Longevity and Cancer Fighting Recipes

(373 Cal) Boring roasted sweet potatoes this is not! This is a sweet and spicy mixture of sweet potatoes, spinach and pickled jalapenos.  The real key to this dish is the brine of the pickled jalapenos.  It is used to flavor the dish.  The whole thing is made with one sheet pan so it saves on dishes too. This dish makes a great side or main dish.  If you wish to add to it, serve it in a bowl with a poached egg on top or stuff some in a tortilla with some plain Greek yogurt.  It is quite versatile.

(392 Cal) This salad is a delight!  Every bite is crunchy, chewy lemony and grassy.  It is also easy to make.  I like to use whole wheat orzo to bump up the nutrition and fiber.  It is great as a main dish or side.  Here we seared a few shrimp in garlic and olive oil. Feel free to add as many fresh herbs as you like!

(343 Cal) Many people tell us that they don’t like quinoa.  I often believe that they have not had well prepared quinoa.  Hopefully we can change a few minds with this dish.

(218 Cal) If you want to convince your friends and family that vegan dishes can be spectacular then this is the dish to try. As impressive as it looks it all comes together in one skillet and can even be done outside on your gas grill.

(657 Cal) This is a vegetarian riff on curried chicken salad made with cauliflower. The beauty of this salad, outside of its healthy aspects, is that it can be made in advance.

(316 Cal) This is a great way to do meatless chili but still get the heartiness you want. You will like the depth of flavors that develop due to the addition of a bit of cinnamon and a Mexican beer. It tastes little more special than your average chili.

(467 Cal) These veggie burritos are packed with flavor and substance. Here we have added lots of spices and roasted the vegetables to add depth and warmth. We substitute a plain non-fat Greek or Icelandic yogurt for sour cream and added pico de gallo and lettuce for some crunch.

(326 Cal) This is a simple way to do fish that will yield perfectly moist fish that is flaky and flavorful. Since you are cooking it in foil packets, it makes for easy clean-up and is forgiving with cooking time.

(217 Cal, As A Side) This is an adaptation of a Turkish recipe from Martha Shulman. It is a sweet and savory combination of lentils, onions and carrots that can be served hot or at room temperature, as a main dish or a side.

(822 Cal) Cruciferous vegetables all contain phytochemicals, vitamins and minerals, as well as fiber that are important to your health. Eating them regularly has been linked to lower cancer risks.

Poaching eggs can seem daunting, but with a little practice and following this technique you can make great poached eggs at home. There are a few points to keep in mind. First of all the fresher the eggs, the less likely they are to leave stringy whites on the edges of your poached eggs. Second you want to fill a large saute pan with at least three inches of water and add a tablespoon of vinegar to the water. The vinegar will also help to combat stringy egg whites. Also, you do not want to crowd the pan so do not add more that 4 eggs to the pan. Give this a try.

This recipe was inspired by a Breakfast bowl on the the menu at the beautiful Civana Resort and Spa located in Carefree, Arizona. Our office happens to be on the grounds of this wonderful place and we often have breakfast there. Chef Justin Macy came up with this and we wanted to try our hand at something similar.

(392 Cal) This salad is a delight!  Every bite is crunchy, chewy lemony and grassy.  It is also easy to make.  I like to use whole wheat orzo to bump up the nutrition and fiber.  It is great as a main dish or side.  Here we seared a few shrimp in garlic and olive oil. Feel free to add as many fresh herbs as you like!

(343 Cal) Many people tell us that they don’t like quinoa.  I often believe that they have not had well prepared quinoa.  Hopefully we can change a few minds with this dish.

Halloumi cheese is a semi-hard cheese made from goat’s and sheep’s milk. It has a high melting point and so can be easily grilled or fried. It makes a good protein source for a vegetarian meal

This is a great salad again to have as a main dish. It has plenty of protein, fiber vitamins (A, C, E, K & B vitamins) and minerals (calcium, potassium & magnesium). It is perfect for warm summer days.

ou can always tell when it is warm in Arizona. All of our recipes are cool and light. This one is no exception. it is also packed with plenty of protein vitamins and fiber to keep you going strong.

