Healthy eating doesn’t have to be time-consuming, expensive, bland, or boring. In this section, you’re going to discover simple ways to get more foods that heal into your diet. It’s easy when every recipe contains at least three healing foods—some have many more. (We’ve listed just the ones that are most abundant on these pages.) These recipes are packed with nutrients, but they don’t have endless lists of ingredients. The foods you’ll use, however, are specially selected to enhance the flavor of each dish without making preparation difficult. You’ll be amazed at how tasty healthy cuisine can be. More than 250 recipes cover Breakfasts, Soups and Stews, Sandwiches and Light Meals, Salads, Entrées, Sides, Snacks, Desserts, and Drinks—you can eat healthy all day long and keep your taste buds entertained with new dishes. While some of the recipes may seem exotic and use foods you’re not familiar with, you’ll also find some old favorites that have been made over to provide more nutrients with less fat, calories, sugar, and sodium. There’s something for everyone. In addition to the healing foods, each recipe features a list of the ailments it may help. Again, this is not intended to be a complete listing but just a guide to help you identify recipes that address the health issues you face. For instance, fish and tomatoes are bursting with antioxidants that help prevent cancer, lower cholesterol, and combat mood disorders; you’ll find them both in the Tuna and Tomato Pizzas. But these same ingredients may also benefit Alzheimer’s disease, eye problems, and many other health issues that we didn’t have room to put on these pages. Plus, we go beyond the ingredients to make sure that the sodium, saturated fat, fiber, and levels of other nutrients in each recipe are appropriate for the ailments listed. Planning and preparing dishes that boost your health and improve your life just got easier and tastier. Bon appétit!
BREAKFASTS
Serves 6
Prep Time: 15 minutes plus soaking
Healing Foods: bulgur, oats, nuts and seeds, persimmons, passion fruit
Ailments It Heals: atherosclerosis, chronic fatigue syndrome, lactose intolerance, neuralgia
½ cup bulgur
1 cup water
1½ cups rolled oats
1 cup apple juice
½ cup slivered unblanched almonds
¼ cup pine nuts
2 Tbsp shelled raw sunflower seeds
10 dried apricots, diced
10 dried figs, stalks removed, then diced
¼ cup brown sugar
2 green apples, cored and coarsely grated
1 large or 2 small persimmons, peeled and diced plus extra for serving
1 passion fruit
Few drops of pure almond essence (optional)
Pomegranate seeds or blueberries
1. In large bowl, combine bulgur with water and stir to combine. Cover and soak for 30 minutes to soften bulgur. Drain well in sieve and return to bowl.
2. Add oats, apple juice, almonds, pine nuts, sunflower seeds, apricots, figs, sugar, apples, and persimmon. Fold into bulgur.
3. Cut passion fruit in half. Place sieve over bowl of muesli, and spoon passion fruit pulp and seeds into it. Press until juice has gone through sieve and only seeds are left behind. Discard seeds.
4. Add almond essence, if using, and a little more apple juice if needed to make a moist but not sloppy consistency. Keep, tightly covered, in fridge until ready to eat. It can be kept for up to 2 days. To serve, stir muesli well, then top with pomegranate seeds or blueberries, whichever is in season, plus additional persimmon.
Per serving: 369 calories, 8 g protein, 62 g carbohydrates, 10 g fiber, 11 g total fat, 1 g saturated fat, 0 mg cholesterol, 25 mg sodium
Serves 8
Prep Time: 10 minutes
Cook Time: 40 minutes plus cooling
Healing Foods: oats, wheat germ, nuts and seeds, blueberries, cranberries
Ailments It Heals: cardiovascular disease, colds and flu, peptic ulcers, urinary tract infections
2¾ cups oats
½ cup wheat germ
7 Tbsp millet flakes
2 Tbsp slivered almonds
2 Tbsp sunflower seeds
1 Tbsp sesame seeds
½ cup dried blueberries
½ cup dried cranberries
1 Tbsp soft light brown sugar
2 Tbsp maple syrup
2 Tbsp canola oil
2 Tbsp orange juice
1. Preheat oven to 325°F (160°C). In large bowl, combine oats, wheat germ, millet flakes, almonds, sunflower seeds, sesame seeds, dried berries, and sugar. Stir until well mixed.
2. In measuring cup, whisk together maple syrup, oil, and orange juice. Pour slowly into dry ingredients, stirring until liquid is evenly distributed and coats everything lightly.
3. In nonstick roasting pan, spread out mixture evenly. Bake, stirring every 10 minutes to encourage even browning, for 30 to 40 minutes, or until slightly crisp and lightly brown.
4. Remove roasting pan from oven and leave granola to cool. Store in airtight container up to 2 weeks. Serve with plain yogurt, milk, or fruit juice.
Per serving: 307 calories, 8 g protein, 48 g carbohydrates, 7 g fiber, 9 g total fat, 1 g saturated fat, 0 mg cholesterol, 22 mg sodium
Serves 4
Prep Time: 10 minutes
Cook Time: 10 minutes
Healing Foods: milk, apple, oats, bulgur, dates
Ailments It Heals: AIDS and HIV infections, constipation, hemmorrhoids, menstrual problems, PCOS, stroke
1½ cups low-fat milk
1½ cups water
1 cup unpeeled chopped apple (¼ in or 0.5 cm pieces)
½ cup old-fashioned oats
½ cup coarse bulgur
3 dates, pitted and snipped
½ tsp ground cinnamon
Stir together milk, water, apple, oats, bulgur, dates, and cinnamon in medium saucepan and heat, stirring frequently, until boiling. Cover, reduce the heat to low, and cook, stirring occasionally, for 10 minutes, or until grains are tender.
Per serving: 185 calories, 7 g protein, 37 g carbohydrates, 6 g fiber, 2 g total fat, 1 g saturated fat, 5 mg cholesterol, 44 mg sodium
Asparagus, Egg, and Ham Sandwiches
Serves 4
Prep Time: 15 minutes
Cook Time: 8 minutes
Healing Foods: asparagus, eggs, tomatoes, cheese
Ailments It Heals: anemia, mood disorders, psoriasis
24 thin stalks asparagus or 12 thick stalks, trimmed
4 slices seven-grain bread
4 tsp Dijon mustard
8 slices 97% fat-free ham
2 hard-cooked eggs, peeled and sliced
8 thin slices tomatoes
2 slices provolone cheese, cut into thin strips
1. Preheat broiler.
2. In skillet of simmering water, cook asparagus for 3 to 4 minutes, or until crisp-tender. Drain well.
3. Place bread slices on baking sheet. Broil 3 to 4 in (7.5 to 10 cm) from heat for 1 minute each side, or until bread is toasted.
4. On each bread slice, spread 1 tsp mustard, then arrange 2 slices of ham, 6 thin or 3 thick asparagus spears, half of 1 sliced egg, 2 tomato slices, and a quarter of the provolone strips.
5. Broil sandwiches for 1 to 2 minutes, or until cheese is melted and golden brown and sandwich is heated through.
Per serving: 199 calories, 15 g protein, 17 g carbohydrates, 3 g fiber, 9 g total fat, 4 g saturated fat, 128 mg cholesterol, 738 mg sodium
Spinach and Goat Cheese Omelet
Serves 1
Prep Time: 10 minutes
Cook Time: 2 minutes
Healing Foods: spinach, cheese, eggs
Ailments It Heals: ADHD, bleeding problems, celiac disease, hyperthyroidism, menopause
2 cups baby spinach, rinsed
2 Tbsp crumbled goat cheese or feta cheese
1 Tbsp chopped scallion
1 large egg
2 large egg whites
¼ tsp hot red-pepper sauce, such as Tabasco
1 tsp olive oil
Pinch of salt
Pinch of ground black pepper
1. Bring about 1 in (2.5 cm) of water to a boil in large saucepan. Drop in spinach and cook for 30 seconds, or just until wilted. Drain, press out liquid, and chop coarsely. (Alternatively, place spinach in microwave-safe bowl, cover with vented plastic wrap, and microwave on high for 1 to 2 minutes.) Place spinach in small bowl. Stir in cheese and scallion.
2. Stir egg, egg whites, hot sauce, salt, and black pepper briskly with fork in medium bowl. Heat oil in 7- to 10-in (18 to 25 cm) nonstick skillet over medium-high heat until hot. Tilt skillet to spread oil over surface. Pour in egg mixture. Immediately stir with heat-resistant rubber spatula or fork for a few seconds. Then use spatula to push cooked portions at edges toward the center, tilting skillet to allow uncooked egg mixture to fill in areas around edges. Sprinkle spinach mixture over omelet. Continue to cook until almost set and bottom is golden. The entire cooking process should take about 1 minute.
3. Use spatula to fold one-third of omelet over filling. Tip skillet and, using spatula as a guide, slide omelet onto plate so that it lands, folded in thirds, seam side down.
Per omelet: 235 calories, 20 g protein, 4 g carbohydrates, 1 g fiber, 15 g total fat, 6 g saturated fat, 228 mg cholesterol, 471 mg sodium
Serves 4
Prep Time: 10 minutes
Cook Time: 12 minutes
Healing Foods: broccoli, tomatoes, eggs, cheese
Ailments It Heals: anorexia, cancer, hepatitis, jet lag
1½ cups chopped broccoli florets
2 Tbsp water
¼ cup chopped tomato
1 Tbsp chopped fresh basil or cilantro
1 tsp extra-virgin olive oil
1 clove garlic, crushed or grated
¼ tsp coarse salt
⅛ tsp ground black pepper
4 large eggs
1 oz (30 g) shredded cheddar cheese
1. In small covered saucepan over medium-low heat, cook broccoli in water for 4 minutes, or until broccoli is fork-tender. Drain off excess moisture, then add tomato, basil or cilantro, oil, garlic, salt, and pepper. Stir to blend. Keep warm over low heat.
2. Heat small heavy nonstick skillet over medium heat until hot enough that a drop of water sizzles. Coat with cooking spray. Beat 1 egg until frothy and add to pan, tilting pan to let egg run to edges. Cook, undisturbed, for 2 minutes, or until egg is set along edges and center is moist but not runny.
3. Slide egg “pancake” onto plate. Place ¼ cup of the broccoli mixture on half of egg and top with one-quarter of the cheese. Fold egg over to make omelet. Repeat with remaining eggs.
Per serving: 129 calories, 9 g protein, 4 g carbohydrates, 1 g fiber, 7 g total fat, 3 g saturated fat, 188 mg cholesterol, 269 mg sodium
Serves 4
Prep Time: 10 minutes
Cook Time: 26 minutes
Healing Foods: peppers, mushrooms, eggs, cheese, basil
Ailments It Heals: alcoholism, diabetes, osteoporosis, stress
2 Tbsp olive oil
1 red or orange bell pepper, seeded and cut into ¼-in (0.5 cm) slices
1 yellow bell pepper, seeded and cut into ¼-in (0.5 cm) slices
2 cups sliced mushrooms
8 large eggs
¼ tsp salt
¼ tsp ground black pepper
⅓ cup grated parmesan cheese
10 fresh basil leaves, torn in small pieces
1. In large nonstick skillet over medium-high heat, heat oil. Add bell peppers. Sauté until softened, about 4 minutes. Add mushrooms. Sauté for 5 minutes, or until vegetables are lightly browned. Reduce heat to medium.
2. In medium bowl, stir together eggs, salt, and black pepper. Pour into skillet, spreading evenly. Cook, stirring frequently, for 3 to 4 minutes, or until soft-scrambled. Reduce heat to medium-low. Stir in cheese and basil. Smooth top. Cook for 5 minutes. Cover and cook for 8 minutes, or until eggs are firm and bottom is browned.
3. To serve, loosen frittata around edge with spatula. Invert onto large plate. Cut into 4 equal wedges. Serve warm or at room temperature.
Per serving: 269 calories, 17 g protein, 8 g carbohydrates, 2 g fiber, 19 g total fat, 5 g saturated fat, 430 mg cholesterol, 397 mg sodium
Serves 6
Prep Time: 5 minutes
Cook Time: 15 minutes
Healing Foods: eggs, garlic, zucchini, peppers
Ailments It Heals: Alzheimer’s disease, hepatitis, jaundice, kidney disease
4 eggs
4 egg whites
¼ cup grated parmesan cheese
¼ tsp salt
2 Tbsp olive oil
1 clove garlic, minced
2 small zucchini, shredded
2 roasted red bell peppers, cut into thin strips
1. Preheat oven to 400°F (200°F). In medium bowl, whisk together eggs, egg whites, cheese, and salt.
2. Heat oil in large ovenproof nonstick skillet over medium heat. Add garlic and cook for 1 minute, or just until tender. Add zucchini and peppers and cook for 1 minute. Pour in egg mixture and cook for 3 minutes, or until bottom of frittata is set.
3. Bake for 10 minutes, until set.
Per serving: 138 calories, 9 g protein, 5 g carbohydrates, 1 g fiber, 9 g total fat, 2 g saturated fat, 144 mg cholesterol, 331 mg sodium
Huevos Rancheros
Serves 4
Prep Time: 15 minutes plus 30 minutes for marinating
Cook Time: 13 minutes
Healing Foods: tomatoes, chiles, eggs, cheese
Ailments It Heals: colds and flu, cystic fibrosis, respiratory disorders
Salsa
5 medium tomatoes, finely chopped
1 mild fresh red chile, seeded and finely chopped
1 small red onion, finely chopped
1 small clove garlic, finely chopped
2 Tbsp finely chopped fresh cilantro
1 Tbsp olive oil
2 tsp lime juice
Salt and pepper
Eggs
4 (10 in or 25 cm) flour tortillas
1 tsp vinegar
4 eggs
Garnish
2 oz (60 g) coarsely grated reduced-fat cheddar cheese
6 Tbsp low-fat sour cream
4 scallions, chopped
Chopped fresh cilantro
Lime wedges
1. To make salsa: Place tomatoes in bowl and stir in chile, red onion, garlic, and cilantro. Add oil and lime juice to taste. Set aside to marinate for about 30 minutes, then season lightly with salt and pepper to taste.
2. Preheat oven 350°F (180°C). Stack tortillas and wrap in foil. Place in oven to warm for 7 to 10 minutes.
3. To make eggs: Meanwhile, half-fill large skillet with water. Heat until just starting to simmer, then reduce heat so water does not boil. Add vinegar. Break eggs into water, one at a time, and poach for 3 minutes. Toward the end of cooking, spoon water over yolks. When cooked, remove eggs with slotted spoon and drain on paper towel–lined plate.
4. Place warmed tortillas on 4 plates. Spoon over a little salsa, then put eggs on top and season with salt and pepper to taste. Put cheese, sour cream, scallions, chopped cilantro, and lime wedges into small bowls, and serve, along with the remaining salsa.
Per serving: 459 calories, 20 g protein, 55 g carbohydrates, 5 g fiber, 19 g total fat, 7 g saturated fat, 231 mg cholesterol, 554 mg sodium
Serves 1
Prep Time: 12 minutes
Cook Time: 3 minutes
Healing Foods: eggs, beans, tomatoes, avocados
Ailments It Heals: diabetes, gallstones, sex drive (diminished)
1 large egg
⅛ tsp chili powder
1 corn or whole grain tortilla (6 in or 15 cm)
1 Tbsp shredded monterey jack, provolone, or cheddar cheese
2 Tbsp cooked or canned black beans, drained and mashed with a fork
1 thin slice tomato, halved
1 tsp chopped fresh cilantro
1 thin slice avocado
1½ tsp fat-free sour cream
1. Whisk together egg and chili powder in small bowl until well-blended.
2. Heat small heavy skillet over medium heat until hot enough that a drop of water sizzles. Coat with cooking spray and pour in egg. Cook, stirring with rubber spatula, for about 15 seconds, or until set. Transfer to plate and keep warm. Wipe out skillet and respray.
3. Increase heat to medium-high. Heat tortilla in skillet, turning, for 1 minute, or until heated. Turn, sprinkle with the cheese, and heat for 10 seconds, or until melted. Transfer to serving plate.
4. Spread beans on half of tortilla. Add egg, tomato, cilantro, avocado, and sour cream. Fold the tortilla to make a “sandwich.”
Per tortilla: 238 calories, 12 g protein, 25 g carbohydrates, 5 g fiber, 10 g total fat, 3 g saturated fat, 188 mg cholesterol, 229 mg sodium
Serves 4
Prep Time: 10 minutes
Cook Time: 11 minutes
Healing Foods: kale, eggs, cumin
Ailments It Heals: ADHD, celiac disease, mood disorders, osteoporosis
2 cups shredded, stemmed fresh kale
5 large eggs
5 large egg whites
¼ tsp ground cumin
¼ tsp salt
¼ cup chopped lean deli ham
2 scallions, trimmed and thinly sliced
1. In large saucepan of boiling salted water, cook kale, 3 to 5 minutes, or until tender. Drain. Rinse under cold water. Drain well.
2. In large bowl, whisk together eggs, egg whites, cumin, and salt.
3. Coat large nonstick skillet with cooking spray. Heat over medium heat. Add egg mixture. Cook, stirring constantly, for 2 to 3 minutes, or until eggs start to thicken slightly. Stir in kale, ham, and scallions. Cook, stirring occasionally, for 2 to 3 minutes, or until eggs are soft-scrambled.
Per serving: 145 calories, 15 g protein, 5 g carbohydrates, 1 g fiber, 7 g total fat, 2 g saturated fat, 270 mg cholesterol, 385 mg sodium
Serves 6
Prep Time: 10 minutes
Healing Foods: strawberries, raspberries, blackberries, blueberries, passion fruit
Ailments It Heals: cancer, colds & flu, irritable bowel syndrome, PCOS
4 cups ripe strawberries, hulled and cut in half
1 cup fresh red raspberries
1 cup fresh blackberries
½ cup fresh blueberries
½ cup mixed fresh red currants and black currants, removed from their stalks (optional)
2 passion fruits
3 Tbsp sugar, or to taste
1 Tbsp fresh lime or lemon juice
1. In large serving bowl, combine strawberries, raspberries, blackberries, blueberries, and red and black currants, if using.
2. Cut each passion fruit in half. Holding strainer over bowl of berries, spoon passion fruit and seeds into strainer. Press flesh and seeds with back of spoon to squeeze all of juice through strainer onto berries. Reserve a few seeds left in strainer and discard the rest.
3. Add sugar and lime juice to berries. Gently toss. Sprinkle with reserved passion fruit seeds. Serve salad immediately, or cover and chill briefly.
