As the weather gets colder everyone seems to start coming down with some type of upper respiratory infection. I believe food can be one of our best forms of medicine and prevention so I enjoy regularly making this version of miso soup. This is a lot more hearty than the typical miso soup. I pack lots of vegetables and whatever asian mushrooms I can find in the store. Asian mushrooms are known for their immune enhancing properties and when you add lots of vegetables to increase your vitamins and anti-oxidants you have a great combination. As you sit down at lunch to eat visualize you immune system getting stronger and your body becoming healthier. By the way this tastes great too!
  
This soup is very easy to make. For a quick demo go to: Dr. Lane's Kitchen

Ingredients

4 1⁄2 cups water
6 tablespoons Miso and Easy Paste 
String carrots, about 1/3 cup
3 green onions chopped
Pinch of turmeric and black pepper
2 -5 garlic gloves chopped
Handful of spinach
Handful or 2 of Asian mushrooms Package of hard tofu cut up in squares

Directions

Cook above ingredients, except the tofu. I often start with the carrots first as they take a little longer to soften. When all the vegetables are tender, add the tofu to warm and then enjoy.

This is a recipe shared with me by Jodi Sheakley-Wright, a wonderful holistic nutritionist and health coach. This is easy to make, portable, and a great option for lunches at work or school. It offers whole grains, fiber, healthy fats, and anti-oxidants through the spinach and tomatoes in addition to being a complete protein source due to the quinoa. Nutritionally complete by itself or it
can complement another healthy option as well.

To see how easy this is to make watch Jodi prepare it for you here: Dr. Lane's kitchen

 Quinoa Tabouleh

Ingredients

3 cups rinsed and precooked Quinoa
2 cups baby spinach
1 cup of each: chopped tomatoes and diced cucumbers 1/2 cup sliced black olives
1/4 cup fresh parsley (or 1 Tbs dried)
salt and pepper, to taste
1/4 cup lemon juice
1/3 cup feta cheese
1/4–1/2 Extra Virgin cold pressed olive oil

Directions

1. Add quinoa to large bowl.
   
2. Add parsely, oil, pepper, lemon juice and stir to incorporate
   
3. Add tomatoes, cucumbers, spinach, olives and some feta
   and stir to incorporate.
   
4. top with remainder of feta
   

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For those of you who feel you are always on the run and looking for a quick portable snack look no further. As hummus  has no eggs or dairy it is able to withstand a few hours out of the fridge with no problem and can be added to a number of other foods to add taste and satisfy your hunger. Personally I love to use  it as a spread on a sprouted grain bread (like Ezekiel bread) with fresh vegetables on top or simply as a dip for some celery or carrots. The chickpeas offer some protein and good fiber and the olive oil supplies healthy omega 3 rich fat which helps fill you up and also lowers inflammation in your body.

When I was first introduced to hummus I was taken back by the price in the stores, often spending almost $5 for a small package of hummus. Once I learned how to make it on my own my pocket book and taste buds rejoiced. Homemade hummus can be made for pennies on the dollar and has a much better consistency and taste than the store bought varieties. Also by making it on your own you can add different flavors and spices like jalapenos, extra garlic, etc. 
If you have a high powered food processor or blender you can save money by using raw sesame seeds and when those are ground in your processor you essentially have made Tahini. If you really want to go the extra mile and bring a textured nutty taste to your hummus, roast your raw sesame seeds in the an oven at 350 degrees for 10 minutes, stirring and flipping over the seeds after 5 to ensure even roasting. If your blender is more standard you may need to substitute store bought Tahini for the sesame seeds.
As you practice making this you will add more or less oil and spices until you find the combination that works for you. Don't forget this is a great addition to kids lunches and also to eat prior to workouts or in small amounts during sporting events if you have at least 45 minutes  before competing. 

If you want to see how easy this is to prepare click here: Dr. Lane's kitchen

Hummus

Ingredients
2 teaspoons garlic juice
1 1/2 tablespoon olive oil or consider flavored olive oil as well
1/3 cup lemon juice
2 cans chickpeas (1 drained) 
1/4 cup raw sesame seeds (consider roasting prior as above)
1/8 teaspoon turmeric
1 teaspoon cumin
1 teaspoon red pepper flakes salt and pepper, to taste 
Consider 1/2 of a seeded jalapeno

Blend all ingredients in blender or food processor until smooth and creamy and enjoy!

