Warm Salad of Summer Squash with Swordfish and Feta
Yield: 4 Servings Serving Size: 2 Cups
This summer salad utilizes seasonal ingredients such as squash and zucchini. The addition of swordfish makes this salad a heartier option for an easy summer dinner. Swordfish contains omega-3 fatty acids which can promote heart health while olive oil promotes HDL levels.
8 ounces uncooked penne pasta
3 tablespoons extra-virgin olive oil, divided
1 (10-ounce) swordfish steak
3/4 teaspoon kosher salt, divided
3/4 teaspoon freshly ground black pepper, divided
1 medium yellow squash, quartered lengthwise
1 medium zucchini, quartered lengthwise
8 squash blossoms, divided
1/4 cup fresh mint leaves
1/4 cup fresh basil leaves
1/4 cup fresh dill fronds
3 tablespoons fresh lemon juice
2 ounces feta cheese, crumbled (about 1/2 cup)
1. Gather all ingredients and equipment.
2. Preheat grill to high heat.
3. Cook pasta according to package directions making sure to omit salt and added fat. Then drain pasta.
4. Coat the fish with 1 tablespoon of the oil and ¼ teaspoon of salt and ¼ teaspoon pepper. Grill the fish for five minutes on each side. Once removed from grill, let stand for five minutes. Break into bite size pieces.
5. Toss squash, zucchini, 1 tablespoon of oil, ¼ teaspoon salt, ¼ teaspoon pepper, and place vegetables on the grill for about three minutes or until tender. Let cool slightly and cut into long pieces.
6. To finish, cut 4 squash blossoms into 1/4-inch-wide strips. Combine blossom strips, pasta, fish, squash, zucchini, remaining 1 tablespoon oil, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, herbs, and juice in a large bowl; toss to coat. Top with feta; garnish with remaining squash blossoms.
Nutrient Analysis: Calories: 458, Fat: 19g, Saturated fat: 5g, Monounsaturated fat: 10g, Polyunsaturated fat: 2g, Protein: 25g, Carbohydrate: 47g, Fiber: 3g, Cholesterol: 59mg, Iron: 3mg, Sodium: 587mg, Calcium: 117mg.
Recipe courtesy of www.Myrecipes.com, accessed 7/22/2014.
Yield: 4 Servings Serving Size: ¾ Cup
This refreshing summer salad is a great accompaniment to grilled dishes. In-season cucumbers and watermelon give the salad an extra boost of fresh flavor and fluids to help stay hydrated.
1 tablespoon olive oil
2 teaspoons fresh lemon juice
1/4 teaspoon salt
2 cups cubed seedless watermelon
1 cup thinly sliced English cucumber
1/4 cup thinly vertically sliced red onion
1 tablespoon thinly sliced fresh basil
1. Combine all ingredients in a large bowl and toss to combine. Garnish with sliced basil.
Nutrient Analysis: Calories: 60, Fat: 3.5g, Saturated fat: 0.5g, Monounsaturated fat: 2.5g, Polyunsaturated fat: 0.4g, Protein: 0.8g, Carbohydrate: 8g, Fiber: 0.6g, Cholesterol: 0.0mg, Iron: 0.3mg, Sodium: 149mg, Calcium: 13mg.
Recipe courtesy www.Myrecipes.com, accessed 7/22/2014.
Blueberry-peach Ice Pop
Yield: 10 Servings Serving Size: 1 Pop
This foolproof dessert is perfect for hot summer days. Not only are these pops vibrantly colored, but they are full of vitamins and fiber due to the fruit purees.
2/3 cup sugar, divided
3 tablespoons fresh lemon juice, divided
3 cups fresh blueberries
1 cup peeled, pitted, and sliced peach (about 1 large peach)
1/3 cup heavy whipping cream
1. Combine 3 tablespoons sugar, 2 tablespoons lemon juice, and berries in a food processor. Blend until smooth. Strain the puree through a fine-mesh sieve over a bowl making sure to press puree through sieve to extract all of the juice. Discard remaining solids.
2. Place the remaining 1 tablespoon juice and peach in a food processor; process until smooth. Place cream in a large bowl; beat with a mixer at high speed until soft peaks form. Gradually add remaining sugar, beating until stiff peaks form. Stir one quarter of whipped cream into peach mixture. Gently fold remaining cream into peach mixture; chill. Divide half of the blueberry mixture evenly among 10 (4-ounce) ice-pop molds. Freeze 25 minutes or until set. Uncover and top each serving with peach mixture. Insert Popsicle sticks into center of each mold; freeze for 25 minutes or until set. Uncover and top each serving with remaining blueberry mixture. Freeze for 4 hours or until thoroughly frozen.
