Healthy Recipes by Wai Lana

Posts in the Healthy category

Blackberry Blend Smoothie

by Wai Lana

If a picture is worth a thousand words, I don’t need to tell you how delicious this gorgeous drink is. Not too sweet, this light blend is perfect for those who want fiber without too much bulk. These antioxidant-rich fruits fight heart disease, skin conditions, and certain forms of cancer, especially prostate cancer.

Yield: 1 Juice
Cooking Time: 5 Minutes
Prep Time: 5 Minutes
Ingredients: 
  • 1/3 cup blackberries (fresh or frozen)
  • 1 frozen banana
  • 1/3 cup water
Instructions: 
  1. Blend ingredients
  2. Boost: If you'd like to make this a meal, add a scoop of protein powder and a teaspoon of maple syrup.

Benefits: Helpful in lowering cholesterol and preventing it from oxidizing (hardening) in your arteries, this blend is a good friend to your heart. These fruits help keep not only your complexion clear and vibrant, but also your brain. In fact, the antioxidants in this recipe help prevent oxidative damage to the brain, promoting good memory and keen mental function.

Tip: I always include some white grapefruit pith for extra vitamin C and bioflavonoids, which are most concentrated there. You’ll find it easier to hand-squeeze the grapefruit because then you won’t have to clean your juicer. If you like the visual effect, blend the fruits individually, then layer them.

By Collage Video | | Healthy, Recipe, Wai Lana, Weekly Blog | 0 comments | Read more

Miss Scarlet

I always make this sweet, aromatic juice for my family during flu season. Packed with vitamin C and bioflavonoids, this recipe helps protect us from colds and viruses.

Yield: 1 Juice
Cooking Time: 5 Minutes
Prep Time: 5 Minutes
Ingredients: 
  • ½ red bell pepper
  • 3 tomatoes
  • ½ cup cauliflower
  • ½ beet
  • 3-4 sprigs fresh cilantro
  • Cayenne Pepper (optional)
Instructions: 

Juice ingredients and if you like your juice spicy, add a pinch of cayenne pepper for extra antioxidant protection.

Benefits: 
Aside from its flu-fighting abilities, this juice helps cleanse the liver, kidneys, and blood. In the process, your immune system is strengthened and its ability to fight disease is enhanced.  
By Collage Video | | Healthy, Recipe, Wai Lana, Weekly Blog, wellness | 0 comments | Read more

Restorative Elixir

When asparagus is in season, this is the first recipe to spring to mind. This delicious elixir helps release and eliminate toxins stored in your tissues. Cooling and alkalizing, it also helps reduce acidity in the body, relieve water retention, and prevent kidney stones.

Yield: 1 Juice
Cooking Time: 5 Minutes
Prep Time: 5 Minutes
Ingredients: 
  • 2 medium tomatoes
  • 2 asparagus spears
  • 2 carrots
  • 1 handful alfalfa sprouts
  • 1-inch piece of fresh ginger
  • A sliver of lemon (including the rind)
  • A twist of fresh-ground pepper
Instructions: 

Juice ingredients and add a twist of fresh-ground pepper.

Enjoy!

Benefits: This healthy cocktail cleanses the kidneys, liver, gallbladder, and urinary tract. Tomatoes stimulate liver function, circulation, and digestion. Asparagus is one of the vegetable kingdom’s most potent diuretics; it contains the unique alkaloid asparagine, which helps rid muscles and tissues of stored waste. Both asparagus and alfalfa make excellent tonics for juice fasting, detoxification, and weight loss.  
By Collage Video | | Healthy, Recipe, Wai Lana, Weekly Blog, wellness | 0 comments | Read more

Easy Dhal (Lentil Soup) Recipe

When spiced to perfection, a mellow, saucy dhal is seen in Ayurveda as one of the most body-balancing, nurturing, and sustaining foods of all. It is highly digestible, gentle on the body, and can be eaten by young children and elderly people alike. In India, dhal is traditionally eaten with rice and chapatis as a light, energizing meal. Try making this delightful dhal for those you love.

