recipes

  • Guacamole

    Weekly Recipe: 
    NonWeekly
    [title]

    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.

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

    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

    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

    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

    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

    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)

    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

    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.

  • Heart-Shaped Granola Bars

    Weekly Recipe: 
    NonWeekly
    [title]

    Servings: 12

    Baking Time: 30 minutes

    Ingredients:

    2 cups old-fashioned oatmeal, not instant

    ¼ cup almond butter

    ½ cup unsweetened applesauce

    1 cup unsweetened vanilla almond milk

    ¼ teaspoon almond extract

    1 ½ teaspoon pure vanilla extract

    ½ cup unsweetened shredded coconut

    ½ cup mixed raisins and cranberries

    ¼ cup almonds, chopped

    1-2 tablespoons unsweetened cocoa powder

    2 tablespoons date paste**

    Preheat oven to 350 degrees. Line a large baking tray with parchment paper. In small saucepan, combine almond butter, applesauce, almond milk, date paste, cinnamon, cocoa powder, almond and vanilla extract. Heat on low and gently stir until well combined. Remove from heat and set aside. In medium mixing bowl, add almonds, oats, coconut, chopped almonds, raisins and cranberries. Fold in almond butter mixture and stir.  Place cookie cutter on parchment paper and spoon batter into cutter, filling halfway. Press down firmly. Gently lift cookie cutter away from granola and press down around inside edges. Reform granola hearts if necessary. Bake for 30 minutes or until golden brown.

    **Date Paste : Cover 2 cups of dates with cold water and soak for one hour. Remove dates and reserve water. Place dates in blender and process until smooth. Adjust consistency with reserved water if needed. Store date paste in airtight container in your refrigerator for up to two weeks.  

    By Jennifer Strohmeyer 

     

     

     

  • Dirty Rice

    Weekly Recipe: 
    NonWeekly
    [title]

    Servings: 6 (1 1/3 cups per serving)

    Total Time: 1 hour 5 minutes

    Ingredients:

    1 ½ cups long grain rice

    3 cups reduced-sodium chicken broth

    1 tablespoon coconut oil

    10 ounces cooked chicken andouille or other spicy chicken sausage, cut into ½ inch plates

    1½ cups chopped yellow onion

    1¼ cups chopped celery

    1 cup chopped green bell pepper

    1 cup chopped red bell pepper

    2 cloves garlic, minced

    2 teaspoons chopped fresh thyme leaves

    ¼-½ teaspoon cayenne pepper

    salt to taste

    Bring rice and broth to boil in large saucepan. Reduce heat to low, cover, and simmer at lowest bubble until liquid is absorbed and rice is tender; about 20-40 minutes. Remove from heat and let stand, covered, for 10 minutes. Heat oil in large nonstick skillet over medium heat. Add sausage and cook, stirring, until it begins to brown. Add onion, celery, green and red bell pepper, garlic and cook, stirring, until onion is soft. Stir in thyme, cayenne to taste and salt. Stir the sausage mixture into rice and serve.