Healing Foods

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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
  • Elimination Round

    For more years than she cares to remember, La Vaughn Kemnow, 73, of Chiloquin, Oregon, was plagued by unrelenting stomach ailments—heartburn, bloating, sharp pain—along with extreme mental and physical fatigue. Whatever virus or bug happened to be floating around, Kemnow would catch.

    Identify food intolerances with this easy diet.
    By Matthew Kadey, RD
  • Steamed Catfish With Brown Rice

    Ingredients:
    1 cup brown basmati rice
    1 1/2 cups water
    4 6-ounce US-farmed catfish fillets
    Salt and freshly ground black pepper to taste
    Parchment paper or aluminum foil
    3 to 4 tablespoons chopped chives
    2 medium carrots, julienned
    2 zucchini, julienned
    2 cups sugar snap peas, ends trimmed

    1. Bring rice and water to a boil in a saucepan. Reduce heat, and simmer for 40 to 45 minutes, or until all the water has absorbed. Do not stir while cooking.

    2. Preheat oven to 375 degrees. Rinse catfish, and pat dry with a towel. Season with salt and pepper. Set aside.

    3. Cut out four 20-inch-wide heart-shaped pieces of parchment paper or foil. Place one fillet on each heart shape so that fish sits close to the crease, leaving a 1-inch border around the edges for folding.

    4. Place a quarter of the chives, carrots, zucchini, and peas on each fillet. Seal the packet by folding the edges in small, tight folds. Twist the tip, and tuck underneath.

    5. Place the packets on a large baking sheet (packets may overlap slightly). Cook until the fish is opaque in the center, about 20 minutes. Carefully cut open packets, and place fish and vegetables on a plate. Serve with rice.

    nutrition info per serving: 443 calories; 15 g fat; 3 g saturated fat; 80 mg cholesterol; 33 g protein; 44 g carbohydrate; 4 g fiber; 150 mg sodium

  • Falafel With Carrot Tahini Sauce

    Falafel:
    1 1/2 cups dried chickpeas (garbanzo beans)
    2 tablespoons olive oil, divided
    1 shallot, diced
    2 cloves garlic, diced
    1 cup fresh cilantro, chopped
    2 teaspoons cumin powder
    Salt to taste
    1/4 cup brown-rice flour or other gluten-free flour
    1/3 cup raw, shelled sunflower seeds (optional)

    Sauce:
    2 large carrots, peeled and chopped
    1 English cucumber, peeled and chopped
    1 inch of fresh ginger, peeled and diced
    1/3 cup tahini
    1/4 cup unsweetened hemp or rice milk
    1 tablespoon apple-cider vinegar

    1. Place chickpeas in a bowl, and cover with water. Place bowl in refrigerator, and soak for several hours.

    2. Drain beans, and place in a large pot with water so that beans are covered by at least 3 inches. Bring to a boil, reduce heat, and simmer for about 1 hour, or until beans are tender but not mushy.

    3. Drain beans, and place in a food processor with 1 tablespoon olive oil, shallot, garlic, cilantro, cumin, salt, and flour. Pulse until well combined but still slightly coarse. Mix in sunflower seeds, and remove from processor.

    4. Dampen hands before rolling mixture into meatball-size balls. Flatten balls slightly, and set aside.

    5. To make the sauce, in a clean processor, add the carrots and cucumber, and mince. Add ginger, tahini, milk, and vinegar. Blend until smooth.

     6. In a large skillet, heat remaining oil over medium flame. Cook falafel patties for 4 to 5 minutes per side, or until golden. Serve topped with carrot sauce.

    nutrition info per serving: 517 calories; 22 g fat; 3 g saturated fat; 0 mg cholesterol; 19 g protein; 64 g carbohydrate; 17 g fiber; 97 mg sodium

  • The Blood Type Diet

    Fad diets come and go as assuredly as the seasons. But when a nutritional approach persists for more than several years, chances are it has dietary merit—or, at the very least, warrants a little investigating.

    Designed just for you
    By Khyber Oser