Healthy Highlight: Vitamin E

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Vitamin E is found in many fatty foods like nuts and seeds and acts as an antioxidant, helping to protect cells from the damage caused by free radicals. That all sounds great and important, but really just makes us feel better about eating peanut butter and hazelnuts right? 

  • Why do we need it? May reduce markers of oxidative stress and improve antioxidant defenses, may reduce heart disease risk factors, may help manage frequent menstrual pain.
  • Am I missing it? Not many people are deficient in Vitamin E, but often times it is because of genetics, celiac disease, cystic fibrosis, and also common in newborns.
  • What happens if we are deficient? Muscle weakness, coordination and walking difficulties, numbness and tingling, immune system problems
  • Where do I get it? Sunflower seeds, almonds, peanuts, beets, collard greens, pumpkin, red bell peppers

Recipes:

The Ultimate Antioxidant Detox Salad (sinfulkitchen.com)

  • 4 cups Kale
  • 4 Broccoli Crowns
  • 1/3 Red Cabbage
  • 1 Parsley Bunch
  • 1/2 cup Pomegranate
  • 1/2 cup Blueberries
  • 1 cup Shredded Carrots
  • 1 cup Garbanzo Beans
  • 1 Apple
  • 1/3 cup Almonds
  • 1/3 cup Sunflower Seeds
  • 1/2 Avocado

Dressing:

  • 1/2 Fresh-Squeezed Lemon
  • 1/4 cup Olive Oil
  • 1/4 Ginger Knob
  • 2 tablespoons Agave Nectar

Mix the lemon, olive oil, ginger, and agave nectar and set aside. This is your dressing.

Rough cut the kale, broccoli, red cabbage, and parsley.

Placed the rough cut items in a food processor and process into small pieces.

Take the small processed pieces and toss them with the dressing. This is your salad base.

Arrange the other items on top of your salad base to create a dramatic-looking salad.

Spinach, Strawberry and Avocado Salad (paleoleap.com)

  • 2 cups fresh Spinach
  • 1 cup cooked Fresh Salmon
  • 1 cup Strawberries
  • 1 Avocado
  • 1 cup Pineapple
  • 1 small Red Onion
  • 1/2 cup Fresh Pineappe Juice
  • 1/4 cup White Wine Vinegar
  • 1 Lemon
  • 2 sprigs Fresh Rosemary
  • 1 tablespoon Extra Virgin Olive Oil
  1. Preheat your oven to 400 F.
  2. In a baking dish, place half of the sliced lemon on the baking dish and top with a rosemary sprig. Lay the salmon filet on top of the lemon slices.
  3. Season the salmon to taste with sea salt and black pepper; then place the remaining lemon slices and rosemary on top and drizzle with olive oil.
  4. Bake until done (about 20 minutes) and let the salmon cool down.
  5. In a small bowl, combine the pineapple juice and the white wine vinegar.
  6. In a big salad bowl, combine the spinach, strawberries, avocado, pineapple, red onion, and cooked salmon chunks. Drizzle the pineapple dressing on top and toss gently to coat.

Digestive Trail Mix (wildnutrition.com)

  • Equal Parts: Pineapple
  • Almonds
  • Dried Apple Pieces
  • Walnuts
  • Cashews
  1. Mix ingredients together in mixing bowl.
  2. Transfer to a sealable container and dip into as and when you need a portable snack.
  3. Enjoy as a tasty and healthy vegan snack!