Spirit as Healer, Lifestyle as Medicine
Proof that nutrient-rich, whole foods-based, balanced meals don’t need to be fancy! Here I use a Red’s Burrito and balance it with a generous cup of Power Greens, an extra serving of left-over roasted chicken breast (adjust according to the right amounts of you), and use low-sugar salsa as my dressing. That’s it! This meal provides all your macronutrients, 8 grams of fiber and a host of phytonutrients, vitamins, and minerals.
This recipe is a simple variation of the Cauliflower Quinoa Tabouli recipe. I love four things about both these recipes: 1) remarkable amounts of nutrition and therapeutic properties, 2) the freshness, 3) the burst of flavors in every bite from mincing the veggies, and 4) that it’s a great failproof template to mix and match veggies and acids (like lemon juice and vinegar) to create endless varieties (which leads to #1 being on your plate more often!).
It’s summer. It’s hot. Anything cold sounds great. Anything sweet and cold sounds even better! So how about making popsicles that are loaded with antioxidants and fiber (and greens!), balanced to keep you satiated, and encourages you to eat more than one! Perfect for a long day in the yard or movie night instead instead of mindlessly snacking on candy! (This recipes is a simple take on the CARE Coconut Berry Smoothie.)
The surprise in this version of egg salad is that it is actually a source of calcium, iron, and bioactive compounds called monoterpenes and flavonoids. And maybe most surprising is that these come from the…dill! In addition to the nutrients already mentioned, dill’s anti-bacterial and cancer preventing properties are also being studied. To increase monounsaturated fat and reduce saturated fat, you could substitute the egg yolks (source of saturated fat) for diced avocado (rich monounsaturated fat source).
This salad is packed with cancer-protective brassica vegetables (also known as cruciferous vegetables). Brassica veggies, when eaten alongside grilled animal proteins, help provide some protection to cells against cancer-causing Heterocyclic Amines (HCA) (HCAs should still be minimized or avoided when possible). HCAs form when meats and animal proteins are heated at high temps that result in browning and charring (the “desired” crispiness of grilling).
This recipe was given to me by a client with the request to make it CARE balanced. This version is slightly changed from Elise Bauer’s post on SimplyRecipes.com in which she attempted to recreate the “Anti-Cobb” salad from the Hard Rock Café in D.C. I like this recipe because it reflects the original spirit of the Cobb salad which was to make a satisfying salad-based meal with what you have left-over in the fridge. I adapted Elise’s recipe by simply further balancing the macros, particularly carbohydrate by eliminating the mango. But all credit here goes to The Hard Rock Café and Elise Bauer!
This recipe was recommended to me by CARE member, Alana. Thank you, Alana. You were right, it is delicious!
Below, I increased the amount of chickpeas, arugula, and sundried tomatoes from the original recipe. I also used the chickpea penne pasta to increase protein content keeping the dish a vegetarian meal. But the credit all goes to SkinnyTaste.com!
Jane shared on the CARE forum how delicious and easy this cod stew was from the Washington Post. She says “If you like fish, it makes a quick, flavorful light meal. I think this would be good with shrimp or salmon too.” So I tested it myself. I love the versatility of soups for packing in produce, herbs, and other fiber-rich nutrition stars. This soup also adds fish as a source of anti-inflammatory omega-3 fats.
Using rotisserie chicken makes this nutrient-rich, fiber-rich, produce-based salad weekday realistic. Enjoy the colors and nature sweetness of this salad as you eat it! Long gone can be the days of chicken salad meaning a drab, heavily mayonnaise-based meal.
Whole food sources of soy, like edamame, have twice as much protein per serving than other beans, like chickpeas, which are traditionally used for hummus. This switch gives you a recipe that has more protein with fewer carbohydrates, allowing you to fill those carbohydrate servings with veggies and high-fiber crackers for dipping!