Healing Foods

  • Spinach and White Bean Salad With Sun-Dried Tomato and Basil Vinaigrette

    2 tablespoons Dijon mustard
    1 tablespoon balsamic vinegar
    1 garlic clove, minced
    1/2 cup extra-virgin olive oil
    1 tablespoon basil, minced
    1 tablespoon sun-dried tomato in olive oil, minced
    4 cups baby spinach leaves, washed and spun dry
    1 cup baby arugula leaves
    1 cup canned white beans, rinsed and drained
    1 cup sugar plum, pear, or grape tomatoes
    1/2 cup oil-cured black olives
    1/2 cup chopped walnuts
    1/4 cup crumbled feta cheese

    1. In a small bowl, combine mustard, balsamic vinegar, and minced garlic. Slowly whisk in olive oil to make a creamy emulsion. Whisk in basil and sun-dried tomato, and set aside.
    2. In a medium bowl, combine spinach, arugula, white beans, tomatoes, and olives. Drizzle with just enough vinaigrette to lightly coat leaves, and toss to mix. Season with salt and coarsely ground black pepper.
    3. Divide salad between four individual plates. Sprinkle each plate with walnuts and feta, if desired, and serve immediately with additional dressing on the side.

    Nutrition info per serving (4) (does not include feta cheese option): 333.6 calories; 25.2 g fat; 3.1 g saturated fat; 0 mg cholesterol; 8.6 g protein; 21.3 g carbohydrates; 5.8 g fiber; 319.8 mg sodium

  • Berry Good for You

  • Oil Change

    We 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.

    by Pamela Bond
  • Banana Ginger Muffins

    1 2/3 cup mashed ripe bananas
    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

  • Deep-Dish Whole-Wheat Pizza with Roasted Vegetables

    Dough
    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

  • Healthy Pantru: Strawberries

    A 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).

    By Lisa Turner
  • Oil Change

    We 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.

    by Pamela Bond
  • Fatigue Fighters

    We 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 long
    By Wendy McMillan
  • The Beat-Cancer Diet

    Of 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.
    By Meghan Rabbitt / Recipes by Jeanette Hurt
  • Yogurt Parfait With Grapefruit, Berries, and Granola

    2 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 cinnamon

    1. 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