healing foods

Mouthwatering recipes that are packed with health-boosting nutrients

top 10

healing foods
Mouthwatering recipes that are packed with health-boosting nutrients
Nutritious food sometimes gets a bum rap as being bland and boring. No more! Dig into decadent truffles, scrumptious muffins, savory soup, flavor-packed entrées, and more—all made with at least one star ingredient known for its health benefits. These recipes are so delicious, you may forget they’re so good for you, too.

top 10

BLUEBERRIES Blueberry-Hazelnut Muffins GARLIC Soupe au Pistou MUSHROOMS Mushroom Ravioli with Green Pea Purée OATS Buttermilk Oatmeal Pancakes GINGER Gingery Yukon Gold and Baby Spinach Masala FLAXSEEDS Super-Flax Whole-Wheat Boule DARK CHOCOLATE Dark Chocolate Truffles KALE Fregola with Grilled Peppers, Kale, Squash, and Ricotta Salata TURMERIC Chickpea Tagine with Cinnamon, Cumin, and Carrots GREEN TEA Green Tea with Pomegranate Juice

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or dried) outshine other berries when it comes to health-promoting antioxidant activity.blueberries Blueberry-Hazelnut Muffins Wild blueberries (fresh. . frozen.

Fold in blueberries and hazelnuts. sugar. 21 MG SOD. and eggs in large bowl. milk. 3 G FiBeR. 2. 9 G TOTaL FaT (2 G SaT FaT). wheat germ. 17 G SuGaRS 5 . Preheat oven to 350°F. lemon zest pinch ground nutmeg ¾ cup low-fat sour cream ¼ cup low-fat milk 2 large eggs 2 tbs. Combine flours. Stir dry mixture into wet mixture. 34 G CaRB. 5 G PROT. olive oil 1 cup fresh or frozen blueberries (preferably wild) ½ cup chopped blanched or toasted hazelnuts 1. baking powder. Whisk together sour cream. PER MUFFIN: 229 CaL. 41 MG CHOL. 1 cup whole-wheat pastry flour ¾ cup all-purpose flour 1 cup sugar ¼ cup wheat germ 2 tsp. and mix to combine. Add oil.and protein-rich treats laced with health-promoting blueberries will keep you going until lunch.top 10 healing foods blueberries Blueberry-Hazelnut Muffins MaKeS 12 MuFFinS These fiber. baking powder 2 tsp. Transfer muffins to wire rack to cool. and nutmeg in medium bowl. or until toothpick inserted in center of one muffin comes out clean. Bake 25 minutes. Line 12-cup muffin pan with paper cups. lemon zest. Scoop 1/2 cup muffin batter into each mold.

keeps infections at bay and increases immunity to the common cold. . one of garlic’s more than 200 healthful compounds.garlic Soupe au Pistou allicin.

covered. Spoon Soup over top. and olive oil that’s related to Italian pesto. Cook 3 minutes more. cover. Stir in vermicelli. make Pistou: Pulse basil and garlic in food processor until finely chopped. and cook 10 minutes. garlic. reduce heat to mediumlow. and simmer 30 minutes. Stir in flat beans. basil. 4. Drain beans. it’s stirred into a Provençal soup at the last minute. if desired.5 G TOTaL FaT (2 G SaT FaT). and bring to a boil. Add olive oil. 14. minced (1 tsp. Bring to a boil. 5 G SuGaRS 7 . and cook 10 minutes. Season with pepper. 0 MG CHOL. onion. Cover.) 1 bay leaf 1 sprig fresh thyme 3 medium red potatoes. and 5 cups water. cover. and simmer. cut into ½-inch chunks (1 cup) 2 carrots. and rinse. The heat of the soup releases the flavors of the garlic and basil without cooking them. thyme. 2. Spoon 2 Tbs. can chopped tomatoes 1 medium onion. Add potatoes and carrots. and pulse until combined. 6 G FiBeR. To make Soup: Place chickpeas and pinto beans in large pot. Pistou in bottom of each bowl. 22 G CaRB. add tomatoes. or until beans are tender. Here. Transfer to small bowl. sliced (1 cup) 1 cup frozen italian flat beans ¼ cup vermicelli. 375 MG SOD. and let stand 30 minutes. and cover with water. Meanwhile. optional PIStoU 8 cups fresh basil leaves 8 cloves garlic. rinsed 1/3 cup dried pinto beans. PER SERVING: 237 CaL. Remove from heat. bay leaf. SoUP 1/3 cup dried chickpeas. rinsed 1 15-oz. Return beans to pot. chopped (1 cup) 1 clove garlic. 6 G PROT.top 10 healing foods garlic Soupe au Pistou SeRveS 8 | veGan | GLuTen FRee Pistou is a fragrant sauce of garlic. peeled ½ cup olive oil 1. 3. 30 minutes.

including cholesterol-lowering chitin and immunity-boosting beta-glucan. .mushrooms Mushroom Ravioli with Green Pea Purée antioxidant-rich white button mushrooms are rich in dietary fibers.

