Cooking & Food Archives | Experience Life https://experiencelife.lifetime.life/category/nutrition/cooking-food/ Tue, 07 Oct 2025 12:51:25 +0000 en-US hourly 1 https://wordpress.org/?v=6.8.2 Live to 100 — One Recipe at a Time https://experiencelife.lifetime.life/article/live-to-100-one-recipe-at-a-time/ https://experiencelife.lifetime.life/article/live-to-100-one-recipe-at-a-time/#view_comments Tue, 02 Sep 2025 15:00:57 +0000 https://experiencelife.lifetime.life/?post_type=article&p=122821 Blue Zones researcher and Netflix’s Live to 100 host Dan Buettner shares recipes from his new book, The Blue Zones Kitchen One Pot Meals: 100 Recipes to Live to 100.

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I’ve spent more than 20 years identifying “blue zones” — places around the world where my research team and I have identified the longest-lived people — and learning lessons from centenarians. These are people living years beyond average life expectancies, and those extra years are largely free from chronic diseases such as diabetes, heart disease, and certain cancers.

How did they do it? Not through fad diets, exercise programs, supplements, “superfoods,” or any of the other ways “healthy” marketers sell to us. In fact, people in blue zones never tried to live a long time. They didn’t pursue health and longevity the way Americans do. Instead, we think, their healthy, long lives are a result of living in the right environment — and, of course, of the food they eat and the consistency with which they eat it.

We observed that people in the blue zones almost always cook at home using mostly whole foods and plant-based ingredients. And most of their calories come from ingredients — like grains, greens, tubers, and beans — that are commonly associated with “peasant food.”

The recipes in this book, developed by Peter Barrett, are inspired by this type of cooking. Here are three recipes to try.

Sweet Potato Breakfast Bowls

These delicious, satisfying, and beautiful bowls come together very quickly if you bake the sweet potatoes the day before. Orange sweet potatoes are great for this, but purple varieties bake to a beautifully cakey consistency that works even better. (Purple sweet potatoes get their color from powerful longevity-boosting antioxidants.) You can prepare the whipped base ahead of time and just heat and garnish it in the morning for a super-easy breakfast.

sweet potato bowls

Makes 4 servings  •  Prep time 5 to 10 minutes (with precooked sweet potatoes)

For the Base

  • 2 cups sweet-potato flesh (from 2 medium potatoes, baked until very soft, then peeled)
  • ¼ cup coconut yogurt
  • 2 tbs. extra-virgin olive oil
  • 1 tbs. maple syrup
  • ½ tsp. fresh grated ginger
  • ¼ vanilla extract
  • ¼ tsp. cinnamon
  • ⅛ salt

Topping Variations

Chocolate-Covered Cherry

  • 1 tbs. unsweetened dried cherries
  • 1 tbs. slivered almonds, toasted
  • 2 tsp. cacao nibs
  • 1 tsp. chia seeds, soaked overnight in water and drained

Morning Glory Orange Spice

  • 1 tbs. walnuts, toasted and chopped
  • 1 tbs. medjool dates, pitted and chopped (about ½ to 1 date)
  • 1 tsp. orange zest
  • ¼ tsp. spice blend*

* To make spice blend, combine ¼ teaspoon each of ground cardamom, ground cloves, ground allspice, and ground cinnamon. You can store this mixture in a jar for up to a month.

Maple-Pumpkin Spice

  • 1 tbs. pecans, toasted and chopped
  • 1 tbs. medjool dates, pitted and chopped (about ½ to 1 date)
  • 1 tsp. flax seeds, toasted
  • 1 tsp. maple syrup
  • ¼ tsp. pumpkin spice

Pomegranate Power Bowl

  • 1 tbs. pomegranate seeds
  • 1 tbs. macadamia nuts, toasted and chopped
  • 1 tbs. coconut flakes, toasted
  • 1 tsp. hemp seeds, toasted

Tart Apple Crumble

  • 2 tbs. diced tart apple (like Pink Lady)
  • 1 tbs. granola
  • 1 tbs. walnuts, toasted and chopped
  • 1 tsp. maple syrup
  1. Combine all the ingredients in a medium bowl. Use an immersion blender to blend until completely smooth. (You can also use a regular blender for this step.)
  2. Add toppings of your choice or one of the above recommendations.

Mushroom and Black Bean Birria

Birria is a slow-cooked Mexican stew that’s often strained and served alongside tacos as a dipping sauce. And it’s becoming more popular in recipe trends in America, too — no surprise, since our research found U.S. diners love Mexican flavor profiles. You can choose to serve this dish as a stew or strained as a taco filling. Traditionally, birria is made with meat, but this Blue Zones version delivers great flavor and tons of fiber along with the magical health benefits of black beans.

birria

Makes 4 servings  •  Cook time 30 minutes

Chili Paste

  • 4 ancho chilies
  • 4 pasilla chilies
  • 2 chilies de arbol
  • 8 peppercorns
  • 2 whole cloves
  • 1 tsp. ground cumin
  • 1 tsp. ground coriander
  • 1 tsp. smoked paprika (hot or sweet, according to taste)
  • ½ cinnamon stick
  • 1 tsp. fresh thyme leaves, chopped
  • 1 tsp. dried Mexican oregano
  • 8 garlic cloves
  • 2 bay leaves
  • ½ white or yellow onion, peeled
  • 1 14-oz. can crushed tomatoes
  • ¼ cup apple cider vinegar
  • ½ tsp. salt

Birria

  • 2 tbs. avocado oil
  • ½ white or yellow onion, diced
  • 1 lb. button mushrooms, halved or quartered into bite-sized pieces
  • 1 lb. cremini mushrooms, halved or quartered into bite-sized pieces
  • ½ tsp. salt
  • 2 cups cooked black beans
  • 6 cups vegetable stock or dashi

To Serve (Optional)

  • Corn tortillas
  • 1 cup cilantro sprigs, chopped
  • ½ cup onion, diced
  • 1 to 2 jalapeños, sliced
  • 2 limes, quartered
  1. To make the chili paste, toast the chilies in a large dry pot over medium-high heat until soft and fragrant, about 2 minutes per side. Remove the chilies and use a knife to destem and deseed, discarding the stems and seeds. Set the chilies aside in a bowl.
  2. In the same pot, toast the peppercorns, cloves, cumin, coriander, paprika, and cinnamon until fragrant and just beginning to smoke, 1 to 2 minutes. Put the toasted spices and remaining chili-paste ingredients in a high-powered blender with the peppers and purée until you have a smooth paste. Set aside.
  3. To make the birria, wipe the pot clean, then add the oil and heat over medium-high heat until it shimmers. Add the onion and sauté until it begins to turn translucent, about 3 minutes. Add the mushrooms and stir well, then add the salt and stir again. Sauté the mushrooms until they give up their liquid and begin to brown, about 5 minutes.
  4. Add the beans, stock, and chili-paste mixture to the pot and stir well to combine. Bring everything to a boil, then lower the heat to medium-low and let simmer to meld the flavors, about 15 minutes.
  5. Taste for seasoning and serve as a stew. If you want to make tacos, strain the birria and put the mushroom-bean mixture in one serving bowl and the liquid in another. Either way, serve with the tortillas and garnishes, taco-bar style.

Apple-Cinnamon-Raisin Hand Pies

There’s nothing more American than apple pie. And now you can have a Blue Zones–approved version in the form of these portable pies wrapped in a flaky crust and filled with warm and comforting apple and cinnamon.

apple hand pies

Makes 4 pies   •  Cook time 30 minutes, plus 1 hour chill time

Crust

  • 1 cup whole wheat pastry flour
  • ½ cup fine semolina flour
  • 4 oz. coconut oil, frozen and cut into chunks
  • Pinch of salt
  • ¼ cup ice water

Filling

  • 1 large pie apple, finely diced
  • 2 tbs. raisins
  • ½ tsp. cornstarch
  • 2 tbs. maple syrup, plus 2 tbs. to finish
  • ¼ tsp. cinnamon
  1. To make the crust, put the flours, coconut oil, and salt in a food processor and pulse until the oil is broken up, with the largest pieces of coconut-oil chunks no bigger than a pea.
  2. Add the water and pulse again until the dough starts to come together. Don’t overwork it or it will get tough. Turn the dough out onto your work surface, gather it into a ball, and wrap it tightly. Rest it in the fridge for at least an hour or up to overnight. (You can make the crust ahead of time and keep it tightly wrapped in the fridge overnight or in the freezer for up to a month.)
  3. To make the filling, toss all the filling ingredients (except the maple syrup for finishing) in a bowl until combined.
  4. Preheat your oven to 375 degrees F. To make the hand pies, let the dough come to room temperature. Lightly flour your work surface and roll the dough out into a sheet about ⅛-inch thick. Use a knife to trim ragged edges, then use the trimmed pieces to press and fill any holes so that you end up with a rectangle about 12 inches wide and 16 inches long.
  5. Cut the sheet of dough into rectangular quarters. Place a quarter of the filling on one half of each piece of dough, leaving ½ inch around the edges. Fold the empty half of the dough over the filling, line up the edges, and press down gently all the way around. Use a fork to poke the top of each pie, and then press down with the fork to seal the three joined edges of the crust.
  6. Brush the tops of the pies with the remaining maple syrup and bake for 30 minutes.
  7. Let cool 10–15 minutes before serving.

