Like other vegetables, cauliflower is a great source of fiber. This allows it to have a beneficial impact on colon health and colon cancer. There has even been research done lately that points to it, along with other vegetables like Brussels sprouts and cabbage, being helpful in the fight against breast cancer. You’ll also find that cauliflower is a rich source of the B vitamin, which is excellent when it comes to cell growth and replication, something that is essential for expecting mothers and people who are recovering from illness.

In addition to this, you’ll find that cauliflower contains allicin, a chemical that improves the health of your heart and reduces the chance of stroke. Another health benefit of cauliflower is it also contains selenium, which helps strengthen your immune system. Essentially, cauliflower offers a great way to maintain your health and to strengthen it at the same time.

When you are cooking with cauliflower, you’ll find that it doesn’t take much at all to make it palatable. Try cutting the florets down to one-inch pieces and tossing them with olive oil, salt and pepper. Then roast the in a cooking pan at 400 degrees for around 20 minutes and you’ll find that the cauliflower that comes out is quite soft, slightly sweet, and mildly caramelized. This basic recipe can be adjusted to your taste, and you’ll find that you can get lots of variations by using different spices and seasonings.

Another way to prepare cauliflower is to mash it, like potatoes. Start by steaming the cauliflowers and then mashing them, preferably using an immersion blender. You’ll find that by adding just a little bit of salt and butter to this dish, it be quite tasty. Though the taste is not much like potatoes, the texture is still pleasing. Sprinkle some shredded cheese, or butter-saute some breadcrumbs to put on top for added flavor and color.

Taking some time to learn about the health benefits of cauliflower, as well some great ways to prepare it, can give you another ‘tool’ to use, either when sneaking some nutrition into your picky-eaters diet, or adding to our own.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – If they give you gas, take precautions before you eat them. Soaking them first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables healp guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately. It is rich in antioxidants and increases energy. You can get more done and look better while doing it. You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat. Try these super foods to get started on the right foot.

Instructions:

1. Slice the acorn squash in half. Scrape out the seeds and the strings.

2. Place the squash face down in a casserole pan filled with 1/2 inch of water.

3. Sit the pan in a 350-degree oven for about 10-15 minutes.

4. While the squash is steaming, peel and slice the apples.

5. Mix in the brown sugar.

6. Take the squash out of the oven, placing face up, and fill the cavities with the apple mixture.

7. Add a pat of margarine to each half and top with a shake or two of nutmeg.

8. Cover very lightly with foil.

9. Return the dish to the oven, and bake until the apples and squash are soft and cooked. This takes approximately another 30 minutes.

1. Start with your cuts of meat. Cut off the excess fat when working with chicken. If you aren’t the type who likes to mess with chicken parts, buy them already skinned and boneless. With steaks, cut away the outer fat but don’t worry about the marbled effect within the meat. Do the same for pork. A butcher can guide you to the right cuts of meat for grilling if you ask them.

2. Steam your vegetables on the grill. You are cooking the meat on there, why not the rest of the meal? Spray a piece of aluminum foil with non-stick cooking spray and then wrap your sliced vegetables in it. The heat from the grill will create convection current inside the foil. Make sure that you tent the foil so that the air can move among the vegetables.

3. Fish is a healthy alternative to other meats. Fattier fish like salmon are rich in omega-3 fatty acids. Fish is tasty and tender when cooked on the grill. Fillets of fish crumble up easy so put them in foil just like the vegetables to keep them together during grilling. Fish steaks are better for direct grill cooking than fillets. They are thick but will cook quicker than other meats so don’t turn your back on them.

4. Spice it up! Instead of using salt on grilled foods, experiment with other seasonings. The process sears the outside and the seasonings that you have applied. Combined with the succulent juices that will be released once the meat is cut, these seasonings will add flavor to your meal.

5. Grilled fruit is a healthy dessert option. Pineapple, apples, or bananas are all made even sweeter as their natural sugars are brought out when warmed on the grill. Top with vanilla yogurt or icecream for a sweet, creamy yet healthy treat.

