Healthy Chicken Fajitas

Healthy Chicken Fajitas

Here is a timely recipe for healthier chicken fajitas that is perfect for outdoor grilling season. Featuring healthy peppers, onions, celery, olive oil and more, it is sure to be a grilling hit.
 

Ingredients:

Chicken filling:

1 1/2 lg red onions
1 lg plump chicken breast (preferably organic chicken)
1 red pepper
1 yellow pepper
1/2 c chopped cilantro leaves salt to taste pepper to taste
1/2 med white onion
1/2 c celery (tops and tender inside stalks)
2 or 3 peppercorns
2 tbsp olive oil
Optional - chopped seeded and deveined jalapeno pepper

Bean filling:

1 lb bag of pinto beans (red or pink)
1/4 onion
1/4 c olive oil
8 c water
Sea salt to taste

Salsa:

Two large, peeled and chopped tomatoes.

Tortillas:

Six large whole wheat tortillas

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

1. Cook beans in water for approximately 1 1/2 hours on medium heat. Make sure that beans are completely covered in water. Stir occasionally. Beans will absorb liquid and become soft. Add more water if needed. Add salt when beans are thoroughly cooked. Remove from heat. Add chopped onion. (Onions will cook from the heat of the beans.) drizzle with olive oil.

2. Poach chicken with celery tops, onions and peppercorns. Cook for about 15 minutes. Let cool and remove skin. When chicken is skinned, slice or shred, then sauté with olive oil in wok or large skillet until barely browned around the edges. Next add red and yellow peppers and red onions. Toss and sauté for about 10 minutes. Watch closely so that peppers don't go limp. Add cilantro leaves. Remove from heat. Add salt and pepper to taste. Combine with beans. Place in warmed tortillas*, top with salsa and serve.

* Warm tortillas on griddle or in a large pan. For more moist tortillas, lightly coat with butter or olive oil before warming.

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Bentonite Clay: One of Nature's Top Cleansers

By Luella May | May 7, 2012

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(Health Secrets Newsletter) Bentonite clay is one of the most versatile and inexpensive natural treatments available. It provides a world of health benefits and is heralded for its safe and effective cleansing properties.

Bentonite clay is composed of aged volcanic ash found in different parts of the world, and it has been used in treating medical conditions since earliest recorded history. The largest and most popular deposit is found near Fort Benton, Wyoming - hence the namebentonite clay.

Some of the many health benefits of bentonite clay are:

To read the rest of the article click Here.

Chilled Strawberry Soup with Mint

Chilled Strawberry Soup with Mint

Can a soup also be a dessert?  You bet it can, especially if it is a delicious concoction like this chilled strawberry soup with mint.  What a great and refreshing way to cool off from a warm Spring or Summer day! Try it and you are sure to love it.

Ingredients:

1 cup unsweetened cold apple juice
2 bags (16 oz. each) frozen strawberries, thawed
2-4 Tbsp. honey, to taste (preferably raw organic honey)
1/4 cup fresh chopped mint
1/2 cup vanilla yogurt (preferably organic)
4 ginger snaps, crumbled, for garnish (optional)

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

1. In blender, purée juice and strawberries with their liquid. With blender running, drizzle in honey to taste. Add mint and purée 1 more minute.

2. Strain soup through mesh strainer to remove seeds.

3. Chill, pour into individual bowls and top with yogurt and crumbled ginger snaps, if desired, before serving.

Makes 4 servings.

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Cucumber, Feta Cheese and Dill Dressing

Cucumber, Feta Cheese and Dill Dressing

If you love your healthy veggies, here is a recipe for a dressing you can use for just about any do-it-yourself salad. Research suggests that potential cancer-fighting compounds, such as beta-carotene found in veggies like carrots and broccoli, are better absorbed by the body when you consume a little healthy fat along with them. This creamy, cool dressing also tastes good on roasted vegetables or a hot portobello mushroom sandwich and you can use it to dip raw veggies such as carrots and broccoli. Refrigerated, it will keep up to one week.

Ingredients:

1 cup sliced seedless cucumber (peeled if desired)
6-oz. plain yogurt (preferably organic)
2 Tbsp. extra virgin olive oil
1/4 cup crumbled feta cheese
Pinch of ground cumin
2 Tbsp. fresh dill leaves
Sea salt and freshly ground black pepper, to taste

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

1. In blender, purée cucumber, yogurt, olive oil, feta cheese, cumin, dill, salt and pepper together.

2. Toss with greens; serve.

Makes 12 servings (2 Tbsp. each).

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Baked Oatmeal

Baked Oatmeal

This recipe was inspired by a creamy oatmeal brûlée with a crackling crust in Scotland. It features dried fruits and nuts that are baked into thick and hearty oats. Serve some for breakfast, then reheat the rest in the microwave for dessert, topped with a small scoop of yogurt. Although basic steel-cut oats are used most often, you can experiment with different varieties when making oatmeal. Pinhead oats, for example, are steel-cut whole grains that are chopped into fine pieces, allowing them to cook faster. Some natural food stores in the U.S. carry them sealed in a can.  Fiber rich oatmeal offers multiple health benefits, including lower risk of colorectal cancer. 

