SNACK TIME w/THE FAB 13

I was starving the other day, but had just finished lunch about an hour before that, so I put together this snack for my friend & I while we played dominoes. Each ingredient in the snack is from the list of 13 Super Foods I started blogging about last week. Not only is this nutrious, EXTREMELY nutrioius, its as economical as they come.
I have included the ingredients along with the price and the grocer I purchased it from. I put this snack together from everything that was already in my fridge and pantry from the week's grocery store run. Over the last several years I have shopped with the Super Foods in mind, healthier choices over the other food voices in my head. I choose greek yogurt over regular, fresh fruit not canned, wild caught salmon and not farm raised, green tea instead of coffee. One step at a time and you can transform your heating habits, your family's, and the food items that are in your kitchen.

I know you will enjoy this, your family will enjoy it and in this day and age the most important thing is that its affordable. Take a break at mid morning, afternoon, or evening, at your desk or sitting in front of the TV, O yea, or playing dominoes with friends.
6Stawberries {SF}, 5.3oz Greek Yogurt honey flavored {SF}, 2tbsp Almonds {SF} & economical quart of strawberries $1.25 (aldi), yogurt (3/$2 w/coupon for $1off (kroger), & 1lb almonds $1.79 (aldi)

COOKIN DIVA togo Menu - April 18 - 23, 2011

THE CARRIBEAN
GRILLED JERK CHICKEN, SALAD GREENS, CRISP CORN
BLACK BEANS, SHREDDED PEPPER JACK CHEESE, & SPICY RANCH
$8

CHICKEN SANDWICH
JUICY GRILLED CHICKEN BREAST, ON A TOASTED ROLL
MAYO, CHEESE, LETTUCE, & TOMATO
W/HAND CUT FRIES
$8

TILAPIA
3PCS OF CRISPY PAN FRIED TILAPIA
W/HAND CUT FRIES
& GARLIC GREEN BEANS

$9

THE FAB 13 ~ #7 ~ SALMON {wild caught}

I have very fond memories of my grandmother opening a can and out came this fish with skin, water, & the spine and bones right down the center. But somehow from all of that "madness" in a can, she created this deliscious, light brown patty she had fried in grease/crisco (there wasn't vegetable oil in my house then). She added onion, salt & pepper, and some other things my 40something mind can't remember. But what my 40something mind can remember is that neither one of us, me or my grandmother new the nutrional value this $.50 can of fish provided our family.
Canned Salmon is still affordable in 2011, its available everywhere from the warehouse chains to your local grocer, and even $1 stores. Canned salmon and wild caught salmon is the healthiest, it contains OMEGA-3 fatty acids, Vitamin D, and protein. Omega 3 fats reduce blodd clotting and inflmammation. This essential vitamin has been scientifically shown to prevent or retard many diseases such as, coronary heart disease, high blood pressure, rheumatoid arthritis, depression, protects against the onset of dementia.
So for $2 a can or $5/4 frozen filets, you can add salmon into your family's diet and move forward to a healthier eating lifestyle.

THE FAB 13 ~ #6 ORANGES

Oranges are number six on my list of the 13 most Fabulous Super Foods. As we have learned over the last decade, Americans & the world alike are more health concious than ever before. The Super Foods, as they have been deemed, are rich in antioxidants, full of protein and enzymes, and through extensive research have been linked to the assist with the fight against many Cancers.
They are rich in vitamin C, which is a very potent antioxidant, it helps maintains the health of cells, oranges also contain folic acid, potassium and selenium. Consumption of oranges cut

s the risk of several cancers by up to 50%; stomach, mouth, esophagus and larynx. This childhood favorite fruit also helps to prevent inflammation that sets us up for heart disease, rheumatoid arthritis, osteoarthritis and asthma.
Oranges are available in your local grocer and farmer's market yar round, there is absolutely no excuse for adding this to your families meal plan.

THE FAB 13 ~ #5 NUTS

You would definitely have to be nuts not to incorporate this Super Food in your daily diet. Nuts contain a multitude of nutrients; protein, fiber, calcium, iron, selenium, magnesium and vitamin E. Most of the fat in nuts come from heart-healthy monounsaturated and polyunsaturated fats.
Almonds are a rich source of antioxidant vitamin E, a good intake of which has been associated with a healthy heart. Peanuts contain a flavonoid called resveratrol, found in red grapes and red wine, that according to research, may have anti-cancer properties. Walnuts contain ellagic acid, another antioxidant that has been linked to cancer. And Brazils are one of the richest sources of antioxidant selenium, a mineral that’s been linked to lower rates of heart disease and cancer.
So why not add a half a cup of almonds, peanuts, brazil nuts, hazelnuts, walnuts to your Steel Cut Oatmeal, have a ziploc bag stashed at your desk for an afternoon snack, or sprinkle some nuts over a great tossed salad with grilled chicken for a fantastic, nutrious dinner.