Welcome to Real Cajun Cooking - Pure and Simple

RealCajunCooking.com lets you choose from hundreds of authentic Cajun recipes. Learn to easily prepare and cook original Cajun-style family meals with help from south Louisiana's Cajun cook and connoisseur, Jacques Gaspard, who's been preparing great Cajun meals for decades. Create the best gumbos, seafood, jambalaya, stews, salads and deserts -- the way they were originally prepared. Besides great original recipes, you will discover a hodgepodge of stories, recordings, videos and humorous anecdotes to entertain. So enjoy! Don't forget to tell all of your family and friends about Real Cajun Cooking.

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Vitamins, Minerals and a Healthy Diet

According to the USDA, a healthy diet includes fruits, whole grains, vegetables, fat-free and low-fat milk, and other dairy products. The healthy diet also includes lean meats, poultry, fish, beans, eggs and nuts, with a reduction in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. 

Minerals and Nutrients Vital to our Health 

When looking to improve health, know and understand your vitamins and minerals intake?

Below is a partial list of foods sources with essential vitamins and minerals – enough to give a head-start at recognizing and understanding what the body needs to maintain proper health.

Vitamin A – for eyesight and the immune system: cod liver oil, dairy, sweet potatoes and dark green leafy vegetables.

Vitamin B1 – (a/k/a Thiamin) for processing carbohydrates: cereals, whole grain breads, and pastas have high amounts of Thiamin.

Vitamin B2 – (a/k/a Riboflavin) produces red blood cells and converts food into energy: almonds, asparagus, eggs, meat and fortified cereals.

Vitamin  B3 – (a/k/a Niacin) aids in digestion and also converts food into energy: lean chicken, salmon, tuna, turkey, peanuts, fortified cereals and enriched flour.
Vitamin B6
– vital for a healthy nervous system and helps to break down proteins and stored sugars: light-meat chicken and turkey, eggs, baked potatoes with skin, bananas, spinach, fortified cereals and fortified soy-based meat substitutes.

Vitamin B12 – for creating red blood cells: beef, poultry, salmon, crabs, mussels and soybeans.

Vitamin C
– for promoting a healthy immune system: potatoes, tomatoes, broccoli, cabbage, Brussels sprouts, cauliflower, red and green peppers, spinach, citrus fruits and berries.  

Vitamin D – for processing calcium to maintain healthy teeth and bones: fortified milk, cheese, egg yolks, salmon, cereals and sunlight.

Vitamin E
– for promoting healthy skin; antioxidant: almonds, hazelnuts,  leafy green vegetables; Canola, sunflower, soybean and olive oils. Signature Icon


  1. I like how you dicussed Vitamins, minerals and a healthy diet. It's always advisable to eat a balanced diet packed with fresh fruits and vegetables.

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  2. Vitamin C ,when combined with vitamin E, can be more effective at protecting from overexposure to the sun. Foods high in vitamin C include red and green bell peppers and guava.

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  3. Its amazing, looking at the time and effort you put into your blog and detailed information you provide. I'll bookmark your blog and visit it weekly for your new posts.
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