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Saturday, December 3, 2016

How to Properly Marinate Fish and Seafood

My mother-in-law Méranie is from Martinique, a French island where fish and seafood are a large part of the local diet. This is her technique for marinating whole fish but it can be applied to any kind of seafood. Here I use wild-caught mackerel from my local fish market. The secret is to marinate it long enough for it to be flavorful, but not long enough for the citrus juice to "cook" the fish.

Saturday, November 19, 2016

Mixed Nuts with Thai Flavors


These savory mixed nuts are full of Thai flavors: coconut, lime, tamari, and ginger. A Thai cook would add some sugar, but instead I added a touch of honey. I usually recommend eating foods unsweetened, but in this case, a small amount of a natural sugar really helps balance the spicy and salty flavors. You can make this healthy snack ahead or time it right and serve it straight from the oven, just slightly cooled. When the nuts are still warm they have a unique soft and succulent texture.

Saturday, October 29, 2016

Cocoa-Spiced Walnuts


These detox-friendly nuts can be an on-the-go snack, a topping for salads and yogurt, or an elegant garnish for dessert. Or they can be dessert itself. This recipe uses cocoa powder as a spice, like cinnamon. Because the nuts are unsweetened, they go well with sweet dishes as well as savory ones. 

Saturday, October 15, 2016

Grain-Free Granola


This nutty, crumbly topping has a texture similar to granola, but it doesn't contain oats. It's simply a mixture of nuts, coconut, cacao nibs, and dried fruits, so it's naturally gluten-free and grain-free.

You can make this recipe your own using your favorite fruit and nut combinations.  If you eat ground flax seeds regularly, you can add them to this mix.

Saturday, September 24, 2016

Zucchini Noodle Bowl with Shrimp and Tomatoes

Gluten-Free | Grain-Free | Dairy-Free Variation | Vegan Variation

This recipe highlights vegetables that are in season right now—zucchini and tomatoes—as well as a popular kitchen tool—a spiralizer—that turns them into noodles. Vegetable noodles are a healthy alternative to pasta made from processed flour. They are full of fiber and free of gluten and the refined carbohydrates that raise blood sugar and insulin levels and promote inflammation throughout the body.

Saturday, September 10, 2016

Coconut Chai Chia Seed Pudding


This light and fluffy pudding is rich and satisfying. Because it's made with chia seeds, it has a texture similar to tapioca pudding. Chai spices like cinnamon and ginger add flavor as well as health benefits. They've been found to lower inflammation, improve digestion and blood sugar control, and support the body's natural detoxification mechanisms. This pudding takes only minutes to make, but it has to sit overnight in the fridge before you can eat it, so plan ahead and make it in advance.

Saturday, August 20, 2016

Cherry Chickpea Quinoa Salad


This healthy whole grain salad is light yet satisfying and full of antioxidants, protein, fiber, and healthy fat. Fresh cherries give it an unexpected fruity flavor which complements the fresh herbs and raw walnuts. It can be eaten at room temperature, so it's easy to take to work or to the beach.

Saturday, August 13, 2016

Tofu Salad with Korean Gochujang Sauce


Tofu can be bland but this flavorful sauce really dresses it up. It features gochujang, a Korean fermented chili paste. You could drizzle this sauce over almost anything or serve it as a flavorful condiment at your next barbecue. I garnished this dish with raw hemp hearts but sesame seeds would be more traditional to Korean cuisine.

Saturday, July 30, 2016

Summer Rolls with Tempeh, Mango, and Mint


Vietnamese-style summer rolls are light and refreshing. They’re also extremely versatile because you can add any fillings you like. This is a vegan version made with mango, mint, cilantro, red bell pepper, cucumber, and tempeh sautéed in coconut oil. Delicious and nutritious, these summer rolls contain everything that a healthy meal should: protein, fiber, and healthy fat. Serve one roll per person as a colorful starter or two or three as a main course.

Saturday, July 16, 2016

Octopus Salad with Artichoke Hearts, Olives, and Caper Berries


This simple salad makes a stunning starter. I had the opportunity to cook some baby octopus and took the less-is-more approach. To preserve its tender texture I cooked it quickly, dressed it with olive oil and lemon, and tossed it with just a few other ingredients.

