11/28/07

By KARAN MINNIS, Guardian Lifestyles Reporter

karan@nasguard.com

Remember when sitting still was a form of punishment and the thought of taking a nap ruined your entire day? As children, we had more energy than we knew what to do with. As adults, however, the daily grind of business obligations and household duties has most of us yearning for bed halfway through the morning.

But if you're wondering where did all that energy go - or more to the point, can you get it back? - the answer is yes: through food.

According to nutritionist and chef Keshlah Cartwright-Smith, owner of Essence Catering, food is generally the best source of energy for everyone, at least if your eating the right.

"Although getting enough sleep, exercise, and fresh air is a good start, perhaps the biggest untapped source of potentially healthful energy resides in our diets," she said.

"We all know that a hectic lifestyle makes it easy to skip a meal or just grab fast food on the run. But a busy day shouldn't get in the way of great health. And although taking a multivitamin is a plus, real food should always be your main source of nutrients."

Therefore Smith suggests keeping power foods such as nuts, citrus, fish and lean proteins on hand at all times.

"This way you'll be able to whip up a delicious meal or snack that will keep your energy up and your immune system strong," she said. "And if you're like most people, you want it all: a disease-free life-more brain power, and a healthy body. And this is the way to do it, along with exercise.

"And unknowing to many, getting these kinds of foods are simple. Plus you eat them all the time. For example, berries are a great power item. Generally, all fruits are good sources of nutrients, but strawberries, raspberries, blueberries and blackberries are the best. They're high in vitamin and fiber content. They're an excellent source of antioxidants, and they give you a memory boost. But citrus is other one that you may not think about. We all know that citrus fruits are loaded with vitamin C, but guess what that's not all citrus fruits have to offer."

Studies have shown that citrus juices contain flavonoids, a phytonutrient that lowers the body's production of cholesterol, inhibits blood clot formation and boosts the bang of vitamin C. They're also loaded with soluble fiber which lowers cholesterol, maintains healthy blood sugar levels, and helps you to manage your weight. So according to Smith, the benefits of eating them are great.

"Oranges and grapefruits are in peak season during this time," she said. "And lemons and limes are available year round. So you have a lot of choices to choose from."

Adding that vegetables, are also a great choice, Smith says that you don't just have to eat them raw.

"When it comes to food, its okay to get creative. It's okay to have a little fun, it makes the expression so much better. And there's a lot you can do with vegetables, like putting it in a casserole, steaming them or whatever. Just eat them."

The Food Network even suggests that by stocking your fridge with a rainbow of vegetables and you'll have a natural pharmacy in your kitchen.

"Orange and yellow-hued veggies like winter squash, carrots and sweet potatoes and leafy greens contain carotenoids, a pigment our body converts to vitamin A," information from the site stated. "And eating lots of these vegetables will help maintain healthy skin and hair, protect against prostate cancer, promote healthy vision and even provide protection from sunburn."

"Plus, lycopene the plant chemical responsible for the ruby red of tomatoes and watermelon, is believed to fight cancer and promote heart health. And green vegetables like broccoli and spinach are sky-high in potent anti-cancer compounds like sulforaphane and quercitin. So there's no such thing as a bad vegetable."

But let's not forget that fish is also a great source of protein, says Keshlah. "We all need a little protein in our diet."

"All fish are great sources of protein and low in saturated fat. But cold-water fish, like salmon, and mackerel, are great sources of omega-3 essential fatty acids, which can reduce the risk of heart disease and cancer. They are also said to minimize the symptoms of arthritis and inflammatory diseases. Plus, salmon is an easy fish to obtain. And it's also easy to cook."

However, she said, these aren't the only power foods in the world.

"There are so many more 'power foods' and choices to choose from, it's amazing," she said. "But as the weather starts to change people will most likely cut back on the walking and then the bad food habits will soon be kicking back in. But the right food choices will go a long way, and choices like these are definitely the way to go. But be creative because you can always find different ways to use or eat these foods."

