Nutrition-minded cuisine is good for you—and tastes good, too!

Fish Stew Marbella

Creating a new recipe may involve borrowing from a well-loved classic, using some of its culinary building blocks—and then reshaping it. Start with Chicken Marbella from the wonderful Silver Palate Cookbook, for example. Replace chicken with fish, change the format to a stew, and add a new herb variation that includes the nutritionally powerful thyme … Read more

Julia’s Monkfruit Granola

A delicious morning treat that avoids concentrated sugars–thanks to guest chef Julia McNamara! How about starting your day with our guest chef’s homemade granola—a crunchy treat that  blends soluble fiber-rich, cholesterol-lowering whole oats with anti-oxidant spices and the herbal sweetener monkfruit? This breakfast or snack provides the best of all worlds. Combine with your favorite … Read more

Grated Carrot Vinaigrette

A healthy French crudité.  With the exception of the raisins, this appetizer, or “crudité,” is very French with its characteristic vinaigrette dressing, including touches of garlic, Dijon mustard, extra-virgin olive oil (EV OO), balsamic vinegar,  andthe somewhat unusual (and very underutilized) herb marjoram. utrition-wise, plenty of carotenoids will come from both carrots and parsley, folic … Read more

Sautéed Salmon and Asparagus Over Pasta

Salmon meets the Mediterranean diet. The benefits of the Mediterranean diet for cardiovascular disease prevention are well known. Less well known are its potential benefits in helping to prevent certain types of cancer and Alzheimer’s disease, as well as other health challenges. And this easily prepared sauté will not disappoint Mediterranean cuisine aficionados, with its … Read more

Immunity Soup

A power-packed recipe to warm up cold winter nights. In addition to the traditional immunological benefits of chicken soup, this recipe adds the unique contributions of shiitake mushrooms, garlic, lemon, and dark-leafy greens. Their integrated effect, plus a healthy dose of carotenoids (vitamin A) via broccoli and sweet potato, give this soup an immunity-protecting, medicinal … Read more

Tweaked Ratatouille

A classic Provençal dish with a twist of Dijon, oregano, and chile pepper. Here’s another early-fall addition to your recipe repertoire, with touches of circulation-enhancing, heart-protecting heat from colorful chile peppers. Let’s also throw in powerful, oregano—which helps fight pathogens, enhancing probiotic balance in the GI tract—plus sage and rosemary, fresh from the fall garden. … Read more

Gibson’s Empire Applesauce

A taste of fall, with a touch of honey from guest chef Christina Gibson. Apples are a good source of soluble fiber with the potential to lower cholesterol and aid in digestion. They are also a significant source of several types of flavonoids, including quercitin, epicatechin, and chlorogenic acid, which are thought to help fight allergies, … Read more

September Seafood Stew

A Thai-influenced mix, with touches of the late-summer garden. The last-minute addition of fresh, juicy, large tomatoes to this recipe lends a touch of late-summer to a stew whose other influences come from across the globe. Add to this the influence of anti-inflammatory turmeric and other curry spices, as well as the nutritional power of Tuscan kale, … Read more

Black Bean Salad

Mildly zippy and anti-inflammatory. Chili powder, which adds the “zip” to this Mexican-influenced black bean salad, is usually a combination of multiple ingredients, including oregano, garlic, onion, cumin, various ground, dried chile peppers and often allspice or paprika. The “heat” comes from a phytochemical family called the capsaicinoids (usually referred to as “capsaicin”), which have … Read more