Is your lettuce looking wilted, your tomatoes tired? Toss a handful of crispy kale chips into the mix, and add a little crunch to your salad. We’ve been testing the limits of some super nutritious veggies lately – with great results. But beware, it’s hard to resist snaffling it right off the tray.  Homemade healthy snacks for the kids couldn’t be more simple.

Crispy Kale

Ingredients

1 bunch green curly kale or tuscan kale

Preparation: Preheat oven to 250 degrees.

Fold the kale leaves in half and remove the tough ribs with a sharp knife.  For green kale, chop the leaves in large chunks.  Leave the tuscan kale as whole as possible.  

Dress with olive oil, and season with sea salt and pepper.

Bake for 25 minutes until dry and crisp, but not brown.  Allow to cool, if you can.

We all know that vitamin C is king when it comes to combatting winter colds. But there are only so many cups of juice, lemon teas, and oranges you can consume. So, we thought we’d be creative with our vitamin C intake this week. Salmon is loaded with omega-3, which is great for boosting immunity and keeping skin looking fresh, but paired with a cornucopia of citrus, this salad is a weapon against winter ills and chills. 

Wild Salmon Salad with Citrus, Avocado, and Green Olives

 Ingredients

2 lbs Wild Salmon, skin on and bones removed

1/2 cup herbs, a mixture of whatever you have on hand, such as parsley, dill, tarragon, or thyme

4 lbs of mixed citrus fruits, such as oranges, blood oranges, lemons, grapefruit

2 shallots, finely chopped

2 ripe avocados

1/2 cup flavorful pitted green olives

1 tsp sherry vinegar

1 tsp honey

Handful of wild greens, such as dandelion, arugula, or watercress (something with bite)

3 cups cooked quinoa

extra-virgin olive oil

sea salt and black pepper

Preparation: Finely chop the herbs and mix with half the shallots, grated lemon and orange zest, and 2 Tbs of olive oil.

Season the salmon with salt and pepper, then spread both sides with the herb mixture.  Place skin side down on a baking sheet and bake in a 400 degree oven for 25 minutes until just medium.  The fish should flake but still be very moist and slightly translucent in the center.

Peel and segment the citrus fruits and set aside.  For the vinaigrette, squeeze the juice from the remaining fruit into a bowl and whisk with the remaining shallots, vinegar, honey, and 1/4 cup olive oil.  Season with salt and pepper.

To assemble the salad, plate some of the quinoa and top with large flakes of salmon, citrus segments, large chunks of avocado, green olives, and the greens.  Lightly drizzle with the vinaigrette.

Looking for a salacious snack to help sex up your Valentine’s Day? It’s no secret that the key to my heart is through my stomach – but will packing my plate with chockies and oysters pull me out of my pj’s and into my panties?

Although a little skimpy, there is some scientific evidence to support the theory that certain foods are sexier than others.

Chocolate is made up of approximately 300 chemicals – such as caffeine, theobromine, and phenyethylamine – many of which are thought to have mood-altering effects. As we know, caffeine elicits a “grande cup” of energy-boosting properties, whereas theobromine stimulates the heart and nervous system – all of which are important factors involved in engendering that “love’n feeling.”

It’s thought that chocolate can induce feelings of euphoria, similar to the effect of certain street drugs. Some scientists theorize that eating chocolate is akin to smoking cannabis. A University of Michigan study purports that chocolate causes the brain to release b-endorphin, a naturally occurring chemical similar to opium (opiates can dull pain and increase a feeling of well being). Phenyethylamine, an amphetamine-like substance, is said to stimulate the same reaction in the body as the feeling of falling in love.

Asparagus is thought to be a powerful aphrodisiac, despite the fact it causes pungent pee. It’s high in potassium, fiber, B6, vitamin A, vitamin C, thiamine and folic acid – all of which are a natural histamine booster, a major part of reaching orgasm in both men and women.

Oysters are undoubtedly the most clichéd aphrodisiac of all. However, these sexy sea creatures do contain high levels of zinc, which raises male sperm count as well as testosterone levels – both thought to increase libido.

Chilies are thought to heat up your sex life too, due to its capsaicin content — the substance that gives kick to peppers, curries and other spicy foods. Capsaicin stimulates nerve endings to release chemicals, raising the heart rate and possibly triggering the release of endorphins, giving you the pleasurable feeling of a natural high.

Looking to shake things up in the bedroom this Valentine’s Day? Why not deviate from the usual pancakes in bed, and spice it up by serving your “honey” a slice of rustic toast with ricotta, pumpkin butter, and maple syrup – be sure to pour liberally.