Saturday, July 2, 2016

Curried Mango Chicken Lettuce Wraps


These lettuce wraps are delicious, nutritious, and full of anti-inflammatory spices. Cashews add texture and a bit of crunch while mango adds a subtle sweetness. You can make the chicken salad ahead of time and take this dish to go, whether you're headed to school, work, the park, or the beach.

Saturday, June 18, 2016

Green Salad with Apples, Fermented Beets, and Ginger Orange Vinaigrette


This light and refreshing salad makes a stunning starter or main course. It contains everything that healthy meals should: fiber, protein, healthy fat, and a fermented food. Every day I encourage my patients to eat more fermented foods because they support the friendly bacteria inside our digestive tracts. These beneficial microorganisms manufacture nutrients, break down environmental toxins, reduce inflammation, strengthen our immune systems, and modulate the expression of genes that influence metabolism and fat accumulation. We wouldn't live long without them.

Saturday, June 4, 2016

Vegetable Beef Pho


Soup is a great dish for the change of seasons when we crave food that’s lighter but still satisfying. This recipe has everything a healthy meal should contain: vegetables, protein, and healthy fat. It’s my version of the Vietnamese favorite called pho (pronounced "fuh").

Friday, May 27, 2016

Ginger Peanut Noodle Bowl with Mango and Shrimp


I don't eat pasta very often, so when I do, it better be good. This colorful pasta salad is an excellent example. It's light and refreshing but also satisfying. Because it's served cold or at room temperature, it makes a great dish for picnics, potlucks, and trips to the beach.

Saturday, May 21, 2016

Detox Salad with Orange Ginger Vinaigrette


This colorful salad is delicious and nutritious. It's especially good for detox because the ingredients support the body's natural mechanisms that help eliminate the environmental toxins we're exposed to every day. Beets, fermented foods, and raw nuts are three of the top twelve detox foods I discuss in chapter eight of my book, The Prediabetes Detox. Citrus and parsley also support detox pathways and have been shown to improve blood sugar control. And avocado adds the kind of healthy fat that helps fight inflammation in the body.

Saturday, May 14, 2016

Cauliflower Chowder with Bacon and Green Chilies


This creamy soup has a complex, smokey flavor. I don't eat a lot of bacon, but when I do I make sure it comes from well-raised pigs and I use it as condiment to flavor other dishes. It's one way to incorporate pasture-raised meats into a plant-based diet.

Saturday, May 7, 2016

Pickle Shots and More

Every day I encourage my patients to eat more fermented foods to support a healthy microbiome (the collective community of microorganisms living on our bodies that we couldn’t survive without). While it's easy to ferment your own foods at home, not everyone has the time or interest. Fortunately, there are some good products available for purchase.

Saturday, April 23, 2016

Moroccan Chickpea Soup


This soup is delicious and nutritious. It contains all the components of a healthy meal: fiber, protein, and healthy fat. It also contains anti-inflammatory spices and bone broth. The nutrients and protein in bone broth are particularly well absorbed and they support the growth and repair of connective tissues in the body like bones, joints, and skin. 

Saturday, April 16, 2016

Sweet Potato Larb with Avocado


Larb, also known as Laab or Laap, is a delicous and healthy dish from northern Thailand. It's full of protein, healthy fat, anti-inflammatory compounds, and bold flavors. Larb is usually made with ground meat, most often pork and sometimes chicken or duck, but it can also be made with crumbled tempeh or tofu (extra firm, pressed and drained). Larb is eaten wrapped up in a lettuce leaf. It's fresh, flavorful, and healthy.

Saturday, April 9, 2016

Grain-Free Granola with Coconut and Cacao


This granola is full of fiber, healthy fat, and antioxidants. It's also free of grains, so it's naturally gluten-free. Eat it as you would would any granola, covered with milk or stirred into yogurt.

Sunday, April 3, 2016

Vanilla Salt


This unusual condiment is surprisingly delicious. In the United States, vanilla is usually paired with sweet dishes, but in other cultures and cuisines it's paired with savory foods. So think of it as a spice, like cinnamon, which is as good in apple pie as it is in lamb tagine.

