Healing Foods

  • The Case for White Wine

    Anyone with a regular inclination for cabernet or Chianti must have breathed a booze-infused sigh of relief at some point over the past decade, as recent studies have shown that a moderate amount of red wine has major health benefits, including helping to protect the heart, thwart certain cancers, slow the effects of aging, and prevent neurological disorders like Alzheimer’s disease.

    Move over red, white is healthy, too.
    By Sarah Toland
  • Crab Salad With Avocado, Apple, and Green Beans

    1 1/2 cups green beans, trimmed at both ends, cut into 1/2-inch pieces
    2 tablespoons coarse sea salt
    1 cup Greek–style yogurt
    1 tablespoon Dijon mustard
    1/4 teaspoon fine sea salt
    4 tablespoons minced fresh chives
    1 Granny Smith apple, peeled and cubed
    1 ripe avocado, peeled and cubed
    8 ounces cooked lump crabmeat (about 1 cup)

    1. Fill a large pot fitted with a colander with water. Bring to a rolling boil over high heat. Add green beans and coarse sea salt to colander, and cook until tender, 3 to 4 minutes.

    2. Remove colander from pot. Rinse beans with cold water, drain, and pat dry with a clean towel.

    3. Whisk yogurt, mustard, and fine sea salt in a large, shallow bowl. Add green beans, chives, apple, avocado, and crabmeat. Toss and serve.

    nutrition info per serving: 220 calories; 9 g fat; 38 mg cholesterol; 20 g protein; 17 g carbohydrates; 5 g fiber; 610 mg sodium

  • Foods that Fuel

    You’d never head to the yoga studio without your mat or to your spinning class without a pair of bike-friendly shorts, yet many exercisers still approach their workout without the proper fuel. Whether you’re exercising for fitness, health, or weight loss, you’ll reap greater benefits if you feed your body the right foods before and after workouts.

    What and when to eat to maxamize your workout.
    By Christie Aschwan
  • Pan-Fried Sake Shirmp

    Ingredients:

    2 tablespoons vegetable oil
    2 teaspoons minced garlic
    2 teaspoons minced fresh ginger
    1 teaspoon red pepper flakes
    12 Key West pink shrimp with tails on, deveined
    1/3 cup sake
    2 teaspoons unsalted butter
    Salt and pepper to taste
    1 tablespoon chopped fresh flat-leaf parsley
    12 mini bamboo skewers
     

    Directions:

    1. Heat oil in a medium pan over medium heat. Add garlic, ginger, and red peper flakes, and stir for 1 minute. Add shrimp and cook for 2 to 3 minutes, until shrimp begin to curl. Add sake and soy sauce. Cool for another 2 to 3 minuntes. Add butter, and cook for an additional 2 minutes. Season to taste. Stir in parsley and turn off burner.

    2. Place one skewer in each shrimp and serve warm with crusty bread.

    Nutritional analysis: 97 calories; 6 g fat; 1 g saturated fat; 22 mg cholesterol; 3 g protein; 2 g carbohydrates; 0 g fiber; 131 mg sodium

  • Eggplant Sandwich

    Vinagrette
    1/2 cup fresh sawtooth or basil
    1 1/2 teaspoons freshly squeezed lemon juice
    1/2 teaspoon salt
    Ground red pepper to taste
    1/2 teaspoon sugar
    4 tablespoons grapeseed or canola oil

    Eggplant
    2 Japanese or baby eggplants, halved
    3 tablespoons extra-virgin olive oil
    Salt and pepper to taste
    4 tablespoons soft feta cheese
    2 medium red bell peppers, roasted, peeled, and seeded
    1 cup arugula

    1. Preheat oven to 375 degrees. Puree vinaigrette ingredients in a blender until smooth.

    2. Lightly score the inside of the eggplants, drizzle with olive oil, and lay skin-side down on a baking sheet. Sprinkle with more olive oil and roast for 20 to 25 minutes.

    3. Place eggplant halves face-up on four serving plates, season with salt and pepper, and divide feta cheese, roasted peppers, and arugula among the four halves. Drizzle with vinaigrette (you may have some left over). Serve open-faced.

    nutrition info per serving: 548 calories; 27 g fat; 12 mg cholesterol; 6 g protein; 16 g carbohydrates; 4 g fiber; 453 mg sodium

  • Cumin-Grilled Salmon With Kiwi Salsa

    Weekly Recipe: 
    NonWeekly

    Ingredients:
     

    For salsa:
    4 kiwifruit, peeled and chopped
    1/2 cup thinly sliced red onion
    2 tablespoons chopped cilantro
    2 tablespoons fresh lime juice
    1 teaspoon honey

    For Fish:
    4 (6-ounce) wold-caught salmon filleets (about 1 inch thick), skinned
    1 teaspoon ground cumin
    1 teaspoon paprila
    1 teaspoon chili powder
    2 teaspoons olive oil
    Salt and pepper to taste
     

    Directions:

    1. Mix all salsa ingredients in a small bowl. Cover and set aside.

    2. Rinse salmon and pat dry. In a bowl, mix cumin, paprika, chili powder, olive oil, and salt and pepper. Rub mix over salmon and place in a bowl. Cover and chill for at least 30 minutes.