Ingredients:

1 3/4 cups low fat (1 %) organic milk (or choose raw milk, especially raw goat milk, for the healthiest recipe)
2 tsp. unsalted butter
1/8 tsp. sea salt
1 cup old-fashioned rolled oats
1/4 cup dried apricots
1/4 cup raisins
3 Tbsp. lightly packed organic raw brown sugar, divided
1/2 Golden Delicious apple, peeled and cored
3 Tbsp. chopped walnuts

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

1. Preheat the oven to 350 degrees.

2. In 2-quart microwaveable, oven proof casserole, heat milk and butter until milk steams, about 1-2 minutes. Mix in salt and oats and set aside.

3. Chop apricots. Mix apricots, raisins and 1 Tbsp. of the sugar into oats. Shred apple into oats and mix to combine.

4. Bake oats, uncovered, for 15 minutes. Stir, then top with remaining sugar and the nuts. Bake 15 minutes longer, or until the oats are chewy. Divide the oatmeal among four bowls. Serve immediately.

Makes 4 Servings.

Per serving: 280 calories, 8 g total fat (2 g saturated fat), 45 g carbohydrate, 9 g protein, 4 g dietary fiber, 280 mg sodium.

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Honey-Roasted Parsnips with Sweet Potatoes and Apples

Honey-Roasted Parsnips with Sweet Potatoes and Apples
 

This sweet, slightly tangy and delicious dish is perfect as an entree' for "Meatless Monday" or anytime one wants to have a wholesome meatless dish. While many people are familiar with the wonderful tastes and many health and anti-cancer benefits of the sweet potatoes and apples in this recipe, parsnips may be a new item for some people. Parsnips are a root food similar to carrots. Sweet and succulent, they are an excellent are an excellent source of vitamin C, pantothenic acid and other anti-oxidants as well as fiber and copper. Parsnips are also a very good source of manganese, niacin, thiamine, magnesium, and potassium and a good source of riboflavin, folic acid, and vitamins B6 and E.

Ingredients:

Extra virgin light olive oil for coating casserole disnh
1 1/2 cups parsnips, peeled and cut into bite-size chunks
1 large sweet potato, peeled and cut into bite-size chunks
2 firm Gala or Fuji apples, peeled, cored and cut into bite-size chunks
1 Tbsp. extra virgin light olive oil
1 Tbsp. honey
2 Tbsp. balsamic vinegar, or to taste
Sea salt and freshly ground black pepper, to taste

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:
1. Preheat oven to 375 degrees. Coat a casserole dish with olive oil aside.

2. In a large mixing bowl, place the parsnips, sweet potatoes and apples and set aside.

3. In a pan, mix together the olive oil and honey. Warm on the oven over low heat until the mixture has thinned a bit. Mix in balsamic vinegar. Pour onto vegetables and apples. Toss to coat well. Transfer to casserole dish, cover and bake until tender, about 1 hour.

Makes 6 servings.

Per serving: 112 calories, 2 g. total fat (<1 g. saturated fat), 23 g. carbohydrates, 1 g. protein, 4 g. dietary fiber, 208 mg. sodium.

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Garden Vegetables with Red Pepper Aioli

Garden Vegetables with Red Pepper Aioli

This great appetizer is the perfect chance to savor fresh garden vegetables without the heavy dressing or complicated cooking instructions that some recipes call for. This recipe is so versatile; if a vegetable isn’t readily available, you can easily substitute in any vegetable in your garden. 

Ingredients:

3 garlic cloves
1 can (14oz) cannellini beans, rinsed and drained
1 tsp. sea salt
3 Tbsp. low fat mayonnaise, preferably soy and canola free
1 Tbsp. lemon juice
Pinch cayenne pepper
Ground black pepper
8 (1 1/2-inch) potatoes, or 4 (2-inch) potatoes, preferably purple
1 medium zucchini, quartered and cut into 3-inch sticks
1/4 pound string beans, tipped
12 asparagus spears
12 1-inch cauliflower florets

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:
1. In food processor, whirl red pepper and garlic until finely chopped. Add beans and salt and whirl to a pulpy puree. Add mayonnaise, lemon juice and cayenne and whirl to blend. Season to taste with pepper. Scoop aioli into serving bowl and set aside for 30 minutes to allow flavors to meld or cover and refrigerate for up to 24 hours.

2. In medium saucepan, cover potatoes with cold water to a depth of 2 inches and cook over medium-high heat until potatoes are tender, 15 to 20 minutes. Drain and set aside.

3. Set large saucepan of water to boil over high heat. Fill large bowl with ice water. Cook zucchini for 1 1/2 minutes, remove from boiling water using slotted spoon and cool squash in ice water. Drain well. Following the same steps, and in this order, cook string beans for 2 minutes, asparagus for 1 1/2 minutes and cauliflower for 2 minutes.

