main course Archives - Page 6 of 8

July 30, 2022

Published by Grace O

Tokyo Garlic-Miso Vegetables

Roasting vegetables is one of the easiest ways to add more nutrient-dense foods to your diet. This dish’s blend of summer and year-round produce is tossed in an immune-boosting garlic miso sauce for added nutrition and delicious flavor. Miso is a thick paste made from fermented soybeans. Sometimes called miso paste or miso soybean paste, it can be found in any Asian grocery, or in the international section of mainstream grocery stores. You can use either white (mild) or red (stronger) miso. In Tokyo, they prefer the stronger red or brown varieties. Benefits: Miso is high in protein and rich […]

July 30, 2022

Published by Grace O

North African Freekeh

Ancient grains are trending, so you have probably heard of the roasted young (green) wheat called freekeh (pronounced free-kuh). This grain and the dishes made with it are from North Africa. In this recipe, I’ve combined it with savory garlic, fresh lemon, mint, sweet dates and nourishing chopped kale for a well-rounded side-dish full of flavor. Freekeh can be found in Whole Foods and other health-food stores or online. Benefits: Freekeh is packed with fiber and protein, so it will keep you full and satiated for hours. It also has vitamin B for energy, heart-healthy omega-3 fatty acids, and manganese […]

April 22, 2022

Published by Grace O

Exotic Fruit Salad with Granola

My recipe for Exotic Fruit Salad, which is featured in my new cookbook – The Age Beautifully Cookbook — is a protein-packed, vitamin-filled way to grab a healthy snack or start your morning. You can add spices, such as nutmeg, cardamom, and allspice (about ⅛ tsp. each), and nuts. Instead of exotic fruits you can use grapes, blackberries, strawberries, and/or bananas. The Omega-3 fatty acids in the flaxseeds are great for your arteries and heart. Oats and fiber are both known to reduce cholesterol. The exotic fruits in this recipe are full of antioxidants and vitamin C, which helps […]

April 1, 2022

Published by Grace O

Carrot Quiche

Carrots are well known for their beta-carotene content, which our bodies convert into vitamin A, a powerful antioxidant that is needed for healthy immune function. Carrots have hundreds of other cartenoids that help inhibit cancer growth. They also contain lutein, which is beneficial to eye health. Our bodies process the nutrients in carrots more efficiently when they are cooked. In this quiche, the carrots stay bright orange and firm, a nice contrast to the silky custard base. SERVES 6-8 Ingredients 1 (9-in.) whole-wheat pie crust 2 tsp. canola oil 4 slices turkey bacon, chopped 2 tsp. chopped garlic 1/2 cup […]

February 23, 2022

Published by Grace O

Turkey Meatballs with Gravy

The chlorophyll in fresh parsley gives this herb its antioxidant power, while vitamin C makes it a good anti-inflammatory. Parsley also contains folic acid, which is great for protecting your heart. I use a half cup of fresh parsley in these delicious meatballs, then sprinkle more on top when plating. I’ve included a quick gravy recipe that goes well with these meatballs or over mashed potatoes. SERVES 2-4 Ingredients 1 lb. ground turkey 1/4 cup chopped onion 2 medium eggs Sea salt and ground pepper to taste 1/2 cup chopped parsley 2 Tbs. seasoned breadcrumbs 1/4 cup olive oil 1 […]

January 28, 2022

Published by Grace O

Shrimp and Moringa Curry

Shrimp and coconut milk are a classic Asian combination; they are also anti-inflammatory. I’ve added moringa powder to this very mild dish in order to increase the antioxidant power of this dish. If you want to dial up the heat a notch or two, use serrano or other hot peppers in place of the mild red Anaheim chilies. If desired, serve over brown or jasmine rice. SERVES 2-4 Ingredients 1⁄4 cup peanut oil 1 tsp. minced garlic 1 inch peeled and thinly sliced gingerroot 1⁄2 cup sliced red onion 2 red Anaheim chilies, seeded and cut into strips 1 can […]

January 12, 2022

Published by Grace O

Coconut Chai Oatmeal

Lighten up your oatmeal and create a new breakfast ritual with flavorful chai and coconut blended with nutritious cholesterol-lowering whole oats. If you think that whole rolled oats take too long to make, think again! Instant oats lack the amount of gut-friendly fiber found in unprocessed oats, so finding an easy way to prep the whole version is important. A favorite flavor generally added to oats is classic brown sugar or maple syrup which can equal a lot of added sugar to your morning. By using ripe bananas and vanilla extract, this dish is naturally sweet and quick to […]

January 3, 2022

Published by Grace O

Stir-Fried Korean Glass Noodles

Korean glass noodles are made from sweet potato starch. Gluten-free and low-calorie, they have a springy texture and a neutral flavor. In Korean BBQ restaurants, this dish is known as Jap Chae or sometimes Chap Chae. In this recipe, I jazz them up with marinated meat, stir-fry vegetables, eggs, and a sesame sauce. By cooking and assembling the noodles, meat, vegetables, and eggs, this becomes a perfect party dish: your guests can toss together exactly what they want. Traditionally, these noodles are served with a scrambled egg on top, but you can omit it. You can use chicken or tofu […]

May 7, 2021

Published by Grace O

Seafood with Wild Rice

This recipe combines heart-healthy seafood and wild rice to create a wholesome, flavorful, and filling one-dish meal. The Omega-3s in the seafood and wild rice smooth and soften the skin. The fiber from the rice is detoxifying. For a variation, try adding chicken and sausage to your favorite seafood. SERVES 2 Ingredients 1 cup wild rice or a combination of wild and brown rice 4 cups water 2 cups chicken broth 4 Tbs. extra-virgin olive oil ¼ cup chopped onion 2 bay leaves ¼ cup chopped carrot ¼ cup chopped celery ¼ cup chopped broccoli ¼ cup chopped red bell […]