DR: Mark, to continue with our discussion about the ‘Food is Medicine’ treatment in your new e-book, 7 Minute Chef, can you please highlight a few of the foods and ingredients you recommend as particularly healthful? 

Well, there are a lot of ingredients to choose from! Let’s focus on these 5 items we can include in our diet to assist us in achieving optimal health.

1. Sea Vegetables: Vegetables from the sea, (a.k.a. sea weeds) such as arame, hijiki, wakame and kombu, to name a few, have been consumed by the Japanese and other cultures from around the world since ancient times. They contain the widest range of minerals of any food. They are rich in iodine, which is vital for proper thyroid function. They are also great sources of folic acid and magnesium, which are essential for good heart health. They impart a salty, fishy flavor to dishes. For some tasty ways to include these superfoods, please check out our e-book or cookbook.

2. Avocado: The avocado is actually a fruit that provides more then 25 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. Avocados are an ancient food- an archeological dig in Peru found avocado seeds dating back to the 8th century. They are a wonderful addition to salads, sandwiches and spreads. For a delicious dairy free creamy frosting, try blending avocado with melted chocolate chips- you will be amazed at how yummy this is.

3. Nutritional Yeast: This is perhaps our favorite condiment. It’s a delicious vegetarian source of protein, containing essential amino acids. It’s rich in B- Vitamins. Look for those brands that our enriched with Vitamin b-12, for a wonderful source of this essential nutrient. It’s also rich in folic acid, which is necessary for the formation, growth and reproduction of red blood cells. It’s great to sprinkle liberally on a many foods as it adds an incredible nutty and cheesy flavor. Kids will love a pasta dish with olive oil, nutritional yeast and a bit of sea salt or soy sauce.

4. Flax seeds: These small seeds are a superfood that has been used since ancient times. Flax is one of the original ‘medicines’ used by Hippocrates and was used extensively in the Roman Empire. It contains high quality protein and is rich in soluble fiber. It is rich in vitamins, minerals and essential fatty acids. Flax seeds are high in the phytonutrient ‘lignan’ which has antibacterial, antifungal, and antiviral properties. To include this amazing food in your diet, try sprinkling the ground up seeds or pouring the oil on salads, grains, cereals and smoothies.

5. Kale: This delicious dark leafy green is a member of the cabbage family and is one of our favorite veggies. A vegetarian source of protein, this nutritional powerhouse is high in vitamins C, K and A, folic acid and calcium. Kale is great lightly steamed with a splash of olive oil, fresh lemon juice and some high quality sea salt. Please see below for another delicious kale recipe from our e-book.

Please check out 7 Minute Chef to learn more about the healing qualities of foods as well as the simple tools you need to prepare your own delicious and healthful meals

DR: Any favorite recipe from the book you could share with us?

Here is one of our favorite recipes from 7 MINUTE CHEF.

KALE AND ROASTED TOFU courtesy of www.7minutechef.com

7 minutes prep / 20 minutes cook / 4-5 servings

1  pound  tofu, extra  firm, cubed
  1/3  cup  soy  sauce  
  2  Tbl  mirin  (optional)  
  2  Tbl  toasted  sesame  oil  
  1/2  cup  filtered  water  
  1   large  bunch  kale  
  1/2 cup  red  bell  pepper,  diced  
  1/3  cup  cucumber, quartered  &  sliced; sprinkle  crunchy  bean   sprouts  (optional)  
  1/4  cup  cilantro,  fresh  minced  
  3  Tbl  olive  oil  
  1  tsp  rosemary, dried
  1   tsp  oregano, dried  
  1/2 tsp  thyme  
  1/2  tsp  sea  salt, or  to  taste   


Loving Preparation

1. Preheat oven to 400. Stir soy sauce, oil and mirin in a baking pan with tofu cubes. Roast until golden brown, approximately 15_20 minutes, stirring occasionally. Place in a large bowl.

2. While tofu is cooking, bring a small pot of water to boil. Pull the leaf of the kale from the stem in small pieces. Discard stems and place leaves in pot with water and stir until kale becomes bright green and just tender.

3. Drain, place in bowl with tofu and remaining ingredients and mix well.

Variations

~ add  1/2  cup  kalamata  olives,  tomatoes  and  2  Tbl  balsamic  vinegar  for  a  Greek  flavor.
~ prepare  tofu  and  veggies  as  directed  and  toss  with  favorite  salad  dressing.
~ replace  cucumber  with  thinly  sliced  carrot,  radish,  tomato  or  beet.
~ if  you  prefer  raw  kale,  prepare  1  hour  ahead  of  time  and  refrigerate  to  allow  the  oil  to  soften  the  kale.