4. To serve, arrange vegetables around aioli serving bowl on large platter.

Note: If possible, roast pepper yourself.

Preheat oven to 425 degrees F. Place seeded pepper half, cut-side down, on oiled baking sheet and roast 20 to 30 minutes, until skin is well-blistered. Place pepper in small bowl, cover with plastic wrap and let sit for 20 minutes. Using fingers, remove skin. Roasted peppers may be tightly covered and refrigerated for up to 4 days.

*You can get soy and canola free mayonnaise from Wilderness Family Naturals or you can make your own healthier mayonnaise with one of the recipes here:
Homemade Soy and Canola Free Mayonnaise

Makes 4 servings.

Per serving: 200 calories, 5 g total fat ( 0.5 g saturated fat), 32 g carbohydrate, 9 g protein, 8 g dietary fiber, 440 mg sodium.

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Mojo Marinated Grilled Turkey

Mojo Marinated Grilled Turkey

The secret to safe grilling that cuts the risk of carcinogens lies in what you grill and how you grill it. Research has shown that vegetables and lean protein are better than red meat and that marinating food before it hits the grill can significantly reduce carcinogens during grilling. Create your own mojo marinade with a bevy of herbs and spices­–cilantro, lemon, oregano, cumin and garlic. Citrus tenderizes the turkey and keeps it moist throughout grilling.

Ingredients:

1/4 cup finely chopped fresh cilantro
1/2 tsp. oregano
1/2 tsp. cumin
2 cloves garlic, crushed
3/4 tsp. sea salt
1/2 tsp. fresh ground black pepper
Juice of 1 orange
2 limes juiced
4 Tbsp. extra virgin olive oil, divided
2 pounds turkey breasts or thighs (preferably organic),skin removed

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

1. Mash cilantro, spices, garlic, salt and pepper to create paste. Mix paste with citrus juices, and 2 tablespoons olive oil. Put marinade in sealable plastic bag and add turkey. Marinate for at least 2 hours. Don’t marinate overnight – this may be too long for turkey and cause it to be tough or grainy.

2. For gas grill, clean grill rack. Set burners to high and close lid. Grill temperature should be about 500 degrees. Use indirect method by turning off burners directly beneath turkey and turning burners on either side to medium to low when cooking. For charcoal grills, use same technique, separating coals to create indirect heat.

3. Once fire is ready, remove excess marinade and place turkey parts on grill and cook for about 30 minutes. Turn over and brush with remaining olive oil. Continue this process–turning, basting and grilling. Total cooking time is roughly 12 minutes per pound of turkey. Use meat thermometer. Breast meat should be at 170 degrees and dark meat should be at 180 degrees.

4. Whether you use a gas or charcoal grill, keep lid closed as much as possible to maintain heat.

5. Cover turkey with foil and set aside for 5 minutes, then serve.

Makes 6 servings.

Per serving: 225 calories, 13 g total fat (4 g saturated fat), 13 g carbohydrate, 24 g protein, 0 g dietary fiber, 350 mg sodium.

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A Natural Anti-Cancer Protocol

Tony's most important and extensive article, which has been rated by CancerTutor and others as among the very best anti-cancer protocols to be found anywhere and which is the very heart of his eBook "Cancer's Natural Enemy" which has sold now in over 25 countries. Newly updated as of today.

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A Natural Anti-Cancer Protocol

Iced Almond Chai

Iced Almond Chai

Cool down on a hot day with delicious chilled chai. This spiced tea is a South Asian delicacy that combines herbal chai and rich Indian spices like cinnamon, cloves and cardamom. Making your own instead of relying on chai concentrate is a great way to cut down on sugar. Consuming sugary drinks contributes to weight gain, which has been linked to colon cancer and probably to cancers of the pancreas, endometrium and postmenopausal breast cancer.

Ingredients:

3 green cardamom pods, cracked
1 (3-inch) stick cinnamon
2 whole cloves
1/2 tsp. anise seed
1 tsp. black peppercorns
3 cups cold water
3 black teabags
3 chai teabags with black tea
3 cups boiling water
1 1/3 cups unsweetened almond milk, chilled
8 tsp. honey - preferably raw organic honey*

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

1. For the chai, combine the cardamom, cinnamon, cloves, anise, and peppercorns in a medium saucepan. Add the water, and bring to a boil over medium-high heat. Cover, reduce the heat, and simmer 5 minutes. Off the heat, add the black teabags, cover, and steep for 5 minutes. Remove the teabags, squeezing them well. Add the honey and stir until mixed well*. Pour the chai into a heat-proof jar and cool to room temperature. Cover and refrigerate for up to 3 days. Strain the chai when ready to use, and discard the spices.

2. For ice cubes, in a heatproof measuring cup, pour the boiling water over the 3 chai tea bags and steep for 10 minutes. Divide the tea between two ice cube trays and cool to room temperature, then freeze into cubes.

