Food & Recipes

  • Vegetable Chicken Soup

    1 tablespoon olive oil
    1 medium onion, chopped
    1 pound skinless and boneless chicken breasts, cut into bite-size pieces
    6 ounces green beans, cut into bite-size pieces
    1 cup chopped celery
    1 zucchini, sliced
    1 tablespoon fresh basil, chopped
    1/2 of a 14.5-ounce can diced tomatoes, drained
    4 cups chicken broth
    1 teaspoon paprika
    1 to 2 tablespoons raw honey
    2 tablespoons lemon juice
    2 teaspoons minced raw ginger
    2 teaspoons pressed raw garlic
    Salt and pepper to taste

    1. In a large soup pot, heat the olive oil over medium-high heat for several minutes.
    2. Add onion, and cook, stirring occasionally, until soft.
    3. Add chicken, and continue to stir occasionally to brown lightly on all sides.
    4. Add remaining ingredients, bring to a boil, and allow to simmer until vegetables are just tender and chicken is cooked through.

    nutrition info per serving (4): 209 calories, 4.7 g fat, 0.5 g saturated fat, 55 mg cholesterol, 26.8 g protein, 14.2 g carbohydrates, 2.6 g fiber, 745 mg sodium

  • Think Tank

    For dinner you choose wild-caught salmon and free-range chicken over the farmed and penned varieties, but when it comes to building a saltwater reef tank, sourcing from native environments is not the eco way to go.

    By Melaina Juntti
  • Is Homeopathy Safe?

    For centuries, people around the world have used homeopathy to treat everything from seasickness to cancer. But this summer’s recall of Zicam, a popular homeopathic nasal cold remedy containing zinc, raised questions about the safety of this somewhat mysterious science.

    By Vicky Uhland
  • Asian-Inspired Fish Cakes With Chives

    1 pound form haddock or cod fillets
    2 eggs
    1/4 fresh chives, chopped
    1/3 whole grain bread crumbs
    2 tablespoons green onions, chopped
    2 tablespoons low-sodium soy sauce
    1 tablespoon fish sauce
    2 tablespoons fresh lime juice

     

    1. In a food processor, combine haddock or cod fillets, coarsely chopped; eggs; chives; bread crumbs; green onions; soy sauce; fish sauce; and fresh lime juice. Pulse well, and shape mixture into patties.

    2. Sauté gently in a skillet over medium-high heat, 2 minutes each side or until done. Serve over sautéed spinach or with stir-fried vegetables.

  • Lava Flow Hand Rolls With Onion-Soy Sauce

    1/4 onion, diced
    1/4 teaspoon rice wine vinegar
    1/4 teaspoon lemon juice
    4 tablespoons soy sauce
    4 large leaves of red chard
    3/4 cup cooked brown sushi rice
    8 1-ounce slices of sushi-grade, raw ahi tuna
    8 slices of ripe papaya, about the same size as the ahi slices
    1 avocado, sliced into eighths
    1 ounce of microgreens or sprouts, evenly divided for four rolls
    4 roughly chopped macadamia nuts

    1. Place onion, vinegar, lemon juice, and soy sauce in a small bowl, and set aside.
    2. Lightly steam the chard leaves for 2 minutes. Run under cool water, and pat dry. Stack 2 leaves on top of each other with the underside up and the thick side of the stems closest to you. Fill the center with 2 to 3 tablespoons of rice, flush with the thick edge of the stem, leaving the upper half of the leaf empty.
    3. Add 2 slices each of ahi, papaya, and avocado. Top with microgreens and one chopped macadamia, and fold the sides together and the bottom of the leaf up over them. Repeat with remaining chard leaves.
    4. Spoon onion-soy mixture inside and serve.

    nutrition info per serving (4): 220.3 calories, 10.8 g fat, 1.5 g saturated fat, 30 mg cholesterol, 15.3 g protein, 18.4 g carbohydrates, 4.4 g fiber, 720 mg sodium

  • Tofu and Chive Dumplings

    8 ounces firm tofu
    2 tablespoons chives, chopped
    1/4 cup low-sodium soy sauce
    1/2 cup water chestnuts, chopped
    2 cups spinach, chopped and packed
    1 teaspoon ginger, minced
    2 teaspoons dark sesame oil
    Gyoza or wanton wrappers
    Cornstarch
    Water

    1. In a bowl, combine tofu, chives, soy sauce, water chestnuts, spinach, minced ginger, and dark sesame oil.

    2. Seal mixture in gyoza or wonton wrappers, pinching edges shut with a cornstarch-water blend.

    3. Steam or pan-fry in a wok or skillet. Serve with soy sauce for dipping.

  • Baked Ricotta With Chives

    15 ounces ricotta
    1/2 cup cottage cheese
    1 egg white
    1/2 cup fresh chives, chopped
    2 teaspoons chili powder
    Black pepper to taste
    Olive OIl

    1. Mix 15 ricotta with cottage cheese, whites, chives, chili powder, and black pepper.

    2. Divide into ramekins (those small dipping dishes used to serve salad dressing) coated with olive oil, and bake about 30 minutes at 350 degrees.

    3. Cool slightly, and serve as an appetizer, or top with roasted tomatoes to serve as a side dish.

  • Carob and Psyllium Shake

    1 cup unsweetened vanilla soymilk
    1 scoop (24.3 grams) vanilla whey protein powder
    1 tablespoon unsweetened carob powder
    1 tablespoon psyllium seed husks
    2 teaspoons flaxseed oil
    1/2 teaspoon probiotic powder
    3 ice cubes

    Place everything in a blender, and blend until smooth.

    nutrition info per serving (1): 289 calories, 12 g fat, 2 g saturated fat, 15 mg cholesterol, 24 g protein, 25 g carbohydrates, 6 g fiber, 123 mg sodium

  • Carob and Psyllium Shake

    1 cup unsweetened vanilla soymilk
    1 scoop (24.3 grams) vanilla whey protein powder
    1 tablespoon unsweetened carob powder
    1 tablespoon psyllium seed husks
    2 teaspoons flaxseed oil
    1/2 teaspoon probiotic powder
    3 ice cubes

    Place everything in a blender, and blend until smooth.

    nutrition info per serving (1): 289 calories, 12 g fat, 2 g saturated fat, 15 mg cholesterol, 24 g protein, 25 g carbohydrates, 6 g fiber, 123 mg sodium

  • Bulgur Wheat and Quinoa Pilaf

    1 cup bulgur wheat
    1 cup quinoa
    1 large onion, chopped
    1 cup chopped celery
    1/4 cup minced fresh parsley
    1 teaspoon crushed dried rosemary or dried thyme or oregano
    Salt to taste

    Place the bulgur and quinoa in a dry, heavy skillet (such as cast-iron), stir-fry pan, or wok over high heat and cook, stirring constantly, until the grain smells toasty. Remove from the heat immediately and set aside.

    Steam-fry the onion and celery in a large nonstick saucepan with a tight lid until the onion begins to soften. Add the broth, bulgur, quinoa, parsley, and rosemary, thyme, or oregano. Bring to a boil over high heat, then reduce the heat to low and cook, uncovered, for 20 minutes. Let stand for 5 minutes. Fluff with a fork and season with the salt.