Ingredients 4 (6-ounce) cans albacore or chunk light tuna (in water), drained well 6 ounces chopped artichoke hearts, drained 1/2 cup chopped red bell or piquillo peppers 3/4 cup sliced Kalamata olives 1/2 small red onion, finely chopped 1/4 cup chopped flat-leaf parsley 1/4 cup chopped fresh basil or 2-3 tablespoons dried 2 cloves garlic, … Continue reading Mediterranean Tuna Salad
Category: Healthy Food
Healthy food, in general, is defined as food that provides the body with the nutrients needed to function optimally, maintain well-being, and have energy> Emphasizing is given to a balanced and varied diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting saturated and trans fats, added sugars, and sodium.
Cauliflower Steaks with Spiced Corn
Ingredients 2 large heads of cauliflower, stems lightly trimmed 2 ears of corn, shucked 1/4 cup vegetable oil 1 fresh red chile minced or red chili flakes 4 scallions, chopped 2 teaspoons drained capers Salt and freshly ground black pepper Directions Preheat the oven to 375. Cut three 3/4-inch-thick center slices from each head of … Continue reading Cauliflower Steaks with Spiced Corn
Spicy Salmon
Ingredients 1/4 cup balsamic vinegar 1/4 cup lemon juice 1/4 cup soy sauce 1 teaspoon salt (optional) 1 tablespoon brown sugar 1 1/2 teaspoons ground ginger (fresh or powdered) 1 teaspoon paprika 1 teaspoon black pepper 1 teaspoon crushed red pepper flakes 4 cloves garlic, minced 1/4 cup chopped green onions 1 teaspoon sesame oil … Continue reading Spicy Salmon
Basic Brown Rice
Ingredients 1 cup brown rice 2 cups water or clear broth Olive or vegetable oil (optional) 1 teaspoon salt (optional) Equipment 1-quart (or larger) pot with tight-fitting lid Directions Measure 1 cup of brown rice. I generally use short-grain or medium-grain brown rice. Long-grain may need a little extra water. Heat a little oil in … Continue reading Basic Brown Rice
Roasted Radish with Spinach and Radish Greens
Ingredients 3 bunches small radishes with greens 2 tablespoons extra-virgin olive oil Salt and freshly ground pepper 1 tablespoons unsalted butter 2 tablespoons fresh lemon juice Directions Preheat the oven to 500°. Trim the radishes and wash the greens; pat dry. In a large ovenproof skillet, heat the oil until shimmering. Add the radishes, season … Continue reading Roasted Radish with Spinach and Radish Greens
Grains
Grains are the seeds of grasses, which are cultivated for food. They are an essential part of a healthy diet. Eating whole grains lowers the risk of many chronic diseases. Brown Rice Millet Amaranth Quinoa Brown rice Brown rice is an excellent source of magnesium, iron, selenium, manganese, and the vitamins B1, B2, B3, and … Continue reading Grains
Nuts and Seeds
Researchers have found that people who eat nuts regularly have lower risks of heart disease. Nuts are one of the best plant sources of protein. They are rich in fiber phytonutrients and antioxidants such as Vitamin E and selenium. Nuts and seeds are also high in plant sterols and fat - but mostly monounsaturated and … Continue reading Nuts and Seeds
Soy, Rice, and Almond Milk
Whether you are trying to lose weight, are lactose intolerant, or allergic to dairy, you may want to consider an alternative to milk. Below you will find information on some of my favorite milk substitutes. Soy milk Rice milk Almond milk Soy milk Soy milk contains powerful antioxidants that help fight disease and aging. They … Continue reading Soy, Rice, and Almond Milk
Ab-Sutra Wellness and Fitness 