5 Healing Recipes You Can't Afford Not To Try (2024)

Certain nutrients are so powerful, they can turn off genes related to specific diseases. Use these edible Rx's to counteract your family history and DNA—and control your destiny.

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The gene variant: APOE4
What it does: Increases your risk of Alzheimer's disease (and high cholesterol) by making your body more sensitive to the damaging effects of saturated fat—a big contributor to the condition.
What you can do: Eat more vegan meals low in saturated fats and high in veggies and plant-based monounsaturated fats like olive oil, nuts, and seeds.
Recipe to try:

Brain-Boosting Eggplant Lasagna

PREP TIME: 40 minutes / TOTAL TIME: 1 hour, 25 minutes / SERVINGS: 8

1 pkg (14–16 oz) firm or semifirm tofu, drained
2 lg eggplants (about 2 lb total), sliced ¼" thick lengthwise
1 Tbsp olive oil
1 med yellow onion, chopped
2 cloves garlic, minced
10 oz cremini mushrooms, sliced (about 3½ c)
1 jar (24 oz) marinara sauce
½ c chopped fresh parsley
1 Tbsp freshly grated lemon zest
6 oz shredded dairy-free mozzarella-style cheese (we like Daiya Mozzarella Style Shreds)

1. PLACE tofu in fine mesh strainer over bowl and set aside. Heat oven to 375°F. Arrange eggplant on 2 sheet pans lightly coated with cooking spray. Coat eggplant with cooking spray and roast until lightly browned, about 12 minutes.
2. HEAT oil in large skillet over medium heat. Add onion and garlic and cook until soft, 5 to 6 minutes. Add mushrooms and cook until tender, about 8 minutes. Add marinara sauce, reserving ½ cup, and bring to simmer. Cook until slightly thickened, about 8 minutes.
3. PLACE tofu in medium bowl with parsley, lemon zest, and half of the cheese. Stir until mixture resembles ricotta.
4. SPREAD remaining ½ cup marinara sauce evenly in 13" × 9" baking pan. Layer one-third of the eggplant in pan, then top with one-third of the tofu mixture and one-third of the marinara sauce. Repeat twice. Sprinkle with remaining cheese. Bake until eggplant is tender, about 25 minutes. Cool 20 minutes. Cut into squares and serve.

NUTRITION (per serving) 264 cal, 14 g pro, 26 g carb, 8 g fiber, 6 g sugars, 13.5 g fat, 3 g sat fat, 578 mg sodium

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Variants of genes: NRXN3, FTO, FAIM2, MC4R, MSRA, and TFAPB2
What they do: Together, these may increase the chance that you'll pack on extra pounds, particularly around your middle.
What you can do: Eat more calcium-rich foods like cheese, milk, and yogurt, which have been shown to shrink dangerous belly fat.
Recipe to try:

Slimming Veggie Omelet Squares

PREP TIME: 15 minutes / TOTAL TIME: 1 hour 15 minutes / SERVINGS: 6

1 med sweet potato, peeled and cut into ½"-thick wedges
3 sm carrots, halved crosswise then twice lengthwise
1 med onion, halved and sliced ¼" thick
1 Tbsp olive oil
2 tsp chopped fresh thyme
2 Tbsp roughly chopped parsley
8 lg eggs
½ c 2% plain Greek-style yogurt
½ c whole milk
2 oz goat cheese, crumbled
2 Tbsp grated Parmesan
4 c arugula

1. HEAT oven to 400°F. Place sweet potato, carrots, and onion in 8" × 8" baking pan. Toss with oil and thyme and season with ¼ teaspoon each kosher salt and black pepper. Roast until vegetables are tender, about 30 minutes. Toss with parsley and arrange in even layer in pan.
2. WHISK eggs, yogurt, and milk in medium bowl. Pour over vegetables and top with goat cheese and Parmesan. Bake until puffed and set, about 20 minutes. Remove from oven and let rest 5 to 10 minutes before cutting into squares and serving with arugula.

NUTRITION (per serving) 228 cal, 15 g pro, 13 g carb, 3 g fiber, 5 g sugars, 13 g fat, 5 g sat fat, 341 mg sodium

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The gene variants: ARMS2 rs10490924 and CFH rs1061170
What they do: Increase your risk of age-related macular degeneration, potentially by triggering an immune response that leads to inflammation and retina damage.
What you can do: Have a weekly serving of fish and eat more lutein- and zeaxanthin-rich foods, such as spinach, collards, green beans, Brussels sprouts, and oranges, to drop your risk by up to 40%.
Recipe to try:

Trout with Orange Sauce & Veggie Hash

PREP TIME: 25 minutes / TOTAL TIME: 45 minutes / SERVINGS: 4

1 box (10 oz) whole wheat couscous (we like Hodgson Mill)
2 Tbsp olive oil
2 cloves garlic, sliced
1 sm bunch collard greens (about 1 lb), stemmed and sliced
8 oz brussels sprouts, trimmed and quartered
4 oz green beans, trimmed and cut into ½" pieces
1 Tbsp unsalted butter
4 skin-on trout fillets (about 4 oz each)
2 med navel oranges
1 sm shallot, minced

