Category Archives: Super Foods

These foods will help fight illnesses, and keep your skin looking young through the all-natural ingredients and high levels of anti-oxidants that they are made with.

Lentil Salad with Goat Cheese

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 Lentil Salad With Goat Cheese

Ingredients:

2 Cups lentils
1 teaspoon salt
10 to 12 Sprigs Italian parsley, divided use
12 to 15 sprigs fresh basil, divided use
6 to 8 Cloves garlic, divided use
Cheesecloth
1 Each – carrot, red onion, celery rib, diced
1 to 1 1/2 Cups virgin olive oil, divided use
8 Ounces goat cheese, crumbled
1/2 Cup snipped chives
1/3 to 1/2 Cup red wine vinegar, divided use
Freshly ground black pepper and salt to taste
8 to 10 Basil leaves
1 to 2 tomatoes for garnish

Directions:

Pick over, rinse and put lentils in a sauce pan barely covered with water.  Add salt. Make a bouquet garni by tying half of the parsley, basil, and garlic (crushed) in cheesecloth. Add to the lentils and simmer about 10 minutes.

Add vegetables and simmer about 10 to 15 minutes until lentils are tender but al dente.  Add more hot water if necessary to prevent lentils from sticking. There should be very little liquid left when lentils are done.

Discard bouquet garni and toss lentils and vegetables with 1/3 cup of oil. Spread on a baking sheet to cool.

Meanwhile, finely chop remaining parsley, basil and garlic.  When cool, combine lentils and vegetables with 1/2 cup of oil, 1/3 cup vinegar and remaining ingredients except basil leaves and tomatoes for garnish. Refrigerate at least two hours.

Remove one hour before serving.  Adjust seasoning, oil and vinegar.  Garnish with tomatoes cut into wedges and basil leaves cut in strips.

Serves 6 – 8

Super Foods And The Benefits

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 Super Foods

Superfoods are different types of fruits, vegetables, and many other types of foods that have a high content of important nutrients like vitamins, minerals, and anti-oxidants. These foods have been shown to reduce cardiovascular disease, and raise your body’s resistance to viral infections and the common cold. Discover the delicious difference when you enjoy powerful superfoods that are packed with nutrients to fight off disease, boost your energy and keep you healthy!

Visit our Super Foods recipe link on the home page for some delicious recipes!

Here’s a list of some superfoods and what they can do for you:

Acai Fruit

This little berry is one of the most nutritious and powerful foods in the world. It can often be found in juice form in health food and gourmet stores. It has been found that Acai has the highest amount of anti-oxidants of any other food.

Click here for more information on Acai fruit.

Anything In The “Allium Family”

Garlic, onions, leeks, scallions, chives and shallots can all help the liver eliminate toxins and carcinogens.

Apples

Each crisp, juicy apple provides five grams of fiber and an abundance of antioxidants, which may support cardiovascular health.

Barley

This can be used as a breakfast cereal, in soups and stews, and as a rice substitute. Barley’s also high in fiber, helping metabolize fats, cholesterol and carbohydrates.

Berries

Whether you choose blueberries, cranberries, blackberries, raspberries or strawberries, your body benefits from these nutrition-packed gems. Deliciously tangy and sweet, berries contain antioxidant compounds called anthocyanins that reduce free-radicals in the body, which may help to slow the aging process.

Cinnamon

A USDA study shows that consuming a half teaspoon of cinnamon per day may significantly lower blood sugar in people with type 2 diabetes, as well as reduce triglyceride, LDL cholesterol, and total cholesterol levels.

Citrus

Citrus fruits, such as oranges, grapefruits and tangerines, contain flavonoids that are unique to the citrus family. Naringin produced in grapefruits and hesperidin found in oranges are both powerful antioxidants. Sweet, juicy and versatile, citrus fruits are high in vitamin C, folic acid and potassium.

