HEALING FOODS COOKBOOK
SPECIAL
CLEAN GREENS 8 best detox veggies
BOK CHOY SKILLET SUPPER, p. 89
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contents 2 013 S PEC IA L ISS UE
25 foods you need APPLE CIDER VINEGAR ARTICHOKE BANANA BLACKSTRAP MOLASSES BLUE CORN BROCCOLI BULGUR CANTALOUPE CHIA CHICKPEAS FIGS GRAPES KEFIR
6 10 14 16 20 22 26 28 32 34 38 40 44
KIMCHI LENTILS MISO NUTRITIONAL YEAST OKRA PINEAPPLE PISTACHIOS PRUNES PUMPKIN RED BELL PEPPER SPINACH WATERMELON
46 48 52 54 56 58 62 64 66 68 72 74
ON THE COVER
84
Clean Green: 8 Best Detox Veggies
90
Smoothie Cures: 6 Recipes for What Ails You
94
14 Foods to Feed Your Brain
94
Boost Immunity with Cantaloupe, Kefir, Bell Peppers & More
CURRIED RED LENTIL SOUP WITH LEMON, p. 50
cover Photography by Romulo Yanes Food styling by Paul Grimes Prop styling by Cindy DiPrima
vegetariantimes.com | healing recipes |
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CONTENTS
features 76 GOOD-MOOD FOODS Certain nutrients can help give you a cheery disposition. Here’s how to make them work for you.
84 CLEAN GREENS Detox your system with these eight energizing veggies.
90 SMOOTHIE RX Six nutrient-packed blends to cure what ails you.
Staples 4
EDITOR’S NOTE
94 25 HEALING FOODS Curative powers at a glance.
96 RECIPE INDEX
76
FOODS THAT MAKE YOU HAPPY
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EDITOR’S NOTE SPECIAL
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CONTRIBUTING WRITERS & RECIPE DEVELOPERS
If you’re looking for easy new ways to stay healthy and keep your spirits high, this special Vegetarian Times guide is for you. In it, we’ve compiled dozens of tips for maximizing the health-giving opportunities in your daily food choices. By simply trying a new smoothie blend, eating a strategic snack, choosing the best greens, or adding a splash or sprinkle to a favorite recipe, you can reap more benefits from mood-boosters and disease-fighters found in everyday ingredients. You’ll discover the healing properties that nature infuses into familiar fruits and vegetables, from bananas to bell peppers, as well as into more exotic edibles, such as kimchi and miso. With our expert shopping and cooking advice and more than 60 delicious recipes featuring these foods, you’ll be able to liven up your daily meal routine in a snap—just in time to make the most of the harvest season.
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25 HEALING FOODS
apple cider vinegar Sneak a splash of this tangy brew into your diet daily to enhance digestion and balance blood sugar levels
get raw, unpasteurized varieties for maximum benefit
When apples ferment and their sugars convert to acetic acid, an ancient folk remedy emerges: apple cider vinegar. A film in this fluid, called mother of vinegar, produces valuable vitamins, minerals, enzymes, and beneficial bacteria that may bolster the immune system. Playing a role in nutrient breakdown, the fruity vinegar may improve digestion and regulate blood sugar levels. Adding 2 teaspoonfuls to a meal containing carbohydrates reduced postmeal blood glucose by about 20 percent in a 2010 study. The vinegar appears to slow the release of sugar into the bloodstream, a feat that may thwart diabetes and spur weight loss.
CHOOSE IT & USE IT Just a splash of apple cider vinegar lends bright, crisp tartness to lentil soups, slaws, baked beans, braised cabbage, roasted winter squash, bean salads, and cooked whole grains. Try a little of the tangy fluid in a hot or cold beverage lightly sweetened with honey or agave nectar. To aid digestion, drink 2 tablespoons of apple cider vinegar diluted in 1 cup of water before meals. For the most benefit, use a raw, unpasteurized form.
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MAPLE-GLAZED SWEET POTATOES, p. 8
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25 HEALING FOODS
BRUSSELS SPROUTS, RADICCHIO, AND PICKLED RED ONION SALAD
Cider vinegar amps up
flavor as it protects your health.
¾
1⅔
Maple-Glazed Sweet Potatoes SERVES 8
A lively blend of apple cider vinegar and maple syrup thickens into a light glaze as these sweet potatoes cook. 1 ¼ 1 1 2 3
cup pure maple syrup cup apple cider vinegar Tbs. olive oil tsp. salt cinnamon sticks lb. sweet potatoes or garnet yams, peeled and cut into 1-inch chunks 2 Tbs. shelled roasted unsalted sunflower seeds or pumpkin seeds
1 | Preheat oven to 425°F. Combine maple syrup, vinegar, ½ cup water, oil, salt, and cinnamon sticks in 13- x 9-inch baking dish. Add sweet potato chunks, and stir to coat. 2 | Cover dish tightly with foil, and bake 10 minutes. Uncover, and bake
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30 to 35 minutes more, basting potatoes every 10 minutes with maple mixture, until maple mixture thickens and potatoes glisten and begin to brown. Remove from oven, season with salt and pepper (if desired), and stir in seeds. PER ¾-CUP SERVING: 233 cal; 2 g prot; 3 g total fat (
