Joy Bauer's Food Cures

Here are some healing recipes from "Joy Bauer's Food Cures" that can make you happier, ease pain and help you sleep better.

Brighten Your Mood

CHOPPED CHICKEN SALAD WITH APPLES AND WALNUTS

This salad provides generous amounts of protein, high-quality carbs, soluble fibers and 80 percent of your daily requirement for folate.

1 to 2 cups chopped romaine lettuce

4 to 5 ounces chicken breast cooked, cooled and chopped

1/2 cup canned chickpeas (garbanzo beans)

1/2 medium Fuji or McIntosh apple (with skin) chopped

1/4 cup chopped cucumber (with peel)

1/4 cup chopped tomato

1/4 cup chopped avocado

1/4 cup chopped celery

2 scallions, finely chopped

1 tablespoon chopped walnuts

2 to 4 tablespoons reduced-calorie raspberry vinaigrette

Place the lettuce in a large bowl. Add the chicken, chickpeas, apple, cucumber, tomato, avocado, celery, scallions and walnuts. Drizzle with the vinaigrette and toss to coat.

Makes 1 serving.

Nutrition data per serving: 569 calories, 44 grams protein, 53 grams carbohydrate, 23 grams fat (2.5 grams saturated), 91 milligrams cholesterol, 700 milligrams sodium, 14 grams fiber, plus 320 mcg folate

Ease the Pain

GINGER-SPICED MUFFINS

You can enjoy these as a midday snack or coupled with your morning eggs, fat-free yogurt or a glass of milk for breakfast. They're only 131 calories and can help ease the aches and pains of arthritis.

1/2 cup packed brown sugar

1 1/2 cups whole wheat flour

2 teaspoons baking powder

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1/2 teaspoon salt

1 egg

1 cup fat-free milk

1/2 cup canned 100 percent pure pumpkin

1/4 cup canola oil

1/2 teaspoon grated orange zest

Preheat oven to 375 degrees. Lightly spray 12 muffin cups with nonstick cooking spray.

In a large mixing bowl, stir together the brown sugar, flour, baking powder, cinnamon, ginger and salt.

In a small bowl, beat the egg for 30 seconds, until foamy. Add the milk, pumpkin, oil and orange zest. Beat well. Add the egg mixture to the flour mixture, and stir until the flour mixture is moistened.

Fill the muffin cups three-quarters full with batter. Bake for 15 minutes, until the tops spring back when you touch them with a finger. Turn out muffins onto a wire rack to cool. Once cool, you can freeze the muffins, tightly wrapped, for up to two months.

Makes 12

Nutrition data: 131 calories, 3 grams protein, 19 grams carbohydrates, 5 grams fat (0 saturated), 18 milligrams cholesterol, 20 milligrams sodium, 2 grams fiber

Sleep Soundly

BANANA-MANGO PARFAIT

This sleepy-time snack is comprised of three ingredients - banana, mango and fat-free ricotta cheese - so your body gets a blast of nutrition before bed.

1 ripe medium mango, peeled and cubed

2 tablespoons sugar

1 cup fat-free ricotta cheese

1/2 cup mint leaves, finely sliced, plus 3 whole sprigs for garnish

1 large banana

Puree the mango and sugar in a blender until smooth. Transfer to a large bowl and stir in the ricotta and sliced mint.

Spoon 2 tablespoons of the ricotta mixture into each of three parfait glasses. Top with half of the banana slices and another layer of ricotta. Top with remaining banana and then the remaining ricotta mixture.

Garnish each glass with a sprig of fresh mint. Serve immediately or chill up to 4 hours.

Makes 3 servings

Nutrition data: 164 calories, 8 grams protein, 33 grams carbohydrates, 0 grams fat, 20 milligrams cholesterol, 201 milligrams sodium, 2 grams fiber