3. To serve, place 6 chai ice cubes in each of four 12-ounce glasses. Pour in 1/2 cup of the strained, chilled chai. Add 1/3 cup almond milk.

*For less calories and less natural sugar content, forego the honey and sweeten to taste after the Chai has been made with healthy Stevia

Makes 4 servings, 4 cups.

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Pasta with Chicken

Pasta with Chicken

This light pasta salad is a great starter dish. It features flavorful herbs and healthy veggies such as broccoli, bell pepper, tomatoes, scallions, basil, avocado and garlic tossed in a light, olive oil dressing.

Ingredients:

6 oz. (or about 1 3/4 cups dry) whole-wheat fusilli
8 oz. cooked chicken breast (preferably organic), skinless and cut into thin strips
1 medium red bell pepper, chopped
2 medium tomatoes, seeded and diced
2 cups lightly steamed broccoli florets
2 scallions, thinly sliced, including green stem
1 clove garlic, minced
3 Tbsp. chopped kalamata olives (capers may be substituted)
2 Tbsp. chopped fresh basil
1 tsp. Italian herbs
1-2 Tbsp. chopped fresh parsley
Sea salt and pepper to taste
2 Tbsp. extra virgin olive oil
1 Tbsp. fresh lemon juice
1/2 avocado, pitted, peeled and diced small

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

1. Cook pasta al dente per package directions. Transfer to colander to drain and rinse thoroughly with cold water to cool.

2. Gently mix all ingredients together in large salad bowl, except oil, lemon juice and avocado. (If not serving immediately, refrigerate.)

3. Drizzle with olive oil and lemon juice. Toss gently again until pasta is well coated.

4. Add avocado and give the salad a final gentle toss immediately before serving.

Makes 4 servings (about 2 cups per serving).

Per serving: 407 calories, 15 g total fat (2 g saturated fat), 45 g carbohydrate, 27 g protein, 9 g dietary fiber, 174 mg sodium.

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End Your Pet's Joint Pain

By Tony Isaacs | May 4, 2012

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(Health Secrets Newsletter) As dogs, cats and other "fur-kids" age they become prone to calcification, joint pain and other spinal and joint problems - especially if they have been fed mostly canned and dry pet food. Veterinarians typically offer primarily symptom relief via mainstream drugs. Nature, on the other hand, can provide a lasting cure and, in the process, restore lost mobility and vigor such as the pet has not had in years.

Seven items are particularly effective against calcification, joint pain and other spinal problems: magnesium oil, DMSO, MSM, papain, hyaluronic acid, colloidal silver and colloidal gold.

To read the rest of the article, click Here.

Top food choices for avoiding and beating cancer

(NaturalNews) The right food choices can greatly increase the odds of beating cancer. Fortunately, nature offers a multitude of foods which have great cancer fighting and immune boosting properties. Here are some of the very best:

For the rest of the article click Here.

Curried Lentil, Rice and Carrot Burgers

Curried Lentil, Rice and Carrot Burgers

If you like the taste of Indian spices, you will love this meatless burger. The turmeric offers bonus antioxidant health benefits, but even without it, these burgers are have antioxidants in abundance with carrots, ginger, onions and more.

Ingredients:

2 tablespoons peanut oil
1/3 cup finely diced onion
1 cup finely diced carrots
6 ounces mushrooms, sliced or finely chopped
1 tablespoon minced fresh ginger
1/2 teaspoon turmeric
2 teaspoons cumin seeds, lightly toasted and ground
1 teaspoon curry powder
1/2 teaspoon yellow mustard seeds
Pinch of cayenne (or to taste)
Sea salt and freshly ground pepper to taste
1 cup cooked brown rice
2 1/2 cups cooked brown lentils, drained
1 egg, preferably cage free organic

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:
1. Preheat the oven to 375 degrees. Heat 1 tablespoon of the oil over medium heat in a heavy ovenproof skillet and add the onion and carrot. Cook, stirring often, until just about tender, about 3 minutes, and add the mushrooms, ginger, turmeric, cumin, curry powder, mustard seeds and cayenne and a pinch of salt. Cook for another 3 minutes or so, until the vegetables are tender and fragrant and the spices aromatic. Remove from the heat and transfer to a large bowl. Add the rice.

2. Purée the lentils with the egg and add to the vegetable and rice mixture. Stir together, season with salt and pepper, and shape into 6 patties.

3. Heat the ovenproof skillet over medium-high heat. Add the remaining tablespoon of oil to the pan and, working in batches if necessary, cook the patties for 2 minutes on one side, or until nicely browned. Carefully turn the patties over and place in the oven. Bake 10 to 12 minutes, until the patties are lightly browned and don’t fall apart. Remove from the heat and serve, with or without buns, chutney or ketchup and the works.

Advance preparation: These can be put together and shaped up to 3 days before browning. They can also be cooked ahead and reheated in a low oven or in a pan on top of the stove. Keep them well wrapped in the refrigerator.

Yield: 6 burgers.

