Keep Your Body Strong
Eating a healthy diet can extend your lifespan, but because the nutritional needs of every individual are different, achieving balance is personal. However, following a few key principles can put you in the right direction: strive to eat a wide variety of foods, make choices that are low in fat, and be sure to eat plenty of vegetables. Additionally, it's best to limit your intake of added sugars and sodium, ideally keeping your sodium at or below 2,300 mg a day. These guidelines form the foundational basis of balanced eating, traditionally represented by the food pyramid.
For a healthy diet, the proper intake of vitamins and minerals is crucial. Minerals primarily help regulate enzymatic reactions and are stored throughout the body. Key minerals include calcium and phosphorus (found in bones and teeth), sulfur (in extracellular fluids and bones), and manganese (in the liver and spleen).
Vitamins are organic nutrients needed in small amounts to maintain normal growth and metabolism, predominantly serving as coenzymes. They are divided into two groups:
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Fat-soluble (A, D, E, and K), which are stored in the body, primarily in the small intestine.
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Water-soluble (B and C), which dissolve in body fluids for distribution.
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Without sufficient storage of these essential vitamins and minerals, various complications in normal body functions can occur.
Healthy Recipes
Apple & Pear
Stir-Fry
Ingredients:
2 teaspoons vegetable oil
2 Apples, chopped
1 Pear, chopped
2 Tbs. Lemon juice
1/2 tsp. Cinnamon
1/8 tsp. Ground Nutmeg
Directions:
1. In a large pot, heat oil over medium heat.
2. Add apples and cook for 3 minutes.
3. Add pears and lemon juice. Cook for another 3 minutes.
4. Sprinkle cinnamon and nutmeg. Continue to cook for another 3 minutes.
5. Serve and enjoy! 6. Refrigerate leftovers.
Makes 6 servings.
Collard Greens With Spicy Peanut Sauce
Ingredients:
1 Tbs. Vegetable Oil
1 cu. Chopped Onion
2 Garlic Cloves, minced
1/4 tsp. Crushed Red Pepper Flakes
6 cu. Chopped Collard Greens
1 cu. Chopped Tomatoes
2 Tbs. Peanut Butter
Salt and black pepper to taste
Directions:
1. In a large pot, heat oil over medium heat.
2. Add onion, garlic and red pepper flakes and cook until soft, about 5 minutes. Stir often.
3. Add greens and 1/4 cup water. Cover and cook until greens are soft, about 15 minutes.
4. Add tomato and peanut butter and black pepper to taste.
5. Stir well. Serve and enjoy!
6. Refrigerate leftovers.
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Makes 6 Servings
Winter Orchard Glow Infused Water
Ingredients:
½ cup thin-sliced persimmon (adds honeyed winter sweetness)
½ cup thin-sliced red pear
¼ cup fresh cranberries, halved
2 tablespoons pomegranate arils
Aromatics:
1 small piece of fresh ginger (½ inch), sliced VERY thin
1 strip of orange peel (about 3–4 inches), pith removed
1 small rosemary sprig (2 inches)
​2 teaspoons finely shaved raw beet
7 cups cold filtered water
1 cup hot water (to “bloom” aromatics)
Directions:
1. Bloom the aromatics (unique technique):
2. In a heat-safe cup, add ginger slices, orange peel, rosemary, and optional elderflower/thyme.
3. Pour 1 cup of hot water over them.
Let steep for 3–4 minutes only (to avoid bitterness). Strain.
Build the infusion:
1. Add persimmon, pear, cranberries, pomegranate arils, and beet shavings to a large pitcher.
2. Add the aromatic concentrate:
Pour the warm aromatic liquid over the fruit.
3. Top up with 7 cups cold water.
Stir gently
Infuse:
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Refrigerate 2–4 hours for a light infusion
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Refrigerate overnight for a richer winter flavor and a gentle ruby glow
Serve:
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Pour over ice or drink chilled.
