recipes

  • Watercress Pesto

    1/2 clove garlic
    1/3 cup walnuts
    3 ounces watercress
    1 cup fresh grated Parmesan cheese
    1 tablespoons mayonnaise

    Combine all ingredients into a blender or food processor. Pulse until a finely chopped paste is formed.

  • Watercress Soup


    2 tablespoons vegetable oil
    1 peeled and cubed potato
    1 chopped onion
    1 ½ cups chicken stock
    1 ½ cups milk
    ½ cup watercress
    ¼ teaspoon salt
    ¼ teaspoon pepper
    cream optional

     

    Heat 2 tablespoons of vegetable oil in a large saucepan over high heat. Add 1 peeled and cubed potato, and 1 chopped onion of choice. Reduce heat to medium, cover for 5 minutes. Pour in 2 1/2 cups of chicken stock and 2 1/2 cups of milk, bring to a boil, reduce heat to low and let simmer for 10 minutes or until potatoes are tender. Stir in 1/2 cup watercress leaves and simmer uncovered for 4 to 5 minutes. Slowly transfer the soup to a blender or food processor and puree until smooth. Return the soup to the cooking pot, add 1/4 teaspoon of salt, 1/4 teaspoon of pepper, and season to taste. If desired, serve with a dollop of cream.

  • 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