Healing Foods

  • 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
  • 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.

  • Chocolate-Dipped Strawberries

    1/4 cup Wax Orchards fudge topping
    12 large fresh whole strawberries, cleaned, with stems

    Heat the topping in a small saucepan just until softened. Divide equally into 2 small bowls. Hold strawberries by the stem ends, dip in the topping, and enjoy!

    MAKES 2 SERVINGS

    Per serving: 125 calories, 1 g protein, 29 g carbohydrates, 23 g sugar, 1 g total fat, 5% calories from fat, 0 mg cholesterol, 4 g fiber, 41 mg sodium

  • 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

  • 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.

  • 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
  • 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

  • Vegetarian “Refried” Beans

    4 1/2 cups cooked or 3 cans (15 ounces each) black, small red, kidney, or pinto beans, rinsed and drained.
    1 small onion, finely chopped
    2 tablespoons red wine vinegar
    1 teaspoon salt
    1 teaspoon ground cumin
    1 teaspoon dried oregano
    1 teaspoon dried garlic granules
    1 teaspoon chili powder
    Hot-pepper sauce to taste (optional)
    A few dashes of liquid smoke (optional)

    Place the beans, onion, vinegar, salt, cumin, oregano, garlic granules, chili powder, hot-pepper sauce, if desired, and liquid smoke, if desired, in a food processor. Blend for several minutes or until very smooth. Transfer to a serving bowl, cover, and refrigerate.

    For hot dip, microwave on high for about 3 minutes or heat in a skillet, stirring constantly.

  • Blackened Striped Bass With Braised Greens

    1 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 greens

    1. 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