You are here

Healthy Meals

Swiss Chard with Raisins and Pecans Recipe

Swiss chard is a leafy green that is especially powerful in helping prevent circulatory disorders as we age. Chard contains more than a dozen polyphenol-type antioxidants that offer protective effects for our heart and circulation.

Swiss chard is also an excellent source of betalains, which provide anti-inflammatory and detoxifying effects throughout the body. Betalains are the pigments that give the stems and "veins" of chard their vibrant red and yellow colours. Read more about Swiss Chard with Raisins and Pecans Recipe

 

How to Make Kim Chi

Originally posted in September of 2009

Of the countless varieties of kim chi that are made in Korea, by far the most common and celebrated version is made with Napa cabbage.

Kim chi that's made with cabbage is loaded with indole-3-carbinol (I3C), a compound that is well recognized as a powerful cancer-fighting compound. Numerous studies indicate that I3C can offer protection against many different types of cancer and may even stop the growth of existing tumors. Read more about How to Make Kim Chi

 

Buttercup Squash, Apple, and Pear Salad

Many thanks to my aunt for showing us how to make this lovely substitute for a typical potato salad. The main ingredients - buttercup squash, apple, and pear - are all rich in carotenoids, fiber, and vitamin C, and also happen to be at their sugary best for most of us toward the end of summer and beginning of autumn.

In case you aren't familiar with buttercup squash, it looks like this: Read more about Buttercup Squash, Apple, and Pear Salad

 

Soba

If you strive to avoid gluten but find yourself missing the occasional bowl of pasta, you may find the perfect fix in soba noodles. Made with buckwheat and long used in East Asian cuisine, soba noodles are very easy to prepare and are readily available in Asian markets and grocery stores in larger cities.

Most varieties of gluten-free noodles require constant attention while boiling and leave a gooey mess of cooking water to deal with after. Not with soba. Three to four minutes and they're ready to go, and unlike grainy whole wheat pasta, soba noodles have a delightfully clean and smooth feel about them. Read more about Soba

 

Organic Tofu

I've long maintained that when eaten in moderation, organic soy can be a healthy food choice for most people. One of the major arguments against eating soy is that it contains phytates that can prevent absorption of minerals like calcium, magnesium, and iron. To this point, I think it's important to consider that minimally processed organic soy has been assessed to contain anywhere between 1.4 to 3.0 percent phytates, while highly processed and concentrated forms of soy like soy protein isolate typically contain closer to 5 percent phytates. Read more about Organic Tofu

 

How to Make a Dairy-Free and Cancer-Fighting Cream Sauce

Who doesn't enjoy creamy sauce over noodles and crisply cooked veggies? The problem with dairy-based cream sauces is that they are rich in casein, the animal protein that T. Colin Campbell of The China Study has linked with increased risk of cancer.

Thankfully, you can make a dairy-free cream sauce that has lovely flavour and texture and can lower your risk of all types of cancer.

Creamy Cauliflower Sauce over Zucchini

The key ingredient is cauliflower, one of nature's best sources of indole-3-carbinol, a phytonutrient that stimulates cellular detoxification. Indole-3-carbinol also has the ability to prevent estrogen dominance, which makes cauliflower an excellent food choice for cancer prevention, particularly breast cancer. Read more about How to Make a Dairy-Free and Cancer-Fighting Cream Sauce

 

Creamy Cauliflower Sauce over Zucchini Recipe

This creamy cauliflower sauce is very hearty and filling but doesn't leave you feeling heavy. It can be served as a main dish, or on the side of your dinner entrée. Feel free to substitute the zucchini with any vegetables that call out to you. Cauliflower sauce can be stored in the refrigerator for up to 3 days.

Ingredients:

6 cups of water
2 zucchini Read more about Creamy Cauliflower Sauce over Zucchini Recipe

 

Mixed Steamed Rice with Shanghai Bok Choy, Oyster Mushrooms, and Chicken

Ingredients:

Two handfuls of oyster mushrooms
Two handfuls of king oyster mushrooms
Two handfuls of Shanghai bok choy
Grass-fed chicken - 2 to 3 ounces per person
One large carrot, roughly chopped
One rib of celery, chopped
Soy sauce
Sesame oil
Extra-virgin olive oil
Steamed rice

Directions: Read more about Mixed Steamed Rice with Shanghai Bok Choy, Oyster Mushrooms, and Chicken

 

How to Get Kids to Eat More Vegetables

We had it easy with our firstborn - he was eating handfuls of lightly braised Shanghai bok choy before he turned 2. So it furrowed our brows some to discover that vegetables were not our second son's thing. We started blending our green food powder in with his smoothies from the time he could sip from a straw, but we were still eager to see him eating substantial portions of freshly cooked green vegetables.

IMG_1720 Read more about How to Get Kids to Eat More Vegetables

 

How To Make Sweet Potato Hummus

If you have a thing for hummus and don't mind a little variety from time to time, you'll want to give this sweet potato-based hummus a try.

All varieties of sweet potatoes are abundant in vitamin C, carotenoids, and vitamin B-6 (helpful for keeping homocysteine at a healthy level), and even minerals like iron manganese, and potassium. Read more about How To Make Sweet Potato Hummus

 

Pages

 
 

More Natural Health Resources

Professional Grade Target Formulas

Raw Organic Protein Powders