Bowls are a great item to add to your meal repertoire. With there many and varied ingredients and the ability to have much of it made in advance makes these very healthy and quick to put together

If you’re a squid lover, this is a great recipe to try. It can so often be hard to find them when eating out that are not batter fried. These little numbers are simply grilled and tossed with a garlic and lemon vinaigrette. Squid are low in calories and a good source of minerals such as copper, selenium and phosphorus as well as vitamins B12, Riboflavin and Omega-3 fatty acids. They are great served alone or tossed in a simple salad.

If you’re thinking there is no way this salad could be healthy, normally I’d say true. There is a substitution you can make that puts this back in a healthy realm. Traditionally a creamy cucumber salad is made with sour cream. Here we substituted a good quality non fat plain Icelandic yogurt.

We love serving salmon over a salad, especially when the temperatures heat up in the summer. The soft supple salmon with the crisp veggies in a savory Vietnamese style dressing with plenty of fresh lime is very tasty.

This salad is beautiful to look at and tastes as good as it looks. It can make a hearty side to any meal, but works well as a vegan meal. Packed with protein from the chickpeas and tofu as well as very nutritious spinach and red peppers. You could also add a few grilled shrimp to the top for a more hearty main dish.

(316 Cal) This is a great way to do meatless chili but still get the heartiness you want. You will like the depth of flavors that develop due to the addition of a bit of cinnamon and a Mexican beer. It tastes little more special than your average chili.

This is a perfect summer cold soup for when you just don’t want to heat up your house or cook. It also makes a great first course to an elegant meal, or you can double up for a fulfilling lunch.

Every Thanksgiving, I save the turkey carcass and freeze it then use it to make turkey stock when I’m in the mood for turkey soup. If I have leftover turkey meat, I will freeze that as well. This year all the meat was devoured so I make turkey meatballs to go in the soup.

This is a delicious soup that enhances the flavor of the asparagus by pan-roasting it before simmering it and pureeing. Asparagus is low in calories, a good source of fiber and has many beneficial vitamins and minerals. The soup comes out a beautiful green and would make a wonderful start to an elegant diner but stands on its own as a great lunch also. A bit of fresh tarragon really enhances the soup.

Roman Egg Drop Soup, also know as Stacciatella alla Romana, is quick and easy to make. It is the perfect soup as a starter to a elegant dinner, but also makes a great light lunch or a good soup if your feeling a bit under the weather

(373 Cal) Boring roasted sweet potatoes this is not! This is a sweet and spicy mixture of sweet potatoes, spinach and pickled jalapenos.  The real key to this dish is the brine of the pickled jalapenos.  It is used to flavor the dish.  The whole thing is made with one sheet pan so it saves on dishes too. This dish makes a great side or main dish.  If you wish to add to it, serve it in a bowl with a poached egg on top or stuff some in a tortilla with some plain Greek yogurt.  It is quite versatile.

(392 Cal) This salad is a delight!  Every bite is crunchy, chewy lemony and grassy.  It is also easy to make.  I like to use whole wheat orzo to bump up the nutrition and fiber.  It is great as a main dish or side.  Here we seared a few shrimp in garlic and olive oil. Feel free to add as many fresh herbs as you like!

(343 Cal) Many people tell us that they don’t like quinoa.  I often believe that they have not had well prepared quinoa.  Hopefully we can change a few minds with this dish.

(218 Cal) If you want to convince your friends and family that vegan dishes can be spectacular then this is the dish to try. As impressive as it looks it all comes together in one skillet and can even be done outside on your gas grill.