Per serving: 89 calories, 1 g protein, 22 g carbohydrates, 6 g fiber, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 4 mg sodium
Serves 1
Prep Time: 5 minutes
Healing Foods: yogurt, berries, mangoes, coconuts
Ailments It Heals: osteoporosis, peptic ulcers, shingles, urinary tract infections
¾ cup nonfat plain or artificially sweetened yogurt
¼ cup mixed berries
¼ cup mango
¼ cup low-fat granola
1 Tbsp shredded coconut
In tall parfait glass, layer one-third of the yogurt, half of the fruit, all of the granola, another one-third of the yogurt, the remaining fruit, and the remaining yogurt. Top with coconut.
Per serving: 250 calories, 13 g protein, 44 g carbohydrates, 4 g fiber, 4 g total fat, 3 g saturated fat, 5 mg cholesterol, 210 mg sodium
Blueberry Oatmeal Muffins
Makes 12
Prep Time: 25 minutes
Cook Time: 22 minutes
Healing Foods: wheat, oats, blueberries
Ailments It Heals: constipation, diabetes, diverticulitis, hypoglycemia, irritable bowel syndrome, varicose veins
¾ cup plus 2 Tbsp whole wheat flour
¾ cup all-purpose flour
1½ tsp baking powder
½ tsp baking soda
¼ tsp salt
1 tsp ground cinnamon
1 cup plus 2 Tbsp old-fashioned rolled oats
1 large egg
2 large egg whites
½ cup maple syrup
¾ cup low-fat buttermilk
3 Tbsp canola oil
2 tsp grated orange zest
1 Tbsp orange juice
1 tsp vanilla extract
1½ cups fresh blueberries, rinsed and patted dry
1. Preheat oven to 400°F (200°C). Coat 12 standard-size muffin cups with cooking spray or insert paper liners.
2. In large bowl, whisk together flours, baking powder, baking soda, salt, and cinnamon. Stir in 1 cup rolled oats.
3. In medium bowl, whisk egg, egg whites, and syrup until smooth. Add buttermilk, oil, zest, orange juice, and vanilla and whisk until blended. Add to flour mixture and mix with rubber spatula just until dry ingredients are moistened. Fold in blueberries. Spoon batter into muffin cups, filling them almost to the top. Sprinkle tops with remaining 2 Tbsp rolled oats.
4. Bake for 18 to 22 minutes, or until muffins are lightly browned and tops spring back when touched lightly. Loosen edges of muffins, turn out onto wire rack, and let cool slightly before serving.
Per muffin: 180 calories, 5 g protein, 30 g carbohydrates, 3 g fiber, 5 g total fat, 0 g saturated fat, 18 mg cholesterol, 190 mg sodium
Pear Rhubarb Muffins
Makes 12
Prep Time: 10 minutes
Cook Time: 30 minutes
Healing Foods: pears, rhubarb, wheat, oats, ginger
Ailments It Heals: atherosclerosis, cardiovascular disease, cholesterol (high), hemorrhoids, PCOS
3.5 oz (100 g) dried pears, cut into ¼ in (0.5 cm) cubes, tough parts removed
3.5 oz (100 g) rhubarb stalks, trimmed and chopped into ½ in (1 cm) lengths
1 cup low-fat milk
1 Tbsp soft brown sugar
2 Tbsp honey
2 Tbsp light olive oil
1 tsp baking soda
⅔ cup whole wheat flour
⅔ cup self-rising flour
⅔ cup oat bran
1 tsp baking powder
1 tsp ground cinnamon
1 tsp ground nutmeg
2 tsp ground ginger
1. Preheat oven to 375°F (190°C). Coat 12 standard-size muffin cups with cooking spray or insert paper liners.
2. In large saucepan, add pears, rhubarb, milk, sugar, honey, and oil. Bring to a boil, then reduce heat to low and simmer for 2 minutes, or until rhubarb has softened. Mixture will look curdled, but this is normal. Add baking soda and stir until frothy.
3. In large bowl, combine flours, oat bran, baking powder, cinnamon, nutmeg, and ginger and stir to combine. Add fruit mixture and stir gently until just combined. Spoon into prepared muffin cups and bake for 30 minutes, or until muffins are brown and risen. Allow to cool slightly on a wire rack before serving.
Per muffin: 132 calories, 3 g protein, 26 g carbohydrates, 3 g fiber, 4 g total fat, 1 g saturated fat, 2 mg cholesterol, 250 mg sodium
Makes 12
Prep Time: 10 minutes
Cook Time: 25 minutes plus cooling
Healing Foods: flour, ginger, chia, oats, carrots, apples, yogurt
Ailments It Heals: arthritis, blood pressure, hives, interstitial cystitis
1 cup whole wheat flour
1 tsp ground ginger
1½ tsp baking soda
½ cup brown sugar
¼ cup chia seeds or flaxseed
½ cup rolled oats, plus extra to sprinkle
2 packed cups finely grated carrots (2 medium carrots)
1 packed cup grated apples (1 medium apple)
1 egg
½ cup low-fat plain yogurt
½ tsp vanilla extract
1. Preheat oven to 350°F (180°C). Coat 12 standard-size muffin cups with cooking spray or insert paper liners.
2. In large bowl, sift flour, ginger, and baking soda. Add sugar, chia seeds, and oats. Mix to combine, then mix in carrots and apples. Make a well in center of mixture.
3. In small bowl, whisk together egg and yogurt. Stir in vanilla. Add to well in large bowl and stir together until mixture is just combined (do not overstir).
4. Spoon evenly into muffin tin. Sprinkle each with extra oats.
5. Cook for 20 to 25 minutes, or until golden brown on top and a wooden pick inserted in center comes out clean. Cool in tin for 10 minutes, then transfer to wire rack.
Per muffin: 118 calories, 4 g protein, 22 g carbohydrates, 3 g fiber, 2 g fat, 0 g saturated fat, 16 mg cholesterol, 186 mg sodium
Serves 5
Prep Time: 5 minutes
Cook Time: 20 minutes
Healing Foods: apples, buckwheat, eggs
Ailments It Heals: cardiovascular disease, cirrhosis, cholesterol (high), hypoglycemia, stroke
3 apples, pears, or plums, cored and sliced
⅓ cup pure maple syrup
1 cup buckwheat flour
⅓ cup brown rice flour
2 Tbsp brown sugar
1 tsp baking powder
½ tsp baking soda
½ tsp salt
½ tsp ground cinnamon
¾ cup milk
2 Tbsp canola oil
2 eggs
1. Coat nonstick skillet with cooking spray and heat over medium heat. Add apples and cook, turning, for 5 minutes, or until just tender. Add syrup and reduce heat to low to keep warm.
2. In large bowl, mix together flours, sugar, baking powder, baking soda, salt, and cinnamon. In measuring cup, whisk together milk, oil, and eggs. Stir into flour mixture just until blended.
3. Coat griddle or nonstick skillet with cooking spray and heat over medium heat. Drop 2 Tbsp batter onto griddle to form pancake. Cook for 3 minutes, or until browned on bottom and bubbles form on top. Turn and cook for 3 minutes, or until browned on bottom and firm to the touch. Place on plate and cover to keep warm. Repeat with remaining batter. Serve with fruit syrup.
Per serving: 328 calories, 7 g protein, 54 g carbohydrates, 7 g fiber, 10 g total fat, 2 g saturated fat, 88 mg cholesterol, 283 mg sodium
Multigrain Pancakes or Waffles
Serves 8
Prep Time: 20 minutes
Cook Time: 15 to 20 minutes
Healing Foods: oats, wheat and wheat germ, eggs, strawberries
Ailments It Heals: depression, diabetes, muscle cramps, prostate problems
2 cups low-fat buttermilk
½ cup old-fashioned rolled oats
⅔ cup whole wheat flour
⅔ cup all-purpose flour
⅔ cup toasted wheat germ
1½ tsp baking powder
½ tsp baking soda
¼ tsp salt
1 tsp ground cinnamon
2 large eggs
¼ cup firmly packed brown sugar
1 Tbsp canola oil
2 tsp vanilla extract
1 cup maple syrup, warmed
1½ cups sliced strawberries or blueberries
1. Mix buttermilk and oats in small bowl. Let stand for 15 minutes.
2. In large bowl, whisk whole wheat flour, all-purpose flour, wheat germ, baking powder, baking soda, salt, and cinnamon.
3. In medium bowl, whisk eggs, sugar, oil, and vanilla. Add buttermilk mixture. Add this mixture to flour mixture and mix with rubber spatula just until flour mixture is moistened.
4. To make pancakes: Coat large nonstick skillet with cooking spray and heat over medium heat. Spoon about ¼ cup batter for each pancake into skillet. Cook for 3 minutes, or until bottoms are golden and small bubbles start to form on top. Flip the pancakes and cook for 1 to 2 minutes, or until browned and cooked through. (Adjust heat as necessary for even browning.) Keep the pancakes warm in 200°F (100°C) oven while you finish cooking remaining batter.
5. To make waffles: Coat waffle iron with cooking spray and heat iron. Spoon in enough batter to cover three-quarters of surface. Close iron and cook for 4 to 5 minutes, or until waffles are crisp and golden brown. Keep waffles warm in 200°F (100°C) oven while you finish cooking remaining batter.
6. Top with maple syrup and strawberries or blueberries. Wrap any leftover pancakes or waffles individually in plastic wrap, and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.
Per serving: 292 calories, 8 g protein, 60 g carbohydrates, 3 g fiber, 3 g total fat, 1 g saturated fat, 56 mg cholesterol, 331 mg sodium
Serves 2
Prep Time: 5 minutes
Healing Foods: flax, yogurt, berries, bananas
Ailments It Heals: cardiovascular disease, hay fever, irritable bowel syndrome, lupus, multiple sclerosis, osteoporosis
2 Tbsp whole flaxseeds
½ cup orange juice
½ cup nonfat vanilla yogurt
1 cup unsweetened frozen mixed berries or blueberries
1 small banana, sliced
In dry blender, place flaxseeds, cover, and blend until ground into fine powder. Add orange juice, yogurt, mixed berries (or blueberries), and banana. Cover and blend until smooth and creamy.
Per serving: 200 calories, 5 g protein, 36 g carbohydrates, 7 g fiber, 5 g total fat, 0 g saturated fat, 1 mg cholesterol, 33 mg sodium.
Serves 4
Prep Time: 10 minutes
Healing Foods: beets, raspberries, yogurt
Ailments It Heals: asthma, menstrual problems, PCOS, urinary tract infections
2 cooked beets, cooled and coarsely chopped
2 oz (60 g) fresh or frozen raspberries
1 cup cranberry juice, chilled
1 cup low-fat plain yogurt
Chilled raspberries for garnish (optional)
1. In food processor or blender, puree beets, raspberries, and cranberry juice until smooth.
2. Pour through strainer into large pitcher. Whisk in most of the yogurt.
3. Pour into 4 glasses and top with remaining yogurt. Garnish with extra raspberries, if using. Serve immediately.
Per serving: 90 calories, 4 g protein, 18 g carbohydrates, 2 g fiber, 1 g total fat, 1 g saturated fat, 5 mg cholesterol, 75 mg sodium
Serves 4
Prep Time: 10 minutes
Healing Foods: strawberries, yogurt, oranges
Ailments It Heals: blood pressure, flatulence, infertility, sore throat, urinary tract infections, yeast infections
4 cups ripe strawberries
1 cup plain low-fat yogurt
½ cup fresh orange juice
1 Tbsp sugar, or to taste
4 small strawberries with leaves, optional
4 thin round slices unpeeled orange, optional
1. Rinse and drain strawberries and place in food processor or blender. Add yogurt, orange juice, and sugar. Process on highest speed until well-blended puree forms, about 15 seconds, stopping to scrape down sides of container once or twice. Taste and sweeten with more sugar, if you wish.
2. For a very smooth beverage, strain mixture, using wooden spoon to push the drink through a sieve. Discard strawberry seeds.
3. Pour into 4 tall glasses and serve immediately. If you wish to decorate the drinks, slit strawberries and orange slices halfway through centers. Attach one berry and one orange slice to rim of each glass.
Per serving: 108 calories, 4 g protein, 21 g carbohydrates, 4 g fiber, 2 g total fat, 1 g saturated fat, 5 mg cholesterol, 45 mg sodium
Serves 2
Prep Time: 5 minutes
Healing Foods: bananas, yogurt, peaches, wheat germ
Ailments It Heals: colds and flu, lupus, neuralgia, prostate problems, sex drive (diminished)
1 ripe medium banana, frozen and cut into chunks
1 cup low-fat or nonfat vanilla yogurt
1 cup fresh or frozen peaches
¼ cup fresh orange juice
¼ cup wheat germ
Skim milk
Peach or banana slices and wheat germ, for garnish
In blender, combine banana, yogurt, peaches, orange juice, and wheat germ. Blend until smooth, adding skim milk for desired consistency. Serve in 2 tall glasses. Garnish with sprinkle of wheat germ and a peach or banana slice.
Per serving: 220 calories, 10 g protein, 38 g carbohydrates, 7 g fiber, 3 g total fat, 1 g saturated fat, 8 mg cholesterol, 83 mg sodium
SOUPS AND STEWS
Savory Lamb Stew with Sweet Potatoes
Serves 4
Prep Time: 15 minutes
Cook Time: 55 minutes
Healing Foods: lamb, sweet potatoes, peanut butter, okra
Ailments It Heals: ADHD, cystic fibrosis, dental problems, neuralgia
3 tsp olive oil
1 lb (500 g) well-trimmed lean leg of lamb, cut into 1-in (2.5 cm) chunks
1 medium onion, finely chopped
4 cloves garlic, minced
⅓ cup plus 1½ cups water
1 cup canned crushed tomatoes
1 lb (500 g) sweet potatoes, peeled and cut into ½-in (1 cm) chunks
2 Tbsp creamy peanut butter
½ tsp salt
½ tsp cayenne pepper
10 oz (300 g) frozen cut or whole okra, thawed
1. Preheat oven to 350°F (180°C). In large nonstick Dutch oven or flameproof casserole, heat 2 tsp oil over medium-high heat. Add lamb and sauté for 5 minutes, or until browned. With slotted spoon, transfer lamb to plate.
2. Reduce heat to medium and add remaining 1 tsp oil, onion, and garlic. Cook for 2 minutes. Stir in ⅓ cup water and cook until onion is golden brown and tender, about 5 to 8 minutes.
3. Stir in tomatoes, sweet potatoes, peanut butter, salt, cayenne, and 1½ cups water. Bring to a boil. Return lamb to pan. Cover, transfer to oven, and bake for 25 minutes.
4. Stir in okra, return pan to oven, and bake for 15 minutes, or until lamb and okra are tender.
Per serving: 364 calories, 29 g protein, 32 g carbohydrate, 7 g fiber, 14 g total fat, 3 g saturated fat, 74 mg cholesterol, 618 mg sodium
Serves 4
Prep Time: 15 minutes
Cook Time: 35 minutes plus stand time
Healing Foods: pork, peppers, chiles, cilantro, peas
Ailments It Heals: bleeding problems, depression, menstrual problems, shingles
2 Tbsp olive oil
1 lb (500 g) pork tenderloin, cut into 1-in (2.5 cm) chunks
2 Tbsp flour
6 scallions, thinly sliced
3 cloves garlic, minced
1 large green bell pepper, cut into ½-in (1 cm) chunks
1 pickled jalapeño chile pepper, finely chopped
4.5 oz (140 g) chopped mild green chiles
¼ tsp salt
½ tsp ground coriander
1¼ cups water
1½ cups packed cilantro sprigs, chopped
1½ cups frozen peas, thawed
2 Tbsp fresh lime juice
1 red bell pepper, slivered
1. Preheat oven to 350°F (180°C). In nonstick Dutch oven or flameproof casserole, heat oil over medium heat. Dredge pork in flour, shaking off excess. Sauté pork for 4 minutes, or until golden brown. With slotted spoon, transfer pork to plate.
2. Add scallions and garlic to pan and cook for 1 minute, or until scallions are tender. Add green bell pepper and jalapeño and cook for 4 minutes, or until bell pepper is crisp-tender. Stir in green chiles, salt, coriander, water, and half the cilantro. Bring to a boil.
3. Return pork to pan. Cover, place in oven, and bake for 25 minutes, or until pork is tender.
4. Stir in peas, lime juice, and remaining cilantro. Cover and let stand for 3 minutes. Serve topped with red bell pepper.
Per serving: 287 calories, 28 g protein, 20 g carbohydrate, 5 g fiber, 10 g total fat, 2 g saturated fat, 74 mg cholesterol, 338 mg sodium
Serves 8
Prep Time: 10 minutes
Cook Time: 50 minutes
Healing Foods: olive oil, carrots, celery, tomatoes, lentils, yogurt
Ailments It Heals: atherosclerosis, constipation, irritable bowel syndrome, jaundice, memory loss
6 tsp olive oil
3 oz (90 g) sliced Canadian bacon, cut into matchsticks
3 carrots, sliced
2 celery stalks, sliced
1 onion, chopped
2 cloves garlic, minced
1 tsp chili powder
½ tsp dried oregano
½ tsp ground cumin
½ tsp salt
28 oz (796 mL) crushed tomatoes, with juice
1½ cups lentils, sorted and rinsed
6 cups water
2 cups low-fat plain yogurt
1. In stockpot, heat 1 tsp oil over medium heat. Add bacon and cook, stirring constantly, for 3 minutes, or until well browned. Transfer to a plate.
2. Add remaining 5 tsp oil to stockpot and heat. Add carrots, celery, and onion and cook, stirring, for 5 minutes, or until well browned. Add garlic, chili powder, oregano, cumin, and salt. Cook for 2 minutes, stirring constantly.
3. Add tomatoes with juice, lentils, and water and bring to a boil. Reduce heat to medium-low, partially cover, and simmer for 30 to 40 minutes, or until the lentils are tender.
4. To serve, ladle soup into 8 bowls and top each with ¼ cup yogurt and a few strips of bacon.
Per serving: 256 calories, 15 g protein, 38 g carbohydrates, 9 g fiber, 6 g total fat, 1 g saturated fat, 9 mg cholesterol, 506 mg sodium
Makes 5 cups
Prep Time: 10 minutes
Cook Time: 2 hours 10 minutes plus cooling
Healing Foods: chicken, onions, carrots, celery
Ailments It Heals: burns, diarrhea, fever, respiratory disorders
1 chicken carcass, bones from 4 chicken pieces, or 1 leg with thigh
1 onion, quartered
1 large carrot, coarsely chopped
1 celery stalk, cut into chunks
7 cups water
1 bay leaf
1 parsley sprig
1 thyme sprig
8 whole black peppercorns
½ tsp salt
1. Break up whole chicken bones; leave leg whole. In large saucepan over medium-high heat, combine bones or chicken, onion, carrot, and celery. Add water and bring to boil, skimming off foam.
