Improve your hearing health by nourishing your ears with these recipes packed with folic acid, magnesium, omega-3, vitamin D, potassium, and zinc.
Sweet Potato Brekkie
Preheat the oven to 450°F. Dice sweet potatoes into even pieces. In a bowl, toss potatoes in oil, salt, and pepper. Place in a rimmed baking sheet, and roast. Toss occasionally until tender and browned (35-45 min.). Set off to the side until they’re ready to use.
In a large skillet, place the pan over medium-low heat. Wait for the pan to heat up before adding the oil. Add minced garlic and cook for about a minute. Place spinach into the skillet and stir for 2-3 minutes.
Assemble your meal by adding cooked quinoa to your bowl, then add the spinach, sweet potato, sliced avocado, and egg.
Serve with sunflower seeds, chia seeds, hot sauce, and/or a spoonful of plain Greek yogurt. Enjoy this potassium-packed meal!
Recipe from discovergoodnutrition.com
Broccoli and Asparagus Salad
Boil water and then add the quinoa. Cook for 8-10 minutes. Strain the water and set it aside.
Add broccoli, peas, and asparagus to boiling water and cook for about 4 minutes. When cooked, strain and soak in cold water for a few seconds to stop the cooking process. This will give you tender and crisp vegetables, rather than soggy ones.
Add quinoa and vegetables to a serving bowl. Top with sliced cherry tomatoes.
Mix the orange juice, lime, honey, and sesame seeds and drizzle over the salad. Enjoy this salad that’s rich in folic acid!
Recipe by Casey Jade at www.caseyjade.com
Why not Take a Break from Baking Bread and make Avocado-Banana Muffins?
Place your avocado, banana, eggs, honey, and vanilla into a food processor or blender. Mix until it’s all smooth.
Sift the flour and baking powder into a large bowl and mix until everything is incorporated.
Add the avocado-banana mixture to the dry ingredients. Add the chocolate chips and gently mix until it’s combined.
Take spoonfuls of the mixture and place them in a greased or lined muffin tin.
Bake at 350°F for about 20-25 minutes. Leave it in the tray to cool once it’s done. This tasty treat is full of magnesium.
Recipe by Stacey at www.mykidslickthebowl.com
The Omega-3 Omelette
Beat the eggs, and add ground flaxseeds and pepper.
Mix the shredded mackerel and green beans with the beaten eggs.
Optional: Add chives or parsley.
Heat the pan under medium heat. After it’s heated add oil to the pan. Lower the heat and pour the egg, green beans, and fish mixture into the pan.
Lift one side of the omelet and tilt the pan. Let the uncooked egg flow underneath.
Flip the omelet and cook the other side for a minute, or finish the top of the omelet in the oven for 5-10 minutes at 350°F.
This recipe makes two servings. Get your Omega-3s with this omelet.
Recipe inspiration from www.myfresha-licious.com
½ cup sweet chili sauce
2 tablespoons of reduced-sodium soy sauce
2 cloves garlic, minced
1 tablespoon fish sauce
1 tablespoon freshly grated ginger
The juice of 1 lime
Optional: 1 teaspoon Sriracha
2 lbs. salmon fillet
¼ cup crushed peanuts
2 tablespoons of fresh cilantro, chopped. You can substitute it with parsley.
Preheat the oven to 375°F. Line the baking sheet with foil.
For the sauce, whisk together the sweet chili sauce, fish sauce, garlic, ginger, lime juice, soy sauce, and Sriracha in a small bowl; set aside.
Put the salmon on the baking sheet lined with foil. Drizzle the chili sauce mixture over the salmon. Then fold the sides of the foil over the salmon. Completely cover it to seal the contents. This will create steam to cook everything.
Place this into the oven until it’s cooked through. It should take about 15-20 minutes.
Serve it immediately. Optional: garnish with crushed peanuts and chopped cilantro.
Recipe by Chungah at www.damndelicious.com
One way to improve your hearing health is by eating better. So support your hearing health by trying these recipes.
If you or a loved one experience hearing loss and need a hearing test, contact us at Pure Sound Hearing for a free hearing test and consultation.