recipes

  • Choose to Be Raw

    Common sense has always indicated that eating fruits and veggies is good for you—what common sense failed to mention is how valuable it is to eat those foods raw. Sometime after we discovered fire, we abandoned our “rabbit food” palate for a predominantly cooked diet.

    Learn to ditch your processed foods
  • Perfection in Pawpaw

    The sweet tropical fruit papaya—known as pawpaw in other cultures— is one of the healthiest fruits and a wonderful superfood. With its sweet and aromatic undertones and soft, butter-like consistency, there’s no question as to why Christopher Columbus dubbed it the “fruit of the angels.”

    A plant of odd proportions

    Discover the key to overall health
  • Red Cabbage

    Cabbage is rich in vitamin C and an excellent source of dietary fiber. One of the oldest vegetables, its origins trace back to Asia and the Mediterranean. Cabbage can be served cooked in soups, steamed, or pickled (producing sauerkraut). Or cabbage can be eaten raw as a salad or used as the key ingredient in coleslaw.

    Get your antioxidants, polyphenols, and vitamin C here
    By Dick Benson
  • Reviving a Healthy Tradition

    Yes and no. It’s more like returning to a time-honored tradition, but in a modern way. There are manuscripts dated almost 3000 BC that tout the healthful benefits of sprouting grains. Today, makers of sprouted flours are producing the same healthful benefits, but in controlled environments that meet FDA food safety regulations.

    Is Sprouted Flour the Latest Trend in Healthy Eating?
    By Peggy Sutton
  • Good-For-You Comfort Foods

    Comfort foods tend to be less than healthy, but with simple ingredient swaps and healthier cooking techniques, these satisfying foods can be heart-healthy, too. CanolaInfo’s “Comfort Your Heart” recipe collection (found at canolainfo.org) will show you how to do just that.

    Comfort your heart and stomach with healthy and hearty recipes
    By Dawn Jackson Blatner
  • Finding Comfort in Soups

    Soup’s popularity is sky high during the colder months when our bodies are craving warmth. And what could be wrong with that? It provides nutrients and health benefits for those under the weather. Unfortunately soup also often provides a high amount of calories and fat, not to mention a ridiculous amount of sodium.

  • In Season: Sprouts

    Eating sprouts doesn’t necessarily mean eating Brussels, mung bean, or alfalfa sprouts. It can also refer to sprouting, the practice of germinating seeds to be eaten raw or cooked.

  • Turkish Pudding

    Weekly Recipe: 
    NonWeekly
    [title]
    Makes: 2 servings

    2 cups unsweetened calcium-fortified soy milk

    1 tablespoon rice flour

    1 tablespoon cornstarch

    1/4 cup sugar

    1/4 teaspoon vanilla essence

    Cinnamon powder

    In a small bowl, mix about 1/2 cup of soy milk with rice flour and cornstarch. Stir well to keep lumps from forming. Set aside. In a nonstick pan, boil the rest of the soy milk on medium heat. Add sugar and stir. Gradually stir in the soy milk, rice flour, and cornstarch mixture and add the vanilla essence. Reduce heat to low. Continue stirring until the soy milk mixture thickens. Remove from heat and let it cool. Pour into individual dessert glasses and chill in a refrigerator for about five hours. The mixture will thicken in the refrigerator. Sprinkle cinnamon powder just before serving. Recipe courtesy of Lauren Ho and photo courtesy of Joyotee

  • Barley Paella with or without Shellfish

    Weekly Recipe: 
    NonWeekly

    2 1⁄2 cups water (2 cups for cooking barley, 1⁄2 cup for shellfish)

    1 onion, small (chopped)

    2 1⁄2 tablespoons olive oil

    1 cup peas (fresh or frozen)

    1⁄2 red pepper, fresh, large (sliced into thin rings)

    1⁄2 cup roast peppers, jar or fresh roasted (sliced into 1-inch-wide strips)

    1 cup artichoke hearts (quartered)

