Food & Recipes

  • Cherry Coconut Ice Cream

    1 pound fresh and pitted or frozen and partially thawed cherries
    1/2 teaspoon fresh lemon juice
    1 teaspoon vanilla extract
    1/3 cup raw, unfiltered honey 
    2 cups coconut milk 
    1/4 cup unsweetened coconut flakes for garnish

    1. Using a potato masher, coarsely mash cherries, lemon juice, and vanilla. Let stand at room temperature for 5 minutes, mixing occasionally. Pour hot water in a bowl, and set closed honey jar in water to thin texture. 
    2. In a food processor, puree coconut milk and half of cherry mixture. Add honey and process until smooth. In a bowl, combine puree with remaining cherry mixture.
    3. Place bowl in freezer, stirring occasionally, until cold, but not frozen, about 45 minutes. 
    4. Put in ice cream maker; follow directions.
    5. Place scoops of ice cream in serving dishes and sprinkle with coconut flakes. 

    nutrition info per serving: 452 calories; 33 g fat; 29 g saturated fat; 0 mg cholesterol; 4 g protein; 4 g fiber; 21 mg sodium

  • Spinach Salad Nicoise With Golden Beets

    Serves 6

    2 tablespoons apple-cider vinegar

    1 tablespoon Dijon mustard

    1 garlic clove, minced

    1/3 cup extra virgin olive oil

    1 small shallot, minced

    4 tablespoons minced flat-leaf parsley

    Sea salt and white pepper to taste

    4 medium golden beets, peeled and quartered

    2 cups green beans, cut into 2-inch long pieces

    8 cups baby spinach, loosely packed

    1/2 cup coarsely chopped fresh basil

    4 eggs, hard-boiled, peeled, and quartered

    8 oil-packed anchovy fillets (optional)

    1/2 cup pitted Nicoise olives

    1/2 cup coarsely chopped walnuts

    1. In a small bowl, whisk together vinegar, mustard, and garlic. Whisk in olive oil, shallots, and 2 tablespoons parsley. Season with salt and pepper.
    2. Place beets in half of a stainless steel steamer or on the lower level of a bamboo steamer. Place green beans in the other half of the stainless steamer, or on the top level of the bamboo steamer. Steam over boiling water for 5 minutes.
    3. Remove beans, leaving beets in steamer. Plunge beans into a bowl of cold water; drain and pat dry.
    4. Cook beets for 5 minutes longer, or until tender; remove, plunge into a bowl of cold water, drain, and pat dry.
    5. In a large bowl, toss spinach and basil. Drizzle with just enough dressing to lightly coat leaves; toss, and arrange on a serving platter.
    6. In separate bowls, toss beans and beets with just enough dressing to lightly coat, and arrange over salad. Sprinkle with remaining parsley. Arrange eggs around outside edge of platter.
    7. Arrange anchovies (if using) over salad. Scatter olives and nuts atop salad. Serve immediately, with additional dressing on the side.

    nutrition info per serving: 287 calories; 23 g fat; 4 g saturated fat; 141 mg cholesterol; 9 g protein; 5 g fiber; 233 mg sodium

  • Quinoa Croquettes With Cilantro Yogurt Sauce

    Ingredients:
     

    Cilantro Yogurt Sauce
    1 large bunch cilantro, stemmed
    1/4 cup low-sodium soy sauce
    1/4 cup ume plum vinegar
    1 small white onion, quartered
    2 cups plain yogurt
    1/3 cup olive oil

    Quinoa Croquettes
    1 cup quinoa, washed thoroughly
    1 medium carrot, peeled and coarsely grated
    1 small zucchini, coarsely grated
    1 scallion, finely chopped
    1 teaspoon garlic powder
    1 teaspoon salt
    6 sprigs parsley, minced
    1 large egg
    1/4 cup all-purpose flour
    Grapeseed oil

    Directions:
    1. Pulse cilantro, soy sauce, vinegar, and onion in a blender or food processor until smooth. Stop the motor and add yogurt and olive oil. Blend until creamy. Transfer to a lidded container, and refrigerate for at leat 1 hour. Recipe makes double the amount of sauce per serving.