2. Add bay leaf, parsley, thyme, peppercorns, and salt. Reduce heat, cover, and simmer for 2 hours.
3. Strain stock through sieve into heatproof bowl, discarding solids. Let cool, then refrigerate until cold and remove fat with spoon. Use refrigerated stock within 3 days or frozen stock within 3 months.
Per serving: 20 calories, 2 g protein, 1 g carbohydrate, 0 g fiber, .5 g total fat, 0 g saturated fat, 6 mg cholesterol, 247 mg sodium
Chicken-Kale Soup with Roasted Pepper Puree
Serves 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Healing Foods: chicken, peppers, flax, kale
Ailments It Heals: colds and flu, eye problems, mood disorders, nail problems
4 cups water
1¼ lb (625 g) boneless skinless chicken thighs, cut into 1-in (2.5 cm) chunks
4 carrots, thinly sliced
3 large red onions, cut into ½-in (1 cm) chunks
5 cloves garlic, minced, plus 1 whole clove garlic
2 Tbsp finely chopped fresh ginger
1 tsp cayenne pepper
¾ tsp salt
2 red bell peppers, cut lengthwise into flat panels
1 Tbsp hulled roasted pumpkin seeds
1 Tbsp flaxseed oil
¾ cup orzo
8 cups shredded kale
1. In large saucepan or stockpot, combine water, chicken, carrots, onions, minced garlic, ginger, cayenne, and salt. Bring to a boil over high heat. Reduce to a simmer, partially cover, and cook for 25 minutes.
2. Meanwhile, preheat broiler. Place bell pepper pieces, skin side up, on broiler pan and broil 6 in (15 cm) from heat for 10 minutes, or until skin is well charred. When cool enough to handle, peel peppers and transfer them to food processor along with pumpkin seeds, flaxseed oil, and whole garlic clove. Process until pureed.
3. Add orzo to soup, and cook, uncovered, for 5 minutes. Stir in kale and cook for 5 minutes, or until kale and orzo are tender.
4. Serve soup with a dollop of roasted pepper puree on top.
Per serving: 439 calories, 35 g protein, 43 g carbohydrate, 8 g fiber, 15 g total fat, 3 g saturated fat, 94 mg cholesterol, 641 mg sodium
Serves 6
Prep Time: 10 minutes
Cook Time: 25 minutes
Healing Foods: chicken, garlic, carrots, peppers, pasta
Ailments It Heals: colds and flu, inflammatory bowel disease, jaundice, Parkinson’s disease, sore throat
2 Tbsp olive oil
¾ lb (375 g) boneless skinless chicken breasts, cut into 1-in (2.5 cm) pieces
1 large onion, chopped
2 cloves garlic, chopped
2 carrots, chopped
1 red bell pepper, chopped
1 tsp dried thyme
32 oz (1 L) chicken broth
1 cup water
8 oz (250 g) whole grain spaghetti, broken into 2-in (5 cm) pieces
1. In large saucepan, heat oil over high heat. Add chicken and cook, stirring, for 5 minutes, or until browned. With slotted spoon, transfer to bowl.
2. Add onion to saucepan and cook for 5 minutes, or until lightly browned. Add garlic, carrots, bell pepper, and thyme. Cook, stirring, for 3 minutes, or until lightly browned. Add broth, water, chicken, and any drippings in the bowl and bring to a boil. Add spaghetti and cook for 8 minutes, or until tender.
Per serving: 275 calories, 20 g protein, 37 g carbohydrates, 4 g fiber, 6 g total fat, 1 g saturated fat, 33 mg cholesterol, 345 mg sodium
Serves 4
Prep Time: 15 minutes
Cook Time: 1 hour
Healing Foods: garlic, turkey, spinach
Ailments It Heals: arthritis, circulatory disorders, stroke
2 medium whole heads garlic, unpeeled
2 Tbsp tomato paste
29 oz (825 mL) reduced-sodium, fat-free chicken or turkey broth
1 cup cooked turkey cubes
1 cup cooked long-grain white rice
¾ lb (375 g) spinach, stemmed and coarsely chopped
¼ tsp ground black pepper
¼ tsp hot-pepper flakes, or to taste
1 Tbsp fresh-squeezed lemon juice
1. Preheat oven to 400°F (200°C).
2. Cut top third off garlic heads. Wrap each head in foil. Bake for 50 minutes, or until very soft. Let cool. Remove foil. Squeeze out pulp into small bowl.
3. In large saucepan, stir together garlic pulp and tomato paste. Stir in broth. Bring to a boil. Add turkey, rice, spinach, black pepper, and pepper flakes. Simmer, uncovered, for 8 minutes. Just before serving, stir in lemon juice.
Per serving: 197 calories, 19 g protein, 24 g carbohydrates, 3 g fiber, 4 g total fat, 1 g saturated fat, 30 mg cholesterol, 208 mg sodium
Cod and Vegetable Stew
Serves 4
Prep Time: 15 minutes
Cook Time: 25 minutes
Healing Foods: onions, garlic, peppers, sweet potatoes, peas, fish
Ailments It Heals: AIDS and HIV infection, burns, cholesterol (high), obesity
2 Tbsp olive oil
2 medium onions, finely chopped
3 cloves garlic, thinly sliced
1 large red bell pepper, cut into matchsticks
1 lb (500 g) sweet potatoes, peeled and cut into ½-in (1 cm) chunks
1⅓ cups water
¾ tsp salt
½ tsp dried thyme
1½ cups frozen peas
1 cup frozen corn kernels
1½ lb (750 g) boneless skinless cod fillet, cut into bite-size pieces
1. In large skillet or Dutch oven, heat oil over medium heat. Add onions and garlic and cook, stirring frequently, for 5 minutes, or until onion is light golden.
2. Add bell pepper and sweet potatoes. Cover and cook for 5 minutes, or until sweet potatoes begin to soften. Stir in water, salt, and thyme and bring to a boil. Reduce to a simmer, cover, and cook for 5 minutes, or until sweet potatoes are tender. Stir in peas and corn.
3. Place cod on top of vegetables. Cover and cook for 7 minutes, or until fish is cooked through but still tender.
Per serving: 396 calories, 36 g protein, 42 g carbohydrate, 8 g fiber, 9 g total fat, 1 g saturated fat, 73 mg cholesterol, 584 mg sodium
Makes 12 cups
Prep Time: 20 minutes
Cook Time: 1 hour 10 minutes plus cooling
Healing Foods: leeks, mushrooms, celeriac, parsnips, ginger
Ailments It Heals: diabetes, fever, gout, sore throat
2 Tbsp vegetable oil
3 large leeks with tops, rinsed and sliced
2 large carrots, scrubbed and coarsely chopped
1 medium onion, coarsely chopped
4 cloves garlic, crushed with the flat of a knife
14 cups water
8 oz (250 g) fresh mushrooms, halved
1 small celeriac, peeled and sliced
3 celery stalks with leaves, coarsely chopped
2 medium parsnips, peeled and thickly sliced
10 parsley sprigs
1½ Tbsp minced fresh ginger
2 bay leaves
¾ tsp dried marjoram
3 Tbsp tomato paste
½ tsp salt
1. In 6-quart (6-L) stockpot, heat oil over medium-high heat. Add leeks, carrots, onion, and garlic and sauté, stirring occasionally, for 10 minutes, or just until tender.
2. Add water, mushrooms, celeriac, celery, parsnips, parsley, ginger, bay leaves, marjoram, tomato paste, and salt. Increase heat to high and bring to boil, then reduce heat and simmer, uncovered, for 1 hour.
3. Strain stock through a large sieve into heatproof bowl, discarding solids. When cool, cover and refrigerate up to 3 days or freeze up to 3 months.
Per serving: 5 calories, 0 g protein, 1 g carbohydrates, 0 g fiber, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 110 mg sodium
Carrot Soup with Dill
Serves 4
Prep Time: 10 minutes
Cook Time: 45 minutes
Healing Foods: carrots, yogurt, dill
Ailments It Heals: dental problems, hypothyroidism, interstitial cystitis, obesity
1 Tbsp vegetable oil
1 onion, coarsely chopped
1 clove garlic, minced
29 oz (825 mL) reduced-sodium, fat-free chicken broth
4 cups carrots (about 1¼ lb or 625 g), peeled and coarsely chopped
½ tsp dried thyme, crumbled
Salt to taste
White pepper to taste
¼ cup low-fat plain yogurt
1 Tbsp finely chopped dill
1. In medium saucepan, heat oil over medium heat. Add onion and garlic. Sauté for 5 minutes, or until softened. Add broth, carrots, and thyme. Simmer, uncovered, for 40 minutes, or until vegetables are very tender.
2. In batches, puree soup in blender. Add salt and pepper. To serve hot, ladle into 4 bowls and garnish each bowl with yogurt and dill. To serve cold, remove from heat and let cool to room temperature. Cover and refrigerate until cold. Garnish just before serving.
Per serving: 135 calories, 6 g protein, 20 g carbohydrates, 5 g fiber, 4 g total fat, 0 g saturated fat, 1 mg cholesterol, 628 mg sodium
Serves 4
Prep Time: 15 minutes
Cook Time: 20 minutes
Healing Foods: onions, garlic, celeriac, spinach
Ailments It Heals: fibroids, lactose intolerance, psoriasis
1 large onion, thinly sliced
1 clove garlic, crushed
1 celeriac (about 1¼ lb or 625 g), peeled and grated
4 cups boiling water
1 reduced-sodium vegetable bouillon cube, crumbled, or 2 tsp vegetable bouillon powder
1 lb (500 g) fresh spinach, washed and trimmed
Pinch of nutmeg
Salt and ground black pepper
2 Tbsp fat-free half-and-half
Fresh chives
1. Coat large saucepan with cooking spray and heat over medium-high heat. Add onion and garlic, and cook until onion is softened but not browned, about 5 minutes. Add celeriac. Pour in water and add bouillon cube or powder. Bring to a boil, then reduce heat to low and cover pan. Cook until celeriac is tender, about 10 minutes.
2. Add spinach and stir well. Increase heat and bring soup to a boil, then remove pan from heat. Cool slightly, then puree it, in batches, in blender or food processor until smooth. (Alternatively, puree soup in pan using handheld blender.) Soup will be fairly thick.
3. Reheat soup, if necessary, then stir in nutmeg, salt, and pepper. Ladle into 4 bowls. Swirl a spoonful of half-and-half into each portion and garnish with fresh chives. Serve immediately.
Per serving: 95 calories, 5 g protein, 20 g carbohydrates, 5 g fiber, 1 g total fat, saturated fat, 0 mg cholesterol, 232 mg sodium
Serves 4
Prep Time: 20 minutes
Cook Time: 45 minutes plus cooling
Healing Foods: turmeric, butternut squash, apples, ginger
Ailments It Heals: atherosclerosis, eczema, memory loss, motion sickness
2 Tbsp olive oil
1 large onion, chopped
2 cloves garlic, minced
1 tsp turmeric
1 butternut squash (about 2 lb or 1 kg), peeled, seeded, and cubed
4 cups vegetable or chicken broth
2 large apples, peeled, cored, and chopped
1 Tbsp grated fresh ginger or 1 tsp ground ginger
¼ tsp salt
1. In large saucepan, heat oil over medium heat. Add onion and cook, stirring, for 4 minutes, or until lightly browned. Stir in garlic and turmeric and cook for 1 minute. Add squash and broth and bring to a boil.
2. Reduce heat to low, cover, and simmer for 20 minutes, or until squash is just tender. Add apples, ginger, and salt and cook for 10 to 20 minutes, or until squash and apples are very tender. Remove from heat and let cool for about 10 minutes.
3. Working in batches, place the mixture in a food processor or blender and process until smooth.
Per serving: 267 calories, 4 g protein, 51 g carbohydrates, 6 g fiber, 8 g total fat, 1 g saturated fat, 0 mg cholesterol, 617 mg sodium
Serves 4
Prep Time: 20 minutes
Cook Time: 1 hour 40 minutes
Healing Foods: broccoli, potatoes, yogurt
Ailments It Heals: hyperthyroidism, infertility, Parkinson’s disease, urinary tract infections
1 bulb garlic
1 bunch broccoli
2 Tbsp olive oil
1 large onion, chopped
32 oz (1L) vegetable or chicken broth
1 russet potato, peeled and chopped
1 cup water
½ cup low-fat plain yogurt
1. Preheat oven to 400°F (200°F). Cut top ¼ in (0.5 cm) off garlic to expose cloves. Wrap in a double thickness of foil and bake for 1 hour, or until very tender and browned.
2. Meanwhile, remove florets from broccoli and chop coarsely. Peel and chop stalks.
3. In large saucepan, heat oil over medium heat. Add onion and cook for 5 minutes, or until lightly browned. Add 3 cups broth, potato, and broccoli. Bring to a boil, then reduce heat to low, cover, and simmer for 30 minutes, or until broccoli stalks and potato are very tender.
4. Squeeze garlic into food processor. Add hot broccoli mixture and puree until smooth. Return to saucepan and add water and remaining broth. Simmer for 10 minutes, to blend flavors. Top each serving with a dollop of yogurt.
Per serving: 247 calories, 9 g protein, 37 g carbohydrates, 7 g fiber, 8 total fat, 1 g saturated fat, 2 mg cholesterol, 512 mg sodium
Serves 4
Prep Time: 5 minutes plus standing
Cook Time: 10 minutes
Healing Foods: seaweed, mushrooms, tofu
Ailments It Heals: fever, menopause, sore throat, yeast infections
4 cups water
1 piece (about 3½ in or 8.5 cm) kombu or kelp
¼ cup dried bonito flakes
3 Tbsp light or dark miso
6 shiitake mushrooms, stems removed, thinly sliced
8 oz (250 g) soft tofu, cut into ½-in (1 cm) cubes
1 scallion, trimmed and finely chopped
1. In medium soup pot, add water and kombu and bring almost to a boil.
2. Meanwhile, wrap bonito flakes in a clean coffee filter or tea ball. When water is just under a boil, remove pot from heat and add wrapped bonito flakes. Let stand for 5 minutes. Remove and discard kombu and bonito.
3. In small bowl, whisk together miso and a few Tbsp of soup broth until miso dissolves. Stir back into soup pot along with mushrooms, tofu, and scallion. Heat over low heat for 2 minutes. Let stand for 2 minutes before serving.
Per serving: 82 calories, 8 g protein, 4 g carbohydrates, 1 g fiber, 4 g total fat, 1 g saturated fat, 0 mg cholesterol, 563 mg sodium
Serves 8
Prep Time: 10 minutes
Cook Time: 7 hours 15 minutes
Healing Foods: carrots, celery, tomatoes, chiles, beans, peppers
Ailments It Heals: AIDS and HIV infections, burns, cancer, cardiovascular disease, constipation, diverticulitis
3 carrots, sliced
3 celery stalks, sliced
2 cloves garlic, minced
1 large onion, chopped
28 oz (796 mL), crushed tomatoes
16 oz (455 mL) salsa
2 tsp chili powder
1 tsp ground cumin
15.5 oz (440 mL) kidney beans, drained and rinsed
15 oz (425 mL) black beans, drained and rinsed
15 oz (425 mL) white beans, drained and rinsed
1 green bell pepper, chopped
1 red bell pepper, chopped
1. In a 3½- to 4-quart (3½- to 4-L) slow cooker, place carrots, celery, garlic, onion, tomatoes, salsa, chili powder, and cumin. Cover and cook on high for 5 to 7 hours, or until vegetables are tender.
2. Stir in beans and bell peppers and cook, uncovered, on high for 15 minutes, or until chili thickens slightly and peppers are tender.
Per serving: 299 calories, 19 g protein, 58 g carbohydrates, 16 g fiber, 2 g total fat, 0 g saturated fat, 0 mg cholesterol, 712 mg sodium
Tuscan Bean Soup
Serves 6
Prep Time: 15 minutes
Cook Time: 30 minutes
Healing Foods: onions, carrots, celery, tomatoes, beans
Ailments It Heals: atherosclerosis, celiac disease, colds and flu, hemorrhoids, obesity, PCOS
1 Tbsp olive oil
2 medium onions, coarsely chopped
2 medium carrots, coarsely chopped
2 celery ribs, chopped
29 oz (825 mL) reduced-sodium chicken broth
28 oz (796 mL), crushed tomatoes in puree
½ cup chopped fresh basil
2 Tbsp chopped fresh oregano, or 1 tsp dried
15.5 oz (440 mL) red kidney beans
15.5 oz (440 mL) cannellini beans
15.5 oz (440 mL) chickpeas
6 Tbsp freshly grated parmesan cheese
1. In large nonstick Dutch oven, heat oil over medium-high heat. Add onions, carrots, and celery and sauté for 5 minutes, or until soft. Add broth, tomatoes in puree, basil, and oregano. Bring to a boil. Reduce heat to medium-low, partially cover, and cook for 10 minutes.
2. Put kidney and cannellini beans and chickpeas in colander. Rinse and drain. Stir into soup. Cook for 10 minutes, or until flavors develop. Remove from heat.
3. Very coarsely puree about one-fourth of soup using immersion blender. Or transfer about 2 cups soup to food processor, very coarsely puree, and return to pot. Serve 2 cups soup per person topped with 1 Tbsp parmesan.
Per serving: 290 calories, 15 g protein, 45 g carbohydrates, 10 g fiber, 6 g total fat, 1 g saturated fat, 4 mg cholesterol, 605 mg sodium
Chunky Gazpacho with Garlicky Croutons
Serves 4
Prep Time: 20 minutes plus chilling
Cook Time: 15 minutes
Healing Foods: garlic, tomatoes, cucumbers, peppers
Ailments It Heals: chronic fatigue syndrome, respiratory disorders, rosacea
2 cloves garlic, peeled
4 slices French bread (1 in or 2.5 cm thick)
1 tsp ground black pepper
½ tsp salt
½ cup coarsely chopped red onion
28 oz (796 mL) no-salt-added diced tomatoes
¼ cup seasoned dry bread crumbs
¼ cup chopped parsley
3 Tbsp red wine vinegar
1 Tbsp olive oil
2 medium cucumbers, peeled and chopped
2 medium green bell peppers, chopped
2 medium red bell peppers, chopped
1. Preheat oven to 350°F (180°C). Cut 1 garlic clove in half and rub cut sides on inside of large bowl and on both sides of bread slices. Tear bread into 1-in (2.5 cm) pieces. Put in large bowl and lightly coat with cooking spray. Sprinkle with ½ tsp black pepper and ¼ tsp salt. Toss to coat and transfer to baking sheet. Bake for 15 minutes, or until golden. Cool croutons completely.
