Food & Recipes

  • Cook’s Corner: Healthy Homemade Dressings

    So you’ve decided to be the healthiest version of you possible this year. You’ve fol­lowed your exercise routines, learned to deal with the stressors in your life, and dedicated yourself to eating local and fresh. However, there is yet another factor causing inflam­mation and adding too many unwanted ingredients in your diet.

  • Herbal Intelligence

    Coming out of college, Ric Scalzo didn’t visualize himself seeing a dozen patients a day and dispensing herbal remedies.

    How a spiritual journey changed the herbal industry
    By Craig Gustafson
  • Eating Well and Losing Weight

    Mark Hyman, MD, makes some pretty bold promises in his feature. I got a prerelease copy of his new book, The Blood Sugar Solution 10-Day Detox Diet, and embarked on a 10-day journey with two of our readers, Nancie Carter and Jennifer Schreiner, to see if this program would do what he claimed.

    DETOX OVERVIEW

    A firsthand report on the 10-Day Detox Diet
    By Adam Swenson
  • Are You Food Addicted?

    Detox is big these days. Everybody’s talking about it and trying it—juicing, fasting, cleansing, odd diets, colonics, and more. There are ancient healing systems that teach about detoxification—including ayurveda—and each approach has its pros and cons.

    By Mark Hyman, MD
  • Meatless: Protein Shakes

    When you think protein shakes, you typically imagine a hulk-like person with a big tub of protein powder working out at the gym for several hours at a time. The only problem with this image is the average person is uninterested in looking this way and thus uninterested in protein powder.

  • In Season: Arugula

    Whether you know it as garden rocket, salad rocket, roquette, or arugula, this spicy little leafy green veggie botanists call Eruca sativa has many names. Arugula resembles a small-leaved open lettuce and is in the same family as kale, mustard greens, and cauliflower.

  • A Perfect Potato Salad for the First Days of Spring

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    As the weather warms, fresh and colorful ingredients become more and more abundant on our plates. This spring, allow the many types of potatoes to be star ingredients in your recipes; they add nutritional value and a variety of colors, flavors, and textures to your favorite dishes. Need inspiration? Take a lesson from Hungry Girl Lisa Lillien who is known for creating healthful recipes that never lack in flavor, just like her latest potato dish, Potato'zanella.

    A traditional panzanella salad calls for cubes of bread. This reinvented Potato'zanella uses potatoes instead of bread, a great substitution for those on gluten-free diets, and also keeps the dish light, fresh, and full of vegetables. It's easy—just toss together cherry tomatoes, cucumber chunks, spinach, red onion, basil, and a flavorful dressing with the halved fingerling potatoes to complete the dish. This twist on the traditional adds a punch of nutritional value to this tasty dish. 

    No matter what you serve this spring, don't forget the nutritional power of potatoes: one medium-size (5.3 ounce) skin-on potato contains just 110 calories per serving, boasts more potassium (620g) than a banana (450g), provides almost half the daily value of vitamin C (45 percent), and contains no fat, sodium, or cholesterol. With seven unique potato types and many ways to prepare them, you can enjoy potatoes every day of the week and substitute them into any dish. 

    Inspired by Hungry Girl's creative and guilt-free potato recipe? Hungry Girl and the USPB invite you to enter the Guilt-Free Potato Goodness recipe contest on the Potatoes, Taters & Spuds Facebook page. Simply submit your original, mouth-watering, and guilt-free potato recipe for the chance to win a trip for two to Los Angeles, CA, and a meet-and-greet with Hungry Girl Lisa Lillien at her brand-new Hungryland headquarters and test kitchen! Enter the contest by March 28, 2014. Check out the following site for official contest rules: 
    facebook.com/PotatoesTatersAndSpuds/app_325926694220428 

    >>Potato'zanella<< 
    Prep: 10 minutes 
    Cook: 30 minutes 
    Servings: 4

    Ingredients:

    Salad
    1 lb. fingerling potatoes, halved lengthwise
    1 tsp. olive oil
    1/8 tsp. salt
    1 cup halved cherry tomatoes
    1 cup cucumber cut into chunks
    1 cup chopped spinach leaves
    1/2 cup chopped red onion
    2 tbsp. chopped basil

    Dressing
    2 tbsp. red wine vinegar
    1 tbsp. olive oil
    1/2 tsp. Dijon mustard
    1/2 tsp. chopped garlic
    1/8 tsp. each salt and black pepper

    Directions:
    Preheat oven to 400 degrees. Spray a baking sheet with nonstick spray.
    Place halved potatoes in a large bowl. Drizzle with oil, sprinkle with salt, and toss to coat.
    Place potatoes cut sides down on the baking sheet. Bake until tender and browned, 25 - 30 minutes.
    Let cool slightly, about 15 minutes. Transfer to a large bowl, and add remaining salad ingredients. Mix well.
    In a small bowl, whisk together dressing ingredients. Drizzle over salad, and toss to coat. Dig in!
     