    2. Combine quinoa with 2 cups water in a small pot and bring to a boil. Lower hear, cover, and simmer for 15 minutes, until water is completely absorbed. Remove from heat and transfer to a medium bowl to cool.

    3. When cool, add carrot, zucchini, scallion, garlic powder, salt, pasley, egg, and flour. Mix well. Using your hands, form a mixture into patties about 1/2-inch thick and 2 inches in diameter.

    4. Heat oil in a large skillet over medium heat. Working in batches, law 5 to 6 quinoa cakes in the pan, and cook for about 3 to 4 minutes. When golden, turn over and cook until the second side is golden. (Chick by lifing up a side with a spatula.) Add additional oil as needed, and remove any brown bits that accumulate in the pan.

    5. Remove cakes from pan and place on a plate lined with a clean, recucled brown paper bag. Serve hot, drizzled with Cilantro Yogurt Sauce.

    Nutritional analysis: 258 calories; 11 g fat; 2 g saturated fat; 38 mg cholesterol; 10 g proetin; 30 g carbohydrates; 3 g fiber; 1,483 sodium

  • Pan-Fried Sake Shirmp

    Ingredients:

    2 tablespoons vegetable oil
    2 teaspoons minced garlic
    2 teaspoons minced fresh ginger
    1 teaspoon red pepper flakes
    12 Key West pink shrimp with tails on, deveined
    1/3 cup sake
    2 teaspoons unsalted butter
    Salt and pepper to taste
    1 tablespoon chopped fresh flat-leaf parsley
    12 mini bamboo skewers
     

    Directions:

    1. Heat oil in a medium pan over medium heat. Add garlic, ginger, and red peper flakes, and stir for 1 minute. Add shrimp and cook for 2 to 3 minutes, until shrimp begin to curl. Add sake and soy sauce. Cool for another 2 to 3 minuntes. Add butter, and cook for an additional 2 minutes. Season to taste. Stir in parsley and turn off burner.

    2. Place one skewer in each shrimp and serve warm with crusty bread.

    Nutritional analysis: 97 calories; 6 g fat; 1 g saturated fat; 22 mg cholesterol; 3 g protein; 2 g carbohydrates; 0 g fiber; 131 mg sodium

  • Eggplant Sandwich

    Vinagrette
    1/2 cup fresh sawtooth or basil
    1 1/2 teaspoons freshly squeezed lemon juice
    1/2 teaspoon salt
    Ground red pepper to taste
    1/2 teaspoon sugar
    4 tablespoons grapeseed or canola oil

    Eggplant
    2 Japanese or baby eggplants, halved
    3 tablespoons extra-virgin olive oil
    Salt and pepper to taste
    4 tablespoons soft feta cheese
    2 medium red bell peppers, roasted, peeled, and seeded
    1 cup arugula

    1. Preheat oven to 375 degrees. Puree vinaigrette ingredients in a blender until smooth.

    2. Lightly score the inside of the eggplants, drizzle with olive oil, and lay skin-side down on a baking sheet. Sprinkle with more olive oil and roast for 20 to 25 minutes.

    3. Place eggplant halves face-up on four serving plates, season with salt and pepper, and divide feta cheese, roasted peppers, and arugula among the four halves. Drizzle with vinaigrette (you may have some left over). Serve open-faced.

    nutrition info per serving: 548 calories; 27 g fat; 12 mg cholesterol; 6 g protein; 16 g carbohydrates; 4 g fiber; 453 mg sodium

  • Crab Salad With Avocado, Apple, and Green Beans

    1 1/2 cups green beans, trimmed at both ends, cut into 1/2-inch pieces
    2 tablespoons coarse sea salt
    1 cup Greek–style yogurt
    1 tablespoon Dijon mustard
    1/4 teaspoon fine sea salt
    4 tablespoons minced fresh chives
    1 Granny Smith apple, peeled and cubed
    1 ripe avocado, peeled and cubed
    8 ounces cooked lump crabmeat (about 1 cup)

    1. Fill a large pot fitted with a colander with water. Bring to a rolling boil over high heat. Add green beans and coarse sea salt to colander, and cook until tender, 3 to 4 minutes.