Nutritional information per serving (6 servings): 208 calories; 6 grams fat; 1 gram saturated fat; 2 grams polyunsaturated fat; 3 grams monounsaturated fat; 31 milligrams cholesterol; 29 grams carbohydrates; 8 grams dietary fiber; 33 milligrams sodium (does not include salt to taste); 11 grams protein.

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Do you have high blood pressure/ high cholesterol?

http://www.tweetforhealth.com/ If you have high blood pressure, high cholesterol, and are overweight you should read this. If you are interested in taking supplements to help lower blood pressure and cholesterol contact me.

The vital importance of Coenzyme Q10 for health and longevity

(NaturalNews) Coenzyme Q10 (CoQ10) is a naturally occurring oil-soluble, vitamin-like substance which is absolutely essential for optimum health and longevity. Also known as ubiquinone, CoQ10 is found in virtually every cell in the body, primarily in cellular mitochondria, and it is a vital component of the electron transport chain which generates 95 percent of the body's energy via adenosine triphosphate (ATP).

For the rest of the article click Here.

Deep Fried Wild Salmon

Deep Fried Wild Salmon

This delicious recipe comes from a chef who once worked for Princess Tours in Alaska. It features super healthy wild salmon and coconut and calls for healthy peanut oil as the frying medium.

Ingredients:

Wild salmon fillets cut into medium sized strips
Progresso fancy bread crumbs
High quality coconut syrup (such as Monin)
Grated coconut (flakes)
Peanut oil is best for health and flavor

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

1. Preheat oil in a deep fryer.

2. Dunk salmon chunks in the syrup and then roll in a mixture of half bread crumbs and half coconut flakes

3. Line bottom of the basket with .

4. Fry till crunchy (just a few minutes).

5. Sprinkle a few leftover coconut flakes on the fried salmon pieces and serve.

As an alternative, cut the salmon fillets into bite sized chunks (which is how the chef who furnished this recipe prepared his version)

For a real treat repeat the dip and roll process on each piece before putting in the basket.

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Tea Tree Oil is Nature's Topical Antibiotic

Tea Tree Oil is Nature's Topical Antibiotic

By Luella May
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(Health Secrets Newsletter) Among the many natural ways to treat topical infection, tea tree oil is one of the very best. Tea tree oil is an essential oil taken from the leaves of the melaleuca alternifolia, a plant native to Australia and New South Wales. Tea tree oil has a wide variety of uses and strong antiseptic, antibacterial, antiviral, and antifungal properties. Tea tree oil's antibacterial properties are so effective that it actively attacks and eliminates staff infections, including MRSA.

For the rest of this article:

http://alignlife.com/articles/skinhealth/tea-tree-oil-is-natures-topical-antibiotic

Chili, Chicken and Cheddar Baked Pasta

Chili, Chicken and Cheddar Baked Pasta

Here is an unusual combination which can be used as a hearty one-pot meal. Among the many healthy ingredients are jalapeno, scallions, red and green bell peppers and sea salt. Don't be surprised to have dinner guests asking for seconds.

Ingredients:

1 pound farfalle (bow-tie) pasta
1 tablespoon butter
1 cup diced red bell pepper
1 cup diced green bell pepper
1 teaspoon minced jalapeno chili pepper
1/2 cup diced Canadian bacon
1/2 cup chopped scallions
1 teaspoon adobo sauce
2 tablespoons non- bleached all-purpose flour (preferably wheat)
1 teaspoon chili powder
1/2 teaspoon ground cumin
Sea salt to taste
2 cups organic reduced-fat 2% milk
1 cup shredded low-fat Cheddar cheese
1 cup shredded low-fat Monterey jack cheese
2 tablespoons chopped fresh cilantro leaves
1 1/2 cups diced cooked chicken breast (preferably organic)

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

1. Preheat the oven to 400F. Spray a large baking dish with olive oil.
2. Bring a large pot of salted water to a boil. Add the pasta and cook until it is al dente, about 10 minutes. Drain and set aside.
3. Meanwhile, in a large soup pot, melt the butter over medium-high heat. Add the bell peppers, chili pepper and bacon and cook until the peppers soften, about 4 minutes. Add the scallions and cook 1 minute more.
4. Stir in the adobo sauce, flour, chili powder and cumin and cook for 1 minute.
5. Gradually whisk in the milk and simmer until the sauce thickens, about 5 minutes. Remove from heat. Stir in 3/4 cup of each cheese and cilantro. Stir in the cooked pasta and chicken.
6. Spoon the pasta mixture into the prepared baking dish. Sprinkle the remaining cheese over the top. Bake until the cheese is melted and bubbly, about 10 to 15 minutes.

Note: This can be prepared in advance and stored unbaked in the refrigerator for up to 2 days.