(Ravioli can be frozen on parchment-lined trays and kept in resealable bag in freezer for later use. Fold into triangle. olive oil ½ small onion. mushrooms. You can even prepare it in advance and freeze it for a fast meal later. 6 G SuGaRS 9 . 9 G TOTaL FaT (2 G SaT FaT). Season with salt and pepper to taste. Place 1 wonton wrapper on work surface. Add mushrooms. filling in center of wrapper. To make Ravioli filling: Heat oil in skillet over medium-high heat. and set aside. divided 1. or until translucent and starting to brown. or until liquid evaporates. chopped fresh thyme 8 oz. Top with Ravioli and remaining 1 Tbs. Put 1 tsp. cheese. cook 5 to 7 minutes. grated parmesan cheese. Transfer filling to bowl. Transfer to saucepan. 3. chopped (½ cup) 1 clove garlic. 42 G CaRB. and 2 Tbs. and cook 2 minutes. and cool 20 minutes. and increase heat to high. 637 MG SOD. RaVIolI 2 tbs. 7 MG CHOL. Add Ravioli. and warm over medium heat. PER SERVING: 292 CaL.) until smooth. Drain. Spoon Pea Purée onto plates. broth.) ½ tsp. Add garlic and thyme. Brush edges with water. Repeat with remaining wrappers and mushroom mixture. cheese in blender 4. Sauté 7 minutes. Bring large pot of salted water to a boil over high heat. minced (1 tsp. 11 G PROT. Add onion. and cook 1 minute more. or until sherry evaporates. To make Green Pea Purée: Blend peas. and cook 1 minute. 5 G FiBeR. chopped (3 cups) 2 tbs.top 10 healing foods mushrooms Mushroom Ravioli with Green Pea Purée SeRveS 4 Make this easy mushroom-filled ravioli with wonton wrappers. sherry 24 wonton wrappers GREEN PEa PURéE 2 cups frozen peas. pressing edges to seal. Add sherry. 2. thawed ¾ cup low-sodium vegetable broth 2 tbs.

oats lower ldl (“bad”) cholesterol levels and improve brain function. vitamin e. fiber.oats Buttermilk Oatmeal Pancakes a great source of protein. B vitamins. calcium. . and iron.

or peanut butter. Cover. Cook 3 to 4 minutes. 18 G PROT. Stack three hot pancakes on each plate. ground cinnamon 1½ tsp. Mix oats with buttermilk and milk in large bowl. vanilla extract 2 tsp. or until bubbles start to appear on surface. and salt into oatmeal mixture. or overnight. 24 G SuGaRS 11 . and refrigerate 8 hours. cinnamon. 8 G TOTaL FaT (2 G SaT FaT). honey 2 tsp. baking powder. 64 G CaRB. maple syrup. honey.top 10 healing foods oats Buttermilk Oatmeal Pancakes MaKeS 12 PanCaKeS The batter for these fluffy buttermilk pancakes contains a generous dose of oatmeal. 482 MG SOD. optional 1. Coat skillet or griddle with cooking spray. salt fruit compote. PER SERVING: 388 CaL. which makes them both hearty and heart healthy. Whisk eggs. flour. or peanut butter. 2. Pour on 1/3 cup batter for each pancake. baking powder ¼ tsp. 162 MG CHOL. and spread into 4-inch circle. vanilla extract. if using. maple syrup. and cook 1 to 2 minutes on other side. and set over medium heat. Flip pancakes with spatula. 2 cups old-fashioned rolled oats 1½ cups fat-free buttermilk 1½ cups fat-free milk 3 large eggs ½ cup unbleached flour 3 tbs. top with fruit compote. 3. 5 G FiBeR.

.ginger Gingery Yukon Gold and Baby Spinach Masala ginger. and may thwart cholesterol and cancer. a sweet-hot asian spice with antiinflammatory properties. relieves pain and nausea.

