May 31, 2022

Herbs de Provence

This classic French spice mix is made from herbs that grow readily in the Provence region. Use it to season meat, poultry, fish, vegetables and egg dishes. Health Benefits: Fennel seeds have a powerful anti-cancer compound called anethole. Rosemary contains eucalyptol, an anti-inflammatory compound that breaks down mucus, and helps support for lung function when used topically. Yields about 1/3 cup Ingredients 1 tsp. each: Dried basil Fennel seed Dried marjoram Dried oregano Dried thyme Dried lavender (optional) 1 Tbs. each: Dried rosemary Dried savory Procedure Mix together and store in an airtight glass jar in a cool, dark place.
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 15, 2022

White Bean Soup

This hearty vegetarian soup makes a great appetizer or light lunch. I use my Homemade Vegetable Stock as a base, but you can also use store-bought vegetable broth. You can use white cannellini or navy beans instead of white kidney beans. Beans are loaded with protein and detoxifying fiber, which makes them a great ally if you’re trying to manage your weight. Fiber can also help regulate cholesterol and reduce your risk of certain cancers. Swiss chard has cancer-inhibiting carotenoids and vitamin C. Chard is an excellent source of vitamin K, which helps build strong bones. Both the White Bean […]
March 14, 2022

Rich Chia Seed Pudding

Chia has gained recent popularity for good reason; these little seeds are nutrient powerhouses–high in protein, detoxifying fiber and anti-inflammatory omega-3 fatty acid alpha-linolenic acid (ALA). Including chia seeds in your diet can deliver a healthy breakfast or afternoon energy boost because chia is associated with vitality and satiety due to the balance in fat, fiber and protein they contain. Chia seeds absorb water and expand, so if you enjoy the consistency of tapioca or rice pudding, this is a great snack for you. Ingredients 2 Tbs. chia seeds 3/4 cup unsweetened almond milk 1 Tbs. sliced or slivered almonds […]
March 10, 2022

Cauliflower Steaks with Goat Cheese

These cauliflower steaks can serve as a vegetarian main course or sit beautifully alongside grass-fed, grilled rib-eye or Porterhouse steaks. Piment d’Espelette is the French version of paprika. It’s mild and full-flavored. You can use paprika or red pepper flakes (1 tsp.) instead. A member of the nutrition-packed, cruciferous cabbage family along with Brussels sprouts and broccoli, cauliflower is anti-inflammatory and antioxidant-rich, and may boost both heart and brain health. Eating cauliflower provides impressive amounts of vitamin C, vitamin K, beta-carotene, and much more while supporting healthy digestion and detoxification. Cauliflower has indoles (sulfur compounds) that help to prevent cancer […]
February 12, 2022

Tomato Soup With a Tempeh Twist!

Savory, soothing tomato soup gets a protein kick by adding tempeh, a fermented soy product with a firm and meaty texture. Some people do not care for the squishy texture of regular tofu, preferring tempeh instead. A product that crumbles directly into this soup and cooks along with it, tempeh adds the unexpected benefit of probiotics for gut health and protein. Cooked tomatoes offer a heart-healthy punch of the antioxidant lycopene. With plenty of flavorful herbs and spices, consider this tomato soup when you need a simple, healthy dish. SERVES 6 Ingredients 2 Tbs. olive oil 1 large yellow onion, […]
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 3, 2022

Kale-Cashew Pesto

Cashews are a sweet nut that helps to balance the sharpness of kale. I use Tuscan kale, which is mild and tender. It’s also called lactinato kale, black kale, or cavolo nero. This pesto is wonderful tossed with pasta, quinoa, roasted potatoes, or even spread on sandwiches. This recipe is from The Age Beautifully Cookbook, and it’s loaded with antioxidants, which prevent and repair oxidative damage to cells caused by free radicals. Kale is practically a wonder drug, with all its disease-preventing indoles (sulfur compounds), immune-boosting carotenoids, quercetin, vitamin C, and a bonus helping of bone-building calcium. Olive oil is […]