Taken from Herbal Musings

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Zesty Asian Turkey and Mango Stir-fry

Zesty Asian Turkey and Mango Stir-fry

This stir-fry features the best of both worlds. Savory turkey fillets and nutrient-rich broccoli get a kick of sweetness from a pinch of brown sugar and fresh mango slices. Tangy Thai flavor takes the shape of Asian fish sauce and works with the herbs and spices to make this dish unforgettable. Mango is rich in Vitamins A, C and B6 and is a good source of dietary fiber. Plus eating a variety of fruits, like mangoes, help lower risk for several different cancers.

Ingredients:

2 Tbsp. Asian fish sauce
3 Tbsp. lime juice
1 tsp. cornstarch
1 tsp. brown sugar (preferably organic)
2 Tbsp. peanut oil or light olive oil, divided
1 lb. turkey fillets, cut into 1-inch pieces (preferably organic turkey)
3 cloves garlic, minced
1 tsp. minced ginger
1/4-1/2 tsp. crushed red pepper or to taste
4 cups small broccoli florets
1/4 cup low-sodium MSG-free chicken broth, water may be substituted
2 mangoes, peeled and sliced
5 scallions, cut into 1-inch pieces, including green stems
2 Tbsp. chopped fresh cilantro
1/4 cup chopped fresh basil
1/4 cup chopped fresh mint
6 lime wedges

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

1. Combine fish sauce, lime juice, cornstarch and brown sugar in a mixing bowl. Set aside.
2. Heat 1 tablespoon oil in large skillet or wok over high heat. Add turkey, stirring frequently until cooked through, about 5 to 7 minutes.
3. Transfer to plate and set aside.
4. Add remaining oil, garlic, ginger and red pepper to skillet or wok. Cook, stirring constantly, for 30 seconds or less.
5. Add broccoli and broth. Cook, stirring constantly, until broccoli begins to soften, about 2 minutes. Add mangoes and scallions. Cook,
stirring constantly, for about 1 minute.
6. Add the fish sauce mixture and turkey. Cook, stirring constantly, until the sauce thickens and the turkey is heated through, about 1 to 2
minutes. Stir in cilantro, basil and mint.
7. Serve with lime wedges.

Makes 6 servings.

Per serving: 200 calories, 6 g total fat (<1 g saturated fat), 18 g carbohydrate, 21 g protein, 2.5 g dietary fiber, 548 mg sodium.

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Chicken Noodle Soup with Parsnips and Dill

Chicken Noodle Soup with Parsnips and Dill

Lots of carrots and parsnips give old-favorite chicken noodle soup a sweet savor. To balance this effect, use the optional parsley, which is just slightly bitter.

Ingredients:

1 1/2 quarts canned low-sodium MSG-free chicken broth or homemade stock
1 onion, chopped
4 carrots, halved lengthwise and cut crosswise into 1-inch pieces
4 parsnips, halved lengthwise and cut crosswise into 1-inch pieces 1 1/2 teaspoons salt
1/4 teaspoon fresh-ground black pepper
1 pound boneless, skinless chicken breasts (about 3)
1 cup wide egg noodles (about 2 ounces)
1/4 cup chopped fresh dill
1/4 cup chopped fresh parsley (optional)

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

1. In a large pot, combine the broth, onion, carrots, parsnips, salt, and pepper and bring to a simmer. Add the chicken breasts to the pot and simmer until just done, about 10 minutes. Remove the chicken; bring the soup back to a simmer. When the chicken breasts are cool enough to handle, cut them into bite-size pieces.

2. Meanwhile, stir the noodles into the soup. Simmer until the vegetables are tender and the noodles are done, about 5 minutes. Return the chicken pieces to the pot and then stir in the dill and the parsley.

Variations:

*Skip the parsnips and raise the number of carrots to eight.
*Add one diced turnip to the mix.
*Use bone-in chicken breasts and cook them for an additional ten minutes. The extra time in the pot will give the soup even more flavor.

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Cilantro Lime Dressing

Cilantro Lime Dressing

Here is a recipe for a tasty dressing that sounds simply too good not to try.

Ingredients:

1 jalapeno pepper, seeded, deveined and coarsely chopped
3/4 teaspoon minced fresh ginger root
1 garlic clove
2 teaspoons balsamic vinegar
1/3 cup raw organic honey
1/4 cup lime juice
1/2 teaspoon sea salt, plus more for seasoning
1/4 cup packed cilantro leaves
1/2 cup extra-virgin olive oil

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

1. Place jalapeno, ginger and garlic into a blender; pulse until finely chopped.

2. Add balsamic vinegar, honey, lime juice, 1/2 teaspoon sea salt and cilantro leaves; pulse, to blend.

3. With the blender on, slowly drizzle in the olive oil until blended into the dressing; season with sea salt if desired.

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Plain and Fancy Homemade Applesauce (2 recipes)

Plain and Fancy Homemade Applesauce (2 recipes)

If you find that that canned and bottled applesauce on the grocers' shelves leave something to be desired, here are two recipes - one plain and one fancy - for homemade applesauce that are sure to have you and your guests coming back for more. Even if you do like store-bought applesauce, you may never go back to it again after you try these recipes. Be sure to try the fancy recipe version too - you will be delightfully surprised at how wonderful it tastes.