2. Pulse onion and remaining garlic clove in food processor or blender until finely chopped. Add half of tomatoes and all their juice. Puree. Add bread crumbs, parsley, vinegar, oil, and remaining ½ tsp black pepper and ¼ tsp salt. Process just until blended and pour into large nonreactive bowl.
3. Stir remaining tomatoes into tomato mixture with half of cucumbers and half of green and red peppers. Refrigerate for 1 hour, until chilled. Ladle into bowls and top with remaining cucumber, green and red peppers, and croutons.
Per serving: 250 calories, 8 g protein, 46 g carbohydrates, 6 g fiber, 5 g total fat, 1 g saturated fat, 0 mg cholesterol, 730 mg sodium
Serves 6
Prep Time: 20 minutes plus chilling time
Healing Foods: oranges, cantaloupe, honey, yogurt, raspberries
Ailments It Heals: blood pressure, colds and flu, gout, memory loss, muscle cramps, osteoporosis
3 large orange
1 large cantaloupe, halved and seeded
2 cups orange juice
Juice of 1 lime
1 Tbsp honey
1 cup fat-free plain yogurt
1 cup fresh raspberries
1. Finely grate zest from 1 or 2 oranges, according to taste, and reserve. With a sharp knife, peel cantaloupe. Cut flesh into chunks and place in food processor or blender. Peel and section oranges, then cut sections into pieces and add to melon. Puree until smooth.
2. Strain puree through medium-gauge sieve into large bowl, pressing fruit through sieve with back of wooden spoon.
3. Stir in orange juice, lime juice, honey, and yogurt until blended. Cover bowl and refrigerate for at least 2 hours.
4. Serve soup garnished with orange zest and fresh raspberries.
Per serving: 161 calories, 5 g protein, 37 g carbohydrate, 4 g fiber, 1 g total fat, 0 g saturated fat, 1 mg cholesterol, 54 mg sodium
SANDWICHES AND LIGHT MEALS
Serves 4
Prep Time: 5 minutes
Cook Time: 11 minutes
Healing Foods: beef, carrots, lettuce
Ailments It Heals: anemia, eczema, herpes, osteoporosis
3 Tbsp hoisin sauce
2 Tbsp wine vinegar
1 Tbsp soy sauce
1 tsp toasted sesame oil
½ tsp ground ginger
1 lb (500 g) lean ground beef
4 scallions, chopped
2 carrots, shredded
1 clove garlic, minced
12 Bibb or Boston lettuce leaves
1. In small bowl, whisk together hoisin sauce, vinegar, soy sauce, oil, and ginger.
2. In nonstick skillet over medium heat, cook beef for 5 minutes, or until browned. Add scallions, carrots, and garlic and cook for 3 minutes, or until tender. Stir in the hoisin mixture and cook for 3 minutes, or until thickened and flavors are blended.
3. Place 3 lettuce leaves on each of 4 plates and fill with beef mixture.
Per serving: 201 calories, 24 g protein, 13 g carbohydrates, 3 g fiber, 6 g total fat, 2 g saturated fat, 61 mg cholesterol, 619 mg sodium
Beef, Onion, and Pepper Fajitas
Serves 8
Prep Time: 15 minutes plus marinating
Cook Time: 13 minutes
Healing Foods: beef, onions, peppers, garlic, chiles
Ailments It Heals: hepatitis, memory loss, nail problems
1 flank steak (about 1 lb or 500 g)
1 red onion, sliced
1 small red bell pepper, seeded and cut into thin strips
1 small green bell pepper, seeded and cut into thin strips
1 small yellow bell pepper, seeded and cut into thin strips
4 cloves garlic, minced
½ cup fresh lime juice
2 Tbsp olive oil
2 Tbsp balsamic vinegar
1 tsp ground cumin
½ tsp salt
¼ tsp ground black pepper
1 serrano or jalapeño chile pepper, seeded and finely chopped (wear gloves when handling; they burn)
8 flour tortillas (6 in or 15 cm), warmed following package directions
¼ lb (125 g) monterey jack cheese, shredded
1. In shallow baking dish, combine steak, onion, and bell peppers. In small bowl, whisk together garlic, lime juice, oil, vinegar, cumin, salt, black pepper, and chile pepper. Pour over steak mixture. Toss to coat. Refrigerate, covered, for 1 to 2 hours.
2. Preheat broiler.
3. Broil steak on broiler-pan rack 4 in (10 cm) from heat 2 minutes each side. Add onion and bell peppers to rack. Spoon remaining marinade over steak and vegetables. Broil, turning meat and vegetables occasionally, for 6 to 8 minutes, or until meat is cooked to desired doneness and vegetables are crisp-tender. Let meat stand for 5 minutes.
4. Cut meat diagonally across grain into thin slices. Place meat, onion, and peppers on warmed tortillas, dividing equally. Top with cheese. Place under broiler for 30 seconds, or just until cheese melts. Fold tortillas over filling and serve.
Per serving: 293 calories, 18 g protein, 24 g carbohydrates, 2 g fiber, 14 g total fat, 6 g saturated fat, 40 mg cholesterol, 411 mg sodium
Serves 4
Prep Time: 15 minutes plus soaking
Cook Time: 10 minutes
Healing Foods: beef, zucchini, cheese, spinach, wheat
Ailments It Heals: anemia, bleeding, burns, neuralgia
8 oz (250 g) 95% lean ground beef
1 large egg white, lightly beaten
1 cup shredded zucchini (½ small)
⅓ cup finely chopped onion (½ small)
⅔ cup whole wheat panko (Japanese-style bread crumbs) or fresh whole wheat bread crumbs
1 Tbsp Worcestershire sauce
2 tsp dijon mustard
¼ tsp salt
¼ tsp ground black pepper
¼ cup crumbled blue cheese
1 cup thinly sliced sweet onion or red onion
2 cups baby spinach or arugula, washed and dried
1 medium tomato, sliced
4 100% whole wheat English muffins, split
1. In large bowl, mix beef, egg white, zucchini, onion, panko, Worcestershire sauce, mustard, salt, and pepper. Form into 8 patties, ¼ in (0.5 cm) thick. Place about 1 Tbsp cheese on each of 4 patties and place a second patty on top to enclose cheese. Press to seal in cheese and form into ½-in-thick (1 cm) patties.
2. Place onion in medium bowl, cover with ice water, and soak for 10 to 20 minutes. Drain.
3. Preheat grill to medium-high. Lightly oil grill grate by rubbing it with a piece of oil-soaked paper towel (use tongs to hold paper towel when working over a hot grill). Grill patties for 5 minutes per side, or until browned and cooked through (an instant-read thermometer inserted in center should register 160°F or 71°C). About 1 minute before patties are done, place muffins, cut side down, on grill for 30 to 60 seconds, or until lightly toasted.
4. To assemble burgers, divide spinach and tomato slices among muffin bottoms. Add patties and top with onion slices. Replace muffin tops. One serving is 1 patty with 1 English muffin and garnishes.
Per serving: 322 calories, 23 g protein, 43 g carbohydrates, 7 g fiber, 7 g total fat, 3 g saturated fat, 41 mg cholesterol, 909 mg sodium
Serves 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Healing Foods: onions, beef, tomatoes, chiles, carrots, cabbage
Ailments It Heals: ADHD, jaundice, Parkinson’s disease
1 Tbsp vegetable oil
1 medium onion, finely chopped
1 celery rib, finely chopped
1 small green bell pepper, finely chopped
1 lb (500 g) lean (95%) ground beef
4 sandwich buns, split
14.5 oz (410 mL) no-salt-added stewed tomatoes
½ cup chili sauce
2 tsp Worcestershire sauce
½ tsp ground black pepper
2 tsp cider vinegar
1 large carrot, cut into very thin matchsticks
¼ small head cabbage, slivered
1. Put rack in middle of oven and preheat to 350°F (180°C). In large nonstick skillet, heat oil over medium-high heat. Add onion, celery, and green pepper and sauté for 5 minutes, or until tender. Add ground beef and cook, breaking up meat with spoon, for 4 minutes, or until meat is no longer pink.
2. Meanwhile, put buns cut side up on baking sheet and heat in oven for 4 minutes, or until toasted.
3. Add tomatoes (with juice), chili sauce, Worcestershire, and black pepper to skillet. Cook, stirring often, for 4 minutes, or until flavors blend. Stir in vinegar.
4. Transfer buns to 4 plates. Spoon mixture on bottom of each bun. Top with several strips of carrot and cabbage. Cover with top of bun.
Per serving: 396 calories, 31 g protein, 42 g carbohydrates, 5 g fiber, 11 g total fat, 3 g saturated fat, 51 mg cholesterol, 767 mg sodium
Thai-Style Beef Sandwich
Serves 4
Prep Time: 10 minutes plus marinating and standing
Cook Time: 8 minutes
Healing Foods: limes, beef, cabbage, carrots, basis and spices
Ailments It Heals: acne, alcoholism, arthritis, hepatitis, prostate problems
2 Tbsp tomato paste
½ cup fresh lime juice (about 3 limes)
1½ tsp ground coriander
1 lb (500 g) well-trimmed flank steak
1 tsp sugar
½ tsp salt
¾ tsp red-pepper flakes
3 cups packed shredded green cabbage (about 12 oz or 375 g)
2 carrots, shredded
1 large red bell pepper, cut into matchsticks
¾ cup chopped cilantro
⅓ cup chopped fresh mint
4 whole grain rolls, halved crosswise
1. In shallow nonaluminum pan, stir together the tomato paste, ¼ cup lime juice, and coriander. Add flank steak, turning to coat. Refrigerate for 30 minutes.
2. In large bowl, whisk together sugar, salt, pepper flakes, and remaining ¼ cup lime juice. Add cabbage, carrots, bell pepper, cilantro, and mint and toss well to combine. Refrigerate until serving time.
3. Preheat broiler. Remove steak from marinade. Broil 6 in (15 cm) from heat for 4 minutes per side for medium-rare, brushing any remaining marinade over steak. Let stand for 10 minutes before thinly slicing across the grain on the diagonal.
4. To serve, place cabbage slaw on bottom half of each cut roll. Top with ribbons of sliced steak.
Per serving: 396 calories, 32 g protein, 48 g carbohydrates, 9 g fiber, 10 g total fat, 3 g saturated fat, 70 mg cholesterol, 723 mg sodium
Serves 4
Prep Time: 20 minutes
Cook Time: 10 minutes
Healing Foods: lamb, wheat, oranges
Ailments It Heals: anemia, multiple sclerosis, stress
1 lb (500 g) lean ground lamb
1 medium carrot, peeled and grated
1 small onion, finely chopped
½ cup fresh whole wheat bread crumbs
Pinch of freshly grated nutmeg
2 tsp fresh thyme leaves or 1 tsp dried
Salt and ground black pepper
1 large egg, beaten
2 tsp olive oil
1 orange
½ cup fresh or thawed frozen raspberries
2 tsp sugar
4 whole wheat English muffins
Shredded lettuce to garnish
1. Preheat grill or oven broiler. Put lamb into large bowl. Add carrot, onion, bread crumbs, nutmeg, and thyme. Season with salt and pepper to taste. Mix well. Add egg and use your hands to mix ingredients together thoroughly.
2. Divide mixture into 4 patties. Brush both sides of burgers with oil, then put in grill pan. Cook for 4 to 5 minutes on each side, depending on thickness.
3. Meanwhile, cut peel and pith from orange with sharp knife. Working over a bowl to catch juice, cut between membranes to release segments. Roughly chop segments and add to juice. Add raspberries and sugar, lightly crushing fruit with fork to mix relish together.
4. Split English muffins and toast lightly. Put a burger on each muffin and add some lettuce to garnish and a good spoonful of relish. Serve with remaining relish.
Per serving: 370 calories, 26 g protein, 40 g carbohydrates, 6 g fiber, 12 g total fat, 4 g saturated fat, 121 mg cholesterol, 328 mg sodium
Ham and Celeriac Pitas
Serves 6
Prep Time: 15 minutes
Cook Time: 2 minutes
Healing Foods: celeriac, carrots, pork, onions, olives
Ailments It Heals: chronic fatigue syndrome, eye problems, hypothyroidism, memory loss, peptic ulcers
¼ cup Greek yogurt
½ tsp whole grain mustard
2 Tbsp mayonnaise
1 small celeriac
2 carrots
5 oz (150 g) thickly sliced lean low-sodium smoked ham, cut into ½-in (1 cm) pieces
1 small red onion, thinly sliced
8 pitted green olives, pimiento-stuffed if desired, halved
⅓ cup currants
2 Tbsp chopped fresh parsley
6 pita breads
1 Romaine lettuce heart, finely shredded
Fresh parsley sprigs to garnish
1. In medium-size bowl, mix together yogurt, mustard, and mayonnaise.
2. Preheat grill to high. Peel and coarsely grate the celeriac and carrots. Add to the bowl of dressing and mix well. Add the ham, onion, olives, currants, and chopped parsley and mix everything together.
3. Warm the pita breads on the grill for about 1 minute on each side. Cut each one across in half to make 2 pockets of bread. Divide the lettuce among the pita pockets, then add the ham and celeriac salad. Garnish with parsley sprigs and serve.
Per serving: 303 calories, 12 g protein, 46 g carbohydrates, 3 g fiber, 8 g total fat, 2 g saturated fat, 16 mg cholesterol, 797 mg sodium
Serves 4
Prep Time: 10 minutes
Healing Foods: yogurt, curry, chicken, apples, celery
Ailments It Heals: burns, colds and flu, jet lag
¼ cup low-fat plain yogurt
2 Tbsp low-fat canola mayonnaise
1½ tsp curry powder
1 tsp honey
¼ tsp salt
2 cups chopped cooked chicken
1 apple, cored and chopped
2 celery stalks, chopped
4 lettuce leaves
2 whole grain pita breads (8 in or 20 cm), halved
1. In large bowl, whisk together yogurt, mayonnaise, curry powder, honey, and salt. Add the chicken, apple, and celery.
2. Place a lettuce leaf in each pita half and fill with one-quarter of the chicken salad.
Per serving: 253 calories, 23 g protein, 27 g carbohydrates, 4 g fiber, 6 g total fat, 1 g saturated fat, 53 mg cholesterol, 440 mg sodium
Serves 4
Prep Time: 10 minutes
Cook Time: 7 minutes
Healing Foods: lemons, basil, chicken, salad greens, tomatoes
Ailments It Heals: Alzheimer’s disease, hyperthyroidism, obesity
1 large lemon
⅓ cup reduced-fat mayonnaise
2 Tbsp chopped fresh basil or 2 tsp dried
4 boneless, skinless chicken breast halves (4 oz or 125 g each)
1 Tbsp lemon-pepper seasoning
4 sandwich rolls (2 oz or 60 g each), split
1 small bunch watercress or arugula, trimmed
2 medium tomatoes, sliced
1. Grate zest from lemon into small bowl. Squeeze juice into measuring cup. Combine mayonnaise and basil with zest. Sprinkle chicken with lemon-pepper seasoning.
2. Generously coat nonstick ridged grill pan with cooking spray and set over medium-high heat until hot but not smoking. Cook chicken for 4 minutes, or until grill marks appear. Turn chicken and sprinkle with lemon juice. Cook for 3 minutes, or until juices run clear.
3. Cut chicken into thin slices. Spread rolls evenly with basil mayonnaise. Layer bottoms of rolls with half of watercress, all of tomato and chicken, then remaining watercress. Cover with tops of rolls.
Per serving: 378 calories, 33 g protein, 38 g carbohydrates, 4 g fiber, 11 g total fat, 2 g saturated fat, 66 mg cholesterol, 614 mg sodium
Serves 4
Prep Time: 20 minutes plus chilling
Cook Time: 10 minutes
Healing Foods: chicken, apples, herbs, wheat, watercress
Ailments It Heals: diabetes, hypoglycemia, Parkinson’s disease, PCOS
1 lb (500 g) ground chicken
1 large red onion, finely chopped
¼ cup plain dry bread crumbs
2 large green apples, such as Granny Smith (for a tart taste) or Golden Delicious (for a sweet taste), peeled and coarsely grated
1 Tbsp chopped fresh sage leaves
1 Tbsp fresh thyme leaves
¼ tsp salt
¼ tsp ground black pepper
¼ cup dijon mustard
1 Tbsp honey
4 whole wheat hamburger buns, split
3 oz (90 g) watercress sprigs, large stalks discarded
1. In large bowl, place chicken, onion, bread crumbs, apples, sage, thyme, salt, and pepper. Using your hands, mix ingredients together until evenly distributed. Wet your hands, then divide mixture into 4 equal portions and shape each into a burger about 4 in (10 cm) in diameter and 1½ in (4 cm) thick. Chill burgers for 1 hour to firm up meat and make it easier to hold together while it cooks.
2. Preheat grill or broiler to high. Place burgers on rack about 6 in (15 cm) from source of heat. Grill or broil about 5 minutes per side, turning once, until golden brown on both sides and still juicy but cooked through completely or until the burger reaches an internal temperature of 165°F or 74°C.
3. Meanwhile, mix mustard and honey in small cup. On flat surface, open 4 buns with soft cut sides up. Spread cut sides of tops and bottoms with honey mustard. Pile one-fourth of the watercress on bottom of each bun.
4. Place cooked burger on top of watercress. Cover with top of bun and serve immediately.
Per serving: 364 calories, 34 g protein, 49 g carbohydrates, 6 g fiber, 5 g total fat, 1 g saturated fat, 64 mg cholesterol, 872 mg sodium
Serves 4
Prep Time: 10 minutes
Cook Time: 18 minutes
Healing Foods: garlic, ginger, peppers, curry, mangoes, turkey, yogurt
Ailments It Heals: anemia, depression, mood disorders
1 Tbsp olive oil
1 large red onion, finely chopped,
3 cloves garlic, minced
2 Tbsp minced fresh ginger
1 red bell pepper, diced
1½ tsp curry powder
½ cup tomato juice
4 Tbsp chopped mango chutney
1 lb (500 g) lean ground turkey breast
⅓ cup plain low-fat yogurt
¼ cup chopped cilantro
1 slice firm white sandwich bread, crumbled
¼ tsp salt
1. In small skillet, heat oil over medium heat. Add onion, garlic, and ginger and cook, stirring frequently, for 5 minutes, or until onion is lightly browned. Measure out ½ cup onion-ginger mixture and transfer to large bowl.
