April 2015 - Chef Abbie Gellman MS, RD, CDN

Recipes for Recovery: Green Berry Kefir Smoothie

This green smoothie supplies an excellent source of potassium from banana. Potassium may reduce the risk of high blood pressure and stroke. Sip on this over an hour or more if you’d like. The blend of carbohydrate, fat and protein is tasty, filling and is a healthy alternative to processed foods. Nutrition Calories 330 Total

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Recipes for Recovery: Turkey Chili

This turkey chili is an excellent source of magnesium from beans. Magnesium supports the maintenance of normal muscle and nerve function. In addition, turkey is a great source of vitamin B3 (niacin), which supports cell growth and helps regulate metabolism. Cinnamon is also a terrific spice to have in your cabinet because it can help

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Recipes for Recovery: Citrus Glazed Salmon with Soba Noodles

citrus salmon

Salmon contains omega-3 fatty acids, which may reduce risk of coronary heart disease and supports maintenance of eye health and mental function. Research has shown that consumption of salmon’s omega-3s is associated with a decrease in depression, aggression and cognitive decline. Nutrition Calories 210 Total fat 6g Protein 20g Saturated fat 1g Carbohydrates 20g Sodium

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Recipes for Recovery: Quinoa Salad with Vegetables

This quinoa salad offers an excellent source of vitamin A from carrots. Vitamin A may promote vision, immune function, bone health, and cell integrity. In addition, quinoa is an excellent source of protein as well as fiber, phosphorous, magnesium, iron and calcium. It’s also gluten-free, vegan, and easy to digest. Nutrition Calories 215 Total fat

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Recipes for Recovery: Zucchini Muffins with Mini Chocolate Chips

These muffins are super delicious and offer a good source of vitamin C from zucchini. Vitamin C acts as an antioxidant to neutralize free radicals in the body and contributes to immunity and bone health. Eating zucchini is a wonderful way to substitute an old addictive eating habit like binging on pasta, with treating yourself

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Recipes for Recovery: Chicken Stir-Fry

Excellent source of B vitamins from cauliflower. Cauliflower is a cruciferous vegetable which may enhance detoxification of undesirable compounds. For those seeking long term recovery, cauliflower is also a great source of choline, a B vitamin known for its ability to boost cognitive function and improve learning and memory. Cauliflower also aids digestive health. Nutrition

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