1 1/2 pounds spaghetti squash 1 1/2 pounds medium sized, peeled, cleaned, and uncooked shrimp 4 large cloves of garlic 1/3 cup Extra Virgin Olive Oil 1/4 cup chopped fresh parsley, pinch of salt and pepper One tablespoon of fresh lemon
Wash and pierce the rind of spaghetti squash all over. Microwave it on high for 6 minutes, turning at two minute intervals. Another option is to bake the spaghetti squash at 375 F for one hour. Either way let stand for at least five minutes.
Peel and sliver the garlic into thin slices. Heat the oil in a large frying pan and cook the garlic till transparent.
Rinse and pat dry the shrimp. Place the shrimp in the heated oil and garlic, add salt and pepper. Cook on a high flame shaking the pan to turn the shrimp as it turns pink. Add 1/4 cup parsley and turn. Cook the mixture until it bubbles, about 5 to 10 minutes total. Do not overcook the shrimp.
Cut the spaghetti squash in half lengthwise. Spoon scoop out the seeds and center. Take a fork and scrap out strands down to the rind to form spaghetti.
Add the lemon to the shrimp and cook for another 30 seconds. Pour the shrimp over the spaghetti squash and garnish with parsley. Serve immediately. Serves 6
Cooking Instructions: 1. Heat oil over medium heat in a 6-quart stockport. Add onions and garlic and saute until soft but not brown - about 6 to 7 minutes.
2. Add the butternut squash, broth, curry powder and salt. Bring to boil. Reduce heat and simmer until squash is tender - about 12 to 15 minutes.
3. Remove from heat. Stir in honey and puree with an immersion blender or in batches in a blender until smooth.
4. Season with salt to taste. Ladle into serving bowls and add a dollop of yogurt.
Recipe courtesy of Northern Westchester Teaching Kitchen
Wise Food Choices from Dr. Robert Silverman
Consider these food choices to improve your health and create a more vibrant you without dieting
• Choose organic over non-organic foods • Avoid trans fats and saturated fats (i.e. donuts, fried foods…etc) • Eat lean proteins (e.g. fish, wild game, poultry, egg whites, tofu, legumes) • Fill up on fruits and vegetables (consume between 8 and 10 servings per day) • Consume carbohydrates in the form of whole grains and fiber (avoid bleached flour products) • Choose berries over bananas, sweet potatoes over regular white potatoes • Consume some protein along with carbohydrates rather than just eating the carbohydrates, e.g. almond nut butter with apples • Choose brown rice over white rice • Add foods high in antioxidants to your choices – get colorful! Free radicals are blamed not only for making us look old but also for making us fat! Load up on the colorful antioxidant-rich fruits and vegetables. • Incorporate omega-3 fatty acids into your lifestyle. Omega-3 fatty acids such as EPA and DHA are much needed for the structure and function of every cell in your body. These omega-3 help fight inflammation, helps maintain healthy supple skin, improve cardiovascular health, and support brain and nervous systems health. Consume 2 – 4 servings of fish per week – wild salmon is a great choice! Or if fish is not an option, take the appropriate amount of EPA/DHA supplement in capsule form (1 – 2 g. daily).
MM’s Turkey Chili (make it all organic whenever possible) 4 servings
1 lb. (16 oz.) Ground white turkey meat 1 chopped onion 1 c. diced carrots 1 c. chopped celery 2 c. kale (and/or any vegetables that you like) 1 (16 oz.) Canned crushed tomatoes 1 (16 oz.) Canned kidney beans Dash of chili powder, turmeric, 1 cinnamon stick, 1 tbsp. garlic powder (or to taste) 1 tbsp. each parsley, basil, dried oregano, 3 bay leaves (or to taste) Green onions (to be added just when about to eat)
Recipe courtesy of Dr. Robert Silverman. This recipes and others like it are given to patients on Dr. Silverman's weight loss plan.