2. To remaining mixture in skillet, add bell pepper and cook for 4 minutes, or until crisp-tender. Stir in 1 tsp curry powder and cook for 1 minute. Stir in tomato juice and 2 Tbsp chutney and bring to a boil. Boil for 1 minute.
3. To bowl with reserved onion-ginger mixture, add turkey, yogurt, cilantro, crumbled bread, salt, and remaining ½ tsp curry powder and 2 Tbsp chutney. Gently shape mixture into 4 patties.
4. Preheat broiler. Broil patties 6 in (15 cm) from heat for 3½ minutes per side, until cooked through or until the burger reaches an internal temperature of 165°F or 74°C. Serve burgers with the sautéed pepper mixture on top.
Per serving: 288 calories, 31 g protein, 28 g carbohydrates, 2 g fiber, 5 g total fat, 1 g saturated fat, 72 mg cholesterol, 540 mg sodium
Turkey Cobb Salad Sandwiches
Serves 4
Prep Time: 15 minutes
Cook Time: 5 minutes
Healing Foods: chives, avocado, salad greens, turkey, tomatoes
Ailments It Heals: hives, insomnia, mood disorders
¼ cup nonfat mayonnaise
¼ cup blue cheese, crumbled
2 Tbsp snipped fresh chives
4 slices lean low-sodium bacon
8 slices whole wheat bread, toasted
4 oz (125 g) watercress, tough stems trimmed
12 oz (375 g) fresh-roasted turkey breast slices
2 medium tomatoes, sliced
4 scallions, thinly sliced
1 small avocado, peeled, pitted, and thinly sliced
1. In small bowl, combine mayonnaise, blue cheese, and chives.
2. In medium skillet over medium-high heat, cook bacon until crisp. Transfer to paper towels to drain, then tear into small pieces.
3. Spread blue cheese mixture evenly on bread. Layer 4 slices with watercress, turkey, tomatoes, scallions, avocado, and bacon. Top with remaining bread and cut sandwiches diagonally in half.
Per serving: 450 calories, 37 g protein, 39 g carbohydrates, 7 g fiber, 14 g total fat, 4 g saturated fat, 85 mg cholesterol, 660 mg sodium
Makes 32
Prep Time: 20 minutes plus cooling
Cook Time: 20 minutes
Healing Foods: rice, vinegar, cucumbers, fish, seaweed
Ailments It Heals: anorexia, jet lag, rosacea
10 oz (300 g) sushi rice
1 Tbsp fine granulated sugar
3 Tbsp rice wine vinegar
2 scallions, very finely chopped
1 cucumber, seeded and finely chopped
4 oz (125 g) smoked salmon
4 sheets sushi nori
2 tsp wasabi paste
Gari (pickled ginger)
Reduced-sodium soy sauce
1. In saucepan of boiling water, cook sushi rice according to packet instructions.
2. Meanwhile, place sugar and vinegar in small pan and heat gently until sugar dissolves. When rice is cooked, drizzle mixture over it, then add spring onions and cucumber and mix. Cover with tea towel and leave to cool.
3. Divide sushi rice into 4 equal portions. Cut salmon into strips about ½ in (1 cm) wide. Place a sheet of nori, shiny side down, on a bamboo mat or on a sheet of parchment paper on a board. Spread a portion of rice over nori, pressing it down evenly and leaving a ½ in (1 cm) space at top and bottom. Place one-quarter of salmon along middle of layer of rice, then spread salmon with ½ tsp wasabi paste.
4. Using the bamboo mat or the paper, roll up nori, rice, and salmon into a neat tube. Roll tightly to ensure rice sticks together and holds filling in place. Make 3 more rolls in the same way.
5. Using a wet knife, cut each roll across into 8 slices and stand them upright on a serving plate. Rinse knife between cuts. Garnish with pieces of gari and offer a small dish of soy sauce for dipping.
Per serving: 109 calories, 3 g protein, 23 g carbohydrates, 0 g fiber, 0 g total fat, 0 g saturated fat, 2 mg cholesterol, 187 mg sodium
Serves 4
Prep Time: 15 minutes
Healing Foods: lemons, fish, fennel, lettuce
Ailments It Heals: cardiovascular disease, hay fever, stroke
3 Tbsp reduced-fat mayonnaise
1 Tbsp reduced-fat sour cream
2 Tbsp fresh lemon juice
1 Tbsp chopped fresh dill
12 oz (375 g) canned Alaskan pink or sockeye salmon, drained
½ fennel bulb, trimmed and finely chopped
4 large Boston lettuce leaves
1. In medium bowl, whisk together mayonnaise, sour cream, lemon juice, and dill. Stir in salmon and fennel.
2. For each wrap, start about 1 in (2.5 cm) up from bottom of lettuce leaf and mound one-fourth of salmon mixture in horizontal row along bottom third of lettuce.
3. Fold bottom of lettuce over filling, then fold in about 1 in (2.5 cm) of sides. Roll firmly away from you.
4. Cut each wrap in half on a diagonal.
Per serving: 179 calories, 21 g protein, 5 g carbohydrates, 1 g fiber, 8 g total fat, 2 g saturated fat, 39 mg cholesterol, 422 mg sodium
Serves 4
Prep Time: 15 minutes plus chilling
Cook Time: 6 minutes
Healing Foods: fish, wheat, lettuce, tomatoes
Ailments It Heals: cancer, lactose intolerance, menstrual problems, multiple sclerosis
¼ cup mild salsa
2 egg whites
¼ cup low-fat canola mayonnaise
½ tsp ground cumin
¼ to 1 tsp hot red-pepper sauce
2 pouches (7 oz or 200 g each) salmon, patted dry
1 cup fresh whole wheat bread crumbs
4 lettuce leaves
4 whole wheat sandwich rolls
1 large tomato, cut into 4 slices
1. Drain salsa by placing it in a sieve over a bowl for about 10 minutes. Shake sieve to release any remaining liquid.
2. Line baking sheet with parchment paper. In medium bowl, whisk egg whites. Stir in salsa, mayonnaise, cumin, and red-pepper sauce. Add salmon and bread crumbs and gently fold in just until combined. Shape mixture into 4 cakes, place on baking sheet, and refrigerate for at least 30 minutes.
3. Coat nonstick skillet with cooking spray. Add cakes and cook over medium heat, turning once, for 6 minutes, or until browned and crisp.
4. Place lettuce leaf on each roll. Top with salmon cake and tomato slice.
Per serving: 367 calories, 30 g protein, 39 g carbohydrates, 6 g fiber, 11 g total fat, 1 g saturated fat, 81 mg cholesterol, 779 mg sodium
Serves 4
Prep Time: 25 minutes
Cook Time: 5 minutes
Healing Foods: fish, peppers, cucumbers, limes
Ailments It Heals: AIDS and HIV infections, cholesterol (high), halitosis, sex drive (diminished)
12 oz (375 g) water-packed albacore tuna, drained
1 large egg
4 scallions, thinly sliced
½ cup chopped cilantro
3 Tbsp plain dried bread crumbs
2 Tbsp low-fat mayonnaise
1 Tbsp minced fresh ginger
2 tsp dark sesame oil
¼ tsp salt
1 red bell pepper, cut into matchsticks
1 cucumber, peeled, halved lengthwise, seeded, and cut into matchsticks
2 Tbsp reduced-sodium soy sauce
2 Tbsp fresh lime juice
2 tsp sugar
1. In large bowl, combine tuna, egg, scallions, cilantro, bread crumbs, mayonnaise, ginger, sesame oil, and salt. Stir until well combined.
2. Form mixture into four 4-in (10 cm) patties, a scant ½ in (1 cm) thick. (Patties can be made ahead and refrigerated for several hours.)
3. In medium bowl, combine bell pepper, cucumber, soy sauce, lime juice, and sugar.
4. Preheat broiler. Broil patties 4 in (10 cm) from heat, carefully turning once, for 2½ minutes per side, or until firm and lightly golden. Top the finished burgers with pepper-cucumber relish.
Per serving: 216 calories, 24 g protein, 13 g carbohydrates, 2 g fiber, 8 g total fat, 2 g saturated fat, 38 mg cholesterol, 862 mg sodium
Serves 2
Prep Time: 15 minutes
Healing Foods: carrots, lemons, olive oil, fish, rye
Ailments It Heals: eye problems, hyperthyroidism, mood disorders, rosacea
⅔ cup shredded carrot (1 medium)
2 tsp lemon juice
2 tsp extra-virgin olive oil
1 Tbsp chopped scallions
1 Tbsp chopped fresh dill or parsley
⅛ tsp salt, or to taste
3 oz (90 g) water-packed chunk light tuna, drained and flaked
¼ cup finely chopped celery
2 Tbsp reduced-fat mayonnaise
4 slices rye or pumpernickel bread
4 lettuce leaves, rinsed and dried
1. In small bowl, combine carrot, lemon juice, oil, scallions, dill or parsley, and salt. Mix with fork.
2. In another small bowl, mix tuna, celery, and 1 Tbsp of mayonnaise.
3. Spread remaining 1 Tbsp mayonnaise over bread slices. Spread half of tuna mixture over 2 bread slices. Top with carrot salad and lettuce. Set remaining bread slices over filling. Cut each sandwich in half. One serving equals 2 sandwich halves. Sandwiches will keep, well wrapped, in refrigerator or cooler packed with ice packs for up to 1 day.
Per serving: 303 calories, 17 g protein, 38 g carbohydrates, 5 g fiber, 9 g total fat, 2 g saturated fat, 13 mg cholesterol, 758 mg sodium
Serves 2
Prep Time: 5 minutes
Cook Time: 5 minutes
Healing Foods: lemons, fish, cheese
Ailments It Heals: Alzheimer’s disease, atherosclerosis, asthma, circulatory disorders
1 Tbsp low-fat canola mayonnaise
½ tsp fresh lemon juice
¼ tsp grated lemon zest
2 slices (each ¾ in or 1.5 cm thick) whole grain bread, such as 12-grain
1 small tomato, cut into 4 slices
3.75 oz (106 g) sardines in olive oil
2 slices (2 oz or 60 g) low-fat Jarlsberg cheese
1. Preheat the broiler. In a small bowl, combine the mayonnaise, lemon juice, and lemon zest. Spread half of the mixture onto each slice of bread.
2. Top each slice with ½ of the tomatoes, sardines, and cheese. Place on a broiler pan or baking sheet and broil until the cheese melts, about 3 minutes.
Per serving: 228 calories, 20 g protein, 17 g carbohydrates, 5 g fiber, 9 g total fat, 1 g saturated fat, 72 mg cholesterol, 637 mg sodium
Fish Tacos
Serves 4
Prep Time: 10 minutes plus standing
Cook Time: 7 minutes
Healing Foods: limes, fish, mangoes, lettuce
Ailments It Heals: cholesterol (high), chronic fatigue syndrome, jaundice, obesity, multiple sclerosis
1 Tbsp olive oil
2 cloves garlic, minced
1 tsp ground cumin
½ tsp salt
3 Tbsp lime juice
1½ lb (750 g) halibut fillets
1 ripe mango, peeled, seeded, and chopped
½ small red bell pepper, seeded and finely chopped
½ jalapeño chile pepper, seeded and finely chopped (wear gloves when handling; they burn)
¼ cup chopped cilantro (optional)
8 soft corn tortillas (6 in or 15 cm)
1 cup shredded lettuce
1. Preheat broiler. Coat broiler pan with cooking spray. In medium bowl, combine oil, garlic, cumin, salt, 1 Tbsp lime juice, and fish and toss to coat. Let stand 15 minutes.
2. In small bowl, combine mango, bell pepper, chile pepper, cilantro (if using), and remaining 2 Tbsp lime juice. Set salsa aside.
3. Wrap tortillas in foil. Remove fish from marinade and place on broiler pan. Broil for 3 to 6 minutes, or until opaque. Transfer to plate and place tortillas in oven for 1 minute, to warm slightly. Flake the fish.
4. Top tortillas with equal amounts of lettuce, fish, and salsa.
Per serving: 380 calories, 39 g protein, 36 g carbohydrates, 5 g fiber, 9 g total fat, 1 g saturated fat, 54 mg cholesterol, 430 mg sodium
Crab Cakes with Melon Relish
Serves 4
Prep Time: 10 minutes
Cook Time: 12 minutes
Healing Foods: limes, cantaloupe, tomatoes, shellfish, olive oil
Ailments It Heals: burns, cancer, psoriasis, respiratory disorders
¼ cup fresh lime juice
2 Tbsp honey
1 Tbsp plus 2 tsp dijon mustard
2 cups cantaloupe chunks (½ in or 1 cm)
1 green bell pepper, diced
1 cup cherry tomatoes, quartered
1 lb (500 g) lump crabmeat, picked over to remove any cartilage
4 scallions, thinly sliced
¼ tsp salt
2 egg whites
½ cup plain dry bread crumbs
2 Tbsp olive oil
1. In medium bowl, whisk together lime juice, honey, and 1 Tbsp mustard. Add cantaloupe, bell pepper, and tomatoes and toss to combine. Refrigerate until ready to serve.
2. In separate bowl, combine crabmeat, scallions, salt, and remaining 2 tsp mustard. Beat egg whites until stiff peaks form and gently fold into crabmeat mixture. Gently shape into 8 patties.
3. Dip patties in bread crumbs. In large nonstick skillet, heat 1 Tbsp oil over medium heat. Add 4 crab cakes and cook for 2 to 3 minutes per side, or until hot and cooked through. Transfer crab cakes to a plate. Repeat with remaining 1 Tbsp oil and 4 crab cakes. Serve crab cakes with melon relish alongside.
Per serving: 315 calories, 26 g protein, 32 g carbohydrates, 3 g fiber, 9 g total fat, 2 g saturated fat, 88 mg cholesterol, 768 mg sodium
Serves 4
Prep Time: 20 minutes
Cook Time: 12 minutes
Healing Foods: nuts, peppers, eggplant, cheese
Ailments It Heals: Alzheimer’s disease, eye problems, prostate problems
Red Pepper–Walnut Sauce
¼ cup walnuts
1 Tbsp fine dry unseasoned bread crumbs
1 clove garlic, minced (½ tsp)
1 tsp ground cumin
⅛ tsp red-pepper flakes
Salt to taste
7 oz (200 g) roasted red peppers, drained and rinsed
1 tablespoon lemon juice
Sandwich
2 medium-large baby eggplants, cut crosswise into ⅜-in-thick (1 cm) slices
Salt to taste
Ground black pepper to taste
8 small slices sourdough bread, toasted if desired
4 oz (125 g) creamy goat cheese, cut into ⅜-in-thick (1 cm) slices
¾ cup arugula leaves, washed and dried
1. To make sauce: In food processor, combine walnuts, bread crumbs, garlic, cumin, red pepper, and salt. Process until walnuts are ground. Add roasted red peppers and lemon juice and process until smooth.
2. Preheat grill or broiler.
3. To make sandwich: Spritz both sides of eggplant slices with cooking spray and season with salt and pepper. Lightly oil grill or broiler rack by rubbing it with a piece of oil-soaked paper towel (use tongs to hold paper towel when working over a hot grill). Grill or broil eggplant for 4 to 6 minutes per side, or until very tender and browned.
4. Spread about 1½ Tbsp Red Pepper–Walnut Sauce over one side of each bread slice. Layer eggplant slices and goat cheese slices on 4 bread slices. Top with arugula. Set remaining bread slices on top and cut sandwiches in half. One serving is 2 sandwich halves. Sandwiches will keep, wrapped in plastic wrap or foil, in refrigerator or cooler packed with ice packs for up to 2 days.
Per serving: 425 calories, 16 g protein, 60 g carbohydrates, 7 g fiber, 18 g total fat, 6 g saturated fat, 13 mg cholesterol, 960 mg sodium
Open-Faced Grilled Vegetable Sandwich
Serves 4
Prep Time: 15 minutes
Cook Time: 14 minutes
Healing Foods: olive oil, mushrooms, asparagus, peppers, cheese
Ailments It Heals: cardiovascular disease, diabetes, kidney disease
2 Tbsp olive oil
1 Tbsp balsamic vinegar
¼ tsp salt
⅛ tsp ground black pepper
4 portobello mushrooms, stems removed
1 small bunch asparagus, trimmed and spears cut in half
1 large red bell pepper, halved and seeded
4 slices Italian bread
3 oz (90 g) goat cheese
1. Preheat grill or broiler.
2. In small bowl, whisk together oil, balsamic vinegar, salt, and black pepper. Brush mushrooms, asparagus, and bell pepper with oil mixture.
3. Grill or broil vegetables 4 in (10 cm) from heat, turning once, until tender, about 10 minutes for asparagus and bell pepper, and about 12 minutes for mushrooms. When cool enough to handle, peel and slice pepper.
4. Turn off grill or broiler. Place bread on grill or broiler rack for 2 minutes, or until warm. Spread goat cheese on bread. Place mushrooms on each slice. Top with bell pepper and asparagus. Serve warm.
Per serving: 274 calories, 11 g protein, 26 g carbohydrates, 4 g fiber, 15 g total fat, 6 g saturated fat, 17 mg cholesterol, 443 mg sodium
Serves 16
Prep Time: 15 minutes
Cook Time: 1 hour plus cooling
Healing Foods: zucchini, eggs, carrots, cheese
Ailments It Heals: ADHD, anemia, cystic fibrosis
1 tsp olive oil
1 large onion, finely chopped
1 large zucchini, cut into ½-in (1 cm) cubes
½ tsp salt
2 large eggs
¼ cup milk
3 medium carrots, peeled, grated, blotted dry
1 cup shredded cheddar cheese
1 Tbsp chopped dill
1. Heat oven to 375°F (190°C). Lightly coat 8-in (2 L) square or round baking pan with cooking spray. In large nonstick skillet, heat oil over medium heat. Add onion and sauté for 3 minutes, or until slightly softened. Add zucchini. Increase heat to medium-high and sauté for 7 to 10 minutes, or until zucchini is soft and all liquid has evaporated. Stir in ¼ tsp salt. Remove from heat.
2. In large bowl, beat eggs, milk, and remaining ¼ tsp salt. Add zucchini, carrots, cheese, and dill. Spread in prepared pan.
