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Healing Foods
The Adrenal Fatigue Fix
October 1st, 2009I knew something was really wrong when my son started preschool and I was the only mom who didn’t have another child on the way. I was too exhausted and sick all the time to even think about getting pregnant.
Always sluggish? How to eat for lasting energyThe Diabetes Cure
September 1st, 2009Rosa Gonzalez knew firsthand about the disasters of type-2 diabetes—a condition that results when your body stops responding normally to insulin, a hormone that pulls sugar from the bloodstream into cells, where it’s used for energy.
Forget counting carbs. Here's the new way to reverse this disease.Chocolate-Dipped Strawberries
September 1st, 2009Unfeatured1/4 cup Wax Orchards fudge topping
12 large fresh whole strawberries, cleaned, with stemsHeat the topping in a small saucepan just until softened. Divide equally into 2 small bowls. Hold strawberries by the stem ends, dip in the topping, and enjoy!
MAKES 2 SERVINGS
Per serving: 125 calories, 1 g protein, 29 g carbohydrates, 23 g sugar, 1 g total fat, 5% calories from fat, 0 mg cholesterol, 4 g fiber, 41 mg sodiumBeauty From Within
September 1st, 2009Mom was right: When it comes to beauty, what’s on the inside is just as important as what’s on the outside. New research shows that certain foods and beverages can literally improve your skin from within. Here’s how you can slather, supplement, and snack your way to glowing, youthful skin with the help of four hot, new beauty ingredients.
Four superfoods that feed your skinWheatberry Pancakes
September 1st, 2009Unfeatured1 cup wheat berries (whole wheat kernels)
1 tablespoon whole flaxseed
2 cups water
1/3 cup chickpea flour (besan) or low-fat soy flour
1 tablespoon sugar
2 teaspoons lemon juice
1/2 teaspoon baking soda
1/2 teaspoon saltPlace the wheat berries, flaxseed, and water in a blender and process at high speed for about 2 minutes. Add the flour and process for 2 to 3 minutes or until very smooth. Add the sugar, lemon juice, baking powder, baking soda, and salt and process until well mixed.
Heat a heavy nonstick griddle or skillet (a nonstick electric griddle cooks very evenly) over high heat until drops of water dance on the surface and then quickly disappear. Reduce the heat to medium-high. Working in batches if necessary, pour dollops of batter quickly onto the griddle, leaving space to expand. When bubbles appear on the surface, gently flip the pancakes. Don’t overcook; they should be a bit puffy when you take them off the griddle, so they are light and cakey.MAKES TWELVE 4” PANCAKES (3 SERVINGS)
Per serving: 261 calories, 11 g protein, 53 g carbohydrates, 6 g sugar, 3 g total fat, 9% calories from fat, 0 mg cholesterol, 9 g fiber, 534 mg sodiumLemon and Artichoke Tagine (Moroccan Stew)
September 1st, 2009Unfeatured2 tablespoons whole-wheat flour
12 ounces low-fat chicken substitute strips, such as Yves Veggie Chicken Tenders,
Lightlife Smart Menu Chik’n Strips, or Morningstar Farms Meal Starters Chik’n
Strips
1 large onion, sliced
6 cloves garlic, chopped
2 cups sliced mushrooms
1 large green or red bell pepper, cored, seeded, and cut into chunks
2 cups low-sodium vegetarian broth
1 tablespoon group coriander
1/2 tablespoon black pepper
1/4 teaspoon ground turmeric
1/4 teaspoon ground ginger
1/4 teaspoon paprika
1/4 teaspoon crushed red pepper
1 lemon, with peel, sliced and seeded
1 jar (7 ounces) marinated artichoke heart quarters, rinsed under hot water and drained
Salt to tastePlace the flour in a shallow dish and roll the chicken substitute strips to coat. Place the strips in a large, heavy, deep nonstick skillet or stir-fry pan over medium-high heat and cook until browned. Remove from the pan and set aside.
Add the onion and garlic to the skillet and steam-fry until soft, adding very small amounts of water as needed to prevent sticking and burning. (Or place in a microwaveable dish, cover, and microwave on high for 7 minutes.)
Add the strips, mushrooms, bell pepper, broth, coriander, parsley, black pepper, tumeric, ginger, paprika, and red pepper. Place the lemon slices on top of the stew, cover reduce the heat, and simmer for 30 minutes.