Cruciferous Vegetables

Broccoli, kale, cabbage and Brussels sprouts are members of the Brassica oleracea italica family. Named for their resemblance to a Greek cross, cruciferous vegetables not only taste great steamed and sautéed, they are also a good source of dietary fiber and complex carbohydrates. Some studies show that low-fat diets rich in fruits and vegetables may reduce the risk of some types of cancer.

Eggs

Folded into an omelet or whipped into a scramble, eggs (especially egg whites) provide an inexpensive source of high-quality protein. Eggs are not only low in carbohydrates and sodium, but they contain lutein and zeaxanthin, antioxidants that support eye health. Whether you prefer brown or white eggs, you should always choose cage-free, organic eggs.

Green Leafy Vegetables

Spinach, kale, Swiss chard and romaine lettuce each contain beta-carotene, lutein and zeaxanthin that work together to support overall health. As good sources of vitamin B and minerals, adding a wide variety of leafy greens to your plate, every day, ensures that you will reap their healthy benefits.

Herbs And Spices

Studies show that common herbs and spices, such as sage and rosemary, are rich in antioxidants and may support healthy digestive function and the nervous system. About a teaspoon per day added to your favorite recipes is all it takes!

Honey

Full of B-complex vitamins, amino acids and enzymes, raw honey is tasty and a great substitute for refined sugars. Enjoy swirled into tea or drizzled over oatmeal.

Kiwi Fruit

One petite kiwifruit packs as much vitamin C as an orange. Since we are unable to create vitamin C in our bodies, it is important to replenish this essential vitamin each day. Enjoy kiwifruit in smoothies and fruit salads.

Legumes

Beans and lentils, members of the legume family, are an excellent source of hearty, low-fat plant protein. Simmered in soups or blended into tangy spreads, legumes are a versatile and delicious introduction to superfoods. Soluble fiber from beans and lentils, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of legumes provides at least four grams of soluble fiber.

Nuts & Seeds

Roasted, toasted or raw, nuts and seeds are a delicious source of protein and fiber. A tasty snack, nuts and seeds pack a nutritious punch with heart-healthy monosaturated oils, vitamins and minerals. The lignans in seeds have been demonstrated to reduce cholesterol levels, and scientific evidence suggests, but does not prove, that eating one and a half ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

Oats

Simmered into a warm cereal, oatmeal provides a good source of complex carbohydrates. Soluble fiber from foods, such as oats, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A half-cup serving of oats supplies about nine grams of fiber.

Olives & Olive Oil

Rich and fruity, olive oil stands out as a culinary staple in Mediterranean cultures. A good source of monounsaturated fat, adding two tablespoons of olive oil per day to your diet may support cardiovascular health.

Omega-3 Fish

Cold-water fish like wild salmon, tuna and trout contain beneficial omega-3 fatty acids. Supportive, but not conclusive research shows that consumption of EPA and DHA omega-3fatty acids may reduce the risk of coronary heart disease. While amounts may vary by species, origin and season, one serving of omega fish provides at least 0.5 grams of EPA and DHA omega-3 fatty acids.

Orange Veggies

Vibrant orange vegetables, such as pumpkins, butternut squash, sweet potatoes and carrots contain high levels of beta-carotene. A beneficial nutrient found in fruits and vegetables, beta-carotene is converted into vitamin A, giving the body an antioxidant boost. Cooking vegetables also makes the nutrients easier to absorb. Enjoy roasted acorn squash or lightly steamed carrots.

Pomegranates

Rich in powerful, free-radical fighting antioxidants called polyphenols, an eight-ounce serving of pomegranate juice enjoyed daily may support normal levels of cholesterol and healthy coronary artery function.

Tea

True teas, whether they are green, white, black or oolong, originate from the Camellia sinensis plant. Processing techniques differentiate each type of tea. With beneficial levels of flavonoids and only two calories per cup, drinking tea is a great way to support overall health.

Tomatoes

Tomatoes contain an abundance of lycopene, a health-promoting plant pigment. Lycopene not only gives tomatoes their ruby red color, it also helps support immune function and prostate health. Cooked tomatoes found in pasta sauce, salsa and tomato paste enhance the absorption of lycopene into your system.