(217 Cal, As A Side) This is an adaptation of a Turkish recipe from Martha Shulman. It is a sweet and savory combination of lentils, onions and carrots that can be served hot or at room temperature, as a main dish or a side.

This is a great salad again to have as a main dish. It has plenty of protein, fiber vitamins (A, C, E, K & B vitamins) and minerals (calcium, potassium & magnesium). It is perfect for warm summer days.

These big, spicy burgers are incredibly easy to put together and to cook. They get their heat from cayenne pepper, ground pepper and warmth from garam masala. These are great served with many different sauces, chutneys or salsas. I made a quick sauce to serve with the burgers by stirring sweet pickle relish into plain yogurt. They are also good with a poached egg and a little green chili salsa on top.

This is a quick dish and healthy dish to make when you feel like having a little pasta. It has plenty of veggies to keep the nutrition up and if you use whole wheat couscous cooked in Magic Mineral Broth it is even better.

Mushrooms make a great side dish served with almost anything. They also make a wonderful appetizer. Here we roasted them in the oven instead of sauteing them.

This is a aromatically spiced rice dish that pairs well with roasted cauliflower which brings out the vegetables sweetness. Top that with the pomegranate seeds for more sweetness and crunch. We served it with our Tzatziki sauce which added more depth of flavor as well as a wonderful cooling aspect and flavor.

Vegetable cakes are a unique way to serve a side dish that adds a flavorful twist to a meal. They brown nicely and end up with a great crispy exterior and a creamy interior. These would also make great appetizers to tapas done in a bite size. The cauliflower gives these cakes a texture much like crabs cakes. Here we served them with some lemon and our Tzatziki Sauce.

Fall comes around and your favorite market will have squash in abundance. Take advantage of that fact with this recipe using butternut squash. The natural sweetness of the squash comes alive when you roast it. Then pair it with some protein packed lentils, some green onions, a few nuts and seeds and a little cheese and you will have a dish you will want to make over and over again.

Grilled eggplant is a popular way to cook it many parts of the Mediterranean. Eggplants flesh takes well to the smoke and char from the grill, enhancing its flavors. You want to make sure to cut the eggplant about 1/4 inch thick. At this thickness the eggplant’s inner flesh will be cooks at about the same time the outside develops a nice char. Then pair it with this tangy, lemony yogurt sauce to complete the dish.

Calabacitas translates to little squash in English. It is a Mexican side dish made with zucchini, yellow squash, corn onions and peppers. It is a dish, however that is hearty enough to be served as a main dish and here it is kick up with the addition of chipotles in adobe and lime juice. We often serve it with shrimp as in this description but it is a dish that you can easily substitute other proteins such as scallops or salmon. You could also just add cooked quinoa or farro for a more substantial dish.

We love sweet potatoes for their flavor as well as their health benefits. They are full of vitamins A, C and manganese and are rich in antioxidants. Then combine them with black beans, tomatoes, avocado, red peppers and fresh corn and you have a very healthy one skillet vegetarian meal that comes together in about 30 minutes.

When the asparagus is fresh at the market we buy it. It is another example of a nutritious green veggie that is quick and easy to make. This is a way to spice up your asparagus from just grilling with a splash of lemon. Give it a try.

Brussels sprouts are a great vegetable to learn to love (if you don’t already). It is full of fiber and lots of vitamins and minerals. This recipe is delicious and feeds a crowd but is easy to halve the amount. These also go well with any protein dish.

(373 Cal) Boring roasted sweet potatoes this is not! This is a sweet and spicy mixture of sweet potatoes, spinach and pickled jalapenos.  The real key to this dish is the brine of the pickled jalapenos.  It is used to flavor the dish.  The whole thing is made with one sheet pan so it saves on dishes too. This dish makes a great side or main dish.  If you wish to add to it, serve it in a bowl with a poached egg on top or stuff some in a tortilla with some plain Greek yogurt.  It is quite versatile.

