Spice Up Your Knees

Can herbs and spices be good medicine for your joints? Possibly. One new contender for soothing creaky knees is ginger.

When people with stiff, sore, osteoarthritic knees took a ginger extract for 6 weeks, they felt significantly better than their placebo-dosed pals who got fake ginger.

Anti-Inflammatory Action

Long used in Eastern medicine to treat musculoskeletal problems, ginger contains a complex mix of compounds that researchers suspect helps thwart inflammation in several ways. And in the study, side effects (stomach upset) were mild.

Ginger Goodness

Along with its inflammation-cooling properties, ginger may have anticancer powers, too. And the ginger ale your mom dispensed when your stomach was upset? There is science behind that as well. Ginger is a well-known nausea reliever. Find out about the special anticancer compounds in ginger.

Recipe Corner

You can find fresh ginger root in the produce section of grocery stores. Not sure how to use it? Try one of these quick and fresh recipes from EatingWell.com:

• Marinate your meats in this simple-to-make Ginger-Garlic Dipping Sauce.
• Give poultry a punch by turning it into Ginger-Coconut Chicken.
• Dress up a traditional meal with Ginger Fried Rice.
• Make your own 10-minute salad dressing: Ginger-Orange Dressing.

Find more ways to use ginger as a home remedy.

References ::
Effects of a ginger extract on knee pain in patients with osteoarthritis. Altman, R. D., Marcussen K. C., Arthritis and Rheumatism 2001 Nov;44(11):2531-2538.

2 Keys to Eating Better

Getting more goodness into your meals could be as easy as these two steps: Plan ahead, and eat at the dinner table.

If you are like many people, you have no idea what you are going to eat for dinner until you rummage around the kitchen at 5 p.m. But you will eat more fruit and veggies if you are a planner. That is exactly what happened in a recent study when women decided in advance what they were going to eat and shopped for meals ahead of time.

When a Plan Comes Together

Planning was key to healthful eating. But it also helped if the women ate dinner at the table and enjoyed cooking. So make a plan, hit the store, and stick with it! Bonus: Adding more fruits and veggies to your diet could help you lose those stubborn pounds in time for bathing suit season!

It is Easy Being Green

Need help planning meals that fulfill your daily veggie quota? These easy and delicious veggie-crammed recipes make it a snap to plan ahead:

• Make a quick main dish using a delicious combination of mashed eggplant and shallots: Eggplant-Shallot Stew.
• Turn Saturday morning brunch into veggie time with this satisfying vegetarian tart: Leek and Gruyere Quiche.
• When you are in a bind and need to turn freezer food into dinner fast, try this side dish: Vegetable Stir-Fry.

References ::
Which food-related behaviours are associated with healthier intakes of fruits and vegetables among women? Crawford, D. et al., Public Health Nutrition 2007 March;10(3):256-265.

Greek-Style Quinoa Salad

Serves: 6
Prep Time: 20 minutes
Cook Time: 15 minutes

Ingredients
1 cup quinoa
2 cups water
3 tbsp. olive oil
¾ cup fresh lemon juice
1 tsp. dried oregano
1 clove garlic, minced or pressed in a garlic press
¼ cup kalamata olives
1 bunch scallions, chopped
1 pint grape tomatoes, halved
7 ounces sheep's milk feta cheese, cubed
¼ cup diced red onion
Salt and pepper to taste

Directions
Place quinoa in a strainer and rinse under cold running water. Add water and quinoa to a medium saucepan. Bring to a boil and reduce to a simmer. Cook 15 minutes until quinoa is almost translucent.

Spread cooked quinoa on a large dinner plate and place in freezer for 15 minutes to chill. Meanwhile, in a small bowl, combine olive oil, lemon juice, oregano, and garlic. Toss with quinoa.

Add olives, scallions, grape tomatoes, feta cheese, and red onion; gently mix ingredients. Season with salt and pepper and serve.

Tip:
Feta cheese may be too salty for some. To lower the sodium count, soak it in water overnight.

Nutrition Score per serving:
(1 ½ cups): 331 calories, 19 g fat (52% of calories), 6 g saturated fat, 31 g carbs, 11 g protein, 10 g fiber, 233 mg calcium, 3 mg iron, 488 mg sodium

Health Benefits of Quinoa (pronounced Keen-wah):
Although not a common item in most North American kitchens today, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked.

A recently rediscovered ancient "grain" native to South America, quinoa was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors.  Quinoa is high in protein, but more importantly, the protein it supplies is complete protein, meaning that it includes all nine essential amino acids.  Not only is quinoa's amino acid profile well balanced, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair.

In addition to protein, quinoa features a host of other health-building nutrients.  Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

:: This is one of my favorite salads to make!  It is fun to watch a person's face contort into skeptical confusion when I mention Quinoa... and then melt into blissful delight once they take their first bite!  Oh yeah... and it is DELICIOUS, too! 

Deluxe Deviled Eggs

Just in time for Easter! Have you thought about what you are going to do with all of those eggs the Easter Bunny is going to bring? Devil them up... deluxe-style!  This recipe is a true hit at Easter dinner... or any occasion!  Super delicious!

Prep Time: 20 Min
Cook Time: 15 Min
Ready In: 45 Min

Ingredients

12 eggs
1 stalk celery, finely chopped
1/2 onion, finely chopped
1/2 cup mayonnaise
salt to taste
4 dashes hot pepper sauce... more or less, to taste
dijon mustard to taste
paprika, for garnish

Directions

1. Place eggs in a medium saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. Cover and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool and peel.
2. Cut eggs in half. Remove yolks and place in a medium bowl. Mash together with celery, onion, mayonnaise, salt, dijon mustard, and hot pepper sauce.
3. Stuff the egg white halves with the egg yolk mixture. Sprinkle eggs with paprika. Chill covered in the refrigerator until serving.

Nutritional Information
Amount Per Serving ::  Calories: 70 | Total Fat: 6.1g | Cholesterol: 107mg

Sweet Bean Burritos

Okay, I have been begging my sister for this recipe! She has made this dish for us quite a few times now... and each time, it just keeps getting better! It is incredibly delicious and so filling... and super healthy! It is perfect in it's simplicity!

Sweet Bean Burritos

Serves 6

2 tablespoons olive oil
1 onion - chopped
3 cloves garlic - pressed
2 cans black beans - drained
2 medium sweet potatoes - cooked and mashed
1 teaspoon cumin
6 whole wheat flour tortillas
6 tablespoons cilantro
6 tablespoons low-fat cheddar cheese

In a skillet, heat oil over medium high heat and cook onions and garlic until soft.  Add beans, stir in the mashed potatoes, add cumin and mix well.

Heat tortillas and spoon bean mixture inside. Add cilantro and cheese, roll up burrito-style, and serve.

Make these burritos for dinner... use the left-overs as breakfast burritos... or treat yourself to burritos for lunch! The sweet potato and black bean mix tastes great as a side dish, as well! Thanks, Lisa!