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4 Fall Recipes Using Canned Pumpkin https://experiencelife.lifetime.life/article/4-fall-recipes-using-canned-pumpkin/ https://experiencelife.lifetime.life/article/4-fall-recipes-using-canned-pumpkin/#view_comments Wed, 27 Aug 2025 15:49:26 +0000 https://experiencelife.lifetime.life/?post_type=article&p=121632 Crack open a can of pumpkin and make these sweet and savory fall recipes, including Pumpkin Butter Chicken and Pumpkin Halwa.

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When we think of fall, we think of cozy sweaters, colorful leaves, and — of course — pumpkins. When this beloved gourd starts popping up in grocery stores, you know autumn has really arrived.

But cooking a whole pumpkin can be tedious and time-consuming, leaving some of us reluctant to tackle recipes that include this seasonal ingredient. Enter canned pumpkin.

A can of pumpkin purée is like a hidden treasure in your pantry. Ready whenever you need it, it’s incredibly versatile in sweet and savory recipes alike, making it easy to incorporate into your diet. Canned pumpkin is also as nutrient dense as fresh pumpkin — if not more so. It’s packed with vitamins A, C, and E, which are good for your eyes and skin as well as your immune system. And it’s full of fiber, which supports digestive health and blood-sugar control.

In these recipes, canned pumpkin is paired with the warming spices of Indian cuisine — like cumin, coriander, turmeric, garam masala, and cardamom — to enhance the pumpkin’s mildly sweet, earthy flavor. Try these Indian-inspired recipes to experiment with it in new ways.

Pumpkin Red Lentil Stew

pumpkin lentil stew

Makes 4 servings  •  Prep time 15 minutes  •  Cook time 30 minutes

  • 2 tbs. coconut or avocado oil
  • 1 tsp. cumin seeds
  • 1 yellow onion, chopped
  • 2 cloves garlic, minced
  • 1-inch piece of ginger, grated
  • 1 tsp. ground coriander
  • 1 tsp. ground turmeric
  • ½ tsp. chili powder
  • 1 cup red lentils, rinsed
  • 4 cups vegetable broth or water
  • 1 medium potato, cubed
  • ¾ tsp. sea salt, plus more to taste
  • ½ tsp. freshly ground black pepper, plus more to taste
  • 1 15-oz. can pumpkin
  • 1 10-oz. bag frozen peas and carrots
  • Fresh cilantro for garnish
  1. Place a large pot over medium heat, then add the oil and heat until shimmering. Add the cumin seeds and let them sizzle for a few seconds, then stir in the chopped onion and sauté until translucent, about three to five minutes.
  2. Add the garlic and ginger and cook for about one minute. Stir in the coriander, turmeric, and chili powder, and cook for another minute until fragrant.
  3. Add the red lentils and stir to mix well with the spices, then pour in the vegetable broth or water, and bring the mixture to a boil. Add the cubed potato, salt, and pepper, then reduce the heat to low, cover the pot, and simmer for about 10 minutes or until the lentils and the potatoes are nearly cooked through, stirring occasionally.
  4. Stir in the pumpkin and the frozen peas and carrots. Season with more salt and pepper to taste. Cover and simmer for another 10 minutes, until the lentils and vegetables are tender.
  5. Taste and adjust seasoning as needed; add water to thin if necessary.
  6. Serve the stew hot, garnished with fresh cilantro.

Pumpkin Butter Chicken

pumpkin butter chicken

Makes 4 servings  •  Prep time 15 minutes  •  Cook time 35 minutes

  • 2 tbs. butter
  • 1 yellow onion, finely chopped
  • 3 cloves garlic, minced
  • 1-inch piece of ginger, grated
  • 1 lb. boneless, skinless chicken thighs or breasts, cut into bite-sized pieces
  • 1 tsp. ground cumin
  • 1 tsp. ground coriander
  • 1 tsp. paprika
  • ½ tsp. garam masala
  • ½ tsp. ground turmeric
  • ½ tsp. chili powder
  • 1 tsp. sea salt
  • 1 15-oz. can pumpkin
  • 1 8-oz. can tomato sauce (about 1 cup)
  • 2 tbs. dried fenugreek leaves, also known as methi (optional)
  • 1 cup heavy cream (or 1 can full-fat coconut milk)
  • Cooked rice or naan for serving
  • Fresh cilantro for garnish
  1. Heat the butter in a large skillet over medium heat. Add the chopped onion and sauté until translucent, about three to five minutes.
  2. Add the minced garlic and grated ginger and sauté for another minute.
  3. Add the chicken to the skillet and cook for three to five minutes, until it’s just beginning to brown, and then add the spices and salt and stir to coat the chicken. Cook for a few minutes more, until the spices are fragrant.
  4. Add the pumpkin, tomato sauce, and dried fenugreek leaves (if using), and stir well to combine. Bring the mixture to a low simmer, then cover the skillet and simmer on low heat for about five minutes.
  5. Add the heavy cream or coconut milk and stir to combine. Cover the pot and continue to cook on low heat until the chicken is cooked through, about 10 to 15 minutes, stirring occasionally.
  6. Taste and adjust seasoning as needed; add water to thin if necessary. Serve the butter chicken hot with cooked rice or naan, garnished with fresh cilantro.

Pumpkin Farro Curry

pumpkin farro curry

Makes 4 servings  •  Prep time 15 minutes  •  Cook time 55 minutes

  • 3 tbs. ghee, divided
  • 1 cup cubed paneer (or firm tofu)
  • 1 tsp. cumin seeds
  • 1 yellow onion, finely chopped
  • 2 cloves garlic, minced
  • 1-inch piece of ginger, grated
  • 1 tsp. ground coriander
  • ½ tsp. ground turmeric
  • ½ tsp. garam masala
  • 1 tsp. sea salt
  • ½ tsp. freshly ground black pepper
  • 1 15-oz. can pumpkin
  • 1 cup farro, rinsed
  • 4 cups vegetable broth (or water)
  • 1 cup fresh spinach leaves, chopped
  • Naan for serving
  1. In a large pot or skillet, heat 1 tablespoon of the ghee over medium heat. Add the paneer or tofu cubes and cook until browned lightly on all sides, about seven to 10 minutes. Remove the cubes from the pot and set aside.
  2. Add the remaining 2 tablespoons of ghee to the pot, then add the cumin seeds and let them sizzle for a few seconds. Stir in the chopped onion and sauté until translucent, about three to five minutes.
  3. Add the minced garlic and grated ginger and cook for about one minute. Stir in the spices, salt, and pepper, and cook for another minute until fragrant. Add the pumpkin and the farro, stirring to mix well with the spices.
  4. Pour in the vegetable broth or water and bring the mixture to a boil. Then reduce the heat to low, cover the pot, and simmer for about 20 to 25 minutes, stirring occasionally.
  5. Once the farro is almost cooked through, add the chopped spinach and paneer or tofu cubes. Continue to simmer for another five to 10 minutes until the farro is tender.
  6. Taste and adjust seasoning as needed; add water to thin if necessary. Serve the curry hot, with naan.

Pumpkin Halwa

pumpkin halwa

Makes 4 servings  •  Prep time 10 minutes  •  Cook time 35 minutes

  • ¼ cup ghee
  • 1 15. oz can pumpkin
  • 1 14-oz. can sweetened condensed milk or dairy-free alternative
  • ¼ cup milk or dairy-free alternative
  • ½ tsp. ground cardamom
  • 1 cup chopped roasted nuts (such as pistachios, walnuts, or pecans), plus more for garnish
  1. Place a heavy-bottomed pan over medium heat, then add the ghee and heat until melted. Add the pumpkin and stir well to combine. Cook over medium-low heat, stirring frequently, for about five minutes.
  2. Add the sweetened condensed milk and the milk to the pan and stir to mix well. Reduce the heat to low and continue cooking the mixture, stirring often, until it thickens and starts to come together, about 15 to 20 minutes.
  3. Add the cardamom and continue to cook until the halwa looks glossy and somewhat darker. It will start to pull away from the sides of the pan when it’s reduced enough.
  4. Add the nuts and stir to combine, then remove from the heat and allow the halwa to cool slightly.
  5. Serve garnished with extra chopped nuts.

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5 Hearty Mains Featuring Cruciferous Veggies https://experiencelife.lifetime.life/article/5-hearty-mains-featuring-cruciferous-veggies/ https://experiencelife.lifetime.life/article/5-hearty-mains-featuring-cruciferous-veggies/#view_comments Thu, 21 Aug 2025 13:01:47 +0000 https://experiencelife.lifetime.life/?post_type=article&p=120211 Cruciferous vegetables like bok choy, broccoli, and cabbage are packed with vitamins, minerals, and phytonutrients. These recipes feature them at the center of your plate.

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download the recipesAny farmers’ market shopper knows that summertime is a prime season for excellent produce. And while I love tomatoes and stone fruits as much as anyone, I’m partial to the handful of cool-weather vegetables that crop up at my local market as summer turns to fall. Think crucifers and veggies that grow in heads — broccoli, cauliflower, bok choy, and cabbage.

Most of these vegetables are available year-round at many grocery stores. But because they thrive in cooler temperatures, fall is often a great time to find locally grown varieties.

