Strength

STRENGTH

The strength icon indicates recipes that build bones, muscles, and joints. FoodTrients that promote strength help build bone density and repair tissue.

Recipes that build strength are below. To learn more about how to build your strength, click the icon.
May 31, 2022

Grilled Artichokes With Moringa Dip

In this tasty appetizer, I pair moringa–which is loaded with strength-building protein, calcium, iron, vitamins A and C, and potassium–with artichokes, which add lutein for eye health and fiber for gut health. I like to steam the artichokes first and finish them on the grill, but you can omit this step to save time. Add other grilled vegetables such as red bell peppers, zucchini, and asparagus to expand on this delicious party food. SERVES 4-6 Ingredients 4 artichokes, trimmed and steamed for 30 minutes 2-3 Tbs. olive oil 1 cup olive oil mayonnaise 1 Tbs. finely chopped red onion 1 […]
May 4, 2022

Deviled Eggs — Lightened Up!

Deviled eggs are everyone’s favorite party appetizer but loaded with mayonnaise, can be a caloric bomb. Lighten up a classic treat by subbing mayo for protein-packed low-fat Greek yogurt, dropping a couple of yolks (but keeping the majority!) and adding mustard, dried dill and smoked paprika for an unexpected burst of flavor. Eggs are loaded with protein for strength, and choline for brain health. This recipe is quick and very easy, using common household ingredients so next time you need the perfect appetizer, on-the-go snack or after-school dish, whip up a batch of Deviled Eggs – Lightened Up! Serves 6 […]
January 26, 2022

Maple Herb Roasted Tofu

If you think tofu always lacks flavor, you have to give this sweet, savory, and herbaceous soy-based holiday entree a try. A simple blend of oil, apple cider vinegar, maple syrup, and tamari or soy sauce combine to create a flavorful entree that’s wholly worthy of a coveted spot on your holiday table. The added aroma from fresh, wintry herbs like rosemary, thyme, and sage is just a bonus. Vegetarians and meat-eaters alike will love this comforting and festive main dish! The tofu provides plant-based protein for strength while the vinegar and tamari promote gut health. Rosemary boosts brain power. […]
January 3, 2022

Stir-Fried Korean Glass Noodles

Korean glass noodles are made from sweet potato starch. Gluten-free and low-calorie, they have a springy texture and a neutral flavor. In Korean BBQ restaurants, this dish is known as Jap Chae or sometimes Chap Chae. In this recipe, I jazz them up with marinated meat, stir-fry vegetables, eggs, and a sesame sauce. By cooking and assembling the noodles, meat, vegetables, and eggs, this becomes a perfect party dish: your guests can toss together exactly what they want. Traditionally, these noodles are served with a scrambled egg on top, but you can omit it. You can use chicken or tofu […]
January 26, 2021

Roasted Pork Shoulder

Pork shoulder is pretty tough, so I like to start this dish the night before and let it cook slowly overnight. This method will tenderize any tough cut of meat. The balsamic sauce can be made at the last minute. This is a perfect dish for a buffet dinner. Pork has protein and lysine for building muscle, bone, and blood, and phosphorous for nerve and muscle function. Annatto (achiote) seeds have a very bioavailable form of vitamin E, which helps lower cholesterol and protects the skin from the aging effects of ultraviolet radiation. They also contain carotenoids for healthy eyes. […]
May 19, 2020

Pineapple Black Bean Salsa

Party food can most definitely be colorful, delicious, and healthy at the same time. This pineapple black bean salsa is a perfect example. Pineapple, beans, avocado, and other nutrient-dense ingredients combine to create a festive dish that promotes optimal energy levels, digestion, and wellbeing. This dish is also versatile. Try serving it with tortilla chips as an appetizer or use it as a sweet and spicy topping for grilled tofu or fish. Either way, it’s sure to be a hit at your next summer barbecue. Serves 6-8 Ingredients 1 pineapple, peeled and diced (about 2 ½ cups) 1 ¼ cups […]
April 26, 2020

Spinach and Grapefruit Salad

Spinach contains iron as well as age-defying antioxidants. Grapefruit is chock-full of vitamin C and potassium. You can use vitamin-C-packed pink or white grapefruit in this salad, though pink grapefruit has the added benefit of lycopene. If you use whole segments of the grapefruit, you’ll also add fiber. The candied walnuts and dried apricots balance the acidity of the grapefruit and increase the antioxidants in this dish. My Honey-Lime Dressing perfectly compliments the mellow flavor of the spinach. SERVES 2 Ingredients 1 bunch or 1 bag spinach leaves 1 whole grapefruit, segmented ¼ cup candied walnuts ¼ cup dried apricots 2 […]
April 26, 2020

Fresh Vegetable Herb Salad

Getting bored with regular green salads? Toss things up with a fresh spring salad packed with flavor and protein to keep you full and energized. Tofu is a versatile and easy-to-make protein source that adds texture to this flavorful salad. A light lemon-herbed dressing perfectly suits a combination of favorite garden veggies. Given the hearty nature of this salad, it travels well and makes great leftovers. Packed with antioxidants and anti-inflammatory benefits, be sure to include this simple, tasty salad as a side dish at your next dinner or picnic. Because of the marinating, cooking and cooling time in this […]
June 11, 2019

Black Bean Salad

Black beans and pasilla chiles give this salad a Southwestern flavor, and red rice makes it fun and different. A lime vinaigrette brings it all together. You can use regular wild rice and store-bought corn. Black beans and wild rice both have protein for building muscles, bones, and blood, and fiber for gut health. Red rice also contains anthocyanins, antioxidants that protect the heart. The red pepper adds lots of the antioxidants vitamin A and C, which contribute to healthy, youthful-looking skin. Serves 4 Ingredients 1 can (15 oz.) black beans, drained ½ cup cooked red rice ¼ cup julienned […]
November 13, 2018

Celery Root Mashed Potatoes

Celery root (celeriac or knob celery) gets no respect. Sure it’s somewhat ugly, but so are other tubers that grow underground. This mild vegetable is low in carbohydrates, full of fiber, and can pair well with higher-carb vegetables like potatoes. In fact, your guests might not even notice that these mashed potatoes taste any different. Celery root is rich in vitamin K, which helps your blood clot normally (good for your heart, circulation system, and brain). It also has phosphorous, which helps nerves and muscles function properly and strengthens teeth. Potatoes are a surprisingly good source of the skin-protective antioxidant […]
May 21, 2017

Spinach Strawberry Booster Smoothie

When you need a quick boost, this simple and delicious smoothie is sure to hit the spot. An easy on-the-go breakfast or post-workout treat, this healthful beverage is packed with antioxidants for recovery and protein for satiety and energy. Smoothies with greens in them don’t have to taste gritty; instead be sure to flavor your greens appropriately with the essence of vanilla and fruit. Balancing a smoothie with protein is key but there are options other than protein powder to do the trick. Whole food sources such as yogurt offers protein while choosing a plain variety of either dairy or […]