Healing Foods

  • Spicy Sweet Potatoes

    Weekly Recipe: 

    2 to 3 lbs sweet potatoes
    1 tablespoon chili powder
    1 tablespoon olive oil
    1 teaspoon black pepper
    1 teaspoon garlic powder
    1 teaspoon cumin

    1. Wash sweet potatoes thoroughly and trim the pointed ends. Slice into wedges.

    2. In a bowl, combine sweet potatoes with remaining ingredients and stir until well combined.

    3. Spread mixture onto a baking sheet coated with cooking spray. Roast at 500 degrees for 30 to 35 minutes or until crispy tender.

    Nutrition info per serving (6): 132 calories; 2.7 g fat; 0.4 g saturated fat; 0 mg cholesterol; 1.7 g protein; 26.4 g carbohydrates; 4.1 g fi ber; 20.7 mg sodium

  • Spaghetti Squash Primavera

    Weekly Recipe: 

    Serves 4

    1 medium spaghetti squash
    1& 1/2 carrots, diagonally sliced 
    1/2 cup organic celery, diagonally sliced 
    3 cloves garlic, minced
    1?1/2 cups shredded cabbage
    1 small zucchini, chopped into small pieces
    1 16-ounce can pinto beans, no or low salt, drained
    1 14-ounce can chopped tomatoes, no salt, drained
    1/3 cup apple juice
    1 teaspoon dried thyme
    1 teaspoon dried parsley
    1/2 teaspoon garlic powder
    1 cup pasta sauce, no or low salt
    1 head romaine lettuce leaves (optional)

    1. Preheat oven to 350 degrees. Slice spaghetti squash in half lengthwise. Remove seeds with a small spoon. Place both halves upside down on a baking sheet, and bake for 45 minutes. 

    2. Meanwhile, cook carrots and celery in 2 tablespoons of water in a covered pan over medium heat for 10 minutes, stirring occasionally. 

    3. Add garlic, cabbage, and zucchini and cook, covered, for another 10 minutes, adding more water as needed. Stir in remaining ingredients, except for pasta sauce. Cover and simmer for 10 minutes or until carrots are tender. 

    4. Remove squash from the oven when done. Using a fork, scrape spaghetti-like strands from squash into a bowl. Add pasta sauce and combine by mixing thoroughly. 

    5. Gently mix the vegetables into the squash and sauce. Serve on a bed of shredded romaine lettuce, if desired, or place back in hollowed-out squash hulls. 


    nutrition info per serving: 338 calories; 15 g fat; 2 g saturated fat; 92 mg cholesterol; 35 g protein; 17 g carbohydrates; 3 g fiber; 87 mg sodium

  • A Spoonful of Local Food Helps the Medicine Go Down

    Starchy images of bland mashed potatoes, mystery meat, and Jell-O that seems to come alive on your tray dissolve into thin air during lunchtime at a 334-bed hospital in rural Wisconsin. It is taking nutrition back to its roots—and digging up the healing powers of a local, fresh food menu for visitors and employees alike.

    One hospital's commitment to providing local food for patients pays off for the entire community.
    By Cara Lucas
  • Superfoods: An Internal Sun Defense System

    Foods rich in antioxidants have the ability to prevent and heal cellular damage caused from ultraviolet rays. Here are a few of the major players in the game:

    Foods rich in antioxidants have the ability to prevent and heal cellular damage caused from ultraviolet rays.
    By Cara Lucas
  • Smoked Fish

    We all know that we should add more fish to our diet. The omega-3 fatty acids contained in fish have numerous health benefits. Omega-3 fatty acids benefit the heart of healthy people, and those who are at risk of or those who already have cardiovascular disease.

  • About Strawberries

    The arrival of local strawberries is an early sign that summer has arrived. Often one of the first fruits to show up at your local farmers market, these delicious fruits have many benefits. Over history, strawberries have been used in medicine, as a treatment for sunburn, to restore discolored teeth, and as an aid in digestion.

  • Focus On: Mushrooms

    What are they? Mushrooms are the spore-bearing fruits of a fungus. They are not categorized as a plant because they do not undergo photosynthesis, yet they still boast nutritional benefits of their own. They can be found in virtually any habitat, especially where it is warm and wet.
    [ Benefits ]

  • How Does Your Garden Grow?

    Ryan Harb and University of Massachusetts Amherst students are breaking ground on a sustainability project without actually breaking the ground. It’s called permaculture, a non-invasive philosophy that eased its way into mainstream society with a simple approach to sustainable gardening.

    University of Massachusetts Amherst breaks ground with one of the first permaculture gardens on a public university campus.
    By Cara Lucas
  • Plant a Seed, Grow a Community


    What better way to integrate yourself into the great outdoors than to join a community garden? Or start your own?
    By Cara Lucas
  • Sweeter Than Sugar


    Going natural can both satisfy your sweet tooth and add nutrition to your diet.
    By Cara Lucas