One Ingredient, One Recipe at a Time
Improving your health by changing what you eat doesn’t require a dramatic overhaul. It can happen a step at a time, by adding a new nutrient-rich ingredient to a favorite dish, incorporating a new recipe into your weekly rotation or choosing a few new items on your next grocery store trip.
HERE ARE SOME IDEAS TO GET YOU STARTED.
Chipotle Chicken & Veggie Soup
Super filling and delicious, this dish’s disease-preventing ingredients include:
Bone broth (a collagen-rich anti-inflammatory that is great for gut and immune health); garlic (an immune-enhancing powerhouse); cumin (a potent anti-inflammatory); cilantro and oregano (packed with micronutrients that protect against oxidative stress); bell pepper and zucchini (good sources of C, B6 and potassium); black beans (adds fiber, iron, and minerals); and red onion (very high in antioxidants, including the anti-cancer flavonoid quercetin). Sliced avocado on top adds the health-protective benefits of vitamin E and omega-3s.
Using pasture-raised chicken, rather than industrial-raised, increases the nutritional benefits, providing more vitamins and anti-inflammatory fatty acids, and far fewer pro-inflammatory omega-6 fatty acids. This soup is a wonderful example of the healthy proteins, fats and plant-based antioxidants that characterize the Mediterranean diet— and simply leaving out the beans makes it a low-carb and keto dish.
Chocolate & Avocado Pudding
Proving that desserts can be decadent and nutritious, this recipe uses heart- and brain healthy ingredients including cacao powder (considered a superfood because of very high levels of flavanols and antioxidants); cinnamon (an anti-inflammatory); chia seeds (rich in omega-3 fatty acids and fiber); and date syrup, a low-glycemic sweetener that avoids the inflammatory effects of sugar. Meanwhile, avocados (which you can’t taste) bring a concentrated source of healthy fats, fiber and other vitamins and minerals—such as vitamin E and magnesium—often lacking.
Throw some cacao chips (at least 70% cacao to have nutritional value) and some blueberries (an antioxidant powerhouse) on top. Need chocolate earlier in the day? Try Baked Chocolate Oatmeal, which uses protein powder, cacao powder and bananas to transform the nutrient content of regular oatmeal into a blood-sugar-friendly, protein filled, potassium-rich food.
Find both these recipes—along with cooking demonstrations and valuable nutritional advice— at stjudewellnesscenter.org.