Cooking Your Way to Gorgeous (18 page)

4
Mix in the seasonings.

Spaghetti Squash

1
Preheat the oven to 400°F.

2
Cut the spaghetti squash in half, lengthwise, and scoop out the seeds. Bake flat-side down on a greased cookie sheet for 35 minutes.

3
After baking the squash, remove it from the oven and scoop the flesh with a large fork (a serving fork, for example). Scrape the long strands of flesh from top to bottom until you’ve removed enough that you’ve reached the skin.

4
Add the strands to the pasta sauce.

5
Turn the stove flame to low and heat the sauce with the squash just to warm.

6
Salt and pepper, to taste.

TONING TOMATO MASK

Gently mash 1 large tomato in a small bowl. Mix in 2 tablespoons of camu camu extract and 1 small can of tomato paste to act as a binder. Apply to the face and let it sit for 5 to 10 minutes. When your skin feels tingly, wash the mask off.

Tomato Soup with Rice and Onions

Makes 8 to 10 Servings

T
he soup that eats like a meal, this tangy tummy warmer is rich in vitamins and minerals.

Ingredients:

1 large onion, quartered and thinly sliced

1/2 cup finely chopped celery—hydration

1 medium carrot, sliced—beta-carotine

3 tablespoons butter

8 large tomatoes, peeled, seeded, and chopped

8 cups chicken broth (can replace 1 to 2 cups of broth with V8 drink for more added flavor)

3 tablespoons uncooked long-grain rice or rice blend

1/2 teaspoon salt

1/8 teaspoon dried thyme leaf, or to taste

Freshly ground black pepper, to taste

¼ cup finely chopped fresh parsley

Preparation:

1
In a saucepan, sauté the onion, celery, and carrot in the butter until softened but not browned. Add the tomatoes and a small amount of chicken broth. Simmer for 15 minutes.

2
In a Dutch oven or stockpot, combine the sautéed vegetables, remaining chicken broth, and rice. Season with salt, thyme, and pepper. Simmer 20 to 30 minutes.

3
Serve garnished with parsley.

Black Bean–Oatmeal Burgers

Makes 8 Burgers

F
or something totally different that mimics the experience of burger eating, but with less fat calories and more protein and fiber, try these bean burgers. They are very satisfying and vegan-friendly.

Ingredients:

1 (14.5-ounce) can diced tomatoes, drained well

1 (15-ounce) can black beans, drained well—fiber

1 cup fresh cilantro

2 teaspoons ground cumin—skin-care ingredient

3 cloves garlic, minced—heart healthy

2 green onions, thinly sliced

1/3 cup shredded carrots—vitamin A power food

1-3/4 cups rolled oats

Preparation:

1
Preheat the oven to 400°F.

2
Add all the ingredients to a food processor and mix well. Form 8 patties and press them flat on a parchment-lined baking sheet.

3
Bake for 20 minutes. Carefully turn over and bake for another 15 minutes. Eat right away or let cool and freeze.

Pinto Bean–Chipotle Tacos

Makes 2 Tacos

P
into beans are from Peru. They are an excellent source of fiber and protein. And who doesn’t love tacos? And if I may spill the beans here: pintos are fat-free and loaded with vitamins, iron, and several minerals. The manganese and copper present in the beans are important cofactors of the oxidative enzyme. This enzyme helps disarm free radicals, which cause aging. Lots of power in the tiny pinto bean.

Ingredients:

2 medium onions

2 cloves garlic, minced

2 (6-ounce) cans pinto beans, low sodium, rinsed, and drained

3/4 cup chicken broth, low sodium (or vegetable)

1-1/2 teaspoons finely minced chipotle chile peppers in adobo sauce—a powerful seasoning that adds heat

2 red bell peppers, sliced into thin strips

Salt and pepper, to taste

8 corn tortillas, use lard-free option—niacin

Preparation:

1
Generously coat a medium saucepan with oil spray and heat over medium heat.

2
Finely dice 1/2 of 1 onion and put the diced onion in the saucepan along with the garlic. Sauté until the onions are tender and translucent, about 5 minutes.

3
Add the beans, broth, and chipotle and bring the mixture to a boil. Reduce the heat to medium-low and simmer for 10 to 15 minutes, or until most of the liquid has evaporated.

4
While the beans are simmering, generously coat a skillet with oil spray and heat over medium heat. Thinly slice the remaining 1-1/2 onions and add them to the skillet along with the bell peppers. Sauté the onions until soft and the peppers until slightly browned, about 10 minutes.

5
Using a potato masher, roughly mash the bean mixture (make it as smooth or chunky as you like). Season with salt and pepper, to taste. (If you’re using regular canned beans with added salt, you shouldn’t need to add any salt to the recipe.)

6
Heat a small skillet over medium heat for warming the tortillas. Place 1 tortilla in the pan and heat for 10 to 15 seconds. Flip the tortilla over and heat for another 10 to 15 seconds, then transfer it to a plate. Repeat with the remaining tortillas.

7
Fill each tortilla with about 1/4 cup of the bean mixture. Top with the sautéed peppers and onions and any other preferred toppings.