3. Bake for 45 minutes, or until quiche is just set in center. Transfer to wire rack. Let cool for at least 10 minutes before cutting. Serve warm.
Per serving: 54 calories, 3 g protein, 3 g carbohydrates, 1 g fiber, 3 g total fat, 2 g saturated fat, 35 mg cholesterol, 128 mg sodium
Couscous-Stuffed Peppers
Serves 6
Prep Time: 20 minutes
Cook Time: 28 minutes
Healing Foods: peppers, zucchini, chickpeas, cheese
Ailments It Heals: cancer, cirrhosis, stress
6 large bell peppers (red, yellow, orange, or green)
1 Tbsp vegetable oil
1 small zucchini, finely chopped
2 cloves garlic, minced
1 Tbsp fresh-squeezed lemon juice
2 cups cooked couscous
15 oz (450 mL) chickpeas, drained and rinsed
1 ripe tomato, seeded and finely chopped
1 tsp dried oregano, crumbled
½ tsp salt
¼ tsp ground black pepper
½ cup crumbled feta cheese
1. Slice tops off peppers to make lids. Scoop out membranes and seeds and discard. In large saucepan of lightly salted boiling water, simmer peppers and lids, covered, for 5 minutes. Drain.
2. Preheat oven to 350°F (180°C).
3. In medium saucepan, heat oil over medium heat. Add zucchini and garlic and sauté for 2 minutes. Stir in lemon juice. Cook for 1 minute and remove from heat. Stir in couscous, chickpeas, tomato, oregano, salt, and black pepper. Stir in cheese. Fill each pepper with couscous mixture. Place upright in shallow baking dish. Cover with pepper tops.
4. Bake for 20 minutes, or just until filling is heated through.
Per serving: 207 calories, 8 g protein, 36 g carbohydrates, 7 g fiber, 4 g total fat, 1 g saturated fat, 3 mg cholesterol, 307 mg sodium
SALADS
Serves 4
Prep Time: 20 minutes
Cook Time: 45 minutes plus chilling, standing
Healing Foods: beef, vinegar, mustard, potatoes, green beans, peas, leeks
Ailments It Heals: ADHD, anemia, infertility
1 lb (500 g) beef fillet
1 tsp plus 1½ Tbsp olive oil
1 Tbsp red wine vinegar
1½ tsp dijon mustard
Pinch of sugar
Salt and ground black pepper
¾ lb (375 g) new potatoes, scrubbed
¼ lb (125 g) haricots verts (French green beans) or regular green beans, halved
½ cup shelled fresh or frozen peas
1 large leek, finely chopped
2 Tbsp snipped fresh chives
1. Preheat oven to 450°F (230°C). Rub fillet with 1 tsp oil and set on a rack in a roasting pan. Roast for 15 minutes for rare beef or up to 25 minutes for well done.
2. Meanwhile, in large mixing bowl, whisk together vinegar, mustard, sugar, salt, pepper, and 1½ Tbsp oil.
3. When beef is done, remove from oven and let stand for 5 minutes, then cut into thin slices against the grain. Add to bowl with dressing and let cool.
4. In saucepan of boiling water, cook potatoes for 15 minutes, or until tender. Drain well. When cool enough to handle, cut in half or into thick slices and add to bowl.
5. Drop green beans into another pan of boiling water and cook for 1 minute. Add peas and cook for 3 minutes, or until vegetables are tender. Drain vegetables and refresh briefly under cold running water, then add to bowl. Toss well. Cover and refrigerate for 30 minutes.
6. About 15 minutes before serving, remove salad from refrigerator and stir in leek and chives.
Per serving: 318 calories, 24 g protein, 25 g carbohydrates, 4 g fiber, 14 g total fat, 4 g saturated fat, 60 mg cholesterol, 117 mg sodium
Serves 6
Prep Time: 35 minutes
Cook Time: 22 minutes
Healing Foods: pecans, potatoes, radishes, pears, salad greens, pork
Ailments It Heals: infertility, memory loss, menstrual problems, neuralgia
Salad
⅓ cup halved pecans
1½ lb (750 g) new potatoes (even sized), washed
2 Tbsp finely minced fresh ginger
2 tsp coarse mustard
2 tsp white wine vinegar
2 Tbsp canola oil
2 tsp hazelnut oil
Salt and ground black pepper
1 small daikon radish (Japanese white radish), peeled and thinly sliced
8 red radishes, cut into quarters
2 firm ripe pears
1 oak leaf lettuce or other greens, separated into leaves
1 bunch watercress, tough stalks discarded
12 oz (375 g) cooked roast pork loin, trimmed of fat and thinly sliced
1. Heat small skillet over medium-high heat and toast pecans for 6 to 7 minutes. Cool, then chop roughly. Set aside.
2. In saucepan of boiling water, cook potatoes for 15 minutes, or until tender. Drain. When cool enough to handle, cut into quarters and place in mixing bowl.
3. Put ginger in garlic crusher and press to squeeze out juice (this will have to be done in three or four batches). You need 2 tsp of this ginger juice. In small jar or container with a tight-fitting lid, add ginger, mustard, vinegar, oils, and salt and pepper to taste. Shake well to mix. Pour about one-third of dressing over warm potatoes and toss gently to coat. Leave to cool.
4. In another bowl, toss the daikon and red radishes with half of remaining dressing, to prevent them from browning. Halve pears lengthways and scoop out cores, then cut into long wedges. Toss with radishes.
5. Arrange lettuce leaves and watercress in shallow salad bowl. Add radish mixture to potatoes and gently mix together. Pile mixture onto the middle of the salad leaves and arrange pork slices on top.
6. Stir toasted pecans into remaining dressing and drizzle over top of salad. Serve immediately.
Per serving: 355 calories, 21 g protein, 34 g carbohydrates, 5 g fiber, 16 g total fat, 3 g saturated fat, 48 mg cholesterol, 93 mg sodium
Serves 4
Prep Time: 25 minutes
Cook Time: 25 minutes
Healing Foods: mustard, lemons, pork, grains, grapefruits, salad greens
Ailments It Heals: AIDS and HIV infection, celiac disease, jaundice
¼ cup apricot jam
2 Tbsp dijon mustard
1 tsp grated lemon zest
2 Tbsp fresh lemon juice
1 tsp chili powder
1 lb (500 g) well-trimmed pork tenderloin
¾ tsp salt
2 cups water
1 cup quinoa, well rinsed
1 Tbsp olive oil
3 pink grapefruits
8 cups arugula (about 2 bunches)
1. Preheat oven to 400°F (200°C). In large bowl, whisk together jam, mustard, lemon zest, lemon juice, and ½ tsp chili powder. Measure out 3 Tbsp of jam mixture and reserve.
2. Place pork in small roasting pan. Rub with ¼ tsp salt and remaining ½ tsp chili powder. Roast for 15 minutes. Brush 3 Tbsp jam mixture over pork and roast for 10 minutes, or until cooked through but still juicy.
3. Meanwhile, in large saucepan, bring water to a boil. Add quinoa and remaining ½ tsp salt and return to a boil. Reduce to a simmer, cover, and cook for 12 minutes, or until tender. Drain.
4. Whisk oil with remaining jam mixture in bowl. Add quinoa, tossing to combine.
5. With paring knife, cut off skin from grapefruits. Working over a bowl to catch juice, cut between membranes to release sections. Add sections and ¼ cup grapefruit juice to bowl with quinoa.
6. Place quinoa salad on bed of arugula. Thinly slice pork and arrange on top.
Per serving: 450 calories, 31 g protein, 59 g carbohydrates, 5 g fiber, 10 g total fat, 2 g saturated fat, 65 mg cholesterol, 697 mg sodium
Asian Chicken Salad
Serves 4
Prep Time: 20 minutes
Cook Time: 10 minutes
Healing Foods: lettuce, peas, oranges, plums, chicken, peanut butter
Ailments It Heals: acne, hepatitis, obesity
1 lb (500 g) romaine lettuce
4 oz (125 g) snow peas
20 oz (568 mL) canned lychees, drained and cut in half
1 large navel orange, peeled and cut into sections
1 red plum, pitted and sliced
4 scallions, thinly sliced
12 oz (375 g) boneless, skinless chicken breast halves
⅓ cup nonfat mayonnaise
3 Tbsp creamy peanut butter
1 clove garlic, minced
1. Finely shred lettuce and put into large salad bowl. Trim snow peas and remove strings with fingers. Cut peas in half on the diagonal and add to salad bowl. Add lychees, orange, plum, and scallions and toss to mix.
2. Coat nonstick ridged grill pan with cooking spray and set over medium-high heat for 2 minutes, or until hot. Grill chicken breasts for 4 minutes on each side, or until cooked through.
3. Meanwhile, in small measuring cup, whisk mayonnaise, peanut butter, and garlic until blended. Diagonally cut chicken into thin slices and add to salad bowl. Right before serving, drizzle salad with dressing and toss to coat.
Per serving: 378 calories, 27 g protein, 53 g carbohydrates, 7 g fiber, 9 g total fat, 2 g saturated fat, 49 mg cholesterol, 378 mg sodium
Serves 4
Prep Time: 30 minutes
Healing Foods: oranges, grapefruits, chicken, olives, salad greens
Ailments It Heals: anemia, fibroids, prostate problems, varicose veins
3 navel oranges
2 ruby red grapefruits
3 Tbsp olive oil
1 Tbsp balsamic vinegar
2 tsp dijon mustard
½ tsp salt
2 generous cups shredded cooked chicken breasts or thighs, leftover or poached
½ cup kalamata olives, pitted and sliced
½ cup slivered red onion
2 bunches arugula, tough stems trimmed (about 6 cups)
1. With paring knife, cut off and discard skin, white pith, and outer membrane of oranges and grapefruits. Working over a bowl to catch juices, section oranges and grapefruits: Use paring knife to cut along both sides of each dividing membrane to release segments, transferring them to smaller bowl. Squeeze any juice left in membranes into bowl. Measure out 3 Tbsp of citrus juice and transfer to large salad bowl (reserve any extra juice for another use).
2. Whisk oil, vinegar, mustard, and salt into citrus juice in bowl. Add chicken, olives, onion, arugula, and orange and grapefruit sections and toss well.
Per serving: 385 calories, 27 g protein, 29 g carbohydrates, 5 g fiber, 19 g total fat, 3 g saturated fat, 70 mg cholesterol, 619 mg sodium
Serves 4
Prep Time: 15 minutes
Cook Time: 13 minutes
Healing Foods: chicken, limes, salad greens, cantaloupe, tomato
Ailments It Heals: colds and flu, diabetes, hives, respiratory disorders
1 Tbsp chili powder
1 tsp dried oregano
1 lb (500 g) boneless, skinless chicken breasts
1 Tbsp olive oil
5 Tbsp fresh lime juice
½ tsp salt
2 corn tortillas (6-in or 15 cm diameter), cut into 8 wedges each
2 Tbsp light mayonnaise
2 tsp dijon mustard
2 bunches watercress, tough stems trimmed (about 6 cups)
3 cups cantaloupe chunks (½ in or 1 cm)
2 cups cherry tomatoes, halved
2 scallions, thinly sliced
1. Preheat oven to 450°F (230°C). In small bowl, stir together chili powder and oregano. Measure out 1 tsp of mixture and set aside. Rub remaining mixture into chicken.
2. In small bowl, whisk together oil, reserved 1 tsp spice mixture, 1 Tbsp lime juice, and ¼ tsp salt. Dip tortilla wedges into mixture. Transfer wedges to baking sheet and bake for 5 minutes, or until crisp. Remove from oven and preheat broiler.
3. Broil chicken 6 in (15 cm) from heat for 4 minutes per side, or until cooked through. When cool enough to handle, slice into bite-size pieces.
4. Meanwhile, in large bowl, whisk together mayonnaise, mustard, and remaining 4 Tbsp lime juice and ¼ tsp salt. Add chicken, watercress, cantaloupe, tomatoes, and scallions. Serve topped with tortilla wedges.
Per serving: 286 calories, 28 g protein, 23 g carbohydrates, 4 g fiber, 10 g total fat, 2 g saturated fat, 75 mg cholesterol, 616 mg sodium
Jamaican Jerked Chicken Salad
Serves 4
Prep Time: 15 minutes
Cook Time: 8 minutes
Healing Foods: vinegar, chicken, pineapples, kiwi, peppers, jicama
Ailments It Heals: arthritis, chronic fatigue syndrome, colds and flu
3 cloves garlic, minced
1¼ tsp dried thyme
1 tsp ground black pepper
¾ tsp ground allspice
4 scallions, thinly sliced
¾ tsp salt
2 tsp dark brown sugar
4 Tbsp red wine vinegar
2 Tbsp dijon mustard
1 lb (500 g) boneless, skinless chicken breasts
1 Tbsp olive oil
2 cups pineapple chunks
4 kiwi, peeled and cut into wedges
1 large red bell pepper, cut into matchsticks
1 cup jicama matchsticks
1. In large bowl, stir together garlic, thyme, black pepper, allspice, half the scallions, and ½ tsp salt. Stir in brown sugar, 2 Tbsp vinegar, and 1 Tbsp mustard and mix well. Add chicken, rubbing mixture into chicken. Cover and set aside.
2. In separate bowl, whisk together oil and remaining 2 Tbsp vinegar, 1 Tbsp mustard, ¼ tsp salt. Add pineapple, kiwi, bell pepper, jicama, and remaining scallions. Toss to combine.
3. Preheat broiler. Broil chicken 6 in (15 cm) from heat for 4 minutes per side, or until cooked through. When cool enough to handle, slice chicken on diagonal. Add to bowl with salad and toss.
Per serving: 287 calories, 28 g protein, 31 g carbohydrates, 5.9 g fiber, 6 g total fat, 1 g saturated fat, 66 mg cholesterol, 701 mg sodium
Serves 4
Prep Time: 15 minutes
Cook Time: 1 hour 15 minutes
Healing Foods: buckwheat, fish, cucumbers, peas, fennel, seaweed
Ailments It Heals: cancer, flatulence, sore throat
8 oz (250 g) kasha (toasted buckwheat)
2½ cups vegetable stock
3 Tbsp sunflower oil
2 Tbsp extra-virgin olive oil
1 Tbsp white wine vinegar
1 tsp dijon mustard
2 Tbsp chopped fresh mixed herbs, such as basil, marjoram, oregano, rosemary, sage, and thyme
14 oz (420 g) frozen mixed seafood, thawed
1 English cucumber, diced
7 oz (210 g) sugar snap peas, sliced
1 fennel bulb, about (8 oz or 250 g), halved and thinly sliced
4 oz (125 g) radishes, thinly sliced
1 sheet toasted nori
Salt and ground black pepper
1. Put kasha in nonstick saucepan, pour in stock, and bring to a boil. Cover and simmer for 5 minutes, or until kasha has absorbed the stock.
2. Stir in 2 Tbsp sunflower oil, cover, and cook for 10 minutes. Remove lid and fluff kasha with a fork, tossing and turning to separate grains. Cook over very low heat, uncovered, for 1 hour, tossing the kasha with a fork every 10 minutes to separate grains. When done, place in large salad bowl.
3. Meanwhile, in medium bowl, whisk together olive oil, vinegar, mustard, and mixed herbs until thoroughly mixed.
4. Heat remaining 1 Tbsp sunflower oil in wok or large frying pan. Add seafood and stir-fry over medium heat for 2 to 3 minutes, or until hot. Add hot seafood to kasha together with cucumber, sugar snap peas, fennel, and radishes. Drizzle dressing over top and toss gently to mix.
5. Snip nori into fine strips with scissors, sprinkle over salad, and serve immediately.
Per serving: 500 calories, 27 g protein, 56 g carbohydrates, 10 g fiber, 20 g total fat, 3 g saturated fat, 135 mg cholesterol, 682 mg sodium
Grilled Salmon Salad
Serves 4
Prep Time: 30 minutes plus marinating
Cook Time: 5 minutes
Healing Foods: cardamom, fish, salad greens, mangoes, papayas, oranges
Ailments It Heals: acne, cholesterol (high), psoriasis
8 cardamom pods, crushed
1 tsp cumin seeds
Finely grated zest and juice of 1 lime
Juice of 1 large orange
1 Tbsp light soy sauce
1 Tbsp honey
Salt and ground black pepper
4 pieces (4 oz or 125 g each) skinless salmon fillet
4 cups mixed salad leaves, such as oak leaf, red leaf lettuce, and baby chard, or use romaine
1 mango, peeled and cut into 1-in (2.5 cm) cubes
1 papaya, peeled, seeded, and cut into 1-in (2.5 cm) cubes
1 orange, peeled and segmented
1. Heat small nonstick skillet over medium heat. Scrape seeds from cardamom pods and add to hot pan with cumin seeds. Toast for a few seconds to release aromas and remove seeds to shallow nonmetallic dish.
2. Add lime zest and juice, orange juice, soy sauce, and honey to seeds. Season lightly with salt and pepper. Lay salmon pieces in dish and turn to coat both sides. Cover and let marinate for 30 minutes.
3. Preheat grill or oven broiler. Lift salmon out of marinade, place on grill rack or broiler pan, and grill or broil for 4 to 5 minutes on one side only. The fillets should still be slightly translucent in the center. Meanwhile, pour marinade into small saucepan and bring just to a boil.
4. Arrange salad leaves in middle of 4 plates. Scatter mango and papaya cubes and orange segments over salad. Place cooked salmon on top of salad and drizzle with warm marinade. Serve immediately.
Per serving: 313 calories, 26 g protein, 30 g carbohydrates, 4 g fiber, 10 g total fat, 2 g saturated fat, 77 mg cholesterol, 223 mg sodium
Serves 4
Prep Time: 15 minutes
Cook Time: 20 minutes
Healing Foods: potatoes, lemons, green beans, fish, tomatoes, salad greens
Ailments It Heals: Alzheimer’s disease, hives, hyperthyroidism, mood disorders
1 lb (500 g) small red-skinned potatoes, cut into eighths
⅓ cup fresh lemon juice
2 Tbsp olive oil
2 Tbsp dijon mustard
½ tsp salt
12 oz (375 g) green beans, cut into 2-in (5 cm) lengths
2 tuna steaks (1 in or 2.5 cm thick, 1½ lb or 750 g total)
½ tsp ground black pepper
1 pint cherry tomatoes, halved
1 bunch watercress, tough stems trimmed
1 belgian endive, cut crosswise into ½-in (1 cm) slices
1. In large pot of boiling water, cook potatoes for 10 minutes, or until tender. Drain.
2. Meanwhile, in large bowl, whisk together lemon juice, oil, mustard, and ¼ tsp salt. Add potatoes while still warm, tossing to coat.