Breakfast Toast with Ricotta, Pumpkin Butter, and Maple Syrup

Ingredients

            2 cups sweet roasted pumpkin

            ¾ cups apple cider (With no additives and from a familiar orchard.  We love Red Jacket Orchards in New York )

            1 tsp grated fresh ginger

            ¼ tsp cloves

            1 cinnamon stick

            pinch of freshly grated nutmeg

            ¼ cup honey

2 pieces of whole grain bread

            1 Tb molasses/maple syrup/agave/or honey

Preparation: Bring all ingredients – except the bread, ricotta and syrup – together in a saucepan.  Cook, stirring frequently, until it becomes thick and rich.  If it holds its own when you run a spoon through it, it’s ready.  It will continue to thicken as it cools.  

Toast several pieces of rustic whole grain bread (or the best quality bread you have).  Generously spread with fresh ricotta cheese followed by the pumpkin butter.  Drizzle with as much real maple syrup as you like.

This recipe is based on a dish that was made for me while staying on an organic farm in Pai, a village in Northwest Thailand, that only eats what it produces. It’s a deliciously quick, simple and clean curry that combines a variety of healthy and hearty fresh veggies. The chili component is sure to heat up both plate and palate, while simultaneously staving off winter colds and boosting immunity.

Pai Vegetable Curry

 Ingredients

2-3 Thai red chilies, depending on preference

3 cloves garlic

2 Tbs coriander stems, chopped

1 shallot, chopped

5 peppercorns, or 5 grinds of fresh black pepper

3 kaffir lime leaves, or substitute 1 lime zested 

2 cans organic coconut milk

1 small kabocha squash or pumpkin, cleaned and cut into bite-sized pieces (If using orange pumpkin, remove skin first).  However, the Kabocha skin (the round green-blue squash) is tender enough to eat

2 large handfuls of washed spinach

1/4 pound baby bok choy, quartered

1/2 cup toasted cashews

2 Tbs fish sauce

1 handful of cilantro leaves

1 handful of Thai basil leaves, or substitute regular basil

Juice of 1 lime

Preparation: In a mortar and pestle, or food processor, grind the chilies, garlic, coriander, shallot, and pepper to a paste.

In a large saute pan or wok, fry the paste with the lime leaves in 1 tsp oil until very fragrant, about 1 minute.

Add the squash and cook for another 3 minutes, followed by the coconut milk.

Simmer for about 15 minutes.  When the squash is tender, add the spinach, bok choy, and cashews.  

Season with the fish sauce and salt as needed.  Cook for another 5 minutes.

Finally, add the herbs and lime juice.  The curry should be very floral, with plenty of herbs in each bite.

Serve with lots of brown jasmine rice and a bowl of extra herbs, lime wedges, and sliced cucumbers.

Let’s face it – the flu is nothing new – and while there are hundreds of commercial combats to the common cold, trying a natural approach is better for both your body and bank account. As the media tries to scare the Nyquil into you, turn off your TV and empower yourself with ancient immune boosting secrets that have been used for thousands of years to fight off the flu.

 The following soup will warm you all the way to your toes. According to Ayurvedic Medicine, ginger root is thought to strengthen your immune system, while shitake mushrooms are used in Chinese medicine to help your body fight off viruses. Ayurvedic and Chinese medical practitioners both agree that licorice root strengthens your lungs, digestion and overall immunity. Carrots and sweet potatoes are also deemed to be strengthening and grounding. Onion and garlic have strong antibacterial and antiviral actions. Turmeric and lemon are also used in many traditions to combat colds and flus. Most of the therapeutic value of this soup however, is simply that fact that it is soup. Hot, well-cooked, soupy food is the fastest way to combat the cold and dry nature of this season. Soup makes you strong and balances your digestion and circulation. It is the best food to keep you calm and vital.

Simple Immunity Soup

Ingredients

2 1/2 inches of chopped Ginger Root

6 chopped Shitake Mushrooms

1 Large Onion, chopped

3 Cloves chopped Garlic

2/3 Cup chopped Carrots

2/3 Cup chopped Sweet Potatoes

1 Licorice Stick (found in the bulk section of Whole Foods, a local herb store or in a China Town) broken in two. Note: this is not the candy but the herb. It looks like a dried twig or it is in chips, which are fine to use too.

