Food & Recipes

  • Fabulous Fungi

    Grow up in a household where Mom used mushrooms only one way, if at all—chopping up the white, button variety and tossing the bits into a casserole? It’s time to branch out if you haven’t already.

    Mushrooms work like magic when it comes to warding off disease.
    By Matthew Kadey, RD
  • Sweet Tidings

    Walk into Mani’s,a popular Los Angeles bakery, and the chocolate-filled cookies, rich brownies, and cakes might have you mentally kissing your healthy eating habits good-bye. But stick around long enough and you’ll discover that the delicious-looking sweets lining the cases in front of you don’t have a bit of refined sugar in them.

    You can avoid sugar and still indulge with these all-natural alternatives.
    By Wendy McMillan
  • Maple-Ginger Pumpkin Pie

    Crust
    1/2 cup flour, 1/2 cup whole-wheat flour
    1/4 cup hazelnut meal or ground nuts
    1/2 teaspoon ground ginger
    1/2 teaspoon ground cinnamon
    1/2 teaspoon ground nutmeg
    6 tablespoons butter, softened
    6 tablespoons cold orange juice or water
    Optional: 1 tablespoon date sugar

    Filling
    1 15-ounce can pumpkin
    1/4 cup molasses
    1/2 cup pure maple syrup
    1 teaspoon each cinnamon and ground ginger
    1/2 teaspoon ground allspice
    2 eggs, lightly beaten
    1 cup evaporated fat-free milk
    2 tablespoons flour
    1 teaspoon finely grated, peeled gingerroot

    1. In a food processor, pulse together flour, nut meal, spices, and butter to form crumbs. Pour mixture into a bowl, and gradually add orange juice or water to form dough. Press into a 9-inch pie plate coated with cooking spray. If desired, sprinkle with date sugar. Bake at 325 degrees for 8 to10 minutes. Remove from oven, and allow to cool.
    2. In a mixing bowl, combine filling ingredients through evaporated milk, blending well. Stir in flour and gingerroot pieces.
    3. Bake at 375 degrees for 55 to 60 minutes. Cool or chill before serving.

    Nutrition info per serving (10): 174 calories; 8 g fat; 4 g saturated fat; 52 mg cholesterol; 6 g protein; 46 g carbohydrates; 3 g fiber; 57 mg sodium

  • Feed Your Flora

    Popping probiotics and still having digestive problems? Here’s a novel solution: Gobble a handful of almonds. The Institute of Food Research recently reported that almonds act as prebiotics that function as food for probiotics—the good bacteria that restore a healthy balance of gut flora.

    By Pamela Bond
  • Ask The Doctor: Vericose Veins

    Varicose veins are caused by pressure from the blood in the veins, which is normally limited by valves every few inches in the vessels. With prolonged pressure from standing upright, hormonal changes, and weakening of the blood vessels, the valves break down, causing veins to grow larger and new vessels to form.

    Alan M. Dattner, MD
  • Blueberry Compote

    2 1/2 cups fresh or frozen blueberries
    1 tablespoon cornstarch
    1/2 cup water
    1/2 cup honey

    1. In a saucepan, combine all ingredients.
    2. Bring to boil, then reduce heat to medium-low, stirring regularly, until thickened.
    3. Serve warm as a delicious topping for ice cream, yogurt, oatmeal, whole-wheat pancakes, or waffles.

    Nutrition info per serving (4): 185.7 calories; 0.3 g fat; 0 g saturated fat; 0 mg cholesterol; 0.7 g protein; 49.2 g carbohydrates; 2.5 g fiber; 7.9 mg sodium

  • Lung Cancer: Should You Worry?

    The first question most of us ask when someone gets lung cancer is: How much did she smoke? Unfortunately anyone can get the disease without ever lighting up. In fact, about 13 percent of those diagnosed with lung cancer are nonsmokers, according to the American Cancer Society.