1. COOK couscous per package directions and set aside. Heat oil and garlic in large skillet over medium heat. Add collard greens, brussels sprouts, and beans. Cook until vegetables are crisp-tender, 10 to 12 minutes. Season with ¼ teaspoon each kosher salt and black pepper. Transfer to bowl and set aside.
2. WIPE skillet clean. Add ½ tablespoon of the butter and heat over medium heat. Add trout, skin side down, and cook 4 to 5 minutes. Flip and cook until fish flakes, 2 to 3 minutes. Transfer to plate.
3. GRATE 1 tablespoon zest from 1 orange and set aside. Segment oranges, catching juice over bowl. Squeeze excess juice from orange membranes.
4. HEAT remaining ½ tablespoon butter in skillet. Add shallot and cook until soft, about 2 minutes. Add zest, half of the orange segments, and juice and cook until reduced slightly and orange begins to break down, about 3 minutes. Serve trout topped with orange sauce and remaining orange segments, alongside hash and couscous.

NUTRITION (per serving) 490 cal, 29 g pro, 61 g carb, 10 g fiber, 9 g sugars, 16 g fat, 4 g sat fat, 346 mg sodium

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The gene variant: 9p21
What it does: Doubles your risk of having a heart attack, potentially by thickening the heart muscle.
What you can do: Eat a diet rich in anti-inflammatory foods such as fruits, vegetables, whole grains, and nuts, which can lower your risk of a heart attack to that of someone without the gene.
Recipe to try:

Moroccan Pork & Quinoa Bowl

PREP TIME: 30 minutes / TOTAL TIME: 50 minutes / SERVINGS: 6

1½ c quinoa
2 c shredded carrots (about 8 med)
1½ lb pork tenderloin, cut into 1" pieces
1 tsp turmeric
1 tsp ground cumin
1 tsp cinnamon
½ tsp crushed red-pepper flakes (optional)
2 Tbsp safflower oil
1 lg onion, chopped
2 cloves garlic, sliced
1 can (14.5 oz) diced tomatoes
1 can (15.5 oz) chickpeas, rinsed and drained
½ c dried apricots, halved
½ c raisins
Chopped raw almonds (optional)
Pomegranate seeds (optional)

1. COOK quinoa per package directions with carrots and set aside.
2. TOSS pork and spices in large bowl until well coated. Season with ¼ teaspoon each salt and black pepper. Heat 1 tablespoon of the oil in medium pot over medium heat. Working in 2 batches, add pork and cook until browned, about 4 minutes per batch. Transfer to plate. Drain fat from pot.
3. HEAT remaining 1 tablespoon oil in pot. Add onion and garlic and cook until soft, about 6 minutes. Add tomatoes (with juice), chickpeas, apricots, raisins, and½cup water. Simmer, partially covered, until stew thickens and apricots are tender, 8 to 10 minutes. Return pork to pot and cook untilheated through and still tender, 4 to 5 minutes.
4. SEASON quinoa with kosher salt and black pepper to taste. Divide into 6 portions and serve topped with stew and (if using) almonds and pomegranate seeds.

NUTRITION (per serving) 486 cal, 34 g pro, 64 g carb, 10 g fiber, 20 g sugars, 11 g fat, 1.5 g sat fat, 559 mg sodium

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The gene variants: FADS1 and FADS2
What they do: Increase your risk of colon cancer by boosting concentrations of a proinflammatory omega-6 fat in your colon.
What you can do: Eat a Mediterranean-style diet low in omega-6 fats, which can cut inflammation levels by up to 16%, and load up on peas, broccoli, kale, cabbage, garlic, and egg yolks, all of which may turn on tumor-fighting genes.
Recipe to try:

Green Soup

PREP TIME: 15 minutes / TOTAL TIME: 35 minutes / SERVINGS: 8

2 Tbsp olive oil
1 med onion, roughly chopped
3 cloves garlic, roughly chopped
6 c low-sodium chicken broth
3 c packed, torn kale, stemmed
2 c broccoli florets
1 pkg (10 oz) frozen peas
4 hard-boiled eggs, chopped
4 oz sliced prosciutto, cooked crisp and crumbled

HEAT oil in large pot over medium heat. Add onion and garlic and cook until soft, 6 to 8 minutes. Add broth and bring to a simmer. Add kale, broccoli, and peas. Cook until vegetables are just tender, about 8 minutes. Puree in batches with immersion blender or in standing blender until smooth. Season with kosher salt and black pepper to taste. Serve topped with eggs and prosciutto.

NUTRITION (per serving) 180 cal, 14 g pro, 12 g carb, 3 g fiber, 3 g sugars, 9 g fat, 2 g sat fat, 518 mg sodium

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