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Healing Foods
Oil Change
May 1st, 2008We should all know by now that nature’s given us good fats and bad fats, and that opting to eat only the good variety can help prevent everything from cardiovascular disease to cancer.
Deep-Dish Whole-Wheat Pizza with Roasted Vegetables
May 1st, 2008UnfeaturedDough
1 tablespoon honey
1 package active dry yeast
1 cup warm water
1 cup whole-wheat fl our
1 1/2 cup flour
Topping
2 cups zucchini, thickly sliced
1 red bell pepper, roughly chopped
1 yellow bell pepper, roughly chopped
1 medium red onion, sliced
2 tablespoons balsamic vinegar
1 tablespoon olive oil
1 tablespoon Italian seasoning
1 16 oz jar tomato sauce
3/4 cup crumbled feta cheese
1/2 cup shredded Parmesan cheese (optional)1. To prepare dough, dissolve honey and yeast in warm water in a large bowl. Let stand five minutes. In a separate bowl, combine flours. Add to yeast mixture and stir to form a sticky dough. Place dough ball in a bowl coated with cooking spray and leave, covered, to double in size (about one hour).
2. Preheat oven to 500 degrees. In a bowl, combine vegetables, balsamic vinegar, olive oil, and Italian seasoning. Stir thoroughly and spread on a baking sheet coated with cooking spray. Roast for 20 to 25 minutes or until browned and tender.
3. Coat a 9-inch by 13-inch baking pan with cooking spray. Press dough into pan.
4. Spoon sauce evenly over dough. Cover with roasted vegetables and sprinkle with feta. If desired, sprinkle with parmesan cheese. Bake at 450 degrees for 20 minutes.Nutrition info per serving (not including parmesan cheese, serves 6): 291 calories; 7.3 g fat; 3.3 g saturated fat; 16.7 mg cholesterol; 10 g protein; 50 g carbohydrates; 6.4 g fiber; 751 mg sodium
Banana Ginger Muffins
May 1st, 2008Unfeatured1 2/3 cup mashed ripe bananas
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1/2 cup brown sugar
2 tablespoons olive oil
2 tablespoons blackstrap molasses
1/4 low-fat plain yogurt
2 egg whites (or 1 egg)
1/4 cup skim milk
1 cup plain fl our
1 cup whole-wheat fl our
1 teaspoon baking soda
1 teaspoon ground ginger
1 teaspoon ground nutmeg
1 teaspoon cinnamon
1 cup raisins
1. Preheat oven to 350 degrees.
2. Combine mashed banana, sugar, and olive oil in a bowl, mixing well. Add molasses, yogurt, egg whites, and milk. Set aside.
3. In a separate bowl, combine flours, baking soda, and spices. Add banana mixture and stir well until combined. Fold in raisins.
4. Pour into muffin tin greased with cooking spray. Bake at 350 degrees for 20 to 25 minutes.Nutrition info per serving (12): 208 calories; 2.9 g fat; 0.5 g saturated fat; 0.4 mg cholesterol; 4.1 g protein; 44.1 g carbohydrates; 2.9 g fi ber; 118.6 mg sodium
Fatigue Fighters
May 1st, 2008We all know that secret stash of chocolate or third cup of coffee won’t do our bodies any good, yet when fatigue sets in, who doesn’t reach mindlessly (and with a good measure of guilt) for a quick pick-me-up? Turns out there’s a biological reason for your lack of willpower: Your body is declaring its need for energy. Fast.
6 foods that'll keep your energy high all day longOil Change
May 1st, 2008We should all know by now that nature’s given us good fats and bad fats, and that opting to eat only the good variety can help prevent everything from cardiovascular disease to cancer.
Healthy Pantru: Strawberries
May 1st, 2008A bowl of this juicy, sweet fruit tastes too much like dessert to be such a nutrient-rich food, and yet new research shows strawberries may help prevent cardiovascular disease. “They are rich in anthocyanins, plant compounds that have a powerful anti-inflammatory effect,” says Shari Lieberman, author of The Real Vitamin and Mineral Book (Avery, 2007).
The Beat-Cancer Diet
April 1st, 2008Of the more than 1 million Americans diagnosed with cancer each year, roughly 700,000 can blame their condition at least in part on their high-fat, low-fiber diets. But a growing body of research suggests it’s never too late to change that.
What to eat to feel better, stay stronger, and get healthier, for good.Yogurt Parfait With Grapefruit, Berries, and Granola
April 1st, 2008Unfeatured2 cups plain Greek-style or regular yogurt with the whey drained
3 tablespoons honey
2 teaspoons vanilla extract, preferably Tahitian vanilla
2 grapefruits, peeled and segmented with the pith removed
2 kiwis, peeled and sliced
1/4 cup of organic raspberries
1/4 cup of organic blackberries
1/4 cup of organic strawberries
1/4 cup of organic blueberries
2 tablespoons granola or crushed nuts
1 tablespoon cinnamon1. In a large bowl, mix yogurt, 2 table- spoons honey, and vanilla.
2. In a separate bowl, mix together fruit.
3. In four separate parfait glasses, add the fruit and yogurt in alternating layers. Top with granola, and drizzle with honey. Sprinkle with cinnamon.Nutrition info per serving (4): 215 calories; 2 g fat; 0.3 g saturated fat; 0 mg cholesterol; 10.4 g protein; 40.2 g carbohydrates; 5.3 g fiber; 40.3 mg sodium
Chicken Spinach Salad
April 1st, 2008UnfeaturedFor the Dressing:
1 orange
1 lime
1 tablespoon cilantro, minced
1 teaspoon honey
1 teaspoon Dijon mustard
1/4 cup extra-virgin olive oil
Pinch cayenne
Salt, pepper to tasteFor the Salad:
6 cups spinach leaves
1/2 cup thinly sliced red onions
3 Roma tomatoes, sliced lengthwise
1 red bell pepper, julienned
1/2 cup baby carrots, cut matchstick thin
1/3 cup dried cherries
1/3 cup shelled pistachios
2 tablespoons whole-wheat fl our
1 teaspoon orange zest
1/2 teaspoon lime zest
Pinch cayenne
2 teaspoons extra-virgin olive oil
2 large chicken breasts (about 1 pound)
Juice of 1/2 limeDressing:
1. Zest orange and lime, setting aside 1 teaspoon orange zest and 1/2 teaspoon lime zest. Juice orange and 1/2 of lime, reserving second half for chicken.
2. Using a food processor, add juices, zests, cilantro, honey, and mustard. Pulse until well mixed. Add olive oil, a little bit at a time, and pulse until emulsified. Add cayenne, salt, and pepper to taste.Salad:
1. Mix first seven ingredients in a bowl.
2. In a separate, small bowl, mix flour, fruit zests, and cayenne.
3. Pound the chicken breasts to 1/2- to 3/4-inch thickness and dredge in flour mixture.
4. Heat a large frying pan over medium-high heat. After one minute, add oil and chicken breasts. Turn every two minutes, cooking for 10 minutes. Squeeze the juice of half a lime over the chicken. Remove from heat, slice, add to salad, toss with dressing, and serve.
Nutrition info per serving (4): 451 calories; 22.4 g fat; 3.2 g saturated fat; 68.4 mg cholesterol; 33.1 g protein; 31.5 g carbohydrates; 5.5 g fiber; 157.6 mg sodium
