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Vitamins on a budget

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Nutrient Packed Recipes

Oats in a Jar- 
1/4 cup Oats
1/2 cup Milk 
1/4 Banana
1/2 cup peaches or other fruit
1 T Chia Seeds
4-5 drops of stevia

Place in mason type jar and shake. Put in fridge 2-3 hours or overnight.
Over 2000mg Omega 3 per tablespoon of Chia Seeds.  

Black Bean Burgers-
1 can black beans
1 egg
1/4 cup bread crumbs
1 T cumin
1 t chili powder
1/2 jalapeno, seeded and minced
1/2 onion, minced
salt and pepper to taste

Combine all ingredients in food processor and blend until smooth. Form into four even sized patties and refrigerate to harden up before cooking. It can be grilled or placed in skillet for five to six minutes per side. (Also great to freeze)

Kale Salad-  
This recipe takes a leap of faith even for the most avid greens lover because it uses raw kale.  Most people are surprised when they taste it because the leaves seem very tender for being raw. The secret is massaging that kale to break down some of the cellulose and make it more tender. 

1 bunch kale
1 clove garlic, minced
Juice of 1 lemon
1 T olive oil
Salt and pepper

Chiffonade the kale leaves (roll the leaves tightly and cut into strips as thin as possible) and place in a large mixing bowl. Add the garlic, lemon juice, olive oil, salt and pepper and massage the kale as if you were kneading dough, for about a minute. Taste and adjust seasonings as needed. The salad can be made up to a day ahead of time.

Roasted Kale-
Kale
Olive Oil
Salt and Pepper

Cut or tear kale into bite-sized pieces and place in a baking dish. Drizzle with olive oil and sprinkle with salt and pepper. Bake for 10 to 15 minutes at 400 degrees, stirring once. 

One cup of Kale has over 100% DV of vitamins A, C & K.

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