Spirit as Healer, Lifestyle as Medicine
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).
Fruit and herbs together are some kind of heaven. Think of tomatoes and basil, the classic combination for a caprese salad. When in season, the sweet, herbal basil brings forth the slightly acidic taste of the tomato, so that the flavors of both components together are better than their individual parts. Basil pairs brilliantly with other sweet, lightly acidic fruits like blueberries, strawberries, plums, and peaches. You could easily swap out the strawberries in this recipe for any of them, or better yet, a mix.
We know spring is near when markets start stocking bundles of young, tender asparagus. Thin stalks cook faster, and are sweeter, milder, and don’t require peeling or trimming like thick stalks do. A simple rinse under cold water is all the prep they need. Some thin stalks will have woodier, tougher bottom ends that can be snapped off just like you’d do with thicker stalks, if preferred.
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!
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!
Depending on the brand, 1/2 cup of store-bought full-fat alfredo sauce can contain up to 40 grams of fat and 1800mg of sodium! With a little creativity, though, we can find alternatives for decadent choices like alfredo sauce that are better for us and leave us feeling energized, not laden. White bean sauce is tasty, a source of protein and fiber, and just as worthy of a simple weeknight dinner. Try it with fettuccine and sweet peas, broccoli, and zucchini, or simply spooned over a plate of steamed vegetables (frozen work great).
This soup exemplifies nutrient density – all the way down the ingredient list to cilantro. Cilantro and the dried seeds it produces (coriander) are being studied for their potential to regulate insulin secretion, lower cholesterol, and reduce inflammation.
Another so simple, yet so perfect snack. This simple snack provides an antioxidant grand slam. Raspberries, a good source of vitamin C and fiber, are also rich in antioxidants ‐ ellagic acid and flavonoids. While Brazil nuts are the highest dietary source of the antioxidant coenzyme selenium.
Chia pudding is very similar to our popular No-Cook Overnight Oatmeal Cups. The biggest difference? The increase in chia seeds. More chia equals more minerals and prebiotic-rich soluble fiber. In fact, one serving of this chia pudding provides 50%(!) of your daily calcium, 30% magnesium,25% iron, and 60% selenium(!). And your gut bacteria and entire intestinal tract will love you for giving them so much soluble fiber. These are WOW numbers from food and are exactly what we mean by using Food as Medicine. Plus… it only takes 5 minutes to prepare!
This bright green pesto is packed with flavor and nutrients. Nutrients like lutein and vitamin A, especially important for eye health. Use to dress extra lean protein (like fish or super firm tofu), spread on a sandwich, or add to any combination of cooked grains/roots and leafy and tender vegetables for a fast and delicious salad.