Add a single cranberry or pomegranate aril to each glass for a festive touch.
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Makes 8 (8oz.) Servings
Smashed Potatoes With Kale
Ingredients:
1 tablespoon vegetable oil
5 garlic cloves, minced
6 cups diced potatoes
6 cups diced kale
3 tablespoons chopped scallions, whites and greens
1/4 teaspoon red pepper flakes
Salt and black pepper to taste
Directions:
1. In a large frying pan, heat oil over medium heat.
2. Add garlic and scallion whites. Cook for 2 minutes, stirring often.
3. Add potatoes and cook for 5 minutes.
4. Add kale and cook for 5 more minutes.
5. Add 1 cup of water, cover and cook 5 more minutes.
6. Mash potatoes and kale until smooth.
7. Add scallion greens, red pepper flakes, salt and black pepper to taste.
8. Serve hot and enjoy!
9. Refrigerate leftovers.
Makes 8 servings.
Harvest Ember Sweet Potato & Citrus Sauté
Ingredients:
- 2 medium sweet potatoes, peeled and diced
- 1 tablespoon smoked paprika
- 1 teaspoon orange zest
- 1 tablespoon orange juice
- 1 small shallot, thinly sliced
- 2 tablespoons olive oil
- ¼ teaspoon ground clove
- ½ teaspoon salt
- ¼ cup chopped parsley
Directions:
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Heat olive oil in a skillet over medium heat.
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Add sweet potatoes and shallot; cook 8–10 minutes, stirring often.
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Stir in smoked paprika, clove, and salt. Cook 1 minute.
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Add orange juice and zest. Cover and cook 5 minutes, until tender.
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Remove from heat and toss with parsley.
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Serve warm.
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Makes 4 servings
Winter Greens & Pear Ginger Broth
Ingredients:
2 cups chopped winter greens (collards, kale, mustard greens, or a mix)
1 ripe pear, thinly sliced
1-inch fresh ginger, sliced
3 cups water
½ teaspoon white pepper
½ teaspoon salt
1 teaspoon apple cider vinegar
1 teaspoon honey (optional)
Directions:
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Combine greens, pear, ginger, and water in a small pot.
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Bring to a gentle simmer and cook for 15 minutes.
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Strain or leave chunky, depending on preference.
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Add white pepper, salt, vinegar, and optional honey.
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Serve hot.
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Makes 2–3 servings
Cranberry–Molasses Roasted Carrots with Sesame Crunch
Ingredients:
- 1 pound carrots, sliced lengthwise
- 2 tablespoons molasses
- ¼ cup whole fresh cranberries
- 1 tablespoon apple juice
- 1 tablespoon butter or neutral oil
- 1 teaspoon sesame seeds
- Pinch of salt
**Optional: Pinch of cinnamon or five-spice
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Directions:
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Preheat oven to 400°F (205°C).
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Whisk molasses, apple juice, and salt.
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Place carrots on a baking sheet and drizzle with the molasses mixture.
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Scatter cranberries around the carrots.
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Roast 25–30 minutes, stirring once halfway.
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Remove from oven; sprinkle sesame seeds and optional spices.
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Serve warm.
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Makes 4 servings
Maple–Mustard Winter Lettuce Skillet
Ingredients:
- 1 head romaine or leaf lettuce, roughly chopped
- 1 tsp Dijon mustard
- 1 tsp Maple Syrup
- 1 tsp Apple Cider Vinegar
- 1 Tbs. Olive Oil
- 2 Garlic Cloves, minced
- Black pepper to taste
**Optional: Pinch of red pepper flakes
Directions:
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Heat olive oil in a skillet over medium heat.
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Add garlic and cook for 1 minute.
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Add chopped lettuce and stir until lightly wilted (2–3 minutes).
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Whisk mustard, maple syrup, vinegar, and pepper.
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Pour dressing over lettuce; toss quickly.
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Serve immediately.
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Makes 2–3 servings