Food & Recipes

  • Gingered Fig and Apple Chutney

    1 medium onion, diced
    1 tablespoon gingerroot, thinly sliced
    1/2 cup apple cider vinegar
    1/2 cup apple juice
    1 cup apple, peeled and chopped
    1/2 cup golden raisins
    1 teaspoon cinnamon, nutmeg, and cardamom
    4 figs, peeled and diced

    1. In a saucepan, soften onion,. Add gingerroot, apple cider vinegar, apple juice, apple, golden raisins, and ground cinnamon, nutmeg, and cardamom; cook on medium heat.

    2. Add figs and bring to a boil. Reduce heat and simmer until juices thicken. Refrigerate before serving.

  • Moroccan Chicken With Olives

    1 yellow onion, diced
    3/4 cup chopped parsley plus a little more for garnish
    1/2 teaspoon turmeric
    1/2 teaspoon ground ginger
    1/2 teaspoon mild paprika
    1/2 teaspoon ground cumin
    1/8 teaspoon cayenne
    1/2 to 1 teaspoon salt (check sodium content of stock)
    1 teaspoon agave nectar or sugar
    2 tablespoons olive oil, plus another tablespoon for drizzling
    6 to 8 chicken thighs, bone in, with skins
    1 cup chicken stock or water
    1 teaspoon lemon zest (grated peel)
    Juice of 1/2 lemon
    1/2 cup Gaeta or Kalamata olives, pits in

    1. Mix the onion, parsley, spices, salt, and agave nectar in a medium bowl.

    2. Heat 2 tablespoons olive oil in a large skillet over medium heat. Add chicken in a single layer, and cook 2 to 3 minutes on each side until slightly browned.

    3. Add the stock and onion mixture. Bring the stock to a boil, reduce heat to low, cover, and cook gently for 20 minutes until the chicken is tender and no pink flesh remains.

    4. Place the chicken on a platter. Turn the heat up to medium-high, and let the sauce simmer for 2 to 3 minutes until reduced slightly. Remove the pan from the heat and stir in the lemon zest, lemon juice, and olives.

    5. Spoon the sauce over the chicken. Drizzle with olive oil, and garnish with the remaining parsley.

    Nutrition info per serving (4): 297 calories; 22 g fat; 5 g saturated fat; 72 mg cholesterol; 18 g protein; 8 g carbohydrates; 2 g fiber; 459 mg sodium

  • Olive Tapenade

    1 cup pitted Kalamata olives
    1 canned sardine fillet
    2 tablespoons fresh lemon juice
    1/2 tablespoon capers
    2 cloves garlic
    1/4 cup olive oil
    1/4 teaspoon sugar (optional)

    Blend all ingredients in a food processor or blender until pureed.

    Nutrition info per serving (4 to 6): 160.4 calories; 15 g fat; 0.7 g saturated fat; 2.8 mg cholesterol; 0.6 g protein; 6.1 g carbohydrates; 0.1 g fiber; 712.9 mg sodium

  • Pineapple-Date Ambrosia

    1 cup Greek or regular plain, unsweetened yogurt
    4 to 6 tablespoons agave nectar (depending upon desired sweetness)
    4 cups diced fresh, ripe pineapple
    1 heaping cup chopped dates
    1 cup coconut flakes
    1/2 cup minced fresh mint leaves

    1. Mix the yogurt and agave together in a dish.

    2. Toss all remaining ingredients in a large bowl and gently blend in the yogurt. Let sit 10 minutes before serving to allow flavors to develop.

    Nutrition info per serving (based on 6 servings): 228.1 calories; 6.4 g fat; 4.9 g saturated fat; 5.3 mg cholesterol; 3.1 g protein; 44.3 g carbohydrates; 5.1 g fiber; 24.2 mg sodium

  • Creamy Tomato Basil Spread

    3/4 cup sun-dried tomatoes, chopped, drained
    1 8-ounce package cream or Neufchâtel cheese
    1 teaspoon garlic powder
    1/2 cup basil leaves
    1/4 cup crumbled feta cheese

    In a blender or food processor, combine sun-dried tomatoes, cream or Neufchâtel cheese, garlic powder, and basil leaves. Process until smooth and then blend in crumbled feta. Enjoy as a veggie dip, sandwich spread, or topping on French bread toasts with diced tomatoes

  • Take a Coffee Break

    Drinking caffeinated coffee before breakfast can increase your risk of type-2 diabetes—even if you take your java without sugar, says a new study published in the American Journal of Clinical Nutrition. It reported that volunteers who drank caffeinated coffee an hour before they ate cereal had blood sugar levels 250 percent higher than those who knocked back some decaf.

    By Meghan Rabbitt
  • Too Much Sugar? Cut the Salt

    American teens drink an average of two 12-ounce soft drinks every day, which makes up 43 percent of their daily recommended intake of sugar. What’s worse, these same kids get one-third of their daily calories from nutrient-poor snack foods loaded with sodium, preservatives—and more sugar. A recent study suggests you may be able to kill both of these bad-food birds with one stone.

    By Lisa Marshall
  • Beat Golden-Year Blues

    In the last 20 years, the average life expectancy has increased 12 percent, but for our parents and grandparents living in nursing homes, a longer life may not mean a happier one. According to a recent study, one-third of nursing-home residents (median age of 82) suffer from depression. The good news: The fix may be as simple as supplementing with selenium.

    By Kristin Bjornsen
  • In Season: Figs

    If your only culinary encounters with this fruit occur when it’s squished inside a Newton, you’re missing out on a healthful treat. Tasty whether fresh, dried, poached, baked, or grilled, figs have a higher percentage of calcium by weight than milk (more than double), and an 8-ounce serving of figs provides 30 percent of your daily fiber requirement.

    By Wendy McMillan
  • Grilled Chicken With Fig Sauce

    1 cup onion, diced
    2 teaspoons hot olive oil
    1 tablespoon flour
    1 cup chicken rboth
    1 cup figs, diced
    1/4 cup dry white wine
    2 chicken breasts, grilled or sautéed

    1. In a saucepan, brown diced onion in hot olive oil and sprinkle with  flour. Add chicken broth, diced figs, and dry white wine, and cook on low for 20 minutes or until thick.

    2. Serve over grilled or sautéed chicken sprinkled lightly with salt and pepper.