Remove and discard the lemon slices. Stir in the artichokes and cook just until heated. Season with salt and serve immediately.MAKES 4 SERVINGS
Per serving: 165 calories, 20 g protein, 25 g carbohydrates, 3 g sugar, 1 g total fat, 3% calories from fat, 0 mg cholesterol, 10 g fiber, 584 mg sodiumLow-Fat Guacamole
September 1st, 2009Unfeatured5 ounces fresh green beans or frozen small whole green beans
1/2 cup reduced-fat firm or extra-firm silken tofu
3 tablespoons lemon juice
2 cloves garlic, crushed
1/2 teaspoon ground cumin
1/4 cup chunky no-sugar-added tomato salsa1. Cook the green beans and lima beans in enough water to cover for about 5 minutes or just until tender but not mushy. Drain well, transfer to a food processor, and blend until smooth.
2. Add the tofu, lemon juice, garlic, salt, and cumin and blend until smooth. Add the salsa and pulse briefly to mix. Scoop into a covered bowl and refrigerate.Vegetarian “Refried” Beans
September 1st, 2009Unfeatured4 1/2 cups cooked or 3 cans (15 ounces each) black, small red, kidney, or pinto beans, rinsed and drained.
1 small onion, finely chopped
2 tablespoons red wine vinegar
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon dried garlic granules
1 teaspoon chili powder
Hot-pepper sauce to taste (optional)
A few dashes of liquid smoke (optional)Place the beans, onion, vinegar, salt, cumin, oregano, garlic granules, chili powder, hot-pepper sauce, if desired, and liquid smoke, if desired, in a food processor. Blend for several minutes or until very smooth. Transfer to a serving bowl, cover, and refrigerate.
For hot dip, microwave on high for about 3 minutes or heat in a skillet, stirring constantly.Bulgur Wheat and Quinoa Pilaf
September 1st, 2009Unfeatured1 cup bulgur wheat
1 cup quinoa
1 large onion, chopped
1 cup chopped celery
1/4 cup minced fresh parsley
1 teaspoon crushed dried rosemary or dried thyme or oregano
Salt to tastePlace the bulgur and quinoa in a dry, heavy skillet (such as cast-iron), stir-fry pan, or wok over high heat and cook, stirring constantly, until the grain smells toasty. Remove from the heat immediately and set aside.
Steam-fry the onion and celery in a large nonstick saucepan with a tight lid until the onion begins to soften. Add the broth, bulgur, quinoa, parsley, and rosemary, thyme, or oregano. Bring to a boil over high heat, then reduce the heat to low and cook, uncovered, for 20 minutes. Let stand for 5 minutes. Fluff with a fork and season with the salt.Vegetarian Mixed-Bean Chili Express
September 1st, 2009Unfeatured6 cloves garlic, minced or crushed
1 tablespoon chili powder (preferably a dark variety, such as ancho)
1 tablespoon dried oregano
1 1/2 teaspoons ground cumin
1/2 teaspoon crushed red pepper
1 can (28 ounces) low-sodium diced tomatoes
1 1/2 cups cooked or 1 can (15 ounces) pinto beans, rinsed and drained
1 1/2 cups cooked or 1 can (15 ounces) black beans, rinsed and drained
1 1/2 cups cooked or 1 can (15 ounces) small red or red kidney beans, rinsed and drained
3 cups hot water
1 1/2 cups dry textured vegetable protein
1 cup frozen whole-kernel corn
1/4 cup low-sodium soy sauce
1 tablespoon hot-pepper sauce
1 tablespoon onion powder
1 tablespoon unsweetened cocoa powder
1 teaspoon sugar
2 tablespoons cornmeal or masa harina
Salt to tasteSteam-fry the garlic in a large, heavy nonstick skillet for 2 minutes. Add the chili powder, oregano, cumin, and red pepper and stir-fry for 1 minute. Add the tomatoes (with juice), beans, hot water, vegetable protein, corn bell pepper, soy sauce, hot-pepper sauce, onion powder, cocoa, and sugar. Bring to a boil, then reduce the heat, cover, and simmer for 15 to 30 minutes. During the last 5 minutes of cooking sprinkle the cornmeal or masa harina over the top and stir thoroughly. Season with the salt.
Per serving (6): 329 calories, 26 g protein, 57 g carbohydrates, 7 g sugar, 2 g total fat, 4% calories from fat, 0 mg cholesterol, 16 g fiber, 457 mg sodium
