Happy and Healthy

The carrot is a root vegetable often claimed to be a great health food.

Carrots are about 10% carbs, consisting of starch, fiber, and simple sugars. They are extremely low in fat and protein.

Carrots are an excellent source of vitamin A in the form of beta-carotene. They are also a good source of several B vitamins, as well as vitamin K and potassium.

Lemon-Pepper Fettucine Alfredo

Ingredients
- 1 pound dried store-bought pasta or fresh lemon-pepper fettuccine
- 4 tablespoons butter
- 1 1/2 cups heavy cream
- of freshly ground nutmeg
- 1 zest from lemon (about 2 tsp)
- cup freshly ground Parmesan or Pecorino-Romano cheese
- 1 teaspoon freshly ground black pepper
- salt, to taste

Preparation
Bring a large pot of water to a boil. When the water is boiling, add 1 T of salt along with the pasta to the pot. Stir well. Cook according to package directions or for about 6-7 minutes for fresh pasta (until al dente).

Put the butter and cream in a large skillet over medium-high heat. Bring to a boil, stirring frequently, until the cream has reduced almost by half.

Add the nutmeg, lemon zest, black pepper, and salt, to taste. Stir to combine and set aside.

When pasta is finished cooking, drain and add to the sauce in the skillet.

Add cheese and toss to coat pasta in sauce and cheese. Check seasonings and add more salt and pepper as needed.

Serve immediately.

Source: Foodista

Scallops are a type of shellfish eaten all over the world.

Scallops are highly nutritious and may have impressive health benefits.

Scallops are an excellent source of several trace minerals, including selenium, zinc, and copper. These minerals are important to your health, yet some people don’t get enough of them.

Scallops are also rich in potassium and magnesium.

Arroz Con Pollo (Chicken with rice)

Ingredients
- 2 tablespoons of Butter
- 3 cloves of Garlic
- 3 Chicken Breasts, Cubed
- 2 teaspoons of Cumin
- 2 teaspoons of Coriander
- 5 1/2 teaspoons of Turmeric
- 1 Onion, Chopped
- 1 Pepper, Chopped
- 1 can of Diced Chiles
- 1 can of Diced Tomatoes
- 4 cups of Chicken Broth
- 1 cup of Dried Rice
- 1 teaspoon of Chili Powder
- 1/2 teaspoon of Salt
- 1/2 teaspoon of Onion Powder
- 1/2 cup of Shredded Cheese

Preparation
Start out by heating up a large pan on medium heat and melting your butter.

Add in your garlic and give it a minute or two to cook up.

Sprinkle your chicken with about 1 tsp of cumin, coriander, and turmeric. Throw it in the pan and cook it up.

Once your chicken is fully cooked, go ahead and add in your diced onion and pepper.

Cook it all up for about 3 to 4 minutes.

Add in your chiles and tomatoes.

Swirl it around once or twice and add in your broth. Now add in your rice.

Finally, add in the remaining tsp of chili powder, cumin, and coriander, the salt, the remaining 1/2 tsp of turmeric, and the onion powder.

Bring the pot to a boil and then turn down the heat to low and cover. Simmer the mixture for about 20 minutes or until the liquid is absorbed and the rice is cooked through.

Grab your shredded cheese and spread it across the top of the chicken mixture. Cover for another minute or two and allow your cheese to melt completely.

Source: Foodista

Phosphorus is the second most plentiful mineral in your body. The first is calcium. Your body needs phosphorus for many functions, such as filtering waste and repairing tissue and cells.

Most people get the amount of phosphorus that they need through their daily diets. In fact, it’s more common to have too much phosphorus in your body than too little.

Most foods contain phosphorus. Foods that are rich in protein are also excellent sources of phosphorus.

Rotisserie Chicken and Bean Tostadas

Ingredients
- 2 cups rotisserie chicken – shredded
- 6 small corn tortillas
- 1/3 can of refried beans
- 1/2 tomato, diced small
- 1 jalapeño, sliced
- Shredded iceberg lettuce
- Cotija cheese (Mexican queso)
- 1 lime – cut into wedges
- 6 teaspoons guacamole
- Salsa

Preparation
Preheat oven to 350 degrees.

Place corn tortillas on a cookie sheet and bake for 16-17 minutes or until the edges brown and curl. Cool cooked tortillas at room temperature. To build the tostadas, start by spreading 1-2 tablespoons of refried beans on each tortilla. Next, top with a handful of shredded rotisserie chicken, shredded iceberg lettuce, diced tomato, and guacamole.