1 Lemon

1/2 cup Fresh Basil

1/2 tsp Dry Oregano

1 tsp. Salt (or to taste)

1 tsp Black Pepper (or cayenne)

8 Cups Water or Vegetable Stock

3 Tbs. Ghee (found in health food stores or Indian markets)

1 tsp Turmeric

3 Cups of chopped Swiss Chard

Preparation: Saute the Ghee (if you can’t get a hold of it, use a good quality olive oil) on a low flame in a large soup pot. Quickly add the chopped garlic, onion, licorice root, shitake, oregano, black pepper and ginger root. Stir for one or two minutes. Add the chopped carrots, sweet potatoes, chard and saute in for one minute. Add the water or vegetable stock and salt. Bring to a boil, lower to low/medium flame and cover pot completely. Let simmer down for 20 minutes. Add the fresh basil and turmeric and continue to simmer for another 10 or 15 minutes. Just before serving squeeze the juice of a lemon into the soup. Add more salt, lemon and/or pepper to taste. Serve hot.

Iris Campion is the owner and main practitioner of California Ayurveda. She is a Clinical Ayurvedic Specialist and Certified Yoga Teacher.

After a long break on Bondi beach, I’m back to what seems like the Polar Ice Cap of the world. No more sand beneath my toes, just constant blowing of my nose. And, instead of sipping rose, I’m sculling Robbitussin and sucking Ricola. But I shouldn’t complain – especially since I’ve deemed our apartment a “no whining zone” in an effort to muzzle my toddler’s favorite pass time – it is nice to be home, and it’s even nicer to be back in my own kitchen. This Winter, I hope the Epi-cure will keep you happy and healthy by loading you up with delicious and nutritious recipes, and by helping you make the right food choices to ensure you stay fit, flu-free, and warm – even when everything else is frozen solid.

Salads are a great source of insoluble fiber. But don’t settle for lack-luster lettuce, dress up your salad with yogurt and almonds, they provide both probiotics and protein. The garden is the perfect place to garner your daily nutrients, and this tangy dish is sure to tantalize your taste-buds.

Market Bean Salad with Yogurt, Sweet Onions, Almonds, & Mint

Ingredients

1 cup Greek-style yogurt, or whole milk organic yogurt strained overnight

1 tsp whole cumin seeds, toasted

1 Tb chopped Italian parsley

zest and juice of 1 lemon

3 Tbs extra virgin olive oil

1/2 # each green beans, yellow wax beans, and purple string beans

Variety of baby lettuces

1 bunch spring onions

handful of mint leaves

1/4 cup toasted, sliced almonds

Preparation: For the dressing, roughly chop the cumin seeds and mix all ingredients together.  Season to taste with salt and pepper.

Blanch the beans in salted water for 2 minutes.  Shock in ice water.

Toss the onions with oil, salt, and pepper.  Caramelize the onions by roasting on a sheet tray in a 450 degree oven for 10-15 minutes until tender and browned.  Allow to cool.

Lightly dress the lettuce in olive oil, lemon juice, sea salt, and pepper.

Lightly dress the beans in the yogurt dressing.  Gently toss together the dressed beans, lettuce, onions, almonds, and torn mint leaves in a bowl.

Planning on pumpkin carving this Hallows’ Eve? Don’t jettison Jack’s fleshy insides, use them for a traditional pumpkin pie filling. Pumpkin is packed full of beta-carotene and the antioxidant lutein, as well as proteins, minerals, healthy fats and a small amount of omega-3s – all treat, no tricks. Just be sure to follow a figure-friendly recipe so as not to scare off your diet plans – pumpkin is fat-free, low in cholesterol, and only 50 calories, which will serve as a nice respite from your candy corn coma. 

Click here to get a figure-friendly pumpkin pie recipe from the Food Network.

Over the last few years potatoes have developed a bad rep. When I was a wee spud they were somewhat of a meal-time tramp – eaten every night in every which way – mashed, roasted, boiled and buttered. Then the no-carb era arose and potatoes were deemed the devil spud, and no-one would touch them (a fate that is often bestowed upon the town tramp too). But after a little growing up, we’re realizing that at the root of it potatoes are surprisingly wholesome. 

Potatoes aren’t just food for the fat and lazy, they’re actually packed with a sack-full of nutrients. And if you can manage to make them without layers of lard, cheese, and cream, they can be a healthy addition to your diet.

There’s a great a great article in the New York Times called “In defense of Potatoes” which discusses our stocky spud’s many attributes. Martha Rose Shulman writes, “Potatoes fell out of fashion during the low-carb diet boom years, which is too bad because potatoes are high in B vitamins and vitamin C, potassium and fiber, with some protein and lots of complex carbohydrates. A plain, 7-ounce baked potato eaten with the skin contains half the daily amounts of vitamins C and B6 recommended for adults, with only 220 calories and zero grams of fat. Particularly starchy varieties like Idahos do have a high glycemic index, which is significant if you suffer from diabetes or insulin resistance. Otherwise, potatoes — one of the world’s most widely eaten vegetables — are nutritious and sustaining.”

Click here to read the full article and delicious potato recipe in the New York Times.