recipes

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  • Guacamole

    March 31st, 2012
    Unfeatured
    Weekly Recipe: 
    NonWeekly

    Ingredients:

    2 avocados

    1 small onion, chopped

    1 tomato, diced

    1 clove of garlic, minced

    juice of 1 lime

    salt and pepper to taste

    Peel avocados and mash them in a small mixing bowl. Mix in onion, tomato, garlic, lime juice, salt and pepper. To give it an extra kick, we mixed in a small amount of Brother Bru-Bru's chili pepper sauce. Chill and serve on fish tacos or with organic chips.

  • Dark Chocolate Truffles with Goji Berries

    March 31st, 2012
    Unfeatured
    Weekly Recipe: 
    NonWeekly

    Ingredients:

    1 cup grated raw cacao butter

    1 cup raw cacao powder

    6 tablespoons maple syrup

    1 tablespoon vanilla extract

    Optional:

    1/4 teaspoon maca powder

    Pinch of sea salt

    1/4 cup goji berries or a combination of goji berries, cacao nibs, chopped hazelnuts, or shredded coconut

    Blend the cacao, cacao powder, maple syrup, maca, and salt in a food processor. Taste and adjust seasonings if desired. Shape into walnut-sized balls. Put goji berries and/or ground hazelnuts, cacao nibs, or shredded coconut on a large flat plate and roll balls in them. Eat immediately or store in a jar.

    Makes 12 to 15 walnut sized balls.

    Optional: For a creamier truffle, add 1/4 cup coconut oil.

    Recipe by Leslie Cerier // lesliecerier.com

  • Fish Tacos

    March 31st, 2012
    Unfeatured
    Weekly Recipe: 
    NonWeekly

    Ingredients:

    3 pounds tilapia fillets, thawed (about 8 pieces)

    3 teaspoons ground cumin

    1 teaspoon sea salt

    1/2 teaspoon cayenne pepper (optional)

    6 tablespoons fresh lime juice

    blue or yellow corn taco shells

    shredded lettuce

    chopped fresh tomato

    green onions, thinly sliced

    shredded Monterey Jack or sharp cheddar cheese

    Thaw tilapia. In a small bowl, mix cumin, salt, and cayenne pepper. Sprinkle evenly over both sides of fish. Heat large frying pan, adding about a tablespoon of coconut oil. Fry fish until golden brown and flesh begins to flake. Transfer fish to medium bowl, toss with lime juice and break into small pieces. Fill warmed taco shells with fish and toppings.

  • Why It's So Hard Not to Be Fat and Sick in America

    March 1st, 2012

    I cannot figure out how we can go on believing the nonsense being fed to us (pun intended) about food. Why are we not protesting in the streets at the injustices being put on us in the name of profit? It’s obvious to me that the bottom line of food companies and corporations has become far more important than the collective health of the people buying food.

    Why are we not protesting in the streets at the injustices being put on us in the name of profit?
    by Christina Pirello

  • Fiber in Your Diet

    March 1st, 2012

    Fiber isn’t around like it used to be. Fruits and vegetables used to be staples in the American diet. Now, processed foods have taken over every meal, from preservative-laden canned foods and microwavable items to orange puffs covered in powdered cheese. Instead of low sugar and high fiber, the situation has been reversed. And it’s wreaking havoc on your body.

    Feel fresh, feel full, and feel great with fiber.
    by Amy Vergin

  • Indian Spiced Salmon

    March 1st, 2012
    Unfeatured
    Weekly Recipe: 
    NonWeekly
    Salmon contains an abundant supply of omega-3 fatty acids, which keep the heart healthy and reduce inflammation. Several studies suggest that curcumin, a component of the spice turmeric, may also put a damper on inflammation, as well as protect against chronic diseases. One study in mice showed that curcumin may also protect against breast cancer.

    Ingredients:

    1 teaspoon turmeric

    1 teaspoon curry powder

    1/4 teaspoon ground ginger

    1/4 teaspoon allspice

    1/8 teaspoon cayenne pepper

    1/4 to 1/2 teaspoon salt

    4 (6-ounce) wild salmon fillets or steaks, about 1-inch thick

    2 teaspoons olive oil

    Preheat oven to 350 degrees.

