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Chicken and Peppers with Almond Chimichurri Sauce Courtesy of www.wholefoodsmarket.com Dairy-Free, Gluten-Free Serves 6 Chicken and Peppers 1/4 cup olive oil 1/2 teaspoon sea salt 1/2 teaspoon fresh ground black pepper 1 medium red bell pepper 1 medium yellow bell pepper 1 poblano pepper 1 small onion 3 chicken breasts (about 2 pounds), skinned and boned Chimichurri Sauce 1 small onion 1/2 cup sliced almonds, toasted 3 cloves garlic 1 jalapeño, seeds removed 1 1/2 cups packed cilantro leaves 1/2 cup packed parsley leaves 1 teaspoon fresh oregano leaves 1/3 cup olive oil 1/4 cup red wine vinegar 2 tablespoons freshly squeezed lime juice 1/2 teaspoon salt For the chicken and peppers, position rack about 4 inches from heat element and preheat broiler to high. In a small bowl, combine olive oil, salt and black pepper. Remove seeds from peppers, cut into 2-inch pieces and transfer to a medium bowl. Cut onions into 2-inch pieces and combine with peppers. Drizzle half the oil mixture over the vegetables and toss to coat. Cut chicken breasts in half horizontally to make 6 thin cutlets and brush with remaining olive oil mixture. Position cutlets on the center of a large baking sheet and arrange vegetables around chicken. Place under broiler and cook 8 to 12 minutes, until chicken is tender and no longer pink and vegetables are slightly charred. Meanwhile, make the chimichurri sauce. In the bowl of a food processor, pulse onion, almonds, garlic and jalapeño until roughly chopped. Add cilantro, parsley, oregano, olive oil, red wine vinegar, lime juice and salt. Pulse until finely chopped. Chimichurri should be processed into a thick paste but not liquefied. Taste and adjust seasoning, adding salt, pepper, jalapeño and lime juice if needed. To serve, divide chicken and peppers among plates and top chicken with almond chimichurri. Nutrition Info Per serving (About 8.25oz/234g-wt.): 430 calories (260 from fat), 29g total fat, 4.5g saturated fat, 34g protein, 12g total carbohydrate (4g dietary fiber, 4g sugar), 85mg cholesterol, 480mg sodium Mediterranean Deviled Eggs Courtesy of www.wholefoodsmarket.com Gluten-Free Makes 24 deviled eggs Bright lemon zest, briny capers and salty anchovies complement each other in this Mediterranean version of the classic deviled egg. Omit anchovies if you don't like them, or garnish with a tiny sliver of an anchovy fillet if you like them a lot! 1 dozen large eggs 1 tablespoon finely chopped flat-leaf parsley, more for garnish 1 tablespoon finely chopped, rinsed capers 1/4 teaspoon anchovy paste, more to taste Zest of 1 lemon, finely minced Juice of 1/2 lemon 3 tablespoons mayonnaise 1 tablespoon Dijon mustard 2 tablespoons cold water Pepper to taste Place eggs in a pot large enough to hold them all in a single layer. Cover by 3 inches of cold water and place on the stovetop over high heat. Once the water starts simmering briskly, reduce heat to medium high and cook for 12 minutes. Use a slotted spoon to transfer eggs to a bowl of ice-cold water. Let cool for 5 or 10 minutes, then peel. Slice eggs lengthwise. Remove yolks and place them in a medium bowl. Arrange egg white halves on a rimmed baking sheet. To prepare the filling, add parsley, capers, anchovy paste, lemon zest, mayonnaise, mustard and water to yolks and mash. Taste and add pepper. The filling will be salty from the capers and anchovy, so additional salt will not be needed. Use two small spoons to scoop filling into egg white halves. Sprinkle with chopped parsley and serve. Nutrition Info Per serving (2 deviled egg halves/61g-wt.): 100 calories (70 from fat), 7g total fat, 2g saturated fat, 6g protein, 1g total carbohydrate (0g dietary fiber, 0g sugar), 215mg cholesterol, 130mg sodium Blueberry Banana Smoothie Courtesy of www.wholefoodsmarket.com
Dairy-Free, Low-Sodium, Soy Food, Vegan Serves 2  Adding
ground flax offers a healthful boost of omega 3's, fiber and
protein. Smoothies are a great dairy-free alternative to a milk
shake, satisfying the desire for something sweet, icy cold and
creamy. 1 ripe fresh or frozen banana, peeled and cut into 2-inch chunks 1 cup frozen or fresh blueberries 6 ounces blueberry soy yogurt 3/4 cup plain soy milk (more or less to taste) 1 tablespoon finely ground flax seed 1 teaspoon agave nectar, or to taste 1 tablespoon protein powder, optional 1/2 cup ice cubes, optional Ingredient Options: Substitute rice or almond milk for the soy milk. Combine all of the ingredients in a blender and whirl at top speed for approximately one minute or until smooth. Pour into a glass and enjoy. When making fruit smoothies, adding ice to the blender is a matter of personal choice. If you are using frozen fruit in place of fresh fruit you may elect to omit the ice. Nutrition Info Per Serving (323g-wt.): 250 calories (45 from fat), 5g total fat, 0g saturated fat, 10g protein, 45g total carbohydrate (8g dietary fiber, 27g sugar), 0mg cholesterol, 55mg sodium All Natural Pear Bundt Cake Courtesy of www.wholefoodsmarket.com Dairy-Free, Vegaetarian Serves 12 1/4 cup unsweetened organic applesauce 1/4 cup high heat, expeller pressed sunflower oil or expeller pressed canola oil 3/4 cup natural brown sugar, packed 2 organic eggs 1 teaspoon vanilla 1 cup unbleached organic white flour 1 cup organic whole wheat pastry flour 2 teaspoons baking soda 1/2 teaspoon salt 1 teaspoon cinnamon 3/4 teaspoon nutmeg 3 small to medium organic Bartlett pears, cored and chopped (leave peeling on) 1/2 cup chopped walnuts or pecans 1/3 cup organic raisins Preheat oven