Healing Foods

  • Carob and Psyllium Shake

    1 cup unsweetened vanilla soymilk
    1 scoop (24.3 grams) vanilla whey protein powder
    1 tablespoon unsweetened carob powder
    1 tablespoon psyllium seed husks
    2 teaspoons flaxseed oil
    1/2 teaspoon probiotic powder
    3 ice cubes

    Place everything in a blender, and blend until smooth.

    nutrition info per serving (1): 289 calories, 12 g fat, 2 g saturated fat, 15 mg cholesterol, 24 g protein, 25 g carbohydrates, 6 g fiber, 123 mg sodium

  • Carob and Psyllium Shake

    1 cup unsweetened vanilla soymilk
    1 scoop (24.3 grams) vanilla whey protein powder
    1 tablespoon unsweetened carob powder
    1 tablespoon psyllium seed husks
    2 teaspoons flaxseed oil
    1/2 teaspoon probiotic powder
    3 ice cubes

    Place everything in a blender, and blend until smooth.

    nutrition info per serving (1): 289 calories, 12 g fat, 2 g saturated fat, 15 mg cholesterol, 24 g protein, 25 g carbohydrates, 6 g fiber, 123 mg sodium

  • Lava Flow Hand Rolls With Onion-Soy Sauce

    1/4 onion, diced
    1/4 teaspoon rice wine vinegar
    1/4 teaspoon lemon juice
    4 tablespoons soy sauce
    4 large leaves of red chard
    3/4 cup cooked brown sushi rice
    8 1-ounce slices of sushi-grade, raw ahi tuna
    8 slices of ripe papaya, about the same size as the ahi slices
    1 avocado, sliced into eighths
    1 ounce of microgreens or sprouts, evenly divided for four rolls
    4 roughly chopped macadamia nuts

    1. Place onion, vinegar, lemon juice, and soy sauce in a small bowl, and set aside.
    2. Lightly steam the chard leaves for 2 minutes. Run under cool water, and pat dry. Stack 2 leaves on top of each other with the underside up and the thick side of the stems closest to you. Fill the center with 2 to 3 tablespoons of rice, flush with the thick edge of the stem, leaving the upper half of the leaf empty.
    3. Add 2 slices each of ahi, papaya, and avocado. Top with microgreens and one chopped macadamia, and fold the sides together and the bottom of the leaf up over them. Repeat with remaining chard leaves.
    4. Spoon onion-soy mixture inside and serve.

    nutrition info per serving (4): 220.3 calories, 10.8 g fat, 1.5 g saturated fat, 30 mg cholesterol, 15.3 g protein, 18.4 g carbohydrates, 4.4 g fiber, 720 mg sodium

  • Black Bean Salad

    1 15-ounce can black beans, drained, rinsed, and chilled
    1 mango, diced
    1/2 red bell pepper, diced
    1 scallion, sliced thinly
    2 tablespoons extra-virgin olive oil
    2 teaspoons red-wine vinegar
    1 to 2 teaspoons minced jalapeno
    1/4 teaspoon dried cilantro
    Salt to taste
    2 tablespoons crumbled goat cheese

    Mix everything but the cheese in a bowl. Allow to marinate in the refrigerator for an hour before serving for best flavor. Add cheese just before serving.

    nutrition info per serving (4): 271 calories, 10 g fat, 3 g saturated fat, 7 mg cholesterol, 12 g protein, 35 g carbohydrates, 11 g fiber, 28 mg sodium

  • Vegetable Chicken Soup

    1 tablespoon olive oil
    1 medium onion, chopped
    1 pound skinless and boneless chicken breasts, cut into bite-size pieces
    6 ounces green beans, cut into bite-size pieces
    1 cup chopped celery
    1 zucchini, sliced
    1 tablespoon fresh basil, chopped
    1/2 of a 14.5-ounce can diced tomatoes, drained
    4 cups chicken broth
    1 teaspoon paprika
    1 to 2 tablespoons raw honey
    2 tablespoons lemon juice
    2 teaspoons minced raw ginger
    2 teaspoons pressed raw garlic
    Salt and pepper to taste

    1. In a large soup pot, heat the olive oil over medium-high heat for several minutes.
    2. Add onion, and cook, stirring occasionally, until soft.
    3. Add chicken, and continue to stir occasionally to brown lightly on all sides.
    4. Add remaining ingredients, bring to a boil, and allow to simmer until vegetables are just tender and chicken is cooked through.

    nutrition info per serving (4): 209 calories, 4.7 g fat, 0.5 g saturated fat, 55 mg cholesterol, 26.8 g protein, 14.2 g carbohydrates, 2.6 g fiber, 745 mg sodium

  • The Adrenal Fatigue Fix

    I 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 energy
    By Amy Logan
  • Bulgur Wheat and Quinoa Pilaf

    1 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 taste

    Place 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

    6 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 taste

    Steam-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  

  • The Diabetes Cure

    Rosa 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.
    By William Gottlieb
  • Beauty From Within

    Mom 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 skin
    By Vicky Uhland