recipes

  • In Season: Asparagus

    Did you know it takes three whole seasons of growth before an asparagus plant can be harvested? Although asparagus is traditionally known as green, it also comes in white and purple varieties. Consuming only 5 spears equates to about 20 calories, 3 grams of fiber, and 400 mg of potassium. They are also a great source of vitamins B1, B6, and B9.

     

  • Savour the Flavor: Summer Barbecues

    Summer is prime time for barbecues, yet while great fun, many barbecues are laden with health-damaging foods. That being said, great summer food doesn’t have to compromise your health. Why not try a few easy recipes that will keep your family both well and satisfied?

    Curt Hamilton, CNN
    [title]
  • Gluten-Free Cupcakes


    Marble Cupcakes

    MAKES 8 
    SWEETNESS: Medium 

    Vanilla Batter
    1/4 cup coconut flour
    1/4 teaspoon baking soda
    2 large eggs 
    2 tablespoons grapeseed oil 
    1/3 cup agave nectar 

    Chocolate Batter
    2 tablespoon coconut flour 

    Check out Elana Amsterdam's gluten-free marble cupcake recipe!
  • In Season: Watercress

     

    Watercress is a great vegetable to try this summer.
  • In Season: Garlic

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

  • Party Time

    Ack, the holidays: Thanksgiving, Hanukkah, Christmas, New Year’s Eve, even the Super Bowl... The months-long celebration is often met with dread. What a shift from childhood days when the Christmas countdown began in, well, June and couldn’t arrive soon enough.

    Top chefs give their best tips for how to entertain friends and family the healthy, natural way.
    By Amanda M. Faison
  • Citrus Salad With Orange Peanut Dressing

    Serves 2

    Dressing
    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

    Salad
    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

  • Healthy Chocolate Cake

    Serves 12

    Cake 
    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 banana
    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

    Chocolate-nut icing
    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

  • 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
  • Elimination Round

    For more years than she cares to remember, La Vaughn Kemnow, 73, of Chiloquin, Oregon, was plagued by unrelenting stomach ailments—heartburn, bloating, sharp pain—along with extreme mental and physical fatigue. Whatever virus or bug happened to be floating around, Kemnow would catch.

    Identify food intolerances with this easy diet.
    By Matthew Kadey, RD