to 350°F. Spray a 2-quart bundt pan with canola oil cooking spray and set aside. Whisk together the applesauce, oil and brown sugar, blending completely. Add eggs, one at a time, whisking well after each addition. Add vanilla. Sift together both flours, baking soda, salt, cinnamon and nutmeg and gradually add to liquid ingredients, blending completely. The batter will be thick and slightly sticky. Stir in pears, nuts and raisins. Spoon the batter into the prepared pan. Bake the cake for 60 to 70 minutes or until done when tested with a toothpick. Cool the cake in the pan for 10 minutes before turning out onto a wire rack to continue cooling. Nutrition Info Per serving (3.5 oz/94g-wt.): 240 calories (80 from fat), 9g total fat, 1g saturated fat, 5g protein, 37g total carbohydrate (3g dietary fiber, 19g sugar), 30mg cholesterol, 320mg sodium |
The Color of Health Courtesy of www.wholefoodsmarket.com Today we know that what we eat influences our health over time and so science is interested in what is the best diet for maintaining health through all the stages of life. It turns out that antioxidants in ordinary vegetables and fruit, which were not considered essential for an adequate diet, are an important part of an optimal diet. Their effect on our long-term health is cumulative, helping to protects us from the ravages of time and our own metabolism. What kinds of things to antioxidants do? In short, antioxidants may protect against chronic diseases. Studies show that a higher intake of antioxidants can: Keep the immune system healthy Support healthy blood sugar levels Protect against oxidation reactions thought to be responsible for aging Keep the brain functioning optimally Promote healthy inflammatory reactions Support heart health While deeply colored foods typically have high levels of antioxidants, they are also present in foods that are not highly pigmented - herbs, spices and vegetables from the onion family are examples. And you don't have to eat huge portions. Culinary herbs are a concentrated source of antioxidants. In one study, about 3 grams (or about 3 sprigs) of fresh herbs used per portion of salad was enough to make a difference. Here is a list of foods with impressive levels of antioxidants: Fruits and vegetables Berries Cherries Pomegranates Plums Grapes Apples Beets Tomatoes Mangos Figs Persimmons Winter squash, sweet potatoes, carrots Eggplant Onions, garlic, leeks, shallots Citrus, including the peel Broccoli, cauliflower, cabbage Spinach, kale, collards Mushrooms Beans (legumes) black beans pinto beans kidney beans black lentils Grains blue corn purple rice red quinoa Unrefined oils olive oil red palm oil sesame oil Herbs and Spices turmeric ginger cinnamon cloves rosemary oregano thyme mint cardamom chili fennel greens lemon balm hibiscus Wine vinegars Honey Beverages herbal and green tea fruit juices wine Chocolate Wild Salmon Nuts walnuts pecans chestnuts Simple ways to maximize your antioxidant intake: Keep some fresh herbs on hand (or grow them yourself) and use wherever possible: fresh herbs in salads, mint in yogurt, chopped cilantro in soups, a couple leaves of basil or oregano on a sandwich. As well as adding special flavor, this is one of the simplest ways to increase the antioxidant content of your diet. Season your foods with dried herbs and spices. Remember that a small teaspoon of flavor also adds nutritional benefits. Experiment and have fun! And what could be easier? Fruits and vegetables do not have to be fresh in order to obtain the benefits from their antioxidants: dried and frozen fruits and veggies, fruit and vegetable juices, and fruit jams all count. These options also give you the benefits of certain fruits and veggies all year round. Some antioxidants actually increase in potency when cooked for extended periods of time. These include the lycopene found in tomatoes and beta carotene in carrots and winter squash. Imagine the scent of tomato sauce simmered for hours on a stovetop or the vibrant color of baked winter squash. If edible, eat the peels of organic fruit, such as apples, which often contain high quantities of antioxidants. Ripe fruits — in particular berries — contain higher quantities of antioxidants than fruits that are not ripe. Again, follow your taste buds to choose foods highest in antioxidants. Buy or make your own pesto. Basil pesto is a traditional favorite, but also try cilantro, parsley, arugula, mint or mixtures of the above. Use as a spread for bread, on sandwiches or on pasta. Experiment with salsas and sauces. Think spicy and colorful-tomato salsa, mango salsa and chili sauce all pack an antioxidant punch and is perfect for snacking. In general, turn to spicy, ethnic foods for added antioxidant benefit. Use honey as a sweetener. Studies have shown that people who eat honey on a daily basis have increased levels of antioxidants in the body. Antioxidant activity of honey is variable, dependent on flower source, In general, look for color. Darker varieties, like buckwheat honey, contain more antioxidants. Drink herbal tea. Warm or iced, herbal teas are a pleasurable way to add to your daily antioxidant intake. For an added antioxidant bonus, add a little honey or a splash of juice. A reminder to not overlook the health benefits of non-caloric beverages. At restaurants, order the most colorful plate possible. Here is your chance to taste and see how an expert mixes colors and flavors. Use these ideas for examples in your own home. If you feel comfortable, eat the garnish. |
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