Yield: About 9 cups
Cooking Time: 40 Minutes
Prep Time: 10 Minutes
Ingredients: 
  • 2½ cups dried red lentils, sifted and rinsed well
  • 7 cups water
  • One 15-ounce can diced tomato (or 2 cups fresh)
  • 1½ Tbsp minced ginger
  • ¼ tsp turmeric
  • 1 tsp oil or ghee
  • 1 tsp cumin seeds
  • 1 tsp black mustard seeds
  • ¼ tsp minced fresh chili or red chili flakes
  • 1 tsp ground coriander
  • 2¼ tsp salt  or to taste
  • ½ cup minced cilantro or mint leaves plus extra for garnishing
  • ½ Tbsp minced garlic  (1-2 cloves)
Instructions: 
  1. Place the lentils, water, tomato, ginger, and turmeric in a 4-quart pot over high heat. Bring to a boil, reduce the heat to medium, cover, and simmer for about 30 minutes.
  2. When the lentils have broken down and the soup is quite smooth, heat the oil or ghee in a small skillet over high heat. Add the cumin and mustard seeds and sauté for a few seconds. When the cumin darkens, add the chili and coriander and stir for a few seconds. Remove from the heat and add immediately to the soup along with the salt.
  3. Add the cilantro or mint and garlic and stir through. Ladle into bowls, garnish with extra cilantro or mint, and serve.
Notes: 
Tips/Variations

Veggie variation: Include 1 to 2 cups chopped yam from the very beginning. Or, after the lentils have cooked for about 20 minutes, add 2 cups chopped vegetables, like broccoli, cauliflower, or spinach. Increase the water and salt if necessary.

Coconut variation: Add 1 cup coconut milk a few minutes before serving and increase the salt slightly if necessary.

By Collage Video | | Healthy, Recipe, Wai Lana, Weekly Blog, wellness | 0 comments | Read more

Chili Lime Ginger Sauce with Fried Silken Tofu

Chili Lime Ginger Sauce with Fried Silken Tofu

This is one of those recipes that always impresses. The flavors are perfect together and I always feel like I have never made enough—especially when my son comes back for thirds!

If you have ever eaten Sweet and Spicy Silken fried tofu from a traditional street vendor in Asia you’ll appreciate this recipe, as it utilizes the same cooking techniques to bring you a wonderful rich flavor.

Quick and super easy, once you gain confidence making the sauce you will become a pro in no time—which is good because if your family is anything like mine, they will be asking for it often. 

Yield: 12–14 large pieces of fried tofu
Cooking Time: 20 Minutes
Prep Time: 10 Minutes
Ingredients: 
Sauce:
  • 2 thumb-size pieces of young ginger cut into very thin long strips
  • 3 large fresh garlic cloves, diced (not minced)
  • 1 Tbsp sesame oil
  • 2 Tbsp soy sauce
  • 2 Tbsp rice vinegar
  • 4 Tbsp water
  • 1 Tbsp sugar
  • 2 tsp tomato paste
  • 1 tsp chili sauce or sweet chili sauce
  • Juice of 1 lime

Tofu:

  • 2 x 15 oz blocks of silken tofu
  • Flour for dusting
  • 2 Tbsp sesame oil
Instructions: 

Sauce:

  1. In a small pan, gently fry the sliced ginger and diced garlic in the sesame oil until soft and aromatic; do not burn your garlic.
  2. Lower the heat before adding the soy sauce, rice vinegar, water, sugar, tomato paste, chili sauce and lime juice. Stir well and let simmer for a few minutes.
  3. Taste test. If it’s too intense add a little water, if it lacks flavor, add some more soy sauce, then let simmer for another minute. 

Tofu:

  1. I use rice flour or plain flour but I’m sure you can use other flours if you want to experiment. Choose a sensible silken tofu as some are so soft that they are not meant for cooking.
  2. Slice the tofu into thick slices; I like to cut them about ¾-inch thick so they don’t fall apart.
  3. Place the sliced tofu on a paper towel and pat off excess liquid. Dust the tofu pieces with the flour to form a light coating.
  4. In a large non-stick pan or iron skillet (my preferred choice), heat 2 Tbsp of sesame oil. Place your tofu in the sesame oil and fry over medium heat for 2 minutes on each side or till golden brown and crispy.
  5. Drizzle the dressing over the tofu while it is still steaming hot.
  6. Serve with your favorite steamed Chinese greens or bowl of grains.
This dish is best eaten right away while it is still hot.
    Enjoy!
    By Collage Video | | Healthy, Recipe, Wai Lana, Weekly Blog, wellness | 0 comments | Read more

    Blanched Broccoli, Snap Pea and Pea Salad with Creamy Almond Dressing

    Blanched Broccoli, Snap Pea and Pea Salad with Creamy Almond Dressing

    Topped with a tangy almond dressing, this healthy green salad is as delicious as it is satisfying.

