Monday, February 22, 2010

The World's Healthiest Foods


Your wedding day will be one of the most important days of your life, and will be filled with memories that you will treasure forever. Like every other bride-to-be, I am sure you will want to look and feel your absolute best, so I thought I would share this fabulous website with you to help you achieve this.

www.whfoods.org is a not-for-profit website run by the George Mateljan Foundation, and with no commercial interests, it is a new force for change to help make a healthier you and a healthier world.

It is a great site, filled with recipes, tips, information about just about every kind of food you could imagine, eating for the seasons, as well as videos to watch and topics to follow.

Below are three of my favourite recipes, so read through these, and then I thoroughly recommend you head over to www.whfoods.org and register your details to receive the newsletter - it's a great site and it will help you be at your best for your special day…

15-Minute Stir-Fried Chicken & Bok Choy



Healthy stir-fry is one of my Healthiest Way of Cooking methods, which avoids the necessity to use heated oils that can be damaging to your health. Low in calories, this easy-to-prepare meal provides you with a rich concentration of many health-promoting nutrients including vitamins B, C, and K as well as protein and much more. Enjoy!

Prep and Cook Time: 15 minutes

Ingredients:
  • 2 TBS low-sodium chicken or vegetable broth
  • 1 cup chopped scallions
  • 2 TBS fresh minced ginger
  • 2 skinless, boneless chicken breasts, cut into bite-sized pieces
  • 1½ cups sliced fresh shiitake mushrooms
  • 4 cups chopped bok choy
  • 2 TBS soy sauce
  • 1 TBS rice vinegar
  • salt and white pepper to taste
  • pinch of red pepper flakes
Directions:
  1. Heat broth in a stainless steel wok or skillet.
  2. When broth begins to steam, add scallions and Healthy Stir-Fry for 2 minutes.
  3. Add ginger and continue to stir-fry for another minute.
  4. Add chicken and continue to stir-fry.
  5. After 2-3 minutes, add shiitake mushrooms and bok choy. Continue to stir-fry for another 3-4 minutes, and then add soy sauce, rice vinegar, salt, and pepper.

Mediterranean Lentil Salad


This easy to prepare Mediterranean-style recipe makes a great side salad or a perfect vegetarian lunch or dinner for your Healthiest Way of Eating. It provides you with a wealth of health-promoting vitamins and minerals including 220% of the daily value (DV) for vitamin K, 135% DV for vitamin C, 107% DV for molybdenum and 79% DV for vitamin A. Enjoy!

Prep and Cook Time: Prep: 20 min; Cooking: 25 min; Chill: 1 hr

Ingredients:
  • 3/4 cup dried green lentils (you want to end up with 2 cups cooked)
  • 2 cups water
  • 3 oz canned/jar roasted bell peppers*, chopped
  • 2 TBS finely minced onion
  • 2 medium cloves garlic, pressed
  • 1/2 cup chopped fresh basil
  • 1/3 cup coarsely chopped walnuts
  • 3 TBS balsamic vinegar
  • 1 TBS fresh lemon juice
  • 2 TBS + 2 TBS extra virgin olive oil
  • salt and cracked black pepper to taste
  • 1 bunch young dandelion leaves or arugula, chopped
  • * If you prefer, you can roast the bell peppers yourself
Directions:
  1. Wash lentils, remove any foreign matter, and drain.
  2. Combine lentils and 2 cups lightly salted water in medium saucepan. Bring to a boil. Reduce heat, and cook at low temperature for about 20 minutes, or until lentils are cooked but still firm. Cook gently so lentils don't get mushy. When done, drain any excess water, and lightly rinse under cold water. Continue to drain excess water.
  3. Mince onion and press garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
  4. Place lentils in a bowl and add peppers, onion, garlic, basil, walnuts, vinegar, and 2 TBS olive oil. Season with salt and pepper to taste. Marinate for at least 1 hour before serving.
  5. Toss dandelion or arugula with 2 TBS olive oil, 1 TBS lemon juice, salt and pepper. Serve on plate with lentils.
Primavera Verde


 This festive, colorful dish is an excellent way to enjoy the nutrients from a variety of vegetables. The vegetables you use are only limited by your imagination; it’s a great way to use whatever you have in your refrigerator. And the variety of vegetables provides an excellent source of vitamins A, K and C. Enjoy!

Prep and Cook Time: 50 minutes

Ingredients:
  • 1 medium onion, quartered and sliced thin
  • 1 small red bell pepper, cut in 1 inch strips
  • 1 medium carrot, cut in very thin sticks 1-1/2 inches long
  • 1 bunch thin asparagus, cut 1-1/2 inches long, discard bottom fourth
  • 1-1/2 cup zucchini or summer yellow squash, cut in thin 1 inch strips
  • 6 medium cloves garlic, chopped
  • 1 15 oz can diced tomatoes, with juice
  • 1 TBS + 1/4 cup vegetable broth
  • 1 cup fresh basil, chopped
  • 3 TBS fresh sage, minced
  • 1 cup fresh parsley, minced
  • 3 TBS fresh oregano, minced
  • salt and black pepper to taste
  • 4 oz whole grain linguini pasta
  • 4 oz Chevre goat cheese (optional)
Directions:
  1. Bring salted water to a boil for pasta.
  2. Chop onion and garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
  3. Chop remaining vegetables.
  4. Heat 1 TBS broth in medium stainless steel skillet. Healthy Sauté onion in broth over medium heat, stirring frequently for 3 minutes. Add vegetables in order given, waiting about 1 minute between each.
  5. Add tomatoes and broth and simmer for another couple minutes, until vegetables are barely tender, about 10 minutes. If needed, you can add a touch more liquid to keep moist. Add minced herbs. Season with salt and pepper.
  6. While vegetables are simmering, cook pasta according to package instructions and strain through colander.
  7. Toss pasta with vegetable mixture and top with goat cheese if desired.