and sauté 1 minute. Sauté 1 to 2 minutes. Add 1/4 cup water. Set aside. Serve over steamed rice. can light coconut milk 1 6-oz. and jalapeño. 1 lb. and sauté 8 minutes. or until sauce thickens. spinach. brightened with 2 healthful tablespoons of fresh minced ginger. turmeric 1 13. garam masala 1 tbs. Add onion. 3. Stir in lime juice and cilantro. PER SERVING: 347 CaL. Bring to a simmer.) 2 tbs. ginger. 45 G CaRB. or until spinach wilts. such as this one. lime juice ¼ cup chopped cilantro 1. 7 G PROT. cut into ½-inch cubes (4 cups) 2 tbs. and potatoes. Stir in coriander.5-oz. 6 G FiBeR. 16 G TOTaL FaT (6 G SaT FaT). coconut milk. and simmer 5 minutes. Cook 2 minutes. thinly sliced 3 cloves garlic. ground coriander ½ tsp. minced (1 tbs. minced fresh ginger 1 jalapeño chile. Heat oil in large skillet over medium heat. bag baby spinach 1½ tsp. or until soft and golden. Yukon gold potatoes. ground cumin ½ tsp. Stir in 1/4 cup water. The creamy but firm tubers hold up in stews. 3 G SuGaRS 13 . Reduce heat to medium-low. Steam potatoes 10 minutes. cumin. or until just tender. 382 MG SOD. finely chopped (1 tbs. turmeric.top 10 healing foods ginger Gingery Yukon Gold and Baby Spinach Masala SeRveS 4 | veGan | GLuTen FRee Yukon gold potatoes require no peeling. and salt and pepper to taste. cover.) 1 tsp. 2. Add garlic. canola oil 1 large yellow onion. and garam masala.

dark chocolate can improve heart health by reducing blood pressure and cholesterol levels.dark chocolate Dark Chocolate Truffles With more antioxidants than red wine or green tea. .

and chocolate in bowl in microwave on high 1 minute. almond. Chill until ready to serve. ¼ cup walnut. 1 G PROT. 1 G FiBeR. 2. or canola oil 6 oz. 4 G CaRB. Roll truffles in cocoa or chopped nuts. but you won’t miss it in these decadent dark chocolate confections. oil. high-quality dark chocolate (70% cocoa). 5 G TOTaL FaT (1 G SaT FaT). Chill 6 hours. Whisk until smooth. Form chilled chocolate into 3/4-inch balls. Heat 1/3 cup water. 0 MG CHOL.top 10 healing foods dark chocolate Dark Chocolate Truffles MaKeS 30 TRuFFLeS | veGan | GLuTen FRee Truffles are usually made with heavy cream. or until chocolate melts. 3 G SuGaRS 15 . finely chopped ½ cup unsweetened cocoa ½ cup chopped nuts 1. Stir. or overnight. 0 MG SOD. Place cocoa and nuts on separate plates. PER tRUFFlE: 66 CaL. heat 1 minute more.

flaxseeds Super-Flax Whole-Wheat Boule flaxseeds may be tiny. but they’re packed with big health benefits: digestive comfort. vascular health. . and perhaps even cancer deterrence.

1 cup plus 1 tbs. and salt in large bowl. sugar. or until liquid is cloudy and smells yeasty. 2 G SuGaRS 17 . Punch down. Bake 45 minutes to an hour. adding flour as needed. flaxseeds in coffee grinder. pkg. and cover with 3 inches water. whole-wheat flour. 32 G CaRB. salt 1. flaxseeds. and place on prepared baking sheet. crusty loaf calls for flaxseeds in three different forms: soaked. Knead 7 to 10 minutes. and whole (raw) for decorating the top.top 10 healing foods flaxseeds Super-Flax Whole-Wheat Boule MaKeS 16 SLiCeS | veGan This dense. 5. ground. active yeast (not rapid-rise) 3 cups all-purpose or bread flour 1 1/2 cups whole-wheat flour 1 1/2 tsp. and sprinkle with flaxseeds. Add yeast/water mixture. PER SlICE: 197 CaL. 223 MG SOD. agave nectar. Brush dough ball with water. Preheat oven to 400°F. Shape dough into tight ball. 3. 0 MG CHOL. and coat large baking sheet with oil or cooking spray. and let rise 1 hour more. or until loaf is dark brown and sounds hollow when tapped. 4. Cut a tic-tac-toe crisscross in top of loaf. or honey 1 0. or until dough is smooth and no longer sticks to your fingers. and stir until smooth dough forms. 7 G PROT. Cool on wire rack at least 15 minutes before slicing. Drain soaked flaxseeds. Place 1/2 cup flaxseeds in bowl. 6 G FiBeR.75-oz. yeast. Grind remaining 1/2 cup plus 1 Tbs. Combine sugar. Stir together all-purpose flour. Shape into ball. 2. and place in large bowl coated with oil. 6 G TOTaL FaT (<1 G SaT FaT). and stir into flour mixture. if necessary. Transfer dough to well-floured work surface. adding up to 1/4 cup more water. Let soak overnight. and let rise in warm place 1 to 1-1/2 hours. reshape into ball. plus more for sprinkling top of bread 2 tbs. Let stand 5 minutes. or until doubled in size. divided. and 2 cups warm water in measuring cup. Cover.

