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Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
Superfood recipes ppt
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Superfood recipes ppt

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  • 1. Eggplant dip is similar to hummus and can be used as a side for veggies or as a spread for your sandwiches!Preparation Information Time: 30 minutes Serves: 8 Total Cost:$3.58 Price per Serving: $0.45
  • 2. Ingredients:1 large eggplant 1 16 oz can chickpeas, drained (garbanzo beans) Cooking spray 3 cloves garlic 1/3 cup lemon juice 2 Tbs Peanut butter Salt and Pepper to taste 1 Tbs olive oil-as needed
  • 3. Directions: Peel and slice eggplant about ½ inch thick, and roast in 400 degree oven for approximately 15-20 minutes, or until soft. Be sure to spray the cookie sheet with cooking spray before placing eggplant on the sheet. In a blender or food processor, combine eggplant and remaining ingredients, except oil until smooth. Use a spatula to ensure all of the ingredients are pureed together. Mixture will be somewhat thick. Slowly incorporate olive oil until well mixed. Serve chilled.
  • 4. Suggestions Use crushed red pepper or cayenne pepper for an added kick. Enjoy with veggies such as carrots or cucumber, on a pita, or as a sandwich spread. Try using black beans or white beans in place of the chick peas. Vegetable oil can be used instead of olive oil. Prepare the night before a party for a great appetizer dish!
  • 5. Calories 153 Cholesterol (mg) 0Calories from Fat 48 Vitamin A - RAE (mcg) 3Calories from SatFat 8 Vitamin B1 - ThiaminProtein (g) 7 (mcg) 0Carbohydrates (g) 21 Vitamin B2 - Riboflavin (mg) 0Sugar (g) 6Dietary Fiber (g) 6 Vitamin B3 - Niacin (mg) 1Soluble Fiber (g) 2 Vitamin B6 (mg) 0InSoluble Fiber (g) 4 Vitamin B12 (mcg) 0Fat (g) 5 Vitamin C (mg) 0Saturated Fat (g) 1Trans Fat (g) 0 Vitamin D - mcg (mcg) 0Mono Fat (g) 3 Vitamin E - Alpha 1Poly Fat (g) 1 Folate (mcg) 113
  • 6. Calcium (mg) 37Iron (mg) 2Magnesium (mg) 43Phosphorus (mg) 126Potassium (mg) 346Sodium (mg) 61Zinc (mg) 1Omega -3 (g) 0Omega - 6 (g) 1
  • 7. This eggplant recipe goes great as a side dish. Add some ground turkey or meat substitute to it to make it a meal!Preparation Information Total Time: 1.5 hours Serves: 4 Total Cost: $5.89 Cost per serving: $1.47
  • 8.  Ingredients 1 large eggplant Olive oil for sprinkling Dash of salt (1/8 tsp) 1/4 tsp Pepper 2 Tbsp olive oil 1 clove garlic, finely chopped 1 medium ripe tomato, coarsely chopped 1 onion chopped 1 Tbsp hot sauce 1 C cottage cheese 1/2 C Mozzarella, shredded, divided 1 Tbs Seasoning as appropriate (Italian seasoning, oregano) 1 egg, beaten
  • 9. Directions Set the oven at 400°F Halve the eggplant lengthwise. Place them in the baking dish, cut sides up. Drizzle generously with olive oil and season to taste. Bake for 25 minutes or until tender. Scoop out the eggplant flesh into a mixing bowl with a spoon and mash it with a fork. In a skillet, heat the 2 tablespoons olive oil over medium heat. Sauté chopped garlic over medium heat stirring often for 2 minutes, or until the garlic is fragrant. Add the tomatoes, onions, salt, and pepper, stirring often for 3-4 minutes. Stir in the eggplant flesh and hot sauce. Continue cooking, stirring occasionally, for 7 minutes or until the mixture is pulpy and well flavored. Turn the heat off.
  • 10.  Lower the oven temperature to 375°F. Stir the cottage cheese, 1/4 C mozzarella, seasonings into the eggplant mixture. Let the mixture cool for 5 minutes and add the egg and combine. Fill the eggplant shells back with the stuffing. Return the shells to the baking dish. Bake the eggplant for 30-40 minutes or until the shells are tender when pierced with a fork. During the last 10 minutes of baking, sprinkle ¼ C mozzarella on top of the eggplant.
  • 11. Suggestions Use low fat or fat free options for the cottage and mozzarella cheeses for a lower calorie, healthier dish! Vegetable oil can be substituted for olive oil. 1/2C spaghetti sauce can be used instead of tomatoes.