Whatever the weather where you live, it’s always a good time to consider building a meal around a head of one of these vegetables. They boast an impressive array of vitamins, minerals, and phytonutrients. They’re all good sources of vitamins C and K, which help support the immune system, bone health, blood-sugar regulation, and more. Another nutrient they have in common: folate, a B vitamin that’s crucial for building blood cells and DNA.

Any way you slice them, these hearty vegetables offer a variety of health-supporting benefits. And these recipes will make you feel good from your head to your toes.

Green Goddess Broccoli Salad

green goddess broccoli salad

Makes 4 servings  •  Prep time 20 minutes

Salad

  • 2 cups broccoli florets, chopped small
  • 1 cup grated carrot
  • 1 cup diced red cabbage
  • 1 tbs. dried cranberries, chopped
  • ¼ cup roasted cashews, chopped
  • ½ cup diced fresh mozzarella

Green Goddess Dressing

  • ¾ cup plain, full-fat Greek yogurt
  • 1 cup fresh parsley, loosely packed
  • 1 tbs. fresh mint leaves
  • 1 tbs. fresh basil leaves
  • 1 tbs. fresh dill
  • 3 tbs. fresh lemon juice
  • 1 tbs. extra-virgin olive oil
  • ¼ tsp. sea salt
  • Freshly ground black pepper, to taste
  1. Mix the broccoli, carrot, cabbage, cranberries, cashews, and mozzarella in a large bowl.
  2. Add the dressing ingredients to a blender or food processor and blend until smooth (small flecks of herbs will remain).
  3. Toss the salad with the dressing and serve.

Bok Choy Miso Soup

bok choy miso soup

Makes 4 servings  •  Prep time 15 minutes  •  Cook time 20 minutes

  • 1 tbs. sesame oil
  • ½ yellow onion, thinly sliced
  • 8 oz. cremini mushrooms, sliced
  • 1 tsp. minced fresh ginger
  • 3 cloves garlic, minced
  • ½ tsp. sea salt
  • 2 tbs. white miso paste
  • 6 cups vegetable broth
  • 6 oz. rice noodles
  • 2 heads baby bok choy, stalks diced and leaves thinly sliced
  • ½ cup mung-bean sprouts
  • 1 lime, cut into wedges
  • Sriracha, to taste
  1. In a heavy-bottomed pot, heat the sesame oil over medium heat.
  2. Sauté the onion and mushrooms until they begin to soften, approximately five minutes.
  3. Add the ginger and garlic and cook until fragrant, about two minutes more.
  4. Stir in the salt and miso paste, then add the broth, scraping any browned bits from the bottom of the pan. Adjust the heat as needed to bring the mixture to a simmer, then add the noodles and cook according to package directions. When the noodles are about halfway done, add the bok choy.
  5. Once the noodles are tender and the bok choy is wilted, stir in the bean sprouts.
  6. Divide the soup among four bowls, and finish with a squeeze of fresh lime juice and sriracha to taste.

Mediterranean Caramelized Cabbage With Tzatziki Sauce

caramelized cabbage and tzaiki sauce

Makes 4 servings  •  Prep time 10 minutes  •  Cook time 1 hour

Cabbage

  • 1 head savoy cabbage
  • 2 tbs. plus 1 tsp. extra-virgin olive oil, divided
  • 3 tbs. tahini
  • ½ tsp. dried oregano
  • ¼ tsp. dried thyme
  • ¼ tsp. dried rosemary
  • ¼ tsp. ground coriander
  • ¼ tsp. ground cumin
  • ¼ tsp. sea salt
  • ⅛ tsp. freshly ground black pepper
  • 2 cloves garlic, minced
  • ¾ cup vegetable broth

Tzatziki Sauce

  • 1 cup plain, full-fat Greek yogurt
  • ¼ cup grated cucumber
  • 1 tbs. fresh lemon juice
  • 1 tsp. minced fresh dill
  • ¼ tsp. sea salt
  1. Preheat oven to 400 degrees F.
  2. Cut the cabbage head in half and cut each half into four wedges.
  3. In a cast-iron pan (or other oven-safe vessel), warm 1 tablespoon of the oil over medium heat until shimmering.
  4. Cook the cabbage wedges in batches, flipping once and adding the second tablespoon of oil as necessary, until the cut sides are well browned, approximately four to six minutes per side.
  5. While the cabbage is browning, mix the tahini, oregano, thyme, rosemary, coriander, cumin, salt, and pepper in a small bowl.
  6. Remove the browned cabbage wedges from the pan. Add the remaining teaspoon of oil to the pan, then add the garlic. Sauté for 30 seconds, then remove the pan from heat.
  7. Spread the tahini mixture over the bottom of the pan and arrange the cabbage wedges in the pan in a single layer (a bit of overlap is fine).
  8. Pour in the vegetable broth and place the pan in the oven.
  9. Roast until the cabbage is fork-tender, 30 to 40 minutes.
  10. While the cabbage is roasting, make the tzatziki sauce by mixing the yogurt, cucumber, lemon juice, dill, and salt in a small bowl.
  11. Scoop the cabbage and the tahini mixture out of the pan, and serve with the tzatziki sauce alongside.

Crispy Cauliflower Parmesan

crispy cauliflower parm

Makes 4 servings  •  Prep time 15 minutes  •  Cook time 30 minutes

  • 4 tbs. extra-virgin olive oil, divided
  • ½ tsp. dried oregano
  • ¼ tsp. dried rosemary
  • ½ tsp. dried basil
  • ½ tsp. sea salt
  • 1 head cauliflower, cut into florets
  • 1 tbs. butter
  • ½ small white onion, minced
  • 1 garlic clove, minced
  • ½ cup canned tomato sauce
  • 2 tbs. minced fresh parsley
  • ½ cup panko or other breadcrumbs (or gluten-free alternative)
  • ¼ cup shredded Parmesan cheese, plus more to taste
  1. Preheat oven to 375 degrees F and line a baking sheet with parchment paper.
  2. In a medium bowl, mix 3 tablespoons of the olive oil with the oregano, rosemary, basil, and salt. Add the cauliflower and toss until well coated, then place it on the baking sheet and roast for 25 minutes, until the cauliflower is fork-tender and beginning to crisp at the edges.
  3. Meanwhile, melt the butter in a small saucepan over medium-low heat. Add the onion and cook until lightly golden, approximately five minutes, then add the garlic and cook for one minute more.
  4. Stir in the tomato sauce and fresh parsley, and remove from the heat.
  5. In a small skillet, heat the remaining 1 tablespoon of olive oil. Mix in the breadcrumbs and cook over medium heat until crispy and toasted, two to four minutes.
  6. Remove the cauliflower from the oven, pour the tomato-sauce mixture over the top, and toss to coat.
  7. Sprinkle the Parmesan evenly over the top, and finish with the breadcrumbs.
  8. Return the baking sheet to the oven for five minutes, and then serve.

Roasted Romaine Hearts

roasted romaine hearts

Makes 4 servings  •  Prep time 5 minutes  •  Cook time 10 minutes

  • 1 tsp. plus 3 tbs. extra-virgin olive oil, divided
  • 2 large romaine hearts
  • 2 cloves garlic, pressed or grated
  • 1 tsp. anchovy paste
  • 2 tbs. shredded Parmesan cheese
  • 1 lemon wedge
  1. Preheat oven to 375 degrees F. Line a baking sheet with parchment paper and drizzle it with a teaspoon of the oil.
  2. Wash the lettuce heads and pat dry. Slice each one in half lengthwise.
  3. In a small bowl, mix the garlic, anchovy paste, and remaining 3 tablespoons of olive oil until well-blended.
  4. Arrange the lettuce on the baking sheet, cut side up. Use a pastry brush to cover the cut sides with the anchovy-garlic mixture, dividing it evenly among the pieces.
  5. Roast the romaine until it is wilted and the edges are beginning to brown, eight to 10 minutes.
  6. Line a second baking sheet with parchment paper and spread the Parmesan in a thin layer. Bake until the cheese has melted and is golden, three to five minutes, then remove from the oven. The cheese will become crisp as it cools.
  7. Crumble the cheese crisp over the top, add a squeeze of fresh lemon, and enjoy warm.

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Photographer: Terry Brennan; Food Stylist: Betsy Nelson. This article originally appeared as “Head of the Table” in the September/October 2026 issue of Experience Life.

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Level Up Your Cooking With Beer, Tea, Coffee, and Other Flavorful Liquids https://experiencelife.lifetime.life/article/level-up-your-cooking-with-beer-tea-coffee-and-other-flavorful-liquids/ https://experiencelife.lifetime.life/article/level-up-your-cooking-with-beer-tea-coffee-and-other-flavorful-liquids/#view_comments Wed, 20 Aug 2025 13:01:26 +0000 https://experiencelife.lifetime.life/?post_type=article&p=120175 Coffee, tea, wine, beer, and even pickle juice can add flavor and complexity to some of your favorite dishes. Here's how.

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Liquids may be the hardest-working ingredients in the kitchen. They cook rice, poach fish, steam dumplings, and braise vegetables. They transform a random assortment of leftovers into a soup. They give texture and structure to some of our favorite foods, like fork-tender ribs and delicate layer cakes. Along the way, liquids pull a dish together by helping flavors bloom, develop, and mingle.

For the home cook, all of that utility adds up to a whole lot of opportunity for liquid creativity.

Think about the flavors of a nut brown ale unfurling across your palate, lightly fruity and full of malty cocoa and toasted hazelnut. Or the sophisticated floral sweetness of jasmine tea. Or consider the tangy notes of a classic dill-pickle brine: salty, puckery, and refreshing.