(392 Cal) This salad is a delight!  Every bite is crunchy, chewy lemony and grassy.  It is also easy to make.  I like to use whole wheat orzo to bump up the nutrition and fiber.  It is great as a main dish or side.  Here we seared a few shrimp in garlic and olive oil. Feel free to add as many fresh herbs as you like!

(343 Cal) Many people tell us that they don’t like quinoa.  I often believe that they have not had well prepared quinoa.  Hopefully we can change a few minds with this dish.

(218 Cal) If you want to convince your friends and family that vegan dishes can be spectacular then this is the dish to try. As impressive as it looks it all comes together in one skillet and can even be done outside on your gas grill.

(657 Cal) This is a vegetarian riff on curried chicken salad made with cauliflower. The beauty of this salad, outside of its healthy aspects, is that it can be made in advance.

(316 Cal) This is a great way to do meatless chili but still get the heartiness you want. You will like the depth of flavors that develop due to the addition of a bit of cinnamon and a Mexican beer. It tastes little more special than your average chili.

(467 Cal) These veggie burritos are packed with flavor and substance. Here we have added lots of spices and roasted the vegetables to add depth and warmth. We substitute a plain non-fat Greek or Icelandic yogurt for sour cream and added pico de gallo and lettuce for some crunch.

(326 Cal) This is a simple way to do fish that will yield perfectly moist fish that is flaky and flavorful. Since you are cooking it in foil packets, it makes for easy clean-up and is forgiving with cooking time.

(822 Cal) Cruciferous vegetables all contain phytochemicals, vitamins and minerals, as well as fiber that are important to your health. Eating them regularly has been linked to lower cancer risks.

(215 Cal, Each Roll) If you like fresh spring rolls but crave something vegetarian and lighter than the traditional peanut sauce, then you will love this recipe.

(728 Cal) When you want to indulge in a pizza you might want to try this one. The crust is made thin(so you are not eating excess breads) and is made healthier by using whole wheat flour.

Halloumi cheese is a semi-hard cheese made from goat’s and sheep’s milk. It has a high melting point and so can be easily grilled or fried. It makes a good protein source for a vegetarian meal

This is a great salad again to have as a main dish. It has plenty of protein, fiber vitamins (A, C, E, K & B vitamins) and minerals (calcium, potassium & magnesium). It is perfect for warm summer days.

These big, spicy burgers are incredibly easy to put together and to cook. They get their heat from cayenne pepper, ground pepper and warmth from garam masala. These are great served with many different sauces, chutneys or salsas. I made a quick sauce to serve with the burgers by stirring sweet pickle relish into plain yogurt. They are also good with a poached egg and a little green chili salsa on top.

Sometimes you just feel like eating a burger. If you are like us, however, you don’t eat beef more than once a quarter and want to save that meal as a nice filet. Why not try a salmon burger?

ou can always tell when it is warm in Arizona. All of our recipes are cool and light. This one is no exception. it is also packed with plenty of protein vitamins and fiber to keep you going strong.

This is a great grilling recipe for summer that is light a flavorful. Grilling the romaine is easier than you would think. You grill the lettuce first since it does not need to stay warm and then the rest comes together quickly.

This chicken recipe is easy to do and impressive to look at. Great to serve at a casual dinner party. The chicken is flattened and pressed with a pot to help the chicken render fat more quickly and enhance browning. The za’atar spice compliments the chicken well as does the lemony mustard vinaigrette that it is served with. Look for a good quality organic free range chicken.

These sweet potatoes make a hearty vegetarian meal that is loaded with nutrition and flavor. A simple can of black beans is spiced up with chili powder, garlic and onions then dolloped on top of the baked sweet potatoes. Everything is then topped with smashed avocado, yogurt, pickled jala penos, radishes and cilantro leaves. Yum!

This is a quick dish and healthy dish to make when you feel like having a little pasta. It has plenty of veggies to keep the nutrition up and if you use whole wheat couscous cooked in Magic Mineral Broth it is even better.

