Food as Medicine

It’s official: we’ve published a half dozen recipes as part of our Food as Medicine blog post and video series. Each of these has been carefully curated in support of our mission to promote health and wellness for our readers by making better food choices.  If you’re just now joining us, you can catch up on this Food as Medicine journey in our blog post: The Genesis of the “Food as Medicine” Blog Post Series.  We also recommend catching up on the recipes you’ve missed, which now include with Portuguese kale soup, tuna & broccoli cakes, a Rosh Hashanah-inspired recipe for apples, leeks & honey chicken, a surprising how-to on crispy air-fried tofu with spicy cilantro sauce, and an autumnal-twist on a classic comfort food: sweet potato chili.   Before we jump into the latest meal, be sure to follow Chef on TikTok @chefjenress and never miss another recipe or morsel of health and wellness information focused on nutrition.  Speaking of Chef Brulé! Treat yourself to a sampling of her personality and philosophy before she shows you how to make vegan pâté. Don’t knock it ‘till you’ve tried it!  A Word from Chef Brulé I consider myself a flexitarian, which means that while I eat meat, I do so sparingly. I enjoy meat, but I like animals and my health more. So, when I find a dish that mimics meat really well, it’s a keeper. This recipe is inspired by a remarkable French chef, Alexis Gauthier who has a vegan restaurant in London. After spending decades preparing classical French dishes like foie gras, duck pâté and pork terrine, he decided to go vegan— and in short order changed his entire restaurant to be vegan as well. He knew he was taking a risk and that this choice could be resoundingly rejected, but it wasn’t; his restaurant has thrived! This dish hits all the same flavor notes and textures of traditional pâté; I believe it tastes even better. It’s certainly worth making for the holidays!  See what your family and friends think— Could they figure out that it’s meat-free?  Check back and let us know! Vegan Pâté Makes about 3 cups (you’ll never miss the meat!) Directions:  Press play on Chef Brulé’s vegan pâté video tutorial: {insert link} Medicinal Properties of Featured Ingredients Bear in mind that while we embrace the “Food as Medicine” philosophy, these recipes are not intended to treat or solve chronic illness or disease. Although we would never make such a claim, these recipes have been chosen for ingredients that have well-documented medicinal properties that could help optimize your health.  For instance…  Button or cremini mushrooms Button and crimini mushrooms, two popular types of edible mushrooms, are packed with nutrients and bioactive compounds. They are low in calories yet rich in B vitamins, such as B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid), which are essential for energy production, brain health, and managing stress levels. These mushrooms are also a good source of selenium, an antioxidant that helps protect cells from damage, supports immune function, and may play a role in cancer prevention. The fiber in mushrooms, including beta-glucans, supports gut health by acting as prebiotics, nourishing the beneficial bacteria in the digestive tract. Additionally, they contain ergothioneine, an amino acid with potent antioxidant properties that helps reduce oxidative stress and inflammation in the body. Green lentils Green lentils are a powerful plant-based protein source and are especially high in fiber, both of which contribute to feelings of fullness, making them a great addition for weight management. The fiber in green lentils is also beneficial for digestive health and helps regulate blood sugar levels, making them suitable for those managing diabetes. Green lentils are rich in essential minerals like iron, magnesium, and folate. Iron supports oxygen transport in the blood, magnesium plays a crucial role in muscle and nerve function, and folate is necessary for DNA synthesis and repair, particularly important for pregnant women. Moreover, green lentils contain polyphenols, which have antioxidant properties that can reduce the risk of chronic diseases by lowering inflammation in the body. Walnuts Walnuts are well-known for their heart-healthy benefits, primarily due to their high content of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that supports cardiovascular health by reducing inflammation and lowering bad cholesterol levels. Walnuts are also rich in antioxidants, particularly polyphenols, which help protect cells from oxidative stress and may reduce the risk of neurodegenerative