    Yield: Serves 4 to 6
    Cooking Time: 30 Minutes
    Prep Time: 20 Minutes
    Ingredients: 

    Salad:

    • 1 head of broccoli, chopped
    • 2 cups sugar snap peas, trimmed
    • 2 cups green peas
    • 1 head of red leaf lettuce, washed and chopped
    • 1 grated carrot
    • 1 grated beet
    • 1 cup cherry tomatoes, halved
    • 1 avocado, sliced

    Dressing:

    • 5 Tbsp creamy almond butter
    • ¼ cup apple cider vinegar
    • 2 Tbsp olive oil
    • 2 Tbsp water
    • 3 Tbsp soy sauce
    • 2 tsp liquid sweetener
    • 1 ½ Tbsp grated ginger
    • ½ tsp black pepper
    • Juice from ½ a lemon
    • Dash of cayenne pepper
    Instructions: 
    1. Boil water and steam broccoli for 3 minutes, add sugar snap peas to broccoli for 3 more minutes, then put in peas for one minute. The color of each vegetable should turn bright green and beans will be crisp. Rinse under cold water twice and place in colander to drain.
    2. Place the remaining salad ingredients into a bowl. Add the vegetables from the colander. Mix well.
    3. Make dressing by putting all ingredients in blender and blending well.
    Pour over top of salad and Enjoy!
    By Collage Video | | Healthy, Recipe, Wai Lana, Weekly Blog, wellness | 0 comments | Read more

    Candied Pecan Roasted Beet Salad with Maple Balsamic Dressing

    This salad takes some time to prepare, but once assembled, the combination of fresh greens and sprouts mixed with oven-roasted beets, crunchy candied pecans, soft goat cheese, and a sprinkling of pomegranate will surely delight everyone’s taste buds.

    Yield: Makes 6 large portions or 8 small portions
    Cooking Time: 45 Minutes
    Prep Time: 20 Minutes
    Ingredients: 

    Salad

    • 4 medium beets
    • 2 Tbsp olive oil
    • 3/4 cup pecans
    • 1/4 cup maple syrup
    • Dash of cayenne pepper
    • 5 cups washed salad greens (mix of arugula and baby romaine)
    • 2 cups sunflower sprouts
    • 1 medium shallot
    • 1/4 cup or 130 gram round package of soft, unripened goat cheese with herbs
    • ½ cup pomegranate kernels

    Dressing

    • 2 Tbsp olive oil
    • 1 Tbsp apple cider vinegar
    • 1½ tsp maple syrup
    • 1½ Tbsp Dijon mustard
    • 1/4 tsp salt
    Instructions: 

    Salad

    Preheat oven to 375F.

    1. Peel and chop beets to bite-size pieces. Coat with olive oil.
    2. Line a cookie sheet with parchment paper and lay beets flat. Roast beets for 45 minutes until tender. Remove from oven when done and let cool for at least 15 minutes.
    3. While the beets are roasting, put pecans, maple syrup, and dash of cayenne in a saucepan. Turn heat to medium-high to allow maple syrup to boil. Once boiled, stir and use a spatula to scrape pecans onto a piece of parchment paper, separating the pieces so they don’t touch each other. Let cool for approximately 15 minutes.
    4. Wash salad greens and place in salad bowl.
    5. Place sunflower sprouts on top.
    6. Place cooled beets on top of salad greens and sprouts.
    7. Chop shallot and spread over greens and beets.
    8. Slice goat cheese in rounds and also spread over greens.
    9. Top with candied pecans and pomegranate kernels.

    Dressing

    1. Pour all ingredients in bowl. Whisk to combine. Pour over salad.

    Serve immediately.

    By Collage Video | | Healthy, Recipe, Wai Lana, Weekly Blog | 0 comments | Read more

    Thai Vegetable Spring Rolls with Almond Butter Dipping Sauce

    This is one of those recipes that is easy, healthy, and super gourmet. Your friends will thank you for feeding them such a healthy and delicious meal and you’ll have fun eating it without any guilt!

