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Healthy Meals

Crispy Potatoes with Guacamole

Posted by Dr. Ben Kim on May 05, 2016
Healthy Eating Resources
Healthy Meals

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I've been on a roll with new recipes as of late - everything I make, the living creatures in our home gobble every morsel up within an hour. This makes me happy, of course. Read more

 

How to Make Tasty Vegan Burgers

Posted by Dr. Ben Kim on Apr 26, 2016
Healthy Eating Resources
Healthy Meals

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Ingredients: Read more

 

Rice, Black Beans, Guacamole, and Greens

Posted by Dr. Ben Kim on Feb 23, 2016
Healthy Eating Resources
Healthy Meals

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When we're pressed for time and on the prowl for some serious flavour, this is our can't-miss choice for dinner.

You can make your own black beans by soaking the night before and cooking them until tender, but more often than not, we go with the healthiest pre-made black bean product at the grocery store. Which leaves only a pot of rice, some guacamole, and crisp shreds of lettuce and your favourite tomatoes to have on hand to construct a wonderfully satisfying and nourishing meal, rich in healthy protein, health-enhancing fat, and plenty of antioxidants to support cellular health. Read more

 

Quinoa: One of Nature's Healthiest Protein-Rich Foods

Posted by Kristen on Sep 30, 2015
Healthy Eating Resources
Healthy Meals

If you're looking for a truly healthy, protein-rich food to anchor your diet, I highly recommend that you consider quinoa (pronounced keen wah). Called the "mother of grains" by the Incan empire, quinoa is native to South America, and is naturally rich in all nine essential amino acids - these are amino acids that we humans can't make from other nutrients, so must obtain from our diet. Quinoa is one of a few grains that are gluten-free, and for most people, it's easy to digest and utilize. Read more

 

Swiss Chard with Raisins and Pecans Recipe

Posted by Anonymous on Sep 01, 2015
Healthy Meals

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

 

How to Make Kim Chi

Posted by Dr. Ben Kim on Aug 26, 2015
Healthy Eating Resources
Healthy Korean Recipes
Healthy Meals

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

 

Buttercup Squash, Apple, and Pear Salad

Posted by Dr. Ben Kim on Aug 24, 2015
Healthy Meals

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

 

Organic Tofu

Posted by Anonymous on May 05, 2015
Healthy Meals

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

 

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

Posted by Dr. Ben Kim on Feb 04, 2015
Healthy Meals

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

 

Creamy Cauliflower Sauce over Zucchini Recipe

Posted by Dr. Ben Kim on Feb 04, 2015
Healthy Meals

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

 

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