There is loads of new research on tumeric, and it's becoming known as a true anti-inflammatory super power!
If you're not familiar with this spice, it is bright orange in color and is an ingredient in curry. It has a mild, nutty flavor.
Some studies are showing that tumeric may help to prevent some cancers (in epidemiological studies) and may reduce cancer cell growth in already existing tumors. That's big news for a spice!
Over the next two weeks I will give you two new tumeric recipes to help you to increase your intake!
Tumeric Coconut Rice
Serves 4-5
1 1/3 cups vegetable broth, low sodium
2/3 cup lite canned coconut milk
4 tsp ground numeric
1 1/2 cups brown jasmine rice, rinsed
Combine all ingredients in a saucepan. Bring to a boil, then cover and reduce heat to a simmer. Cook for ~30 minutes, or until rice is tender and liquid has been absorbed.
Serve as a side to grilled tofu, vegetables, or chicken!
Nutrition Info per 1/2 cup serving: 222 calories, 3 g fat, 4 g protein, 33 g carbohydrates, 3 g fiber, 51 mg sodium
Confession: we eat a lot of pizza in this house (homemade pizza that is). So I'm constantly looking for ways to health-ify it.
This is just one of those ways.
Use a bean puree as your pizza sauce and you have added plant protein and fiber to your meal without much effort (and without freaking out the toddlers in your home).
Bean Puree Pizza Sauce
Makes ~ 1 1/2 cups
1 can cannellini beans (or other white bean), no sodium added, drained and rinsed
8 oz marinara sauce (look for no added sugar and lower in sodium)
1 Tbsp minced garlic
5 large fresh basil leaves
1/4 tsp fennel seed
Dash ground black pepper
Dash salt (to taste)
Blend all ingredients in a large food processor until smooth.
Use as you would any other pizza sauce, layering heavily if using uncooked crust to prevent it from drying out.
Nutrition info per 1/8 recipe: 42 calories, 0 g fat, 2 g protein, 9 g carbohydrate, 3 g fiber
If you're making a ham for the upcoming Easter holiday, you will undoubtedly have leftovers. And what will you do with all of those leftover Pinterest-worthy decorated eggs?
Food waste is a weird OCD thing with me. I must use leftovers! No matter what. Join me........
Research is uncovering more and more about the possible negative affects that artificial coloring may have on our health and children's development.
So what should you do come March 17th when you want to get your green on? My suggestion is avoiding the dyes that you may be tempted to add to your foods throughout the day and aim for some naturally green choices.
When you see blood oranges and tangerines in grocery stores in my neck of the woods, you know that it's citrus season! Vitamin C- loaded fruits such as oranges and pink grapefruit always taste best when in season.
Even though these fruits are tasty on their own, this recipe is a special treat. The combination of fruit and basil, along with the slight tang of vinegar, is one of my favorites.
Fresh Citrus Caprese Salad
Serves 5
2 naval oranges
2 blood oranges
2 pink grapefruit
2 tangerines
1/3 cup fresh basil chiffonade
8 oz fresh mozzarella
1 Tbsp lemon or citrus-infused olive oil
3 Tbsp white wine or champagne vinegar
1/2 tsp salt
1 tsp honey
For all citrus fruits, slice into 1/2" slices then cut off peel. Cut each slice into 1-2" sections, carefully removing seeds.
Combine citrus chunks in a large bowl with basil. Slice mozzarella into 1" chunks (if using small balls halve them). Gently toss mozzarella with citrus and basil.
In a small bowl, combine olive oil, vinegar, salt and honey. Whisk until combined, then pour mixture over the other ingredients. Toss and cover. Place in the refrigerator for 30 minutes prior to serving.
*Note this recipe does not store well overnight.
Nutrition Info per 1/2 cup: 252 calories, 9 g fat, 13 g protein, 31 g carbohydrates, 5 g fiber, 315 mg sodium
I often hear from my patients that they are much more likely to get in their vegetable servings in the summer- when salads are plentiful.
Here is a roundup of recipes to prove that salads are not just a summer time food! All of the ingredients in these recipes are plentiful and fresh in the dead of winter.
No matter whom you are rooting for this weekend, snacks are no doubt going to be part of your festivities. Here is a roundup of a few healthier choices!
