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Healing Foods
Salmon Dill Soup
June 1st, 2009Unfeatured2 medium salmon fillets, skin removed
2 cups water
1 medium sweet potato, peeled and diced
2 medium carrots, peeled and diced
1/2 onion, diced
3 cups vanilla rice milk
1/2 cup finely chopped fresh dill, stems removed
1 teaspoon salt
6 tablespoons cornstarch1. Slice each salmon fillet very thinly into bite-sized pieces, and set aside.
2. In a pot, bring water, sweet potato, carrots, and onion to a boil, then reduce to a medium-high heat, cover, and cook until vegetables are tender, about 10 minutes.
3. Add rice milk and bring to a boil.
4. Add salmon, dill, and salt, and reduce heat to medium until salmon is done, about 3 minutes.
5. Mix cornstarch with just enough cold water to dissolve and add to soup. Bring soup to a boil while stirring, and allow mixture to thicken for 1 to 2 minutes.
6. Remove from heat and serve warm.nutrition info per serving (4 to 6): 322.9 calories; 4.7 g fat; 1.5 g saturated fat; 30 mg cholesterol; 17 g protein; 52.5 g carbohydrates; 2.5 g fiber; 516.3 mg sodium
The Clear Skin Diet
June 1st, 2009Jodi Frestedt breezed through her teenage years without so much as a pimple. While most of her peers suffered their share of embarrassing breakouts, Frestedt never gave her skin a second thought as she posed for school pictures and primped for prom. But at age 26, her face erupted in a slew of blemishes, leaving her baffled and suddenly self-conscious.
Five foods to eat, and four to avoid, for a glowing complexion.Got (Non-Dairy) Milk?
June 1st, 2009As the mustached celebrities in those milk ads tell us, milk does a body good thanks to its calcium, vitamin D, and other nutrients. But what if you’re lactose intolerant, vegan, or simply not a fan of cow’s milk? You have plenty of nondairy options—from the more common ones like soy and rice milks to the nut, oat, and even hemp varieties.
Beet, Pear, and Cranberry Salad
June 1st, 2009Unfeatured3 beets, peeled and cubed
2/3 cup peach jam
1 tablespoon lime juice
2 teaspoons Dijon mustard
4 Bartlett pears, peeled and cubed
1 cup dried cranberries1. Steam beets in a colander until tender, about 20 minutes. Set aside to cool.
2. In a saucepan, heat jam, lime juice, and Dijon mustard over low heat and stir until blended.
3. In a large bowl, mix together the beets, pears, cranberries, and warm peach sauce. Toss well to coat.nutrition info per serving (6): 264.2 calories; 0.5 g fat; 0 g saturated fat; 0 mg cholesterol; 1.3 g protein; 66 g carbohydrates; 5.8 g fiber; 45.3 mg sodium
Build A Better Salad
April 1st, 2009Want to boost brain health or eat to beat cancer? Make yourself a salad. Beth Reardon, RD, LDN, at Duke Integrative Medicine, helps you customize your greens.
Butternut Squash Soup
April 1st, 2009Unfeatured3 tablespoons olive oil
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2 cups chopped celery
2 cups chopped leeks (white parts)
4 garlic cloves, minced
2 cups chopped parsley
2 cups chopped carrots
2 medium potatoes with skin, diced
1 medium parsnip, diced
4 cups butternut squash, peeled and diced
6 small zucchini, sliced
4 cups free-range chicken broth
6 cups water
Sea salt and pepper to taste1. Add olive oil to a soup pot over medium.
2. Add the celery, leeks, and garlic, and sauté for about 5 to 7 minutes or until the leeks become translucent. Add the chopped parsley.
3. Add carrots, potatoes, parsnip, and squash; cook for 5 to 7 minutes, stirring constantly.
4. Add in the sliced zucchini and continue to cook for another 5 minutes.
5. Add broth and water. Bring to a boil.
6. Reduce heat, and simmer for 45 minutes.nutrition info per serving: 124 calories; 4 g fat; 1 g saturated fat; 0 mg cholesterol; 4 g protein; 21 g carbohydrates; 6.2 g fiber; 66 mg sodium
Riso Di Basilico
April 1st, 2009Unfeatured2 cups loosely packed fresh basil leaves
2 tablespoons pine nuts
2 garlic cloves, minced
2 tablespoons mellow white miso paste
1/2 cup extra-virgin olive oil
6 cups cooked brown rice1. Put the basil, pine nuts, garlic, and miso paste into a food processor, and blend.
2. Slowly add the oil in a fine stream until the paste is smooth and creamy. Scrape the sides of the processor to make sure that the mixture is completely blended. Set aside.
3. Place the rice in a large bowl. Pour the basil mixture onto the rice, and mix well.
4. Serve cold as a salad or hot as a side dish.nutrition info per serving: 239.5 calories; 16.2 g fat; 2.2 g saturated fat; 0 mg cholesterol; 2.3 g protein; 21.3 g carbohydrates; 1.6 g fiber; 158.7 mg sodium
Dill Tofu Dip
April 1st, 2009Unfeatured12-ounce block soft tofu, drained and patted dry
1/4 cup fresh lemon juice
3 tablespoons finely minced yellow onion
2 cloves garlic, minced
2 tablespoons chopped fresh dill
2 tablespoons mellow white miso
2 tablespoons water
1 tablespoon balsamic vinegar
1/2 teaspoon sea salt
Freshly ground black pepper to taste1. Place all the ingredients into a blender, and blend well.
2. Refrigerate for 2 hours, and serve with carrot and celery sticks, as well as colorful bell peppers and radishes.nutrition info per serving: 47 calories; 2.1 g fat; .3 g saturated fat; 0 mg cholesterol; 3.9 g protein; 3.7 g carbohydrates; 0.2 g fiber; 227.9 mg sodium
Ode to an Olive
March 1st, 2009In the late spring, throughout the rocky terrain of the Mediterranean, the gnarled limbs of the Olea europaea tree begin to bud with olives. Too bitter to eat right off the tree, they’re first fermented and cured in oil, salt, or brine (a combination of salt and water or wine). The method and ingredients determine the olive’s final flavor, texture, and color.
These little fruits are as nutritious as they are tasty.Oatmeal Raisin Pancakes
February 1st, 2009Unfeatured1 1/2 cups quick oats
1/2 cup whole-wheat flour
2 tablespoons wheat germ
2 teaspoons baking powder
1 tablespoon cinnamon
3 tablespoons brown sugar
3/4 cup raisins
3 egg whites
1 1/2 cups skim milk (or nondairy alternative)
1 teaspoon vanilla
2 ripe bananas, mashed (microwave 20 seconds if not very ripe)
1/4 cup nonfat plain yogurt
Nonstick cooking spray1. Mix dry ingredients in large bowl and create a well in the center.
2. Whisk together wet ingredients, and pour into the well and blend.
3. Heat a large non-stick skillet to medium–high heat, and cover with non-stick spray. Pour 1/4 cup portions onto pan and cook approximately 2 to 4 minutes on each side. Serve with a sprinkle of powdered sugar.nutrition info (per pancake): 93.4 calories; 0.7 g fat; 0.2 g saturated fat; 0.5 mg cholesterol; 3.6 g protein; 19.4 g carbohydrates; 1.9 g fiber; 163.1 mg sodium
