health-full: May Menu Planner

5.07.2010

May Menu Planner

The late Spring produce has hit the market, which means berries are in full force along with snap peas, asparagus, herbs like basil and oregano, and even some small zucchini. For Mother's Day we have a tradition of serving up a special lunch after church for the grandmas. This Sunday our feast will showcase some fresh strawberries and cherries from the farmer's market - not as dessert, but heaped on top of our main dish - Strawberry-Balsamic Chicken - and our salad. The Strawberry Salsa can be made ahead so firing up the grill on the chicken is all we have to do for that dish. Our advice: skip the long lines to take Mom out to eat and make a special meal at home. It saves money and everyone can help out!

Sunday - Mother's Day Lunch
Sparkling Pomegranate Juice
Mini Zucchini and Goat Cheese Tarts
Baby Greens Salad with Pecans and Cherries
Strawberry-Balsamic Grilled Chicken
Wheat Berry Salad
Chocolate Chip Cannoli

Monday
Mahi Mahi Green Enchiladas
Baby Greens, Black Olives, Corn and Cherry Tomatoes

Tuesday
Grilled Portabella Sandwiches
Tomato-Basil Bisque

Wednesday
Thai Curry Chicken with Sugar Snap Peas
Coconut Jasmine Rice

Thursday
More-Please Meatloaf
Sweet Potato Fries with Spicy Avocado Sauce

Friday
Luscious Leftovers
Whole Wheat Blueberry Bars

Saturday - Paul's 30th Birthday Bash
Fondue Party
Dessert: Chocolate Dipped Strawberries & Cream Puffs

P.S. If any of these recipes look tempting to you, click on the link or leave us a comment and we can send them to you.

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FOOD4THOUGHT

"I see a day not long from now when every major mainstream media outlet proclaims this headline: Christians are the world's healthiest people, with less heart disease, diabetes and obesity than the rest of the world and have a vibrant level of health. When this day comes, our churches will have to double or triple in size as people from near and far will beat down our doors to learn about the God we serve. In that day, we will truly be God's city on a hill, a light in the dark world."
- Jordan Rubin, author of THE MAKER'S DIET

Healthy Bookshelf

The Real Food Revival by Sherri Brooks Vinton & Ann Clark Espuelas
Disease-proof Your Child: Feeding Kids Right by Dr. Joel Fuhrman
The pH Miracle: Balance Your Diet, Reclaim Your Health by Robert O. Young, PhD & Shelley Redford Young
Grains of Truth by Donna Span
The Best of Cooking Light cookbook
Super Baby Food by Ruth Yaron
Greater Health God's Way by Stormie Omartian
The Good Herb by Judith Benn Hurley
Healthy Kids by Marilu Henner
The Maker's Diet by Jordan Rubin
What the Bible Says About Healthy Living by Dr. Rex Russell

FUN FACTS: Fruit & Veggie of the Day

A p p l e

They say "an apple of day keeps the doctor away." There's some truth to this statement....
-Apple skins (please don't cut these off, mamas) contain antioxidants.
-Apples are best-known for its fiber (3 grams per apple) both soluble and insoluble, which helps you feel full and aids in the digestive system.
-There are 2,500 kinds of apples in the United States alone.

A r t i c h o k e

-Artichokes are an excellent source of fiber. (6 grams per medium artichoke)
-Artichokes contain the antioxidant compound called silymarin, which fights against skin cancer.
-Artichokes are a great source of folate, especially important for pregnant women.

A v o c a do
-Avocadoes have ounce for ounce more calories than any other fruit: 731 total.
-Avocadoes are high in good fat (30 grams).
-Avocadoes have more potassium than bananas.
-Avocadoes lower Cholesterol
-Avocadoes are high in Folate (Extremely important for pregnant ladies)

A s p a r a g u s
-Asparagus is high in antioxidant compound called glutathione
-Asparagus is high in Vitamin E which protects against heart disease
-Asparagus is High in folate

And the Answer is...

Mountain Dew with 55 mg of caffeine per 12 ounces.
followed by...
Diet Coke with 46
Dr. Pepper with 41
Pepsi Cola with 38
Caffeine is an addictive stimulant. Dr. Joel Fuhrman writes about the high fructose corn syrup and caffeine in soft drinks and the danger for children (as well as adults). He writes in DISEASE-PROOF YOUR CHILD, "Children crave more and more as they get older. By adolescence most children have become soft-drink addicts...Contrast this high level of sugary 'liquid candy' with the meager intake of fresh produce by children and teenagers, and it is no surprise that we have an obesity epidemic beyond all expectations."

And the Answer is...

Stick margarine.

Maybe this was too easy a question for all of you voters. According to Dr. Joel Fuhrman, in his book DISEASE PROOF YOUR CHILD: Feeding Kids Right, margarine has 20 grams of dangerous trans fat per 100 grams of food.

In contrast,
standard crackers have 8.4 grams
taco shells have 8 grams
french fries have 5.2 grams

In case you missed it, all four of these foods contain significant amounts of dangerous trans fats. Fuhrman writes, "Do not eat fried food. The only way to protect yourself is to eat wholesome food prepared at home or, if eating out, make sure you know what you are eating and how the dish was prepared."

Health-full Goals

We try to eat foods designed by God for food.
We avoid food addictions and help others on that journey.
We are passionate about delicious food and sharing it with others.
We feature recipes with a healthy twist and a budget in mind.
We will seek out and promote local and organic options as much as possible.
We are committed to regular play (exercise) to honor the bodies God has given us.
We will research products and excursions for families to celebrate healthful living.
We will highlight ways to support non-profit organizations who are committed to integrity and sustainable living for all people.