Nutrition Corner
Black Bean Soup 5-7 Servings
Ingredients 1 Tablespoon Extra Virgin Olive Oil 1 Tablespoon Garlic 1 Small Onion diced 1 Tablespoon Cumin 2 Cans (15 ounce) Black Beans 2 CupsWater or Vegetable Stock 1 Bay Leaf 1 1/2 TablespoonsWheat-free Tamari 1 Tablespoon Lemon Juice Fresh Cilantro chopped for garnish
Instructions Heat olive oil over medium heat in a soup pot. Add the garlic and onions, and cook until onions are translucent. Add canned beans including their liquid, water or stock, and bay leaf. Bring to a boil, reduce heat, and simmer for 10 to 15 minutes. Add the cumin and sauté a few more min- utes. Add tamari and lemon juice and sim- mer one minute more. Top with cilantro.
Dr. Hyman’s Super Salad Bar
Why go to a salad bar when you can cre- ate your own at home? As always, prepa- ration is the key to success. To get our kitchens and ourselves prepared to enjoy a delicious salad from home, be sure to take a little time to set up your own salad bar fixings.
Here’s what to do: Wash and cut veggies into convenient salad-size bits and store them in sealed glass containers all in one location in your refrigerator. Cut enough for 2 to 3 days and then replenish as needed for fresh- ness. Add different veggies at least twice a week for variety. Make a salad for lunch the night before so you can grab-and-go on your way out the door. Store dressing in a separate contain- er. Store items not requiring refrigeration in small glass jars, preferably on a single shelf so they’re easy to find. Toasted and raw nuts and seeds stay fresh for weeks at room temperature when sealed in glass jars. Ready, set, prep: Pick a variety of items from the list below and add them to your shopping list each week. Start by choos- ing your greens. Consider mixing various types of greens—I like having some romaine with arugula to balance out tex- ture. (Skip iceberg lettuce; it is hardly
green and has almost no nutrients.) Then choose your veggies, protein, healthy fats, and dressing. Select different options each day to keep your palate happy. Greens (2 cups per salad) • Arugula • Spinach (organic when possible) • Romaine •Watercress • Kale • Mixed baby greens Vegetables (up to 2 cups of vegetables per salad, except as noted; remember to choose organic when possible – but espe- cially for those items noted with an *) Cucumbers* Bell peppers: red, green, yellow* Sprouts: sunflower, pea shoots, clover, etc. Tomatoes: grape, cherry* Carrots Broccoli Cauliflower Cabbage: red, Napa, etc. Mushrooms Snap peas* Steamed asparagus Artichoke hearts (packed in water in glass jars) Hearts of palm (packed in water in glass jars) Zucchini Roasted eggplant Roasted or steamed beets (1/4 to 1/2 cup) Red onions (1/4 to 1/2 cup) Scallions (1/4 to 1/2 cup) Herbs: parsley, basil, oregano, dill, cilantro, mint, oregano, etc. (1/4 cup fresh and/or 1 tea- spoon dried) Protein (4 to 6 ounces): Canned fish (in water): salmon, sardines, herring, etc. (Skip tuna; it has too much mercury!) Chicken (baked or roasted) Turkey (baked or roasted) Tofu Tempeh Hard-boiled eggs (2) Cooked shrimp or other seafood Healthy Fats (choose one) Avocado (1/4 to 1/2) Nuts, raw: almonds, cashews, walnuts, hazelnuts, pecans, etc. (1/4 cup) Seeds, raw: flax, chia, hemp, sunflower, pumpkin, sesame, etc. (1/4 cup) Kalamata olives (1/4 cup) Dressing (1 to 2 tablespoons) Start by mixing oil (extra-virgin olive oil, flaxseed oil, walnut oil, or avocado oil) and fresh lemon or lime juice or vinegar (or a combination) at a ratio of two-thirds oil to one-third lemon or vinegar. Serve as is or whisk in any of following to desired taste to add flavor: Seasonings: salt and black pepper; fresh or dried herbs such as basil, oregano, or
rosemary; and minced garlic or onion. For creamy dressing, add avocado or tahi- ni (sesame paste)
Skillet Tofu with Broccoli and Peppers Ready In 25 minutes Serves 4
This recipe is from my new book, Food: What the Heck Should I Eat? which was out in February! This is a tasty and super-easy meal that can be on the table in less than 20 minutes. You can easily use 1 pound of chicken or beef in place of the tofu as well as different vegetables depending on what’s available and in sea- son.
INGREDIENTS 2 teaspoons sesame oil 1 large red bell pepper, stemmed, seeded, and julienned 2 large broccoli heads (about 1 pound total), cut into small florets 1⁄2-inch piece fresh ginger, peeled and minced 1 pound non-GMO firm tofu, drained and crumbled 2 tablespoons wheat-free tamari 1 tablespoon rice wine vinegar 1⁄2 cup vegetable broth or filtered water 1 tablespoon arrowroot 2 tablespoons filtered water 1 tablespoon white sesame seeds 1⁄4 cup loosely packed cilantro leaves, roughly chopped Step 1 Heat the sesame oil in a large skillet or wok over medium-high heat until shim- mering. Add the peppers and broccoli, toss to combine, and cook, stirring occa- sionally, until soft, 3 to 4 minutes. Stir in the ginger and cook for 1 minute. Then add the crumbled tofu and stir until the tofu is well combined. Step 2 Add the tamari, vinegar, and broth, and bring to a simmer.While the tofu cooks, combine the arrowroot with the water and pour the mixture into the pan. Stir well and simmer for another 2 to 3 minutes to allow the liquid to thicken. Step 3: Divide the tofu among four bowls and serve immediately, garnished with the sesame seeds and cilantro. This dish serves up nicely with the Cauliflower Rice.
Mark Hyman MD is the Medical Director at Cleveland Clinic’s Center for Functional Medicine, the Founder of The UltraWellness Center, and a ten-time #1 New York Times
Bestselling author.
http://drhyman.com
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