One of my New Year’s resolutions is to be healthier. I decided that if my goal is just to be healthier, that should include all the necessary things that go with it. If I eat healthier, walk and work out a little more, the rest will just naturally follow. That’s my story and I’m sticking to it. So, I figure if I have to eat healthier, you should too! After all, we’re in this together, right?

There are a few lists of foods that are considered “super foods.” They are called that because they pack so much good stuff into their small packages. This week we are going to look at recipes for a few of the super foods from this list and next week we will tackle more super foods from other lists. The “Did You Know” section will list the top 10 super foods from Web MD and tell you why they are considered super foods. Try to incorporate some of them into your foods this week. Some are simply a matter of grabbing a handful and munching. Others you cook or add to cooked food.

Whether you are trying to be healthier or just want some great food, these are recipes worth giving a try. They are delicious in spite of being good for you!

Our first recipe is for salmon. How do YOU pronounce it? Where I grew up, it was pronounced sal-mon. You said all of the letters. As an adult, I try to retrain myself to pronounce it saa-mon, making the “l” silent. Most times I fail. Anyway, however you say the word, the fish is delicious and very healthy. If you combine that with whole wheat pasta, you can almost hear your body getting healthier! Give it a try.

The second recipe uses the kiwi. I love kiwi. If you want the health benefit without any effort, just peel and eat the fruit by itself. But, I think you will love this recipe. It’s a combination of frozen yogurt, kiwi, chocolate and coconut. I’m not crazy about chocolate or coconut, so I don’t put them on. But, it’s delicious and beautiful either way.

The third recipe is mashed sweet potatoes. If you like mashed Irish potatoes, you’ll love this. You cake the potatoes so that you don’t lose the color and flavor. I cook them in the microwave instead of the oven because it’s faster and doesn’t heat up the kitchen.

Our last recipe uses Edamame beans. A few years ago, we couldn’t find them in our small town. Now we can. You can find them in the frozen food section and often in the fresh food section. There are lots of ways to use Edamame beans; this is just one, easy example.

I hope you enjoy eating a little healthier with me this year. But, don’t despair I will still put in some good, old-fashioned cakes, candy and junk food too!



Whole-Wheat Spaghetti with Lemon, Basil, and Salmon



1/2 pound whole-wheat spaghetti

1 clove garlic, minced

2 tablespoons extra-virgin olive oil

1/2 teaspoon salt, plus more for seasoning

1/2 teaspoon freshly ground black pepper, plus more for seasoning

1 tablespoon olive oil

4 (4-ounce) pieces salmon

1/4 cup chopped fresh basil leaves

3 tablespoons capers

1 lemon, zested

2 tablespoons lemon juice

2 cups fresh baby spinach leaves



Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but not soft, stirring occasionally, about 8-10 minutes. Drain pasta and transfer to a large bowl. Add the garlic, extra-virgin olive oil, salt, and pepper. Toss to combine.

Meanwhile, warm the olive oil in a medium skillet over medium-high heat. Season the salmon with salt and pepper. Add the fish to the pan and cook until medium-rare, about 2 minutes per side, depending on the thickness of the fish. Remove the salmon from the pan.

Add the basil, capers, lemon zest, and lemon juice to the spaghetti mixture and toss to combine. Set out 4 serving plates or shallow bowls. Place 1/2 cup spinach in each bowl. Top with 1/4 of the pasta. Top each mound of pasta with a piece of salmon. Serve immediately.



Kiwi Yogurt Pie



1-1/2 cups chocolate cookie crumbs

6 Tablespoons melted butter

1/2 cup toasted shredded coconut

3 kiwifruit, peeled and sliced thin

1/2 cup chopped fresh strawberries

2 pints strawberry frozen yogurt, slightly softened

3 whole fresh strawberries cut in half

1/4 cup miniature chocolate chips

Toasted coconut for garnish



Combine chocolate cookie crumbs, butter, and coconut. Press into the bottom and up the sides of a 9-inch pie plate. Freeze until firm.

Place a layer of kiwifruit over the bottom of the pie crust reserving 3 slices for garnish. Top evenly with the chopped strawberries. Spoon frozen yogurt over the top and mound slightly in the center. Freeze until firm.

Remove pie from freezer 10 minutes before serving. Cut remaining kiwifruit slices in half. Place kiwi and strawberry halves decoratively around the top of the pie. Sprinkle with chocolate chips and toasted coconut.

Slice pie and serve immediately.



Mashed Sweet Potatoes



3 large sweet potatoes, about 3 pounds

2 tablespoons unsalted butter

1 teaspoon kosher salt

1/4 cup orange juice

2 tablespoons maple syrup

2 tablespoons chicken broth, homemade or low-sodium canned, warmed



Preheat the oven to 400 degrees F.

