Main Course: Fish with Tomatoes, Olives, and Capers

Ingredients

• 4 teaspoons olive oil, divided
• 4 (5-ounce) sea bass fillets (or other white fish)
• 1 small onion, diced
• 1/2 cup white wine
• 1 plum tomato, diced
• 1/2 cup chopped pitted black olives
• 2 tablespoons capers
• 1/4 teaspoon dried crushed red pepper, optional
• 2 cups packed fresh baby spinach leaves
• Salt and pepper

Directions

In a large nonstick skillet heat 2 teaspoons of oil over a medium-high heat. Add fish and cook until opaque in the center, about 2 1/2 minutes per side. Transfer the fish to a platter and tent with foil to keep the fish warm.

Heat the remaining 2 teaspoons of oil in the same skillet; add onion and sauté for 2 minutes. Add the wine and cook until reduced by half, about 2 minutes. Add the tomatoes, olives and capers and crushed red pepper, if using, and cook for 3 minutes more. Stir in the spinach and cook until it is wilted, about 3 minutes. Season with salt and pepper. Spoon the sauce over the fish and serve.

Side Dish: Green Beans with Lemon and Garlic

Ingredients

• 2 pounds green beans, ends trimmed
• 1 tablespoon extra-virgin olive oil
• 3 tablespoons butter
• 2 large garlic cloves, minced
• 1 teaspoon red pepper flakes
• 1 tablespoon lemon zest
• Salt and freshly ground black pepper

Directions

Blanch green beans in a large stock pot of well salted boiling water until bright green in color and tender crisp, roughly 2 minutes. Drain and shock in a bowl of ice water to stop from cooking.

Heat a large heavy skillet over medium heat. Add the oil and the butter. Add the garlic and red pepper flakes and sauté until fragrant, about 30 seconds. Add the beans and continue to sauté until coated in the butter and heated through, about 5 minutes. Add lemon zest and season with salt and pepper.

Dessert: Vanilla Poached Pears

Directions

Make dessert in just 15 minutes: Peel, halve and core 4 pears. Put in a shallow dish with 1 cup white wine, 2/3 cup sugar, 2 strips grapefruit zest and 1 split vanilla bean. Cover with plastic wrap; microwave about 10 minutes. Serve the pears with the vanilla syrup; top with whipped cream, if desired.

Pair this meal with some white wine and a good movie, you’ve got the perfect, romantic Valentine’s Day Night. Enjoy!

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Colorful fruits and veggies contain high-octane essential vitamins, such as:

• Folate or folic acid.  Folate is a B vitamin that helps produce and maintain new cells, helps make new red blood cells, and helps prevent changes to DNA that leads to cancer.

Sources: Leafy greens, citrus fruits

• Potassium.  This aids in the transmission of nerve impulses, helps build healthy muscle, and promotes healthy heart activity.

Sources:  Leafy green veggies, orange veggies, bananas, apricots, oranges and avocados

• Vitamin A.   This vitamin plays an important role in the formation of bones and teeth, as well as improves bight vision, promotes health skin, and assists in proper function of the immune system.

Sources: Leafy green veggies, carrots, butternut squash, cantaloupe, mango

• Vitamin C. This useful vitamin helps heal wounds, prevents cell damage, and strengthens the immune system.

Sources: Citrus fruits, tomatoes, berries, leafy green veggies, red and green peppers

• Magnesium.  This essential mineral supports normal nerve function, as well as normal contraction and relaxation of muscles.

Sources: Apples, apricots, avocados, bananas, leafy green veggies

• Fiber.  Diets high in fiber can keep heart disease, diabetes, diverticular disease and constipation at bay.

Sources: Apples, pears, berries, carrots, cucumbers, zucchini, celery and tomatoes

How much is enough?  On average 2-3 servings of fruit and 3-4 servings of vegetables, depending on age and individual level of activity.  This amounts to about ½ cup to a full cup of fruits or veggies per serving.   Need some ideas?