Turkey

Versatile and low-fat, turkey breast is an excellent protein choice. Juicy, delicious and rich in zinc, turkey is best enjoyed in soups, salads and sandwiches. Try a tube of organic turkey sausage or ground turkey…they even have turkey bacon which is very tasty.

Whole Grains

Rich in complex carbohydrates, whole grains add beneficial phytonutrients, fiber, vitamins and minerals to your diet. Packed with nutrition, the germ or “heart” of the kernel adds essential B-vitamins, iron and zinc to your plate. Diets rich in whole-grain, plant-based foods may reduce the risk of heart disease and some cancers.

Yogurt And Kefir

Cultured dairy products, such as yogurt, kefir and buttermilk, contain probiotics. Also known as “friendly bacteria,” probiotics support the intestinal tract and the immune system. Maintain the overall health of your immune system, so enjoy a cup of fruit yogurt, savor a tangy raspberry kefir or stir buttermilk into roasted garlic mashed potatoes.

Cinnamon-Apricot Oatmeal Cookies

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 Cinnamon-Apricot Oatmeal Cookies

Cook:  15 minutes
Makes:  2 dozen

Ingredients:

1/4 cup canola or grape-seed oil
1/4 cup 100% apple juice
1 1/4 cups maple syrup or date syrup
1/4 cup packed dark brown sugar
1 teaspoon vanilla
2 tablespoons apricot jam
1/2 teaspoon baking soda
Pinch of salt
1 1/2 cups barley flour or whole wheat flour
3 cups rolled oats

Preheat the oven to 350 degrees F.  Combine the oil, apple juice, syrup, brown sugar, vanilla, and jam in a mixing bowl and stir well.  Stir in the baking soda and salt, then add the barley flour and oatmeal.  Stir to combine.  Drop the dough by teaspoonfuls onto parchment-lined baking sheets.  Bake 15 minutes, or until cookies just start to brown. Allow to cool for 5 minutes, then transfer to a wire rack.

Pasta E Fagioli

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 Pasta E Fagioli

Prep:     6 hours – soak beans
Cook:    65 minutes
Makes:  6-8 servings

Ingredients:

1 pound dried white beans, such as cannellini or navy beans
4 quarts low-sodium organic vegetable or chicken broth
2 bay leaves
2 tablespoons extra-virgin olive oil
1 large onion, minced
3 garlic cloves, minced
One 28-ounce can crushed tomatoes
4 celery ribs, with leaves, sliced
1 tablespoon dried oregano
1/4 cup coarsely chopped basil
1 pound whole wheat farfalle or penne noodles, cooked according to package directions
Salt and pepper

Soak the beans in cold water covered for 6 hours or overnight.

Discard the water, and cook the beans in the broth in a large pot with bay leaves until tender, about 45 minutes, skimming off any foam as it forms.

In a small skillet, heat the olive oil and saute the onion and garlic until fragrant and golden.  Add to the beans along with the crushed tomatoes and celery with leaves, and simmer for 5 minutes.  Skim foam as necessary.  Stir in the oregano, basil, and salt and pepper, to taste. 

Divide the cooked pasta among bowls and ladle in the soup.

Grilled Indian Chicken

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 Grilled Indian Chicken

Prep:  2 hours to marinade chicken
Cook:  5-7 minutes
Makes:  4 servings

Ingredients:

2 pounds skinless, boneless chicken breasts

For the marinade

1 cup plain yogurt
1 teaspoon turmeric
1 teaspoon paprika
1/4 teaspoon cardamom
1 tablespoon freshly squeezed lemon juice
2 tablespoons freshly squeezed lime juice
2 tablespoons extra-virgin olive oil
1 tablespoon finely grated ginger
4 cloves garlic, minced
1/2 teaspoon ground cumin
4 scallions, greens included, minced
1/4 teaspoon sea salt
White or red pepper to taste
Lemon or lime wedges for garnish

Cut the skinless chicken breasts into 1-inch pieces. Place in a medium bowl.

