Healing Foods

  • 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
  • The Immune-Boosting Diet

    Everyone’s always sayingwhat an amazingly efficient immune system we have, but if that’s so true, why do we catch colds in the winter or suffer from allergies in the spring? The answer lies in ourselves. We don’t keep our immune system in fighting trim. Instead, we do all sorts of things that make it weak in the knees.

    9 foods to help you stay well all season long
    By Wendy McMillan
  • 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

  • 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

  • Sweet Potato Coffee Cake

    Cake
    1 cup whole wheat flour; 1 cup flour
    1 1/2 teaspoons baking powder
    1 teaspoon cinnamon; 1/2 teaspoon nutmeg
    1 teaspoon grated orange zest
    1/2 cup brown sugar; 1/2 cup maple syrup
    1 teaspoon vanilla
    1 cup cooked, mashed orange sweet potatoes
    1 egg; 1 egg white
    1/2 cup nonfat sour cream
    3/4 cup orange juice
    2 tablespoons olive oil
    1 cup raisins; 1/2 cup dried cranberries

    Glaze
    1 1/2 cups powdered sugar
    1/4 cup orange juice

    1. Mix flours, baking powder, cinnamon, nutmeg, and orange zest. Set aside.
    2. Mix sugar, maple syrup, vanilla, sweet potatoes, egg, egg white, sour cream, orange juice, and olive oil. Blend well.
    3. Combine flour and sweet potato mixtures. Fold in raisins and cranberries, and pour into a baking pan coated with cooking spray. Bake at 350 degrees, one hour for an 11- by 7-inch pan, and 45 minutes for a 9- by 13-inch pan.
    4. While cake is baking, prepare glaze in a small bowl. Spoon over cake when cooled.

    Nutrition info per serving (based on 15 servings): 240.2 calories; 2.5 g fat; 0.4 g saturated fat; 12.6 mg cholesterol; 3.5 g protein; 53 g carbohydrates; 1.9 g fiber; 65.4 mg sodium

  • Sweet Potato Coffee Cake

    Cake
    1 cup whole wheat flour; 1 cup flour
    1 1/2 teaspoons baking powder
    1 teaspoon cinnamon; 1/2 teaspoon nutmeg
    1 teaspoon grated orange zest
    1/2 cup brown sugar; 1/2 cup maple syrup
    1 teaspoon vanilla
    1 cup cooked, mashed orange sweet potatoes
    1 egg; 1 egg white
    1/2 cup nonfat sour cream
    3/4 cup orange juice
    2 tablespoons olive oil
    1 cup raisins; 1/2 cup dried cranberries

    Glaze
    1 1/2 cups powdered sugar
    1/4 cup orange juice

    1. Mix flours, baking powder, cinnamon, nutmeg, and orange zest. Set aside.
    2. Mix sugar, maple syrup, vanilla, sweet potatoes, egg, egg white, sour cream, orange juice, and olive oil. Blend well.
    3. Combine flour and sweet potato mixtures. Fold in raisins and cranberries, and pour into a baking pan coated with cooking spray. Bake at 350 degrees, one hour for an 11- by 7-inch pan, and 45 minutes for a 9- by 13-inch pan.
    4. While cake is baking, prepare glaze in a small bowl. Spoon over cake when cooled.

    Nutrition info per serving (based on 15 servings): 240.2 calories; 2.5 g fat; 0.4 g saturated fat; 12.6 mg cholesterol; 3.5 g protein; 53 g carbohydrates; 1.9 g fiber; 65.4 mg sodium

  • Spinach and Crab No-Crust Quiche

    2 large eggs
    2 egg whites
    1 can (7 to 8 ounces) crab meat, drained
    1/2 cup skim milk
    1/2 cup flour
    10 ounces frozen chopped spinach, thawed, and drained
    3/4 cup reduced-fat, grated Swiss cheese
    1/4 teaspoon pepper
    1/4 cup reduced-fat, shredded cheddar cheese

    1. Preheat oven to 350 degrees.
    2. In a bowl, whisk eggs and egg whites. Stir in all remaining ingredients, except for cheddar cheese.
    3. Pour egg mixture into prepared pie plate or quiche dish coated with cooking spray. Sprinkle top evenly with cheddar cheese.
    4. Bake at 350 degrees for 45 minutes, or until set.

    Nutrition info per serving (6): 152.9 calories; 5.3 g fat; 2.8 g saturated fat; 94.3 mg cholesterol; 13.9 g protein; 12 g carbohydrates; 1.4 g fiber; 281 mg sodium

  • Back to Your Roots

    All spring and summer,while slender stalks of asparagus and tender, young greens make their flashy debut, the humble root vegetables lie calm and still in the warm earth, waiting patiently for autumn. As soon as the first leaves begin to turn and drop, these unassuming tubers are ready for their starring roles in the produce world.

    Rediscover what these colorful veggies can bring to the table.
    By Lisa Turner
  • Magic Mushrooms

    Unlike the kind you heard about in college, the chemicals in these ’shrooms won’t give you special powers—or get you arrested for that matter—but they are creating quite a buzz. Developed in Japan in the mid 1980s, active hexose correlated compound (AHCC) is produced from the fermented extract of a hybrid of several medicinal mushrooms.

    By Nora Simmons
  • Moroccan Chicken With Olives

    1 yellow onion, diced
    3/4 cup chopped parsley plus a little more for garnish
    1/2 teaspoon turmeric
    1/2 teaspoon ground ginger
    1/2 teaspoon mild paprika
    1/2 teaspoon ground cumin
    1/8 teaspoon cayenne
    1/2 to 1 teaspoon salt (check sodium content of stock)
    1 teaspoon agave nectar or sugar
    2 tablespoons olive oil, plus another tablespoon for drizzling
    6 to 8 chicken thighs, bone in, with skins
    1 cup chicken stock or water
    1 teaspoon lemon zest (grated peel)
    Juice of 1/2 lemon
    1/2 cup Gaeta or Kalamata olives, pits in

    1. Mix the onion, parsley, spices, salt, and agave nectar in a medium bowl.

    2. Heat 2 tablespoons olive oil in a large skillet over medium heat. Add chicken in a single layer, and cook 2 to 3 minutes on each side until slightly browned.

    3. Add the stock and onion mixture. Bring the stock to a boil, reduce heat to low, cover, and cook gently for 20 minutes until the chicken is tender and no pink flesh remains.

    4. Place the chicken on a platter. Turn the heat up to medium-high, and let the sauce simmer for 2 to 3 minutes until reduced slightly. Remove the pan from the heat and stir in the lemon zest, lemon juice, and olives.

    5. Spoon the sauce over the chicken. Drizzle with olive oil, and garnish with the remaining parsley.

    Nutrition info per serving (4): 297 calories; 22 g fat; 5 g saturated fat; 72 mg cholesterol; 18 g protein; 8 g carbohydrates; 2 g fiber; 459 mg sodium