 

I really like this quick and simple recipe as a filling snack in the afternoon that will not raise your blood sugar or as a quick protein source in the morning to accompany some fruit to make a tasty portable breakfast.

Nutritionally the egg white offers good protein and the hummus adds fiber to fill you up and healthy omega 3 rich fats to fight inflammation. Adding salsa not only offers some zest, but also adds antioxidants from the tomatoes and other salsa ingredients. This can be prepared the night before so you can pack this up and take it with you to eat after exercising or during a break at work.

See the homemade hummus recipe if you want to save money and have an even better tasting dish and if you want to see how easy this is to make click here: Dr. Lane's kitchen

Healthy Deviled Eggs 

Ingredients 
hard boiled eggs
hummus
paprika
hot sauce, and/or salsa   

 Directions
Hard boil eggs (about 12-14 minutes)
Remove yoke with spoon
Replace yoke with hummus 
top with paprika or hot sauce or salsa

Why I like this Recipe

This recipe is very versatile, quick, inexpensive and most importantly very flavorful. The combination of spinach, carrots, and sun dried tomatoes covers three of the four colors of the rainbow I plan to eat everyday (green, red, orange, purple/blue).  Add this medley to eggs, grains, fish or poultry and you have a winner. Since I will make this many times throughout the week I know to buy these ingredients at the store so they are always available.  If you like feta cheese, sprinkle some on at the end and it adds even more flavor. For those of you who like spice some red pepper flakes or hot sauce can compliment this as well.

Health Benefits

The health benefits with this dish are numerous. The sun dried tomatoes offer a great source of lycopene which is great for men trying to prevent prostate issues and also has cardiovascular protective effects as well. The carrots offer carotenoids, an important antioxidants and the green leafy spinach offers minerals like iron and magnesium and multiple antioxidants as well. This dish is naturally high in fiber and has healthy omega 3 rich fats which will help reduce inflammation in your body. I also find that the healthy fats in this dish fill me up and keep me from feeling hungry a few hours later.

If you want to see how easy it is to prepare this recipe click on: Dr. Lane's kitchen

Ingredients

• One handful of fresh washed spinach (consider organic) per person being served
• approx 1/4 cup sun dried tomatoes in oil (more or less can be used depending upon taste)
• 1-2 pinches of straw cut stick carrots
• 1 clove chopped garlic
• 1-2 tablespoons Olive oil 
• Consider feta cheese to taste

If you are using the carrots in this recipe then start by adding 1-2 tablespoons olive oil to skillet on medium heat (pre-warmed for a min or so) and saute the carrots for about 1-2 minutes. Then add the garlic and cook an addition minute for the garlic to start flavoring the oil in the skillet. Next add the sun dried tomatoes which will add some additional oil to the skillet and then the spinach. (If you are in a big rush then bypass the carrots and the initial olive oil and start with the sun dried tomatoes coated in their olive oil and garlic immediately to the pan followed by the spinach after a minute) The spinach will quickly cook down in a few minutes and you are ready to go. Add some feta at the end and this will add flavor and substance to almost any meal.

Why I Like This Recipe

This is a quick and easy way to start your day with a healthy breakfast that will give you antioxidants, fiber, probiotics, protein, and calcium.

I find this is a very portable breakfast that can even be prepared the night before so you can take it with you to work or eat after exercise. If you are preparing ahead of time just wait to add the granola until right before consuming.

If you want to see how easy it is to prepare this recipe click on:  Dr. Lane's kitchen

Ingredients

• 1 cup or more of frozen fruit (cherries, blueberries, raspberries, blackberries, etc.) either defrosted in microwave or put in fridge the night before (don’t drain juice).
• 1 tablespoon of plain, low fat Greek yogurt (not vanilla)

• 2 tablespoons of Natures Path Love Crunch granola (or any other healthy variety)
• 1-2 teaspoons of ground flax seed

• 1⁄2 teaspoon or less of ground cinnamon

Mix together and enjoy!