Nutrient Analysis: Calories: 140, Fat: 4g, Saturated fat: 2g, Monounsaturated fat: 1g, Polyunsaturated fat: 0.2g, Protein: 1g, Carbohydrate: 27.5g, Fiber: 1.6g, Cholesterol: 13.6mg, Iron: 0.2mg, Sodium: 4mg, Calcium: 11mg.
Recipe courtesy www.myrecipes.com, accessed 7/22/2014
Mango coconut sorbet
Rainbow kale slaw
Yield: 4 servings
In a large bowl, combine kale, cabbage orange segments, onion, bell pepper and sunflower seeds. In a small bowl, whisk together mustard, orange juice, vinegar and pepper. Pour over the kale mixture and toss to coat. Serve immediately or refrigerate for up to two days.
Quick black bean burgers
Yield: 4 servings
Place bun in food processor; process 4 times or until crumbs measure about 1 cup. Combine 1 TSBP oil, garlic and beans in processor; pulse 8 times or until beans make a thick paste. Scrape bean mixture into bowl with breadcrumbs. Stir in rind and remaining ingredients. With moistened hands, divide bean mixture into 4 equal portions, shaping into 3 inch patties. Heat remaining 2 TBSP oil in large skillet over medium-high heat. Add patties and reduce heat to medium and cook 4 minutes or until edges are browned. Carefully turn patties over; cook 3 minutes or until bottom edges are done.
Turkey burger pitas with tahini sauce
Yield: 4 servings
Combine first five ingredients in a small bowl. Combine onions, parsley, salt, onion powder and turkey in large bowl. Divide mixture into 4 equal portions shaping each into ½ inch thick patty. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add patties to pan and cook for 4 minutes on each side or until done. Line ½ pita with lettuce leaf, add 1 patty, 1 tomato slice and 2 TBSP tahini sauce.
Yield: 3 cups, serves 8
In a large bowl, toss together strawberries, lime juice, salt, green onions and jalapeno. Add to salads, burgers, grilled fish or serve with tortilla chips.
Fajita-Style Beef Tacos
Here is a quick and easy recipe in celebration of Cinco-de-Mayo. The mango gives a nice twist of sweetness and is a good source of Vitamin A &C.
Yield: 8 servings
12 oz. boneless beef sirloin steak, cut ¾ inch thick
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1/8 teaspoon cayenne pepper
1 tablespoon canola oil
2 cups halved and thinly sliced sweet onions, such as Vadalia or Maui
8 6-inch corn tortillas, warmed
1 mango, seeded, peeled, and chopped
¼ cup snipped fresh cilantro
1. Preheat broiler. Trim fat from steak. In a small bowl combine salt, black pepper and cayenne pepper; sprinkle evenly over steak. Place steak on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 8to 12 minutes or until desired doneness, turning once. Cover with foil; let steak stand for 5 minutes.
2. Meanwhile, in a large skillet heat oil over medium heat. Add onions; cover and cook about 12 minutes or until very tender and brown, stirring occasionally. Turn heat to medium-low if onions start to get too brown.
3. Thinly slice steak across the grain. Divide steak, onions and mango among tortillas. Sprinkle each with cilantro and serve with lime wedges for squeezing. Serve immediately.
Nutrient analysis: 377 calories, 15 g fat, 5g saturated fat, 39 mg cholesterol, 140 mg sodium, 41 g carbs, 6 g fiber, 22 g protein
Recipe courtesy of Better Homes and Gardens, via www.bhg.com 3/18/2014.
Mackerel with Herb Salad
Try not to be discouraged by the total fat content of this recipe. The majority of fat is coming from heart healthy items such as the mackerel, walnuts and olive oil which contribute to the higher content of mono- and poly-unsaturated fat. Keep track of the type of mackerel selected as King and Spanish mackerel are considered to contain high amounts of mercury. North Atlantic and Chub mackerel contain lower amounts of mercury.
Yield: 4 servings
1 cup cold water
3 ½ teaspoons salt, divided
1 teaspoon sugar
4 (6oz) mackerel fillets
2 cups fresh flat-leaf parsley leaves
1 cup thinly sliced Vidalia or other sweet onion
1 teaspoon grated orange rind
1 cup orange sections (~2 medium)
¾ cup fresh tarragon leaves
2/3 cup walnuts, toasted and coarsely chopped
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
½ teaspoon grated garlic
1. Preheat grill to medium-high heat.
2. Combine 1 cup water, 1 tablespoon salt and sugar in a shallow dish. Add fillets; let stand 15 minutes. Remove fillets; pat dry. Discard brine. Place fillets, skin side down, on a grill rack coated with cooking spray. Frill 10 minutes or until desired degree of doneness. (Do not turn fillets.) Keep warm.
