Healing Foods

  • Strawberry Yogurt Shake

    You might find it hard to believe this delectable shake is made from yogurt and not ice cream.

    Serves 4

    4 cups plain yogurt
    2 bananas, peeled and frozen
    1 tablespoon vanilla
    2 tablespoons maple syrup
    2 1/2 cups hulled, fresh strawberries
    4 strawberries for garnis

    Combine all ingredients except the garnish in a blender and mix until thoroughly combined. Divide equally between four glasses and add a whole or sliced strawberries as a garnish on each.

    Combine all ingredients except the garnish in a blender and mix until thoroughly combined. Divide equally between four glasses and add a whole or sliced strawberries as a garnish on each.

  • Easy Yogurt Cake

    This simple yogurt cake is incredibly easy to make and perfect for almost any occasion. Add a mound of fresh berries to the top and you’ve made a healthy and memorable treat.

    2 cups all-purpose flour
    1 1/2 teaspoons baking powder
    1/2 teaspoon baking soda
    1/4 teaspoon salt
    1 cup plain, non-fat yogurt
    1 cup cane sugar
    3 large eggs
    1/3 cup expeller-pressed canola oil, and a little more for oiling the pan
    1/2 teaspoon pure almond extract
    1/2 teaspoon pure vanilla extract
    2 cups fresh berries as a garnish

    1. Preheat your oven to 350 degrees. Oil a 9-inch cake pan and cover the bottom with a circle of parchment paper. Don’t forget to oil the paper as well; set the pan aside.

    2. Next, mix the flour, baking powder, baking soda, and salt together in a medium bowl.

    3. In a second bowl, whisk together the yogurt, sugar, eggs, oil, and the almond and vanilla extracts. Then, gently blend the flour mixture into the yogurt mixture and whisk until smooth.

    4. Pour the batter into the pan and bake for 45 minutes, or until the top has formed a thin, golden-brown crust. Cake should be just firm in the middle when finished.

    5. Cool for ten minutes on a wire rack, then remove from pan and peel off the parchment paper. Allow it to continue cooling before slicing and serving with fresh berries.

  • Blueberry Yogurt Muffins

    Weekly Recipe: 
    The addition of yogurt to this classic blueberry muffin recipe not only adds calcium and protein, but extra moisture as well.

    Makes 12 muffins 

    2 cups all-purpose flour
    1 teaspoon baking powder
    1 teaspoon baking soda
    1/4 cups sugar
    1/2 teaspoon salt
    1 teaspoon cinnamon
    2 eggs
    1 1/4 cups plain yogurt
    1/2 stick of melted butter
    1 cup of fresh or frozen blueberries

    1. Preheat oven to 375 degrees; grease muffin tins and set aside.

    2. In a small bowl, mix together flour, baking powder, baking soda, and salt.

    3. Combine the sugar, yogurt, eggs, melted butter, and cinnamon, in a second bowl and beat until completely mixed.

    4. Next, add the dry ingredients and mix together until blended, taking care not to over-mix. Gently stir in the blueberries and then spoon the batter into the muffin tins, filling each cup about two-thirds full.

    5. Bake for 15 minutes, or until tops are browned and a toothpick stuck in the middle is clean when removed. Let cool in the pan, but be sure to serve warm!

  • Yogurt Parfait

    At last—the perfect snack! Easy on the eyes and good for the body, this is one delicious treat that couldn’t be easier to assemble.

    serves 1

    2 containers of plain yogurt*
    1 cup your favorite fresh fruit(s)
    1/4 cup low-fat granola or crunchy, high-fiber cereal

    *add vanilla extract to plain yogurt to give it more flavor if desired

    Layer all ingredients in a serving dish or glass.

  • 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.