Top 10 Super Foods For Super Health

Source: Beaumont Hospitals Housecall (Fall 2007)

Certain foods are packed with numerous health benefits. Here's a list of these super foods and their super powers. Eat them often as a healthier alternative!

1. FISH
Salmon, albacore tuna and sardines are all high in omega-3 fatty acids, which decreases blood clotting, prevents heart arrhythmias and combats inflammation. Try eating these fish twice a week. If you're not a fish lover, take a fish oil supplement each day instead. "Omega-3 fatty acids are instrumental in reducing the risk of heart attack by lowering cholesterol, reducing triglycerides and promoting the health of coronary artery walls," says barry Franklin, Ph.D., director of Beaumont's Cardiac Rehabilitation and Exercise Laboratories.

2. ALMONDS
This nutritious nut is high in monounsaturated fat, which helps lower LDL "bad"cholesterol, and high in vitamin E, an antioxidant to help protect cells from everyday damage. A 1/3 cup serving provides six grams of protein and three grams of fiber, making it a satisfying snack or a crunch topping for yogurt.

3. EDAMAME (eh-dah-MAH-mee)
These green soybeans can lower LDL "bad" cholesterol, and new research suggests they may protect against colon cancer. Look for edamame in the freezer section of most grocery stores. Just steam and pop the beans out of the shells for a snack, or add them to your next salad.

4. BLUEBERRIES
These blue marvels lead in antioxidant power, thanks to anthocyanins, the pigment that gives them their blue color. A one-cup serving has only 80 calories, four grams of fiber and a good dose of vitamin C. Stock up on fresh or frozen blueberries and add it to a batch of pancakes or a scoop of low-fat frozen yogurt.

5. SPINACH
This leafy green is loaded with vitamin C, calcium, fiber and lutein, a carotenoid that guards against age-related eye diseases. Steam spinach with garlic and drizzle with olive oil for a quick, crowd-pleasing side dish.

6. FLAXSEEDS
These tiny, nutty-flavored seeds are a good source of omega-3 fatty acids, fiber and lignans, a phytochemical that may block hormone-related cancers. Sprinkle one to two tablespoosn of ground flaxseeds (grind in a coffee grinder or buy flasxeed meal) into cold or hot cereals, yogurt, soups and batters.

7. LENTILS
Available in a rainbow of colors, lentils offer a variety of heart-protective nutrients, including folate and fiber. They are a healthy meat alternative, providing nine grams of protein and 3.3 milligrams of iron per serving. Lentils acan be prepared warm as a soup or cold for a summer salad.

8. QUINOA (keen-wah)
These seed-like grains are packed with goodness. A 1/2 cup serving has 11 grams of protein, five grams of fiber and ample magnesium, potassium, zinc and iron. Just substitute quinoa for white pasta in your next pasta salad.

9. YOGURT
This cultured milk product is famed for its friendly bacteria, collectively called "probiotics," which promotes good digestion and boosts immunity. For breakfast, mix your favorite flavored yogurt with fruit and milk for a healthy smoothie.

10. DARK CHOCOLATE
Saving the best for last, dark chocolate is high in flavoniods, a type of antioxidant beneficial for health. Choose dark chocolate with 60 to 70 percent cacao for the most antioxidants and moderate your portions.

Pata Tim

1 pork fresh ham (about 5 to 8 lbs.)
1 pc. star anise
2 tbsp. oyster sauce
3 tbsp. sugar
3 tbsp. soy sauce
2 pork bouillons
1 tbsp. sherry wine
1 medium carrot, cut to flowerettes
1 cup asparagus (optional)
1 small bunch napa cabbage or bok choy, cut about 2 inches
100g. snow peas
1 cup young corn
2 tbsp. Cornstarch dissolved in 1 tbsp water
Salt and pepper to taste

Preparation:
Sear and brown the pork ham on all sides.
Combine pork fresh ham with 3 cups water and the next six ingredients.
Simmer until meat is tender.
At this point taste the sauce and adjust the taste.
Take out the pork, put in a big platter and set aside.
Meanwhile, add vegetables into the pot and cook until just crisp-tender.
Thicken the sauce with cornstarch mix. Bring to a simmer again.
Arrange cooked vegetables on top of the pork ham and pour the sauce.
Serve hot with steamed rice.

HUMUT KAAYO- means "smells so good" in Cebuano

Pancit Bam-I

PANCIT BAM-I

This is a Cebuano pancit. Pancit is a must have in a birthday celebration. Mama says..it signifies longevity (long noodles) that's why cutting the noodles is a no! no!

Prep and Cooking time: 40 minutes
SERVINGS:6 Servings

INGREDIENTS
1 (1o ounce) package Sotanghon noodles
(sometimes called cellophane noodles, bean thread noodles, vermecelli)
1 package of fresh egg noodles (available at any Asian stores)
1 tablespoon oil
1 medium onion, finely diced
3 cloves garlic, minced
1 chicken breast skinless boneless (can substitute w/ pork, shrimp or mixture of all)
sliced thinly
1 cup cabbage, thinly sliced
1/2 cup carrot, julienned (matchstick shape)

1/4 lb. of snow peas cut on a bias
1 bell pepper, julienned (optional)
1/3 cup of soaked black fungus thinly sliced(Chinese mushrooms)

2 pcs. of green onions/scallions cut in a bias for garnish
1/4 cup soy sauce
Black Pepper to taste
1 cup chicken stock or broth (if not available, mix 1 cube chicken boullion w/ 1 cup water)
2 lemons - cut into wedges, for garnish

DIRECTIONS
Place the rice noodles in a large bowl, and cover with warm water. When soft, drain, and set aside.
Rinse the fresh egg noodles .
In a big bowl gently mix together both noodles. Set aside
Heat oil in a wok or large skillet over medium heat.
Stir in chicken, let it cook until it turns white, remove and set aside.
Add a little of oil if needed. Saute onion and garlic until soft.
Put back the chicken, add the soy sauce, black fungus constantly stirring and mixing them making sure your wok is still hot.
Add cabbage, carrots and snow peas, stir and add a little bit of the stock just enough to cover the meat and veggies.
Cook until cabbage, carrots and snow peas are cooked but still crispy.
Remove 1/2 of the meat and veggie mixture and set aside.
Toss in noodles, and cook until heated through, stirring constantly.
Adjust seasoning at this point.
Transfer pancit to a serving dish.
Top w/ the remaining meat and veggie mixture and garnish with scallions and sliced lemons.
Squezze lemon juice on top of your noodles and enjoy!!!!

**I USED PORK IN THE PICTURE

LAMI-KAAYO - MEANS DELICIOUS IN CEBUANO