    2. Remove colander from pot. Rinse beans with cold water, drain, and pat dry with a clean towel.

    3. Whisk yogurt, mustard, and fine sea salt in a large, shallow bowl. Add green beans, chives, apple, avocado, and crabmeat. Toss and serve.

    nutrition info per serving: 220 calories; 9 g fat; 38 mg cholesterol; 20 g protein; 17 g carbohydrates; 5 g fiber; 610 mg sodium

  • The Red Meat-Cancer Connection

    Yet another study—this one including more than half a million people—confirms what our docs have been warning us about: Eating red meat increases cancer risk. So we can’t help but wonder, Why is red meat so bad? Recent research revealed at least part of the answer as chronic inflammation.

  • Pink Grapefruit and Fig Tart

    Shell
    1/2 cup chopped pecans
    1/2 cup whole-wheat flour
    1 tablespoon butter
    1/4 cup fresh dates
    2 egg whites
    1/4 teaspoon salt

    Filling
    2 grapefruit, peeled and pith removed
    1 whole cinnamon stick or 1/4 teaspoon ground cinnamon
    2 tablespoons honey
    2 tablespoons sugar
    2 cups fresh or dried mission figs, halved (about 10 fresh figs)
    2 cups Greek–style yogurt

    1. Preheat oven to 350 degrees. Mix pecans, flour, butter, and dates into a fine meal in a food processor. Blend in egg whites and salt.

    2. Coat the inside of a tart pan with natural cooking spray. Line the bottom with parchment paper cut to fit, and coat again. Place dough in pan, and flatten evenly with your fingers to form a thin layer. Score dough by poking it with a fork. Place a piece of parchment paper over the dough and cover with pastry weights (use dried beans if you don’t own weights).

    3. Bake tart dough until the sides begin to brown, about 15 minutes. Remove parchment paper and continue baking until the bottom has completely cooked, an additional 15 to 20 minutes.

    4. Segment grapefruit, holding fruit over a bowl to reserve approximately 1/4 to 1/2 cup juice. Grate the peel of 1 grapefruit, and place grated peel, cinnamon, honey, sugar, and reserved juice in a saucepan. Simmer on low heat until mixture begins to thicken, about 8 to 10 minutes. Remove from heat and cool.

    5. Remove cinnamon stick from mixture, and stir in figs and grapefruit segments. Place 1 cup yogurt in the bottom of the tart shell, then top with fruit mixture. To serve, cut into 8 portions and garnish with a dollop of remaining yogurt.

    nutrition info per serving: 240 calories; 8 g fat; 8 mg cholesterol; 8 g protein; 39 g carbohydrates; 4 g fiber; 110 mg sodium

  • Mini-Strawberry Rhubarb Crumbles

    Ingredients:

    Strawberry Rhubarb Filling
    2 tablespoons unsalted butter
    4 cups thinly sliced strawberries
    1 large-rib rhubarb, thinly sliced
    2 tablespoons sugar
    1 tablespoon fresh lemon juice

    Crumble Topping
    1/2 cup unbleached all-purpose flour
    1/4 cup packed light brown sugar
    3 tablespoons cold unsalted bytter, cut into pea-size pieces

    Directions:

    1. Melt butter for filling saucepan over medium heat. Add fruit, and cook, stirring constantly for 2 to 3 minutes. Add sugar and lemon juice, and cook for 2 more minutes. Remove from heat and set aside.

    2. To make crumble, hand mix flour, brown sugar, and butter pieces until mixture resembles a course meal.

    3. Divide fruit into six ramekins. Crown each with crumble topping until fruit is completely covered. Bake at 375 degrees for 25 to 30 minutes, until golden. Serve warm.

    Nutritional analysis: 175 calories; 10 g fat; 6 g saturated fat; 25 mg cholesterol; 1 g protein; 22 g carbohydrates; 3 g fiber; 5 mg sodium

  • Welcome Back, White Fish

    Oily swimmers like salmon and sardines tend to get all the health credit for their high doses of omega-3 fatty acids, but consuming any type of fish may be better than eating none, at least for diabetics.

    By Lindsey Galloway