In another bowl, combine the yogurt, tumeric, paprika, cardamom, lemon and lime juices, olive oil, ginger, garlic, cumin, scallions, salt, and pepper.  Pour the marinade over the cubed chicken and mix well with your hands to coat the pieces evenly.  Marinate in the refrigerator for 2 hours.

Thread the chicken onto skewers and cook over a medium-hot fire for 5-7 minutes, turning frequently.  Baste the chicken with the leftover marinade after turning.

Serve with the lemon or lime wedges.

Two-Bean Turkey Chili

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 Two Bean Turkey Chili

Prep:     15 minutes
Cook:     50 minutes
Makes:   6 servings

Ingredients:

Use canned beans for a quick meal on the table.  Mix and match varieties – kidney, pinto, black, and so on.

2 tablespoons extra virgin olive oil
1 large Spanish onion, chopped
3 cloves garlic, minced
1 red and 1 yellow pepper (or 2 red peppers), chopped
2 pounds freshly ground turkey
1 tablespoon ground cumin
2 tablespoons chili powder
2 1/4 cups cooked kidney or pinto beans, drained, or 1 can (15 ounces)
2 1/4 cups cooked white beans, drained, or 1 can (15 ounces)
1 can (28 ounces) plum tomatoes, chopped, with liquid
1 tablespoon balsamic vinegar
Tabasco sauce or cayenne pepper, to taste
Chopped black olives, scallions, and 1 tablespoon grated Parmesan or Romano cheese per serving

Directions:

In a 5-6 quart soup pot, heat the olive oil and saute the onion, garlic, and peppers for 10 minutes over medium heat. 

Add the turkey and saute for another 5 minutes.  Add the cumin and chili powder and cook for 5 minutes more.

Add the cooked beans, chopped plum tomatoes and their liquid, and balsamic vinegar.  Cook, covered, for 15 minutes.

Add Tabasco or cayenne to taste and cook, covered, for another 15 minutes.  Serve piping hot garnished with chopped olives, scallions, and grated cheese.

Turkey Burgers

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 Turkey Burgers

Prep: 20 minutes
Cook: 10 minutes (Burgers)
           45 minutes (Meat Loaf)
Makes: 4 Burgers or 1 Loaf

Ingredients:

1 1/2 lbs. ground organic free-range turkey
1/4 cup minced onion
3/4 cup coarsely ground oatmeal (put in a blender and pulse until the oatmeal is the consistency of bread crumbs)
1 egg
1/4 cup minced celery
1/4 cup milk, soy milk, or stock
1 teaspoon sea salt
1 garlic clove, minced
3 tablespoons chopped fresh parsley

Directions:

Mix all ingredients well.  Form into 1-inch-thick patties and place in a lightly oiled skillet.  Cook the burgers over medium heat for about 5 minutes, or until browned and crispy.  Flip the burgers carefully and cook for 5 minutes longer, or until golden brown and a thermometer inserted in the center registers 165 degrees and the meat is no longer pink.  Serve the burgers hot.

If you’re making  a loaf, preheat the oven to 350 degrees.  Form the mixture into a loaf and pack into a lightly oiled 8 x 4-inch baking pan.  Bake for approximately 45 minutes, or until the loaf begins to pull away from the pan.

These are healthy alternative to a regular beef burger and they taste great!

Caesar Salad With Grilled Chicken or Shrimp

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 Caesar Salad With Grilled Chicken Or Shrimp

Prep:  30 minutes
Makes:  2 servings

Ingredients:

2 cups romaine lettuce – torn into bite sized pieces
1 large clove garlic, minced
1/4 cup extra virgin olive oil
Salt and freshly ground pepper to taste
Juice of 1 lemon
1/4 cup freshly grated pecorino Romano cheese
8-12 ounces grilled or baked chicken breast, cut into strips, or 8 jumbo shrimp

Directions:

Wash and dry the lettuce

With a wooden spoon, mash the garlic in a large wooden salad bowl.  Add the lettuce and olive oil and toss until the lettuce is thoroughly coated with the oil.  Add the seasonings, Worcestershire sauce, and lemon juice and continue to toss.  Add the grated cheese and toss gently until evenly distributed over the lettuce.