3. In vegetable steamer, steam green beans for 4 minutes, or until crisp-tender. Add to bowl with potatoes and toss to combine.
4. Meanwhile, preheat broiler. Place tuna on broiler pan and sprinkle with pepper and remaining ¼ tsp salt. Broil 6 in (15 cm) from heat for 3 minutes per side for medium-rare.
5. Add tomatoes, watercress, and endive to bowl, tossing well. To serve, slice tuna and place on top.
Per serving: 427 calories, 41 g protein, 32 g carbohydrates, 6 g fiber, 15 g total fat, 3 g saturated fat, 58 mg cholesterol, 566 mg sodium
Serves 4
Prep Time: 25 minutes
Healing Foods: beans, fish, lemons, salad greens, tomatoes
Ailments It Heals: depression, cholesterol (high), PCOS
DRESSING
3 Tbsp lemon juice
1 clove garlic, minced
¼ tsp salt, or to taste
⅛ tsp crushed red-pepper flakes
¼ cup extra-virgin olive oil
Ground black pepper
SALAD
19 oz (540 mL) cannellini beans, drained and rinsed
6 oz (175 g) water-packed chunk light tuna, drained and flaked
⅓ cup finely diced red onion
2 tsp chopped fresh rosemary
1½ tsp freshly grated lemon zest
6 cups arugula, washed, dried, and torn into bite-size pieces
1 cup cherry tomatoes, quartered
1. In small bowl, combine lemon juice, garlic, salt, and red pepper. Gradually whisk in the oil. Season to taste with pepper.
2. To make the salad: In medium bowl, combine beans, tuna, onion, rosemary, and lemon zest. Add ¼ cup dressing (save remaining dressing for the arugula). Toss to coat well. (The tuna-bean salad will keep, covered, in the refrigerator for up to 1 day.)
3. Just before serving, place arugula in large bowl. Add reserved dressing and toss to coat well. Divide arugula mixture among 4 plates. Top with tuna-bean salad and garnish with cherry tomatoes. One serving is ⅔ cup tuna-bean salad and 1½ cups arugula.
Per serving: 305 calories, 18 g protein, 25 g carbohydrates, 7 g fiber, 15 g total fat, 2 g saturated fat, 26 mg cholesterol, 500 mg sodium
Serves 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Healing Foods: yucca, shrimp, garlic, green beans
Ailments It Heals: Alzheimer’s disease, burns, cancer
1 bag (24 oz or 750 g) frozen yucca
1 Tbsp olive oil
1 lb (500 g) shrimp, peeled and deveined
2 cloves garlic, sliced thin
3 bunches scallions, cut into 1½-in (3.5 cm) pieces
½ lb (250 g) fresh string beans, steamed
Salt and ground black pepper
1. In large pot of boiling water, boil yucca for 10 minutes, or until soft. Do not overcook, or it will be mushy.
2. Remove and drain in colander. Cut into slices.
3. Heat large skillet or wok over high heat. When hot, add oil and coat pan. Add shrimp and cook, stirring, for 2 to 3 minutes, or until almost entirely pink. Add garlic and scallions and cook, stirring, for 2 minutes, or until scallions are bright green. Pour over yucca. Serve with string beans. Season to taste with salt and pepper.
Per serving: 429 calories, 19 g protein, 74 g carbohydrates, 5 g fiber, 6 g total fat, 1 g saturated fat, 143 mg cholesterol, 661 mg sodium
Serves 4
Prep Time: 15 minutes
Cook Time: 11 minutes
Healing Foods: shellfish, lemons, mustard, celery, peppers
Ailments It Heals: burns, halitosis, shingles
1 cup dry white wine
1 tsp dried tarragon
½ tsp dried oregano
1 dozen littleneck clams, well scrubbed
12 oz (375 g) large shrimp, shelled and deveined
8 oz (250 g) sea scallops, halved horizontally
½ cup fresh lemon juice
1 Tbsp olive oil
1½ tsp dijon mustard
2 celery stalks, halved lengthwise and cut crosswise into ¼-in (0.5 cm) slices
2 red bell peppers, diced
⅓ cup chopped parsley
1. In large saucepan, combine white wine, tarragon, and oregano and bring to a boil over high heat. Add clams, cover, and cook for 4 to 5 minutes, or until clams open (check after 3 minutes as some will open before others). Remove clams as they open (discard any that do not open). Reserve liquid in pan. When clams are cool enough to handle, remove clam meat and place in large bowl. Discard shells.
2. Heat liquid in pan over medium-low heat. Add shrimp and cook for 3 to 4 minutes, or until cooked through. With slotted spoon, remove shrimp, reserving liquid in pan. When shrimp are cool enough to handle, halve them horizontally and add to bowl with clams.
3. Heat liquid in pan over medium-low heat. Add scallops and cook for 2 minutes, or until cooked through. With slotted spoon, transfer scallops to bowl, reserving liquid in pan. Cool liquid to room temperature and measure out ½ cup.
4. In medium bowl, whisk together lemon juice, oil, mustard, and ½ cup reserved cooking liquid. Pour over shellfish. Add celery, bell peppers, and parsley and toss to combine. Chill salad until serving time.
Per serving: 208 calories, 30 g protein, 9 g carbohydrates, 1 g fiber, 6 g total fat, 1 g saturated fat, 138 mg cholesterol, 285 mg sodium
Crab and Avocado Salad
Serves 6
Prep Time: 20 minutes
Cook Time: 15 minutes plus cooling
Healing Foods: bulgur, tomatoes, shellfish, avocados, apples, bean sprouts, lettuce
Ailments It Heals: atherosclerosis, chronic fatigue syndrome, menstrual problems
1 cup bulgur wheat
2½ cups boiling water
1 Tbsp olive oil
3 Tbsp chopped fresh flat-leaf parsley
1 Tbsp snipped fresh chives
2 medium tomatoes, diced
4 Tbsp lemon juice
Salt and ground black pepper
12 oz (375 g) fresh white crabmeat
2 avocados
2 crisp green apples
½ cup bean sprouts
3 Tbsp low-fat mayonnaise
3 Tbsp low-fat plain yogurt
Pinch of cayenne pepper
1 head butter (Bibb or Boston) lettuce, separated into leaves
¼ cup walnut halves, toasted and roughly chopped
1. Put bulgur wheat and boiling water in large saucepan. Bring to a boil over high heat, then reduce heat and simmer for 10 to 15 minutes, or until grains are just tender. Drain in a large sieve, pressing down well to squeeze out excess water. Let cool.
2. Combine oil, parsley, chives, diced tomatoes, and 3 Tbsp lemon juice in large mixing bowl. Add bulgur wheat and mix thoroughly, then season with salt and pepper to taste. Let stand at room temperature while preparing crab salad.
3. Pick over and flake crabmeat, discarding any fragments of shells. Place crabmeat in large bowl. Halve, pit, and peel avocados, then chop flesh and add to crab. Quarter and core apples, then thinly slice. Add apple slices and bean sprouts to crabmeat.
4. In small bowl, mix mayonnaise and yogurt until smooth. Add cayenne and remaining 1 Tbsp lemon juice and stir. Spoon into crab mixture and toss very gently until just combined.
5. Pile bulgur onto serving platter and arrange lettuce leaves on top. Spoon crab salad onto leaves and scatter walnuts over top. Serve immediately.
Per serving: 341 calories, 18 g protein, 39 g carbohydrates, 10 g fiber, 15 g total fat, 2 g saturated fat, 57 mg cholesterol, 254 mg sodium
Serves 4
Prep Time: 20 minutes
Cook Time: 15 minutes
Healing Foods: potatoes, peas, grapes, salad greens, lobster
Ailments It Heals: cardiovascular disease, depression, varicose veins, yeast infections
½ lb (250 g) baby red-skinned new potatoes, scrubbed
2 Tbsp low-fat mayonnaise
2 Tbsp low-fat plain yogurt
Finely grated zest of 1 lime
Salt and ground black pepper
2 small shallots, thinly sliced
½ cup snow peas, sliced
½ cup halved seedless red grapes
½ cup halved seedless green grapes
2 cups arugula, washed
1 cup watercress, washed
1 lb (500 g) cooked lobster meat
1. Put potatoes in a saucepan and cover with boiling water. Cook over medium-high heat for 15 minutes, or until just tender. Drain and leave to cool, then cut potatoes in half. Place in large bowl.
2. While potatoes are cooling, mix together mayonnaise, yogurt, and lime zest, and season with salt and pepper to taste.
3. Toss potatoes with shallots, snow peas, grapes, and lime dressing.
4. Arrange arugula on 4 large plates, and add watercress and potato salad. Scatter lobster on top.
Per serving: 219 calories, 26 g protein, 25 g carbohydrates, 2 g fiber, 2 g total fat, 0 g saturated fat, 81 mg cholesterol, 518 mg sodium
Serves 5
Prep Time: 15 minutes
Cook Time: 45 minutes
Healing Foods: barley, olive oil, beets, dill
Ailments It Heals: AIDS and HIV infection, diabetes, gallstones
2½ cups water
½ cup pearl barley
½ tsp salt
⅓ cup extra-virgin olive oil
3 Tbsp red wine vinegar
Ground black pepper to taste
1½ cups (8 oz or 250 g) diced cooked beets
½ cup chopped scallions
½ cup crumbled feta cheese
3 Tbsp chopped fresh dill
1. In small saucepan, combine water, barley, and ¼ tsp salt. Cover and simmer over medium-low heat for 40 to 45 minutes, or until tender. Transfer to large bowl and let cool.
2. In small bowl, whisk oil, vinegar, remaining ¼ tsp salt, and pepper. Add to barley along with beets, scallions, cheese, and dill. Toss to coat.
Per serving: 273 calories, 5 g protein, 23 g carbohydrates, 4 g fiber, 18 g total fat, 4 g saturated fat, 13 mg cholesterol, 444 mg sodium
Broccoli and Pearl Barley Salad
Serves 4
Prep Time: 15 minutes plus cooling
Cook Time: 30 minutes
Healing Foods: barley, broccoli, zucchini, peas, apricots, seeds
Ailments It Heals: hemorrhoids, hypoglycemia, lactose intolerance, obesity
Spicy tomato dressing
3 Tbsp extra-virgin olive oil
1 Tbsp tomato paste
Juice of 1 lime
2 tsp ground cumin
Dash of Tabasco sauce
1 clove garlic, crushed
2 Tbsp chopped fresh coriander or flat-leaf parsley (optional)
Salad
⅔ cup pearl barley
3 cups cold water
7 oz (200 g) broccoli, cut into small florets
3 zucchini, thickly sliced
3.5 oz (100 g) sugar snap peas, halved
¼ cup dried apricots, thinly sliced
Salt and ground black pepper
¼ cup pepitas (pumpkin seeds)
1. In large bowl, whisk together oil, tomato paste, lime juice, cumin, Tabasco, garlic, and coriander or parsley, if using. Set dressing aside.
2. Rinse barley in one or two changes of water—do this in a bowl, swirling grains with your fingers and pouring off cloudy water. Drain barley in a sieve, then place in saucepan and pour in 3 cups water. Bring to a boil, then reduce heat and cover. Simmer very gently for 30 minutes, or until most of the water has been absorbed and grains are tender but still firm. Drain well.
3. While barley is cooking, bring a second pan of water to a boil. Add broccoli, zucchini, and peas and bring to a boil. Reduce heat and simmer for 3 to 4 minutes, or until just tender but still crisp. Drain well and rinse briefly with cold water to refresh and stop the cooking.
4. Stir apricots into dressing. Add barley and vegetables to dressing as soon as they are cooked, and mix well to coat. Check the seasoning, then cover and allow to cool until just warm.
5. Add pepitas to salad just before serving, warm or cold.
Per serving: 315 calories, 9 g protein, 46 g carbohydrates, 11 g fiber, 13 g total fat, 2 g saturated fat, 0 mg cholesterol, 65 mg sodium
Serves 6
Prep Time: 25 minutes
Cook Time: 1 hour 45 minutes
Healing Foods: wheat, apricots, olive oil, mint, almonds
Ailments It Heals: atherosclerosis, diabetes, nail problems
¾ cup hard wheat berries or spelt berries, rinsed
½ cup dried apricots, diced
¼ cup extra-virgin olive oil
3 Tbsp orange juice
2 Tbsp lemon juice
½ tsp honey
½ tsp ground cinnamon
1 clove garlic, minced
½ tsp salt, or to taste
Ground black pepper to taste
½ cup chopped scallions
⅓ cup chopped fresh mint
⅓ cup slivered almonds or chopped peeled pistachios, toasted
1. In large saucepan, place wheat berries and cover generously with water. Bring to a simmer over medium-high heat. Reduce heat to medium-low, partially cover, and cook until wheat berries are tender, 1½ to 1¾ hours. (Add more water, if necessary.) Drain and rinse with cold running water.
2. Meanwhile, place apricots in small bowl. Cover with boiling water and let soak for 5 to 10 minutes. Drain.
3. In medium bowl or jar with tight-fitting lid, combine oil, orange juice, lemon juice, honey, cinnamon, garlic, salt, and pepper. Whisk or shake to blend.
4. In large bowl, combine wheat berries, apricots, scallions, and mint. Add orange juice dressing and toss to coat well. Just before serving, sprinkle with nuts. The salad will keep, covered, in the refrigerator for up to 2 days.
Per serving: 262 calories, 6 g protein, 32 g carbohydrates, 5 g fiber, 13 g total fat, 2 g saturated fat, 0 mg cholesterol, 200 mg sodium
Serves 6
Prep Time: 15 minutes
Cook Time: 10 minutes
Healing Foods: , peas, carrots, basil, peppers, peanuts
Ailments It Heals: anorexia, blood pressure, cirrhosis, eye problems
12 oz (375 g) whole wheat linguine
½ lb (250 g) snow peas, halved lengthwise
3 medium carrots, peeled, cut into 2-in (5 cm) lengths, and cut lengthwise into thin slices
2 cups packed fresh basil leaves
½ cup packed fresh mint leaves
¼ cup packed fresh cilantro leaves
2 cloves garlic
2 Tbsp dark sesame oil
1 Tbsp vegetable oil
¼ tsp red-pepper flakes
½ tsp salt
1 red bell pepper, seeded and cut into slivers
3 scallions, finely chopped
2 Tbsp chopped unsalted dry-roasted peanuts
1. Cook linguine in large pot of lightly salted boiling water until tender, following package directions. For last 2 minutes of cooking, add snow peas and carrots. Drain in colander. Rinse under cold running water. Drain well.
2. Meanwhile, in small food processor, combine basil, mint, cilantro, garlic, oils, pepper flakes, and ¼ tsp salt. Pulse until a paste forms.
3. In large bowl, combine linguine, snow peas, carrots, bell pepper, scallions, basil mixture, and remaining ¼ tsp salt. Serve at room temperature or chilled. Garnish with peanuts.
Per serving: 321 calories, 12 g protein, 52 g carbohydrates, 11 g fiber, 10 g total fat, 1 g saturated fat, 0 mg cholesterol, 355 mg sodium
Buckwheat Noodles with Tofu and Green Vegetables
Serves 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Healing Foods: garlic, zucchini, tofu, buckwheat, salad greens
Ailments It Heals: atherosclerosis, diabetes, memory loss, menopause, menstrual problems, osteoporosis
1 Tbsp vegetable oil
4 scallions, chopped
4 cloves garlic, minced
1 medium zucchini, halved lengthwise and cut crosswise into ¼-in-thick (0.5 cm) slices
½ cup vegetable broth or reduced-sodium, fat-free chicken broth
2 Tbsp reduced-sodium soy sauce
2 tsp cornstarch
1 tsp dark sesame oil
6 oz (175 g) extra-firm tofu, cut in cubes
6 oz (175 g) buckwheat (soba) noodles
1 cup packed watercress, tough stems removed
2 Tbsp chopped cilantro
½ cup roasted unsalted soy nuts
1. In large nonstick skillet, heat oil over medium-high heat. Reserve some dark green parts of scallions for garnish. Add remaining scallions, garlic, and zucchini to skillet. Sauté for 5 minutes, or until softened.
2. In small bowl, whisk together broth, soy sauce, cornstarch, and sesame oil until smooth. Add to skillet along with tofu. Heat to a boil and cook, stirring constantly, for 1 to 2 minutes, or until sauce thickens. Remove from heat.
3. In large pot of lightly salted boiling water over medium-high heat, cook noodles until tender, following package directions. Reserve ¼ cup cooking liquid. Drain noodles and rinse under cold running water.
4. Combine noodles, zucchini-tofu mixture, reserved cooking liquid, watercress, and cilantro in large bowl. Toss gently. Divide into 4 portions. Garnish with reserved scallions, and soy nuts.
Per serving: 322 calories, 20 g protein, 45 g carbohydrates, 10 g fiber, 9 g total fat, 2 g saturated fat, 0 mg cholesterol, 647 mg sodium
Rustic Grilled Vegetable and Rigatoni Salad
Serves 4
Prep Time: 15 minutes plus cooling and marinating
Cook Time: 27 minutes
Healing Foods: peppers, tomatoes, eggplant, vinegar, olive oil
Ailments It Heals: Alzheimer’s disease, blood pressure, memory loss
8 oz (250 g) rigatoni
1 large red bell pepper, seeded and halved
2 medium tomatoes, cut into wedges
1 medium eggplant, trimmed and sliced lengthways
2 Tbsp balsamic vinegar or lemon juice
2 Tbsp olive oil
2 Tbsp chopped fresh basil
1 Tbsp chopped capers
1 large clove garlic, crushed (optional)
¼ cup grated parmesan cheese
Salt and ground black pepper
1. Cook rigatoni in boiling water for 10 to 12 minutes, or according to package directions, until al dente. Drain and rinse under cold running water, then drain thoroughly and set aside to cool.
2. Preheat broiler or grill to high. Broil or grill pepper halves, skin side up, for 5 to 10 minutes, or until blistered and blackened. Place in resealable plastic bag, then leave until cool enough to handle.
3. Broil or grill tomatoes and eggplant for 5 minutes, turning so that they cook evenly and removing pieces as they are ready. Place tomato wedges in large salad bowl. Set eggplant slices aside on plate to cool slightly.
