Recipes

Tomatoes are one of the Mediterranean kitchen’s great gifts-full of antioxidants like lycopene, gentle acidity, and natural sweetness that deepens beautifully when baked. Using tomatoes in the season is a blessing.

Baked Oats with Apples & Cinamon - Winter Oats (not instant) are one of the most balanced breakfast grains - rich in soluble fiber (especially beta-glucans) that help stabilize blood sugar, reduce cholesterol and support heart health. They also promote satiety and gut health while providing gentle, sustained energy for cold mornings. In autumn and winter, combining oats with warm spices like cinnamon, citrus zest, and roasted fruits creates a naturally sweet, grounding meal t

Easy to make protein and health filled vegan breakfast

Sesame What's inside? One part natural yogurt (e.g. one cup) One part raw tahini (same amount as yogurt) One part brown sugar Three parts almond flour, chickpeas or puffed rice 2 eggs 2 tablespoons olive oil Lemon zest from one large lemon 2 tablespoons fresh lemon juice 1–2 tablespoons black sesame seeds (plus a little more for sprinkling on top) Butter and flour for greasing the pan Tip: 'Part' means all ingredients are measured using the same unit-if you use 1 cup of yogur

Black lentils are rich in iron, protein, dietary fiber and antioxidants- excellent for balancing sugar, cholesterol and digestive health. Beets are known for their ability to improve blood circulation, reduce blood pressure and increase natural energy thanks to their nitrate content. The salad is rich, wintery and especially healthy–combining the sweetness of the beets, roasted nuts and black lentils, which are rich in iron and protein. Suitable as a side dish to a hot meal

If there’s one ingredient that deserves the title “tiny but mighty”, it’s chia seeds. These little black pearls are packed with fiber, Omega-3s, Calcium, Magnesium and antioxidants, and they form a satisfying gel that keeps you full for hours. From a traditional point of view, chia helps moisten dryness in the lungs and intestines, making it a great ally for the autumn and winter seasons when dryness prevails. The best thing? You can create endless versions of chia pudding de

Okra is a nutrient-rich vegetable packed with vitamin C, folate, magnesium, and fiber, known to support blood sugar balance and healthy digestion. From a Traditional Chinese Medicine perspective, okra helps moisten the lungs and intestines , making it especially beneficial in the autumn , a season associated with dryness. While okra is often cooked with tomatoes, this recipe offers a refreshing twist that highlights its soothing, hydrating, and gut-friendly  qualities. What's

Best carrot cake ever and without flour or gluten

This amazing stuffed pumpkin brings love, health and seasonality to the table

מתכון לסלט בריאות עשיר ומזין סלט מדהים זה נוצר על ידי שף מ"מאסטרשף עונה 10", שמצטיין בהמצאת סלטים. הסלט הוא גם משביע וגם מזין. עם תוספת של חלבון, הוא יכול לשמש כמנה מלאה או כתוספת נהדרת ובריאה לשולחן הבראנץ' של סוף השבוע. יתרונות המרכיבים מנקודת מבט מסורתית, כרוב נחשב למזון קר ויבש, מצוין עבור הקיבה. הוא מעודד תנועת מעיים, מסייע בניקוי הכבד ומסייע בעיכול שומנים. סלק נפלא להורדת לחץ דם (מחקרים הוכיחו זאת!), מסייע בעיכול, אך שימוש מופרז עלול להעלות את רמות הסוכר בדם. שעורה פנ

Tabbouleh - a Mediterranean classic that is both refreshing and healthy salad. However, in its original version it's not suitable for celiac patients nor diabetics, as bulgur wheat contains gluten and raises sugar blood levels. Here, I've replaced it with my beloved millet, on which I have elaborated elsewhere, added roasted almonds and pickled lemon in addition to the usual greens. A wonderful salad to accompany a spring meal. What's inside? 1 cup millet A bunch of parsley