Shrimp Chili
1 Medium Onions, diced small ½ c Vegetable Oil 1 t. Garlic, chopped 1 qts. fresh or canned diced Tomato w/ juice 1 qts. Crushed Tomato ½ t. Crushed Red Pepper ½ oz. (1 shot) Tabasco 1 oz. Worcestershire 1 T. Paprika ½ cup Dark Chili Powder 2 oz. Red Wine 2 c. Red Kidney Beans 1 c. Black Beans 1 c. Cannelloni Beans 1 ¼ lbs. Small or Medium Shrimp, split lengthwise
Directions:
1. Sautee garlic and onion over medium heat until onions are soft, about 5 minutes. 2. Add all tomato products and remaining ingredients (except beans and shrimp) . 3. Simmer for 30 minutes. 4. Add beans and shrimp and allow to come to a simmer. 5. Continue simmering until shrimp are cooked through. About five more minutes. 6. Add salt and pepper to taste. 7. OPTIONAL: Transfer to an oven save crock. Sprinkle with grated sharp cheddar and broil until cheese bubbles, about 3 minutes.
Makes 4 quarts = 8 servings.
La Mer Gourmet Seafood, 407 Main Street, Armonk, NY
Amond Butter–Banana Muffin with Chocolate Chips Makes 24 mini muffins
1 cup whole-wheat pastry flour 1 tsp. baking powder 1/4 tsp. salt Squirt of liquid Nu-Stevia sweetener 2 medium ripe bananas, mashed 1/3 cup pure unsweetened almond butter 1/4 cup plain fat-free Greek yogurt 2 large egg whites, beaten 3/4 cup semisweet chocolate chips or carob chips
Place the first 3 ingredients in a mixing bowl. Mix all the wet ingredients together and add into the flour mix. Beat with a mixer for about a minute and then mix in the chocolate/carob chips. Spoon batter into mini muffin pan half full only. Bake at 350ºF for about 22-25 minutes or until done.
Recipe courtesy MeiMei Lien
Roasted Kale with Sea Salt
• 4 cups firmly-packed kale • 1 Tbsp. Extra virgin olive oil • 1 tsp. good-quality sea salt
Preheat oven to 375 degrees F. Wash and trim the kale: Peel off the tough stems by folding the kale leaves in half like a book and stripping the stems off. Toss with extra virgin olive oil. Roast for five minutes. Turn kale over. Roast another 7 to 10 minutes until kale turns brown and becomes paper thin and brittle. Remove from oven and sprinkle with sea salt. Serve immediately. Recipe: Mike's Organic Delivery
APPLE TART
A standard 9" pie crust (Pillsbury or similar) 4 Granny Smith or similar "crisp" apples, 3/4 cup of dark brown sugar 3 Tbsp. Cinnamon 1 ½ cups Sugar 1 tsp. Vanilla Extract Corn Starch 3/4 cup Water
Roll out the pie crust to 13" Peel, core & slice apples into 1/16 sections Butter an iron or similar round minimum 12" flat baking pan (can be sheet or pizza pan too) Place 13" rolled out crust over the pan. Array apple slices, starting from the center in a circular overlapping pattern, 1/8"-3/16" step, leaving 1" dough border. Mix 3/4 cup of dark brown sugar with 3 tablespoons of cinnamon, then sprinkle evenly over surface, including border. Fold 1" border over, then using a fork, make a pattern around the perimeter. Final diameter should be roughly 12 1/2". Bake 35-40 minutes in a pre-heated 350° oven, until edges are golden brown, let sit at room temperature for an hour.
Meanwhile, while baking: Combine 1 1/2 cups of white granulated sugar, 3/4 cup of water, teaspoon of vanilla & 1 tablespoon of corn starch into a small sauce pan over medium heat; stirring constantly with a whisk until you get to a light boil (it will also be thickened at this point). Take off heat and let stand until room temperature (you can also put this clear glaze in fridge, if you are pressed for time). Once glaze is at room temperature or cooler, use a brush and paint the top every 30 minutes, until you have a clear glisten.