If you’re not cooking with all that, you’re missing out. Everyday liquids like beer, tea, wine, pickle juice, and coffee can lend a wealth of flavor and complexity to your dishes.

Here’s how to put them to use in your favorite recipes.

Beer

“Beer gives home cooks a lot to work with,” explains Jackie Dodd-Mallory, a Seattle-based food writer and founder of The Beeroness. She ought to know: She’s written several books (as Jacquelyn Dodd) about cooking with beer.

beerBeer has a minimum of four base ingredients (most wines and spirits have only one or two), and each brings a lot of variety. “Take hops,” Dodd-Mallory says. “They’re bred to have very specific flavor notes: tropical, citrus, herbal. Not only that, but you have carbonation, which works really well in baking.”

She uses flat leftover beer to tenderize meat. The beer’s acids and tannins break down the meat, infusing it with moisture and flavor. Malty beers, like porter or brown ale, boast rich, toasty notes that can enhance the flavor of everything from pulled pork to a Thanksgiving turkey.

For lighter fare, try lighter beer. Dodd-Mallory uses a fruit-forward Belgian-style pale ale or a malty pilsner to make an elegant béarnaise, which she often serves with tender asparagus and a poached egg. (Try her recipe below.)

Bakers, here’s a sourdough shortcut: Use sour beer to feed your starter. “[It has] the same wild yeast and bacteria that give sourdough its flavor,” Dodd-Mallory says. “In bread, sours become this kind of baker superliquid for replacing water — you have the grains, the yeast, and the carbonation for leavening, and then all that great tang too.” (Learn how to make a gluten-free sourdough starter.)

Tea

We drink tea for pleasure, for its health benefits, or simply to wake up. Why not cook with it? “Think of tea like a spice or a spice blend,” says Gina Amador, former minister of creativity for The Republic of Tea in Larkspur, Calif., who often cooks with brewed tea to infuse her food with more flavor.

black teaBlack teas offer bold, malty flavors and plenty of tenderizing tannins. A smoky lapsang souchong can ­create a rich sauce: Combine it with an acid, like red-wine vinegar, and use it to deglaze a pan, then add butter and aromatics.

Amador also recommends cooking with chai, with its warming spices — think cinnamon, ginger, star anise, cloves, or black pepper. “Make a concentrate,” she says. “It’s amazing in barbecue sauce and anywhere you use vanilla, like shortbread.” (Try our recipe for Chai Tea Concentrate.)

Oolong’s floral undertones are great for poaching fish and chicken — or adding savory depth to a veggie soup. Sweet, nutty African rooibos tea makes a fine cooking liquid for quick grains, like couscous and quinoa.

Tea can also give other liquids a boost. Amador suggests steeping bags of chai in chicken broth for soup; Earl Grey tea in gin for a citrusy bergamot-infused martini; or hibiscus tea in vinegar — those bold berry notes will be great anywhere you need some zing.

(Try one of these seven tea recipes to make teatime more delicious.)

Coffee

Strong-brewed coffee is a natural for a low-and-slow braise, like with beef or lamb. Combined with spicy aromatics and red wine, it yields fork-tender meat with serious Sunday-supper vibes.

coffeeAmador throws a shot of espresso in her turkey chili for a robust depth of flavor. The espresso’s toasty chocolate notes and bitter edge make all the warming spices in the chili a little bolder while rounding out the tomato’s acidic edges.

Coffee also has plenty of uses beyond the savory. Saad’s Lebanese foodways include French culinary influences — notably pastry. She dunks ladyfingers in dark coffee for tiramisu. Or better yet, her favorite use for coffee is folding it into pastry cream and piling it onto a layered walnut cake.

Whether it’s sweet Kenyan or citrusy Costa Rican, light- to medium-roast coffees are less bitter and more acidic. That flavor profile complements the rich, tangy sweetness of balsamic vinegar, and you’ll sometimes see coffee and vinegar combined in vinaigrettes, glazes, and even lattes.

Always use fresh coffee for drinking or cooking,” Saad advises. “It loses its goodness if it sits around, and you absolutely cannot reheat it.”

Pickle Juice

Lebanese chef and cookbook author Lina Saad hardly ever has leftover pickle brine. “I never use vinegar if I can use pickle juice because it has that bright intensity — the layers of flavor that come with fermentation,” she explains.

pickle juiceThe London-based chef uses pickle juice to balance sweet, hot, and creamy flavors. For example, in her habanero-mango wing sauce, the sour pucker balances the fruit and contrasts boldly with the requisite blue cheese dressing.

Pickle juice with olive oil, cumin, and a bit of citrus juice makes a wonderful vinaigrette. The salty, sweet, and sour combination is a great addition to any salad.

You can add a splash of brine to any recipe in which you’d ordinarily use vinegar. It balances out the fats in deviled eggs, gives bloody marys a salty punch, and makes lentil soup sing.

And if you have a full jar of pickle juice? Amador suggests combining it with olive oil and seasoning to create a marinade for juicy poultry, such as a pickle-brined fried chicken.

Wine

Andrew Lim, executive chef at Perilla Korean American Fare and Korean American Steakhouse in Chicago, chooses his cooking wines based on a variety of characteristics, including terroir, tasting notes, and their transformative powers.

wineHe often turns to cheongju — the sweet, tangy byproduct of makgeolli, a Korean wine made with fermented grains. Its acidity and natural enzymes make it great for tenderizing meat. He uses it in marinades, to rinse fish after curing, and to deglaze a pan. “You’ll want to use a small amount of it,” he says. “But it adds a lot of umami that you don’t get from any other ingredient.” (Learn more about the fifth flavor, umami, at “Umami: The Secret Flavor.”)

Big, fruity red wines with middling tannins pair well with bold, complex flavors. Lim leans on reds for a twist on a Korean classic like galbi jjim — braised short ribs similar to a beef bourguignon — or to add complexity to a marinade. A crisp rosé or orange wine can offer tart citrus notes for lighter fare.

“I love cooking off aromatics, and then just as they’re starting to brown, hitting them with white wine,” he says. “That smell — it’s just beautiful.”

Fortified wines and sweet whites are better for poaching fruits, creating glazes, or macerating dried fruit. “Throw a raisin in a flavorful wine like sherry or port, and it plumps up into a super delicious fruit bomb,” he notes. “I’ll use them to garnish a cauliflower dish or make a gremolata.”

Pan-Seared Asparagus With Poached Egg and Beer Béarnaise Sauce

Recipe description in ital here if available.

Pan-Seared Asparagus With Poached Egg and Beer Béarnaise Sauce

Makes 4 servings  •  Prep time 5 minutes  •  Cook time 30 minutes

  • ¼ cup pale ale
  • 2 tbs. white-wine vinegar
  • 1 tbs. chopped shallot
  • 2 tbs. fresh tarragon leaves
  • 1 tbs. fresh chervil leaves (or parsley)
  • 4 large whole eggs, plus 3 large egg yolks
  • 1 tsp. kosher salt, divided
  • ½ cup unsalted butter (1 stick)
  • 2 tbs. extra-virgin olive oil
  • 15–20 thick asparagus spears, trimmed
  • ½ tsp. freshly ground black pepper
  1. Combine the pale ale, vinegar, shallot, tarragon, and chervil in a small saucepan. Bring to a boil over medium-high and cook until reduced by half, about six minutes.
  2. Transfer the mixture to a blender and let cool for a few minutes. Add the egg yolks and ½ teaspoon of the salt. Blend on high for three minutes.
  3. Wipe out the saucepan and melt the butter over medium-high.
  4. Remove the circular cap from the blender lid. With the blender running, slowly pour in the melted butter in a steady stream. After all the butter has been added, replace the circular cap and continue to blend on high for two more minutes. The béarnaise sauce should resemble slightly thin mayonnaise.
  5. In a wide sauté pan, bring about 5 inches of water to a low simmer (but not a boil!).
  6. Crack each egg into a small prep dish or ramekin. One by one, gently slide each egg from its dish into the pot, making sure they aren’t touching. Cook for three to four minutes, until the whites have set but the yolks are still runny. Remove each egg with a slotted spoon and drain briefly on a paper towel before plating.
  7. Heat the olive oil in a skillet over medium-high.
  8. Add the asparagus and season with the pepper and remaining ½ teaspoon of salt. Cook, occasionally rolling the asparagus back and forth in the pan, until the spears start to brown and soften slightly, about five minutes.
  9. Divide the asparagus among four plates. Drizzle with the béarnaise sauce and top each with a poached egg. Serve.

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Environmental Working Group (EWG) Releases 2025 “Dirty Dozen” and “Clean Fifteen” Lists https://experiencelife.lifetime.life/article/ewg-releases-2024-dirty-dozen-and-clean-fifteen-lists/ https://experiencelife.lifetime.life/article/ewg-releases-2024-dirty-dozen-and-clean-fifteen-lists/#view_comments Mon, 04 Aug 2025 13:00:04 +0000 https://explife.wpengine.com/article/ewg-releases-2020-dirty-dozen-and-clean-fifteen-lists/ Here are the most contaminated — and cleanest — fruits and veggies.

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The Environmental Working Group (EWG) released its 2025 “Dirty Dozen” and “Clean Fifteen” reports — lists of conventionally grown fruits and vegetables with the highest and lowest levels of pesticide residue.

