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Home Remedy Food Recipes

Updated on February 4, 2013
Spinach and other green leafy vegetables can add to our health. Our teachers have been telling us this for a hundred years in school.
Spinach and other green leafy vegetables can add to our health. Our teachers have been telling us this for a hundred years in school. | Source

Eat Your Way to Better Health

A number of common conditions can be prevented or treated through diet and nutrition. The following is a group of recipes for healthy mealtime dishes with ingredients that have been recommended by nutritionists, physicians, and health-conscious friends that have found certain helpful foods useful in alleviating annoying physical complaints.

Anti-Cramp Salad

If you have ever been awoken with a Charlie Horse (severe cramp) in a thigh or calf muscle, you have likely wished for a permanent cure. An OSU basketball player once told me that one way to stop the cramp is to sit up, extent your legs straight out in front of you as much as possible, grab all the toes and top part of the foot of the leg that is cramping, and pull back firmly. The next time I had such a cramp in the calf area, I tried this method and it worked. The technique might work for you in relieving cramps in the thigh muscles, but it does not work for me.

One way of preventing muscle cramps is to ensure that you eat foods that contain calcium, magnesium, and potassium. By intaking magnesium, some people also find that they lose their chocolate cravings. The following recipe is high in magnesium.

Mighty Magnesium Salad

Feeds 4 People


  • 5 Cups torn spinach, washed and dried
  • 12 ounces of your favorited cooked white fish like halibut, cod, or canned chunk white tuna.
  • 1 Large carrot, cleaned and cut into match sticks
  • 1 Green onions, cliced thin, using part of the greens as well; save some for garnish.
  • 1 Cup canned black beans


  • 3/4 Cup plain yogurt
  • 1 Tbsp lemon juice
  • 1 Tbsp fresh chopped parsley
  • 1 or 2 Cloves of garlic, peeled and minced


  • In a large bowl, mix the Dressing ingredients with a fork or a whisk.
  • Add carrot, fish, spinach and green onions (except the portion saved for garnish) and toss all together to coat with dressing.
  • Serve in four salad bowls and scoop black beans on top of each salad.
  • Garnish with remaining green onions.

Cod | Source
Tangerines | Source

Sitting Pretty With Fiber and Fluids

Doctors at the Cleveland Clinic in Ohio and Florida find that hemorrhoids are caused by 1) lack of fiber in the diet and 2) lack of fluid intake. Hemorrhoids are neither fun to discuss or to experience and that is a good reason to drink more fluids. In fact, drinking enough water and other fluids help the body in dozens of ways. The tangerines in this dish add a bit of fluid to the morning meal with their fiber. However, the following recipe is full of fiber that can help you avoid painful, annoying hemorrhoids before they occur or reduce and prevent their recurrence. Fiber can also reduce levels of "bad" cholesterol in the blood.

A Pain-Easing Breakfast

Serves 4 as either a cold or hot cereal


  • 1.5 Cups of rolled oats
  • 3 Cups water (I use spring water)
  • 1 Tbsp nonfat or low-fat yogurt
  • 1 Tbsp honey
  • 2 Delicious or other eating apples, washed ut left unpeeled, cored and chopped
  • 1 Tangerines divided into clean sections (remove peel and membranes)
  • 1/3 Cup almonds or walnuts


  • For a cold cereal, pour the oats into a large mixing bowl
  • Add water to the bowl and soak covered overnight or at least 60 minutes.
  • Add the remaining ingredients, stir, and serve in bowls.
  • For a hot cereal, place all ingredients except the yogurt and tangerines into a large pot and cook over medium-high heat until desired consistency is reached. Remove from heat, stir in yogurt and tangerines and serve.

Chard: high in folate. Beans, broccoli, spinach, and orange juice are also high in folate. (
Chard: high in folate. Beans, broccoli, spinach, and orange juice are also high in folate. (

Aching Calves and Folate

If your calf muscles begin to ache when you walk a short distance, the pain may be caused by a lack of oxygen stemming from narrowed blood vessels. The narrowing may be caused by accumulation of cholesterol and fat. The following recipe can help prevent and reduce the problem by adding folate to your diet. Check with your doctor if you are concerned about calf pain while walking; smoking can lead to this condition and other circulatory conditions may be at fault.

