Tag Archive: wellness
Roasted Squash and Kale Salad
Photo by Quentin Bacon
Ingredients
- 1 butternut squash
- 2 tablespoons olive oil
- 3 tablespoons agave
- 1/2 teaspoon salt
- 1/3 teaspoon pepper
- 1 pound kale, thinly sliced
- 1 cucumber, peeled and julienned
- 1/4 cup thinly sliced red onion
- 2 teaspoons low-sodium tamari
- 1 tablespoon fresh lime juice
- 2 teaspoons sesame oil
- 2 tablespoons creamy peanut butter
- 2 teaspoons fresh ginger
- 1 tablespoon water
Directions:
Preheat oven to 400°. Peel, seed, and cut butternut squash into 1-inch chunks. Toss with olive oil, salt, and pepper; bake for 25 minutes. Remove from oven; cool. Toss with kale, cucumber, and red onion. In a blender, purée low-sodium tamari, fresh lime juice, sesame oil, agave, creamy peanut butter, fresh ginger, and water. Drizzle salad with dressing; serve.
 Credit: Istockphoto/Health |
What is a superfood?
Though there is no legal or medical definition, superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals. Eating them may reduce the risk of chronic disease, and prolong life, and people who eat more of them are healthier and thinner than those who don’t.
Zuchinni Basil Rolls
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Ingredients
- 3 small zucchini, cut lengthwise into 1/4-inch-thick slices
- 1 tablespoon olive oil
- 1/8 teaspoon salt, plus more to taste
- 1/16 teaspoon of freshly ground black pepper, plus more to taste
- 1 1/2 ounces fresh goat cheese
- 1 tablespoon chopped fresh parsley
- 1/2 teaspoon fresh lemon juice
- 2 cups baby spinach
- 1/3 cup basil leaves
Directions
1. Preheat grill or grill pan to medium. Discard the outermost slices of zucchini; brush the rest with oil on both sides. Sprinkle the zucchini slices with salt and pepper. Grill until tender, about 4 minutes per side. You can prepare the zucchini a day ahead and store it in an airtight container in the refrigerator. In a small bowl, combine the goat cheese, parsley, and lemon juice, mashing together with a fork. Put 1/2 teaspoon of the cheese mixture about 1/2 inch from the end of a zucchini slice. Top with a few spinach leaves and a small (or half of a large) basil leaf. Roll up and place seam side down on a platter. You can make these up to a day in advance; store in an airtight container in the refrigerator.
Note:
These bright-green creations make the perfect appetizer to serve at a party.
Full of flavor and zest, grilled zucchini roll-ups are sure to impress guests, especially when you confess that each serving is only 80 calories.
Eating Orange Foods For the Health Benefits
 Credit: Andrew McCaul |
Power up with orange
Orange and yellow foods like sweet potatoes, squash, carrots, squash, cantaloupe are loaded with healthy carotenoids like beta-carotene, a type of vitamin A that boosts your immune system.
Avocado Cilantro Soup
 Credit: Andrew McCaul |
Ingredients:
1/4 cup Cilantro
1/4 cup parsley
1 Teaspoon of olive oil for drizzling
1/4 cup green onions
1 Cup low-sodium vegetable broth
1/2 cup peas
1 avocado skin and pit removed
1/2 cup plain fat-free yogurt
Sea Salt and black pepper to taste
Directions:
Take all ingredients and blend together until smooth. Drizzle and top with olive oil.
Note:
This fast nutritious soup can be whipped up in 4-5 minutes. As there is no cooking required it make a fast meal when your in a rush without sparing the nutrients you need to fuel your day.
Calories: 191
 Credit: Getty Images |
Echinacea
The herb Echinacea purpurea is one of the best known and widely available herbal cold treatments. Recent study results have been negative, but its effectiveness may vary depending on the preparation. Two studies funded by the National Center for Complementary and Alternative Medicine found no benefit from echinacea in a juice formulation or in an unrefined combination of root and herb. However, David Leopold, MD, recommends mixing 15 to 20 drops of an echinacea tincture with warm water four or five times a day (or as directed on the bottle).
“It tends to be a little more potent than pills,” says Dr. Leopold, who is the director of integrative medical education at the Scripps Center for Integrative Medicine and a faculty member with the Scripps Natural Supplement Conference, in La Jolla, Calif.
Yield: Serves
Time: 23 Minutes
8 Ingredient RecipeVegan Vegetarian Dish
Ingredients:
- 8 Fresh Shiitake mushrooms
- 1 cup low-sodium vegetable broth
- 1 tsp. low-sodium tamari
- 1 Tbs. olive oil
- 1 lb. baby bok choy (about 4 bunches), halved
- 1 clove garlic, minced (about 1 tsp.)
- 1 tsp. agave
- 1 medium red bell pepper, cut into 1-inch dice (about 1 cup)
Directions:
Combine mushrooms and broth in pot, and bring to a boil. Remove from heat, cooking 10 minutes. Drain, reserving soaking liquid. Add tamari to soaking liquid, and set aside.
Remove mushroom stems. Cut caps into 1/4-inch slices.
Heat oil in large skillet over medium-high heat. Add bok choy, cut side down, and cook 1 minute. Add reserved mushroom liquid, mushrooms, garlic and agave, and cover. Simmer 5 minutes. Sprinkle bell pepper on top, and cook 5 minutes more, or until bok choy and peppers are tender. Remove lid, increase heat to high, and cook 2 to 3 minutes more, or until all liquid has evaporated. Serve hot.
Note:
Shiitakes, have an intense, slightly smoky flavor that’s especially good in soups and stir-fries.
Be sure to rinse well before soaking to remove any grit.
Nutritional Information
- Calories: 83
- Protein: 3 g
- Total Fat: 4 g
- Saturated Fat: 0.5 g
- Carbohydrates: 12 g
- Sodium: 216 mg
- Fiber: 3 g
- Sugar: 4 g
