cinnamon



2 large heads of broccoli, cut into florets or one 16-ounce package frozen chopped broccoli



3 cups grated cheddar of Monterey Jack cheese, shredded or cubed



½ cup dry white wine or beer (optional)



In a large pot melt butter over medium heat. Sauté onion and garlic in butter until softened. Stir in broccoli and cover with chicken broth. Simmer until broccoli is tender, about 12 to 15 minutes. Reduce heat and stir in cheese until melted. Stir in milk and half and half and wine or beer, if desired.



In a small bowl stir water and cornstarch until dissolved. Stir into soup; cook; stirring frequently. Serve hot.



 



Watermelon



Watermelon has vitamins A and C, potassium and lycopene. If eaten when freshly sliced at room temperature the lycopene is at its highest level.



Watermelon-Lime Drink



½ seedless watermelon, about 5 to 6 cups, seeded and cubed



1-2 cups water, as needed



Sugar or honey, to taste



2 tablespoons fresh lime or lemon juice or both



Fresh mint leaves for garnish



½ cantaloupe, peeled, seeded and cut into balls (optional)



In a blender or food processor, puree watermelon pieces in small batches, adding water as needed, until smooth, strain watermelon through a sieve or strainer into large bowl or pitcher, stir in sugar or honey and mix to dissolve, stir in lime or lemon juice. There should be about 4 cups of watermelon juice. Cover and chill for 2 to 4 hours and serve with mint leaf garnish and some crushed ice. For an extra touch put 2 to 3 cantaloupe balls in the glass before serving.