Healing Foods

  • In Season: Tomatillos

    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
  • The No-Pain Diet

    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
  • Grilled Black Bean Burgers and Portobello Burgers With Rosemary and Avocado

    Weekly Recipe: 
    NonWeekly
    [title]

    Serves 4

    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

  • Cherry Coconut Ice Cream

    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

  • Spinach Salad Nicoise With Golden Beets

    Serves 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

  • Eggplant Sandwich

    Vinagrette
    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

    Eggplant
    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

  • In Season: Sour Cherries

    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
  • Pan-Fried Sake Shirmp

    Ingredients:

    2 tablespoons vegetable oil
    2 teaspoons minced garlic
    2 teaspoons minced fresh ginger
    1 teaspoon red pepper flakes
    12 Key West pink shrimp with tails on, deveined
    1/3 cup sake
    2 teaspoons unsalted butter
    Salt and pepper to taste
    1 tablespoon chopped fresh flat-leaf parsley
    12 mini bamboo skewers
     

    Directions:

    1. Heat oil in a medium pan over medium heat. Add garlic, ginger, and red peper flakes, and stir for 1 minute. Add shrimp and cook for 2 to 3 minutes, until shrimp begin to curl. Add sake and soy sauce. Cool for another 2 to 3 minuntes. Add butter, and cook for an additional 2 minutes. Season to taste. Stir in parsley and turn off burner.

    2. Place one skewer in each shrimp and serve warm with crusty bread.

    Nutritional analysis: 97 calories; 6 g fat; 1 g saturated fat; 22 mg cholesterol; 3 g protein; 2 g carbohydrates; 0 g fiber; 131 mg sodium

  • The Case for White Wine

    Anyone with a regular inclination for cabernet or Chianti must have breathed a booze-infused sigh of relief at some point over the past decade, as recent studies have shown that a moderate amount of red wine has major health benefits, including helping to protect the heart, thwart certain cancers, slow the effects of aging, and prevent neurological disorders like Alzheimer’s disease.

    Move over red, white is healthy, too.
    By Sarah Toland
  • Foods that Fuel

    You’d never head to the yoga studio without your mat or to your spinning class without a pair of bike-friendly shorts, yet many exercisers still approach their workout without the proper fuel. Whether you’re exercising for fitness, health, or weight loss, you’ll reap greater benefits if you feed your body the right foods before and after workouts.

    What and when to eat to maxamize your workout.
    By Christie Aschwan