diseases. They contain a notable amount of melatonin, a compound that can support better sleep quality. Additionally, walnuts are an excellent source of vitamin E, which is beneficial for skin health, and contain important minerals such as copper and manganese, essential for bone health and immune function. Beet puree Beet puree is packed with essential nutrients and bioactive compounds that offer a wide array of health benefits. Beets are an excellent source of nitrates, which the body converts into nitric oxide. This compound helps improve blood flow by relaxing blood vessels, which can benefit cardiovascular health and athletic performance by enhancing endurance and reducing blood pressure. Beet puree is also rich in folate, supporting cell function and tissue growth, as well as antioxidants such as betalains, which give beets their vibrant red color and have been shown to reduce inflammation and oxidative stress. Beets contain dietary fiber, which aids digestion and supports gut health, and their natural sweetness makes them a nutritious alternative to added sugars in recipes. Give this a try and tag us on social media! As always, we welcome any recipe or specific ingredient requests to feature later in this series.  Until then, don’t forget to connect with Chef Brulé on TikTok @chefjenress To your health! Chef JenRess Brulé is a renowned chef, food writer, and recipe developer with a passion for creating healthy, innovative dishes. She completed her undergraduate studies at the Baltimore International Culinary College (BICC) and pursued post-graduate work at the prestigious Culinary Institute of America in Hyde Park, New York. Her work has been featured

Welcome to the fifth installment of the Food as Medicine blog post and video series, whose goal is to educate our audience on making better food choices to optimize health and wellness.  Find out how our series began by reading The Genesis of the “Food as Medicine” Blog Post Series.  New to this series? Welcome! Before you dive into this week’s recipe, why not review the recipes that led to this latest spotlight? We’ve started with Portuguese kale soup, before moving on to tuna & broccoli cakes, followed by a Rosh Hashanah-inspired recipe for apples, leeks & honey chicken, rounding it out with a surprising how-to on crispy air-fried tofu with spicy cilantro sauce.  As we move deeper into the autumn season and the stunning foliage starts to fall faster, what better than to offer a healthy twist on a classic comfort food: chili.    While we love this series of ours, we know that Chef Brulé has a wealth of information that can’t be captured on a weekly basis. Do yourselves a favor and follow Chef on TikTok @chefjenress to keep up with her recipes, along with other nutritional advice and personal expertise.  On that note, we turn it over to Chef Brulé…  A Word from Chef Brulé I always have a pot of chili on the stove during Halloween (known in some places as Beggar’s Night).  Handing out candy to the seemingly hundreds of children who descend upon our North Carolina neighborhood, in the chilly fall evening; the warming chili seems so cozy. This is a truly tasty, vegan chili– yes, vegan! The sweet potatoes are critical, as they balance the bite of the peppers and the slight tang of the salsa.  Top with low fat, plain yogurt, ripe avocado and low-fat shredded cheese for a dynamite, filling meal (yogurt and cheese will turn the chili from vegan to vegetarian). Sweet Potato Chili  Directions:  Check out Chef Brulé’s video tutorial for a little sneak peek at how to perfect this twist on a fall favorite : {insert link} Medicinal Properties of Featured Ingredients As a reminder for those of you who have been following our series: the “Food as Medicine” initiative is a philosophy; we do not believe that nutrition is the sole solution to chronic illness or disease. However, these recipes feature researched medicinal properties which have proven beneficial to overall health and wellness.  