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Healing Foods
Black Bean Soft Tacos
September 1st, 2009UnfeaturedTofu Sour Cream
1 package (12.3 ounces) reduced-fat extra-firm silken tofu, crumbled
1/2 teaspoon sugar
1/4 teaspoon salt
Place the tofu, lemon juice, sugar, and salt in a food processor or blender and process until very smooth. Refrigerate in a covered container for up to 1 week.Tacos
8 corn tortillas (6-inch)
1 1/2 cups Vegetarian “Refried” Beans made with black beans*
2 cups Low-Fat Guacamole**
1 cup no-sugar-added tomato salsa
4 cups finely shredded green cabbage or lettuce
1 cup Tofu Sour Cream
Heat the tortillas (see note). Spread about 3 tablespoons of beans down the middle of each tortilla. Top with guacamole, salsa, cabbage or lettuce, and tofu sour cream. Eat out of hand with lots of napkins!Per serving (8): 174 calories, 10 g protein, 33 g carbohydrates, 3 g sugar, 1 g total fat, 7% calories from fat, 0 mg cholesterol, 7 g fiber, 557 mg sodium
Blackened Striped Bass With Braised Greens
July 1st, 2009Unfeatured1 pound striped bass
4 whole cloves garlic, skin removed
1 teaspoon salt
1 teaspoon cayenne pepper
2 teaspoons paprika
2 teaspoons dried thyme
2 teaspoons dried oregano
2 teaspoons black pepper
3 to 4 tablespoons olive oil
1 to 2 large bunch(es) of spinach greens1. Rinse the fish and cut into portions. Heat 2 tablespoons of olive oil in a skillet over medium-high heat. Add 2 garlic cloves, browning on all sides until the oil is infused with the garlic flavor. Remove garlic and discard.
2. Combine salt, cayenne, paprika, thyme, oregano, and pepper on a plate, and coat the fish on both sides. Place fish in the skillet and sear over medium-high heat for 4 to 5 minutes on each side, or until fish is white and flakes when prodded with a fork. Set aside.
3. Heat the remaining oil over medium heat. Add the remaining garlic to the skillet and brown slightly. Add the greens and cover; cook until the greens have reduced by half, about 7 to 10 minutes. They should retain their color but be soft and edible.
4. Serve fish over greens.
nutrition info per serving (4): 285 calories; 14.6 g fat; 2.3 g saturated fat; 116.7 mg cholesterol; 31.3 g protein; 9.6 g carbohydrates; 5.2 g fiber; 817.4 mg sodium
What a Catch
July 1st, 2009Lobster and tuna and barramundi—oh my! Standing in front of the fish counter isn’t as easy as it used to be. Tuna or tilapia, salmon or sardines, farmed or wild, fresh or frozen—the choices are enough to make my head swim … I mean spin. Plus, I’m nursing a newborn, and it just seems easier to skip seafood altogether instead of making the wrong choice.
How to choose the most sustainable seafoodThink Outside the Bag
July 1st, 2009Talk about a serendipitous event: Legend has it that chance brewed the first tea when Camellia sinensis leaves blew into a pot of boiling water. It was 2737 BC, and the accidental teameister who boiled that water, Chinese Emperor Shen Nung, concluded the new brew gave “vigor of body, contentment of mind, and determination of purpose.”
Get all the benefits of tea without curing up with a cup.Light Shrimp Salad
July 1st, 2009Unfeatured1 pound cooked shrimp, deveined, shells and tails removed
1/2 cup lime juice, preferably fresh-squeezed
1/2 cup lemon juice, preferably fresh-squeezed
3/4 cup white onion, diced
1 jalapeño pepper, stemmed, seeded, and diced
1/3 cup chopped fresh cilantro
1 tomato, seeded and diced
1 tablespoon olive oil
Salt, to taste1. Chop shrimp into chunks and combine with the next three ingredients in a medium-sized bowl; let sit, refrigerated, for 1 to 4 hours. Since the shrimp is already cooked, this allows the flavors to meld, rather than letting the citrus juice actually cook the fish, like in a ceviche.
