We all know eating right and getting plenty of vitamins are essential to a healthy lifestyle, but sometimes combining the two can make for some pretty boring and blah-tasting dinners.
But that doesn't have to be the case, as "Early Show" contributor Katie Lee demonstrated Wednesday, preparing some simple, inexpensive and delicious recipes incorporating important vitamins and minerals - among them - omega 3s, vitamin B, vitamin D, calcium and magnesium.
Spicy Collard Green Pasta
2 tablespoons olive oil
1 1/2 cups frozen chopped collard greens, thawed
1/2 yellow onion, thinly sliced
1/2 cup vegetable broth
4 garlic cloves
Pinch red pepper
1/4 cup parmesan
12 ounces brown rice or whole wheat penne pasta, cooked to package instructions
Heat oil in a large skillet over medium heat. Add onions and cook until translucent. Stir in garlic and red pepper flakes, cook an additional minute. Add collard greens and vegetable broth, bring to a low simmer. Reduce heat to low. Let simmer until almost all of the broth has evaporated. Stir in cooked penne, and parmesan. Mix until cheese has melted.
Egg Drop Soup
6 cups chicken broth
1/2 cup thinly sliced green onions
1/4 cup spinach leaves
6 shiitake mushrooms, stems removed, wiped clean, and thinly sliced
1 teaspoon soy sauce
Freshly ground black pepper
2 large eggs, lightly beaten
In a medium saucepan, bring the broth to a simmer. Add almost all of the green onions, reserving a few for garnish, and the spinach, mushrooms, soy and black pepper. Return to a low simmer and cook for 3 minutes. Stirring with a whisk, gradually add the eggs in a slow steady stream. Cook until the eggs are set, stirring to create ribbons of the eggs, 1 minute.
Remove from the heat. Ladle into bowls, garnish with the remaining green onions, and serve immediately.
Bean and Spinach Burritos
1 cup cooked brown rice
1 (15 ounce) can pinto beans, drained and rinsed
1 cup jarred salsa
4 green onions, thinly sliced
1 cup cooked spinach, chopped
2 tablespoons minced cilantro
Cheese, guacamole, or sour cream, if desired
4 burrito-size whole wheat tortillas
In a medium skillet over medium heat, combine rice, beans, salsa, onions, and spinach and add 1/2 cup water. Bring to a low simmer and cook about 5 minutes. Remove from heat and stir in cilantro. Divide mixture among the tortillas. If desired, add cheese, guacamole, and sour cream. Wrap and serve.
1/2 pound salmon
2 tablespoons olive oil
3 stalks celery, small dice
1 red bell pepper, small dice
1/2 red onion, small dice
1 clove garlic, minced
1/4 cup parsley, minced
1 cup breadcrumbs
2 eggs, lightly beaten
Salt and pepper
Preheat oven to 350 F. Place salmon skin side down in a baking dish and season with salt and pepper. Bake for 15 minutes, until cooked through. Let cool completely. Flake with a fork and put in a medium bowl.
Heat 1 tablespoon olive oil in a large skillet over medium. Add celery, bell pepper, onion, garlic, parsley, and season with salt and pepper. Saute until vegetables are tender, about 10 minutes. Let cool completely and mix with salmon. Add breadcrumbs and eggs and mix well.
Shape salmon mixture (it will be wet) into 8 patties and place on a baking sheet. Refrigerate for 30 minutes.
Heat 1 tablespoon olive oil in a large skillet over medium heat. Cook salmon patties about 3 minutes on each side. Serve hot or chilled with lemon wedges.
Chia Seed Pudding
2 tablespoons chia seeds
2 cups almond milk
Vanilla-flavored Stevia liquid
In a bowl, combine chia seeds and almond milk. Stir in a few drops of stevia. Let stand 30 minutes, stirring occasionally.
Shrimp and Green Bean Stir-Fry
1 tablespoon canola oil
1 pound large shrimp, peeled and deveined
1 1/2 cups green beans, trimmed and blanched
2 garlic cloves, minced
2 teaspoons grated fresh ginger
1/4 teaspoon red-pepper flakes
1 bunch scallions, cut into 1 inch pieces
tablespoon fresh lemon juice
1 tablespoon soy sauce
Cooked brown rice
Heat a large skillet over high heat. Add oil and swirl to coat skillet. Add shrimp, green beans, garlic, ginger and red-pepper flakes and stir until shrimp begins to turn pink, about 2 minutes. Add scallions and stir until bright green, about 1 minute. Add lemon juice and soy sauce. Cook about one minute. Serve with brown rice.