Hearty Lentil Soup

Makes 4 Servings

Hero Recipe!

F
or body tone and texture, this very affordable and functional little legume can work wonders. Perhaps you cook with them already, or maybe you are new to these tiny lens-shaped protein pods. In fact, lentils have been a part of the human diet since Neolithic times. They range in color from yellow to orange to red, green, brown, and black. Any color variety, no matter how you cook them, is very good for you. Lentils are high in dietary fiber, folate, and vitamin B
¹
. Lentils are seeds, not beans, so you don’t have to worry about gassy aftermath. They are low in calories and contain virtually no fat. Of all legumes and nuts, lentils contain the third-highest levels of protein. Hands down, they are one of the healthiest foods in the world. This is also a great dish for vegetarians who need new sources for getting protein. Eating lentils helps reduce blood cholesterol because lentils contain high levels of soluble fiber.

Ingredients:

1 large onion, chopped

3 medium carrots, peeled, halved lengthwise, and cut into 1/4-inch half moons

1 tablespoon extra-virgin olive oil

3 garlic cloves, minced

2 tablespoons tomato paste

1-1/2 cups lentils, picked over and rinsed

1/2 teaspoon dried thyme

2 (14-ounce) cans reduced-sodium chicken broth—3-1/2 cups

1 tablespoon red wine vinegar—internally healing properties and great for a dash of sharp flavor

1-1/2 teaspoons coarse sea salt

1/4 teaspoon freshly ground pepper

Tabasco sauce, to taste

Preparation:

1
In a Dutch oven (or other 5-quart pot with lid), cook the onion and carrots in the olive oil, until softened, about 5 minutes. Stir in the garlic, and cook until fragrant, about 30 seconds. Stir in the tomato paste, and cook for 1 minute.

2
Add the lentils, thyme, broth, and 2 cups of water. Bring to a boil; reduce to a simmer. Cover; cook until the lentils are tender, 30 to 45 minutes.

3
Stir in the vinegar, salt, and pepper. Top with Tabasco. Serve immediately.

Panzanella
(Bread and Tomato Salad)

Makes 6 Servings

A
n Italian delight that’s just right: this salad’s got body, vitamins, and fresh yet complex flavor. Buon Appetito.

Ingredients:

1/2 cup diced red onion—helps lower blood-sugar levels

4 to 5 medium-size tomatoes, diced

1 cucumber, peeled and diced—hydration and low-cal

2 garlic cloves, chopped

1/2 teaspoon black pepper

1 tablespoon fresh capers, drained and rinsed—low in fat and calories and a relatively good source of fiber and iron

1/4 cup chopped parsley

1/4 cup chopped fresh basil, or 2 tablespoons chopped fresh thyme

1/2 head Romaine lettuce (about 3 cups), torn into bite-size pieces—enormous nutritional value: protein, calcium, omega-3s, and vitamin C

1/2 cup crumbled feta cheese—this goat’s milk cheese has about 33 percent fewer calories than most cheeses

2 teaspoons Dijon mustard

2 tablespoons red or rice wine vinegar

3 tablespoons olive oil

2 cups whole-grain bakery-style bread, cut into 1/2-inch cubes—you may use stale bread if you have it, that’s the classic method!

Preparation:

Mix all the ingredients together (except the bread). Spoon onto bread chunks and serve immediately.

Heirloom Tomato Salad with
Pomegranate Drizzle

Makes 4 Servings

T
his is one of my go-to, antioxidant-rich, sweet/savory light salads I can consume multiple servings of and still never feel stuffed or bloated. Just totally satisfied.

Ingredients:

3 tablespoons extra-virgin olive oil

2 tablespoons pomegranate molasses*

2 pounds mixed heirloom tomatoes, sliced ¼-inch thick—extra flavorful and lycopene loaded

Sea salt, such as Maldon*, to taste

1/2 teaspoon pepper

2 tablespoons fresh oregano leaves

*You can find pomegranate molasses and Maldon sea salt at well-stocked grocery stores and gourmet shops, or go online to search and purchase these key pantry items.

Preparation:

1
Whisk together the oil and molasses.

2
Arrange the tomatoes on a platter. Drizzle with the molasses dressing.

3
Sprinkle with salt and pepper and scatter oregano on top.

Strawberry-Buckwheat
Pancakes

Makes 3 to 4 Servings

A
gluten-free alternative to regular or whole wheat pancakes, buckwheat pancakes rise up nice and fluffy and have a warm, earthy, rich flavor. Diets that contain buckwheat have been linked to a lowered risk of high cholesterol and high blood pressure. Strawberries are sweet, delicious, and amazing for their antioxidants and vitamins that create healthy-looking skin. Buckwheat offers a rich supply of flavonoids, particularly rutin. Flavonoids are lipid-lowering phytonutrients; in conjunction with vitamin C antioxidants, you’ve got strong skin-aging weapons with this recipe. Buckwheat also contains almost 86 milligrams of magnesium in a one-cup serving. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure—the perfect combination for a healthy cardiovascular system.