Using food to prevent cancer, heart disease, diabetes, and promote overall wellness. That's the idea behind culinary medicine.
Lots of fruits and vegetables are key says Dr. Jennifer Bolton, a registered dietitian at Project Wellness 365, and professor at Metropolitan State University in Denver. She shared a couple great recipes that are not only tasty but good for you.
Superfast Farro and Chickpea Salad
- 2 rainbow carrots, thinly sliced
- 2 radishes, thinly sliced
- 1/2 cup rice vinegar
- 2 teaspoons granulated sugar
- 6 cups mixed salad greens
- 1 cup precooked farro
- 1 cup drained and rinsed canned unsalted chickpeas
- 1/2 cup plus 1 Tbsp. fresh cilantro leaves, divided
- 2 tablespoons olive oil
- 1 1/2 tablespoons fresh lime juice
- 1 garlic clove, minced
- 1 teaspoon honey
- 1/4 cup unsalted shelled roasted pistachios, toasted and roughly chopped
Place carrots and radishes in a bowl. Combine vinegar and sugar in a small saucepan. Bring vinegar mixture to a simmer over medium, and pour over carrots and radishes. Let stand 10 minutes.
Divide greens, farro, chickpeas, and 1/2 cup cilantro among 4 plates. Drain carrots and radishes; divide among plates.
Chop remaining 1 tablespoon cilantro. Combine oil, lime juice, garlic, honey, and chopped cilantro in a small bowl; whisk to combine. Drizzle evenly over salads. Sprinkle salads evenly with toasted pistachios, and serve immediately.
Beef Stir Fry
- 1 1/2 pounds skirt steak, cut into 4-inch-long pieces, then cut against the grain into 1/4-inch-thick slices
- Salt and freshly ground pepper
- 1/4 cup low-sodium soy sauce
- 1 serrano chile pepper, seeded and finely chopped
- 2 teaspoons sugar
- 2 tablespoons freshly squeezed lime juice (1 to 2 limes)
- 2 tablespoons olive oil
- 2 cloves garlic, grated
- 1 bunch scallions, thinly sliced
- 6 ounces fresh mushrooms, sliced
- 1/4 pound snow peas or green beans
- 1 12-ounce can baby corn, drained
- 1 red bell pepper, thinly sliced (optional)
Season the steak with salt and pepper. In a medium bowl, whisk together the soy sauce, chile pepper, sugar and lime juice until the sugar is dissolved. Add the beef, toss to coat and set aside.
In a large skillet over medium-high heat, heat the oil until shimmering, about 1 minute. Add the beef and cook, stirring, until cooked through, 3 to 5 minutes.
Remove the beef from the skillet and set aside. Allow the liquid in the pan to reduce until thickened, about 4 minutes. Add the garlic and scallions and cook 1 minute more. Add the mushrooms and cook for 2 to 3 minutes more. Add the snow peas, baby corn and bell pepper and continue cooking until all the vegetables are crisp-tender, about 2 minutes. Return the beef to the skillet and toss to combine.