After holding the top spot on the Dirty Dozen list for nine straight years, strawberries have been bumped to second place by spinach, now the most pesticide-contaminated produce. Like last year, dark leafy greens, grapes, and peaches round out the top five. New to this year’s Dirty Dozen? Blackberries and potatoes.

This year, EWG updated its methodology to include pesticide toxicity as a factor in the rankings. The updated methodology still measures the produce with the most pesticides, but it also looks at the fruits and veggies with the most potential health risks.

Take blueberries, for example, which landed at No. 11 on the Dirty Dozen list. Twelve percent of all blueberry samples contained phosmet, an organophosphate insecticide “that may be harmful to children’s developing brains,” said Alexis Temkin, PhD, vice president for science for EWG.

“The updated methodology reflects important aspects of pesticide exposure for people,” Dayna de Montagnac, MPH, EWG associate scientist, notes in a news release. “Our research takes into account the potency of each chemical and can help shoppers reduce their overall pesticide burden.”

Organic produce can be a good choice for reducing pesticide exposure, adds Temkin, but “it’s important to remember that everyone should eat plenty of fruits and vegetables however they are grown, including items on the Dirty Dozen.”

Here are EWG’s Dirty Dozen and Clean Fifteen lists for 2025:

The Dirty Dozen:

The Clean Fifteen:

  1. Spinach
  2. Strawberries
  3. Kale, collard, and mustard greens
  4. Grapes
  5. Peaches
  6. Cherries
  7. Nectarines
  8. Pears
  9. Apples
  10. Blackberries
  11. Blueberries
  12. Potatoes
  1. Pineapple
  2. Sweet corn (fresh and frozen)
  3. Avocados
  4. Papaya
  5. Onions
  6. Sweet Peas (frozen)
  7. Asparagus
  8. Cabbage
  9. Watermelon
  10. Cauliflower
  11. Bananas
  12. Mangoes
  13. Carrots
  14. Mushrooms
  15. Kiwi

For a full list of where various fruits and veggies rank, visit the EWG website.

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5 Dairy-Free Milks to Try Now https://experiencelife.lifetime.life/article/5-nondairy-milks-to-try-now/ https://experiencelife.lifetime.life/article/5-nondairy-milks-to-try-now/#view_comments Mon, 14 Jul 2025 12:30:16 +0000 https://experiencelife.lifetime.life/?post_type=article&p=118801 Tired of the same old almond milk? Try these nondairy alternatives made with walnuts, pistachios, pecans, oats — and bananas!

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1. 

POUR IT ON

Malk makes its organic oat milk with just three ingredients: gluten-free oats, Himalayan pink salt, and water. Enjoy freely.

Malk

About $7 | www.malkorganics.com

2.

HAVE SOME PIE

Naturally sweet and sumptuous, pecans taste like dessert in any form, and the super-creamy pecan milk from PKN is no different.

This Pkn pecanmilk

$36 for a six-pack | www.pknpecanmilk.com

alternative milks of various pastel shades

3. 

KEEP IT SIMPLE

Most nondairy milks don’t taste like the nut they’re made from, but Three Trees pistachio milk is a celebration of pistachio flavor. (Excellent in matcha.)


Three Trees pistachio milk

About $7 | www.threetrees.com

4. 

BOOST THE BRAIN

Raw walnuts are a great source of omega-3 fatty acids, and Elmhurst’s delicious maple-walnut milk brings them right to your morning coffee.


Walnut Barista

$15 for a two-pack | www.elmhurst1925.com

5. 

GO BANANAS

Mooala’s tasty blend of
bananas, sunflower seeds, and cinnamon is a serious crowd-pleaser — a smoothie without the blender.


Banana-Milk

$28 for a six-pack | www.mooala.com

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5 Things to Pay Attention to in Dairy-Free Milk https://experiencelife.lifetime.life/article/5-things-to-pay-attention-to-in-nondairy-milk/ https://experiencelife.lifetime.life/article/5-things-to-pay-attention-to-in-nondairy-milk/#view_comments Mon, 30 Jun 2025 13:01:00 +0000 https://experiencelife.lifetime.life/?post_type=article&p=116028 The nondairy milk aisle can be overwhelming. Cut through the confusion with this advice.

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Take a stroll down your grocery store’s dairy-free milk aisle, and you may feel a bit dizzy. Gone are the days of the lone soy option. Instead, you might see oat, coconut, almond, pea, and even quinoa-based products.

The demand for nondairy milk has risen exponentially in recent decades. In 2010, only one in five U.S. households had purchased dairy-free milk; by 2022, that number had risen to about two in five. As of 2024, the global market value for plant-based milks was estimated at $21.1 billion — and the market continues to grow.

But is selecting the right milk alternative simply a matter of taste? Or are some options healthier than others?

There’s no easy answer, says ­Samantha McKinney, RD, who helps lead nutrition and LTH supplement education at Life Time. “Typically, dairy-free milk is a substitute for the usage of cow’s milk rather than the nutrition of cow’s milk — meaning it can be swapped in for baking, protein shakes, and more,” she explains. “How it ranks compared to cow’s milk varies based on the source.”

The crucial step in choosing a dairy-free milk is reading the nutrition facts and ingredient list. These products come with a health halo — a perception that they’re automatically healthy because they’re plant-based.

But dairy-free milks are processed foods, and they typically contain added ingredients to improve taste, texture, and shelf life.

Because they can be made from nuts, grains, or legumes, their nutritional profiles are vastly different from each other. “Oat, coconut, almond, macadamia, hemp, rice, and soy are all extremely variable in their nutrition, and so the liquid extracted from processing them will also be highly variable,” says McKinney. “Oat or rice milk [is] higher in carbohydrates and lower in fat, while coconut milk tends to be higher in fat and lower in carbs.”

Wondering how healthy your nondairy milk is? Take a closer look at the following items on the nutrition label.

1) PROTEIN

Cow’s milk is a good source of protein, with about 8 grams per cup. If you’re using dairy-free milk as a replacement, you may want to find a product with similar protein content, which can be difficult.

Soy-based and pea-based milks deliver more protein than other dairy-free options, McKinney explains, but they might not be suitable for everyone to consume daily due to allergies or digestive issues.

She notes that “many dairy-free milks are not significant sources of protein at all.” Rice, hemp, and unfortified almond milk are all relatively low in protein, for example.

Vegans and vegetarians, in particular, need to prioritize protein, vitamin D, and calcium content, advises Stephanie Wells, MS, RD, a registered dietitian based in Dallas who is vegan.

“Ideally, if you’re not eating animal products, your nondairy milk should have vitamin B12,” she says. If you do eat animal products, including meat, additional B12 may be less important.

Many dairy-free milks are fortified, which means nutrients have been added during manufacturing. Some nondairy milks are even fortified with extra protein — but they could still contain other troubling ingredients. “You should always check the ingredient list for quality,” McKinney says.

2) ADDED SWEETENERS

Cow’s milk contains natural sugars, and dairy-free milks are often sweetened to approximate that flavor. Occasionally using a sweetened nondairy milk won’t cause health problems for most people, Wells says, as long as the rest of their diet is relatively low in sugar. “But small amounts can add up quickly, so choosing an unsweetened version is an easy way to keep added sugars low.

McKinney agrees that choosing a product with the lowest amount of added sugars should be a goal.

Added sugars can be big contributors to total sugar and caloric intake — and, in excess, can contribute to a host of preventable chronic diseases,” she says. “Most people are consuming too many added sugars, so it’s important to consider total intake and try to limit added sugars whenever possible, including those found in dairy-free milk.”

The American Heart Association recommends no more than 6 to 9 teaspoons of added sugar each day. Depending on your body composition, that’s an amount easily reached with a sweetened coffee drink or smoothie made with some nondairy milks containing added sugar.

Some dairy-free products contain natural added sweeteners, such as monk fruit or stevia. “Natural, noncaloric sweeteners can be a good option for those looking to add sweetness without the impact of added extra sugar,” says McKinney.

Even though these natural sweeteners don’t cause the same problems as added sugar does, they can create other issues, including gastrointestinal distress and the ­potential for increased sugar cravings. (Learn more about sugar alcohols and other alterna­tive sweeteners at ­”Are Sweeteners Like Stevia and Monk Fruit Better for You Than Sugar?“)

3) SEED OILS

Many nondairy products contain added seed oils (such as canola, sunflower, or soybean oil) to boost fat content and enhance texture. This is especially true of barista blends, which are used to create a more stable foam for coffee beverages.

The omega-6 fatty acids found in seed oils have a reputation for contributing to chronic inflammation and overall poor health. But much of this problem, McKinney argues, is linked to an overabundance of seed oils in a person’s total diet, not in a single product.

“Most people are consuming excess seed oils in their overall diet, since they’re such a prevalent component of processed foods as well as food prepared in restaurants,” she explains. The easiest way to avoid overconsuming seed oils is to choose “foods that are closer to their natural form,” she says.

If you want to avoid seed oils in your nondairy milk, seek out products with a higher natural fat content, like coconut milk or unsweetened almond milk. Check the label and look for brands with a minimal ingredient list.

(To learn more about omega-3 and omega-6 fatty acids — and how to achieve the right balance in your diet — see “The Omega Balance.”)