Store at room temp or fridge.
Serve with vanilla bean ice cream drizzle with caramel from a squeeze bottle (store bought) for that "restaurant" effect!
Enjoy! Recipe from Stephen Petre
Roasted Turnips with Apples & Parsnips
Ingredients: 2cups(1/2-inch) cubed peeled turnips 2 cups(1/2-inch) cubed peeled parsnips 2 cups(1/4-inch) cubed peeled Cameo Apple 1 cup dried cranberries 1/2 cup packed dark brown sugar 1 tablespoon of fresh lemon juice 2 tablespoons butter, cut into small pieces
Directions:
1.Preheat oven to 350°F. 2.Combine the first 6 ingredients in a shallow 2-quart baking dish coated with olive oil. 3.Top with butter. 4.Bake at 350°F for 1 1/2 hours or until tender, stirring after 45 minutes. Recipe: Mike's Organic Delivery
Potato and Turnip Gratin
• 1 to 2 tablespoons unsalted butter (optional), plus more for baking dish • 1 1/2 cups heavy cream, plus more if needed • 3 sprigs robust herbs such as thyme or sage • 2 pounds (total) potatoes, and turnips, peeled and thinly sliced • Coarse salt and freshly ground pepper
1. Infuse liquid: Heat oven to 375 degrees, and butter a 2 1/2-quart oval gratin dish or 9-by-13-inch baking dish. Bring cream and thyme to just under a boil in a small saucepan, then remove from heat and let stand 30 minutes. Strain through a fine sieve and discard solids. 2. Arrange the vegetable slices in overlapping layers in the baking dish, alternating them and seasoning with salt and pepper as you go. Dot with butter. Pour cream over top (it should almost cover the vegetables; add up to 1/2 cup more if necessary) and cover tightly with parchment-lined foil. 3. Bake: Bake until vegetables are tender, about 45 minutes, then remove foil and bake until golden brown and bubbling, about 15 minutes more.
Serve at once. Recipe: Mike's Organic Delivery
Eat Well Armonk
Nick's Asian Salad Dressing
3 T local honey 1 1/2 T rice wine vinegar 1/4 c mayonaise 1 tsp dijon mustard 1/8 tsp sesame oil
Combine all ingredients and whisk until blended. A favorite of Nick's Corner Market customers.
Chicken & Vegetable Soup Serves 6
3 quarts chicken broth, gluten free 3 chicken breasts, boneless and skinless ½ onion, diced 5 stalks celery, washed and sliced 5 carrots, diced 2 cloves garlic, chopped 1 (15.5 oz) can red kidney beans 1 (15.5 oz) can cannellini beans 1 (6 oz) can tomato paste, gluten free 1 Tablespoon freshly chopped rosemary Salt and black pepper, to taste
1) Add broth to a large pot, heat over high heat and bring to a boil 2) Add chicken breasts 3) Add onions, garlic, celery and carrots while the chicken is cooking 4) Add beans with liquid and tomato paste, stir well 5) Cover pot and bring to a boil, low heat and simmer until chicken has an internal temperature of 165F and the vegetables are tender; approx. 25 - 30 minutes 6) Remove chicken breasts, allow them to rest for 5 minutes before dicing small 7) Adding chicken to soup and stir 8) Add rosemary, season with salt and pepper
Recipe by Chef Danielle Fragala – Your Culinary Experience, Inc. Caramelized Root Vegetables Serves 4 - 6
1 acorn squash, peeled and diced small 1 butternut squash, peeled and diced small 1 carrot, peeled and diced small 1 turnip, peeled and diced small 1 rutabaga, peeled and diced small 1 parsnip, peeled and diced small 1 small onion, peeled and diced small 2 cloves garlic, minced Olive oil, for drizzling Kosher salt and black pepper, to taste Poultry seasoning (McCormick)
1) Preheat the oven to 350F 2) Spray a large casserole dish with olive oil spray 3) Combine all of the vegetables in the dish, season with salt, pepper and poultry seasoning and lightly drizzle with olive oil. Mix well to coat evenly. 4) Bake for approx. 45 – 60 minutes or until tender 5) Adjust seasoning before serving
Quick tip: Add leftover chicken from a few nights ago to the caramelized root vegetables, mix in a cup of broth and you have lunch in minutes! Recipe by Chef Danielle Fragala – Your Culinary Experience, Inc.
