Healing Foods

  • Why We Love Yogurt!

    That’s right, we’re talking about yogurt—not frozen, heat-treated, or heavily sweetened varieties; but plain, simple, deliciously natural yogurt.

    Did you know that the dairy aisle in your local supermarket is home to one of the healthiest foods in the grocery store?
  • Herbal-Infused Apple Gluten-Free Muffins

    Herbal Infusion Water Mix
    1 stick cinnamon; or 1 teaspoon cinnamon powder
    8 cloves, whole
    1-inch piece of fresh ginger, peeled and diced
    1 1/2 cups water*
    *Use 1/4 cup of the infusion in recipe and drink the rest (it has a wonderful taste and benefit)

    Apple Mix*
    2 tablespoons organic butter; may substitute 1 tablespoon with water
    1/2 cup raisins
    1/2 cup walnuts
    2 cups diced, semi-sweet apples (try Fuji or yellow apples, organic recommended)
    1 tablespoon raw sugar
    1/2 teaspoon powdered cinnamon
    * This also makes a great topping over ice cream or frozen bananas

    Muffin Mix
    3 cups gluten-free oat flour
    1 teaspoon aluminum-free baking powder
    1/4 teaspoon baking soda
    1/4 teaspoon salt
    2/3 cup raw sugar
    1/2 teaspoon ground nutmeg
    6 tablespoons coconut oil
    1 teaspoon cinnamon
    2 eggs; may substitute 2 tablespoons grape-seed veganaise
    2 tablespoons organic butter


    1. Grease twelve 21/2-inch muffin cups or line with paper liners; set aside.

    2. Preheat oven to 375 degrees.

    3. To make herbal infusion, combine 1 stick cinnamon, 8 cloves, and 1-inch peeled ginger in 11/2 cups of water. Bring to a boil; reduce heat and simmer for 10 minutes to infuse spices. Strain and set aside.

    4. In a medium saucepan, combine apple mix. Melt butter over low heat. Add the raisins, walnuts, apples, sugar, butter, and cinnamon; stir. Heat for 5 minutes. Set aside.

    5. In a large mixing bowl, stir together muffin mix flour, sugar, baking powder, cinnamon, nutmeg, baking soda, eggs, coconut oil, butter, and salt until moistened. Slowly add in 1/4 cup water from herbal infusion while mixing ingredients until reaching a smooth consistency.

    6. Fold in apple mix. Chop and add 1/2 inch ginger from infusion to mixture.

    7. Fill greased or paper-lined muffin cups 3/4 full. Bake for 15 to18 minutes or until golden.

    8. Cool for 5 minutes before removing from pan to a wire rack. 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.

  • 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.

  • Greek Yogurt and Avocado Dip

    Weekly Recipe: 
    Amp up the munchies at your next gathering with this easy guacamole recipe made memorable with the delicious addition of Greek yogurt.

    Makes 2 cups

    2 ripe avocados
    1/3 cup Greek yogurt
    Juice of one lime
    1/2 medium red onion, chopped
    Salt and pepper or Abodo and garlic pepper to taste

    1. Peel avocado and remove seed. Mash avocado in a medium bowl, then add the Greek yogurt and mash again until smooth.

    2. Mix in the onion, lime, Abodo, and garlic pepper (or salt and pepper) to taste. Then serve with chips or sliced vegetables and enjoy!

  • 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!

  • 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.

  • 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