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Simple Applesauce

Ingredients

4 apples - peeled, cored and chopped
3/4 cup water
1/4 cup organic light brown sugar
1/2 teaspoon ground cinnamon

Directions

1.In a saucepan, combine apples, water, sugar, and cinnamon. Cover, and cook over medium heat for 15 to 20 minutes, or until apples are soft.

2. Allow to cool, then mash with a fork or potato masher. For creamier applesauce, run through a food mill.

Note: To add flavor to the applesauce, add a few strips of lemon peel to the apples while cooking.

Serves 4

Fancy Applesauce

Ingredients

2 large navel oranges, zested and juiced
1 lemon, zested and juiced
3 pounds Granny Smith apples (about 6 to 8 apples)
3 pounds sweet red apples, such as Macoun, McIntosh, or Winesap (about 6 to 8 apples)
1/2 cup organic light brown sugar, packed
4 tablespoons unsalted butter
2 teaspoons ground cinnamon
1/2 teaspoon ground allspice

Instructions:

1. Preheat the oven to 350 degrees F.

2. Place the zest and juice of the oranges and lemon in a large bowl. Peel, quarter, and core the apples (reserving the peel of 2 of the red apples) and toss them in the juice. Pour the apples, reserved apple peel, and juice into a nonreactive Dutch oven or enameled iron pot. Add the brown sugar, butter, cinnamon, and allspice and cover the pot. Bake for 1 1/2 hours, or until all the apples are soft. Remove and discard the red apple peel.

3. Mix with a whisk until smooth, and serve warm or at room temperature.

Yield: 2 1/2 quarts

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Creamy Cauliflower and Roasted Garlic Soup

Creamy Cauliflower and Roasted Garlic Soup

The flavor of this soup recipe is greatly enhanced with the rich, subtle flavor of roasted garlic. If you think you don’t like cauliflower, think again with this soup. It tastes simply incredible. In fact, if you have someone who’s a cauliflower hater in your home you might try calling this “Garlic Soup,” instead. You won’t notice any unpleasant flavors from the cauliflower, just added nutrition benefits from the vegetables. Roasting the garlic and cauliflower adds a deep, earthiness and a richness that doesn’t necessarily come from heavy calories. Note: You can prepare the roasted garlic up to 1 day before you cook this soup.

Ingredients:

1 medium head garlic, cloves unpeeled but papery outer skin removed
1/2 tsp. plus 2 tsp. extra virgin olive oil
2 medium leeks (about 1 1/3 cups), white part only, washed and sliced
1/2 -1 tsp. dried thyme
Sea Salt, to taste
1/4 tsp. white pepper
1 lb. (about 3 1/2 cups) coarsely chopped fresh cauliflower
3 cups lowfat, reduced sodium MAG-free chicken broth*
1 can (12 oz.) fat-free evaporated milk
4 Tbsp. freshly grated parmesan cheese
2 teaspoons fresh minced parsley

Options:

1. For variety, add one or all of these vegetables:

1 1/2 stalks celery, diced
1 yellow onion, diced
1 carrot, diced

2. Try substituting aged white cheddar cheese for the parmesan cheese.

3. For a healthier version of the soup substitute delicious raw goat milk for the evaporated milk.

*If you are unable to find an MSG-free chicken broth which is lowfat and/or reduced sodium, go ahead and use regular MSG-free chicken broth. The extra calories and sodium are more than offset by avoidiing unhealthy MSG.

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

1. Preheat oven to 400 degrees. Cut off 1/2-inch slice from top of head of garlic. Place on baking sheet. Drizzle 1/2 tsp. oil on top of garlic. Roast 45-55 minutes, or until cloves are soft. Let cool 5 minutes.

2. Squeeze garlic from skin directly into small bowl. Mash with fork and set aside. In large nonstick saucepan, heat 2 tsp. oil over medium heat. Add leeks, thyme, salt and white pepper. Cook, stirring, 6-8 minutes, or until leeks are translucent, but not browned.

3. Stir in roasted garlic. Cook 30 seconds. Add cauliflower, broth and milk. Over medium-high heat, bring to gentle boil. Reduce heat to medium-low and cook 8-10 minutes, or until cauliflower is tender. Let cool 5-10 minutes.

4. Using blender or food processor, puree half of cauliflower and 1 cup cooking liquid until smooth. Pour into medium bowl. Repeat process with remaining cauliflower and 1 cup liquid. Stir puree back into saucepan. Reheat, if necessary. Ladle soup into bowls and sprinkle each serving with 1 Tbsp. Parmesan cheese and a sprinkle of parsley.

Makes 6 servings.

Per serving: 114 calories, 3 g total fat (<1 g saturated fat), 15 g carbohydrates, 9 g protein, 2 g dietary fiber, 432 mg sodium.

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Roasted Vegetable Wrap

Roasted Vegetable Wrap

Good Nutrition: It’s a Wrap!