    1. Place the first five ingredients in a small bowl; whisk to blend.

    2. Sprinkle salt evenly onto both sides of the fish. Pat spice mixture onto one side of each fillet.

    3. Heat oil in a large, ovenproof, nonstick skillet over medium-high heat.

    4. Add salmon, spiced side down, and cook for two to three minutes or until nicely browned.

    5. Place salmon in oven, and bake it for five to six minutes or until fish flakes easily with a fork.

    Serves 4

    Nutrition information per serving: Calories 266; Protein 34 g; Carbohydrate 1 g; Total fat 13.2 g; Saturated fat 2 g; Cholesterol 94 mg; Sodium 223 mg; Fiber 0.3 g

  • Ratatouille with Scrambled Egg Whites

    March 1st, 2012
    Unfeatured
    Weekly Recipe: 
    NonWeekly

    Ingredients:

    2 cloves minced garlic

    1 onion, diced

    4 tablespoons extra-virgin olive oil

    2 zucchini, sliced

    1 green bell pepper, diced

    1 Japanese/Chinese eggplant, sliced

    2 tomatoes, diced

    1/2 teaspoon salt

    2 tablespoons finely chopped parsley

    2 teaspoons dried basil

    1 teaspoon dried oregano

    1 teaspoon salt

    8 egg whites

     

    1. In a skillet, sauté garlic and onion in 2 tablespoons olive oil for 1 to 2 minutes over medium heat.

    2. Add zucchini and bell pepper, and continue to sauté over medium heat for another 3 to 4 minutes.

    3. Add eggplant and continue to sauté over medium heat until all vegetables are tender, about 5 minutes. Add tomatoes, salt, and all the herbs. Mix well and set aside.

    4. In a skillet, heat 2 tablespoons olive oil over medium heat. Add egg whites; cook until the whites are set but still moist.

    5. Place scrambled eggs on a large plate and top with ratatouille.

    Serves 6

    Nutrition info per serving: 194 calories; 12 g fat; 2 g saturated fat; 1 mg cholesterol; 12 g protein; 11 g carbohydrates; 5 g fiber; 543 mg sodium

  • Broccoli-Walnut Pesto with Lime

    March 1st, 2012
    Unfeatured
    Weekly Recipe: 
    NonWeekly
    Broccoli packs a powerful nutritional punch, with plenty of vitamin C and folate, and the walnuts contribute beneficial omega-3s. I like the added depth of flavor the anchovies provide—they don’t taste fishy in this recipe and they do contribute more healthy fats—but omit them if you wish.

    Ingredients:

    3 cups fresh broccoli, separated into florets, stems chopped

    2 anchovy fillets, canned or jarred (optional)

    1/3 cup walnuts

    2/3 cup water, vegetable or low-salt chicken stock (more if necessary for consistency)

    1/2 cup fresh basil leaves, or substitute parsley

    2 cloves garlic

    2 tablespoons olive oil

    2 tablespoons fresh squeezed lime juice (or lemon juice)

    1/2 teaspoon salt (less if you use anchovies)

    Fresh ground pepper to taste

     

    1. Steam broccoli over water or stock in a covered saucepan, about 5 minutes. Do not overcook—it should be bright green.

    2. Remove broccoli from pot with a slotted spoon, and put into a blender or food processor.

    3. Add remaining ingredients to the blender container and process until smooth. For a thinner consistency, add more water or stock, a tablespoon at a time. Adjust seasoning, adding salt, pepper, or more lime juice to taste.

    4. Serve warm over cooked whole-wheat pasta sprinkled with crushed, roasted walnuts, if desired. Or use as a spread on sandwiches or as a dip for fresh vegetables.

    4 servings as a topping for pasta

  • Classic Chicken Soup (Goldene Yoikh)

    March 1st, 2012
    Unfeatured
    Weekly Recipe: 
    NonWeekly

    Ingredients:

    One 4–5 pound chicken

    2 large celery stalks with leaves, sliced

    2 large carrots, peeled and sliced in 2-inch diagonals

    1 onion, quartered

    3 sprigs of flat-leaf parsley

    Salt and white pepper to taste

     

    1. Clean and wash the chicken, place it in a large pot, and cover it with water.

    2. Bring to a boil and skim the broth thoroughly.

    3. Add the vegetables and seasoning. Cover and simmer slowly for about three hours. When it’s done, strain the soup. Serve as a broth or with vegetables and chicken.

    8-10 Servings

    Nutrition information per serving Calories 557; Protein 57 g; Carbohydrate 8 g; Total Fat 31.6 g; Saturated fat 8.8 g; Cholesterol 179 mg; Sodium 214 mg; Fiber 2.2 g

  • Mango Gazpacho

    February 1st, 2012
    Unfeatured
    Weekly Recipe: 
    NonWeekly

    Servings: 4

    Ingredients:

    1 mango, chopped

    16 ounces mango puree juice

    1 bunch of green onions, chopped

    1 red bell pepper chopped

    1 yellow bell pepper, chopped

    2 tablespoons chopped cilantro

    ¼ cup rice vinegar

    8 green peppers, chilled, tops removed and seeds removed, using these as “bowls”.

    1 jalapeno chopped

    1 seedless cucumber, sliced in strips and lightly drizzled with rice vinegar for garnish

    Juice of one lime

    Cilantro leaves for garnish

    Salt and pepper to taste

     

    Combine all ingredients into large bowl; mix well.

    Recipe taken from The Kardea Gourmet by Richard Collins, MD, Robert Leighton, and Susan Buckley, RD.

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