  • 12. Calories 232 Cholesterol (mg) 37Calories from Fat 90 Vitamin A - RAE (mcg) 100 Vitamin B1 - ThiaminCalories from SatFat 16 (mcg) 0Protein (g) 19 Vitamin B2 - Riboflavin (mg) 0Carbohydrates (g) 28Sugar (g) 11 Vitamin B3 - Niacin (mg) 1 Vitamin B6 (mg) 0Dietary Fiber (g) 6 Vitamin B12 (mcg) 1Fat (g) 10 Vitamin C (mg) 17Saturated Fat (g) 2 Vitamin D - mcg (mcg) 0Trans Fat (g) 0 Vitamin E - Alpha 2Mono Fat (g) 7 Folate (mcg) 50Poly Fat (g) 1 Calcium (mg) 362
  • 13. Iron (mg) 2Magnesium (mg) 45Phosphorus (mg) 328Potassium (mg) 645Sodium (mg) 555Zinc (mg) 2Omega -3 (g) 0Omega - 6 (g) 1
  • 14. This classic Italian dish can be served as an entrée. Try adding some ground turkey or meat substitute to make this a complete meal!Preparation Information Total Time: 1 hr 10 min Serves: 5 Total Cost: $14.27 Cost per serving: $2.97
  • 15. Ingredients 2 large eggplants, sliced lengthwise 3/4-inch thick (8 slices) 5 tablespoons olive oil Cooking spray for baking dish Dash table salt (1/8tsp) 1/2 tsp ground black pepper 2 garlic cloves, minced 1 (15-ounce) container Cottage Cheese 1 large egg 1 1/2 C shredded mozzarella cheese divided 1 tablespoons dried oregano leaves, Italian seasoning or other comparable seasoning 1 16oz jar of spaghetti sauce
  • 16. Directions Preheat oven to 400 degrees F. Arrange sliced eggplant in a single layer on 2 sheet pans. Brush on both sides using 3 tablespoons of oil and season with salt and pepper. Bake the eggplant until it is soft and golden, about 25 minutes. Turn over half way through cooking. After this step lower oven temperature to 350 degrees F. In a medium skillet add 2 tablespoons of oil and sauté the minced garlic for 2 minutes. Add jar of spaghetti sauce and allow it to simmer for at least 10 minutes. In a large bowl add the cottage cheese, egg, 1 C Mozzarella, Italian seasoning, 1/8 teaspoons of salt and 1/2teaspoon pepper. Mix well.
  • 17.  Spray a 13X9 baking dish with cooking spray. Spread half of the spaghetti sauce on the bottom of the prepared baking dish. Lay 4 slices eggplant on top followed by the cheese mixture. Lay another 4 slices of eggplant and finish with marinara sauce. Top with the remaining 1/2 cup Mozzarella. Bake until golden brown, at 350 degrees, for 30 minutes.
  • 18. Calories 324 Cholesterol (mg) 69Calories from Fat 155 Vitamin A - RAE (mcg) 43Calories from SatFat 41 Vitamin B1 - ThiaminProtein (g) 25 (mcg) 0Carbohydrates (g) 32 Vitamin B2 - RiboflavinSugar (g) 20 (mg) 0Dietary Fiber (g) 8 Vitamin B3 - Niacin (mg) 1Soluble Fiber (g) 2 Vitamin B6 (mg) 0InSoluble Fiber (g) 3Fat (g) 27 Vitamin B12 (mcg) 1Saturated Fat (g) 8 Vitamin C (mg) 6Trans Fat (g) 0 Vitamin D - mcg (mcg) 0Mono Fat (g) 12 Vitamin E - Alpha 2Poly Fat (g) 2 Folate (mcg) 49
  • 19. Calcium (mg) 372Iron (mg) 2Magnesium (mg) 39Phosphorus (mg) 207Potassium (mg) 553Sodium (mg) 1014Zinc (mg) 1Omega -3 (g) 0Omega - 6 (g) 1
  • 20. A classic buttermilk pancake jazzed up with sweet raspberries makes this a favorite for all ages. Add Raspberries to your favorite pancake mix for an easy morning meal!Preparation Information Total Time: 20 minutes Serves: 4 Total Cost: $6.00 or $1.08 Cost per serving: $1.50 or 0.27 cents for boxed version
  • 21. Ingredients  1 egg 1 Cup buttermilk 2 Tbsp olive oil 1 Cup flour, all purpose 1 Tbsp sugar, granulated 1 tsp baking powder ½ tsp baking soda ½ tsp salt 1 Cup raspberries Cooking spray, olive oil
  • 22. Directions Beat egg in a medium bowl and add remaining ingredients in order listed and beat until smooth. Heat frying pan and spray with cooking spray. Pour batter onto pan using ¼ cup of batter for each pancake. Flip pancakes once bubbles start to form on the top, or until golden brown. Remove from pan once golden brown on both sides.
  • 23. Suggestions Use boxed pancake mix to lower the cost of ingredients. Add additional mix or flour if the batter is too watery. Use low fat buttermilk for a lower calorie option! Don’t have buttermilk? Use 1 Cup milk +1Tbs vinegar instead! Serve with sugar free raspberry jam for an even sweeter morning treat! Try using half whole wheat flour for a higher fiber pancake that will help keep you full for your morning.