Saturday, March 26, 2016

Dark Chocolate-Covered Coconut Macaroons


These delicious bites are light, airy, and full of coconut flavor. Making macaroons is a good way to use egg whites you may have leftover from another recipe. If you're starting with whole eggs, save the yolks for a custard, mayonnaise, or Béarnaise sauce.

Saturday, March 19, 2016

Homemade Banana Nut Clusters


My husband is a big fan of Banana Nut Crunch cereal. I like that the first two ingredients are whole grains, but I don't like the added sugar, brown sugar, corn syrup, flavoring, coloring, and pro-inflammatory fats in the form of vegetable oil. As a healthy alternative, I made my own version using bananas and nuts. It's gluten-free, grain-free, and free of sweeteners.

Saturday, March 12, 2016

Spicy Ginger Peanut Vegetable Stew


This delicious meat-free stew is full of tender vegetables and warm spices along with some heat and a touch of smoke. Thickened with a spoonful of peanut butter and garnished with chopped peanuts, it has an unusual but savory flavor.

Saturday, March 5, 2016

Winter Seafood Salad


Good, fresh tomatoes are hard to find in the winter and my basil has long since died off, so I use pantry staples to make this light, healthy, and satisfying seafood salad. Serve a small portion as a starter or a large portion as a main course, atop of bed of salad greens.

Saturday, February 27, 2016

Vietnamese-Style Chicken Soup for Colds and Flu


Chicken soup is a traditional remedy for colds and flu. While scientists may not be able to identify the exact compounds responsible, studies do show that chicken soup has a measurable effect on the immune system. One study found that chicken soup changed the activity of white blood cells in the body and other research showed that it increased the movement of mucus in nasal passages.

Saturday, February 13, 2016

Moroccan Tagine with Lamb, Chicken, and Vegetables


This is the kind of food I want to eat when it's cold outside: hearty, healthy, and delicious. Now that a polar vortex has descended on New York, I'm staying warm by staying inside, so it's a perfect time to make this dish. It takes some time to put together a tagine but it's not difficult and the finished meal is always worth the effort. The mouth-watering aromas released as it cooks low and slow only build anticipation.

Saturday, February 6, 2016

Unique Valentine Treat: Chipotle Lime Chocolates


Looking for a unique Valentine's Day treat? These chipotle lime chocolates have a raw truffle center made with cacao nibs and tender hemp hearts, so they're rich in antioxidants, fiber, and anti-inflammatory fats. The smoky heat from the chili pepper and bright citrus notes from the lime are subtle, exotic, and unforgettable. Make them as spicy as you dare.

Saturday, January 30, 2016

Black Bean Chili With a Twist


Chili contains everything a healthy meal should have--protein, healthy fat, and fiber--all in one bowl. And it's one of the most versatile dishes I can think of. Vegetarians can add beans or crumbled tofu or tempeh. Omnivores can add ground meat like beef, pork, chicken, or even lamb. Here I added black beans and ground beef, along with an unexpected twist: cocoa powder.

Saturday, January 23, 2016

Ginger Berry Sore Throat Soother


Elderberry syrup is a traditional plant medicine effective against cold and flu viruses, bacteria that cause severe pneumonia, and even herpes viruses. Studies show that elderberry's anti-viral activity is comparable to medications like Oseltamivir (Tamiflu) and Amantadine, and that it's a good source of vitamin C and natural anthocyanin antioxidants. These compounds trigger genetic signaling that has proven protective against cardiovascular, neurological, inflammatory, and degenerative diseases.

Saturday, January 16, 2016

Vanilla Almond Cookies with Dark Chocolate Chunks


I don't eat cookies very often, so when I do, they better be good. These cookies aren't only good, they're good for you, in moderation of course. They're full of antioxidants, healthy fat, and fiber, and because I substituted ground almonds for flour, they're naturally grain- and gluten-free.

Saturday, January 9, 2016

Buffalo Baked Chicken Legs


This is a healthy take on buffalo wings, which are usually deep fried. Instead, I slow-roast meaty drumsticks until they're crispy outside and fall-apart tender inside. Then I toss them with a sauce that contains anti-inflammatory spices and healthy fat.