Red Quinoa with Cashews and Edamame
2 - 2 ½ cups chicken broth 1 teaspoon sesame oil 1 cup red quinoa ½ cup cashews roasted, unsalted and chopped ½ cup Edamame, shelled Kosher salt and black pepper, to taste
*Add in 2 scrambled eggs and 1 Tablespoon soy sauce before serving for a ‘Fried Rice’ taste
1) In a small pot heat 2 cups chicken broth and sesame oil over high heat and bring to a boil 2) Add edamame and red quinoa, stir well, top with a lid, turn the heat to low and simmer to allow the red quinoa to plump up for 15 minutes 3) Add cranberries, fluff the red quinoa with a fork, season with salt and pepper, add additional ½ cup broth if it needs to cook a little longer
Recipe created by Chef Danielle Fragala – Your Culinary Experience, Inc. www.yourculinaryexp.com
Pear Salad with Toasted Walnuts & White Balsamic Vinegar Dressing
Use a light hand… If you have pouring spouts attached to your bottles of olive and vinegar all the better! When pears come into season in the USA this is the perfect salad to accompany your holiday dinners. • Serves 4-6 • Extra Virgin Olive Oil • White Balsamic Vinegar • Mescaline Salad Mix • 2 ripe pears, peeled, cored, quartered and sliced width wise • 2/3 cup walnuts •Gorgonzola Cheese or Fresh crispy bacon bits You can toast the walnuts in a toaster oven or regular oven at 400—line a baking pan with the walnuts and place into the preheated oven. Turn them every now and then. They should be nicely toasted after about 10 minutes. (Be careful not to burn them.) Cool completely before adding to the salad. In the bottom of a bowl place the lettuce then the pears and the walnuts on top. Drizzle the olive oil in a circular fashion 2 times around the bowl, Drizzle the white balsamic vinegar one time around the bowl, add a bit of sea salt and a few grinds of fresh pepper. Toss lightly to coat. Sprinkle either the gorgonzola or bacon on the top and serve.
Recipe courtesy of Ersilia Moreno Olive Oil of the World
Baked Beets
3 - 4 medium unpeeled unwashed whole beets Preheat oven to 400° F.
1. Trim roots and stems to 1/2", do not cut beets further! 2. Do not wash beets! 3. If there is dirt that bothers you, wipe it off with a paper towel; moisture will cause the beets to steam and that is not what you want. 4. Place beets in a casserole, cover with the lid and seal the entire casserole tightly with foil; bake at 400° for 60-90 minutes. 5. When beets are cool enough to handle, remove the roots and skins and slice.
Toss beats with 1-½ tablespoons olive oil and season with salt and pepper.