     

    Nutritionals per serving (about 1 1/3 cups): 150 calories, 5g fat, 175mg sodium, 25g carbs, 3.5g fiber, 3g protein

    Photo - http://photos.prnewswire.com/prnh/20140320/CG86029
    SOURCE: United States Potato Board
    RELATED LINKS: hungry-girl.com; potatogoodness.com

  • Gluten-Free Lemon Tart

    Weekly Recipe: 
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    SERVES: 6-8

    Crust

    1/3 cup rice flour, plus extra for dusting pan

    1/3 cup potato starch

    1/3 cup tapioca starch

    1/4 cup sweet rice flour (also called glutinous rice flour)

    1 tablespoon xylitol

    ½ teaspoon xanthan gum

    ¼ teaspoon salt

    6 tablespoons cold, organic butter

    2 teaspoons vanilla extract

    1 large egg

    Filling

    2 large eggs

    2 large egg yolks

    2/3 cup xylitol

    Zest of 2 lemons

    2/3 cup lemon juice

    ½ cup crème fraiche or sour cream

    Powdered sugar

    Cut the butter into small pieces and return to the refrigerator until needed. To make the crust, start by heating your oven to 350 degrees. Coat a 9-inch tart pan with cooking spray and a dusting of rice flour. Combine the remaining flours and starches with xylitol, xanthan gum, and salt in a large bowl. Cut the cold butter into the mixture with the help of a pastry cutter, then work in the vanilla extract and egg.

    Once the dough has come together to form a ball, knead it briefly to finish, making sure to not overwork the dough or to melt the butter. Between two sheets of waxed paper, roll out the dough to a diameter of 12 to 13 inches. Peel the waxed paper away from one side of the dough and drape over the tart pan with the remaining sheet facing up. Peel back the second sheet, then press the dough into the pan, making sure it is even. Bake the empty shell for 10 minutes, then set aside to cool while you mix the filling.

    Whisk together the eggs, yolks, and sugar in a bowl, just until evenly distributed, then stir in the lemon zest and juice. Add the crème fraiche or sour cream last and whisk until the mixture becomes smooth. Fill the cooled tart shell with the lemon mixture and return the tart pan to the oven for 15 to 20 minutes, just until it is set. Remove from the oven and let it cool. Finish the tart with a dusting of powdered sugar.

  • Pizza

    Weekly Recipe: 
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    MAKES: SINGLE 12-INCH ROUND PIZZA

    Pizza Sauce

    1 (6 ounce) can tomato paste

    1 cup water

    1 tablespoon honey

    1 teaspoon dried oregano

    Pizza Crust

    1 1/2 cups gluten-free all-purpose flour with xanthan gum in mix

    2 tablespoons nonfat dry milk powder

    2 tablespoons finely grated Parmesan cheese

    1 tablespoon sugar

    1 tablespoon dried egg whites

    1 1/2 teaspoons bread machine or instant yeast

    1 teaspoon baking powder

    1/2 teaspoon salt

    1 cup warm (about 110 degrees) water

    3 tablespoons extra virgin olive oil

    1 1/2– 2 cups shredded mozzarella, soyrella, or casein-free nondairy alternative

    Cooking spray oil

    Toppings of choice

    To make the pizza sauce: In a small bowl, whisk together the tomato paste, water, honey, and oregano until smooth. Refrigerate, covered, until ready to use.

    To make pizza crust: Place the flour, milk powder, Parmesan cheese, sugar, dried egg whites, yeast, baking powder, and salt in the work bowl of a stand mixer fitted with the flat beater attachment. Mix on low. (Alternatively, place the dry ingredients in a large bowl and mix on low with a sturdy handheld mixer.) Add the water and olive oil and mix on low until a dough forms, scraping down the sides of the bowl as necessary. Increase the speed and beat for five minutes. With the beater paddle still attached, cover the bowl with plastic wrap and let the dough rise for one hour. If using a handheld mixer, remove and scrape down the beater blades, cover the bowl with plastic wrap, and let the dough rise for about one hour or until doubled in size. Mix on low to deflate.

    Spray a 12-inch round pizza pan well with cooking spray. Using a silicone spatula, scrape the dough onto the pan. Spray the palms of both your hands with cooking spray, or oil your palms by rubbing them on a plate containing two tablespoons of cooking oil. Using your hands, press the dough outward to fill the edges of the pan, smoothing the dough as level as possible. Let the dough rise in the pan in a warm place for 15 to 20 minutes. Preheat the oven to 425 degrees. Bake the dough for 10 minutes. Remove from the oven. For each 12-inch round pizza crust, use 1/4 cup of the pizza sauce to spread over the top. Sprinkle with the cheese or nondairy alternative and other toppings of choice. Return the pizza to the oven and bake until the crust is browned around the rim, the cheese is bubbling, and the pizza is heated through, about 15 minutes. Let rest for five to 10 minutes. Then slide out of the pan with a spatula and cut into eight wedges. Source: Cooking for Your Gluten-Free Teen by Carlyn Berghoff, Sarah Berghoff McClure, Dr. Suzanne P. Nelson, and Nancy Ross Ryan