Once in a while, I share a sweet recipe. This one is as healthy as it gets. Of course, what always matters most is how much you eat of it (and other carbs). What’s inside? 1½ cups spelt flour 1¼ teaspoons baking powder ½ teaspoon baking soda ½ teaspoon ground cinnamon 1/8 teaspoon salt 2 eggs 1 cup mashed ripe bananas (about 2–3 bananas) ¼ cup brown sugar or coconut sugar ¼ cup olive oil ½ cup chopped walnuts ¼ cup 70% dark chocolate chips or chunks (optional) How to? Prehea

Turnip is a root vegetable rich in vitamins, minerals and antioxidants. They contain a high amount of vitamin C, which strengthens the immune system, along with dietary fiber that contributes to digestive health and balances blood sugar levels. In Chinese medicine, turnips are seen as a "sweet-spicy" food that helps move Qi (energy) and strengthen the lungs, and symbolizes the peak of winter. To this soup, I added more white friends such as parsley root, celery root, Jerusale

Don't have a lot of time to cook, but still want something nutritious and delicious? Shiitake mushrooms are rich in antioxidants and immune-supporting compounds, helping to reduce inflammation and promote heart health. They also aid in lowering blood lipids and cholesterol levels. Buckwheat is particularly wonderful in winter (warming) and is gluten-free, rich in protein, fiber, and minerals like magnesium, which contribute to balanced blood sugar levels and metabolic healt

A warm colorful salad of roasted beets and purple cabbage, sprouts and herbs that is a feast for the eyes and palate and suitable for any meal. The salad is very easy to prepare, it just requires a little time because of the roasting of the beets :) Health benefits: Purple-black vegetables contain anthocyanins, which are powerful antioxidants that protect against the oxidation of LDL ("bad cholesterol"), improve blood vessel elasticity, reduce inflammation, reduce blood clots

If you are looking for a warming, light and healthy recipe for the winter, this stir-fry is a perfect solution. The combination of Oyster & Agaricus mushrooms, tofu and bok choy creates a dish full of flavors and nutrients that will warm you from the inside. Health benefits: Tofu: Rich in plant-based protein, provides essential amino acids, and contains calcium and iron, which are essential for bone health Bok choy: A great source of vitamins A and C, improves the immune syst

A salad which is actually a meal by itself, filled with: Wonderful legumes-black lentils (aka as Beluga lentils). Bursting with protein and fiber, calcium, iron and potassium. They are also rich in anthocyanin , the antioxidant that is responsible for the color in purple foods (berries, pomegranate, etc.), and is linked to a variety of health benefits such as "cleaning" of blood vessels, prevention of cancer, dementia, and anti-inflammatory activity. Cooking lentils in water

I wrote about the wonderfulness of this pulse in another recipe. This ultimate very green salad that both cleanse and nurtures in terms of protein, complex carbohydrates, minerals and vitamins. Like its little sisters (mung beans, black lentils), it contributes to lowering triglycerides and cholesterol , diabetes and may contribute to weight loss . I've also added celery and fennel which contribute to cleansing (=detox, for those looking for an accessible spring cleaning). W

I already talked about cabbage in a previous post (roasted cabbage), as a wonder vegetable from the cruciferous family that is rich in...

Many ask me what else can we eat for breakfast besides porridge? By and large, porridge , of any kind, would be my first choice and my recommendation to 90% of my patients. But what can we eat when we're bored? In the past I recommended healthy pancakes and now, Ada, a dear friend, has prepared sprouted millet tortillas that are snatched even before you finish making them (as breakfast or lunch/dinner). She chose millet because she knows how much I praise its qualities as

Cabbage is another wonder vegetable from the cruciferous family. You can eat it fresh, as juice (excellent for stomach ulcers and helicobacter), boiled, as soup, roasted or pickled (natural probiotics). What is it a super vegetable? It is rich in vitamins A C K, minerals such as calcium, magnesium, potassium, antioxidants and dietary fiber. According to Chinese medicine it has a bitter and spicy flavors and these are excellent for cleansing (detox). That's why cabbage is hig

