Food & Recipes

  • Baby Greens Salad With Almonds, Goat Cheese, Dried Plums, and Raspberry-Chipotle Dressing

    1/4 cup olive oil
    1/4 cup raspberry jam
    1 tablespoon balsamic vinegar
    1 to 2 small canned chipotle
    peppers, seeded
    6 cups mixed baby greens
    1 cup dried plums (prunes),
    1/2 cup toasted almonds, chopped
    4 ounces goat feta cheese

    1. In a blender, combine olive oil, jam, vinegar, and chipotle peppers; purée until smooth, and set aside.

    2. In a medium bowl, combine greens, plums, and walnuts. Add just enough dressing (about half), and toss to mix.

    3. Divide among four salad plates, and top with goat cheese. Serve immediately.

    nutrition info per serving (4): 349 calories; 19 g fat; 6 g saturated fat; 25 mg cholesterol; 9 g protein; 7 g fiber; 357 mg sodium

  • Confessions of a Sugar Freak

    As far back as I can remember, I was tired. All of the time. No matter how much sleep I got, no matter how much coffee I drank, my fatigue simply overwhelmed me. I had a terrible time waking up. By late morning, I could hardly concentrate on my job. Mid-afternoon brought an intense urge to nap, and by early evening I was ready for bed.

    How I made the food-mood connection and eased my fatigue, anxiety, and depression.
    By Margaret Adamek, PhD
  • Inside Scoop: Trans Fat Replacements

    Labeling loophole

    The rush to remove trans fats from fried, baked, and processed goods has never been more frantic. Even Dunkin’ Donuts and the Indiana State Fair have promised to use healthier frying oils. But are the “heart-healthy” changes everything they seem?
    By Lindsey Galloway
  • Greens On the Go

    Sure, you eat well. You choose fruit for snacks, fish instead of burgers. But what about dark green vegetables? Most busy Americans consume less than a quarter of a serving a day. The main obstacles? We say they’re harder to eat on the go and more time-consuming to prepare. Well, put your excuses aside. You can up your veggie intake fast—and on the go—with green drinks.

    Easy to tote, yummy to drink
  • The Inside Scoop: Velvet Antler

    Antlers from deer, and sometimes elk, are “often used to increase blood counts, particularly in cases of anemia induced by chemotherapy,” says TCM practitioner David Scrimgeour, LAc.

    Although Rudolph’s red nose gets all the fame, his antlers deserve some attention, too. Velvet deer antlers are one of the principal ingredients used in Traditional Chinese Medicine, especially yang tonics that increase energy, warmth, and cardiovascular health
    By Karta Purkh Singh Khalsa
  • Rich Chocolate Hemp Pudding

    2 1/4 cups hemp milk, divided
    (plain, vanilla, or chocolate)
    1/2 cup sugar, divided
    1/8 teaspoon salt
    2 tablespoons cornstarch
    2/3 cup unsweetened cocoa
    1 large egg
    1 teaspoon vanilla
    Fresh strawberries or
    raspberries for garnish,

    1. In a medium saucepan, combine 2 cups hemp milk, 1/4 cup sugar, and the salt; bring to a boil.

    2. In a medium bowl, mix cornstarch, cocoa, and remaining 1/4 cup sugar. Whisk in remaining 1/4 cup hemp milk. Whisk hot-milk mixture into the cocoa mixture, and pour into saucepan. Bring to a boil, stirring constantly. Boil two minutes.

    3. In a small bowl, beat egg with a fork. Gradually whisk 1 cup hot mixture into egg, and then whisk back into hot mixture. Cook, stirring over mediumlow heat, without boiling, two minutes. Stir in vanilla.

    4. Pour pudding into serving glasses. To prevent skin from forming, place plastic wrap directly on surface of pudding. Refrigerate until thoroughly chilled, about four hours. Garnish with berries, and serve.

    Nutrition information per serving (4): Calories 228; Protein 7 g; Carbohydrates 41 g; Total Fat 7 g; Saturated Fat 2 g; Cholesterol 53 mg; Sodium 147 mg; Fiber 5 g

  • Cinnamon & Brown Sugar Omega Muffins

    (makes 10 muffins)

    1-1/4 cups unbleached flour
    1/4 cup hemp protein
    1/2 cup light brown sugar
    2 teaspoons baking powder
    1/2 teaspoon cinnamon
    1/4 teaspoon nutmeg
    1/2 teaspoon salt
    1/2 cup hulled hemp seeds
    1 large egg
    1/2 cup hemp milk (plain or vanilla)
    1/4 cup vegetable oil
    Hulled hemp seeds for sprinkling on tops

    1. Preheat oven to 350 degrees; lightly grease 10 muffins cups. In a large mixing bowl, combine the first eight ingredients.
    2. In a separate bowl, whisk the egg, add the hemp milk and vegetable oil and add to the dry ingredients all at once. Stir only until just combined; do not over mix.
    3. Portion batter evenly into the prepared muffin cups and sprinkle additional hemp seeds on top. Bake 15-20 minutes, or until a toothpick inserted into the center comes out clean. Cool on a rack.

  • A Better Butter: Which spreadable nut best meets your needs?

    Peanut butter may pack plenty of protein, fiber, and stick-to-your-ribs satisfaction, but to reap the diverse health benefits of nature’s nuts and seeds, you’ll have to look beyond the standard jar of Skippy. “We need more variety than just peanut butter,” says Susan Levin, staff dietitian for the Physicians Committee for Responsible Medicine.

    By Kate Trainor
  • Fruit Salad With Coconut-Apricot Sauce


    1 pomegranate (seeds only)
    1 apple, cored and quartered;
    each quarter cut in 1/2-inch-thick vertical slices
    8 ounces pineapple chunks, drained
    1 orange, peeled and sectioned
    1 banana, peeled and cut in
    1/2-inch slices
    2 kiwi, peeled and cut in
    1/4-inch slices
    2 tablespoons fresh lemon juice
    1 tablespoon agave nectar or honey
    8 ounces low-fat plain yogurt
    1/4 cup shredded coconut
    2 tablespoons unsweetened
    apricot preserves
    2 tablespoons coarsely
    chopped walnuts
    1 teaspoon vanilla extract


    1. Toss the fruit with the lemon juice and agave nectar. Place in a serving bowl, or arrange on a serving platter.

    2. In a medium bowl, combine yogurt, coconut, preserves, walnuts, and vanilla.

    3. Toss the sauce with the fruit in the serving bowl, or place in a small bowl to serve as a dip for fruit on the platter.

    Nutrition information per serving: Calories 186; Protein 4 g; Carbohydrates 38 g; Total Fat 4 g; Saturated Fat 2 g; Cholesterol 3 mg; Sodium 38 mg; Fiber 3 g

  • Tooth-Friendly Foods

    You brush and floss daily, and these are important steps in your daily routine. But did you know that a few of “nature’s toothbrushes” also can help keep your mouth healthy? From fighting periodontal disease to killing bacteria and fighting stains, certain foods and beverages play a vital role in oral care.

    Brush up on ways to keep your mouth healthy.
    By Gina Roberts-Grey