Food & Recipes

  • Salmon Dill Soup

    2 medium salmon fillets, skin removed
    2 cups water
    1 medium sweet potato, peeled and diced
    2 medium carrots, peeled and diced
    1/2 onion, diced
    3 cups vanilla rice milk
    1/2 cup finely chopped fresh dill, stems removed
    1 teaspoon salt
    6 tablespoons cornstarch

    1. Slice each salmon fillet very thinly into bite-sized pieces, and set aside.
    2. In a pot, bring water, sweet potato, carrots, and onion to a boil, then reduce to a medium-high heat, cover, and cook until vegetables are tender, about 10 minutes.
    3. Add rice milk and bring to a boil.
    4. Add salmon, dill, and salt, and reduce heat to medium until salmon is done, about 3 minutes.
    5. Mix cornstarch with just enough cold water to dissolve and add to soup. Bring soup to a boil while stirring, and allow mixture to thicken for 1 to 2 minutes.
    6. Remove from heat and serve warm.

    nutrition info per serving (4 to 6): 322.9 calories; 4.7 g fat; 1.5 g saturated fat; 30 mg cholesterol; 17 g protein; 52.5 g carbohydrates; 2.5 g fiber; 516.3 mg sodium

  • Beet, Pear, and Cranberry Salad

    Weekly Recipe: 
    NonWeekly

    3 beets, peeled and cubed
    2/3 cup peach jam
    1 tablespoon lime juice
    2 teaspoons Dijon mustard
    4 Bartlett pears, peeled and cubed
    1 cup dried cranberries

    1. Steam beets in a colander until tender, about 20 minutes. Set aside to cool.
    2. In a saucepan, heat jam, lime juice, and Dijon mustard over low heat and stir until blended.
    3. In a large bowl, mix together the beets, pears, cranberries, and warm peach sauce. Toss well to coat.

    nutrition info per serving (6): 264.2 calories; 0.5 g fat; 0 g saturated fat; 0 mg cholesterol; 1.3 g protein; 66 g carbohydrates; 5.8 g fiber; 45.3 mg sodium

  • Pineapple-Tofu Fried Rice

    1 package firm tofu, drained and cubed
    1 tablespoon soy sauce
    2 tablespoons cooking sherry
    2 cloves minced garlic
    1 tablespoon minced ginger root
    2 tablespoons extra-virgin olive oil
    1/3 cup pineapple juice
    1 cup finely diced carrots
    1 cup frozen peas
    1/2 teaspoon salt
    3 cups brown rice, cooked
    1 cup bite-sized chunks fresh pineapple

    1. Place tofu in a large bowl. Combine soy sauce and cooking sherry and pour over tofu. Marinate for 1 hour.
    2. Sauté garlic and gingerroot in olive oil for 1 to 2 minutes over medium heat. Add pineapple juice, carrots, peas, and salt, and sauté until vegetables are tender.
    3. Add brown rice, tofu (and the tofu marinade), and pineapple chunks to skillet and cook until rice and tofu are heated through.

    nutrition info per serving (4): 399 calories; 13 g fat; 2 g saturated fat; 0 mg cholesterol; 17 g protein; 55 g carbohydrates; 5 g fiber; 315 mg sodium

  • Ratatouille With Scrambled Egg Whites

    2 cloves minced garlic
    1 onion, diced
    4 tablespoons extra-virgin olive oil
    2 zucchini, sliced
    1 green bell pepper, diced
    1 Japanese/Chinese eggplant, sliced
    2 tomatoes, diced
    1/2 teaspoon salt
    2 tablespoons finely chopped parsley
    2 teaspoons dried basil
    1 teaspoon dried oregano
    1 teaspoon salt
    8 egg whites

    1. In a skillet, sauté garlic and onion in 2 tablespoons olive oil for 1 to 2 minutes over medium heat.
    2. Add zucchini and bell pepper, and continue to sauté over medium heat for another 3 to 4 minutes.
    3. Add eggplant and continue to sauté over medium heat until all vegetables are tender, about 5 minutes. Add tomatoes, salt, and all the herbs. Mix well and set aside.
    4. In a skillet, heat 2 tablespoons olive oil over medium heat. Add egg whites; cook until the whites are set but still moist.
    5. Place scrambled eggs on a large plate and top with ratatouille.

    nutrition info per serving (6): 194 calories; 12 g fat; 2 g saturated fat; 1 mg cholesterol; 12 g protein; 11 g carbohydrates; 5 g fiber; 543 mg sodium

  • Roasted Red Pepper and Fava Crostini

    1 baguette, cut into 1/2-inch slices
    Olive oil
    1 cup roasted red peppers
    3/4 cup fava beans
    1 garlic clove
     

    1. Arrange baguette slices on baking sheet, drizzle with olive oil, and bake at 375 degrees for 5 minutes or until golden.
    2. In a food processor, pulse roasted red peppers, fava beans, and garlic clove until combined.
    3. Spread 1 tablespoon of mixture onto each slice of bread.

  • Angel Hair with Feta and Fava Crostini

    1/4 pound angel hair pasta
    2 to 3 tablespoons olive oil
    1/2 cup fava beans
    2 ounces crumbled feta cheese
    Coarse sea salt for seasoning

    1. Cook and toss angel hair pasta with olive oil.
    2. Add fava beans and crumbled feta cheese.
    3. Season with coarse sea salt. Serve warm.

  • Grilled Halibut with Fava Bean Mash

    Halibut fillet
    Salt and pepper to taste
    1/2 cup fava beans
    1 tablespoon olive oil
    1 teaspoon lemon juice
     

    1. Season halibut fillet with salt and pepper, grill 3 minutes on each side or until cooked through.
    2. In a medium bowl, combine fava beans,  olive oil, and lemon juice. Mash roughly with a fork until combined.
    3. Place fish on top of the fava bean mash.

  • Creamy Fava Bean Soup

    1 tablespoon olive oil
    1/2 shallot
    2 cups chicken broth
    2 cups fava beans
    2 tablespoons cream
    1 teaspoon thyme
    Salt and pepper to taste

    1. In a large pot, heat olive oil. Add  shallot, finely minced, and sauté until tender.
    2. Add chicken broth and fava beans; cover and simmer for 10 minutes.
    3. Using a blender, puree soup in batches until smooth, and return to pot.
    4. Stir in cream and chopped thyme. Salt and pepper to taste.

  • Build A Better Salad

    Want to boost brain health or eat to beat cancer? Make yourself a salad. Beth Reardon, RD, LDN, at Duke Integrative Medicine, helps you customize your greens.

    By Nicole Duncan
  • Worth Their Salt

    Few dishes would be complete without a sprinkle of salt. A shake or two can bring out the natural flavor of foods during cooking, and a flourish of coarsely ground salt adds a slightly crunchy flair to any meal.

    7 artisian varieties that add flavor and a health boost to a range of meals
    By Lisa Turner