Thank you Dr. Alan Greenberg!!!!

Cajun Kidney Bean Chili Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... This tasty, easy-to-prepare version of chili is a great addition to your Healthiest Way of Eating. Beans are a good source of health-promoting dietary fiber as well as a meatless source of protein. Enjoy!

Cajun Kidney Bean Chili

Prep and Cook Time: 25-30 minutes
Ingredients:

• 1 medium yellow onion, chopped
• 1 medium yellow or red bell pepper, diced
• 3 cloves garlic, pressed
• 1 tsp paprika
• 1 TBS chili powder
• 1/2 tsp dried thyme
• 1/2 tsp dried oregano
• 1/2 tsp fennel seeds
• 1 tsp ground cumin
• 1/8 tsp cayenne pepper
• 2 cups cooked or 1 15 oz can (no BPA) kidney beans
• 1 15 oz can diced tomatoes
• Salt, pepper and olive oil to taste
• Optional: cooked ground turkey

Directions:

1. Chop onion and press garlic and let sit for 5 minutes to bring out their hidden health benefits.
2. Healthy Sauté onion and bell peppers for 5 minutes.
3. Add garlic, spices, tomatoes and kidney beans.
4. Simmer for 15-20 minutes.
5. Season to taste with salt, pepper and olive oil.

Serves 2 Printer Friendly Version of Cajun Kidney Bean Chili
In-Depth Nutritional Profile for Cajun Kidney Bean Chili

15-Minute Maui-Style Cod Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... This is a great tasting fish dish that is not only quick and easy but has great taste. The tropical flavor of the sauce will make you feel like you are on Maui!

15-Minute Maui-Style Cod

Prep and Cook Time: 15 minutes
Ingredients:

• 1 1/2 lbs thick cut filets of cod
• 1 TBS fresh lemon juice
• 2TBS chicken or vegetable broth or water
• salt and black pepper to taste
• Salsa
• 1 TBS minced fresh ginger
• 1/2 cup finely minced red bell pepper
• 3/4 cup canned crushed pineapple
• 1 tsp finely minced jalapeno pepper (or to taste)
• 1/2 TBS chopped fresh cilantro
• salt and white pepper to taste

Directions:

1. Mix together all ingredients for salsa and set aside.
2. On stovetop, preheat 10-12 inch stainless steel skillet on medium high heat for 2-3 minutes. Rub 1 TBS fresh lemon juice on cod and season with salt and pepper.
3. Add broth or water to skillet and heat. Cook fish in heated skillet about 1-2 minutes on each side. Time may vary according to thickness of fish. You do not need oil or liquid for this.
4. Remove cod from pan and top with salsa.

Serves 4 Serving Suggestions: Serve with

• Napa Cabbage Salad
• Rice

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In-Depth Nutritional Profile for 15-Minute Maui-Style Cod

Food Of The Week: Green Beans

Enjoy Green Beans This Week To retain the maximum number of health-promoting phytonutrients, vitamins and minerals found in green beans, we recommend "Quick Steaming" them for just 7 minutes. This also brings out their peak flavor and provides the moisture necessary to make them tender and retain their beautifully bright green color. It is best to cook green beans whole to ensure even cooking.

Try This Recipe of the Week 7-Minute "Quick Steamed" Green Beans Research has found 7 minute "Quick Steaming" to be the best way to cook Green Beans. Enjoy this quick, easy and great tasting recipe found on page 309 of the 2nd Edition of the World's Healthiest Foods.

Green Beans are an excellent source of Vitamin K1 Green Beans are an excellent source of important health-protective vitamins and minerals including vitamin K1.

Pureed Lima Beans with Rosemary Tomato Broth Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... Enjoy this recipe as a great substitute for mashed potatoes and an great way to include more beans to your Healthiest Way of Eating.

Pureed Lima Beans with Rosemary Tomato Broth

Prep and Cook Time: 20 minutes
Ingredients:

• Tomato Broth
• 3 TBS + 1-1/4 cups low sodium chicken broth
• 1/2 medium onion, chopped
• 4 cloves garlic, coarsely chopped
• 1 TBS tomato paste
• 1/2 tsp finely chopped fresh rosemary (or 1/8 tsp dried rosemary)
• salt and pepper to taste
• Beans
• 2 15 oz cans lima beans, rinsed and drained,
• 1 medium onion, chopped
• 1/4 cup low-sodium chicken or vegetable broth
• 2 medium cloves garlic, pressed
• salt and white pepper to taste

Directions:

1. Chop onions and chop and press garlic and let them sit for 5 minutes to bring out their health-promoting properties.
2. Heat 3 TBS broth and Healthy Sauté 1/2 onion for 3 minutes over medium low heat stirring frequently. Add garlic and continue to sauté for another minute.
3. Add rest of broth and tomato paste. Cook on high heat for about 20 minutes. It should reduce to about half the volume. Strain away the liquid, returning it to the saucepan. (Discard onion and garlic.) Season with rosemary, salt, and pepper.
4. While broth is reducing, Healthy sauté 1 medium onion in a medium-sized sauté pan over medium-low heat for 3 minutes, stirring frequently. Add beans, stock, salt, and pepper.
5. Simmer for another 3-4 minutes. Puree bean mixture with pressed garlic in a blender. Stop blender occasionally to scrape sides with a rubber spatula.
6. Serve beans drizzled with tomato broth.

Serves 4 Printer Friendly Version of Pureed Lima Beans with Rosemary Tomato Broth
In-Depth Nutritional Profile for Pureed Lima Beans with Rosemary Tomato Broth

Asian-Flavored Broccoli with Tofu Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... You can have a complete meatless meal in a matter of minutes when you add this Asian-inspired broccoli dish to your Healthiest Way of Eating.

Asian-Flavored Broccoli with Tofu

Prep and Cook Time: 15 minutes
Ingredients:

• 1 lb broccoli, florets cut into quarters
• 2 medium carrots, sliced thin
• 8 oz tofu cut into cubes
• 3 TBS extra virgin olive oil
• 2 tsp lemon juice
• 2 medium cloves garlic
• 1 TBS soy sauce
• 2 TBS grated ginger
• 1 TBS rice vinegar
• red pepper flakes to taste

Directions:

1. Fill bottom of steamer with 2 inches of water.
2. While steam is building up in steamer, cut broccoli florets into quarters and let them sit for 5-10 minutes to enhance their health promoting properties. Also cut stems into 1/4-inch pieces.
3. Press or chop garlic and let sit for at least 5 minutes.
4. Add tofu and sliced carrots to steamer and steam for 2 minutes.
5. Add broccoli and steam for 5 more minutes.
6. Toss with rest of ingredients.

Optional: To mellow the flavor of garlic, add garlic to steamer for the last 2 minutes of steaming. Serves 2
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In-Depth Nutritional Profile for Asian-Flavored Broccoli with Tofu

Every Day Health Article: Quick Healthy Dinner Recipes

On April 20th, 2016 A Green Moon!

Turkey and Vegetable Chili Verde Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... Cruciferous vegetables, like kale, are some of the most health-promoting vegetables around. This kale and turkey combination makes for a unique version of chili that is sure to become one of your favorite Healthiest Way of Eating recipes.

Turkey and Vegetable Chili Verde

Prep and Cook Time: 30 minutes
Ingredients:

• 1 medium onion, chopped
• 3 medium cloves garlic, chopped
• 1 lb ground turkey
• 1 4 oz can diced green chili
• 1 15 oz can of diced tomatoes
• 1 TBS + 4 cups chicken broth
• 4 cups finely chopped kale
• 2 cups or 1 15 oz can (BPA-free) pinto beans, drained and rinsed
• 2 TBS chopped fresh oregano
• 3 TBS chopped fresh cilantro
• salt and black pepper to taste

Directions:

1. Chop garlic and onion and let sit for at least 5 minutes to enhance their health-promoting benefits.
2. Heat 1 TBS broth in a medium soup pot. Healthy Sauté onion in broth for 5 minutes over medium heat, stirring frequently. Add garlic and ground turkey with a pinch of salt and pepper. Continue to sauté, breaking up turkey for another 5 minutes.
3. Add diced tomatoes, chili, and broth to turkey mixture and bring to a boil on high heat. Stir in chopped kale, reduce heat to medium, and simmer for another 10 minutes.
4. Add beans, simmer for another several minutes and add herbs, salt, and pepper.

Serves 4 Printer Friendly Version of Turkey and Vegetable Chili Verde
In-Depth Nutritional Profile for Turkey and Vegetable Chili Verde

Healthy Food Tips for 3/18/16

Healthy Food Tip & Recipe March 18, 2016 The George Mateljan Foundation is a not-for-profit foundation dedicated to optimizing your health with health-promoting superfoods and Nutrient-Rich Cooking.

Cabbage is Our Food of the Week Cabbage: How to Select, Store, Prepare and Cook

Healthy Food Tip Are there any individual concerns about eating eggplant? Eggplant and Oxalates Eggplant is among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating eggplant. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Ask George Your Questions

Goodbye March Hello April!