By way of example…  Sweet potatoes Sweet potatoes are a nutrient-dense food, rich in vitamins, minerals, and antioxidants that support a range of health benefits. They are an excellent source of beta-carotene, which the body converts into vitamin A, a nutrient essential for eye health, immune function, and skin health. The high fiber content in sweet potatoes, particularly in their skin, promotes good digestion, helps regulate blood sugar levels, and supports a healthy gut microbiome. Additionally, sweet potatoes are rich in potassium, which helps regulate blood pressure, and vitamin C, which supports immune function and collagen production for healthy skin. Their antioxidant properties can reduce inflammation and oxidative stress, protecting against chronic diseases. Vegetable broth Vegetable broth, made from simmering vegetables, herbs, and spices, is a nutrient-rich, low-calorie base that provides essential vitamins, minerals, and electrolytes. Broth is often used in healing diets because it is easy to digest and helps maintain hydration, particularly when made from ingredients like carrots (rich in beta-carotene), celery (which contains vitamin K and folate), and garlic (which has antimicrobial properties). The broth contains antioxidants from the vegetables, which support the immune system and help reduce inflammation. It is also an excellent way to ensure fluid balance in the body, making it a go-to for digestive issues and recovery from illness. When combined with nutrient-dense vegetables, broth becomes a nourishing food for promoting wellness and supporting gut health. Miso paste  Miso paste is a fermented food made from soybeans (or other grains) and is widely known for its rich umami flavor and health benefits. As a fermented product, miso contains probiotics, which are beneficial for gut health, improving digestion, and enhancing the absorption of nutrients. A healthy gut microbiome is linked to improved immune function and even mood regulation. Miso is also a good source of essential vitamins and minerals, such as vitamins B2 and B12, calcium, iron, and magnesium, which support bone health, energy production, and overall wellness. Miso’s antioxidant and anti-inflammatory properties help reduce inflammation in the body and protect cells from damage caused by free radicals. Regular consumption of miso has been associated with a lower risk of chronic diseases, particularly heart disease and some types of cancer. Love this recipe? Show us how yours came out on social media and drop your requests for upcoming recipes!    Speaking of upcoming recipes, stay tuned for next week’s feature and, in the meantime, connect with Chef Brulé on TikTok @chefjenress To your health! Chef JenRess Brulé is a renowned chef, food writer, and recipe developer with a passion for creating healthy, innovative dishes. She completed her undergraduate studies at the Baltimore International Culinary College (BICC) and pursued post-graduate work at the prestigious Culinary Institute of America in Hyde Park, New York. Her work has been featured in top publications such as Cooks Illustrated, Cooking Light, Shape Magazine, Fitness Magazine, and the New York Times. A familiar face on television, Chef Brulé has appeared on NBC of the Carolinas since 2011, made quarterly appearances on CNN Headline News Network, and showcased her culinary talents on the Food Network. With over 15 years of experience as a restaurant consultant, she also owned and operated her own restaurant for six years.

And just like that, we’re onto our fourth issue of the Food as Medicine blog post and video series, dedicated to educating viewers on the power of smart food choices to empower health and wellness.  Curious to know how this series started? Get caught up with The Genesis of the “Food as Medicine” Blog Post Series.  For those of you who are just joining us – welcome! We invite you to take a look at the recipes that brought us to this point. First up, we featured Portuguese kale soup, followed by tuna & broccoli cakes, both of which earned rave reviews on social media.  Last week, in deference to our Jewish community, we published a recipe for apples, leeks & honey chicken, that beautifully represents traditional Rosh Hashanah fare and flavors. This week, you’re in for a surprising twist. Trust us, not even tofu lovers would ever believe air-fried tofu could taste THIS good!  If you haven’t already, take a moment to follow Chef Brulé on TikTok @chefjenress and never miss out on another recipe.  Speaking of Chef Brulé…  A Word from Chef Brulé Tofu is an ingredient that I came to appreciate later in life. Although I grew up in an area that had a substantial Japanese population, which meant amazingly authentic Japanese restaurants and grocery stores, I managed to avoid this highly nutritious and potentially delicious ingredient until my early 20s. Tofu is similar to chicken breast in that it is pretty bland on its own. I must qualify this statement: I am speaking about tofu found in the USA– in Japan, one finds delicately flavored, lovely tofu that is altogether different (and better) than what we have in the States.  