Healing Foods

  • Smart and Delicious Eating for a Healthy Heart: Comparing Traditional Diets

    The Mediterranean Diet // With as much as 40 percent of daily caloric intake coming from fat, the Mediterranean diet challenged the widely held belief that low-fat eating would best advance heart health. The fats are unprocessed and unsaturated, vegetables and fruits are central to these eating traditions. Fish, shellfish, red meat, dairy, and poultry are used in moderation.

    By Rob Leighton and Dr. Richard Collins
  • Get in the Habit

    As you sleep, your body continues to burn calories as it restores itself through rest. After eight to 12 hours of sleep-imposed fasting, glucose levels are low and your brain and body need energy. Glucose is essential for the brain, as its main energy source, and fuels muscles for physical activity throughout the day. Eat breakfast within an hour of waking,

    Breakfast sets the stage for health and performance.
  • In Season: Garlic

    Commercially available garlic is grown year-round, however the wild varieties are at their peak in March. For thousands

  • Building Stronger Bones

    Nutrients, the bone-building dosage, and what foods have it.
     
    Calcium- 1000 to 1200 mg
    Milk and dairy, dark leafy greens, fish, soy foods
     
    Phosphorus- 700 to 1,200 mg
    Beans and nuts

    Magnesium- 400 to 800 mg

    What nutrients you need and where to get them!
    By Craig Gustafson
  • Wild Mushroom Ragu

    Serves 6

    1 ounce dried porcini or shiitake mushrooms
    1 1/2 pounds mixed wild mushrooms, cleaned and cut into bite sized pieces, if necessary
    Salt to taste
    2 tablespoons olive oil
    4 tablespoons butter
    1 tablespoons finely chopped parsley

    Bring a quart of water to boil in a medium sized pot, add the dried mushrooms. Reduce heat and simmer for 30 minutes. Drain the liquid, reserving the “mushroom tea” (for a more intense flavor, repeat the process with the same mushrooms). You should end up with 2 to 3 cups of mushroom tea. Discard the mushrooms, or use them in the pasta.

    In a large sauté pan heat the olive oil and add the wild mushrooms at medium high heat. Sprinkle them lightly with salt, and cook until lightly browned. Add 2 cups of the mushroom tea and cook until liquid is reduced by half. Reduce heat to medium and add the butter and parsley, swirling the pan to emulsify the sauce.
    // Recipe courtesy of Chef Patti Jackson of iTrulli in New York City

  • Classic Tomato Sauce

    Yield: 7 cups
    1 yellow onion, diced (about 1 1/2 cups)
    1/4 cup olive oil
    1 sprig fresh oregano (or 1/2 tsp dry)
    1 bay leaf (fresh or dry)
    2 cloves garlic, peeled and roughly chopped
    2 teaspoons salt
    2 tablespoons tomato paste
    3 1/2 cups chopped tomatoes, chopped

    In a large pot cook onions, olive oil, oregano, bay leaf, garlic, and salt over medium heat. Stir constantly until soft and translucent, about 15 minutes. Add tomato paste and continue cooking for five minutes. Add the canned tomatoes and bring to a boil, stirring constantly. Continue cooking for one hour, stirring periodically to keep the sauce from burning.

    // Recipe courtesy of Chef Daniel Holzman, The Meatball Shop in New York City

  • Tamari Roasted Pumpkin Seeds

    1 cup raw pumpkin seeds
    1 to 2 teaspoons Ohsawa Organic Gluten- Free Tamari

    Dry roast seeds in a cast iron skillet on medium heat, stirring slowly. When they start to pop and become fragrant, quickly transfer to a bowl, sprinkle with tamari and stir. Allow to cool before serving.

    Variations: You can use almonds or walnuts in place of pumpkin seeds for a nuttier version; substitute ume vinegar in place of tamari.

  • Gluten-Free Wholesome Muffins

    Dry Ingredients
    1 tablespoon flaxmeal (ground flax seeds
    2 tablespoons hot water
    1 cup sorghum flour
    3/4 cup brown rice flour
    1/4 cup cornstarch
    1/2 teaspoon xanthan gum
    1 tablespoon baking powder
    1/2 teaspoon salt
    1/4 cup rice bran

    Wet Ingredients
    1 1/4 cups milk
    1/4 cup vegetable oil
    1/4 cup honey
     

    Preheat oven to 350 degrees. Line muffin pans with paper liners. Combine flaxmeal and hot water in a small bowl, then allow to sit for 8 to 10 minutes. In a medium sized mixing bowl, whisk together dry ingredients, then set aside.

    In a large mixing bowl, stir together milk, oil, honey, and flax mixture. Add dry ingredients to the milk mixture and stir until thoroughly combined. Use medium-high speed with a handheld mixer, or medium speed with a stand mixer.

    Spoon batter into lined muffin cups, approximately two-thirds full. Bake for 18 to 20 minutes or until muffins are golden brown and spring back to the touch. Place muffins on a wire rack to cool. Store in an airtight container or freeze.

    // From Easy Gluten-Free Baking by Elizabeth Barbone

  • American Lamb Meatballs

    Yield: 24 meatballs
    2 pounds ground American lamb
    1 cup raisins, chopped
    1/2 cup walnut pieces, chopped
    1 teaspoon ground black pepper
    1/2 cup chopped parsley
    1/2 cup chopped mint leaves
    1/2 cup bread crumbs
    3 eggs
    2 teaspoons salt
    2 tablespoons olive oil

    Preheat the oven to 450 degrees. Combine all ingredients except olive oil in a large mixing bowl and mix by hand until thoroughly incorporated. Drizzle the olive oil over a large baking dish (9 x 12-inches), making sure to evenly coat the entire surface (use your hand to help spread the oil). Roll the meat mixture into round, golf ball-sized meatballs and evenly line balls on the baking dish. Roast until firm and cooked through (about 20 minutes). Allow the meatballs to cool for five minutes before removing from the tray.

  • Zucchini Bread

    Wet ingredients:
    3 eggs well beaten
    1 1/3 cups Xagave
    2 cups raw, grated, and peeled zucchini
    3 teaspoons organic vanilla extract
    1/2 cup canola oil

    Dry ingredients:
    3 cups whole wheat pastry flour
    3 teaspoons cinnamon
    1 teaspoon salt
    1/4 teaspoon baking powder
    1 teaspoon baking soda
    1/2 cup chopped walnuts (optional)

    Preheat oven to 325 degrees. Combine eggs, oil, Xagave, zucchini, vanilla and mix well. Sift flour, baking soda, salt, cinnamon, and baking powder together. Add dry ingredients to wet ingredients and mix well. Stir in chopped nuts, if using. Bake in two 5 x 9 x 4-inch bread loaf pans (greased and floured). Bake for 45 to 50 minutes or until toothpick inserted in center comes out clean.

    // Recipe from Xagave’s Delicious Meets Nutritious cookbook.