3. Combine parsley leaves, onion slices, orange rind, orange sections and tarragon in a bowl. Sprinkle herb mixture with ¼ teaspoon salt; toss. Combine walnuts and remaining ingredients, stirring with a whisk until blended. Stir in remaining ¼ teaspoon salt. Place 1 fillet on each of 4 plates; top each with 1 cup herb mixture. Drizzle 2 tablespoons walnut mixture over each serving.
Nutrient analysis: 459 calories, 22 g fat, 2.7g sat. fat, 8g mono-unsat fat, 9.5g poly-unsat fat, 99 mg cholesterol, 795 mg sodium, 23 g carbs, 5 g fiber, 44 g protein
Recipe courtesy of My Recipes, via www.myrecipes.com 4/14/2014
Oatmeal-Flax, Chocolate Chip Cookies
Ground flaxseed can be found in most grocery stores and are typically located in the “Natural/Healthy” food section. Bob’s Red Mill offers ground flaxseed products. It is tasteless and odorless and also helps to keep cookies moist for longer periods of time. Ground flaxseed is an great source of omega-3 fatty acids too!
Yield: 32 cookies
1 ½ cups all-purpose flour
1 cup quick-cooked oats
¼ cup flaxseed, finely ground in a spice grinder, or pre-ground flaxseed
1 teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
12 tablespoons (1/12 sticks) unsalted butter, softened
1 cup granulated sugar
¾ cup packed dark brown sugar
2 large eggs
1 teaspoon vanilla extract
1 cup semisweet chocolate chips
1. Preheat the oven to 350° F. Line baking sheets with parchment paper.
2. Whisk the flour, oats, flaxseed, baking soda, salt and cinnamon in a bowl.
3. Beat the butter, granulated sugar and brown sugar in a large bowl with a mixer on medium-high speed until fluffy, about 4 minutes. Beat in the eggs one at a time, beating well after each addition. Beat in the vanilla. Reduce the mixer speed to low; add the flour mixture and beat until just combined, scraping down the bowl as needed. Stir in the chocolate chips.
4. Drop heaping tablespoons of dough into the prepared baking sheets, about 2 inches apart. Bake until golden brown, 10 to 12 minutes. Let the cookies cool 3 minutes on the baking sheets, then transfer to racks to cool completely.
Nutrient analysis: 151 calories, 7 g fat, 4g sat. fat, 25 mg cholesterol, 83 mg sodium, 621g carbs, 1 g fiber, 2 g protein
Recipe courtesy of Food Network, via www.foodnetwork.com 10/14/2013.
Lemon Coconut Almond Haroset
Yield: 4 cups Serving size: 2 tablespoons
4 teaspoons sugar
1 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
3 Gala apples, peeled, cored and cut into ½ inch pieces
1 Granny Smith apple, peeled, cored and cut into ½ inch pieces
½ cup coarsely chopped almonds
1 1/2 tablespoon dried coconut chips (such as Melissa’s), toasted
Fresh parsley sprigs (optional)
1. Combine sugar, rind, juice and apples in a large bowl. Stir in almonds and coconut. Cover and refrigerate 2 hours. Garnish with parsley, if desired.
Nutrient analysis: 25 calories, 0.9 g fat, 0 mg cholesterol, 0 mg sodium, 4.5 g carbs, 1 g fiber, 0.3 g protein
Recipe from MyRecipes.com, 3/5/2014
Skillet Gnocchi with Chard & White Beans
White beans pack a punch of protein while the chard provides a great source of nutrients such as vitamins A, C and K. To help reduce sodium content further, try making the gnocchi from scratch or dicing up fresh tomatoes without the extra seasoning.
Yield: 6 servings
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 16 oz. package shelf stable gnocchi
1 medium yellow onion, thinly sliced
4 cloves garlic, minced
½ cup water
6 cups chopped chard leaves, (about 1 small bunch) or spinach
1 15oz. can diced tomatoes with Italian seasonings
1 15oz. can white beans, rinsed
¼ teaspoon freshly ground pepper
½ cup shredded part skim mozzarella cheese
¼ cup finely shredded Parmesan cheese
1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.
Nutrient analysis: 325 calories, 7g fat, 8 mg cholesterol, 616 mg sodium, 55 g carbs, 6 g fiber, 14 g protein
Recipe from Eating Well: www.eatingwell.com; 2/10/2014
Chicken and Melon Stuffed Shells
This is a great option for a quick and healthy meal. This recipe might even be fun for the kids to partake in along with adult supervision.