4) GUMS AND EMULSIFIERS

Ingredients such as guar gum, xanthan gum, carrageenan, and soy lecithin help thicken and stabilize nondairy milks, which can separate or taste watery without these added emulsifiers. But, for some people, these ingredients can trigger gastrointestinal disorders.

“The amounts of gums and emulsifiers used in dairy-free milk typically determine the level of concern,” says McKinney. “Usually, these amounts are small and tolerable. But sensitive individuals can experience digestive distress even with small quantities.”

5) NATURAL FLAVORS

Most nondairy milks contain “natural flavors” to make the product taste more like its main ingredient. Still, these products, which are derived from plants or animals, can also include chemical additives you may prefer to avoid — including solvents, preservatives, and other additives.

Much like nondairy milks themselves, “natural flavors” come with a health halo, but you shouldn’t assume they’re good for you just because of the “natural” designation.

These additives can be a real problem for those with dietary restrictions especially, because manufacturers are not required by the Food and Drug Administration to disclose their ingredients. (The exception is if they contain common allergens, like eggs or shellfish.)

Ideally, your choice of a dairy-free milk will balance your personal preference with an attention to nutrition labels. Prioritizing products with whole foods and minimal ingredients is the best way to find something that tastes good and is good for you.

If you want to be certain that your nondairy milk fits your dietary ­specifications, you’re in luck: It’s quite easy to make your own plant-based milk at home. Give it a whirl with our recipe template at “DIY Nondairy Milk.”

This article originally appeared as “Know Your Nondairy Milk” in the July/August 2025 issue of Experience Life.

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5 Recipes That Are Fresh, Flavorful, and Full of Herbs https://experiencelife.lifetime.life/article/5-recipes-that-are-fresh-flavorful-and-full-of-herbs/ https://experiencelife.lifetime.life/article/5-recipes-that-are-fresh-flavorful-and-full-of-herbs/#view_comments Tue, 17 Jun 2025 13:01:01 +0000 https://experiencelife.lifetime.life/?post_type=article&p=116030 These nutritious recipes make fresh herbs the star of the show.

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Many recipes call for one kind of herb or ­another, often as a seasoning to com­plement a dish, not as the main character. But in larger quantities, fresh herbs can ­enliven even the simplest meal — and they deserve to take center stage more often.

Download the recipesThe health powers of common herbs are almost too numerous to list. They’re full of phytochemicals that reduce inflammation and antioxidants that can help prevent and reverse cell damage. Rosemary, for example, can help relieve congestion and reduce depression and stress. Basil and parsley are great sources of vitamins A, C, and K. Mint can improve digestion, while sage supports memory and cognition.

When you use herbs only sparingly, you miss out on the full health potential of these potent plants. Treat yourself to one of these recipes that cast herbs in the lead role.

Smashed Peas With Mint and Caramelized Shallots

smashed mint and pea toasts

Makes 2 to 4 servings  •  Prep time 10 minutes  •  Cook time 35 minutes

  • 1 tbs. grassfed butter
  • 1 tsp. extra-virgin olive oil
  • ½ cup thinly sliced shallots
  • 1 tsp. red-wine vinegar
  • 12 oz. frozen sweet peas
  • ⅔ cup water
  • 3 tbs. minced fresh mint leaves
  • Sliced sourdough bread, toasted
  • Flaky sea salt
  1. In a small saucepan, melt the butter and oil over medium-low heat.
  2. Add the shallots and cook, stirring regularly, until caramelized and golden brown, approximately 15 to 20 minutes.
  3. Stir in the vinegar and remove from the heat.
  4. In another pot, bring the peas and water to a boil over medium heat and continue to cook until the peas are softened, about eight to 10 minutes.
  5. Drain the peas and transfer them to a bowl, then use a potato masher or a fork to roughly mash. Mix in the mint and caramelized shallots.
  6. Spread over sourdough toast and top with a sprinkle of flaky sea salt.

Grilled Rosemary Chicken Skewers

grilled rosemary chicken skewers

Makes 3 servings  •  Prep time 45 minutes  •  Cook time 20 minutes

  • 2 tbs. soy sauce
  • 1 tbs. honey
  • 3 tbs. extra-virgin olive oil
  • 1 tbs. lemon juice
  • ½ tsp. garlic powder
  • ½ tsp. ground coriander
  • ¼ tsp. dried oregano
  • ½ tsp. smoked paprika
  • ¼ tsp. sea salt
  • 6 boneless, skinless chicken thighs, cut into 2-in. pieces (about 1 ½ to 2 lb.)
  • 6 sprigs rosemary, approximately 8-in. long, with woody stems
  • 6 wooden or metal skewers
  1. Mix the soy sauce, honey, olive oil, and lemon juice in a medium bowl. Add the herbs, spices, and salt, and stir to combine.
  2. Then add the chicken and toss to coat.
  3. Refrigerate and allow to marinate for at least 30 minutes or up to overnight.
  4. Meanwhile, soak the rosemary sprigs in cold water for at least 30 minutes. If you’re using wooden skewers, soak those as well.
  5. Heat the grill to 375 degrees F.
  6. Assemble your skewers: Hold one rosemary sprig against a skewer, then pierce each chicken piece and thread it on, starting at the bottom so the chicken pieces slide up over the rosemary leaves. Leave a bit of space between each piece.
  7. Grill for approximately 20 minutes, turning after 10 minutes, until the chicken is blackened around the ­edges and an inserted meat thermo­meter reads at least 165 degrees F.

Alternatively, roast the skewers on a baking pan in the oven at 375 degrees F for 20 minutes, flipping halfway through roasting, and finish under the broiler for three minutes. Serve.

Fresh Bay Butter Beans With Seared Steak

steak and butterbeans

Makes 2 servings  •  Prep time 20 minutes  •  Cook time 30 minutes

For the Steak

  • 2 New York strip steaks, approximately 8 oz. each, preferably organic and grassfed
  • 2 tsp. sea salt
  • ¼ tsp. freshly ground black pepper
  • 2 tsp. ghee
  • 3 tbs. grassfed butter
  • 3 fresh bay leaves

For the Butter Beans

  • 2 tbs. extra-virgin olive oil
  • 1 tbs. minced garlic
  • 1 dozen fresh bay leaves
  • 2 tbs. diced roasted red pepper
  • 1 15-oz. can butter beans, drained
  • ⅓  cup chicken broth
  • ½ tsp. sea salt
  • ⅛ tsp. freshly ground black pepper
  • Red-pepper flakes, to taste
  1. Place a cast-iron pan over high heat.
  2. While it’s heating, pat the steaks dry with a paper towel. Salt and pepper the steaks on both sides.
  3. Add the ghee to the hot pan, then place the steaks in the pan and sear for approximately four minutes, until they release easily.
  4. Flip the steaks, then add the butter and bay leaves to the pan.
  5. Tilt the pan and use a spoon to baste the steaks with butter. Cook for another five to seven minutes, or until an inserted meat thermometer reads 150 degrees F.
  6. Remove the steaks from the pan and allow to rest.

While the steaks are resting, make the beans.

  1. Wipe out the cast-iron pan and discard the bay leaves, then place the pan over medium heat and add the oil.
  2. Add the garlic and fresh bay leaves, and cook until fragrant and sizzling, approximately two minutes. Add the remaining ingredients and stir to combine.
  3. Bring the mixture to a simmer, then reduce the heat to low and cover.
  4. Cook until most of the liquid is absorbed, approximately seven to 10 min­utes.
  5. Remove the bay leaves and divide the beans between two plates. Slice each steak against the grain; arrange alongside the butter beans and drizzle with any accumulated juices.

Roasted Potatoes With Parsley-Sage Pesto

roasted potatoes

Makes 4 servings  •  Prep time 10 minutes  •  Cook time 55 minutes

  • ⅓ cup sage leaves
  • ½ cup parsley leaves
  • 2 garlic cloves, roughly chopped
  • 1 tsp. lemon juice
  • ½ tsp. sea salt
  • ¼ cup extra-virgin olive oil
  • 2 tbs. chopped walnuts
  • ⅓ cup grated Parmesan
  • 1½ lb. small red potatoes
  1. Preheat the oven to 425 degrees F.
  2. In a food processor, blend the sage, parsley, garlic, lemon juice, and salt until well combined. Drizzle in the olive oil and blend until smooth. Add the walnuts and Parmesan, and pulse several times to mix.
  3. Cut any large potatoes in half.
  4. In a roasting pan, toss them in the pesto until well coated.
  5. Cover and bake for 35 minutes.
  6. Uncover and roast for 20 minutes more, stirring periodically, until potatoes are golden brown with crispy edges.
  7. Serve.

Chewy Basil-Date Cookies

basil date cookies

Makes 12 to 15 cookies  •  Prep time 45 minutes  •  Cook time 15 minutes

  • 1 cup pitted Medjool dates
  • 1–2 tbs. reserved date water
  • ⅓ cup fresh basil leaves, roughly chopped
  • 3 tbs. peanut or light olive oil
  • 1 tsp. vanilla extract
  • 2 cups almond flour
  • ¼ tsp. ground cinnamon
  • ⅛ tsp. sea salt
  1. Place the dates in a small bowl. Cover with hot water and let soak for at least 30 minutes to soften. Drain the dates, reserving the date water.
  2. Preheat the oven to 350 degrees F.
  3. In a food processor, blend the dates, 1 tablespoon of the date water, the basil leaves, oil, and vanilla until ingredients are well combined and no large date pieces remain. Add more date water a teaspoon at a time as needed to help the ingredients break down.
  4. In a medium bowl, mix the almond flour, cinnamon, and salt. Add the date mixture and stir until a sticky dough forms.
  5. Roll dough into approximately 1½-inch balls and place on a parchment-lined baking sheet. Use your palm to gently flatten each cookie.
  6. Bake for 12 to 15 minutes, until the cookies are fragrant and browned around the edges. Cool on a wire rack before serving.