Recipe: Mike's Organic Delivery
Chicken Stir Fry with Zucchini and Peppers Over Red Quinoa - Serves 4
1 teaspoon grated ginger 1 clove garlic, minced ½ bunch scallions, washed and thinly sliced on the bias (at an angle) 1 Zucchini, washed, seeds removed and sliced thin 1 Red Bell Pepper, washed, seeds removed and sliced thin 1 Jar Teriyaki sauce Slurry: 1 Tablespoon cornstarch and 1 Tablespoon water, mix well ½ cup sundried cranberries 1 Tablespoon freshly chopped Italian parsley Kosher salt and black pepper, to taste
*Substitute any of the vegetables with family favorites – cook until tender
1) Heat a large sauté pan, preferably a nonstick pan, over medium high heat 2) Add 2 Tablespoons sesame oil and heat for a few seconds before adding chicken, spread the chicken out into a thin layer 3) Sauté chicken until golden brown on one side before turning over and cooking until fully cooked with an internal temperature of 165F; put cooked chicken in a bowl 4) Add 1 Tablespoon sesame oil to the same sauté pan, heat for a few seconds than add zucchini, peppers, ginger, garlic and scallions and sauté for 2 minutes 5) Add desired amount of teriyaki sauce and bring to a simmer, add cornstarch slurry if desired 6) Add chicken and cranberries to vegetable mixture, add parsley, season with salt and pepper if needed, mix well and serve over red quinoa
Recipe created by Chef Danielle Fragala – Your Culinary Experience, Inc. www.yourculinaryexp.com
Classic French Dressing
1/2 cup of Olive Oil 4 tablespoons Red Wine Vinegar 3/4 tsp Salt 2 small garlic cloves, crushed Dash of freshly ground pepper
Mix all ingredients and shake well. Recipe: Mike's Organic Delivery
Honey Glazed Baby Carrots
Ingredients: 2 cups small baby carrots or large carrots cut into slices ‚ 1/2-cup butter‚ 1 tablespoon brown sugar‚ 1 tablespoon honey‚1/2 teaspoon cinnamon‚ 1/4 teaspoon nutmeg‚ fresh minced parsley
Directions:
1.In a medium skillet, melt butter. 2.Add brown sugar, honey, nutmeg and cinnamon; mix together. 3.Add carrots. 4.Cover and cook on medium low to medium heat for about 15 minutes, stirring occasionally. 5.Cook until the carrots are firm. 6.Remove from heat and sprinkle with fresh parsley. Recipe: Mike's Organic Delivery
Directions: 1.Heat wok on medium-high heat. 2.Add oil get it hot, put in peas. 3.About 1 minute after stir-frying add garlic and salt and pepper 4.Quick fry just till bright green and still crisp. 5.Do not over cook or they will turn a dull green and go limp. 6.Remove and serve while still hot. Recipe: Mike's Organic Delivery
Swiss Chard with Red Onions Ingredients:
1 lb Swiss chard, stems removed and reserved with leaves torn into bite-size piece 2 tablespoon olive oil, divided 5 cloves garlic, peeled and halved 1 medium red onion, peeled and chopped Salt and pepper
Ingredients • 1 tablespoon olive oil • 1 shallot, diced • 1 bunch of fresh spinach • kosher salt and freshly ground pepper to taste
Directions In a large skillet, heat olive oil over medium heat. Stir in shallots and cook until transparent, about 5 minutes. Add spinach, sprinkle with salt and pepper; cook and stir 3 to 5 minutes until leaves are wilted and reduced.
Recipes from Marti Wolfson Culinary Director, Nutrition @ BlumKitchen Blum Center for Health
Roasted Beet, Pear and Goat Cheese Salad with a Shallot Vinaigrette
Ingredients: 2 medium beets, peeled and cube or slice 6-8 cups arugula or spring mix lettuce 2 Bartlett pears, thinly sliced 1/3 cup toasted walnuts 1 cup goat cheese (optional)
Dressing: 1/4 cup finely chopped shallot 1 tablespoon Dijon mustard 2 tablespoons red-wine vinegar 2 tablespoon fresh squeezed orange juice 1/3 cup olive oil
Preheat the oven to 425° F. Toss the beets with olive oil, sea salt and pepper and lay out on a baking sheet lined with parchment paper. Roast for 15-20 minutes or until fork tender. Let the beets cool to room temperature.
While the beets are roasting, make the dressing by mixing the dressing ingredients until well combined. To assemble the salad, combine the greens, beets and pears. Toss in the dressing and mix well. Top with goat cheese and walnuts.
