Healing Foods

  • 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

  • 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

     

  • Chickpea and Red Pepper Salad With Lemon-Garlic Dressing

    1/2 cup silken tofu
    1/4 cup olive oil
    Juice of 1/2 lemon
    1 small garlic clove, pressed
    1/2 cup plus 2 tablespoons
    fresh basil leaves, coarsely chopped
    4 cups mesclun mix
    4 cups arugula
    1 15-ounce can chickpeas
    1 small red pepper, cored and
    cut into thin strips
    1/2 small red onion, very thinly sliced
    1/2 cup black olives
    1/2 cup almonds
    Additional whole basil leaves for garnish

    1. To make dressing, combine tofu, olive oil and lemon juice in a blender, and puree until smooth and creamy. Add garlic and puree again for 5 seconds. Add 2 tablespoons of the basil leaves and pulse briefly to combine, leaving some visible pieces of basil. Set aside.
    2. In a medium salad bowl, combine mesclun mix, arugula, remaining basil, chickpeas, red pepper, and onion. Add just enough dressing to very lightly coat, and toss to mix. Divide salad among four individual plates and top each with olives and almonds. Garnish with additional basil leaves, if desired, and serve immediately.

    nutrition info per serving (4): 387 calories; 26.1 g fat; 2.9 g saturated fat; 0 mg cholesterol; 11.7 g protein; 30.2 g carbohydrates; 7.8 g fiber; 433.8 mg sodium

  • Warm Artichoke and Crab Dip

    2 tablespoons olive oil
    1 red bell pepper, finely chopped
    3 medium garlic cloves, crushed
    1 15-ounce can artichoke hearts, chopped
    1 small Serrano chile, seeded and finely minced
    6 scallions, thinly sliced (include some green tops)
    1/2 cup Montrachet, or other creamy goat cheese
    1/2 pound jumbo lump crabmeat, picked over
    1/4 cup grated Asiago cheese
    1/4 cup finely chopped raw walnuts

    1. Preheat oven to 375 degrees.

    2. In a medium saucepan, heat olive oil and sauté red pepper and garlic until red pepper is tender. Remove from heat and stir in artichokes, Serrano chile, scallions, and goat cheese. Gently fold in crabmeat.

    3. Transfer to a lightly oiled baking dish. Sprinkle with grated Asiago and walnuts. Bake on middle rack about 20 minutes.

    4. Remove from oven and serve warm, with sliced whole-grain baguette or crackers.

    nutrition info per serving (6 to 8): 210.4 calories; 15.3 g fat; 4.8 g saturated fat; 21.1 mg cholesterol; 9.4 g protein; 10.6 g carbohydrates; 3.6 g fiber; 296.8 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
  • Cranberry-Almond Bread Pudding

    4 cups cubed, day-old whole-wheat bread
    1 cup cranberries, chopped
    1/2 cup sliced toasted almonds
    2 eggs
    2 egg whites
    2 cups evaporated skim milk
    3 tablespoons butter, melted
    1/2 cup agave nectar
    1 teaspoon vanilla
    1 teaspoon almond extract

    1. In a 13- by 9- by 2-inch baking dish coated with cooking spray, mix bread cubes, cranberries, and almonds.
    2. In a bowl, beat together eggs, egg whites, milk, butter, agave nectar, vanilla, and almond extract. Pour over bread mixture.
    3. Cover, and refrigerate for at least an hour (or overnight). Bake at 350 degrees for 40 minutes.

    Nutrition info per serving (12): 220 calories; 6 g fat; 3 g saturated fat; 10 mg cholesterol; 5 g protein; 52 g carbohydrates; 2 g fiber; 414 mg sodium

  • Sweet Tidings

    Walk into Mani’s,a popular Los Angeles bakery, and the chocolate-filled cookies, rich brownies, and cakes might have you mentally kissing your healthy eating habits good-bye. But stick around long enough and you’ll discover that the delicious-looking sweets lining the cases in front of you don’t have a bit of refined sugar in them.

    You can avoid sugar and still indulge with these all-natural alternatives.
    By Wendy McMillan
  • Fabulous Fungi

    Grow up in a household where Mom used mushrooms only one way, if at all—chopping up the white, button variety and tossing the bits into a casserole? It’s time to branch out if you haven’t already.

    Mushrooms work like magic when it comes to warding off disease.
    By Matthew Kadey, RD
  • Blueberry Compote

    2 1/2 cups fresh or frozen blueberries
    1 tablespoon cornstarch
    1/2 cup water
    1/2 cup honey

    1. In a saucepan, combine all ingredients.
    2. Bring to boil, then reduce heat to medium-low, stirring regularly, until thickened.
    3. Serve warm as a delicious topping for ice cream, yogurt, oatmeal, whole-wheat pancakes, or waffles.

    Nutrition info per serving (4): 185.7 calories; 0.3 g fat; 0 g saturated fat; 0 mg cholesterol; 0.7 g protein; 49.2 g carbohydrates; 2.5 g fiber; 7.9 mg sodium

  • Asian Chicken Noodle Soup

    2 teaspoons dark sesame oil
    2 teaspoons peeled, diced ginger
    2 cloves garlic, minced
    6 cups low-sodium chicken broth
    2 tablespoons soy sauce
    2 tablespoons rice vinegar
    1 teaspoon brown sugar
    1 cup shiitake mushrooms, quartered, stems removed
    2 skinless, boneless chicken breast halves, cooked and shredded
    6 ounces dried Chinese egg noodles
    5 ounces spinach leaves, washed and torn
    Salt and pepper to taste, optional

    1. In a large pot, heat oil. Add ginger and garlic, and stir-fry for 1 minute.
    2. Add broth, soy sauce, vinegar, sugar, mushrooms, and chicken. Bring to boil, then reduce heat, and simmer for 5 minutes.
    3. Add noodles, and cook 4 minutes, or until noodles are tender.
    4. Add spinach, and heat 2 minutes more.

    Nutrition info per serving (4 to 6): 308.9 calories; 5.2 g fat; 0.9 g saturated fat; 74.8 mg cholesterol; 25.6 g protein; 40.2 g carbohydrates; 2.8 g fiber; 1,443.6 mg sodium