Pineapple Almond Shake
The almonds in this invigorating shake make it a terrific source of protein, and blanching your own almonds is a great kitchen activity for kids.
1/4 cup blanched almonds
1 cup roughly chopped fresh pineapple
1/2 cup ice, crushed or cubes
1/2 teaspoon pure maple syrup
1/4 cup rice milk or soy milk
1/2 cup pineapple juice
Grind the almonds in a blender to a fine powder, as for making Andy's nut milk (pages 345). Add all the ingredients and blend until smooth. Pour into 3 large drinking glasses. (If you want to make more, repeat the recipes. Most blenders will accommodate only enough for 3.)
Fat 5.2 g
Saturated fat 0.5 g
(45.5% of calories from fat)
Protein 2.5 g
Carbohydrate 11.6 g
Cholesterol 0 mg
Fiber 1.3 g
Greek Salad with Mild Red-Chili Dressing
I love this salad because of all the prominent tastes in the dressing. Here, the dressing is tossed with fresh spinach leaves and topped with crumbly and tangy feta cheese, but you can toss this dressing on any mixed-green combination or vegetables and it would taste excellent!
Citrus and Mild Red-Chili Dressing
8 sun-dried tomatoes (dried in a package, not in oil)
3/4 cup hot purified water
1/4 cup extra virgin olive oil, or 1/4 cup apple juice
1 teaspoon chili powder
1 clove garlic
2 tablespoons orange juice concentrate
1/4 cup apple cider vinegar
1 teaspoon natural soy sauce (such as tamari), or low-sodium soy sauce
1/4 teaspoon freshly ground
11/2 pounds fresh spinach, washed and stems removed (about 9 cups)
3 ounces feta cheese, finely cubed
Freshly ground black pepper
12 Kalamata olives, pitted
1/8 cup toasted sunflower seeds
Soak the sun-dried tomatoes in the bowl of hot water for 2030 minutes until they become soft and plump. Pour the water and the tomatoes into a food processor and process until blended. Pour in all the remaining dressing ingredients and continue to process until creamy. Cover and refrigerate until you are ready to use it.
Toss the spinach leaves together with the dressing until the leaves are completely coated. Sprinkle in the feta cheese and pepper and serve. Garnish each salad with 2 olives and a dash of sunflower seeds.
Tips from Rosie's Kitchen
Toast your own sunflower seeds by placing them in a medium sauté pan over low heat for 1 minute until browned.
Fat 18 g
Saturated fat 3.9 g
(38.7% of calories from fat)
Protein 15.5 g
Carbohydrate 49.3 g
Cholesterol 13 mg
Fiber 11.5 g
Mixed-Bean Minestrone Stew
This Italian vegetable soup with pasta and beans is a great way to warm and fill you up during the cold winter months. You can always exchange other vegetables for the ones listed or leave a few out and give your minestrone your own accent. After all, the greatest soups are simply medleys of whatever's on hand in your kitchen! This Mixed-Bean Minestrone Stew is an ample lunch or supper entrée with slices of Whole Wheat Baguette with Sun-Dried Tomatoes and Herbs (page 255).
2 cups mixed dry beans (navy, garbanzo, kidney are all good)
1 teaspoon baking soda
1 bay leaf
1 cup chopped onion
3 carrots, peeled and sliced (about 1 cup)
1 cup chopped celery
3 garlic cloves, sliced
1/4 cup olive oil
1 tablespoon Italian seasoning
1/8 teaspoon chili flakes
1 teaspoon dried rosemary
1 teaspoon salt
1 cup peeled and cubed eggplant (or cabbage, squash, broccoli)
4 cups chopped fresh tomatoes (or 32 ounces canned)
Excerpted from The Healthy Kitchen by Andrew Weil, M.D., and Rosie Daley Copyright 2002 by Andrew Weil, M.D., and Rosie Daley. Excerpted by permission of Knopf, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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