White Bean and Roasted Garlic Dip Makes 2 cups Ingredients: 1 head garlic 1 Tablespoon rosemary leaves roughly chopped 2 Tablespoons parsley 1/4 Teaspoon cayenne pepper (optional) 3 to 4 Tablespoons of fresh lemon juice 1 Tablespoon balsamic vinegar 2 cups cooked cannelloni beans, skins removed ¼ cup Extra Virgin Olive Oil (EVOO) salt and black pepper to taste
Directions: Pre-heat oven to 375°F
Cut off the stem top of the garlic head to expose the very top of the garlic cloves, leaving the head in tact. Place the garlic in aluminum foil and drizzle with a few tablespoons of water and wrap it up. Place the garlic in the oven and cook for 45 minutes until soft and tender. Let it cool for a few minutes.
Then free the roasted garlic from its skin and place in a food processor fitted with a steel blade. Add into the food processor the rosemary, parsley, cayenne pepper, lemon juice, balsamic vinegar, beans and olive oil and puree until smooth. Taste the dip, and season with salt and pepper. Kale and Cranberry Herbed Tart Serves 8 Ingredients: 3 cups coarsely chopped kale 1 tablespoon thinly sliced shallots 1/2 teaspoon sea salt 3 large eggs, whisked 1/4 cup dried cranberries 1/4 cup pine nuts
One 9-inch crust: 1 1/2 cups blanched almond flour 1/2 teaspoon sea salt 1 tablespoon minced fresh rosemary 1/4 cup olive oil 1 tablespoon water
Directions: Preheat the oven to 350°F.
In a large bowl, combine the almond flour, salt, and rosemary. In a medium bowl, whisk together the oil and water. Stir the wet ingredients into the almond flour mixture until thoroughly combined. Press the dough into a 9-inch tart pan.
Bake for 15 to 20 minutes, until golden brown. Remove from the oven and let cool completely before filling.
In a large pot with a steamer basket, wilt the kale over medium heat for 2 to 3 minutes, until bright green.
Place the kale, shallots, and salt in a food processor and pulse until well blended. Transfer the kale mixture to a bowl and stir in the eggs, cranberries, and pine nuts. Pour the mixture into the crust.
Bake for 15 to 20 minutes, until browned around the edges and cooked through. Let the tart cool in the pan for 30 minutes, and then serve. Fish “en Papilote” (Fish in Parchment) Serves 6 Ingredients: 2 pounds cod 2 teaspoons minced fresh thyme 6 springs thyme EVOO 2 lemons thinly sliced 2 carrots, julienne ½ fennel bulb, thinly sliced fennel fronds 2 tablespoons mirin or dry white wine parchment paper
Directions: Preheat oven to 350° F. Portion the fish into six 5 ounce fillets. Lightly coat each fillet with EVOO and sprinkle with chopped thyme, salt and pepper.
Cut two large sheets of parchment paper in half cross-wise. Cut each half into a heart shape about 12 inches tall and 18 inches wide.
Place a fillet, in the center of each parchment heart. Place an equal portion of the carrots,and fennel on top of each fillet. Top with a sprig of thyme, fennel fronds, slice of lemon and a drizzle of white wine.
Fold the heart shape in half to cover the fish and poress edges together to seal. Make a series of short folds to enforce the packet.
Place the packets on a baking tray in the oven and cook for 20-25 minutes until the packets puff up and the fish is cooked through.
