May 31, 2022

Marrakesh Spice Mix

This sweet and savory blend from Morocco gives an exotic flavor to lamb, poultry and vegetables like carrots and cauliflower. Benefits: Cloves and cinnamon both have antiseptic properties. Cumin contains safranal, an antioxidant that may have some antidepressant properties. Ground spices like these contain small amounts of minerals like manganese, calcium, potassium, phosphorus, magnesium and iron for an additional nutrition boost. Yields about ½ cup   Ingredients 2 Tbs. ground cinnamon 2 Tbs. ground cumin 2 Tbs. ground coriander seed 1 tsp. ground cayenne pepper 1 tsp. ground cloves   Directions Mix together and store in an airtight glass jar […]
April 15, 2022

Buffalo Sliders with Cranberries

  I chose buffalo meat because it’s almost always raised on grass. Grass-fed meat (whether it’s buffalo, steer, or lamb) is higher in omega-3 fatty acids, lower in omega-6 fatty acids, and leaner overall. Dark red fruits like cranberries really complement red meat, so I decided to work them into the burger patties. Note:  If you can’t find bison meat, you can use any grass-fed meat or even ground turkey for this recipe. For an optional topping, you can make a goat-cheese spread to top the burgers by mixing 1/4 cup goat cheese with 1/2 tsp. of roasted garlic, 1/2 […]
April 1, 2022

Carrot Quiche

Carrots are well known for their beta-carotene content, which our bodies convert into vitamin A, a powerful antioxidant that is needed for healthy immune function. Carrots have hundreds of other cartenoids that help inhibit cancer growth. They also contain lutein, which is beneficial to eye health. Our bodies process the nutrients in carrots more efficiently when they are cooked. In this quiche, the carrots stay bright orange and firm, a nice contrast to the silky custard base. SERVES 6-8 Ingredients 1 (9-in.) whole-wheat pie crust 2 tsp. canola oil 4 slices turkey bacon, chopped 2 tsp. chopped garlic 1/2 cup […]
March 22, 2022

Vegetable Quesadillas

Quesadillas have a reputation for being unhealthy. It’s true that they can be very high in fat and calories but it is possible to lighten up this classic dish. Cheese is still required to hold the tortillas together, but now you can get creative by adding high-fiber, detoxifying protein and antioxidant-rich vegetables for more nutrients. Spinach and beans create a heartier and more filling base while spicy salsa and creamy avocado add flavor and texture. For a quick, healthy dinner or lunch this quesadilla recipe features convenience foods that are common pantry staples. Next time you need dinner in a […]
March 10, 2022

Elegant Crab-Mango Cocktails

When served in martini glasses, these crab cocktails make elegant appetizers for dinner parties. I use Alaskan king crab legs, but you can use grilled shrimp instead. Semi-ripe mangoes are more tart than fully ripe mangoes and hold their shape better. Depending on your taste for spicy food and drink, adjust the amount of hot sauce and jalapenos, or omit them. These cocktails are delicious alongside my Guacamole with Pomegranate Seeds and tortilla chips. HEALTH BENEFITS: Crab and other shellfish contain selenium, an antioxidant that increases resistance to infection. The mango, lime, and hot sauce deliver plenty of vitamin C, […]
March 2, 2022

Almond Blueberry Gelatin Parfaits

The flavors and colors of the almond and blueberry gelatins play off each other beautifully in this dessert. Blueberries rank very high in their ability to fight free oxygen radicals that damage cells. They also contain vitamin C and antibacterial elements called anthocyanosides, which are great for maintaining vein health and your immune system. Almond milk is an excellent source of antioxidants. SERVES 6 Ingredients For Blueberry Gelatin 2 cups blueberry juice 2 envelopes (1 oz. each) unflavored gelatin ¼ cup brown sugar 1 tsp. lemon zest ½ cup chopped fresh blueberries For Almond Gelatin 2 cups almond milk 2 […]
February 23, 2022

Turkey Meatballs with Gravy

The chlorophyll in fresh parsley gives this herb its antioxidant power, while vitamin C makes it a good anti-inflammatory. Parsley also contains folic acid, which is great for protecting your heart. I use a half cup of fresh parsley in these delicious meatballs, then sprinkle more on top when plating. I’ve included a quick gravy recipe that goes well with these meatballs or over mashed potatoes. SERVES 2-4 Ingredients 1 lb. ground turkey 1/4 cup chopped onion 2 medium eggs Sea salt and ground pepper to taste 1/2 cup chopped parsley 2 Tbs. seasoned breadcrumbs 1/4 cup olive oil 1 […]
February 4, 2022

Velvety Vegan Chocolate Mousse

Chocolatey, rich mousse is a perfect dessert for Valentine’s Day or any time of the year, really. Heart-healthy compounds abound in cocoa, so a lightened-up, vegan version of this classic recipe will benefit you and the ones you share it with. Many mousse recipes use chocolate chips for flavor, but this one features pure baking cocoa for an antioxidant punch and tangy bitterness to balance the sweetness of the syrup. Using vanilla almond or soy milk as well as vanilla extract offers depth in flavor aside from pure chocolate. Be sure to garnish with fresh strawberries or cherries for texture, […]
January 28, 2022

Shrimp and Moringa Curry

Shrimp and coconut milk are a classic Asian combination; they are also anti-inflammatory. I’ve added moringa powder to this very mild dish in order to increase the antioxidant power of this dish. If you want to dial up the heat a notch or two, use serrano or other hot peppers in place of the mild red Anaheim chilies. If desired, serve over brown or jasmine rice. SERVES 2-4 Ingredients 1⁄4 cup peanut oil 1 tsp. minced garlic 1 inch peeled and thinly sliced gingerroot 1⁄2 cup sliced red onion 2 red Anaheim chilies, seeded and cut into strips 1 can […]