- October 1st, 2010
One night in May 2008, Emily Boller had an epiphany: Her body was a work of art, and it was high time she crafted it into a masterpiece. The avid painter was used to spending hours on her expressionist landscapes and flowers but little time on her diet and health. A 49-year-old mother of five, Boller says many of her meals were variations on pizza or pasta.A micronutrient-rich diet can shrink your waistline and increase wellness. Here’s how.By Joel Warner
- October 1st, 2010Unfeatured
1/2 cup orange juice
1/8 cup unsalted peanut butter
1/8 cup raw cashew butter
2 tablespoons rice vinegar
1 teaspoon low-sodium soy sauce
¼-inch piece fresh ginger, peeled
1/4 medium clove garlic, chopped
15 ounces (about 10 cups) baby lettuce
1 avocado, sliced
1 orange, peeled, halved, and sliced
1/2 small sweet onion, thinly sliced
1 tablespoon unhulled sesame seeds
1. Place dressing ingredients in a blender or food processor, and blend until smooth. Refrigerate until ready to serve.
2. Place lettuce in a large bowl; arrange avocado, orange, and onions on top.
3. In a pan over medium heat, toast sesame seeds for 3 minutes, tossing often to prevent burning. 4. Just before serving, lightly dress salad and sprinkle with sesame seeds.
nutrition info per serving: 474 calories; 30 g fat; 4 g saturated fat; 0 mg cholesterol; 10 g protein; 36 g carbohydrates; 7 g fiber; 215 mg sodium
- October 1st, 2010Unfeatured
1 2/3 cups whole-wheat pastry flour
1 teaspoon baking powder
3 teaspoons baking soda
3 1/2 cups pitted dates, divided
1 cup pineapple chunks in own juice, drained
1 cup unsweetened applesauce
1 cup shredded beets
3/4 cup shredded carrots
1/2 cup shredded zucchini
3 tablespoons natural cocoa powder
1/2 cup currants
1 cup chopped walnuts
1 1/2 cups water
2 teaspoons vanilla extract
1 cup raw macadamia nuts or raw cashews, unsalted
1 cup vanilla soy milk
2/3 cup pitted dates
1/3 cup brazil nuts or hazelnuts
2 tablespoons cocoa powder
1 teaspoon vanilla extract
1. Preheat oven to 350 degrees. Mix flour, baking powder, and baking soda in a small bowl. Set aside.
2. In a blender or food processor, puree 3 cups of the dates and all the pineapple, banana, and applesauce.
3. Slice remaining dates into ½-inch thick pieces. In a large bowl, mix sliced dates, beets, carrots, zucchini, cocoa powder, currants, walnuts, water, vanilla and flour mixture.
4. Add the blended fruit mixture to the flour mixture, and mix well. Spread in a 9.5 x 13.5 nonstick baking pan. Bake for 1 hour or until a toothpick inserted into the center comes out clean.
5. To make the icing, combine all the icing ingredients in a blender and blend until smooth and creamy. Spread icing evenly over warm cake and serve.
nutrition info per serving: 300 calories; 12 g fat; 6 g saturated fat; 0 mg cholesterol; 9 g protein; 44 g carbohydrates; 7 g fiber; 13 mg sodium
- September 1st, 2010
If not for the parchment-like husk encasing a tomatillo, you might mistake this fruit for a diminutive green tomato. But punchy tomatillos are what give Latin green sauces, most notably salsa verde, that signature tartness.By Matthew Kadey, RD
- September 1st, 2010Unfeatured
1 pound fresh and pitted or frozen and partially thawed cherries
1/2 teaspoon fresh lemon juice
1 teaspoon vanilla extract
1/3 cup raw, unfiltered honey
2 cups coconut milk
1/4 cup unsweetened coconut flakes for garnish
1. Using a potato masher, coarsely mash cherries, lemon juice, and vanilla. Let stand at room temperature for 5 minutes, mixing occasionally. Pour hot water in a bowl, and set closed honey jar in water to thin texture.
2. In a food processor, puree coconut milk and half of cherry mixture. Add honey and process until smooth. In a bowl, combine puree with remaining cherry mixture.
3. Place bowl in freezer, stirring occasionally, until cold, but not frozen, about 45 minutes.
4. Put in ice cream maker; follow directions.
5. Place scoops of ice cream in serving dishes and sprinkle with coconut flakes.
nutrition info per serving: 452 calories; 33 g fat; 29 g saturated fat; 0 mg cholesterol; 4 g protein; 4 g fiber; 21 mg sodium
- September 1st, 2010UnfeaturedServes 6
2 tablespoons apple-cider vinegar
1 tablespoon Dijon mustard
1 garlic clove, minced
1/3 cup extra virgin olive oil
1 small shallot, minced
4 tablespoons minced flat-leaf parsley
Sea salt and white pepper to taste
4 medium golden beets, peeled and quartered
2 cups green beans, cut into 2-inch long pieces
8 cups baby spinach, loosely packed
1/2 cup coarsely chopped fresh basil
4 eggs, hard-boiled, peeled, and quartered
8 oil-packed anchovy fillets (optional)
1/2 cup pitted Nicoise olives
1/2 cup coarsely chopped walnuts
1. In a small bowl, whisk together vinegar, mustard, and garlic. Whisk in olive oil, shallots, and 2 tablespoons parsley. Season with salt and pepper.
