Pleasing Pea Soup

super-split-pea-soup croppedHot, filling and healthy, our Health-e-Recipe for Super Split Pea Soup is a great dish to ward off wintry chills.

Peas are a legume, like dry beans and lentils. Legumes have plenty of cancer-fighting fiber (a robust 17 grams per serving in this recipe).

All legumes contain protein without fat, so they are a great way to cut back on meat while still getting good nutrition. You get 21 grams of protein per serving of this soup’s combination of peas and chicken broth.

Herbs and vegetables, including onion, carrots and potatoes, round out Super Split Pea Soup with protective phytochemicals. Serve it up with a hunk of crusty whole-grain bread and freeze the leftovers to enjoy on other chilly winter days.

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2013: It’s A (Healthy) Wrap

turkey-fajita croppedWrap up some healthy turkey and colorful veggies as you usher out the 2013 holiday season. Our Health-e-Recipe for Turkey Fajitas with Baby Spinach and Red Peppers tastes like it came from a restaurant — only it’s low in calories and fat.

The secret is in the seasoning. Our marinade combines chili powder, cinnamon, cumin, garlic powder, black pepper and finely ground coffee. Like the unsweetened chocolate in Mexican mole sauce, the coffee gives an earthy, roasted taste to the turkey filling.

Like other leafy greens, baby spinach contains lutein, a plant compound that may protect cells and ward off eye disease. It’s a healthier alternative to iceberg lettuce. The red bell  pepper contrasts in taste and color, adding vitamin C and natural sweetness. Red onion gives this dish a spicy flair along with more protective phytochemicals.

Whole-wheat tortillas warmed up first add cancer-fighting fiber to this dish. Whole grains are more filling than enriched white flour and are digested more slowly so that your blood sugar is maintained at a healthy level until your next meal.

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Tangy Pomegranate Quinoa

holiday-quinoa cropped2Our Health-e-Recipe for Holiday Quinoa Salad with Pomegranate and Fresh Herbs will stand out for its beauty and freshness on your holiday table.

Quinoa is a whole grain that looks like tiny curlicues. It’s rich in fiber (5 grams per cup, cooked) and unusually high in protein (8 grams per cup). This recipe tells you how to bring out quinoa’s toasty flavor, then combine it with apple chunks and bright red sweet-tart pomegranate seeds. Both contain plant compounds that may help protect against cancer.

Tossing fresh green cilantro, mint, parsley and scallions into this salad gives it a Mediterranean character along with more cancer-fighting phytochemicals. Orange and lemon juice top off the tangy taste of this unusual dish.

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