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

Immunity Omelet

In addition to my Immunity Soup, here’s another power-packed combination of immunity-stimulating ingredients—another protective recipe for these pandemic times. (Note that the immune-enhancing component of shiitake is a carbohydrate, reinforcing the importance of much-maligned carbs!) In addition to perfect egg protein, this recipe also includes the immune-promoting qualities of all other ingredients (except perhaps gruyère). I … Read more

Lampert White Bean Salad

Middle Eastern ingredients meet complementary protein in a tasty combination.  Thanks to my inventive client and guest chef, Courtney Lampert, we have in this salad a clever flavor combination, along with a vegan whole grain-plus-legume complete protein combination—a good counterpart to the Mexican-influenced black bean salad, found also in this recipe collection. Not all nutritionists … Read more

Mustard Jar Salad Dressing

Don’t let a single drop of Dijon go to waste! There I was concocting a salad dressing from scratch, when I opened the Dijon mustard to find just enough clinging to the sides of the jar to add to the recipe—if only I could extract it. What to do? Instead of scrounging to empty the … Read more

Early Springtime Tomato Asparagus Soup

A magical soup with a tasty bouquet of flavors to welcome springtime. How’s this for an inspiring nutrition cuisine combo—lycopene-rich tomatoes, the immunological powers of shiitake mushrooms, savory turkey, and the unique flavor of tarragon? And don’t forget the ever-popular avocado, with its lutein and monounsaturated fats, for a tasty finish! Ingredients 1 medium white/red … Read more

Pesco-Vegan Culture Clash Stir-Fry

A superfood stir-fry with a tasty broth and immune-boosting ingredients!  This cross between a stir-fry and a stew is a good example of the culinary principle, mise en place (“put in place”). If the onion, garlic, ginger, broccoli, shiitake, sherry, and other ingredients are prepped and portioned in advance, then this dish will practically make … 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

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

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

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