Functional Food Recipe

assorted sliced fruits in white ceramic bowl
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Now that you know what some of the more popular functional foods are we want to show you how to implement them into your diet!  In this blog we have designed some recipes that can help you increase your intake of functional foods and eat delicious foods.

Turmeric Chicken Stir Fry

Prep Time: 15 minutes        Cook Time: 15 minutes

Ingredients:

  • 1 teaspoon turmeric
  • 2 teaspoon freshly grated ginger
  • 1 clove minced garlic
  • 1/2 teaspoon coriander
  • dash of red papper flakes
  • salt and pepper
  • 1 lbs of chicken cut into 1 inch cubes
  • Assortment of mixed vegetables that equal 4 cups: broccoli, snap peas, shredded carrots, cauliflower, bok choy, celery, sliced onion, bamboo
  • 2 tablespoon soy sauce

Directions:

1.)  In a medium bowl combine all spices listed above (tumeric, garlic, ginger, salt, pepper, red pepper flakes, coriander).  And then mix cubed chicken into spice mixture.  Let this marinate in the spices in the refrigerator for 30 minutes.

2.)  In a wok or medium pan add 1 tablespoon of oil and heat to a med high heat.

3.) Add chicken to pan and cook until browned on all sides (3-5 minutes).  Then remove the chicken and put on a clean plate.

4.) Next in the same hot pan cook the vegetables until soft (3-4 minutes).

5.) Add back in the chicken and add the soy sauce.  Cook all the food together for a few minutes until re-heated.

6.) Serve over cauliflower rice or brown rice.

Nutrition information:

Makes 4 servings.  Calories per serving: 348kcal (not including rice) .

Carbs: 19gm Protein: 31gm Fat: 1gm

 

red strawberry and raspberry on white ceramic bowl
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Super Oatmeal

Prep Time: 5 minutes   Cook Time: 15 minutes

Ingredients:

  • 1/2 cup plain rolled oats
  • 1 cup unsweetened almond milk
  • 1 tablespoon ground flaxseed
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 1 tablespoon local honey

Directions:

1.) In a small pot cook the oats in the almond milk on high for about 10 minutes until all of the milk is absorbed.

2.) Add in the rest of the ingredients listed above and mix well

3.) You can top your oats with other nutritious foods to give flavor and variety.  EX: berries, walnuts, cocoa nibs, flakes coconut.

Nutrition Information:

Serving size: 1 serving.  Calories per serving: 201kcal (not including toppings).

Carbs: 33gm Protein: 5gm Fat: 5gm