4. Cut eggplant slices into 1-in (2.5 cm) strips and add to salad bowl. Peel peppers and cut into 1-in (2.5 cm) strips, then add to bowl. Mix in pasta.
5. In small bowl, mix vinegar or lemon juice, oil, basil, capers, garlic (if using), and cheese. Lightly toss with salad. Season lightly with salt and pepper. Set salad aside to marinate for about 30 minutes so that the flavors can infuse before serving.
Per serving: 242 calories, 8 g protein, 38 g carbohydrates, 4 g fiber, 7 g total fat, 2 g saturated fat, 5 mg cholesterol, 137 mg sodium
Serves 4
Prep Time: 15 minutes
Cook Time: 10 minutes
Healing Foods: lemons, fennel, raisins, fish
Ailments It Heals: halitosis, lactose intolerance, menstrual problems
8 oz (250 g) medium pasta shells
½ cup fresh lemon juice
3 Tbsp tomato paste
1 tsp fennel seeds
½ tsp salt
1 fennel bulb, stalks removed (fronds reserved), bulb cut into ½-in (1 cm) chunks
⅓ cup raisins
13.5 oz (400 g) sardines packed in oil, drained
1. In large pot of boiling water, cook pasta according to package directions. Drain, reserving ½ cup of pasta cooking liquid.
2. Meanwhile, in large bowl, whisk together lemon juice, tomato paste, fennel seeds, and salt. Whisk in the reserved pasta liquid.
3. Add drained pasta, fennel chunks, and raisins to bowl and toss well.
4. Mince enough reserved fennel fronds to get ½ cup. Add minced fronds and sardines to bowl, and toss gently to combine. Serve at room temperature or chilled.
Per serving: 452 calories, 29 g protein, 61 g carbohydrates, 15 g fiber, 10 g total fat, 1 g saturated fat, 114 mg cholesterol, 830 mg sodium
Spinach Salad with Chickpeas
Serves 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Healing Foods: onions, chickpeas, flax, spinach, apples
Ailments It Heals: eye problems, menopause, obesity, psoriasis, stroke
2 medium onions, cut into ½-in (1 cm) slices
15 oz (425 mL) chickpeas, drained, rinsed, and patted dry
¼ cup lemon juice
2 Tbsp flaxseed oil
1 Tbsp olive oil
1 clove garlic, minced
½ tsp salt
½ cup crumbled feta cheese
5 oz (150 g) baby spinach
2 apples, cored and sliced
2 Tbsp ground flaxseed
1. Preheat oven to 400°F (200°C). Coat baking sheet with sides with olive oil cooking spray. Add onion slices and coat each with spray. Roast for 10 minutes. Add chickpeas and roast for 10 minutes, or until onions are tender and browned.
2. Meanwhile, in measuring cup, whisk together lemon juice, oils, garlic, and salt. Stir in cheese.
3. Place spinach in large bowl and toss with onions, chickpeas, apples, and flaxseed. Drizzle with the vinaigrette.
Per serving: 292 calories, 9 g protein, 37 g carbohydrates, 10 g fiber, 14 g total fat, 3 g saturated fat, 8 mg cholesterol, 476 mg sodium
Serves 4
Prep Time: 15 minutes
Cook Time: 5 minutes
Healing Foods: peppers, green beans, corn, beans, cheese
Ailments It Heals: depression, diverticulitis, hemorrhoids
¼ cup red wine vinegar
2 Tbsp olive oil
1 Tbsp honey
1 chipotle pepper in adobo, finely chopped (2 tsp)
Salt to taste
12 oz (375 g) green beans, halved
1 cup frozen corn kernels
15 oz (425 mL) black beans, drained and rinsed
15 oz (425 mL) red kidney beans, drained and rinsed
1 celery stalk, diced
⅓ cup finely chopped red onion
4 oz (125 g) manchego or monterey jack cheese, cut into ¼-in-wide (0.5 cm) matchsticks
1. In large bowl, whisk together vinegar, oil, honey, chipotle, and salt.
2. Meanwhile, in large vegetable steamer, steam green beans for 5 minutes, or until crisp-tender. Add corn during the final minute of steaming. Transfer hot vegetables to bowl with dressing and toss to coat.
3. Add black beans, kidney beans, celery, onion, and cheese and toss to combine. Serve at room temperature or chilled.
Per serving: 404 calories, 20 g protein, 43 g carbohydrates, 10 g fiber, 18 g total fat, 8 g saturated fat, 30 mg cholesterol, 510 mg sodium
Avocado, Jicama, and Orange Salad
Serves 6
Prep Time: 15 minutes plus chilling
Healing Foods: jicama, oranges, avocados, lettuce
Ailments It Heals: acne, diabetes, muscle cramps, psoriasis
3 Tbsp olive oil
1 Tbsp fresh-squeezed lime juice
1 clove garlic, minced
1½ tsp white wine vinegar
¼ tsp ground cumin
⅛ tsp salt
Pinch of chili powder
8 oz (250 g) jicama, peeled and cut into 3 x ¼-in (7.5 x 0.5 cm) strips
2 oranges, peeled and cut into sections
1 avocado, peeled, pitted, and cut into chunks
½ small red onion, thinly sliced crosswise
8 cups torn romaine lettuce
1. In small bowl, whisk together oil, lime juice, garlic, vinegar, cumin, salt, and chili powder to make vinaigrette.
2. In large bowl, toss together jicama, oranges, avocado, onion, and vinaigrette. Refrigerate for 15 minutes.
3. Serve salad on bed of romaine leaves.
Per serving: 156 calories, 3 g protein, 14 g carbohydrates, 7 g fiber, 12 g total fat, 2 g saturated fat, 0 mg cholesterol, 57 mg sodium
Serves 6
Prep Time: 20 minutes
Healing Foods: vinegar, flax, broccoli, almonds, cranberries, cheese
Ailments It Heals: herpes, obesity, prostate problems
¼ cup balsamic vinegar
2 Tbsp dijon mustard
2 Tbsp honey
¼ tsp salt
¼ tsp ground black pepper
2 Tbsp flaxseed oil
2 Tbsp extra-virgin olive oil
2 heads broccoli
1 small red onion, cut into thin wedges
½ cup whole almonds, toasted and coarsely chopped
½ cup dried cranberries
4 oz (125 g) chèvre goat cheese, crumbled
1. In large bowl, whisk together vinegar, mustard, honey, salt, and pepper. Whisk in oils until well blended. Set aside.
2. Remove florets from broccoli and add to bowl with vinaigrette. Trim ends of broccoli stalks and, with a vegetable peeler, peel off the thick outer layer. Shred stalks with a food processor or by hand.
3. Add shredded stalks, onion, almonds, and cranberries to bowl and toss to coat well. Top with cheese.
Per serving: 333 calories, 12 g protein, 33 g carbohydrates, 7 g fiber, 20 g total fat, 4 g saturated fat, 9 mg cholesterol, 303 mg sodium
Serves 4
Prep Time: 15 minutes plus marinating
Cook Time: 5 minutes
Healing Foods: cauliflower, nuts and seeds, bananas, persimmons
Ailments It Heals: blood pressure, bulimia, irritable bowel syndrome, muscle cramps, prostate problems
10 oz (300 g) tiny cauliflower florets
⅓ cup cashew nuts, roughly chopped
1 tsp cumin seeds
2 Tbsp fresh thyme leaves
2 bananas
Juice of ½ lemon
1 Tbsp olive oil
3 persimmons, peeled and cut into small chunks
⅓ cup snipped fresh chives
Fresh thyme sprigs
1. Bring saucepan of water to a boil, add cauliflower, and bring back to a full rolling boil. Drain immediately in a colander and refresh under cold running water. Leave to drain thoroughly.
2. In heavy-bottom frying pan, roast cashews with cumin seeds and thyme for 30 to 60 seconds, or until cashews are lightly browned. Place in bowl and set aside to cool.
3. Slice bananas. Put in large bowl, add lemon juice, and toss to coat. Add cauliflower, nut mixture, and oil. Toss gently to mix.
4. Add persimmons and chives to bowl and fold in. Cover bowl with plastic wrap and let marinate for 15 to 30 minutes.
5. Spoon salad into shallow serving dish and garnish with thyme sprigs.
Per serving: 200 calories, 4 g protein, 30 g carbohydrates, 4 g fiber, 9 g total fat, 2 g saturated fat, 0 mg cholesterol, 24 mg sodium
Serves 6
Prep Time: 20 minutes plus chilling
Healing Foods: mangoes, cherries, grapes, strawberries, apricots, coconuts
Ailments It Heals: anorexia, constipation, eczema, PCOS
1 large mango, peeled and sliced
8 oz (250 g) cherries, pitted
3.5 oz (100 g) seedless green grapes
8 oz (250 g) strawberries, hulled and cut in half
3 large apricots, halved, stoned, and sliced
¾ cup unsweetened desiccated coconut
1 Tbsp sugar
Pinch of cayenne pepper
Pinch of mustard powder
1. In large serving bowl, place mango, cherries, grapes, strawberries, and apricots.
2. Finely grind the coconut in spice mill or with mortar and pestle. Add sugar, cayenne pepper, and mustard powder and mix well.
3. Add spiced coconut mixture to fruit and stir well to combine. Cover and refrigerate at least 2 hours, or overnight if time permits, to allow flavors to blend and develop.
Per serving: 181 calories, 2 g protein, 28 g carbohydrates, 4 g fiber, 8 g total fat, 6 g saturated fat, 0 mg cholesterol, 4 mg sodium
Endive, Apple, and Watercress Salad
Serves 6
Prep Time: 10 minutes
Healing Foods: yogurt, salad greens, apples, almonds
Ailments It Heals: blood pressure, cancer, depression, fibroids, sex drive (diminished)
⅓ cup low-fat plain yogurt
1 Tbsp reduced-fat mayonnaise
2 tsp honey
1 tsp Dijon mustard
¼ tsp curry powder
⅛ tsp ground ginger
1 bunch watercress, tough stems removed
1 large endive, halved lengthwise and cut crosswise into ½-in-thick (1 cm) slices
1 McIntosh apple, halved, cored, and thinly sliced
2 Tbsp sliced or slivered almonds, toasted
1. In small bowl, whisk together yogurt, mayonnaise, honey, mustard, curry powder, and ginger to make dressing.
2. In large bowl, toss together watercress, endive, apple, and dressing. Top with almonds.
Per serving: 54 calories, 2 g protein, 8 g carbohydrates, 1 g fiber, 2 g total fat, 0 g saturated fat, 2 mg cholesterol, 62 mg sodium
Serves 8
Prep Time: 25 minutes
Cook Time: 4 minutes
Healing Foods: edamame, garlic, lettuce, tomatoes, olives, cheese
Ailments It Heals: atherosclerosis, Alzheimer’s disease, hyperthyroidism, menopause, stroke
1 cup frozen shelled edamame beans
⅓ cup extra-virgin olive oil
3 Tbsp lemon juice
2 cloves garlic, minced
Salt to taste
¼ tsp sugar
Ground black pepper to taste
2 cups shredded romaine lettuce
2 cups cherry tomatoes, halved
1 cup sliced English cucumber
⅔ cup chopped scallions
½ cup pitted kalamata olives, halved
½ cup fresh mint leaves, washed, dried, and torn into ½-in (1 cm) pieces
½ cup fresh flat-leaf parsley leaves, washed, dried, and torn into ½-in (1 cm) pieces
1 cup crumbled feta cheese
1. Bring large saucepan of lightly salted water to a boil. Add edamame beans and cook, covered, over medium heat for 3 to 4 minutes, or until tender. Drain and rinse with cold running water.
2. In screw-top jar with tight-fitting lid, combine oil, lemon juice, garlic, salt, sugar, and pepper. Shake to blend.
3. In large bowl, combine lettuce, tomatoes, cucumber, scallions, olives, mint, parsley, and edamame beans. Just before serving, drizzle lemon dressing over salad and toss to coat well. Sprinkle each serving with cheese.
Per serving: 220 calories, 7 g protein, 10 g carbohydrates, 3 g fiber, 17 g total fat, 5 g saturated fat, 15 mg cholesterol, 427 mg sodium
Serves 4
Prep Time: 15 minutes
Cook Time: 1 minute
Healing Foods: peppers, avocados, papayas, olive oil, seeds
Ailments It Heals: cirrhosis, diabetes, gallstones, hypothyroidism, multiple sclerosis
Salad
1 romaine lettuce head
2 scallions, thinly sliced
1 large orange or yellow bell pepper, seeded and cut into thin strips
1 medium avocado, peeled, pitted, and cut into 1-in (2.5 cm) slices
1 medium papaya, peeled, seeded, and cut into 1-in (2.5 cm) slices
Juice of 1 lime
1½ Tbsp olive oil
¼ tsp paprika
⅛ tsp ground cumin
1 tsp light brown sugar
4 Tbsp pumpkin seeds
1. Shred lettuce leaves and place in large shallow dish or on 4 individual dishes. Sprinkle scallions over lettuce.
2. Arrange peppers over lettuce. Scatter avocado and papaya over pepper.
3. In small bowl, whisk together lime juice, oil, paprika, cumin, and sugar. Pour over salad.
4. Heat small heavy saucepan over medium heat and add pumpkin seeds. Stir for 1 minute, or until lightly toasted. Sprinkle seeds over salad and serve.
Per serving: 242 calories, 8 g protein, 19 g carbohydrates, 5 g fiber, 17 g total fat, 3 g saturated fat, 0 mg cholesterol, 18 mg sodium
Serves 6
Prep Time: 10 minutes
Cook Time: 15 minutes
Healing Foods: potatoes, onions, tomatoes
Ailments It Heals: jet lag, menstrual problems, prostate problems
1½ lb (750 g) small red potatoes, unpeeled and halved
2 Tbsp reduced-fat mayonnaise
2 tsp dijon mustard
¼ cup low-fat buttermilk
2 scallions, thinly sliced
¼ cup chopped sun-dried tomatoes (not oil-packed)
8 basil leaves, shredded or finely chopped
½ tsp salt
¼ tsp ground black pepper
1. In large pot of lightly salted boiling water, cook potatoes over medium-high heat for 10 to 15 minutes, or until tender. Drain well.
2. In small bowl, stir together mayonnaise and mustard. Stir in buttermilk.
3. In large bowl, combine potatoes, scallions, sun-dried tomatoes, basil, salt, and pepper. Add buttermilk dressing. Toss to coat.
Per serving: 103 calories, 4 g protein, 17 g carbohydrates, 3 g fiber, 2 g total fat, 0 g saturated fat, 2 mg cholesterol, 340 mg sodium
Serves 6
Prep Time: 12 minutes
Healing Foods: tomatoes, basil, olive oil, lettuce, cheese
Ailments It Heals: gout, osteoporosis, prostate problems, urinary tract infections
2 large ripe tomatoes, halved, seeded, and coarsely chopped
⅓ cup loosely packed fresh basil leaves
2 Tbsp ketchup
2 Tbsp olive oil
1 Tbsp balsamic vinegar
1 small clove garlic, minced
½ tsp salt
1 large head romaine lettuce, torn into bite-size pieces
¼ cup crumbled feta cheese
1. In food processor, combine tomatoes, basil, ketchup, oil, vinegar, garlic, and salt to make vinaigrette. Pulse until blended but still chunky.
2. In large bowl, toss romaine with vinaigrette. Sprinkle with cheese. Serve at once.
Per serving: 82 calories, 3 g protein, 5 g carbohydrates, 2 g fiber, 6 g total fat, 2 g saturated fat, 6 mg cholesterol, 237 mg sodium
Serves 4
Prep Time: 10 minutes
Cook Time: 30 minutes
Healing Foods: sweet potatoes, nuts, olive oil, mushrooms, spinach
Ailments It Heals: alcoholism, depression, hypothyroidism, memory loss
1 lb (500 g) sweet potatoes, peeled, halved lengthwise, and cut crosswise into ½-in (1 cm) slices
⅓ cup walnuts
1 Tbsp plus 4 tsp olive oil
2 cloves garlic, slivered
12 oz (375 g) fresh shiitake mushrooms, stems discarded and caps thickly sliced
½ tsp salt
12 cups spinach leaves
½ cup red wine vinegar
1 Tbsp dijon mustard
1. Preheat oven to 400°F (200°C). Place sweet potatoes on lightly oiled baking sheet and bake for 15 to 20 minutes, or until tender. Toast walnuts in separate pan in oven for 5 to 7 minutes, or until crisp. When cool enough to handle, coarsely chop nuts.
2. In large skillet, heat 1 Tbsp oil over medium heat. Add garlic and cook for 30 seconds, or until fragrant.
3. Add half the mushrooms, sprinkle with ¼ tsp salt, and cook for 4 minutes, or until they begin to soften. Add remaining mushrooms and ¼ tsp salt, and cook for 5 minutes, or until mushrooms are tender.
4. Place spinach in large bowl. Add sweet potatoes and walnuts. Remove mushrooms from skillet with slotted spoon and add to bowl.
5. In same s til warm. Pour dressing over salad and toss to combine.
Per serving: 283 calories, 9 g protein, 32 g carbohydrates, 8 g fiber, 15 g total fat, 2 g saturated fat, 0 mg cholesterol, 524 mg sodium
Watermelon and Feta Salad
Serves 4
Prep Time: 20 minutes
Healing Foods: watermelon, nectarines, salad greens, cheese, seeds
Ailments It Heals: bulimia, chronic fatigue syndrome, jet lag, prostate problems
3 Tbsp olive oil
2 Tbsp fresh-squeezed lemon juice
¼ tsp salt
¼ tsp ground black pepper
1 small watermelon (about 1 lb or 500 g)
2 large nectarines or peaches
6 cups mixed salad greens, including arugula, endive, and leaf lettuce
1 cup crumbled feta cheese
2 Tbsp toasted pumpkin seeds or sunflower seeds
1. In 2-cup jar or container with tight-fitting lid, place oil, lemon juice, salt, and pepper. Cover and shake until well blended.
2. Using serrated knife, cut watermelon into bite-size chunks, discarding rind and seeds. Toss into large salad bowl.
3. Cut nectarines in half (do not peel) and pit them. Place nectarines on cutting board, cut side down, and cut lengthwise into thin slices. Toss with watermelon. Tear salad greens into bite-size pieces, add to fruit, and toss to mix.
4. Crumble cheese over salad. Sprinkle seeds over top, drizzle with lemon dressing, and serve.
Per serving: 198 calories, 6 g protein, 13 g carbohydrates, 2 g fiber, 15 g total fat, 5 g saturated fat, 22 mg cholesterol, 386 mg sodium