Healing Foods

  • 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

  • Say "C" to Stave Off Arthritis

    Eating vitamin C–rich foods may protect your knees from osteoarthritis, reports a recent study in Arthritis Research & Therapy. Here’s why: They’re packed with antioxidants, which protect cells from oxidative damage, and oxidative damage breaks down cartilage—the “shock absorber” in the knee joint.

    By Celia Shatzman
  • The Healthy Heart Diet

    When Mary Anne Nally of Southold, New York, went for her annual physical, she feared what her doctor might say when he saw her blood-test results. “High cholesterol runs in my family, and even though I eat a relatively healthy diet, I had a sneaking suspicion mine was high too,” says the 54-year-old.

    By Lambeth Hochwald / Recipes by Maria Cooper
  • Better Berries to Fight Cancer

    The next time you toss a handful of berries into your morning smoothie, reach for freeze-dried instead of fresh or frozen. Science now indicates that freeze-dried berries, specifically black raspberries, inhibit cancer development by restoring hundreds of cancer-altered genes to their normal state.

    By Lindsay Wilson
  • 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

  • Good Nuts to Crack

    Wish you could ditch your snack attacks? Maybe you don’t need to after all. Research shows munching on smaller meals throughout the day can actually help you shed pounds—but only if you choose wisely.

    From almonds to pistachios, tasty munchies to boost your health.
    By Molly Lyons
  • 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

  • Grilled Cod With Black Bean–Mango Salsa

     

    4 1/2 pounds cod fillets
    2 tablespoons extra-virgin
    olive oil

    Black Bean-Mango Salsa
    Makes 6 cups

    1 lime
    1/2 orange, reserving zest
    1 tablespoon red-wine vinegar
    1 teaspoon honey
    1 small, minced jalapeño pepper (optional)
    1 15 oz can black beans, drained and rinsed
    1 small mango, diced (1 cup)
    1/2 cup green onion, finely sliced
    1/2 cup chopped cilantro

    1. Mix together all black bean–mango salsa ingredients at least 30 minutes (and up to 24 hours) prior to serving.
    2. Lightly brush cod fillets on both sides with extra-virgin olive oil and grill 6 to 7 minutes on each side, until fish is opaque.
    3. Mound 1 1/2 cups of black bean mixture on a plate. Lean each piece of grilled cod against salsa.

    nutrition info per serving (4): 339.1 calories; 2.1 g fat; 0.4 g saturated fat; 93.5 mg cholesterol; 46.1 g protein; 33.6 g carbohydrates; 7.8 g fiber; 136.7 mg sodium

  • Cool Beans

    You know how that school-yard rhyme goes: Beans, beans, they’re good for your heart. But Donna M. Winham, a nutrition professor at Arizona State University who has conducted extensive research on beans’ impact on overall health, says this nutritious food protects more than your ticker.

    7 beans that prove good things do come in small packages
    By Wendy McMillan
  • Sweet Potato, Carrot, and Onion Dip

    1 pound sweet potatoes, scrubbed
    1 medium carrot, peeled
    and thinly sliced
    1/2 medium onion, peeled and thinly sliced
    1 tablespoon tahini
    1/2 teaspoon sea salt
    1/2 teaspoon curry powder
    1/4 teaspoon ground cumin

    1. Preheat the oven to 400 degrees. Wrap the sweet potatoes in foil, and roast for 50 minutes or until cooked through. Uncover, and let sit for 10 minutes. Remove the skin, and chop the potatoes into medium-size pieces.
    2. In a small saucepan, bring 1 cup of water to a boil. Add the carrot and onion, return to a boil, reduce the heat, simmer for 10 minutes. Do not drain; set aside.
    3. In a food processor, combine the sweet potato, the carrot-onion mixture with the cooking liquid, and the remaining ingredients. Puree until smooth. Refrigerate, covered, till ready to serve or for up to three days.

    nutrition info (per 1/4 cup): 63 calories; 0.9 g fat; 0.1 g saturated fat; 0 mg cholesterol; 1.2 g protein; 12.9 g