Healing Foods

  • 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  

  • Black Bean Soft Tacos

    Tofu 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

  • 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.

  • Low-Fat Guacamole

    5 ounces fresh green beans or frozen small whole green beans
    1/2 cup reduced-fat firm or extra-firm silken tofu
    3 tablespoons lemon juice
    2 cloves garlic, crushed
    1/2 teaspoon ground cumin
    1/4 cup chunky no-sugar-added tomato salsa

    1. Cook the green beans and lima beans in enough water to cover for about 5 minutes or just until tender but not mushy. Drain well, transfer to a food processor, and blend until smooth.
    2. Add the tofu, lemon juice, garlic, salt, and cumin and blend until smooth. Add the salsa and pulse briefly to mix. Scoop into a covered bowl and refrigerate.

  • Lemon and Artichoke Tagine (Moroccan Stew)

    2 tablespoons whole-wheat flour
    12 ounces low-fat chicken substitute strips, such as Yves Veggie Chicken Tenders,
    Lightlife Smart Menu Chik’n Strips, or Morningstar Farms Meal Starters Chik’n
    Strips
    1 large onion, sliced
    6 cloves garlic, chopped
    2 cups sliced mushrooms
    1 large green or red bell pepper, cored, seeded, and cut into chunks
    2 cups low-sodium vegetarian broth
    1 tablespoon group coriander
    1/2 tablespoon black pepper
    1/4 teaspoon ground turmeric
    1/4 teaspoon ground ginger
    1/4 teaspoon paprika
    1/4 teaspoon crushed red pepper
    1 lemon, with peel, sliced and seeded
    1 jar (7 ounces) marinated artichoke heart quarters, rinsed under hot water and drained
    Salt to taste

    Place the flour in a shallow dish and roll the chicken substitute strips to coat. Place the strips in a large, heavy, deep nonstick skillet or stir-fry pan over medium-high heat and cook until browned. Remove from the pan and set aside.

    Add the onion and garlic to the skillet and steam-fry until soft, adding very small amounts of water as needed to prevent sticking and burning. (Or place in a microwaveable dish, cover, and microwave on high for 7 minutes.)

    Add the strips, mushrooms, bell pepper, broth, coriander, parsley, black pepper, tumeric, ginger, paprika, and red pepper. Place the lemon slices on top of the stew, cover reduce the heat, and simmer for 30 minutes.

    Remove and discard the lemon slices. Stir in the artichokes and cook just until heated. Season with salt and serve immediately.

    MAKES 4 SERVINGS

    Per serving: 165 calories, 20 g protein, 25 g carbohydrates, 3 g sugar, 1 g total fat, 3% calories from fat, 0 mg cholesterol, 10 g fiber, 584 mg sodium

  • Wheatberry Pancakes

    1 cup wheat berries (whole wheat kernels)
    1 tablespoon whole flaxseed
    2 cups water
    1/3 cup chickpea flour (besan) or low-fat soy flour
    1 tablespoon sugar
    2 teaspoons lemon juice
    1/2 teaspoon baking soda
    1/2 teaspoon salt

    Place the wheat berries, flaxseed, and water in a blender and process at high speed for about 2 minutes. Add the flour and process for 2 to 3 minutes or until very smooth. Add the sugar, lemon juice, baking powder, baking soda, and salt and process until well mixed.

    Heat a heavy nonstick griddle or skillet (a nonstick electric griddle cooks very evenly) over high heat until drops of water dance on the surface and then quickly disappear. Reduce the heat to medium-high. Working in batches if necessary, pour dollops of batter quickly onto the griddle, leaving space to expand. When bubbles appear on the surface, gently flip the pancakes. Don’t overcook; they should be a bit puffy when you take them off the griddle, so they are light and cakey.

    MAKES TWELVE 4” PANCAKES (3 SERVINGS)

    Per serving: 261 calories, 11 g protein, 53 g carbohydrates, 6 g sugar, 3 g total fat, 9% calories from fat, 0 mg cholesterol, 9 g fiber, 534 mg sodium

  • What a Catch

    Lobster 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 seafood
    By Allison Young / Recipes by Rebecca Caro
  • Think Outside the Bag

    Talk 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.
    By Bryce Edmonds
  • Light Shrimp Salad

    1 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 taste

    1. 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

  • Seared Scallops With Udon Noodles

    For 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 oil

    For 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