Drizzle with the juice of one lime wedge.

Sprinkle with cotija cheese.

Drizzle with salsa.

Garnish with jalapenos.

Serve open-faced. Makes 6 tostadas. The serving size is 2 tostadas.

Source: Foodista

Although kale is often deemed the king of greens, Swiss chard is equally impressive for its wide array of nutritional benefits.

Swiss chard is low in calories and high in magnesium, iron, potassium, and vitamins A, C, and K.

Swiss chard is high in many antioxidants, including beta-carotene and flavonoids.

Swiss chard is also high in fiber and antioxidants.

Stuffed Lemons in the Oven

Ingredients
- 2 large unwaxed lemons
- 4 fresh basil leaves
- 2 anchovy fillets
- 2 ripe cherry tomatoes, halved
- salt & pepper

Preparation
Preheat your oven to 400 F / 215 C

Remove the ends of the lemons & discard them (don't cut in too deep - you want to keep a closed bottom). Then cut the lemons in half crossways, giving you little lemon bowls.

Using a small knife, remove the lemon flesh, leaving you with 4 hollow lemon rind bowls. (Again you don't want to break into the rind)

Cut a piece of mozzarella to fit inside, then lay a basil leaf, half an anchovy fillet, and half a cherry tomato on top with a pinch of salt & pepper and a little drizzle of good olive oil. Put another slice of mozzarella on top - the lemon should now be filled up. Do the same to the rest of the lemon bowls.

Place on a baking sheet & cook in a preheated oven for 10 - 15 minutes, until golden & bubbling.

Remove from the oven and serve immediately. To eat: scoop the mozzarella out and eat it with the bread to soak up any juices!

Source: Foodista

Vitamin D is a fat-soluble vitamin in a family of compounds that includes vitamins D1, D2, and D3.

Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get vitamin D from certain foods and supplements to ensure adequate levels of the vitamin in your blood.

Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus and facilitating normal immune system function.

Seared Scallops With Pineapple, Ginger & Lemongrass Salsa

Ingredients
- 1 teaspoon apple cider vinegar
- 1 teaspoon cilantro, finely chopped
- 1 tablespoon and 1 teaspoon extra virgin olive oil
- 1 tablespoon freshly grated ginger
- 1/2 pound green beans
- 1 teaspoon honey
- 1 tablespoon lemongrass, finely chopped
- 1/4 cup pineapple, finely diced
- 1/8 teaspoon red pepper flakes
- 2 tablespoons safflower oil
- 4 large sea scallops
- 1/2 teaspoon sesame seeds
- 1 medium shallot

Preparation
Peel the shallot and slice crosswise into thin discs, about 3mm thick.

Place the sliced shallot, 1 tsp. of olive oil and a pinch of salt in a small skillet and bring to medium heat. Cook the shallot for 5-7 minutes until it has softened, but has not browned.

Remove from heat. In a small bowl, combine the cooked shallot and the rest of the ingredients for the salsa.

Whisk together with a fork and adjust to taste by adding more honey, vinegar, or salt. Wash, trim, and steam the French beans.

Remove them from the heat before they're done cooking (still a little crispy) and run them under cold water to halt the cooking process. Set aside to dry. Meanwhile, heat the safflower oil in a large, heavy-bottomed skillet over high heat. I highly recommend you use a cast iron skillet, both for its heat retention and for its natural non-stick nature. Bring the oil just below its smoking point you should see light whisps of smoke, but not much more than that. Ensure the surface of each scallop is as dry as possible to encourage browning.

Place the scallops in the pan, leaving plenty of space between each one. Don't touch them for 60 seconds they're busy forming a golden crust and if you move them, you risk tearing them away. After 60 seconds, lift the edge of one of the scallops to check for brownness. If it is golden brown, flip it over and give it another 90 seconds. If not, let it sit for another 30 seconds. Cooked scallops can still be translucent in the middle, but cook them to a doneness you're comfortable with.

Remove the scallops from the pan and turn off the heat. Toss in the French beans and let them sizzle for about a minute, soaking up the great flavor the scallops have left behind. To plate, lay down a pile of beans and divide the scallops between two plates. Top with the salsa mixture, and a little extra sesame seeds, if you so desire.

Source: Foodista

Chia seeds may be small, but they’re incredibly rich in nutrients.

There are antioxidants, minerals, fiber, and omega-3 fatty acids in chia seeds.

Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies.

