Healing Foods

  • Pan-Seared Halibut Steaks

    2 tablespoons all-purpose flour
    2 tablespoons herbes de Provence spice blend (or 1 1/2 teaspoons each dried thyme, rosemary, savory and lavender)
    3/4 teaspoon salt
    1/4 teaspoon black pepper
    2 tablespoons olive oil
    2 wild Pacific halibut steaks, 1/2 pound each
    1 garlic clove, minced
    1/4 to 1/2 cup fresh lemon juice
    1/4 teaspoon sugar
    Zest of 1/2 lemon (for garnish)

    1. Mix flour, dried herbs, salt, and pepper in a small dish. Rub over all sides of the fish.

    2. Heat oil over medium heat in large sauté pan. When pan is hot but not smoking, place the fish into the pan. Cook four minutes, flip and cook another three to four minutes on the other side, until the fish flakes open.

    3. Remove fish from pan and quickly add garlic, cooking 30 seconds. Add lemon juice and sugar, whisking to bring up the browned bits from the bottom of the pan. Simmer one to two minutes to reduce the sauce. Drizzle over fish and garnish with lemon zest.

    Nutrition info per serving (2): 481 calories; 20.6 g fat; 2.9 g saturated fat; 92.9 mg cholesterol; 61.7 g protein; 10 g carbohydrates; 1.7 g fiber; 1,321 mg sodium

  • Turning the Tides

    Buying seafood these days is no easy feat. With wild fish stocks disappearing fast and concerns about the safety of farmed fish rising (not to mention the negative impact it’s having on the ocean environment) health-conscious consumers want to know which is better: wild or farmed?

    The smartest seafood choices for your health—and the Earth.
    By Alison Anton
  • Tilapia Tortilla Stew

    4 tablespoons fresh lime juice,
    plus 1 tablespoon for sauce
    2 cloves garlic, minced
    3 tablespoons chopped cilantro,
    plus extra for garnish
    1 1/2 teaspoons salt
    1 1/2 pounds US tilapia
    1 (16 ounce) jar tomato salsa
    1 1/2 cups low-sodium chicken broth
    4 small handfuls broken tortilla chips
    1 tablespoon olive oil, for drizzling
    1 avocado, diced

    1. Mix 4 tablespoons of lime juice with garlic, cilantro, and salt in a large casserole dish. Lay the tilapia fi llets side by side atop the marinade. Let sit 15 minutes, turning once or twice to coat all sides.

    2. Bring salsa and chicken broth to a simmer in a large skillet. Add the tilapia with juices. Simmer 10 minutes, until fi sh is fi rm and opaque. Break the fi sh into large pieces with a wooden spatula.

    3. To serve, line four bowls with a handful of broken tortilla chips. Spoon stew over chips and drizzle with a touch of the remaining lime juice and olive oil. Garnish with avocado and cilantro

    Nutrition info per serving (4): 310 calories; 14.5 g fat; 1.7 g saturated fat; 0 mg cholesterol; 34 g protein; 16.4 g carbohydrates; 4.5 g fi ber; 627 mg sodium

  • Papaya-Mint Fool

    2 cups fresh or frozen and thawed papaya cubes (mango may be subsituted)
    1/4 cup honey
    2 tablespoons fresh lime juice (about half a lime)
    2 teaspoons dried mint
    1/2 cup full-fat yogurt, plain or vanilla
    Fresh mint leaves for garnish (optional)

     

    1. In a food processor, combine papaya or mango, honey, lime juice, and mint, and pulse to make a very coarse puree.

    2. Transfer to a medium bowl, and fold in yogurt; add more honey to taste.

    3. Divide among four individual serving dishes, and refrigerate for one to two hours before serving, or freeze for 30 minutes. Garnish with fresh mint; serve with biscotti.

    nutrition info per serving (4): 111 calories; 1 g fat; 1 g saturated fat; 4 mg cholesterol; 2 g protein; 25 g carbohydrates; 1 g fiber; 22 mg sodium

  • Baby Greens Salad With Almonds, Goat Cheese, Dried Plums, and Raspberry-Chipotle Dressing

    1/4 cup olive oil
    1/4 cup raspberry jam
    1 tablespoon balsamic vinegar
    1 to 2 small canned chipotle
    peppers, seeded
    6 cups mixed baby greens
    1 cup dried plums (prunes),
    chopped
    1/2 cup toasted almonds, chopped
    4 ounces goat feta cheese

    1. In a blender, combine olive oil, jam, vinegar, and chipotle peppers; purée until smooth, and set aside.

    2. In a medium bowl, combine greens, plums, and walnuts. Add just enough dressing (about half), and toss to mix.

    3. Divide among four salad plates, and top with goat cheese. Serve immediately.

    nutrition info per serving (4): 349 calories; 19 g fat; 6 g saturated fat; 25 mg cholesterol; 9 g protein; 7 g fiber; 357 mg sodium

  • Ulcer Cure

    Stress, fatty foods, and smoking certainly aren’t good for your health, but scientists are now finding they may not always be to blame when it comes to ulcers. Instead, research shows the culprit is bacterial infection.