Ginger Mashed Sweet Potatoes Serves 10-12 Ingredients: 6 large sweet potatoes, peeled and cut into 1 inch cubes 2 T. Extra-virgin olive oil , for drizzling 1/4 tsp ground cinnamon 1/4 tsp ground ginger or 1 tsp. freshly grated 1 tsp. maple syrup Salt and freshly ground black pepper 1 T. ghee or butter 1/2 cup chicken or vegetable stock
Directions: Preheat oven to 400ºF and line a baking sheet with parchment paper. Toss the potatoes with the oil, cinnamon, ginger, 1/2 tsp salt and pepper until well coated and spread out on the baking sheet . Roast for 25-30 minutes or until soft and tender. While the potatoes are roasting heat the stock in a small saucepan until steaming. Transfer the potatoes to a food processor, add the maple syrup, ghee, stock and pinch of salt, and process until smooth. If you feel it needs a little brightness add a squeeze of lemon juice. Savory Wild Rice Serves 6-8 Ingredients: 1 ½ cups wild rice ¼ teaspoon salt 2 Tablespoons EVOO 1 small onion finely chopped 2 cups mushrooms, preferably criminni, stemmed and quartered 2 garlic cloves minced Squeeze of fresh lemon juice ¼ cup fresh parsley, finely chopped ¼ cup walnuts, toasted ¼ cup dried cranberries Salt and Pepper to taste
Directions: Bring rice, ¼ teaspoon salt and 2 ¾ cups water to a boil in a sauce pan. Cover, reduce heat to simmer and cook until all the water is absorbed and the rice is tender, about 25-30 minutes.
Heat 2 tablespoons of oil in a large pan over medium heat. Add onion and cook, stirring occasionally until soft, about 8 minutes. Add garlic and cook another 2 minutes, stirring often. Add mushrooms and a squeeze of fresh lemon juice, cover and cook for 5 minutes. Uncover and cook another 5 minutes, stirring and letting the excess juices evaporate and mushrooms finish cooking.
Let the onion, mushroom, garlic mixture cool slightly, and then mix with the rice in a serving bowl. Gently mix in the parsley, walnuts and cranberries. Add salt and pepper to taste. Fall Fruit Crisp Makes 10-12 servings Ingredient: 8 tart Apples peeled, cored and cut into 8 slices each 4 firm pears peeled, cored and cut into 6 slices each ½ cup of whole cane or brown sugar juice of one lemon, about ½ cup ¼ cup arrowroot powder 4 teaspoons ground cinnamon ½ teaspoon ground nutmeg
Topping: 2 cups rolled oats 1 cup gluten free all purpose flour ½ cup whole cane or brown sugar ½ cup softened virgin coconut oil or organic butter 1 cup chopped almonds 2 teaspoon cinnamon ½ teaspoon ground cardamom
Directions: Preheat oven to 375° F.
Place apples, pears, sugar, lemon juice, arrowroot, cinnamon and nutmeg into a medium sized bowl and gently mix to combine all of the ingredients. Set aside.
To make the topping, place all the ingredients into a medium sized bowl and mix well until crumbly. Lightly grease a 9 x 13 inch pan, place the mixture into it, and sprinkle it evenly with the topping.
Bake for 35-40 minutes until fruit is bubbly and topping is browned.
34 Rye Ridge Plaza Rye Brook, NY 10573 914-652-7800
Food as Medicine July 15, 2011 Research continues to show that optimal nutrition plays a role in preventing and treating chronic disease. It is easy to understand how and why medical advice including food with natural “anti-cancer” properties is important.
The way in which foods act to fight disease is in part due to a process that inhibits activation of cancer cells and the blood vessels that supply them. Many cancers can be prevented with a diet that prevents inflammation, supports the immune system and gut health, and includes a proper amount of fiber. Here are some tips to achieve optimal nutrition in order to do all you can to prevent cancer, and/or it’s recurrence. Think of your cell environment as a garden that continuously needs tending!
Tip #1 Eat a more plant based diet – these include vegetables, fruits, nuts, grains and beans. Plants have less fat, more fiber and more cancer-fighting nutrients; Tip #2 Minimize animal meat consumption – Research shows vegetarians are 50% less likely to develop cancer than those who eat meat; Tip #3 Increase your daily fiber – Fiber plays a key role in maintaining a clean and healthy digestive tract. It also moves cancer-causing compounds out; Tip #4 Be choosy about fats - the best fats come from plant sources like olive oil, nuts, flax, avocados and coconuts, and from fish such as wild salmon and sardines.
New Dietary Guidelines: Eat Less and Exercise More By Northern Westchester Hospital
Earlier this year, the Unite States Department of Agriculture and the Department for Health and Human Services released new dietary guidelines developed to promote health, reduce the risk of chronic diseases, and reduce the prevalence of overweight and obese Americans.