Arrange the chicken or shrimp on top of the salad.

Healthy and Fresh

Hearty Chicken Soup

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Hearty Chicken Soup

Prep:  15 minutes Cook:  50 minutes Makes:  4 servings

Ingredients:

6 cups low-salt chicken broth
1 cup uncooked whole oats or barley
2 tablespoons chopped fresh thyme or 2 teaspoons dried, crumbled thyme
1 tablespoon olive oil
1 onion, chopped
2 celery stalks, chopped
2 scallions, thinly sliced
3 large cloves garlic, chopped
1 1/2 pounds diced cooked chicken breast
Salt and pepper
Chopped fresh parsley

Directions:

In a large stockpot or dutch oven, bring the chicken broth to a boil.  Add the oats or barley and thyme.  Return the soup to a boil.Reduce the heat to medium and simmer the soup, uncovered, until the oats are tender, stirring occasionally, about 30 minutes.In a large skillet, heat 1 tablespoon of olive oil.  Saute the onion, celery, scallions, and garlic over medium heat until translucent.  Transfer the vegetables to the chicken broth.Add the chicken and simmer until heated through, thinning with additional broth if desired.  Season with salt and pepper.  Garnish with parsley and serve.

Salmon Teriyaki

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 Salmon Teriyaki

Prep:      2 hours
Cook:     About 10 minutes
Makes:  4-6 servings

Ingredients:

For The Teriyaki Sauce

1/4 cup reduced-sodium tamari
1/4 cup dry sherry
1 tablespoon sesame oil
1 tablespoon freshly grated ginger-root
2 garlic cloves, put through a garlic press

For The Fish

2 pounds wild Alaskan salmon steaks or fillets
Lemon Wedges

Directions:

Combine the ingredients for the sauce.  Place the fish in a glass or ceramic dish, pour marinade over, and marinate in the refrigerator for 2 hours.

Light a fire in the grill or preheat the broiler on your oven.  Remove the fish from the marinade and transfer to a plate.  Grill the fish over white coals, or under the broiler, basting with the marinade, for 3 to 4 minutes.  Turn and grill, basting again, for another 3-4 minutes.  Do not overcook.

Any leftover marinade can be reheated and served with the fish.  Garnish with lemon wedges.

Lentil and Turkey Sausage Soup

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 Lentil and Turkey Sausage Soup

Prep:  about 15 Minutes
Cook:  about 40 Minutes
Makes:  6 Servings

Ingredients:

2 cups lentils
8-10 cups vegetable broth or water
2 tablespoons extra virgin olive oil
4 cloves garlic, minced
1 large onion, chopped
1 pound all-natural turkey or chicken sausage
2 tomatoes, peeled, seeded, and chopped (or 1 can, 15 ounces, chopped or crushed tomatoes)
1 teaspoon turmeric, or to taste
1 teaspoon ground cumin
Leaves from 1 sprig fresh thyme, or 1/2 teaspoon dried thyme
Pinch of dried red pepper flakes
Sea salt, to taste
Plain yogurt, for garnish
1/2 cup chopped parsley (flat-leafed, if available), for garnish

Wash and pick over the lentils (to make sure there are no stones) and bring to a boil in the broth or water in a large soup pot.  Lower the heat and simmer for 10 minutes.

Meanwhile, heat the olive oil in a large skillet.  Saute the garlic, onion, celery, and sausage for 5 minutes over medium heat.  Add the tomatoes and saute for another 5 minutes.

Add the vegetable-sausage mixture and seasonings to the lentils.  Simmer for 20-30 minutes, or until the lentils are tender but not mushy.  Serve with a dollop of plain yogurt and chopped parsley for garnish