To grill healthy doesn’t mean you have to sacrifice flavor or your favorite meats. The fat that is in the meat will all drip away as it cooks leaving you with a tender and heart-friendly main course. Your veggies steamed right on the grill will be a healthy addition, with grilled fruit to cap it off

While this dish is quite hearty on it’s own, you might stretch it to serve more by making it a side dish to grilled or seasoned baked chicken breasts, then maybe add a green salad on the side as well. Either way, be sure to have some crusty bread or dinner rolls to go along with it.

Ingredients:

• 2 teaspoon Olive oil
• 1 1/4 cups chopped zucchini
• 1/2 cup sliced onion
• 1/2 cup sliced celery
• 1/2 cup diced red bell pepper
• 1 teaspoon Dried oregano
• 2 garlic cloves minced
• 1 cup dried tomato
• 1 (15oz) can cannellini beans or other white beans, rinsed & drained
• 2 rosemary sprigs
• 1 cup chopped spinach
• 1/4 teaspoon Salt
• 1/8 teaspoon Black pepper
• 1/2 cup (2 oz) pre-shredded fat-free mozzarella cheese

Instructions:

1. Heat oil in skillet.
2. Add zucchini and next 5 ingredients, sauté 10 minutes
3. Stir in tomato, beans, and rosemary, cook 5 minutes
4. Add spinach, salt, pepper to zucchini mixture.
5. Cook until spinach wilts.
6. Sprinkle with cheese.
7. Cover & let stand until cheese begins to melt.

Reminder: Discard the rosemary sprigs before serving.

If you are with your kids for most of the day, it’s a good idea to set up some sort of routine about snacks. If you allow two or three snack times throughout the day, one may be for ice cream or some other treat, and the others might be healthier. Below are some general options to implement in your daily life. Each of them allows for much variation.

The Veggie Tray
A good way to give your kids healthier snacks during the summer and after school is to make a veggie tray. It will allow them to try different vegetables, but it will also only give them the option of eating healthy. Oh, and yes, it’s okay to give them dip for the celery, carrots, cauliflower, or broccoli – maybe peanut butter for the celery, or ranch dressing with the carrots and other raw veggies. If you want to expand their taste buds, add something they haven’t had before and see if they try it. You never know what they may end up liking.

The Fruit Tray
Again, this is just another way to give them different options. Orange slices, apples, bananas, berries, pineapple chunks, and several other fruits will work well. The thing you need to remember is your tray doesn’t have to be boring. Add some peanut butter for dipping the apples or make fruit snacks out of several different fruits skewered on a popsicle stick, or serve the chunks on toothpicks. If you have older kids it may be a little cheesy, but for the younger ones they will enjoy it.

Remembering Milk
Unfortunately, milk has taken a backseat to Gatorade and other juices for some families today. (Not so much here – my kids LOVE milk!) A way to get your children to drink more each day is by adding a snack that goes well with milk. An alternative to cookies, try giving them graham crackers to dip in the milk. It’s a bit more of a healthier choice and there aren’t too many children who will turn their nose up to this snack.

Keep the Variety Going
You don’t have to do the same thing each week – variety is the spice of life. Try mixing up your healthy snacks, even give them some choices, and your children will be developing healthier eating habits. Not only will they enjoy it, but you will also be making this a new part of their daily routine, which will translate into healthier kids and a happier you.

Ingredients:
Lettuce leaves
4 tbsp grated Brazil nuts
4 tbsp chopped dates
2 tomatoes, sliced
2 carrots, grated
2 raw beetroots, grated
About 12 oz grated cabbage
1/2 cucumber, sliced
Vinaigrette of your choice

Preparation:
Place lettuce leaves on plates. Combine the Brazil nuts and the chopped dates and put them in a pile in the middle of the plate. Add the other vegetables in piles around the nuts and create an appetizing and colorful dish.

Just before serving, pour a bit of vinaigrette over the salad to moisten.

Variations:
Perfect as a super-healthy vegetarian appetizer.
Serve a long side a grilled chicken breast, with some crusty bread.
Place the lettuce leaves on a flour tortilla, or flatbread. Arrange nut/date mix along with other salad fixings in center, then fold over or wrap tortilla for a healthy portable lunch.