Caribbean Spiced Salmon w/ Mango Glazed Salmon Fillets

By Chef Keshlah Cartwright-Smth

Recipe Serves: 4

Ingredients

4 (8oz.) Fresh Salmon Fillets

1 oz. Crushed Pepper

2 oz. Lemon Juice

1 oz. Curry Powder

1 oz. All Spice (ground)

1 oz. Coriander (ground)

2 oz. Salt

3 oz. Oil

Mango Salsa

10 oz. Fresh Mango

2 oz. Red Onion (diced)

2 oz. Fresh Papaya

3 oz. Fresh Cilantro

1 oz. Honey

Method

Season the fillets on both sides and coat properly with all ingredients listed under fish. Heat saute pan until oil is hot and than reduced heat. Oil should just be able to coat pan a little. Not be to the point of oil used to deep fry. Place fillet faced side down first and cooked for two

minutes and that side then turn once to the other side and cooked for an additional 3 minutes.

Mixed together all ingredients for the salsa and adjust seasonings if desire. Remove from saute pan and allow to fully drain off excess oil.

Arrange all fillets neatly in a platter size serving tray. Topped each fillet with a teaspoon of mango salsa and a lemon flower on the side of each salmon fillet.

Garlic Roast Chicken with Rosemary and Lemon From Food Network Kitchens

Recipe Summary

Difficulty: Easy

Prep Time: 5 minutes

Cook Time: 25 minutes

Yield: 4 servings

Ingredients

2 1/2 pounds boneless, skinless chicken breasts, cut into large chunks

6 cloves garlic, crushed

3 tablespoons fresh rosemary leaves stripped from stems

3 tablespoons extra-virgin olive oil, eyeball it

1 lemon, zested and juiced

1 tablespoon grill seasoning blend (recommended: Montreal Seasoning) or, coarse salt and black pepper

1/2 cup dry white wine or chicken broth

Preheat oven to 450 degrees F.

Arrange chicken in a baking dish, 9 by 13-inch. Add garlic, rosemary, extra-virgin olive oil, lemon zest and grill seasoning or salt and pepper to the dish. Toss and coat the chicken with all ingredients, then place in oven. Roast 20 minutes. Add wine and lemon juice to the dish and combine with pan juices. Return to oven and turn oven off. Let stand 5 minutes longer then remove chicken from the oven. Place baking dish on trivet and serve, spooning pan juices over the chicken pieces.

Carrot Soup From Food Network Kitchens

Recipe Summary

Prep Time: 10 minutes

Cook Time: 55 minutes

Yield: 4 to 6 first course servings

Ingredients:

3 tablespoons unsalted butter

1 medium Spanish onion, finely chopped

3 cloves garlic, finely chopped

10 medium carrots (about 1 3/4 pounds), peeled and cut into 1-inch slices (see note)

8 cups chicken broth, homemade or low-sodium canned

2 tablespoons sugar

1 teaspoon kosher salt

1 teaspoon freshly squeezed lemon juice

Freshly ground black pepper to taste

Heat the butter in a large soup pot over medium heat. Add the onion and garlic and cook covered, stirring occasionally until soft, about 7 minutes. Add the carrots and cook, covered, stirring occasionally until somewhat tender, about 3 minutes more.

Pour in the broth and the sugar. Season the soup with the salt. Bring to a boil, lower the heat, and simmer, covered, until the carrots are very soft, about 30 minutes. Remove from the heat and allow to cool.

Working in batches, transfer the carrot mixture to a blender and puree until smooth.

Return the carrot puree to the pot and reheat over medium heat. Stir in the lemon juice and season with pepper. Divide among warm soup bowls and serve immediately.

Cook's Note: Choose carrots with perky green tops for optimum flavor.

Marinated Fresh Berries From Food Network Kitchens

Ingredients:

2 tablespoons sugar

Grated zest 1 lemon

Grated zest 1 lime

1 cup water

1 tablespoon freshly squeezed lemon juice

1 tablespoon freshly squeezed lime juice

1/4 teaspoon pure vanilla extract

1/2 pint raspberries, rinsed

1/2 pint blueberries, rinsed

1/2 pint strawberries, rinsed, tops trimmed, halved or quartered, if large

1 pint vanilla frozen yogurt

In a small saucepan, combine the sugar, citrus zests, and water. Bring to a simmer and cook until the sugar has dissolved. Remove from the heat and add the citrus juices and vanilla. Combine the berries in a bowl. Pour the warm syrup over the berries and marinate at room temperature for 30 minutes. Serve marinated berries over a scoop of vanilla frozen yogurt.