fabulous for you

Southern Living, Apr 2007 by Johnson, Holley

Enhance your healthy lifestyle with these nutrient-packed foods.

Make smart food choices with good-for-you ingredients. Oats, berries, soy, and nuts power up your glass or plate. They provide vitamins, minerals, and antioxidants to help you look and feel your best.

soy good!

Soy milk is naturally a good source of protein, B-vitamins, and iron. Many brands are fortified with additional vitamins and minerals such as calcium, vitamin D, and vitamin B12.

It is an excellent nondairy substitute for milk and is especially good for those who are allergic or lactose intolerant.

blueberry soy shakes

MAKES 3 SERVINGS

PREP: 10 MIN.

Use soy milk in place of milk in coffee; when preparing hot or cold cereal; when making creamy soups, casseroles, or smoothies; and in mixes for pancakes or muffins.

2 cups frozen unsweetened blueberries

1 cup soy vanilla yogurt, softened*

1 ½ cups low-fat soy milk*

1. Process all ingredients in a blender or food processor until smooth, stopping to scrape down sides. Serve immediately. *1 % low-fat milk or yogurt may be substituted, if desired.

Note: We prefer frozen blueberries over fresh in this recipe because they yield a brighter color and smoother texture.

Per 1 ½-cup serving: Calories 175; Fat 2.6g (sat 0.1 g, mono 0.4g, poly 0.9g); Protein 4.4g; Carb 35.6g; Fiber 5.5g; Chol Omg; Iron 1.1 mg; Sodium 55mg; Calc 334mg.

peach-oat muffins

MAKES 24 MUFFINS

PREP: 15 MIN., BAKE: 20 MIN.

These muffins are loaded with many of the components of a well-rounded breakfast: fiber and whole grains from oats and bran cereal, good fats from pecans and canola oil, dairy from nonfat buttermilk, and fruit from dried peaches.

¼ cup chopped pecans

1 ¾ cups uncooked regular oats

1 cup sugar

¾ cup canola oil

2 large eggs

1 ¼ cups all-purpose flour

1 tsp. baking soda

1 tsp. salt

1 cup peach nectar

1 cup nonfat buttermilk

5 cups wheat bran cereal

1/3 cup chopped dried peaches

1. Heat pecans in a small nonstick skillet over medium-low heat, stirring often, 2 to 4 minutes or until toasted.

2. Process oats in a food processor or blender, about 45 seconds or until finely ground.

3. Beat sugar and oil at medium speed with an electric mixer 1 minute. Add eggs, 1 at a time, beating until blended after each addition. (Mixture will be light yellow.)

4. Combine ground oats, flour, baking soda, and salt in a small bowl. Stir together peach nectar and buttermilk in a small bowl. Add oat mixture to sugar mixture alternately with peach mixture, beginning and ending with oat mixture. Stir until blended after each addition. Gently stir in bran flakes, dried peaches, and toasted pecans. Spoon batter evenly into lightly greased muffin cups, filling three-fourths full.

5. Bake at 375° for 20 minutes or until golden brown. DONNA HAYES

JONESBOROUGH, TENNESSEE

Note: Muffins may be frozen for up to 1 month. Heat in toaster oven or microwave at HIGH 30 seconds. For testing purposes only, we used Post Premium Bran Flakes cereal.

Per muffin: Calories 176; Fa 6.6g (sal 0.6g, mono 3.6g, poly 1 .Sg); Protein 3.5g; Carb 27.5g; Fiber 2.5g; Chol 18mg; Iron 3mg; Sodium 180mg; Calc 21mg.

spiced pecans

MAKES ABOUT 5 CUPS

PREP: 10 MIN., BAKE: 20 MIN., COOL: 30 MIN.

1 egg white

4 cups pecan halves (about 1 lb.)

½ cup sugar

1 tsp. ground cinnamon

1 tsp. ground ginger

¼ to ½ tsp. ground cayenne pepper

¼ tsp. salt

1. Whisk egg white in a large bowl until foamy. Add pecans, and stir until evenly coated with egg white.

2. Stir together sugar and next 4 ingredients until blended; sprinkle sugar mixture evenly over pecans; stir gently until pecans are evenly coated. Spread pecans in a single layer in a lightly greased aluminum foil-lined 15- x 10-inch jelly-roll pan.

3. Bake at 350° for 18 to 20 minutes or until pecans are toasted and dry, stirring once after 10 minutes. Remove from oven, and let cool 30 minutes or until completely cool.

Note: Store pecans in a zip-top plastic freezer bag at room temperature up to 3 days, or freeze up to 3 weeks.

Per (2-Tbsp.) serving: Calories 85; Fat 7.8g (sat 0.7g, mono 4.4g, poly 2.3g); Protein 1.1g; Carb 4.1 g; Fiber 1.1 g; Chol Omg; Iron 0.3mg; Sodium 16mg;Calc8mg.

simple super salad

Choose your favorite combination of fruits and vegetables to toss with leafy salad greens. Add fresh mango slices and strawberries for a vitamin C boost. Their acidity increases iron absorption from the salad greens. Try asparagus spears, zucchini ribbons, and Spiced Pecans for crunch. For added convenience, use bottled vinaigrette dressed up with fresh lemon juice and grated lemon rind. Sprinkle salad with feta cheese, and serve alongside grilled chicken, pork, or seafood.

healthy benefits

* Stave off heart disease, certain cancers, and diabetes with wholesome super foods.

* Soy provides isof lavones that reduce the risk of cardiovascular disease and certain cancers, enhance bone health, and decrease menopause symptoms.

Serve Peach-Oat Muffins with peach preserves as a hearty breakfast or midmorning snack.

-HOLLEY JOHNSON, M.S., R.D.