Healing Foods

  • Got (Non-Dairy) Milk?

    As 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.

    By Erin Quinn
  • Beet, Pear, and Cranberry Salad

    Weekly Recipe: 
    NonWeekly

    3 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 cranberries

    1. 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

  • Riso Di Basilico

    2 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 rice

    1. 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

  • Build A Better Salad

    Want 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.

    By Nicole Duncan
  • Dill Tofu Dip

    12-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 taste

    1. 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

  • Butternut Squash Soup

    3 tablespoons olive oil
    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 taste

    1. 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

  • Ode to an Olive

    In 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.
    By Lisa Turner
  • Dark Chocolate & Date Truffles

    1 bag or bar of dark chocolate (12 oz)
    1 2/3 cups raw cashews
    8 oz dates, finely chopped
    1/4 teaspoon sea salt
    Zest of 1/2 of an orange

    1. Melt chocolate in double boiler until just melted.
    2. Meanwhile, blend 2/3 cups cashews with 2/3 cups water in blender on high for 30 seconds. Chop remaining cashews and set aside.
    3. Fold together melted chocolate, cashew mixture, dates, sea salt, and orange zest.
    4. Refrigerate until firm, approximately 45 minutes. Roll 3/4-inch balls in hands and then in chopped cashews. Refrigerate until ready to serve. (Note: Truffles will keep in freezer up to 1 month.

    nutrition info per truffle: 105 calories; 5 g fat; 3 g saturated fat; 1 mg cholesterol; 1 g protein; 15 g carbohydrates; 1.5 g fiber; 5 mg sodium

  • Oatmeal Raisin Pancakes

    1 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 spray

    1. 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

  • Vegetable Frittata

    1 tablespoon olive or canola oil
    2 cups sliced mushrooms
    1 medium, julienned red pepper (1 cup)
    2 cups minced broccoli
    1/4 teaspoon dry thyme
    2 cups chopped spinach

    Whisk and set aside:
    12 egg whites
    3 tablespoons skim milk
    (or nondairy alternative)
    1/2 teaspoon salt
    1/2 teaspoon black pepper
    3 tablespoons chives, chopped,
    reserve 1 tablespoon for garnish
    3 oz crumbled goat cheese, reserve
    1 oz for garnish

    1. Preheat oven to 350 degrees.
    2. Heat oil in large nonstick skillet over medium-high heat. Add mushrooms in an even layer, and do not move them for
    3 minutes. Stir, and continue to sauté for about 5 more minutes until they are browned.
    3. Add red pepper, broccoli, and thyme and sauté
    3 to 5 more minutes; add 2 to 4 tablespoons of water if vegetables begin to stick. Add spinach, and toss until wilted.
    4. Spray a 9-inch pie pan with nonstick spray. Sprinkle goat cheese and chives on bottom of pan, then add vegetables. Pour egg whites on top and bake for 25 minutes, uncovered. Cover with foil and bake 10 more minutes. Remove from oven and let rest for 5 to 10 minutes. Garnish with crumbled goat cheese and chopped chives.

    nutrition info per serving (4-6): 216 calories; 11. 4 g fat; 5.8 g saturated fat; 22.3 mg cholesterol; 22.3 g protein; 7.5 g carbohydrates; 2.8 g fiber; 564.6 mg sodium