  • 24. Calories 247 Cholesterol (mg) 55Calories from Fat 83 Vitamin A - RAE (mcg) 22Calories from SatFat 16 Vitamin B1 -Protein (g) 7 Thiamin (mcg) 0Carbohydrates (g) 34 Vitamin B2 -Sugar (g) 8 Riboflavin (mg) 0Dietary Fiber (g) 3 Vitamin B3 -Soluble Fiber (g) 0 Niacin (mg) 2InSoluble Fiber (g) 1 Vitamin B6 (mg) 0Fat (g) 9 Vitamin B12Saturated Fat (g) 2 (mcg) 0Trans Fat (g) 0 Vitamin C (mg) 9Mono Fat (g) 6 Vitamin D - mcgPoly Fat (g) 1 (mcg) 0 Vitamin E - Alpha 1
  • 25. Folate (mcg) 73Calcium (mg) 150Iron (mg) 2Magnesium (mg) 22Phosphorus (mg) 121Potassium (mg) 189Sodium (mg) 632Zinc (mg) 1Omega -3 (g) 0Omega - 6 (g) 1
  • 26. Use this sweet and flavorful dressing on top of your favorite salad!Preparation Information Total Time: 5 minutes Serves: 24 Total Cost: $2.64 Cost per serving: $0.11
  • 27. Ingredients1 1/3 cups fresh raspberries or thawed frozen unsweetened raspberries 1/3 cup chicken broth 2 tablespoons sugar 1 tablespoon cider vinegar 2 1/2 teaspoons olive oil 2 teaspoons mustard
  • 28. Directions Add all ingredients to a blender. Blend for 30 seconds or until smooth.Suggestions  Use as a dressing for a salad or for your favorite veggie dip. For a less sweet dressing add more cider vinegar. To lower the sodium use reduced sodium chicken broth.
  • 29. Cholesterol (mg) 0Calories 13 Vitamin A - RAE (mcg) 0Calories from Fat 5 Vitamin B1 - ThiaminCalories from SatFat 1 (mcg) 0Protein (g) 0 Vitamin B2 - Riboflavin (mg) 0Carbohydrates (g) 2 Vitamin B3 - Niacin (mg) 0Sugar (g) 1 Vitamin B6 (mg) 0Dietary Fiber (g) 0 Vitamin B12 (mcg) 0Soluble Fiber (g) 0 Vitamin C (mg) 2InSoluble Fiber (g) 0 Vitamin D - mcg (mcg) 0Fat (g) 1 Vitamin E - Alpha 0Saturated Fat (g) 0 Folate (mcg) 2Trans Fat (g) 0 Calcium (mg) 2Mono Fat (g) 0 Iron (mg) 0Poly Fat (g) 0 Magnesium (mg) 2
  • 30. Phosphorus(mg) 3Potassium (mg) 12Sodium (mg) 18Zinc (mg) 0Omega -3 (g) 0Omega - 6 (g) 0
  • 31. Try this sweet treat as your breakfast, afternoon snack, or dessert.Preparation Information Total Time: 5 minutes Serves: 2 Total Cost: $2.01 Cost per serving: 1.01
  • 32. Ingredients  ¼ Cup raspberry yogurt ¾ Cup milk 1/3 Cup frozen raspberries Ice Directions  In a blender add all ingredients. Blend until smooth.
  • 33. Suggestions Use sugar free, non-fat yogurt and skim milk for a healthier, guilt free treat! Try using soy milk or almond milk for a nutty alternative to this smoothie! Fresh raspberries can be used instead of frozen, add 1/2C ice to keep the drink frozen!
  • 34. Calories 49 Cholesterol (mg) 2Calories from Fat 1 Vitamin A - RAE (mcg) 52Calories from SatFat 0 Vitamin B1 - ThiaminProtein (g) 4 (mcg) 0 Vitamin B2 - RiboflavinCarbohydrates (g) 9 (mg) 0Sugar (g) 7 Vitamin B3 - Niacin (mg) 0Dietary Fiber (g) 1 Vitamin B6 (mg) 0Soluble Fiber (g) 0 Vitamin B12 (mcg) 0InSoluble Fiber (g) 0 Vitamin C (mg) 4Fat (g) 0 Vitamin D - mcg (mcg) 1Saturated Fat (g) 0 Vitamin E - Alpha 1Trans Fat (g) 0 Folate (mcg) 4Mono Fat (g) 0 Calcium (mg) 146Poly Fat (g) 0 Iron (mg) 0 Magnesium (mg) 9
  • 35. Phosphorus(mg) 86Potassium (mg) 154Sodium (mg) 53Zinc (mg) 0Omega -3 (g) 0Omega - 6 (g) 0

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