C. and Ricotta Salata low in calories and high in nutrients. Kale. . kale is chockfull of calcium. iron. and vitamins a. fiber. Squash. potassium.kale Fregola with Grilled Peppers. and K. folate.

quartered 3 yellow squash. Add squash to fregola in bowl. 11 G PROT. Stir in ricotta salata. turning once. 30 MG CHOL. Kale. ½ cup olive oil. salted water 14 minutes. thinly sliced 3 tbs. Add fregola and reserved cooking water to garlic mixture. 7 G SuGaRS 19 . 34 G CaRB. Heat 1/2 cup oil with garlic in small skillet over medium heat until garlic is lightly browned. Transfer oil and garlic to bowl.top 10 healing foods kale Fregola with Grilled Peppers. Transfer squash to cutting board. Brush peppers with oil. and grill 5 minutes. and Ricotta Salata SeRveS 6 Fregola is a small pasta from Sardinia with a nutty flavor. and coarsely chop. minced fresh oregano 1 cup fregola pasta 3 red bell peppers. Brush squash with olive oil. You can also substitute rotini or Israeli couscous. Add to fregola in bowl. 5. Transfer to cutting board. Drain. Drizzle kale with oil. or until softened. 5 G FiBeR.5 G TOTaL FaT (8 G SaT FaT). and slice into 1/2-inch pieces. stems removed 6 oz. 571 MG SOD. ricotta salata. Preheat grill or grill pan to medium. and grill 2 minutes. and cut into 1-inch pieces. Squash. Whisk balsamic vinegar and oregano into garlic oil in bowl. or until wilted and slightly charred. and season with salt and pepper. 4. Cook fregola in boiling. and grill 4 minutes. thinly shaved 1. cut into cubes 1 large bunch kale. plus more for grilling 3 cloves garlic. Transfer to cutting board. reserving 3/4 cup cooking water. PER SERVING: 377 CaL. Add to fregola in bowl. balsamic vinegar 1½ tbs. 23. 3. turning once. 2.

earthy-flavored indian spice. .turmeric Chickpea Tagine with Cinnamon. Cumin. and Carrots turmeric. delivers strong anti-inflammatory effects along with enhanced digestive health. a golden.

and sprinkle with parsley. carrots. cans chickpeas. thinly sliced 3 cloves garlic. or until onion slices are soft. 601 MG SOD. peeled and sliced into thin rounds ¼ cup dried currants 1 tsp. 2 tbs. rinsed and drained 3 medium carrots.) 2 14. honey.5 G TOTaL FaT (3. cayenne pepper 2 tsp. finely chopped parsley 1. 12. and Carrots SeRveS 4 | 30 MinuTeS OR FeWeR | GLuTen FRee Carrots and raisins give this North African stew a slight sweetness.5 G SaT FaT). PER SERVING: 414 CaL. and sauté 2 to 3 minutes. Stir in chickpeas. ground turmeric 1 tsp. ground cinnamon 1 tsp. 65 G CaRB. Garnish each serving with dollop of yogurt. honey ½ cup plain greek-style yogurt 3 tbs. and 2 cups water. 2. 14 G PROT. ground cumin ¼ tsp. olive oil 1 small onion. Divide tagine among 4 bowls. stirring occasionally. Heat oil in large skillet over medium heat. minced (1 tbs.top 10 healing foods turmeric Chickpea Tagine with Cinnamon. currants. Cumin. 13 G SuGaRS 21 . 12 G FiBeR.5-oz. spices. Cover and simmer 20 to 25 minutes. Add onion and garlic. 5 MG CHOL. Top it off with a dollop of “sour” Greek-style yogurt to complement the flavors. Season with salt and pepper.

. stroke.green tea Green Tea with Pomegranate Juice green tea contains healthful compounds that lessen the risk of cardiovascular disease. and certain cancers. high blood pressure.

25 G CaRBS. 15 MG SOD. Bring 6 cups water to a boil in large pot. Transfer to teapot and serve immediately. orange juice. 7 green tea bags 3 cups pomegranate juice ½ cup orange juice 2 tbs. 0 G FiBeR. Remove tea bags. 2.top 10 healing foods green tea Green Tea with Pomegranate Juice SeRveS 6 | GLuTen FRee | 30 MinuTeS OR FeWeR This health-giving beverage is packed with antioxidants from both green tea and pomegranate juice. 1 G PROT. optional 1. cover. add tea bags. 0 G TOTaL FaT (0 G SaT FaT). PER SERVING: 102 CaL. thinly sliced. and honey. and stir in pomegranate juice. Remove from heat. 24 G SuGaRS 23 . pouring into cups with floating orange slices. and steep 5 minutes. honey 1 medium orange. if using. 0 MG CHOL.

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