Food & Recipes

  • Roasted Butternut Squash Salad With Warm Cider Vinaigrette

    1 squash
    2 tablespoons olive oil
    1 tablespoon maple syrup
    1 teaspon salt
    1/2 teaspoon pepper
    3/4 cup apple cider
    2 tablespoons apple cider vinegar
    2 tablespoons shallots, minced
    2 teaspoons Dijon mustard
    1/2 cup olive oil
    Salt and pepper to taste
    4 ounces arugula (optional)

    1. Season squash with olive oil, maple syrup, salt, and pepper. Roast 15 to 20 minutes at 400 degrees.

    2. In a small saucepan, combine apple cider, apple cider vinegar, and minced shallots; cook 6 to 8 minutes.

    3. Add Dijon mustard, olive oil, and salt and pepper to taste. Mix 4 ounces baby arugula with squash; top with vinaigrette.

  • Fight Ulcers With Arugula

    You may find the latest remedy for painful peptic ulcers not at your local drugstore, but in your salad instead. Researchers recently discovered that Eruca sativa, an herb also known as rocket or arugula, helps reduce stomach-acid secretion that can irritate gastric ulcers, the type of peptic ulcers that form in the abdominal wall and can cause severe pain.

    By Sarah Toland
  • In Season: Butternut Squash

    This hearty gourd has a whole lot of life beyond the Thanksgiving dinner table. Packed with plenty of powerful nutrients, butternut squash offers fiber, potassium for strong bones, and vitamin B6, which boosts the nervous and immune systems. Its bright, tangerine hue reflects its most powerful health benefit: carotenoids, which protect against heart disease.

    By Pamela Brill
  • Frankincense Oil

    Looks like those wise men were on to something. Frankincense oil, long-heralded for its therapeutic benefits, may be an effective alternative therapy for bladder cancer, the fourth most common type of cancer among American men.

    By Melaina Juntti
  • Wheatberry Pancakes

    1 cup wheat berries (whole wheat kernels)
    1 tablespoon whole flaxseed
    2 cups water
    1/3 cup chickpea flour (besan) or low-fat soy flour
    1 tablespoon sugar
    2 teaspoons lemon juice
    1/2 teaspoon baking soda
    1/2 teaspoon salt

    Place the wheat berries, flaxseed, and water in a blender and process at high speed for about 2 minutes. Add the flour and process for 2 to 3 minutes or until very smooth. Add the sugar, lemon juice, baking powder, baking soda, and salt and process until well mixed.

    Heat a heavy nonstick griddle or skillet (a nonstick electric griddle cooks very evenly) over high heat until drops of water dance on the surface and then quickly disappear. Reduce the heat to medium-high. Working in batches if necessary, pour dollops of batter quickly onto the griddle, leaving space to expand. When bubbles appear on the surface, gently flip the pancakes. Don’t overcook; they should be a bit puffy when you take them off the griddle, so they are light and cakey.

    MAKES TWELVE 4” PANCAKES (3 SERVINGS)

    Per serving: 261 calories, 11 g protein, 53 g carbohydrates, 6 g sugar, 3 g total fat, 9% calories from fat, 0 mg cholesterol, 9 g fiber, 534 mg sodium

  • Chocolate-Dipped Strawberries

    1/4 cup Wax Orchards fudge topping
    12 large fresh whole strawberries, cleaned, with stems

    Heat the topping in a small saucepan just until softened. Divide equally into 2 small bowls. Hold strawberries by the stem ends, dip in the topping, and enjoy!

    MAKES 2 SERVINGS

    Per serving: 125 calories, 1 g protein, 29 g carbohydrates, 23 g sugar, 1 g total fat, 5% calories from fat, 0 mg cholesterol, 4 g fiber, 41 mg sodium

  • Fight Ulcers With Arugula

    You may find the latest remedy for painful peptic ulcers not at your local drugstore, but in your salad instead. Researchers recently discovered that Eruca sativa, an herb also known as rocket or arugula, helps reduce stomach-acid secretion that can irritate gastric ulcers, the type of peptic ulcers that form in the abdominal wall and can cause severe pain.

    By Sarah Toland
  • How Low Can You Go?

    Nutritionists have known for a while now that watching your fat intake could prevent breast cancer; a new study now suggests such scrutiny may also prevent ovarian cancer. The Journal of the National Cancer Institute reported that postmenopausal women who trimmed their daily fat intake to 20 percent (instead of the average of 35 percent) reduced their risk by 40 percent in just four years.

    By Celia Shatzman
  • Eat Right to Protect Eyesight

    The world is a beautiful place to behold. But for 15 million Americans, it can be a dim sight due to age-related macular degeneration (AMD), a disease that impairs central eyesight in older people. Fortunately, a new study from Tufts University finds that eating foods low on the glycemic index (GI) and rich in nutrients that promote eye health can drastically reduce risk of AMD.

    By Sarah Toland
  • Lemon and Artichoke Tagine (Moroccan Stew)

    2 tablespoons whole-wheat flour
    12 ounces low-fat chicken substitute strips, such as Yves Veggie Chicken Tenders,
    Lightlife Smart Menu Chik’n Strips, or Morningstar Farms Meal Starters Chik’n
    Strips
    1 large onion, sliced
    6 cloves garlic, chopped
    2 cups sliced mushrooms
    1 large green or red bell pepper, cored, seeded, and cut into chunks
    2 cups low-sodium vegetarian broth
    1 tablespoon group coriander
    1/2 tablespoon black pepper
    1/4 teaspoon ground turmeric
    1/4 teaspoon ground ginger
    1/4 teaspoon paprika
    1/4 teaspoon crushed red pepper
    1 lemon, with peel, sliced and seeded
    1 jar (7 ounces) marinated artichoke heart quarters, rinsed under hot water and drained
    Salt to taste

    Place the flour in a shallow dish and roll the chicken substitute strips to coat. Place the strips in a large, heavy, deep nonstick skillet or stir-fry pan over medium-high heat and cook until browned. Remove from the pan and set aside.

    Add the onion and garlic to the skillet and steam-fry until soft, adding very small amounts of water as needed to prevent sticking and burning. (Or place in a microwaveable dish, cover, and microwave on high for 7 minutes.)

    Add the strips, mushrooms, bell pepper, broth, coriander, parsley, black pepper, tumeric, ginger, paprika, and red pepper. Place the lemon slices on top of the stew, cover reduce the heat, and simmer for 30 minutes.

    Remove and discard the lemon slices. Stir in the artichokes and cook just until heated. Season with salt and serve immediately.

    MAKES 4 SERVINGS

    Per serving: 165 calories, 20 g protein, 25 g carbohydrates, 3 g sugar, 1 g total fat, 3% calories from fat, 0 mg cholesterol, 10 g fiber, 584 mg sodium