Healing Foods

  • 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

  • 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

  • Quinoa Vegetable Soup

    3/4 cup quinoa
    1 tablespoon canola oil
    2 onions, finely diced
    3 carrots, peeled and finely diced
    3 stalks celery, finely diced
    2 zucchini, finely diced
    1/2 cup yellow corn kernels
    1 red bell pepper, finely diced
    1 tablespoon minced garlic
    2 teaspoons sea salt
    12 cups low-sodium vegetable stock
    1 28-ounce can whole, peeled tomatoes
    1 tablespoon ground cumin
    2 teaspoons ground coriander
    1/3 cup finely chopped fresh cilantro
    Freshly ground black pepper

    1. Rinse quinoa well, and drain. Heat large, heavy skillet over medium heat. Add quinoa, and stir constantly for 10 minutes, or until the moisture evaporates and the quinoa crackles and becomes golden. Transfer quinoa to a bowl, and set aside.
    2. Heat oil in large, heavy stockpot over medium-high heat. Add onions, carrots, and celery. Sauté for 12 minutes. Add zucchini, corn, red pepper, garlic, and salt. Sauté 3 minutes longer, or until vegetables begin to release their juices.
    3. Add stock, cover, and bring to a boil over high heat. Stir in the toasted quinoa, and simmer over medium-low heat, stirring occasionally for 10 minutes or until quinoa is almost tender.
    4. Squeeze the tomatoes into the soup, and add the juices from the can; then stir in the cumin and coriander. Simmer uncovered, stirring occasionally, for 10 minutes or until quinoa is tender.
    5. Stir in the cilantro, and season to taste with pepper and more salt, if desired.

    nutrition info per serving (10-12): 156 calories; 4 g fat; 1 g saturated fat; 0 mg cholesterol; 9 g protein; 23 g carbohydrates; 152 mg sodium

  • 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

  • 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
  • Veg Out

    Ask a roomful of vegetarians why they decided to make the meat-free leap, and you’ll likely get a roomful of answers. Some might love animals. Some might have ecological reasons. Some might have eschewed their steak-eating days to lose weight.

    Becoming a vegetarian can do wonders for your health—if you do it right
    By Bryce Edmonds
  • Grain and Vegetable "Meat" Loaf

    Weekly Recipe: 
    NonWeekly

    1 cup millet
    2 tablespoons tamari soy sauce
    1 1/2 cups soy granules
    1 tablespoon olive oil
    1 teaspoon minced garlic
    1 teaspoon minced shallots
    1 cup chopped onions
    1 cup chopped zucchini
    1/2 cup chopped red bell peppers
    1/2 cup white wine
    1 teaspoon ground coriander
    1/4 cup julienned fresh basil
    1/4 cup minced fresh parsley
    2 teaspoons of tamari soy sauce
    1 cup cooked brown rice
    1 1/2 cups cooked lentils, pureed
    2 tablespoons egg whites (from 1 egg)
    Sea salt to taste
    Freshly ground black pepper to taste

    1. Simmer the millet in 2-1/2 cups of water for 15 minutes. Remove from the heat, cover, and let stand for 20 minutes. Fluff the millet with a fork before using.
    2. Meanwhile, in another saucepan, bring 1 cup of water to a boil with the soy sauce. Add the soy granules. Remove the pot from the heat, and let it sit covered for 10 minutes. Fluff the granules with a fork before using.
    3. Preheat the oven to 350 degrees. In a nonstick skillet over medium heat, heat the olive oil. Add the garlic and shallots, and cook, stirring, until golden, about 1 minute. Add the onions, zucchini, and red peppers, and cook, stirring, for 4 to 6 minutes. Add the wine, coriander, basil, and parsley. Simmer until the liquid is reduced 75 percent, 4 to 5 minutes. Transfer to a mixing bowl.
    4. Mix soy sauce into cooked rice.
    5. Add the rice, lentils, soy granules, millet, and egg white to the sautéed vegetables, and season with salt and black pepper to taste. Mix thoroughly.
    6. Spray a nonstick loaf pan with canola oil spray, and firmly press the mixture into the pan. Bake for 30 to 40 minutes. Let cool for 20 to 30 minutes before slicing.

    nutrition info (8): 236.1 calories; 3.2 g fat;1.1 g saturated fat; 0 mg cholesterol; 23.6 g protein; 33.9 g carbohydrates; 276 mg sodium

  • Spiced Nut and Seed Mix

    1 tablespoon melted butter
    1 tablespoon olive oil
    1 tablespoon agave nectar
    1 1/2 teaspoons cumin
    1 1/2 teaspoons cinnamon
    1/8 teaspoon cayenne
    1/4 teaspoon black pepper
    1/2 teaspoon salt
    3/4 cup walnuts
    1 cup almonds
    1/2 cup pumpkinseeds
    1/4 cup sunflower seeds
    2 tablespoons flaxseeds

    1. Preheat oven to 400 degrees.
    2. In a medium saucepan, combine butter, olive oil, agave, and spices. Cook on low heat for one minute. Add nuts and seeds; coat well.
    3. Spread in a single layer on baking sheet. Roast 5 minutes, or until nuts are golden.

    nutrition info: 203.4 calories; 17.7 g fat; 2.3 g saturated fat; 3.1 mg cholesterol; 5.9 g protein;
    8.5 g carbohydrates; 3.4 g fiber; 118.9 mg sodium

  • Eat to Beat the Blues

    Ever wonder why you can’t resist the urge to overdo it on unhealthy foods when you’re feeling down? Turns out there’s a physiological reason we eat too much bread, ice cream, and other “comfort” foods when we’re depressed: The sugar and carbs they typically contain give us a mental and physical lift.

    36 foods to stave off— and cure—depression.
    By Lisa Turner
  • Poached Salmon Over Spinach With Mango Salsa

    1 cup fresh or frozen and thawed mango cubes
    1 Serrano chile, seeded and minced
    1/2 cup red onion, diced
    1/4 cup cilantro, chopped
    Juice of 1/2 lime
    2 tablespoons olive oil
    4 6-ounce salmon fillets
    4 teaspoons low-sodium
    Soy sauce
    4 large garlic cloves, minced
    1/2 teaspoon red pepper flakes
    1 10-ounce bag baby
    Spinach leaves

    1. To make salsa, in a medium bowl combine mango, chile, onion, cilantro, and lime; stir to mix. Season with salt and pepper, and set aside.

    2. In a large skillet, heat olive oil. Place salmon fillets, flesh side down, in a skillet and cook for 1 minute, or until lightly browned. Turn fillets over and place in skillet, skin side down. Sprinkle fish with soy sauce, garlic, and red pepper flakes. Add 1/2 inch of water to skillet, cover, and cook on medium until fish is opaque, 6 to 10 minutes.

    3. Remove fish from the skillet and increase heat to medium-high. Add spinach to the skillet and cook for 1 minute, or until just wilted. Remove spinach and divide among four individual plates. Top each plate with a salmon fillet; garnish with salsa.

    nutrition info per serving (4): 366 calories; 18 g fat; 3 g saturated fat; 92 mg cholesterol; 37 g protein; 15 g carbohydrates; 3 g fiber; 311 mg sodium