2. Just before serving, stir in the remaining ingredients. Serve with tortilla chips.nutrition info per serving (6): 119.1 calories; 3.2 g fat; 0.5 g saturated fat; 147.3 mg cholesterol; 16.5 g protein; 6.6 g carbohydrates; 1 g fiber; 172.4 mg sodium
Wild Smoked Salmon Dip
July 1st, 2009Unfeatured2 tablespoons chopped fresh dill
1 tablespoon lemon juice
8 ounces light, organic cream cheese
6 ounces wild Pacific smoked salmonCombine first three ingredients in a food processor; add 3 ounces of the salmon and process until smooth. Fold in remaining salmon and serve with whole grain crackers.
nutrition info per serving (12): 58.1 calories; 3.2 g fat; 1.9 g saturated fat; 16.3 mg cholesterol; 5.3 g protein; 1.7 g carbohydrates; 0 g fiber; 170 mg sodium
Seared Scallops With Udon Noodles
July 1st, 2009UnfeaturedFor the scallops
2 tablespoons flour
2 tablespoons panko (Japanese bread crumbs)
1/2 teaspoon salt
8 to 16 scallops (2 to 4 per person)
1 tablespoon olive oilFor the noodles
1 package udon noodles
2 tablespoons sesame oil
2 cloves garlic, minced
2 scallions, thinly sliced
1 teaspoon fresh grated ginger
1/4 cup tamari or shoyu (soy sauce)
Black sesame seeds and fresh cilantro for garnish (optional)For the scallops
1. Combine the first three ingredients in a large Ziploc bag, and shake thoroughly.
2. Add scallops, seal the bag, and shake to coat.
3. Heat oil in a nonstick skillet over medium-high heat. Add scallops, cook 3 minutes on each side, or until done. Remove from heat.For the noodles
1. Cook udon noodles according to package directions; drain.
2. To prepare dressing, combine sesame oil, garlic, scallions, ginger, and shoyu sauce; mix well.
3. Place noodles in a medium-sized glass or non-reactive stainless dish; add dressing and mix well to coat noodles.
4. Serve noodles hot or cold with 2 to 4 scallops on top, and garnish with sesame seeds and cilantro.nutrition info per serving (4): 378.7 calories; 8.4 g fat; 1.6 g saturated fat; 9.9 mg cholesterol; 14.3 g protein; 60.1 g carbohydrates; 0.8 g fiber; 797.8 mg sodium
Ratatouille With Scrambled Egg Whites
June 1st, 2009Unfeatured2 cloves minced garlic
1 onion, diced
4 tablespoons extra-virgin olive oil
2 zucchini, sliced
1 green bell pepper, diced
1 Japanese/Chinese eggplant, sliced
2 tomatoes, diced
1/2 teaspoon salt
2 tablespoons finely chopped parsley
2 teaspoons dried basil
1 teaspoon dried oregano
1 teaspoon salt
8 egg whites1. In a skillet, sauté garlic and onion in 2 tablespoons olive oil for 1 to 2 minutes over medium heat.
2. Add zucchini and bell pepper, and continue to sauté over medium heat for another 3 to 4 minutes.
3. Add eggplant and continue to sauté over medium heat until all vegetables are tender, about 5 minutes. Add tomatoes, salt, and all the herbs. Mix well and set aside.
4. In a skillet, heat 2 tablespoons olive oil over medium heat. Add egg whites; cook until the whites are set but still moist.
5. Place scrambled eggs on a large plate and top with ratatouille.nutrition info per serving (6): 194 calories; 12 g fat; 2 g saturated fat; 1 mg cholesterol; 12 g protein; 11 g carbohydrates; 5 g fiber; 543 mg sodium
Pineapple-Tofu Fried Rice
June 1st, 2009Unfeatured1 package firm tofu, drained and cubed
1 tablespoon soy sauce
2 tablespoons cooking sherry
2 cloves minced garlic
1 tablespoon minced ginger root
2 tablespoons extra-virgin olive oil
1/3 cup pineapple juice
1 cup finely diced carrots
1 cup frozen peas
1/2 teaspoon salt
3 cups brown rice, cooked
1 cup bite-sized chunks fresh pineapple1. Place tofu in a large bowl. Combine soy sauce and cooking sherry and pour over tofu. Marinate for 1 hour.
2. Sauté garlic and gingerroot in olive oil for 1 to 2 minutes over medium heat. Add pineapple juice, carrots, peas, and salt, and sauté until vegetables are tender.
3. Add brown rice, tofu (and the tofu marinade), and pineapple chunks to skillet and cook until rice and tofu are heated through.nutrition info per serving (4): 399 calories; 13 g fat; 2 g saturated fat; 0 mg cholesterol; 17 g protein; 55 g carbohydrates; 5 g fiber; 315 mg sodium
Grilled Halibut with Fava Bean Mash
June 1st, 2009UnfeaturedHalibut fillet
Salt and pepper to taste
1/2 cup fava beans
1 tablespoon olive oil
1 teaspoon lemon juice
1. Season halibut fillet with salt and pepper, grill 3 minutes on each side or until cooked through.
2. In a medium bowl, combine fava beans, olive oil, and lemon juice. Mash roughly with a fork until combined.
3. Place fish on top of the fava bean mash.