Place sweet potatoes on a baking sheet and roast until easily pierced with a fork, about 1 hour. You can also cook them in the microwave as you would baked potatoes.

Peel the sweet potatoes while still hot. Combine the potatoes, butter, salt, orange juice, maple syrup, and chicken broth in a large bowl. Mash with a potato masher until the potatoes are smooth. Serve immediately. (This can be prepared a day ahead and reheated).



Herbed Corn & Edamame Succotash



1 1/2 cup frozen or fresh shelled Edamame

1 tablespoon canola oil

1/2 cup chopped red bell pepper

1/4 cup chopped onion

2 cloves garlic, minced

2 cups corn kernels

3 tablespoons dry white wine or water

2 tablespoons rice vinegar

2 tablespoons chopped fresh parsley

2 tablespoons chopped fresh basil

OR

1 teaspoon dried basil

1/2 teaspoon salt, or to taste

Freshly ground pepper to taste



Cook Edamame according to package directions, omitting salt (boil for about 4 minutes). Drain well.

Heat oil in a large nonstick skillet over medium heat. Add bell pepper, onion and garlic; cook, stirring frequently; until vegetables start to soften, about 2 minutes.

Stir in corn, wine (or water) and Edamame; cook, stirring frequently, for 4 minutes. Remove from the heat. Stir in vinegar, parsley, basil, salt and pepper. Serve immediately.





Did You Know?



10 Everyday Super Foods



Low fat or fat-free plain yogurt is higher in calcium than some other dairy products and contains a great package of other nutrients, including protein and potassium. It can also be enhanced with other good-for-you substances. Versatile yogurt can also be used in entree and bakery recipes, in dips for veggies, etc. Skim milk is another super dairy food that has only 83 calories per cup and is easy to slip into coffee to help you get one of the recommended three servings of dairy each day. Dairy foods contain practically every nutrient you need for total .

Eggs are nutritious, versatile, economical, and a great way to fill up on quality protein. Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory.

Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts, experts say, is portion control. "All nuts are healthful in small doses, and studies show they can help lower cholesterol levels and promote weight loss," says “Today Show” nutritionist Joy Bauer, MS, RD. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees. Put together your own "100-calorie packs" of nuts for easy and portable snacks.

Kiwis are among the most nutritionally dense fruits, full of antioxidants. One large kiwi supplies your daily requirement for vitamin C. It is also a good source of potassium, fiber, and a decent source of vitamin A and vitamin E, which is one of the missing nutrients, and kiwi is one of the only fruits that provides it. The sweet taste and colorful appearance of kiwis makes it easy to slice in half, scoop out with a spoon and enjoy alone, or slice it into desserts, salads, or side dishes. Kiwifruit can also have a mild laxative effect due to their high fiber content.

Quinoa (pronounced keen-wa) is now readily available in many supermarkets and is one of the best whole grains you can eat. It is easy to make, interesting, high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron. Quinoa also has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for heart disease and diabetes. Quinoa is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley. Try to make at least half your daily grain servings whole grains. In addition to quinoa, try barley, oats, buckwheat, whole wheat, wild rice, and millet.

Beans are good for your heart. Beans are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. They're also a good, low-fat source of protein, magnesium, and potassium. Edamame (whole soybeans) also contain heart-healthy omega-3 fatty acids. Beans can easily substitute for meat or poultry as the centerpiece of a meal, but they also work as a side dish, or tossed into soups, stews, or egg dishes. The U.S. Dietary Guidelines recommend 3 cups weekly.

Salmon is a super food because of its omega-3 fatty acid content. Studies shows that omega-3 fatty acids help protect the heart. That's why the American Heart Association recommends eating fatty fish like salmon twice weekly. Salmon is low in calories (200 for 3 ounces) has lots of protein, is a good source of iron, and is very low in saturated fat. You can simply grill or bake it, top it with salsas or other low-fat sauces, or serve it on top of salad greens. If you don't like salmon, try other kinds of fish, like canned tuna.

Broccoli is one of America's favorite vegetables because it tastes good and is available all year long. It's a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight. Broccoli is an excellent source beta-carotene (vitamin A). You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss into grains, egg dishes, soups, and salads.

Sweet potatoes lead the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C, calcium, and potassium) for a baked white potato. And before you add butter or sugar, taste the sweetness that develops when a sweet potato is cooked – and think of all the calories you can save over that loaded baked potato.

Berries pack an incredible amount of nutritional goodness into a small package. They're loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. And their flavors satisfy sweets cravings for a fraction of the calories in baked goods.





Karen’s Kitchen is a weekly column by Karen Freeman of Tarboro. Contact Karen at:

kvfreeman@triad.rr.com to exchange ideas, ask questions, submit recipes, tips or suggestions.

Check out her Web site: http://www.geocities.com/kvfreeman27886/