Category Archives: Recipes

Rex’s Famous Vege Juice Recipe

Rex says: Here’s how I started out on my journey from cancer to health and we still really do juice (I do, Lisa just enjoys it) every morning. We tweak as we go and put in more (or less) based on what’s in the garden or at the market.

(it’s really not famous but it’s what we like)

2 cups baby carrots
¼ to ½ fresh beet including greens (one of the best things you can eat but don’t overdo – VERY cleansing)
1 inch fresh ginger
½ large apple
1-2 inches cucumber (very alkalizing)
3 stalks asparagus (if on hand)
1 cup sugar snap peas (if on hand)

If you’d like it a little sweeter, add some more apple.

Things that are SCARY to juice:
Bananas
mangoes
oranges
broccoli
kale

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Golden Corn Bread

This recipe made corn bread that was slightly sweet and quite nice.

Golden Corn Bread (This will open in a new window)

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Raspberry Yogurt Smoothie

from http://nutrition777.com/recipes/1447.html

Ingredients

  • 1 cup organic, whole milk plain yogurt
  • 1 organic apple, cut up
  • 1 cup frozen raspberries
  • 1 cup organic fresh spinach *
  • 2 tbs raw honey
  • 1 to 2 free range, organic eggs *
Difficulty: Low
No of Servings: 2
Preperation Time: 10 (minutes)
Hits: 157
Rating: 5,00 (1 Votes)
Date added: 15.May.2008
Author: Sharon Graham
DescriptionDescription A yogurt smoothie with fresh and frozen fruit.
InstructionsInstructions Place yogurt into blender. Add cut up apple and frozen raspberries. Then add a handful of spinach or about 1 cup. Add honey and eggs if desired and blend until smooth.
NotesNotes Spinach adds more greens to the diet without altering the taste of the smoothie. Organic, free range eggs are a wonderful food. I’ve been using raw eggs in our smoothies for years. If this is something you don’t feel comfortable doing, feel free to omit them.
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"Cooking with George" healthy cooking videos

from www.whfoods.com

April 28, 2008This week I am happy to talk about the new weekly addition to our home page—”Cooking with George” videos. These videos give me the opportunity to share with you some very practical and easy ways to prepare and preserve the nutrients in the World’s Healthiest Foods. The first of these videos on “Chopping Onions” appeared a week and a half ago.

The idea to make these videos comes from the mounting evidence that it is not only what food we eat, but how it is prepared that can make an enormous amount of difference in the nutritional benefits you derive. Did you know that you can lose as much as 50-80% of the nutrients from your food by cooking them improperly? This was often the case using traditional cooking methods, which often were overcooking methods.

That is why I recommend cooking vegetables al dente, which takes only 5-7 minutes and leaves your veggies crisp on the outside and soft on the inside with most of the nutrients intact (only 5-15% will be lost). I will also show you how proper preparation and storage of your food also affects its nutritional value.

I have to say that making these videos has been a challenge for me, but one that I have thoroughly enjoyed, and I hope your will enjoy viewing them as well. As always, I appreciate any feedback that you may have on our new features.

This week’s Food of the Week, romaine lettuce, is even easier to prepare because it requires no cooking at all. Adding a refreshing salad like our featured recipe, Romaine and Avocado salad, to any meal is not only a great way to gain extra nutrients, but also will let you feel more satiated while taking in a minimal number of calories—a great combo for weight loss. Be sure to enjoy this week’s Breakthrough News, which gives you another reason to include the 5-9 servings of fruits and vegetables in your meals each day—reduction of inflammation!

Have a wonderful week of Healthy Eating!

George

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Romaine & Avocado Salad

from www.whfoods.com

This salad is a good healthy start for any meal. It is a quick and easy way to add flavor and nutrition to your meal all year round. The light dressing makes this salad lower in fat than most without losing flavor.

Romaine & Avocado Salad Prep and Cook Time: 10 minutes

Ingredients:

Directions:

  1. Remove outer leaves of lettuce heads and discard. Cut off tops of leaves and discard. Tops are bitter. Chop remaining inner leaves. Rinse in cold water, and if you have a salad spinner, spin lettuce to dry. If you don’t have one, remove as much water as possible in a colander and then dry with paper towels. This will keep the flavor of the salad from getting diluted.
  2. Whisk together lemon juice, vinegar, olive oil, salt and pepper in a small bowl and toss with salad greens. Sprinkle with chopped walnuts if desired.Serves 4
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15 Minute Turkey Chef's Salad

from www.whfoods.com

Enjoy the many health benefits of this Mediterranean-style salad, which you can make in just 15 minutes!

15 Minute Turkey Chef's Salad

Prep and Cook Time: 15 minutes

Ingredients:

  • 1½ lb mixed salad greens
  • 1 cup fresh basil leaves torn into pieces
  • ¾ lb sliced turkey breast
  • 1 small jar of prepared roasted peppers, (about 7 oz)
  • 4 oz Kalamata olives
  • 1½ basket cherry tomatoes, cut in half
  • 1 medium avocado cut into cubes
  • *optional 4 oz goat cheese
  • Dressing
  • 2 TBS balsamic vinegar
  • 2 TBS extra virgin olive oil
  • Salt and cracked black pepper to taste

Directions:

  1. Rinse and dry salad greens. Drying is best done in a salad spinner.
  2. Divide the greens and rest of ingredients equally on 4 plates.
  3. Whisk together vinegar, oil, salt and pepper and drizzle on top of salad.
    Serves 4
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Kale with Hijiki

This easy to prepare recipe offers an exciting twist to kale with the flavor and extra benefits of the hijiki. It is a complement to just about any Asian-flavored meal.