With new research showing a convincing link between processed meat and colorectal cancer, there’s no better time to look for deli sandwich alternatives. This veggie wrap offers the convenience of a traditional on-the-go lunch, with the added benefit of nearly a third of your recommended daily fiber intake. Roasting the vegetables brings out their natural sweetness and preserves their rich vitamin and mineral content.

Ingredients:

3 large portabella mushrooms, washed and sliced into 1/2-inch strips
1 medium zucchini, thinly sliced
1 medium red bell pepper, seeded and cut in 1/4 inch strips
1 medium yellow onion, sliced into 1/2-inch rounds
2 tsp. olive oil, divided plus olive oil for coating baking sheets
Sea salt and freshly ground pepper to taste
1 tsp. minced garlic
2 teaspoons minced fresh rosemary (or 1/2 tsp. dried and crushed)
2 large whole-wheat tortilla wraps (13-inch size)
2 Tbsp. reduced-fat cream cheese*

*To make this recipe even healthier, make your own goat's milk quark cheese to use instead of the cream cheese. See:

Quark Cheese, Rennet and a Recipe for Healthy Goat's Milk Quark

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

1. Preheat the oven to 375 degrees. Spray two baking sheets with cooking spray and set them aside.

2. In a large bowl, gently toss the mushrooms, zucchini, red pepper and onion with the oil, salt, pepper, garlic and rosemary. Arrange the coated vegetables in a single layer on the two baking sheets. Roast until the vegetables are tender, about 15 minutes. Set the cooked vegetables aside.

3. To assemble the wraps, spread 1 Tbsp. of the cream cheese over each tortilla, enough to thinly cover one side of the bread completely. Next, divide the roasted vegetables evenly between the two tortillas. Roll up the wraps, starting at the bottom. To keep the filling from pushing forward, keep pulling the rolled part toward you; this also helps to make a firm roll. Wrap the roll in BPA free plastic wrap or wax paper and refrigerate 4 to 24 hours.

4. To serve, cut into 2-inch slices.

Makes 4 servings.

Per serving: 240 calories, 6 g total fat (2g saturated fat),37 g carbohydrate, 10 g protein, 7 g dietary fiber, 430 mg sodium.

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Natural Remedies for Ascites

Natural Remedies for Ascites

by Tony Isaacs

Ascites, also known as dropsy or abdominal dropsy, is a physical disorder where someone suffers from accumulation of fluid in the abdominal cavity. Ascites can be caused by liver disease and is a common side effect of alcoholism, chronic infection of viral hepatitis, or the abusive use of intravenous drugs. Otherwise, tumors, obstruction in portal vein and other problems may lead to Ascites.

Successful treatment of Ascites should include a professional diagnosis and then treatment of the cause of the Ascites (preferably naturopathic treatment once the diagnosis has been completed). Here are a few simple herbal remedies which may help:

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Papaya Salsa with Jicama "Chips"

Papaya Salsa with Jicama "Chips"

Forgo the canned dips and salsas and make one of your own using a few fresh ingredients and spices. This tropical fruit salsa features papayas, which contain vitamin C, folate, potassium and fiber. When shopping for a ripe papaya, look for skin that is turning from green to yellow. These bright colors also signify an abundance of carotenoids (including lycopene), anti-inflammatory antioxidants that may help protect against cancer and other chronic diseases. For dipping, try Jicama, sliced thinly, as a great alternative to potato chips. This tuber looks a little like a turnip, but has a unique flavor that works well with salsas and salads.

Ingredients:

2/3 cup plum tomato, seeded and chopped
1/2 cup chopped seedless European cucumber, peeled
1/4 cup finely chopped red onion
1 serrano or jalapeno pepper, seeded and finely chopped
2 Tbsp. fresh lime juice
1/4 tsp. ground cumin
1/2 tsp. sea salt
Ground black pepper, to taste
1 medium jicama
1/3 cup chopped cilantro

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

1. In mixing bowl, combine papaya, tomatoes, cucumber, onion and chile pepper, tossing gently with fork. In small bowl, whisk lime juice and cumin with sea salt and 3-4 grinds pepper until salt dissolves. Pour over salsa and toss to combine. Set aside for up to 20 minutes.

2. Meanwhile, use paring knife to peel brown skin from jicama and cut away fibrous layer beneath it. Cut a thin slice off bottom and stand jicama on work surface. Using large knife, cut jicama vertically into 1/8- to 1/4-inch slices. Stack oval slices, including uneven ones, and halve vertically. Cut slices longer than 4 inches into thirds. Sliced jicama can be stored in bowl of water in refrigerator for up to 8 hours if not serving immediately. Drain and pat dry before using.

3. Just before serving, mix cilantro into salsa. Spoon salsa into serving bowl in center of serving plate. Arrange sliced jicama around it to use as dippers.

Makes 4 servings.

Per serving: 105 calories, <1 g total fat (0 g saturated fat), 25 g carbohydrate, 2 g protein, 10 g dietary fiber, 304 mg
sodium.

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