Walkabout Casserole

Serves 4 to 6


  • 2 tsp Extra Virgin Olive Oil (EVOO)
  • 1 tsp red pepper flakes
  • 2-3 Cloves garlic, peeled and minced
  • 12 Cups of chard, cut into strips about 2 inches wide
  • 1 Can (around 20 ounces) of cannellini beans, drained (save juice for gravies in other dishes)
  • 2 Fresh chopped tomatoes
  • 1 Cup broccoli florets
  • 1 tsp sage
  • 1/2 Cup bread crumbs
  • 1/2 Cup Parmesan cheese


  • Preheat oven to 350 degrees F or about 176 degrees C.
  • Place a large skillet over a medium heat and warm the pan. Then add 1 tsp extra virgin olive oil and swirl it to cover the bottom.
  • Add pepper flakes and garlic, cooking until fragrant and garlic begins to soften.
  • Add chard and cook 3 minutes.
  • Add beans and broccoli, stir, and cook 5 minutes.
  • Remove skillet from stove top and add in tomatoes and sage.
  • Cooking-spray a rectangular baking dish, pour contents of skillet into it, spread evenly and top with bread crumbs and Parmesan.
  • Drizzle the rest of the EVOO over the top of the casserole and bake 30 minutes or until a golden bubbling brown.

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    • Pamela99 profile image

      Pamela Oglesby 

      8 years ago from Sunny Florida

      This is an excellent hub. I love the recipes for the various problems. Good job.

    • Zsuzsy Bee profile image

      Zsuzsy Bee 

      8 years ago from Ontario/Canada

      Patty I look forward to that dinner too. The chicken and ducks are doing fabulous now that its getting a bit warmer they're outside more and not cooped up inside. If you need eggs let me know I get about 45/day and about 9-10 duck eggs too.

      Take care


    • profile image


      8 years ago

      Nice hub about healthy recipes everybody should read. Like the salad recipe.

    • Patty Inglish, MS profile imageAUTHOR

      Patty Inglish MS 

      8 years ago from USA. Member of Asgardia, the first space nation, since October 2016

      Sandy - Always there are new things that we could have used several years ago, right! Makes you want to live another 100 years to see it all...Thanks for reading.

      Zsuzsy Bee - One day we'll have the opportunity to visit and enjoy several recipes together and I look forward to that future. How are the ducks and chickies?

    • Zsuzsy Bee profile image

      Zsuzsy Bee 

      8 years ago from Ontario/Canada

      That walkabout casserole looks good. Chard, broccoli, parmesan etc.... what more can anyone ask for. I just happened to have Swiss chard along with the rest of the ingredients... wanna come for dinner Patty? The best part obviously, is that this casserole will do the body good.

      Great hub as always thanks for sharing


    • Sandyspider profile image

      Sandy Mertens 

      8 years ago from Wisconsin, USA

      Little typo in my last comment. I enjoyed reading this.

    • Sandyspider profile image

      Sandy Mertens 

      8 years ago from Wisconsin, USA

      Where was this leg cramp salad when I was pregnant? Nice tips.

    • Hello, hello, profile image

      Hello, hello, 

      8 years ago from London, UK

      Thank you, Patty, for sharing all these tips and recipees

    • Patty Inglish, MS profile imageAUTHOR

      Patty Inglish MS 

      8 years ago from USA. Member of Asgardia, the first space nation, since October 2016

      I appreciate all your good comments! Many doctors have said that the body heals itself with a little help from the physician. Preparing these types of dishes can certainly help both the body and the doctor to do their jobs. :)

    • katiem2 profile image


      8 years ago from I'm outta here

      I love reading about helpful and healthful tips! Thanks :) Peace :)

    • Lgali profile image


      8 years ago

      wow very nice hub lot of good and healthy recipes Thanks


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