Bowls are a great item to add to your meal repertoire. With there many and varied ingredients and the ability to have much of it made in advance makes these very healthy and quick to put together

(215 Cal, Each Roll) If you like fresh spring rolls but crave something vegetarian and lighter than the traditional peanut sauce, then you will love this recipe.

These big, spicy burgers are incredibly easy to put together and to cook. They get their heat from cayenne pepper, ground pepper and warmth from garam masala. These are great served with many different sauces, chutneys or salsas. I made a quick sauce to serve with the burgers by stirring sweet pickle relish into plain yogurt. They are also good with a poached egg and a little green chili salsa on top.

I was looking for a more healthy hot appetizers recipe for stuffed mushrooms that was different and did not involve cream cheese or mayonnaise. I came across this one in the NY Times and modified a bit. They are quite delicious!

When you find good fresh clams or mussels at you favorite fish monger, this is a quick and easy way to prepare them that lets their natural briny flavor compliment the broth. Clams also are a good source of omega-3 fatty acids and packed with vitamin B12. This dish looks exotic and difficult, but it is quite easy to throw together.

This recipe which comes from David Tanis at the NY Times takes a bit of advanced planning but is well worth the effort. The piquillo peppers are traditionally grown in northern Spain. They come in jars already roasted and peeled. If you can’t find them locally at your favorite specialty market, you can order them from Amazon. You will also want to purchase a good quality canned tuna from Spain or Italy that is packed in olive oil. This is also something you can find on Amazon. Once you have your ingredients, this dish comes together quickly and is quite delicious and presents beautifully.

This is a great recipe for grilled shrimp when you want to kick them up a notch. The marinade gives the shrimp a nice subtle heat that does not over-power the taste of the shrimp. They are great served as and appetizer, over your favorite grain or on a salad of fresh, crisp greens.

Grilled eggplant is a popular way to cook it many parts of the Mediterranean. Eggplants flesh takes well to the smoke and char from the grill, enhancing its flavors. You want to make sure to cut the eggplant about 1/4 inch thick. At this thickness the eggplant’s inner flesh will be cooks at about the same time the outside develops a nice char. Then pair it with this tangy, lemony yogurt sauce to complete the dish.

Here is a simple way to prepare shrimp that we use often. Maybe you want just a little protein with a dish, like a salad, over pasta or along with any vegetarian dish. This is a simple preparation that can be done on the stove top or as we like to in a cast iron skillet on top of you gas grill.

If you like our salmon poke dish you will most likely find this one delicious also.!

When tomatoes are in season we love to make our own salsa. This is a no recipe recipe in that we take what vegetables we find at the market, roast them and make salsa. Nothing in a jar is going to taste this good!

Here is another healthy snack that make a great alternative to chips, pretzels or crackers.

We have served these to guest with rave reviews. You want to buy the freshest salmon you can find (wild caught is best).

Sometimes you want a tomato sauce that kicks things up a notch. That is when to make this one. Its uses lots of crushed red pepper flakes to give it it’s heat. We recommend trying it using this recipe: Shrimp and Linguine Fra Diavolo.

When tomatoes are in season we love to make our own salsa. This is a no recipe recipe in that we take what vegetables we find at the market, roast them and make salsa. Nothing in a jar is going to taste this good!

For those of you with a sweet tooth, these little bars are a nice change of pace. They are a common and traditional treat in Greece. The sesame seeds have many important minerals but these bars are calorie dense, so save them as a special treat. Pick a strong flavored honey for this dish, like a mesquite honey.

We do not eat bread very often due to it generally being highly caloric and low in nutritional value. That being said, on days that we are trying to keep our calorie count low (fasting days) a slice of good bread can get us through the day. So when we want a slice of bread we want something dense, filling and satisfying that is good for you.

Here is another healthy snack that make a great alternative to chips, pretzels or crackers.