Healing Foods

  • 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

  • Chicken Spinach Salad

    For 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 taste

    For 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 lime

    Dressing:
    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

  • Egg-White Breakfast Casserole

    1 teaspoon extra-virgin olive oil
    1/2 cup onions, diced
    12 egg whites
    1/4 cup fat-free milk
    2 slices whole-wheat bread, torn into pieces
    1 cup broccoli fl orets, steamed
    1 cup spinach, stems removed, steamed
    Pinch nutmeg
    Fresh ground pepper and sea salt, to taste
    2 tablespoons freshly grated Parmesan cheese
    1 1/2 cups fat-free milk
    3 to 4 whole cloves; 3 to 4 peppercorns
    1 slice of onion
    1 clove garlic
    1/4 cup oil-packed sun-dried tomatoes
    2 teaspoons oil drained from sun-dried
    tomatoes
    2 1/2 teaspoons whole-wheat fl our
    Cayenne, sea salt, pepper to taste

    1. Heat a large saucepan over medium heat. Add olive oil and onions. Cook until caramelized.

    2. Preheat oven to 350 degrees. Spray a 9- by 9-inch baking dish. Whisk egg whites and milk. Season with cayenne, sea salt, and pepper. Spread bread pieces along bottom of pan; top with caramelized onions, broccoli fl orets, and spinach. Pour on the egg-white mixture. Add nutmeg, salt and pepper, and the Parmesan cheese. Bake for 20 to 25 minutes.

    3. While casserole bakes, put milk, cloves, peppercorns, and a slice of onion in a small pot. Cook over medium-high heat about five minutes. Remove from heat. Let stand for 15 minutes.

    4. Mince garlic and drained sun-dried tomatoes.

    5. Drain milk through a strainer into a bowl to remove cloves, peppercorns, and onion. In same pot, over medium heat, add oil and fl our. Stir to make a roux. Slowly add milk, whisking in a little at a time. When thickened, whisk in sun-dried tomatoes and garlic. Season with salt, pepper, and cayenne to taste.

    6. Serve casserole slices with a tablespoon of sundried tomato cream sauce on top.


    Nutrition info per serving (based on 6): 152 calories; 3.2 g fat; 0.7 g saturated fat; 2.7 mg cholesterol; 14.5 g protein; 17.3 g carbohydrates; 2.9 g fi ber; 304 mg sodium

  • Get Your Goat

    The glossy mustache advertisements and dancing-cow commercials might try to convince you that bovines have cornered the milk market, but there’s a whole other category in the dairy case that’s got as much—or more—nutritional game: goat’s milk.

    Why it's time to think beyond cow's milk.
    By Jeanette Hurt
  • Get Your Goat

    The glossy mustache advertisements and dancing-cow commercials might try to convince you that bovines have cornered the milk market, but there’s a whole other category in the dairy case that’s got as much—or more—nutritional game: goat’s milk.

    Why it’s time to think beyond cow’s milk.
    By Jeanette Hurt
  • Shrimp Skewers in Thai Peanut Marinade

    THAI PEANUT MARINADE
    1/4 cup peanut or almond butter
    1/2 cup coconut milk
    1 tablespoon toasted sesame oil
    1 small shallot
    2 cloves garlic
    1/2-inch piece ginger, peeled
    2 teaspoons sugar or agave nectar
    1 1/2 tablespoons fresh lime juice
    1/2 teaspoon ground cumin
    1/2 teaspoon ground coriander
    Pinch red chili fl akes (optional)
    SKEWERS
    24 prawns, both shelled and
    deveined
    1 (14 ounce) can pineapple chunks
    6 (12-inch) skewers, or 24 toothpicks

    1. Blend sauce ingredients in a food processor until smooth. If making a double batch for dipping, reserve half the sauce. Marinate the prawns in the remaining sauce for 30 minutes, up to eight hours. Stir occasionally.

    2. Heat the grill to medium-high. Slip three shrimp and four pineapple chunks onto each skewer (for appetizers, place one each onto 24 toothpicks). Grill three minutes each side, until shrimp turn pink and pineapple chunks are slightly browned. Remove from heat and serve with the optional remaining sauce.

    nutrition info per serving: 253 calories; 19.3 g fat; 6.8 g saturated fat; 45.6 mg cholesterol; 9.2 g protein; 13.4 g carbohydrates; 1 g fi ber; 54.7 mg sodium (based on 4 servings)

  • Stovetop-Smoked Wild Salmon

    1 tablespoon each dried dill and parsley
    3/4 teaspoon salt
    1/4 teaspoon black pepper
    1/4 teaspoon garlic powder
    1 (1 pound) wild Alaskan salmon fillet, 3/4-inch thick
    1/2 lemon, thinly sliced

    1. Follow brand instructions for preparing a stovetop smoker and smoking chips.

    2. Mix herbs, salt, pepper, and garlic powder in a small dish. Rub spices onto the fillet. Place lemon slices on top of the fish.

    3. Place fillet on the rack and close lid. Place the smoker on the burner and cook 25 minutes at medium heat, until the fish flakes.

    Nutrition info per serving (2 to 4): 210 calories; 9.3 g fat; 1.4 g saturated fat; 80.5 mg cholesterol; 29.1 g protein; 1.1 g carbohydrates; 0.3 g fiber; 66.7 mg sodium (based on 4 servings)