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This article originally appeared as “Herbaceously Healthy” in the July/August 2025 issue of Experience Life. Photographer: Terry Brennan; Food Stylist: Betsy Nelson.

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5 Healthy DIY Alternatives to Ice Cream https://experiencelife.lifetime.life/article/5-healthy-diy-alternatives-to-ice-cream/ https://experiencelife.lifetime.life/article/5-healthy-diy-alternatives-to-ice-cream/#view_comments Mon, 19 May 2025 13:01:55 +0000 https://experiencelife.lifetime.life/?post_type=article&p=115631 These refreshing summer desserts don’t require any special equipment — but they’ll give you that ice-cream feeling with whole-foods ingredients.

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 When you need a reprieve from the summer heat, there’s nothing wrong with treating yourself to some real ice cream. But if you want a frozen delight that delivers an extra dose of protein or fiber, or if you’re avoiding dairy or highly processed foods, one of these healthy homemade treats could fit the bill.

Featuring nourishing, whole-foods ingredients, these desserts can satisfy your health goals — and your taste buds. Even better, each of these recipes is no-churn, meaning you need just a few basic tools you likely already have in your kitchen. No ice-cream maker or other special equipment required.

Coffee Granita

coffee granita

Makes 8 servings  •  Prep time 5 minutes  •  Freeze time 2 to 3 hours

  • 4 cups brewed coffee, cooled slightly
  • ½ cup raw cane sugar
  1. In a large mixing bowl, whisk the coffee and cane sugar until the sugar is completely dissolved.
  2. Pour the coffee into a ceramic baking dish and place in the freezer. Freeze for two to three hours, raking through the mixture with a fork every 30 minutes, until it reaches a crystalized, granulated texture.
  3. Enjoy fresh, or freeze for up to one month. Fluff with a fork before serving.

Banana-Peach Frozen Yogurt

banana peach ice cream

Makes 4 servings  •  Prep time 10 minutes  • Freeze time 2 to 3 hours

  • 2 medium ripe peaches (or 8 oz. frozen peach slices)
  • 1 ripe banana
  • 8 oz. plain, full-fat Greek yogurt
  • 2 tbs. honey
  • Milk of choice, optional
  1. Line a baking sheet with parchment paper.
  2. Slice the peaches into wedges and the banana into disks. Spread the fruit pieces in a single layer on the baking sheet and freeze until solid, about two to three hours. (If you’re using frozen peach slices, just freeze the sliced bananas.)
  3. Once the fruit is frozen, transfer it to a high-powered blender and add the yogurt and the honey. Blend until smooth, scraping down the sides as needed. Add a splash of milk as needed to reach soft-serve consistency.
  4. Enjoy immediately or freeze for an additional 30 minutes for a firmer texture.

Vegan Toasted-Coconut Ice Cream

homemade vegan toasted coconut ice cream

Makes 6 servings  •  Prep time overnight, plus 15 minutes  • Freeze time 4 hours

  • ½ cup raw cashews
  • ½ cup unsweetened shredded coconut
  • 5 large dates, pitted
  • 1 15-oz. can full-fat coconut milk
  • 1 tsp. vanilla-bean paste (or extract)
  • Pinch sea salt
  1. Place the cashews in a jar with a lid and cover with water. Refrigerate overnight.
  2. Preheat the oven to 350 degrees F.
  3. Spread the coconut onto a baking sheet in a single layer, and bake for seven to eight minutes, stirring every couple of minutes, or until the coconut is evenly toasted.
  4. Strain the cashews and place them in a high-speed blender with the dates. Blend until a thick paste forms, scraping down the sides as needed.
  5. Add the coconut milk, vanilla-bean paste, and salt. Blend until smooth and creamy.
  6. Line a loaf pan with parchment paper and pour in the mixture. Sprinkle the toasted coconut on top and gently fold it in.
  7. Place the loaf pan in the freezer for four hours, or until the mixture is solid. Set on the counter for 10 minutes to thaw the ice cream slightly before scooping.

High-Protein Honey-Pistachio Ice Cream

honey pistachio ice cream

Makes 6 servings  •  Prep time 15 minutes  • Freeze time 4 hours

  • ½ cup honey
  • ½ cup water
  • 1 cup roasted and salted pistachios, divided
  • ½ tsp. almond extract
  • 16 oz. full-fat cottage cheese
  1. In a small pot over medium heat, combine the honey and water. Whisk until the honey is completely dissolved, and bring the mixture to a simmer.
  2. Add ½ cup of the pistachios and simmer for eight to 10 minutes. Remove from the heat and stir in the almond extract. Allow the syrup to cool slightly.
  3. Transfer the syrup to a high-speed blender.
  4. Add the cottage cheese and blend until smooth.
  5. Line a loaf pan with parchment paper and pour in the mixture. Roughly chop the remaining ½ cup of pistachios, then sprinkle them over the mixture and gently fold them in.
  6. Place the loaf pan in the freezer for four hours, or until the mixture is solid.
  7. Set on the counter for 10 minutes to thaw the ice cream slightly before scooping.

Peanut Butter Yogurt Pops

homemade chocolate dipped peanut butter yogurt pops

Makes 6 servings  •  Prep time 10 minutes  • Freeze time 2 hours 15 minutes

  • 1 cup plain, full-fat Greek yogurt
  • ¼ cup organic creamy peanut butter
  • ¼ cup maple syrup
  • 6 popsicle sticks
  • ¼ cup roasted and salted peanuts, chopped
  • 8 oz. dark chocolate, roughly chopped
  • 2 tbs. coconut oil
  1. Line a baking sheet with parchment paper.
  2. In a mixing bowl, whisk the yogurt, peanut butter, and maple syrup until smooth.
  3. Use a ¼-cup measuring cup to scoop the mixture onto the baking sheet in six mounds. (Be sure they’re narrow enough to fit into the wide-mouthed jar used in the next step.) Press a wood craft stick into each mound and sprinkle evenly with the chopped peanuts. Freeze until solid, about two hours.
  4. Place the chocolate and the coconut oil in a wide-mouth canning jar or other microwave-safe container. Microwave until melted, 20 to 30 seconds at a time, stirring between each round.
  5. Working one at a time, dunk the frozen yogurt pops into the melted chocolate until evenly coated, allowing the excess chocolate to drain off before placing the pops back on the baking sheet. Return the baking sheet to the freezer for 15 minutes, or until the chocolate is firm.
  6. Alternatively, leave the frozen pops on the baking sheet and drizzle them with the melted chocolate to coat the top, then freeze again until firm.

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5 Recipes to Help Fight Candida https://experiencelife.lifetime.life/article/5-recipes-to-help-fight-candida/ https://experiencelife.lifetime.life/article/5-recipes-to-help-fight-candida/#view_comments Tue, 18 Mar 2025 13:01:06 +0000 https://experiencelife.lifetime.life/?post_type=article&p=108975 These recipes feature plenty of plants, lean protein, gluten-free whole grains, and other ingredients that help fight candida overgrowth.

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Good health is all about balance. We focus on balancing our hormones, our diets, and even our skin’s pH. For the sake of our mental health, we try to create work–life balance. But most of us don’t think about keeping our body’s natural fungi in balance.

Candida albicans is a type of yeast that occurs naturally on the skin and in the mouth and intestines. When the balance between that yeast and healthy bacteria in the body is disrupted, candida can overgrow and cause a fungal infection.

Candidiasis, which can include thrush or yeast infections, can occur due to stress or a weakened immune system, or as a side effect of certain medications. An overgrowth of candida is relatively common in nursing mothers and newborns: In fact, when my daughter was an infant, a persistent thrush infection threatened to derail our breastfeeding journey.

But a candidiasis infection can affect anyone, and while it can typically be brought under control with oral and topical antifungals, keeping it that way means getting things balanced. These recipes are designed to do just that by eliminating the sugars that feed candida and focusing on anti-inflammatory ingredients that boost immunity and support gut and skin health.

Spaghetti Squash Puttanesca

Low-starch vegetables, such as eggplant and spaghetti squash, are good for keeping candida under control, while extra-virgin olive oil offers healthy fats to support gut health.

spaghetti squash puttanesca

Makes 4 servings  •  Prep time 15 minutes  •  Cook time 50 minutes

  • 2 spaghetti squash, cut in half widthwise
  • 6 tbs. extra-virgin olive oil, divided
  • 1 red onion, diced
  • 1 medium eggplant, diced into ½-in. cubes
  • 3 cloves garlic, minced
  • 4 anchovy fillets (or 2 tsp. anchovy paste)
  • 2 tbs. chopped green olives
  • 1 tsp. minced fresh sage
  • 1 tsp. minced fresh rosemary
  • 1 tsp. minced fresh thyme
  • 1 tsp. dried oregano
  • 1 tsp. sea salt
  • 1 14-oz. can diced tomatoes
  • ¼ cup chicken broth
  • 1 tbs. white-wine vinegar
  • 2 tbs. minced fresh parsley

Prepare the squash:

  1. Preheat the oven to 425 degrees F.
  2. Place the squash halves cut side down on a baking sheet and roast until tender, 35 to 45 minutes.

