Healing Foods

  • 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.

  • A Better Butter: Which spreadable nut best meets your needs?

    Peanut butter may pack plenty of protein, fiber, and stick-to-your-ribs satisfaction, but to reap the diverse health benefits of nature’s nuts and seeds, you’ll have to look beyond the standard jar of Skippy. “We need more variety than just peanut butter,” says Susan Levin, staff dietitian for the Physicians Committee for Responsible Medicine.

    By Kate Trainor
  • Tooth-Friendly Foods

    You brush and floss daily, and these are important steps in your daily routine. But did you know that a few of “nature’s toothbrushes” also can help keep your mouth healthy? From fighting periodontal disease to killing bacteria and fighting stains, certain foods and beverages play a vital role in oral care.

    Brush up on ways to keep your mouth healthy.
    By Gina Roberts-Grey
  • Cranberry Cure-all

    Holistic practitioners have long extolled the virtues of cranberry juice for overcoming urinary tract infections (see Alternative Medicine Chest in the January 2007 issue), and in recent years, researchers have identified proanthocyanidins (PACs) as some of the berry’s more important health-promoting constituents. The berries also pack more antioxidants than grapes.

    By James Keough
  • Taking Cholesterol to Heart

    The last time Bonnie went for her annual check-up her doctor warned her to watch her cholesterol. At 240, it hovered well above the normal 200-or-lower range, making her a likely candidate for a heart attack. Instead of filling the prescription he handed her for a cholesterol-lowering statin drug, however, Bonnie sought a second opinion and a more comprehensive blood test.

    By Dennis A. Goodman, MD, FACC