    1 tablespoon capers

    1 cup white wine (split: half for cooking barley, half for cooking shellfish)

    1⁄4 cup green olives (pitted and chopped)

    1 teaspoon smoked paprika

    1⁄2 teaspoon turmeric

    1⁄2 teaspoon saffron (optional)

    1⁄2 cup fresh parsley (chopped)

    1 cup chickpeas, cooked (optional)

    8 shrimp, medium-large (deveined, tail on, optional)

    8 mussels (optional)

    8 clams (optional)

    2 cloves garlic

    Bay leaf

    1 cup barley, pearled

    Rinse barley until water is no longer cloudy and runs clear. Set aside to drain. Heat an ovenproof pan over medium heat. Add olive oil, chopped onion, and red pepper rings. Sauté for a few minutes. Remove pepper rings.

    Add rinsed barley to the pan and sauté for about five minutes, stirring regularly and making sure that barley does not burn or stick to bottom of pan. Add turmeric and saffron and then water to the hot barley. Stir until the yellow color of the spice is dispersed through the pan. Cover, lower heat, and cook for 25 minutes. While the barley is cooking on the stove top, preheat oven to 350.

    Blend smoked paprika with chopped roasted peppers, peas, and chickpeas (if desired), add white wine, gently blend into the barley. Layer red pepper rings, artichoke quarters, and chopped olives on top of barley. Cover and bake in oven for 15 to 20 minutes.

    From Vegan Paella to Paella with Shellfish

    In a separate pan, heat oil, and then add garlic. Cook for only a minute or two, making sure that the garlic does not brown. Add wine, water, and bay leaf. Bring to a boil. Add shrimp, mussels, and clams. Remove from heat.

    Add the shellfish at the same time you add vegetables. Pour liquid from the shellfish cooking over the barley. Finish by layering in red pepper rings, artichoke quarters, and chopped olives. Recipe courtesy of kardeanutrition.com.

  • Spaghetti with Roasted Vegetables

    Weekly Recipe: 
    NonWeekly
    [title]
    Makes: 4 servings Time: 50 minutes

    Pesto

    1 head of garlic

    1 cup fresh basil leaves

    Juice of 1/2 lemon

    1/2 cup cooked cannellini beans (white kidney beans)

    1/4 teaspoon salt

    Some pepper

    Vegetables

    1 medium onion

    1 large red bell pepper

    12 button mushrooms

    16 cherry tomatoes

    1 tablespoon water

    1 tablespoon balsamic vinegar

    Salt to taste

    Pepper to taste

    6 large asparagus

    1/2 cup spinach

    Pasta

    10 ounces pasta (uncooked) of your choice

    Pesto : Cut a little off the top of a whole garlic head to expose the cloves and bake at 400 for 45 minutes or until soft. In a blender or mortar with pestle, blend the basil leaves with the roasted garlic and lemon juice first and finally add the cannellini beans and blend to a thin paste consistency. If it is too thick, add a little extra water or lemon juice. Season with salt and pepper.

    Vegetables: Peel and cut onion into eight wedges and place on a baking tray with red bell pepper, mushrooms, and tomatoes. Mix one tablespoon water with one tablespoon balsamic vinegar and use it to brush the vegetables. Season with salt and pepper, and bake at 400 until all the vegetables are cooked. Keep an eye on the baking and remove tomatoes after 10 minutes, mushrooms after 15 minutes, and finally the bell pepper and onion after about 30 minutes. Remove the blistered skin and seeds of the pepper. Cut pepper into strips. Thin asparagus can be roasted—if it is thick, it can be steamed—until tender and immediately dipped in ice cold water to retain the color.

    Pasta : Bring some water to a boil with a pinch of salt. Add pasta and once it is done (the packet should give instructions on cooking time). Set aside. In another pan, warm the vegetables. Add the pasta and fresh spinach and heat lightly. Finally, add the pesto. Season with salt and pepper if desired. Recipe courtesy of Marisa Bertocchi and photo courtesy of Mayura Mohta