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Yogurt Parfait With Grapefruit, Berries, and Granola
April 1st, 2008Unfeatured2 cups plain Greek-style or regular yogurt with the whey drained
3 tablespoons honey
2 teaspoons vanilla extract, preferably Tahitian vanilla
2 grapefruits, peeled and segmented with the pith removed
2 kiwis, peeled and sliced
1/4 cup of organic raspberries
1/4 cup of organic blackberries
1/4 cup of organic strawberries
1/4 cup of organic blueberries
2 tablespoons granola or crushed nuts
1 tablespoon cinnamon1. In a large bowl, mix yogurt, 2 table- spoons honey, and vanilla.
2. In a separate bowl, mix together fruit.
3. In four separate parfait glasses, add the fruit and yogurt in alternating layers. Top with granola, and drizzle with honey. Sprinkle with cinnamon.Nutrition info per serving (4): 215 calories; 2 g fat; 0.3 g saturated fat; 0 mg cholesterol; 10.4 g protein; 40.2 g carbohydrates; 5.3 g fiber; 40.3 mg sodium
The Beat-Cancer Diet
April 1st, 2008Of the more than 1 million Americans diagnosed with cancer each year, roughly 700,000 can blame their condition at least in part on their high-fat, low-fiber diets. But a growing body of research suggests it’s never too late to change that.
What to eat to feel better, stay stronger, and get healthier, for good.Egg-White Breakfast Casserole
April 1st, 2008Unfeatured1 teaspoon extra-virgin olive oil
1/2 cup onions, diced
12 egg whites
1/4 cup fat-free milk
2 slices whole-wheat bread, torn into pieces
1 cup broccoli fl orets, steamed
1 cup spinach, stems removed, steamed
Pinch nutmeg
Fresh ground pepper and sea salt, to taste
2 tablespoons freshly grated Parmesan cheese
1 1/2 cups fat-free milk
3 to 4 whole cloves; 3 to 4 peppercorns
1 slice of onion
1 clove garlic
1/4 cup oil-packed sun-dried tomatoes
2 teaspoons oil drained from sun-dried
tomatoes
2 1/2 teaspoons whole-wheat fl our
Cayenne, sea salt, pepper to taste1. Heat a large saucepan over medium heat. Add olive oil and onions. Cook until caramelized.
2. Preheat oven to 350 degrees. Spray a 9- by 9-inch baking dish. Whisk egg whites and milk. Season with cayenne, sea salt, and pepper. Spread bread pieces along bottom of pan; top with caramelized onions, broccoli fl orets, and spinach. Pour on the egg-white mixture. Add nutmeg, salt and pepper, and the Parmesan cheese. Bake for 20 to 25 minutes.
3. While casserole bakes, put milk, cloves, peppercorns, and a slice of onion in a small pot. Cook over medium-high heat about five minutes. Remove from heat. Let stand for 15 minutes.
4. Mince garlic and drained sun-dried tomatoes.
5. Drain milk through a strainer into a bowl to remove cloves, peppercorns, and onion. In same pot, over medium heat, add oil and fl our. Stir to make a roux. Slowly add milk, whisking in a little at a time. When thickened, whisk in sun-dried tomatoes and garlic. Season with salt, pepper, and cayenne to taste.
6. Serve casserole slices with a tablespoon of sundried tomato cream sauce on top.
Nutrition info per serving (based on 6): 152 calories; 3.2 g fat; 0.7 g saturated fat; 2.7 mg cholesterol; 14.5 g protein; 17.3 g carbohydrates; 2.9 g fi ber; 304 mg sodiumLentil and Chard Stew
April 1st, 2008Unfeatured1 cup red lentils
2 caups water
2 cans chicken broth
1 cup carrots, chopped
1 cup onion, diced
1 teaspoon ground cumin
Salt and pepper
Bunch of chard
Yogurt1. In a large saucepan, combine red lentils, water, and chicken broth; bring to a boil. Reduce heat, and simmer 30 minutes.
2. Add chopped carrots, diced onion, ground cumin, and a dash of salt and pepper. Simmer 30 minutes. Add a bunch of torn chard leaves, and simmer 10 more minutes. Top with a dollop of yogurt.
Smoked Salmon and Chard Frittata
April 1st, 2008Unfeatured1 onion, diced
Olive oil
1 bunch chard, chopped
4 eggs, beaten
3/4 cup milk
1/2 cup cottage cheese
3/4 cup shredded cheese
1 cup fresh bread crumbs
1 cup smoked salmon, chopped1. Sauté onion in olive oil. Add chard leaves, ribs removed, and cook until it wilts.
2. In a large bowl, mix with eggs, milk, cottage cheese, shredded cheese, fresh bread crumbs, chopped smoked salmon.
3. Bake in a 9-inch pan at 350 degrees for 50 minutes or until set.
Simple Ways To Sneak in Some Spice
April 1st, 2008“When you look at your spice rack, you’re looking at opportunities for better health,” says Glen Aukerman, MD, director of the Center for Integrative Medicine at Ohio State University Medical Center. Here’s how to add these healing spices to this week’s meals:
Simple Saute
April 1st, 2008Unfeatured1 tablespoon olive oil
1/2 cup onion, diced
1 teaspoon garlic powder
1 teaspoon lemon juice
1/4 cup white wine
1 bunch chard, roughly chopped
Romano cheese1. In a large skillet, heat olive oil, and sauté onion, garlic powder, and lemon juice for two minutes.
2. Add white wine and chopped chard, and stir until it wilts. Serve warm, sprinkled with shaved Romano cheese.
Easy Sugar Swap: Molasses
March 1st, 2008Cutting back on the white stuff doesn’t mean having to skip sweets altogether. Molasses tastes great and is a nutritional powerhouse, loaded with manganese, copper, iron, calcium, potassium, magnesium, vitamin B6, and selenium—essentially all the good stuff that’s stripped out of sugar cane during the refining process.
Drundruff Woes
March 1st, 2008First, steer clear of traditional shampoos and conditioners, which can contain dandruff-causing chemicals like sodium lauryl sulfate and parabens, says Lisa Frost, licensed aesthetician at Pharmaca Integrated Pharmacy.
What is the best way to cure dandruff?Healthy Pantry: Avocados
March 1st, 2008As if we needed another reason to love guacamole: A recent study found that compounds extracted from Hass avocados halted the growth of oral cancer cells by killing some and preventing precancerous cells from developing.