2. Place beets in half of a stainless steel steamer or on the lower level of a bamboo steamer. Place green beans in the other half of the stainless steamer, or on the top level of the bamboo steamer. Steam over boiling water for 5 minutes.
3. Remove beans, leaving beets in steamer. Plunge beans into a bowl of cold water; drain and pat dry.
4. Cook beets for 5 minutes longer, or until tender; remove, plunge into a bowl of cold water, drain, and pat dry.
5. In a large bowl, toss spinach and basil. Drizzle with just enough dressing to lightly coat leaves; toss, and arrange on a serving platter.
6. In separate bowls, toss beans and beets with just enough dressing to lightly coat, and arrange over salad. Sprinkle with remaining parsley. Arrange eggs around outside edge of platter.
7. Arrange anchovies (if using) over salad. Scatter olives and nuts atop salad. Serve immediately, with additional dressing on the side.
nutrition info per serving: 287 calories; 23 g fat; 4 g saturated fat; 141 mg cholesterol; 9 g protein; 5 g fiber; 233 mg sodium
- September 1st, 2010FeaturedWeekly Recipe:NonWeekly
1 can black beans, rinsed and drained
1/2 cup finely chopped red onion
1 cup finely chopped portobello mushroom
1 egg, beaten
2 large garlic cloves, minced
3 tablespoons minced fresh rosemary leaves
Dash cayenne pepper
Sea salt to taste
3/4 cup gluten-free bread crumbs or cracker crumbs, finely crumbled
2 tablespoons olive oil, divided
4 gluten-free buns
1 small avocado, peeled and sliced
8 to 12 leaves red leaf, green leaf, or butter lettuce
1. Mash beans in a medium bowl, using a potato masher, until most of the beans are mashed, but some remain visible. Mash in onion, mushroom, and egg, mixing well. Mash in garlic, rosemary, and cayenne. Add salt and more cayenne, as needed.
2. Add 1/2 cup bread crumbs and stir to mix well. Mixture should be sticky, but hold its shape. Add additional 1/4 cup bread crumbs, if needed.
3. With damp hands, form bean mixture into 4 patties. Transfer each burger to a plate, and brush tops lightly with 1 tablespoon olive oil.
4. Preheat broiler to high. Lightly brush a baking sheet with remaining olive oil, and arrange burgers on sheet. Broil for 7 to 8 minutes, turn patties over, and broil for 7 minutes on the other side. While burgers are cooking, split buns in half. Place bottom halves on a serving platter and top with avocado. Tear lettuce and arrange on bottom halves.
5. Remove burgers from oven, place on buns, and serve immediately.
nutrition info per serving: 565 calories; 19 g fat; 2 g saturated fat; 47 mg cholesterol; 17 g protein; 10 g fiber; 164 mg sodium
- September 1st, 2010
Remember the last time you had the flu? You slept poorly and felt exhausted, sore, and achy. You couldn’t think straight, it was a task just to drag yourself through the day. If you have fibromyalgia, that’s how you feel almost every day—and unlike the flu, your symptoms don’t go away.Foods to fight fibromyalgia
- June 1st, 2010Unfeatured
1/2 cup fresh sawtooth or basil
1 1/2 teaspoons freshly squeezed lemon juice
1/2 teaspoon salt
Ground red pepper to taste
1/2 teaspoon sugar
4 tablespoons grapeseed or canola oil
2 Japanese or baby eggplants, halved
3 tablespoons extra-virgin olive oil
Salt and pepper to taste
4 tablespoons soft feta cheese
2 medium red bell peppers, roasted, peeled, and seeded
1 cup arugula
1. Preheat oven to 375 degrees. Puree vinaigrette ingredients in a blender until smooth.
2. Lightly score the inside of the eggplants, drizzle with olive oil, and lay skin-side down on a baking sheet. Sprinkle with more olive oil and roast for 20 to 25 minutes.
3. Place eggplant halves face-up on four serving plates, season with salt and pepper, and divide feta cheese, roasted peppers, and arugula among the four halves. Drizzle with vinaigrette (you may have some left over). Serve open-faced.
nutrition info per serving: 548 calories; 27 g fat; 12 mg cholesterol; 6 g protein; 16 g carbohydrates; 4 g fiber; 453 mg sodium
- June 1st, 2010
Cherry pie lovers, your time is now. Ideal-for-baking sour cherries, including Morello, Montmorency, and Early Richmond varieties, have super-short growing seasons, making them available for only a few weeks in June and July.By Wendy McMillan