    By Kristin Bjornsen
  • Sweet Potato Coffee Cake

    Cake
    1 cup whole wheat flour; 1 cup flour
    1 1/2 teaspoons baking powder
    1 teaspoon cinnamon; 1/2 teaspoon nutmeg
    1 teaspoon grated orange zest
    1/2 cup brown sugar; 1/2 cup maple syrup
    1 teaspoon vanilla
    1 cup cooked, mashed orange sweet potatoes
    1 egg; 1 egg white
    1/2 cup nonfat sour cream
    3/4 cup orange juice
    2 tablespoons olive oil
    1 cup raisins; 1/2 cup dried cranberries

    Glaze
    1 1/2 cups powdered sugar
    1/4 cup orange juice

    1. Mix flours, baking powder, cinnamon, nutmeg, and orange zest. Set aside.
    2. Mix sugar, maple syrup, vanilla, sweet potatoes, egg, egg white, sour cream, orange juice, and olive oil. Blend well.
    3. Combine flour and sweet potato mixtures. Fold in raisins and cranberries, and pour into a baking pan coated with cooking spray. Bake at 350 degrees, one hour for an 11- by 7-inch pan, and 45 minutes for a 9- by 13-inch pan.
    4. While cake is baking, prepare glaze in a small bowl. Spoon over cake when cooled.

    Nutrition info per serving (based on 15 servings): 240.2 calories; 2.5 g fat; 0.4 g saturated fat; 12.6 mg cholesterol; 3.5 g protein; 53 g carbohydrates; 1.9 g fiber; 65.4 mg sodium

  • Sweet Potato Coffee Cake

    Cake
    1 cup whole wheat flour; 1 cup flour
    1 1/2 teaspoons baking powder
    1 teaspoon cinnamon; 1/2 teaspoon nutmeg
    1 teaspoon grated orange zest
    1/2 cup brown sugar; 1/2 cup maple syrup
    1 teaspoon vanilla
    1 cup cooked, mashed orange sweet potatoes
    1 egg; 1 egg white
    1/2 cup nonfat sour cream
    3/4 cup orange juice
    2 tablespoons olive oil
    1 cup raisins; 1/2 cup dried cranberries

    Glaze
    1 1/2 cups powdered sugar
    1/4 cup orange juice

    1. Mix flours, baking powder, cinnamon, nutmeg, and orange zest. Set aside.
    2. Mix sugar, maple syrup, vanilla, sweet potatoes, egg, egg white, sour cream, orange juice, and olive oil. Blend well.
    3. Combine flour and sweet potato mixtures. Fold in raisins and cranberries, and pour into a baking pan coated with cooking spray. Bake at 350 degrees, one hour for an 11- by 7-inch pan, and 45 minutes for a 9- by 13-inch pan.
    4. While cake is baking, prepare glaze in a small bowl. Spoon over cake when cooled.

    Nutrition info per serving (based on 15 servings): 240.2 calories; 2.5 g fat; 0.4 g saturated fat; 12.6 mg cholesterol; 3.5 g protein; 53 g carbohydrates; 1.9 g fiber; 65.4 mg sodium

  • Asian Chicken Noodle Soup

    2 teaspoons dark sesame oil
    2 teaspoons peeled, diced ginger
    2 cloves garlic, minced
    6 cups low-sodium chicken broth
    2 tablespoons soy sauce
    2 tablespoons rice vinegar
    1 teaspoon brown sugar
    1 cup shiitake mushrooms, quartered, stems removed
    2 skinless, boneless chicken breast halves, cooked and shredded
    6 ounces dried Chinese egg noodles
    5 ounces spinach leaves, washed and torn
    Salt and pepper to taste, optional

    1. In a large pot, heat oil. Add ginger and garlic, and stir-fry for 1 minute.
    2. Add broth, soy sauce, vinegar, sugar, mushrooms, and chicken. Bring to boil, then reduce heat, and simmer for 5 minutes.
    3. Add noodles, and cook 4 minutes, or until noodles are tender.
    4. Add spinach, and heat 2 minutes more.

    Nutrition info per serving (4 to 6): 308.9 calories; 5.2 g fat; 0.9 g saturated fat; 74.8 mg cholesterol; 25.6 g protein; 40.2 g carbohydrates; 2.8 g fiber; 1,443.6 mg sodium