Mushrooms are available most of the year as they are grown on tree trunks, in a greenhouse or at home. But in nature they usually grow "after the rain". According to Chinese Medicine, mushrooms are a superfood, rich in complex carbohydrates (with medicinal activity), protein and minerals and are excellent for eliminating "excess" from the body (e.g. fats, cholesterol , sugar , etc.). Most of the mushrooms also have proven anti-cancer activity and calming abilities . This reci

A healthy recipe that took me 15 minutes to assemble, even at 6am! You can prepare it fresh and take a with you a healthy meal to work. No excuses! Why Snow peas? A healthy pea, perfect for the transition from winter to spring. The peas are not fully grown, yet sweet. The pods are very slightly bitter and crunchy. Low on starch. Rich in fiber, Vitamins A, C, K and Folic acid. Why Tofu? Protein rich! In addition, studies have shown that regular consumption is beneficial in p

I swear that until I got them from my farmer, one winter evening two years ago, you would have not seen me go anywhere near Brussels Sprouts. The distant memories from my days in England, when they were served as a side-dish in college, boiled forever and washed over with butter kept them away from my kitchen. But in the last 2 years it all changed and in the winter, it is a regular in our weekly menu. Beyond its beauty, Brussels Sprouts, as befits most members of the crucife

התורמוס עשיר יותר מכל קטניה בחלבון, סיבים תזונתיים, ויטמינים, מינרלים, פוליסכרידים ייחודים ולעומת זאת דל בסוכרים ואינדקס גליקמי.

There are plenty of "grandma" soups that are excellent for all winter ailments. This time, I chose to create and share an Asian, vegetarian soup (but you can also replace the tofu with chicken, meat, fish) that contains vegetables with immune-boosting activity such as Daikon and Ginger, as well as many other healthy and mineral-rich vegetables. The noodles add more "weight" to the soup making it a whole meal and balanced meal. I used Buckwheat noodles, but you can use beans o

This is the first sweet recipe here, in honor of the new year. Sweet, nutritious and a serious booster when you're low on sugars. It's sooo rich that you won't want more than one a day. Remember that dates are healthy but 1date = 2 teaspoons of sugar, so consume in moderation. Another great recipe by my friend Irit Aish, Ayurvedic Medicine Consultant What's in it? 6 Dates Any nuts you like: Pecan, Almond, Pistachio, Cashew Optional: Coconut flakes How to? 1. Roast pecans, pi

Autumn / Winter are officially here and this soup is perfect for your health. I added a few additional ingredients that viruses are less likely to like. Perhaps Covid19 too, but it's not been researched. What's in it? 1/2 medium pumpkin or squash, cubed 2 medium beetroots, cubed 1 Leek, diced 2 garlic cloves, crushed ¼ cup fresh thyme 1 cm fresh ginger, grated 2 tbsp olive oil Vegetable or Chicken stock How to? Roast beetroots (with skin) and diced pumpkin. Beets take 45-60 m

Soups are in season (until May) and are a personal hobby. Most of them are actually also healthy :) This new soup is made of Black Lentils, a particularly nutritious and Yin-nourishing legume that do not require soaking or long cooking, a bit of sweet-ish and draining Azuki beans, and with the addition of white winter roots as parsley, celery and Jerusalem artichoke (great for lowering sugar levels and high blood pressure ). To this I added purple sweet potatoes (can be fou

Autumn and winter are seasons when we often catch colds (or flu or Covid19). In addition, those who suffer from seasonal allergies accumulate a hefty amount of phlegm that may result in a productive cough, sputum or just a runny nose, especially in the mornings. For many of my patients I recommend a salad that is more "warming" and "invigorating", but they usually have no idea what I mean. Here's an example (and more explanations below). An easy to make salad that is very whi

And so again, I return to millet, my favorite grain and hopefully for my patients as well. Why? According to Chinese medicine it is a both cooling and drying, and in the 21st century diet, this can only be healthy (to most patients). For diabetics , for overweight people, for high cholesterol - all are manifestations of heat and damp-phlegm. And again I will repeat this - millet has no taste on its own – it will take whatever you give him. If you make a pot left unseasoned,

