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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

honey 1 medium orange. thinly sliced. cover. and honey. and stir in pomegranate juice. PER SERVING: 102 CaL. if using. and steep 5 minutes. 7 green tea bags 3 cups pomegranate juice ½ cup orange juice 2 tbs. 15 MG SOD. 0 MG 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. Remove from heat. 2. 0 G TOTaL FaT (0 G SaT FaT). Remove tea bags. orange juice. 24 G SuGaRS 23 . 25 G CaRBS. optional 1. 0 G FiBeR. Bring 6 cups water to a boil in large pot. add tea bags. Transfer to teapot and serve immediately. pouring into cups with floating orange slices.