While the squash is roasting, make the puttanesca:

  1. In a Dutch oven over medium heat, add 3 tablespoons of the olive oil and heat until shimmering.
  2. Add the onion and eggplant and sauté for five minutes.
  3. Add the garlic, anchovies, olives, herbs, and salt and cook for an additional 10 minutes, stirring frequently, until the eggplant is softened.
  4. Add the tomatoes, broth, and vinegar.
  5. Reduce the heat to low and simmer for another 10 minutes.

To serve:

  1. Remove and discard the squash seeds. Use a fork to scrape out the “spaghetti” strands and toss them with the remaining olive oil.
  2. Mix in the puttanesca and top with the minced parsley.

Massaged Kale Salad With Crispy Chickpeas and Coconut-Milk Dressing

The fiber in leafy greens supports good bacteria in your gut, which in turn helps prevent candida overgrowth.

massaged kale salad and avocado

Makes 4 servings  •  Prep time 10 minutes  •  Cook time 30 minutes

  • 1 15-oz. can chickpeas, drained and rinsed
  • 1½ tsp. extra-virgin olive oil
  • ½ tsp. sea salt
  • ⅛ tsp. smoked paprika
  • 16 oz. curly kale
  • 3 tbs. chopped oil-packed sun-dried tomatoes (reserve 1 tbs. oil)
  • 2 tbs. roasted pumpkin seeds
  • 1 handful fresh basil leaves, roughly chopped
  • ½ ripe avocado, cut into ½-in. cubes

Coconut-Milk Dressing

  • 3 tbs. full-fat coconut milk
  • 2 tbs. white-wine vinegar
  • 2 tbs. extra-virgin olive oil
  • 2 tsp. honey
  • ½ ripe avocado
  • 1 tsp. Dijon mustard
  • ¾ tsp. sea salt
  • ¼ tsp. freshly ground black pepper
  • 2 tbs. lemon juice
  1. Preheat the oven to 425 degrees F.
  2. Use a towel to thoroughly pat the chickpeas dry, then toss them with the olive oil, salt, and paprika. Spread in a single layer on a baking sheet and roast until the chickpeas are golden and crunchy, approximately 30 minutes.
  3. Meanwhile, combine the dressing ingredients in a food processor or blender and blend until smooth.
  4. In a large bowl, tear the kale into pieces and remove the stems.
  5. Pour the dressing over the kale and use your hands to massage the dressing in until the greens are reduced by approximately half.
  6. Top with the sun-dried tomatoes, pumpkin seeds, torn basil, chopped avocado, and crispy chickpeas. Drizzle with the sun-dried tomato oil and serve.

Cauliflower Curry

The garlic and spices in this creamy curry have antifungal properties to combat candida.

curried cauliflower

Makes 2 to 3 servings  •  Prep time 15 minutes  •  Cook time 40 minutes

  • 2 tbs. extra-virgin olive oil
  • 1 medium red onion, diced
  • 1 tsp. grated fresh ginger
  • 3 cloves garlic, coarsely chopped
  • 4 Roma tomatoes, coarsely chopped
  • ½ tsp. sea salt
  • ¼ tsp. ground turmeric
  • ⅛ tsp. ground cumin
  • ½ tsp. ground coriander
  • ½ tsp. curry powder
  • 1 tsp. garam masala
  • 1½ tsp. gochujang paste
  • 1 cup full-fat coconut milk
  • 1 head cauliflower, chopped into florets
  • Cooked brown rice, for serving
  • 2 tbs. minced cilantro, for serving
  1. Place a Dutch oven over medium heat, then add the olive oil and heat until shimmering.
  2. Add the onion, ginger, and garlic and cook until the onion is translucent, about three minutes.
  3. Add the tomatoes, salt, spices, and gochujang; cook until the spices are fragrant and the tomatoes have begun to break down, about seven minutes more.
  4. Add the coconut milk and blend with an immersion blender until mostly smooth.
  5. Add the cauliflower florets and stir to coat. Simmer with the lid on for 25 minutes, or until the cauliflower is tender.
  6. Serve over brown rice, topped with minced cilantro.

Stuffed Kohlrabi With Ground Turkey and Cashew Cream

Like other cruciferous vegetables, kohlrabi contains compounds called glucosinolates, the precursor to isothiocyanates, which can inhibit candida overgrowth.

stuffed kohlrabi

Makes 4 servings  •  Prep time 15 minutes  •  Cook time 1 hour 20 minutes

  • 6 small kohlrabies
  • 2 tbs. extra-virgin olive oil
  • ½ medium yellow onion, minced
  • 1 tsp. sea salt
  • 1 tsp. dried oregano
  • ¼ tsp. red-pepper flakes
  • 1 lb. ground turkey
  • 1 tbs. minced fresh thyme
  • 2 tbs. minced fresh parsley
  • 3 cups chicken broth

Cashew Cream

  • 1 cup raw cashews
  • 2 cloves garlic, roughly chopped
  • 3 tbs. lemon juice
  • ¼ tsp. sea salt
  • ⅛ tsp. freshly ground black pepper
  • 1 tbs. fresh parsley
  • 2 tbs. chicken broth
  1. Soak the raw cashews in hot (just below boiling) water for 15 minutes.
  2. Remove the kohlrabi leaves and set aside.
  3. Trim the bases off the kohlrabies so they can sit flat; discard the bases. Use a melon baller or serrated knife to hollow out the kohlrabies, forming bowls with walls approximately ½-inch thick. Reserve the kohlrabi scraps.
  4. Place the kohlrabi scraps in a food processor and pulse until the kohlrabi is coarsely ground into bits about the size of rice grains. Transfer to a mesh sieve to drain.
  5. Place a large skillet over medium heat, then add the olive oil and heat until shimmering.
  6. Add the onion and cook for about four minutes, until fragrant and translucent.
  7. Add the salt, oregano, and red-pepper flakes and stir, then transfer the mixture to a large bowl.
  8. Add the drained kohlrabi, turkey, and fresh herbs to the bowl, and mix well. Pack the mixture into the kohlrabi bowls.
  9. To prevent scorching, spread the kohlrabi leaves over the bottom of a Dutch oven, then place the stuffed kohlrabies on top.
  10. Pour the chicken broth around the kohlrabies. Bring the liquid to a simmer, then cover and cook over low heat for 35 to 45 minutes, or until the kohlrabies are fork-tender and a thermometer inserted into the center of the turkey mixture reads 165 degrees F.

While the kohlrabies cook, make the cashew cream:

  1. Drain the soaked cashews and place them in a blender with ½ cup fresh water and the remaining cream ingredients. Blend until smooth.
  2. Drizzle over the stuffed kohlrabies and serve.

Broiled Coconut-Ginger Salmon With Miso-Roasted Radishes

Wild-caught salmon is an excellent source of omega-3 fatty acids, which have antifungal and anti-inflammatory properties.

broiled coconut ginger salmon

Makes 2 to 4 servings  •  Prep time 15 minutes  •  Cook time 1 hour

  • 1½ tsp. extra-virgin olive oil
  • Juice of 1 lime, divided
  • 2–4 fresh wild salmon fillets, approximately 6–8 oz. each
  • Sea salt, to taste
  • Freshly ground black pepper, to taste
  • ¼ tsp. smoked paprika
  • 1 cup full-fat coconut milk
  • 1 tsp. grated fresh ginger
  • 1 tsp. sriracha

Miso-Roasted Radishes

  • 16 oz. radishes, cleaned and halved, quartered if large
  • ½ medium Vidalia onion, roughly chopped
  • 2 large carrots, cut into ¾-in. pieces
  • 2 tbs. white miso paste
  • 2 tbs. extra-virgin olive oil
  • 1½ tsp. apple-cider vinegar
  • 2 tbs. minced fresh basil
  • 2 tsp. minced fresh thyme

Make the miso-roasted radishes:

  1. Preheat the oven to 400 degrees F.
  2. To make the miso-roasted radishes, place the radishes, onion, and carrots in a large casserole dish.
  3. In a separate bowl, mix the miso, olive oil, and vinegar. Pour over the vegetables and stir to coat.
  4. Roast uncovered for 35 to 45 minutes, tossing halfway through cooking, until the radishes can be easily pierced with a fork.
  5. Top with fresh herbs, then set aside.

Make the salmon:

  1. Switch the oven setting to broil.
  2. Mix the 1½ teaspoons of olive oil and half the lime juice, and drizzle over the salmon fillets. Season the fillets with the salt, pepper, and paprika, then arrange on a baking sheet and broil for eight to 10 minutes, or until the salmon is lightly browned and flakes easily with a fork.

Make the sauce:

  1. While the fish cooks, make a sauce. In a small pot, combine the coconut milk, ginger, sriracha, and the rest of the lime juice.
  2. Bring to a boil, then lower the heat and simmer until the sauce has thickened, seven to 10 minutes.
  3. Drizzle over the salmon and serve alongside the roasted radishes.

The post 5 Recipes to Help Fight Candida appeared first on Experience Life.

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https://experiencelife.lifetime.life/article/5-recipes-to-help-fight-candida/feed/ 0 a plate of salmon and veggies