According to Chinese medicine, each season of the year belongs to one of the 5 elements, to a specific color, to a unique flavor, to a bodily organ or system. We too (as part of nature) are affected by the seasons, even if the air-conditioning has made us forget we’re in the heat of the summer. According to the 5 element theory, the summer season is the most Yang period in the year and belongs to the Fire element which symbolizes extreme, dynamism, red and fiery. Summer is a

Chestnuts, who are you? Chestnuts ripen at the end of autumn, when we begin to see them appearing in the markets or grilled on street corners. Despite the “nutty” look, chestnuts are very different, as they are low in calories (about 245 grams per 100 grams of grilled chestnuts), low in protein, high in carbohydrates and have no cholesterol. In addition, they are rich in vitamin C (26mg or 35% of the recommended daily intake for adult women), as well as in the vitamin B gro

You did like the Chestnut HealthBlog...Those who have not read it yet, go to Link For Chanukah, here is a recipe for sweet and savory Latkes/Levivot Butternut Squash and Chestnuts Latkes Sweet Version Medium squash, peeled, halved, de-seeded A cup of chestnuts, boiled and peeled - crushed into small pieces A tablespoon of flour, may also be potato/chickpeas 1 teaspoon of maple, honey or Silan (Dates paste) - according to your desire Place squash facing down on a baking

It’s oh so cold outside and I feel like having a nourishing, warm, healthy and easy to prepare soup. The only thing you need to keep in mind is to soak the chickpeas for at least 3 hours before cooking them. The rest is really really easy… Ingredients: 1 cup chickpeas, soaked in water for at least 3 hours and then filtered 2 large potatoes, peeled and diced 1 Leek, cut 1 Parsley root, peeled and cut 1 Turmeric root, peeled and grated (it’s the season!) 2-3 garlic cloves, cra

Autumn is here and the heavy soups and stews are beginning to sprout. Next to the warming and nurturing dishes, I need a refreshing salad that "Moves the Qi". This salad is made of mostly pungent veggies and herbs, including: Kohlrabi Fennel Red Onion Cilantro Broccoli and Mustard Sprouts Dressing was made of olive oil, crushed garlic, freshly squeezed lemon, mustard, salt & pepper. How much of each? However you like it! Therapeutic Action: Supports lung functioning, promo

Many of my patients skip breakfast, because "they don't have time". Breakfast, according to Chinese Medicine, is the most important meal of the day, providing the nutrients our digestive system needs to generate Qi - the battery that let's us do what we have/want to do through the day. You don't need to buy granola in the supermarket, filled with sugar and sugarcane syrup. Watch the video to see how to make home made granola YOUR WAY in just 20 minutes. Like Almonds? Cashew?

Millet is a wonderful healthy grain, but suffers from bad reputation of being mainly "bird food". It does have an "earthy" flavor, as most grains do and adds to the variety of of grain options in a meal together with rice, buckwheat, quinoa etc. And, it's easy to cook. In terms of Chinese medicine, millet supports the "earth" and Digestive system and helps in resolving dampness, especially lower parts of the body. Nutritionally, it is gluten free , contains dietary fiber, h

Summer has not moved on (yet)...and other than AC, we need to eat light, cooling foods. Mung beans are super-food in Eastern medicine, being cool & sweet in nature, they are used to clear heat and relieve summer-heat, remove toxicity and promote urination. From modern medicine point of view, they’re good for lowering blood pressure, cholesterol, calming the nerves, diabetes and weight loss. In addition, they are a rich source of protein, fiber, folate, manganese, Vitamin K an

Easy to prepare soup that is both hearty and nourishing, but at the same time not too heavy due to the pungent spices (ginger, garlic, curry) which are great to treat naturally high sugar levels, "bad" cholesterol & hypertension . Perfect for the Winter & Pre-Thanksgiving Weekend. Serves 4-6 Total Prep time: 45 minutes What to buy? 1 tsps olive oil 1 large butternut squash peeled, deseeded and diced 1 Leek, white part chopped 1 Parsley root, peeled, diced 1 Celery root, p

It's cold, or getting there and while the pumpkins are still out there, here's a balance soup from my friend's Lilian Pearl Bridges blog...

