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The Healthy Family Meals Newsletter, Issue #132 Visual Appeal Boosts Fruit Consumption
May 20, 2010
Welcome! Learn How to Combine Healthy Recipes with Family Adventure!
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Food of the Week . . . Green Peas
Did you know that the B vitamins in green peas may help reduce fatigue and sluggishness?
In order for the energy in the food you eat to be accessible to your body for energy production, it must be transformed into a form your body can use. This transference of energy requires enzymes and many nutrients, especially B vitamins. The role of B vitamins in the functioning of the mitochondria (the energy production factories inside your cells) is one reason they are sometimes referred to as the "energy vitamins."
All of the B vitamins are important for producing energy, and plentiful amounts of most of them can be found in a one cup serving of green peas: one cup contains 27% of your daily value (DV) for B1, 18% DV for B6, 16% DV for B3 and 14% DV for B2. So, for a healthy energy boost, add nutritious, sweet tasting green peas to your Healthier Way of Eating.
Read the latest nutrition news on whole food nutrition for your family with the link below:
BLACK BEAN & ARTICHOKE BURRITOS
Note: This recipe was contributed by Faith from Missouri who entered it in the recipe contest on www.healthy-kid-recipes.com! Thanks Faith!
1 (15 ounce) can black beans, drained and rinsed
1 tablespoon olive oil
1 (10 ounce) can artichoke hearts, drained and sliced
1 medium onion, diced
4 cloves garlic, crushed
8 (10 inch) low carb tortillas
2 cups shredded sharp fat free Cheddar cheese
1 large tomato, diced
1 tablespoon chili powder
1 tablespoon cumin
2 tablespoons lime juice
Hot salsa for topping
Light Sour Cream for topping
Pour the beans into a large iron skillet, and bring to a boil. Cook at a hard simmer until they become pasty and begin to resemble burrito beans in texture.
Heat oil in a separate skillet over medium heat. Stir in artichoke hearts, onion, and, seasonings, lime juice, and garlic; cook until the artichokes become golden brown.
Place tortillas in a dry skillet over low heat to warm. Remove from skillet. Spoon beans and artichoke mixture onto each tortilla, and top with cheese, salsa, sour cream and tomato. Fold in ends, and roll up.
What will your family do for healthier MEALTIMES?
Celebrating Healthy Families 2010
Thanks for reading and have a great week!
Kindy --Your Family Dietitian
Copyright (c) 2010, http://www.healthy-kid-recipes.com
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