Kale with Hijiki

Prep and Cook Time: 15 minutes

Ingredients:

  • 1 lb kale
  • 1 TBS dried organic hijiki soaked in 1 cup warm water
  • 2 TBS soy sauce
  • 1 TBS rice vinegar
  • 2 medium cloves garlic, pressed
  • ½ TBS minced fresh ginger
  • 1 TBS extra virgin olive oil
  • salt and white pepper to taste
  • 2 tsp sesame seeds

Directions:

  1. Rinse and soak hijiki while preparing rest of ingredients.
  2. Fill bottom of steamer with 2 inches of water.
  3. While steam is building up, slice kale leaves into 1/2-inch slices, and cut again crosswise. Cut stems into 1/4-inch slices and let both leaves and stems sit for 5 minutes to bring out their hidden health benefits.
  4. Chop or press garlic and let sit for at least 5 minutes to bring out their hidden health benefits.
  5. Place chopped kale into steamer and steam for no more than 5 minutes.
  6. While kale is steaming whisk together soy sauce, pressed garlic, minced ginger, olive oil, salt and pepper. Squeeze out excess water from hijiki and add.
  7. Toss kale with rest of ingredients in a bowl and sprinkle with sesame seeds.
    Serves 4
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Tropical Energy Smoothie

from www.whfoods.com

Don’t reserve this smoothie for breakfast as it is a delicious way to combine fruit with protein to energize you any time of day.

Tropical Energy Smoothie

Prep and Cook Time: 5 minutes

Ingredients:

  • 2 TBS tahini
  • 1 medium size ripe banana
  • 1 cup low fat plain yogurt
  • 1 – 1 1/2 cups pineapple juice
  • 1 medium papaya

Directions:
Scoop out meat from papaya with spoon blend with the rest of ingredients. Blend until smooth.
Yields 2 – 8 oz glasses

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Salmon, Cucumber, Dill Salad

This very summery dish is light and refreshing. The dill complements the rich taste of salmon beautifully. And it can be made in just 15 minutes from start to finish, giving you an easy, and delicious way to enjoy the healthy benefits of salmon with minimal effort. The stovetop cooking method uses no heated oils and seals in the flavor and juices of the salmon. Topped with the low fat mustard sauce you have the perfect healthy salad without compromising flavor.

Salmon, Cucumber, Dill Salad

Prep and Cook Time: 20 minutes

Ingredients:

  • 1½ lbs salmon filet, cut into 4 pieces, skin and bones removed
  • 1 TBS Dijon mustard
  • ½ TBS honey
  • 1 large cucumber, peeled, cut in half lengthwise, seeds scooped out, diced in ½ inch cubes, 3 cups
  • 1 large ripe fresh tomato, seeds, excess pulp removed, diced
  • 1 medium ripe, but firm avocado, diced in ½ inch cubes
  • 2 TBS chopped chives
  • 3 medium cloves garlic, pressed
  • TBS chopped fresh dill
  • 2 + 1 TBS fresh lemon juice
  • 1 TBS extra virgin olive oil
  • salt and cracked black pepper to taste

Directions:

  1. Mix together cucumber, tomato, avocado, chives, garlic, and dill, in a bowl and set aside.
  2. Whisk together lemon juice, olive oil, salt and pepper in a separate bowl. Toss with cucumber mix when ready to serve.
  3. Preheat a stainless steel skillet over medium high heat for 2 minutes. Rub salmon with 1 TBS lemon juice and season with salt and pepper. Place in hot pan bottom side up. Cook for 2 minutes. This is our Stovetop Searing cooking method.
  4. While cooking, mix together honey and mustard. Turn salmon and spread honey mustard on top of fish. Continue to cook for another 2 minutes, depending on how thick salmon is. You want it pink on the inside. Season with pepper.
  5. Divide cucumber mixture between 4 plates and serve with salmon.
    Serves 4

Printer Friendly Version of Salmon, Cucumb

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Mexican Cheese Salad

Lisa says: we use organic cheese from grass fed animals (spend a little more now on this and alot less on medical care later), and fresh ingredients instead of canned.

ARTICLE from www.whfoods.com

Add extra nutrition and a Mexican flair to your salad by adding black beans, grated low-fat cheese and salsa.

Mexican Cheese Salad

Prep and Cook Time: 10 minutes

Ingredients:

  • 1 head romaine lettuce
  • 1 15-oz can black or pinto beans, rinsed and drained
  • 1 medium avocado, cubed
  • 1 medium tomato, dice
  • 2 oz low-fat cheddar cheese, grated
  • salsa
  • lime wedges

Directions:

  1. Chop lettuce and place on salad plate. Sprinkle beans, avocado and tomato over lettuce.
  2. Top with cheddar cheese, your favorite salsa and the juice of lime wedges.

Serves 2

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