Black Eyed Peas are filled with goodies (27% protein, lots of folic acid, iron [2nd to Chickpeas], zinc, fiber, B1 and more). They are thermally Neutral (the whole bean is cooling) and Sweet in flavor, supporting the Spleen . Great in removing dampness, helps to lose weight and is another great summer salad. How to make it? Black Eyed Peas Cherry Tomatoes Swiss Chard or Spinach Capers 1-2 Curshed Garlic Cloves 1-2 Freshly Squeezed Lemons Salt & Pepper as you wish 1. So

Chickpeas are not just Hummus, which can be quite "heavy" in the summer and unsettling for the digestive system. If you look at a Chickpea, you will see that it resembles the shape of a brain and, surprisingly or not, Chickpeas are rich in the amino acid tryptophan which is involved in serotonin production and that may explain its ability to relax, improve sleep and and depression. In addition, Chickpeas contain 29% protein and 50% of its carbohydrates are dietary fiber. It i

Red is the color of summer according to Chinese medicine and these sweet peppers are arriving in the markets these days. While they do look like Chili Peppers, they are very very sweet (hence the name) and so I fill them with a contrasting flavor to moderate the sweet-factor. They are loaded with vitamin A (eye sight, immune function, healthy skin) and vitamin C (250% of daily consumption), and because of their petite size they are easy to prepare and can be filled with what

It's the peak of the Bok Choy season. Here’s a recipe that takes MAX 5 minutes. Bok Choy is filled with Vitamin A, C, K, B6, folate, Calcium, Potassium and fiber. It’s cooling and drying according to TCM Nutrition - still perfect for hot & humid autumn. Ingredients: 2-3 Bok Choy bunches 1 String Beans bunch 1-2 Garlic cloves, cut 1cm Ginger, freshly grated 1 Lemon, freshly squeezed Soy sauce Handful Pumpkin seeds How to? 1. To a wok, add the garlic, Bok Choy, beans, ginge

Goji Berries (Gou ji zi in Chinese Herbology) are everywhere now, even my local mini-market. According to Chinese medicine they are considered Blood Tonifiers and therefore nourish and tonify liver and kidney - yin and/or blood deficiency with pain in lower back and legs, low grade abdominal pain, impotence, nocturnal emission, diabetes as well as brightening the eyes (blurred vision), dizziness and diminished acuity. More on its uses in common language in the attached arti

It took me 50 years to experiment with pancakes. If I knew how easy it is. I always look for variety in my breakfast between porridge,...

Perfect in nourishing our body and blood Calming the heart Lubricating the intestines, for those who suffer from constipation. Okra also lubricates the lungs, for those suffering from dry cough I served it with my favorite super-grain Millet. Can be replaced by whichever you prefer. Ingredients: 3 shallots 3-4 beets, cut into cubes 12-15 fresh okra (Lady Finger) pods, trim off the top of the pod Curry Powder (any type you like – Mild to Wild, Thai-Indian-Cambodian) ½ gin

"Winter" is in full swing and if you want something colorful, healthy, delicious and easy for the weekend, check this one... What's in it? Veggies - Anyone you can find in the markets. I got these from my farmer: red & yellow beet, squash, zucchini, red onion, white carrot, red daikon, Jerusalem artichoke, eggplant, fennel, kohlrabi 2-3 tablespoons Miso 1 tablespoon rice vinegar Olive oil, S&P How to? + Slice & Dice as you wish + Mix in a bowl with olive oil, S & P. Leave f

The current season is characterized by dry and cold winds. This spread is made from nurturing ingredients (such as beets and sesame...