•   Add some spinach or tomatoes to your omelet
•  Try some berries or bananas in your cereal
•  Have an apple with lunch
• Use avocado instead of mayo on your turkey sandwich
• Add some color to your salad with tomatoes, carrots and peppers
• Snack on baby carrots between meals
• Trade in your Idaho potatoes for a sweet potato
• Make a tropical fruit salad for a dessert

As a general rule, whole foods are the best way to get the full nutritional value of fruits and vegetables.  Juicing is another way to get these essential nutrients in your diet, but not only do you lose the produce’s natural fiber in the process, but it’s costly and time consuming as well.  Supplements are quick and easy, however pills usually contain preservatives, and do not fully absorb into the body as readily as fresh fruits or vegetables would.

So grab and banana, snack on some carrots, and experiment with different veggies.  Adding some color to your diet will be the tastiest and healthiest decision you make!

Specific nutrients that reduce cholesterol:

1. Lecithin

FYI:

*Foods with pectin (a fiber) aid in eliminating cholesterol from the digestive tract.  Some examples of foods with pectin are apples, cherries, and carrots.

Night of Indulgence

Ladies, how would you like to enjoy a night of pampering and fun? Well then join us February 8^th, 2012 for a Night of Indulgence! This event is complimentary for our members; all that we ask is that you kindly bring a guest.

• A live DJ
• Wine tasting
• Cupcakes from Cupcake Couture
• Chocolate samplings
• Manicures
• Chair massages
• Panera Bread and Buona Sera catering
• Raffles including a Luxurious Gift Basket as well as other prizes worth over $300
• Edible Arrangements fruit basket
• and much more!

Date: February 8^th, 2012

Time: 6:00 pm – 9:00 pm

Location: 285 Middle Country Road, Suite 204, Smithtown 11787

Any questions, feel free to call (631) 361-9355 or (631) 737-3600

• Prevents macular degeneration because of it’s rich supply of cartenoids lutein/zeaxanthin and, coupled with dietary marine-based omega 3 fatty acids, they can offer a powerful reduction of our risk for AMD
• Powerful ally in the fight against cancer due to its rich supply of vitamins, minerals, omega-3 fatty acids, antioxidants and phytonutrients
• Promotes cardiovascular heath by vitamin C, beta-carotene and other nutrients in spinach work together to prevent oxidized cholesterol from building up in the blood vessel walls
• Spinach is loaded with folate, which is an important contributor to heart health as it works, along with B6 and betaine, to lower serum levels of the dangerous amino acid homocysteine
• The potassium and magnesium in spinach which also make significant contributions to heart health. Both work to lower blood pressure and the risk of cardiovascular disease and stroke

So eat up your spinach to benefit from all of its powerful nutrients and advantages that can help change your life!

www.superfoodsrx.com

Saturday, December 24th (Christmas Eve) : Closed

Monday, December 26th : Closed

Normal business hours will resume Wednesday, December 28th.

Thank you and create a wonderful holiday!

Other benefits include:

• Several studies have reported that Curcumin is beneficial in lowering LDL and raising HDL or good cholesterol while reducing the lipid peroxidation.
• Researchers in India found treatment with Curcumin prevented the kidney injury and restored kidney function in rats with artificially induced kidney disease.
• Treatment for Indigestion and upper abdominal pain due to functional disorders of the biliary system.
• Treatment for cataracts.
• Possible treatment for Multiple Sclerosis.
• Arthritis treatment

Pick some up today from your local Whole Foods or Wild By Nature stores!

• Start with a mild but tasty raw honey like wildflower.
• Stick with local honeys.
• Add your own special twist:
  • You can add mild herbs like lavender and chamomile, or stronger flavors like
    rosemary or mint directly to the jar and let them steep. For a more intense
    flavor, warm the herbs and the honey just slightly in a saucepan then re-jar
    once cooled.
  • The same process works for spices and zest. Warm some honey with lemon or
    orange zest to add some brightness or spices like dried hot peppers or cardamom
    for a more savory twist.
  • Label the jars and adorn with a festive bow.