    Is it true that honey can cure ulcers?
    By Nora Simmons
  • Ginger-Garlic Kale With Tempeh

    1/4 cup reduced-sodium tamari
    2 tablespoons agave
    4 garlic cloves, minced
    1/8 to 1/4 teaspoon dried, crushed red pepper
    1 3-inch segment gingerroot, grated
    1 8-ounce package tempeh, cut into
    1/2-inch cubes
    1 tablespoon olive oil
    1 small yellow onion, halved and thinly sliced
    1 bunch kale, stems removed and chopped
    2 tablespoons black sesame seeds

    1. In a small bowl, combine tamari, agave, garlic, and red pepper. Squeeze grated ginger over the bowl to extract juice; discard solids. Stir to mix well.

    2. Add tempeh to marinade, stir to coat, and let marinate for one hour at room temperature. Remove tempeh from marinade using a slotted spoon; reserve marinade.

    3. In a large skillet, heat oil, and sauté onion and marinated tempeh for fi ve to six minutes, until onions are tender.

    4. Wash kale, and shake dry. Add to pan, along with remaining marinade; cover and cook until kale is tender and bright green, three to four minutes. Season with salt and pepper.

    5. Transfer to individual plates, and sprinkle with black sesame seeds. Serve immediately.

    Nutrition info per serving (4): 266 calories; 12 g fat; 2 g saturated fat; 0 mg cholesterol; 16 g protein; 28 g carbohydrates; 3 g fiber; 651 mg sodium

  • Roasted Oysters and Black Olives With Rosemary

    1/4 cup olive oil
    4 medium garlic cloves, finely minced
    2 tablespoons finely minced fresh rosemary leaves
    2 cups shucked oysters, drained and patted dry
    2 cups kalamta olives (drained and rinsed)
    2 sprigs fresh rosemary

    Preheat to 400 degrees.

    1. In a small bowl, combine olive oil, minced garlic, and rosemary; stir to mix well.

    2. Add oysters, and stir to coat well. Add olives and mix.

    3. Arrange oysters and olives in a shallow baking pan, and roast for five to six minutes until oysters are cooked through.

    4. Remove from oven, and season with salt and pepper.

    5. Arrange on a serving platter with fresh rosemary sprigs, and serve immediately over angel-hair pasta tossed with olive oil, garlic, and minced fresh basil.

     

    nutrition info per serving (4): 300 calories; 26 g fat; 4 g saturated fat; 66 mg cholesterol; 9 g protein; 8 g carbohydrates; 2 g fiber; 588 mg sodium

  • Rich Chocolate Hemp Pudding

    2 1/4 cups hemp milk, divided
    (plain, vanilla, or chocolate)
    1/2 cup sugar, divided
    1/8 teaspoon salt
    2 tablespoons cornstarch
    2/3 cup unsweetened cocoa
    1 large egg
    1 teaspoon vanilla
    Fresh strawberries or
    raspberries for garnish,
    optional

    1. In a medium saucepan, combine 2 cups hemp milk, 1/4 cup sugar, and the salt; bring to a boil.

    2. In a medium bowl, mix cornstarch, cocoa, and remaining 1/4 cup sugar. Whisk in remaining 1/4 cup hemp milk. Whisk hot-milk mixture into the cocoa mixture, and pour into saucepan. Bring to a boil, stirring constantly. Boil two minutes.

    3. In a small bowl, beat egg with a fork. Gradually whisk 1 cup hot mixture into egg, and then whisk back into hot mixture. Cook, stirring over mediumlow heat, without boiling, two minutes. Stir in vanilla.

    4. Pour pudding into serving glasses. To prevent skin from forming, place plastic wrap directly on surface of pudding. Refrigerate until thoroughly chilled, about four hours. Garnish with berries, and serve.

    Nutrition information per serving (4): Calories 228; Protein 7 g; Carbohydrates 41 g; Total Fat 7 g; Saturated Fat 2 g; Cholesterol 53 mg; Sodium 147 mg; Fiber 5 g

  • Cinnamon & Brown Sugar Omega Muffins

    (makes 10 muffins)

    1-1/4 cups unbleached flour
    1/4 cup hemp protein
    1/2 cup light brown sugar
    2 teaspoons baking powder
    1/2 teaspoon cinnamon
    1/4 teaspoon nutmeg
    1/2 teaspoon salt
    1/2 cup hulled hemp seeds
    1 large egg
    1/2 cup hemp milk (plain or vanilla)
    1/4 cup vegetable oil
    Hulled hemp seeds for sprinkling on tops

    1. Preheat oven to 350 degrees; lightly grease 10 muffins cups. In a large mixing bowl, combine the first eight ingredients.
    2. In a separate bowl, whisk the egg, add the hemp milk and vegetable oil and add to the dry ingredients all at once. Stir only until just combined; do not over mix.
    3. Portion batter evenly into the prepared muffin cups and sprinkle additional hemp seeds on top. Bake 15-20 minutes, or until a toothpick inserted into the center comes out clean. Cool on a rack.