Back to ‘Merican tofu– It acts as a sponge for flavors and ingredients with which it’s paired. Pressing tofu is great if you are marinating tofu– pressing the tofu block expels water, allowing the tofu to then soak up liquid marinade. But if, as in this recipe, we aren’t marinating the tofu, there is no need to press before cooking. Give this recipe a try! If you are a fan of Buffalo wings, try tossing the crispy tofu nugs in your favorite Buffalo sauce. Really, any sauce you like will make this tofu dish sing! Crispy Air-Fried Tofu Serves 2 Directions:  Cilantro sauce Directions:  Take a look at Chef Brulé’s tutorial on how to make this tasty tofu dish: {insert link} Medicinal Properties of Featured Ingredients While we believe in “Food as Medicine” as a philosophy and practice, we would never suggest that nutrition alone is a single solution to chronic ailments and illnesses. What these recipes represent are researched medicinal properties that may do some heavy lifting when it comes to supporting your better health and wellness.  For instance…  Tofu Tofu, made from soybeans, is a versatile and nutrient-dense plant-based protein that offers a wealth of health benefits. It is an excellent source of complete protein, containing all nine essential amino acids, making it an ideal meat alternative for vegetarians and vegans. Additionally, tofu is rich in calcium, supporting bone health, and iron, which is crucial for oxygen transport in the blood. Tofu also contains phytoestrogens called isoflavones, which may help balance hormones, reduce menopausal symptoms, and lower the risk of certain cancers, such as breast cancer. Furthermore, its low saturated fat content makes it heart-healthy, and the isoflavones may help reduce LDL cholesterol. Peppers (Jalapeños and Red Chili Peppers) Peppers, like jalapeños and red chili peppers, are packed with beneficial compounds. Both types of peppers contain capsaicin, a powerful compound that can reduce inflammation, relieve pain, and boost metabolism, aiding in fat burning and weight loss. Peppers are also rich in vitamins A and C, which are vital for immune support, skin health, and vision. Additionally, the antioxidants found in peppers, such as carotenoids and flavonoids, help protect cells from oxidative stress and lower the risk of chronic diseases. Capsaicin is also known for its pain-relieving properties and is commonly used in topical treatments for joint and muscle pain. Garlic Garlic has long been celebrated for its medicinal properties, largely due to its active compound, allicin. This compound has potent antimicrobial and anti-inflammatory effects, which help reduce the risk of infections and support immune function. Garlic may also improve heart health by lowering blood pressure and reducing cholesterol levels, while enhancing blood circulation. Its antioxidant content helps protect the body from oxidative damage, potentially reducing the risk of conditions like Alzheimer’s disease and dementia. Additionally, garlic consumption has been linked to a lower risk of certain cancers, particularly stomach and colon cancers. Cumin & Cardamom  Spices like cumin and cardamom not only enhance the flavor of food but also offer numerous health benefits. Cumin is a great source of iron, essential for energy production and oxygen transport in the blood. It supports digestion by stimulating the production of digestive enzymes, reducing bloating, and improving gut health. Cumin also contains antioxidants that help reduce inflammation and combat oxidative stress. Cardamom, similarly, is known for its digestive benefits, easing issues like bloating, gas, and indigestion. It also has diuretic properties, which help eliminate toxins and support kidney health. Additionally, cardamom has been used traditionally to promote oral health and fresh breath due to its antimicrobial effects. Olive oil  Olive oil, particularly extra virgin olive oil, is a cornerstone of a heart-healthy diet. It is rich in monounsaturated fats, specifically oleic acid, which has been shown to reduce inflammation and improve heart health by lowering bad cholesterol (LDL) and raising good cholesterol (HDL). Olive oil is also loaded with antioxidants, such as vitamin E, that protect the body against oxidative stress and may reduce the risk of chronic diseases like heart disease and cancer. Its phenolic compounds have strong anti-inflammatory effects, which can help reduce the risk of inflammatory diseases like arthritis. Moreover, olive oil is beneficial for brain health, as it has been linked to improved cognitive function and may help protect against neurodegenerative diseases