    Yield: 10 rolls
    Cooking Time: 30 Minutes
    Prep Time: 10 Minutes
    Ingredients: 
    • 1 block firm tofu cut into long strips, keeping the width of a slice of bread
    • 2 Tbsp butter
    • 2 Tbsp soy sauce
    • 2 Tbsp nutritional yeast 
    • 1 Tbsp of real maple syrup
    • Pepper to taste
    • 1 shredded carrot
    • 1 red bell pepper, thinly sliced
    • 8 lettuce leaves rolled and the sliced
    • Fresh sprigs of either mint or cilantro or both for each wrap
    • 8 to 12 rice paper wraps approx. 8½” in diameter
    • 4 servings of kelp, udon, or rice vermicelli cooked and rinsed
    • Warm water in a large shallow bowl

    Dipping Sauce: 

    • 1/2 cup raw almond butter
    • 1/2 cup water
    • Juice of 1 lime
    • 1 tsp Himalayan sea salt
    • 1 tsp of any liquid sweetener
    • 2 tsp dried onion
    • 1 Tbsp fresh ginger root grated
    • 2 Tbsp toasted sesame oil 
    • Pinch of dried chili flakes to taste
    Instructions: 
    1. In a large skillet, over medium-high heat, pan-fry the tofu in butter and soy sauce for a few minutes. Add nutritional yeast, and pepper and cook until golden but still soft. This should take about 8 minutes. Then add maple syrup, turning tofu strips as necessary for 1 more minute. Turn off heat and leave in pan.
    2. Make dipping sauce by putting all dipping sauce ingredients in blender. Blend until smooth. Set aside.
    3. Put chopped carrot, red pepper, and lettuce in a bowl and pour a few tablespoons of the dipping sauce over and mix as you would if it were a salad. Set aside.
    4. To wrap, have all items in front of you, including the carrots, tofu, noodles, and fresh herbs (cilantro and/or mint). Soak the rice wrap in warm water for approximately 10 seconds unit it is moist. Pull out the wrap being extra careful to not let the sides stick together. Place the wrapper on a cutting board.  Add a small amount of each item 2 inches up from the bottom in a 5 inch line, leaving just enough room for the part below it to be flipped around and tucked under the filling.  Fold in both sides and continue to wrap tightly. 
    5. After each roll has been wrapped, use the remainder of the sauce for dipping.
    By Collage Video | | Healthy, Recipe, Wai Lana, Weekly Blog, wellness | 0 comments | Read more

    Red Lentil Dhal

    This dhal has a very simple texture and yet is intricately and authentically flavored with Indian spices. If you have never tried dhal before, this recipe will make it a memorable experience. Take the opportunity to experiment with the amount of chili flakes you add according to how spicy you like your food. With or without the extra spice, it is a delightful companion to basmati rice.

    Yield: Serves 4
    Cooking Time: 45 Minutes
    Prep Time: 15 Minutes
    Ingredients: 
    • 2 Tbsp olive oil
    • 1 Tbsp black mustard seed
    • 1 tsp ground coriander
    • 1 tsp ground cumin
    • 1 tsp curry powder
    • 1/8 tsp chili flakes
    • 1 garlic clove, crushed
    • 1 small onion, chopped
    • 1 two-inch piece of fresh ginger, grated
    • 4 large ripe tomatoes, chopped
    • 2 cups of red lentils
    • 6 cups of water
    • ½ tsp salt
    • 3 Tbsp tomato paste
    • 1½ cups Swiss chard, washed and chopped
    • Sliced lemons to garnish
    Instructions: 
    1. In a medium pot, add olive oil and sauté spices.
    2. Add garlic, onion and ginger and let cook for a few minutes.
    3. Add chopped tomatoes and let cook for a few more minutes.
    4. Add water, lentils and salt. Raise to high heat till boiling, then lower to simmer and cook until lentils are tender.
    5. Add tomato paste and chard. Stir to combine. Cook for an additional 10 minutes.

    *Can use more or less water for desired thickness. Serve with lemon slices.

    By Collage Video | | Healthy, Recipe, Wai Lana, wellness | 0 comments | Read more

    Almond Supreme Salad Dressing

    Almond Salad Dressing

    Don't let the long list of ingredients in this dressing throw you off. Once assembled, it takes no time to put it all in a blender. The end result is a deliciously creamy salad dressing, perfect for any combination of crunchy vegetables or even steamed greens.

    Yield: 4 to 6 servings
    Cooking Time: 0 Minutes
    Prep Time: 5 Minutes
    Ingredients: 
    • 5 Tbsp creamy almond butter
    • ¼ cup apple cider vinegar
    • 2 Tbsp olive oil
    • 2 Tbsp water
    • 3 Tbsp soy sauce
    • 2 tsp liquid sweetener
    • 1½ Tbsp grated ginger
    • ½ tsp black pepper
    • Juice from half a lemon
    • Dash of cayenne pepper
    Instructions: 
    1. Make dressing by putting all ingredients in blender and blending well.
    2. Pour over top of salad
    By Collage Video | | Healthy, Recipe, Wai Lana, Weekly Blog, wellness | 0 comments | Read more

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