Government research shows that more than one-third of children and more than two-thirds of adults in the United States are overweight or obese. The new guidelines emphasize reducing calorie consumption and increasing physical activity-essentially burning more calories than we consume by eating less and exercising more.
According to Agriculture Secretary Tom Vilsack, “The 2010 Dietary Guidelines are being released at a time when the majority of adults and one in three children is overweight or obese and this is a crisis that we can no longer ignore. These new and improved dietary recommendations give individuals the information to make thoughtful choices of healthier foods in the right portions and to complement those choices with physical activity. The bottom line is that most Americans need to trim their waistlines to reduce the risk of developing diet-related chronic disease. Improving our eating habits is not only good for every individual and family, but also good for our country.
The new Dietary Guidelines for Americans encourage the consumption of more healthy food like vegetables, fruits, whole grains, fat-free and low-fait dairy products, and seafood, as well as consuming less sodium, saturated and trans fats, added sugars, and refined grains.
Below is a list of selected tips to help consumers translate the Dietary Guidelines into their everyday lives: -Enjoy your food, but eat less -Avoid oversized portions -Make half your plate fruits and vegetables -Switch to fat-free or low-fat (1%) milk -Compare sodium in foods like soup, bread, and frozen meals-and choose the foods with lower numbers. -Drink water instead of sugary drinks
Adopting the recommendations in the Dietary Guidelines can help Americans live healthier lives and contribute to a lowering of health-care costs.
1-cup quinoa 3 tbsp white-wine vinegar 2 tbsp sugar 1 tsp salt 1 red onion peeled and sliced very thinly 2 oz. Extra virgin olive oil ¼ head celeriac peeled and sliced 2 oz lemon juice 2-3 granny smith apples (350g after coring and slicing) 2 tsp poppy seeds 1 red chili, sliced thinly on an angle 2 tbsp coriander leaves, roughly chopped
Bring 2 cups of water to a boil, add the quinoa and simmer for 10 minutes. Drain into a fine sieve, run under cold water and then shake well to remove all the water. Leave to cool down.
Put the vinegar, sugar and salt in a medium mixing bowl and whisk to dissolve. Add the onion and, using your hands, rub the liquid into it. Add the rapeseed oil, stir and set aside to marinate.
Peel the celeriac, cut it into thick slices and then cut the slices into long strips. Place these in a large mixing bowl, along with the lemon juice, and stir well – this will help prevent discoloration. Quarter the apples, remove and discard the cores, and cut the fruit into matchstick-shaped pieces similar to the celeriac. Add the apple to the celeriac bowl and stir well, so it, too, gets a protective coat of lemon juice. (The apples and celeriac can also be cut using a mandolin or a food processor.)
To finish, add the onion and any juices from its bowl to the apple and celeriac mix, and then stir in the cooked quinoa, poppy seeds, chili and coriander. Taste and add extra salt, sugar or vinegar, if you need them – you're aiming for a pungent, sweet and sour flavor. Recipe: Mike's Organic Delivery
Roasted Kabocha Squash with Orange Honey Glaze Ingredients
Squash: 1 Kabocha squash, cut in half, seeded, and sliced into 1-inch thick slices, 2-3 teaspoons olive oil for brushing squash
Directions: 1.Preheat oven to 400 degrees F. 2.Line a baking pan with tinfoil. 3.Brush the flesh of the squash with olive oil, and roast flesh side down for 30-35 minutes, or until tender. 4.In a small skillet over medium heat, add 2 teaspoons olive oil. Add shallots and saute until lightly golden, about 2 minutes. Remove from heat. In a small bowl, combine remaining ingredients. Whisk until smooth. 5.Just before you're ready to serve the squash, add the sauce to the pan of sauted shallots. Heat on medium until the sauce begins to bubble and becomes lightly syrupy, about 2 minutes. Remove from heat and drizzle over the cooked squash.
