Food & Recipes

  • The Beat-Cancer Diet

    Of 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.
    By Meghan Rabbitt / Recipes by Jeanette Hurt
  • Simple Saute

    1 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 cheese

    1. 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.

  • Smoked Salmon and Chard Frittata

    1 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, chopped

    1. 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.

  • Lentil and Chard Stew

    1 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
    Yogurt

    1. 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.

  • Egg-White Breakfast Casserole

    1 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 taste

    1. 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 sodium

  • Chicken Spinach Salad

    For the Dressing:
    1 orange
    1 lime
    1 tablespoon cilantro, minced
    1 teaspoon honey
    1 teaspoon Dijon mustard
    1/4 cup extra-virgin olive oil
    Pinch cayenne
    Salt, pepper to taste

    For the Salad:
    6 cups spinach leaves
    1/2 cup thinly sliced red onions
    3 Roma tomatoes, sliced lengthwise
    1 red bell pepper, julienned
    1/2 cup baby carrots, cut matchstick thin
    1/3 cup dried cherries
    1/3 cup shelled pistachios
    2 tablespoons whole-wheat fl our
    1 teaspoon orange zest
    1/2 teaspoon lime zest
    Pinch cayenne
    2 teaspoons extra-virgin olive oil
    2 large chicken breasts (about 1 pound)
    Juice of 1/2 lime

    Dressing:
    1. Zest orange and lime, setting aside 1 teaspoon orange zest and 1/2 teaspoon lime zest. Juice orange and 1/2 of lime, reserving second half for chicken.

    2. Using a food processor, add juices, zests, cilantro, honey, and mustard. Pulse until well mixed. Add olive oil, a little bit at a time, and pulse until emulsified. Add cayenne, salt, and pepper to taste.

     

    Salad:
    1. Mix first seven ingredients in a bowl.

    2. In a separate, small bowl, mix flour, fruit zests, and cayenne.

    3. Pound the chicken breasts to 1/2- to 3/4-inch thickness and dredge in flour mixture.

    4. Heat a large frying pan over medium-high heat. After one minute, add oil and chicken breasts. Turn every two minutes, cooking for 10 minutes. Squeeze the juice of half a lime over the chicken. Remove from heat, slice, add to salad, toss with dressing, and serve.
     

    Nutrition info per serving (4): 451 calories; 22.4 g fat; 3.2 g saturated fat; 68.4 mg cholesterol; 33.1 g protein; 31.5 g carbohydrates; 5.5 g fiber; 157.6 mg sodium

  • Yogurt Parfait With Grapefruit, Berries, and Granola

    2 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 cinnamon

    1. 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

  • Roasted Beets in Olive Oil and Rosemary

    8 medium beets
    Olive oil
    Rosemary, fresh & finely minced
    Coarse sea salt
    Black pepper

    1. Scrub  beets, wrap each in foil, and roast at 400 degrees for one hour or until tender.

    2. Let cool slightly, unwrap, and toss with olive oil, finely minced fresh rosemary, coarse sea salt, and black pepper.

  • Beet and Rocket Salad With Goat Cheese

    1/4 cup sherry vinegar
    1 teaspoon Dijon mustard
    1/2 teaspoon honey
    1 garlic clove, minced
    1/2 cup olive oil
    4 cups baby arugula
    2 cups baby spinch
    Pecans
    Crumbled Goat Cheese
    Roasted beets

    1. Whisk together herry vinegar, Dijon mustard, honey, garlic clove, and olive oil.

    2. Toss with baby arugula and baby spinach. Top with roasted beets, crumbled goat cheese, and toasted pecans.

  • Beet, Carrot, and Sesame Salad

    2 tablespoons sesame oil
    1 teaspoon toasted sesame oil
    2 tablespoons honey
    2 tabelspoons black seasame seeds
    2 medium beets, grated
    2 medium carrots, grated
    Salt and white peper to taste

    In a small bowl, mix together sesame oil, toasted sesame oil, honey, and black sesame seeds. Grate two medium beets and two medium carrots; squeeze out moisture with paper towels. Combine with dressing, and season with salt and white pepper.