As winter goes on few monthes, I’d like to introduce some healthy foods for all of you guys to eat during this winter. These foods are not only healthy but help you feel warmer for this witner. So, let’s share these now. Now, pick up  your cup and hold your wine. Let’s cheers!
1. Vegetables
Artichokes have excellent source of fiber and vitamin C, and a good source of magnesium, folate, copper, potassium and phosphorus. Select artichokes that feel heavy for their size and have tightly closed buds. Their leaves should be soft green or purple. You should avoid artichokes that are wilting or drying. Triming the stem and placing artichoke, you should stem-end down in water. The artichokes should be kept in refreigerator for a few days and when they are ready to be cooked, trim the stem end and the first few bottom leaves of the artichoke. After cutting off the top inch of the head to remove the thorny tips of the uppermost leaves, you can rub with lemon to prevent discoloration. Then, steam for 30 to 45 minutes and check for doneness by piercing the bottom with a knife. The artichokes should slide in easily. Serve immediately with either olive oil or lemon wedges. To serve cold, plunge into ice water to chill thoroughly, drain upside down, and serve with vinaigrette.
Here, I will suggest one of my favorite dishes for you and attached recipe as well.
  This is lamb and artichoke stew with lentils. What we need for this are:                                          
2 tablespoons olive oil  
1 cup chopped onions
salt to taste
freshly ground black pepper
1 1/2 pounds lean lamb stew meat, cubed
1 cup red wine
1 bay leaf
1 sprig fresh thyme
6 to 8 small artichokes , trimmed
about 1 cup beef stock
about 1 cup chopped tomatoes, or low sodium canned
about 2 cups cooked, French lentils


After all materials are prepared, then follows the steps below:
1. Heat the olive oil over medium heat in a stew pot. 2. Add the onions and cook, stirring occasionally, until they turn translucent, about 5 minutes. 3. Turn the heat to medium-high. Season the lamb well with salt and pepper and add it to the pot. Sear the lamb cubes well on all sides. 4. Add the red wine, bay leaf and thyme. Turn the heat to low, cover the pot and cook for 25 minutes. 5. Add the artichokes, stock and tomatoes. Cover and cook for 10 to 15 minutes. 6. Add the cooked lentils and continue cooking for 15 minutes. Actually, this recipe is for 4 servings and each serving will have 529 calories, 46g carbohydrate, 17g fat, 18g fiber, 51 protein, 4g saturated fat, and 571 mg sodium. 2. Fruit
 Avocado is an excellent source of vitamins A, C and E and potassium and a good source of fiber and iron. We can select ones that yield when pressed gently. The avocados we need should be uniform in color without blemishes or bruises. Actually, it’s easy to store and prepare avocado in our home. We just need to store them at room temperature. The avocados will ripen after a couple of days. When we ready to use then, just cut lengthwise around the large pit in the center. Gently twist the two sides apart and pub the cut surface with lemon to prevent discoloration. Then, you can use a spoon to scoop out the flesh. As one of the fruits, we don’t need to cood avocados. Just serve in a saland with olive oil, lemon juice, salt and pepper. Also great mashed with salsa for a quick homemade guacamole.
 What I suggested recipe for avocados is the avocados milk shake. What we need for avocados milk shake are as followings:
2 ripe Fresh Avocados
2 cups Vanilla Ice Cream
2 cups Milk
2 tsp. Pure Vanilla Extract
2 tsp. Lemon Extract

After all ingredients are prepared, you should puree them in a blender. Note, large avocados are recommended for this recipe. A large avocado averages about 8 ounces, and if smaller or larger size avocados are used, you should adjust the quantity accordingly. This is 4 servings recipe and 370 calories, 25g of fat, 45mg of cholesterol, 120 mg of sodium and 8g of protein will be contained for each serving.

For more information, please come to www.medichatmd.com