Berry Cobbler

Ingredients
- 2 cups All Purpose Flour
- 1 teaspoon baking powder
- 1 cup fresh organic blackberries
- 1/4 cup butter
- 1 1/2 tablespoons cornstarch
- Half a cup granulated sugar, divided
- 1/2 cup milk
- 1/2 teaspoon salt
- 1/2 cup water
- Whipped cream optional

Preparation
Heat oven to 400 degrees. In a medium saucepan, stir together 1 cup sugar, cornstarch, and water.

Add berries; cook and stir over medium heat until thickened.

Pour into an 11 x 7 x 2-inch baking dish or 2-quart casserole. In a bowl, combine flour, 1 1/2 tablespoons sugar, baking powder, and salt. Using a pastry blender or two knives, cut butter into flour mixture until crumbly. Stir in milk. Drop batter by spoonfuls onto berries.

Bake for 20 to 25 minutes, until

Source: Foodista

Celery is a great source of important antioxidants. Antioxidants protect cells, blood vessels, and organs from oxidative damage.

Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. It’s also a wonderful source of phytonutrients.

Avocado Toast With Caramelized Sweet Onion, Grape Tomatoes, Fresh Garden Chives, and Chive Blossoms

Ingredients
- 2 tablespoons olive oil
- 1/4 sweet yellow onion, sliced
- 15 grape tomatoes, halved
- 1/2 avocado
- 2 slices of quality bread
- 2 springs chives, minced
- 1 tablespoon chive blossoms (if in season)
- Salt to taste
- Ground black pepper to taste

Preparation
Saute sliced onions and tomatoes with olive oil over medium-high heat for 5-8 minutes. Season with salt and pepper. Set aside.

Toast two slices of bread in a toaster.

Evenly smear avocado onto each slice of toast.

Sprinkle with salt and pepper.

Top toast with onions and tomatoes.

Garnish with fresh chives and chive blossoms.

Source: Foodista

Fun food fact:

A coconut that has been cleanly split open without jagged ends is a good sign.

This is considered good luck in the Philippines. Coconut can also naturally crack on its own. If this happens, it is due to the surrounding atmospheric changes.

Spring Salad with Radishes and Beets

Ingredients
- 1 1/2 cup baby spinach
- 1/3 cup roasted golden beets (see directions for roasting beets)
- 1 medium watermelon radish, thinly sliced
- 2 medium French breakfast radishes, thinly sliced
- 1/4 medium avocado, sliced
- 1/3 medium fuji apple, sliced
- 1 Tbs feta cheese
- 1/2 Tbs sliced roasted almonds
- 1 to 2 Tbs olive oil (for roasting beets)
- salt and pepper to taste

Preparation
Preheat the oven to 375F. Line a baking sheet with parchment paper or a silicone mat.

Peel 3-4 medium beets and dice them into small cubes.

In a medium-sized bowl, toss the beets with 1 to 2 tablespoons of olive oil.

Sprinkle a dash of salt on the beets and mix again.

Spread the beets onto a baking sheet in a single layer.

Bake for about 30 to 35 minutes, or until they can be easily pierced with a fork.

In a small bowl, mix the spinach, radishes, 1/3 cup beets, feta, and sliced almonds together.

Pour the salad onto a plate and top it with sliced avocado and apples.

Refrigerate any leftover beets in an airtight container

Season salad with salt and pepper and enjoy with your dressing of choice.

Source: Foodista

Chili peppers are the fruits of Capsicum pepper plants, notable for their hot flavor.

Chili peppers are primarily used as a spice and can be cooked or dried and powdered. Powdered, red chili peppers are known as paprika.

Capsaicin is the main bioactive plant compound in chili peppers, responsible for their unique, pungent taste and many of their health benefits.

It’s important to pay attention to your own tolerance levels when eating chili peppers!

Corn Salsa

Ingredients
- ½ bell pepper – chopped
- 1/4 cup chopped celery
- 5 ears of fresh corn – quick boil and sliced from the cob
- ½ cup of fresh basil – chopped
- 1 clove of garlic – chopped
- ½ jalapeño – chopped with seeds
- ¼ red onion - chopped
- salt, black pepper - to taste
- 1/4 cup sugar
- 1 sweet pickle
- 1 vine ripe tomato - diced
- ¼ cup vinegar

Preparation
Combine all of the above ingredients in a bowl.

Combine the ingredients for the dressing and add to the salsa.

Serve chilled.

Source: Foodista