    3. Preheat an outdoor grill to medium heat or set your oven to high broil. Place salmon on a grill rack and cook 6 to 8 minutes per side, turning carefully; or place in a grill pan 4 to 6 inches from your oven's heat source, and broil for 10 minutes.

    4. Spoon salsa over warm fish and serve.

    Suggestion: Serve with a side of steamed asparagus. Trim asparagus ends, lightly peel spears, and steam for 5 to 10 minutes, or to desired tenderness.

     

    Nutritional analysis: 338 calories; 15 g fat; 2 g saturated fat; 92 mg cholesterol; 35g protein; 17 g carbohydrates; 3 g fiber; 87 mg sodium

  • Tomato Basil Tart With Whole-Wheat Nutty Crust

    Ingredients:

    For the Crust:
    1 cup whole-wheat pastry flour
    1/4 cup almond meal or ground almonds or walnuts
    6 tablespoons butter, softened
    6 tablespoons cold water

    For the Filling:
    2 large eggs, 2 large egg whites
    1.2 cup evaporated fat-free milk
    1/2 cup shredded, part-skim mozzarella cheese
    1 medium onion, diced
    Salt and pepper to taste
    4 firm medium tomatoes, sliced
    1/4 caup fresh basil leaves, torn
    1 tablespoon dried oregano
    1/4 cup green onions, chopped
    2 tablespoons grated Parmesan cheese
     

    Directions:
    1. Pulse flour, almond meal, and butter in a food processor until coarse crumbs form. Add water and shape dough. Pressi nto a greased pie plate. Bake at 325 degrees for 8 to 10 minutes. Cool completely.

    2. While crust bakes, whisk eggs, egg whites, and milk in a small bowl. Stir in mozzarella and onion. Add salt and pepper to taste.

    3. Pour half of egg mixture into crust. Layer with tomato, basil, and oregano. Pour remaining egg mixture over herbs, and top with green onions and Parmesan cheese. Bake at 375 degrees for 45 minutes until set. Let stand for 10 minutes before serving.
     

    Nutritional analysis: 238 calories; 14 g fat; 6 g saturated fat; 86 mg cholesterol; 11 g protein; 19 g carbohydrates; 4 g fiber; 162 sodium

  • Chilled Berry Soup

    Ingredients:


    5 cups fresh or frozen mixed berries
    1/2 cup water
    1 tablespoon lime juice
    1/4 cup agave nectar
    1 1/2 cup low-fat plain or vanilla yogurt
    1/2 cup white wine
    1/4 teaspoon ground cinnamon
     

    Directions:

    1. Puree all ingredients in a blender until well mixed. Chill 1 hour, garnish with berries, and serve.

    Nutritional analysis: 226 calories; 2 g fat; 1 g sasturated fat; 4 mg cholesterol; 6 g protein; 44 g carbohydrates; 7 g fiber; 69 mg sodium

  • Eat to Look Young

    Aging provides plenty of perks—greater confidence, more wisdom, and discounted movie tickets, to name a few. But growing older also brings a few downsides: age spots, for instance, which boldly advertise your senior status.

    Prevent wrinkles with these 9 foods.
    By Wendy McMillan
  • Dark Chocolate Raspberry Tofu Mousse

    Ingredients:
    1/2 cup honey
    1/2 cup unsweetened dark cocoa powder
    1 teaspoon vanilla extract
    2 cups fresh raspberries
    2 (12.3-ounc) packages silken tofu, drained
    4 ounces quality dark chocolate, broken into pieces
    Additional berries and mint leaves for garnish
     

    Directions:

    1. Place honey, unsweetened cocoa powder, vanilla, 1/2 cup gently washed raspberries, and tofu in a blender or food processor, and combine until smooth.

    2. Melt chocolate over low heat in a double boiler or saucepan, and stir until smooth. Gently fold melted chocolate into tofu mexture.

    3. Divide remaining raspberries and place in the bottom of each of 6 glasses or serving bowls; top with mousse. Cover and chill for 1 hour or more. If desired, top with more raspberries and garnish with mint leaves.
     

    Nutritional analysis: 300 calories; 12 g fat; 6 g saturated far; 0 mg cholesterol; 9 g protein; 44 g carbohydrates; 7 g fiber; 13 mg sodium