Serving size: one shell
½ medium cantaloupe, halved and seeded
4 dried jumbo macaroni shells
3 oz, chopped cooked chicken breast
¼ cup diced honeydew melon
2 tablespoons plain fat-free yogurt
1 tablespoon lemon juice
1 ½ teaspoon chopped fresh chives
½ teaspoon Dijon-style mustard
Fresh thyme sprigs (optional)
1. Cut the cantaloupe half into thirds; cover and chill two of the wedges. Peel and dice remaining wedge; set aside.
2. Cook macaroni shells according to package directions. Drain and rinse with cold water. Drain again; set aside.
3. In a small bowl, combine diced cantaloupe, chicken, honeydew, yogurt, lemon juice, chives, and mustard. Spoon about ¼ cup of the mixture into each pasta shell. Arrange two filled shells and a chilled cantaloupe wedge on each of two serving dishes. If desired, garnish with thyme springs.
Nutrient analysis: 176 calories, 2 g fat, 26 mg cholesterol, 55 mg sodium, 28 g carbohydrates, 2g fiber, 14g protein
Recipe courtesy of Better Homes and Gardens: via www.bhg.com, 3/18/2014.
Whole-Wheat Irish Soda Bread
In celebration of St. Patrick’s Day here is an easy addition to the menu. The whole wheat flour will help increase overall fiber content. Enjoy a single slice as a side dish or a snack option. Try adding raisins to this recipe for an extra kick of flavor.
Yield: 2 lbs. loaf (~12 servings)
2 cups whole-wheat flour
2 cups all-purpose, flour, plus more for dusting
1 teaspoon baking soda
1 teaspoon salt
2 -1/4 cups buttermilk
1. Preheat oven to 450° F. Coat a baking sheet with cooking spray and sprinkle with a little flour.
2. Whisk whole wheat flour, all-purpose flour, baking soda and salt in a large bowl. Make a well in the center and pour in buttermilk. Using one hand, stir in full circles (starting in the center of the bowl working toward the outside of the bowl) until all the flour is incorporated. The dough should be soft but not too wet and sticky. When it all comes together, in a matter of seconds, turn it out onto a well-floured surface. Clean any extra dough off your hands.
3. Pat and roll the dough gently with floured hands, just enough to tidy it up and give it a round shape. Flip over and flatten slightly to about 2 inches. Transfer the loaf to the prepared baking sheet. Mark with a deep cross using a serrated knife and prick each of the four quadrants.
4. Bake the bread for 20 minutes. Reduce oven temperature to 400° F and continue to bake until the loaf is brown on top and sounds hollow when tapped, 30-35 minutes more. Transfer the loaf to a wire rack and let cool for about 30 minutes.
Nutrient analysis: 165 calories, 1 g fat, 0 g saturated fat, 2mg cholesterol, 347 mg sodium, 31 g carbs, 3 g dietary fiber, 7g protein
Recipe courtesy: www.lifescript.com, accessed 2/10/ 2014.
Jerk Halibut Steaks with Sweet Potato
This recipe is bursting with flavor and nutrition. The sweet potatoes are a good source of fiber as well as Vitamin A and C. The halibut provides a complete source of protein and is a great option for those individuals participating in lent.
Yield: 4 servings
2 lbs (~2 large) sweet potatoes
2green onions, chopped
1 Jalapeno cili, seeded and chopped
2 tablespoons fresh lime juice
2 tablespoons Worcestershire sauce
1 tablespoon peeled, grated fresh ginger
1 teaspoon dried thyme
1 teaspoon ground allspice
2 tablespoons olive oil
¼ teaspoon ground red pepper
1/8 teaspoon ground red pepper
4 pieces (~6oz.) halibut steaks, 1 inch thick
1. Lightly grease grill rack. Prepare outdoor grill for covered direct grilling over medium heat.
2. Cut each unpeeled sweet potato lengthwise in half. Place sweet potato halves in microwave-safe plate and cook in microwave oven on high 8 minutes or until almost fork-tender, rearranging sweet potatoes halfway through cooking.
3. Meanwhile, in medium bowl, combine green onions, jalapeno, lime juice, Worcestershire sauce, ginger, thyme, allspice, 1 tablespoon olive oil, ¼ teaspoon ground red pepper and ¼ teaspoon, salt. Add halibut steaks, turning to coat. Let stand 5 minutes.
4. Place halibut and sweet potatoes on hot grill rack. Spoon half of jerk marinade in bowl on halibut; discard remaining marinade. Grill halibut steaks 8-10 minutes or until opaque throughout, turning over once. Grill sweet potato wedges 6-7 minutes or until tender and lightly charred, turning over once. Transfer to platter as they are done. Garnish with lime wedges.
Nutrient analysis: 410 calories, 9 g fat, 54 mg cholesterol, 390 mg sodium, 42 g carbs, 5g fiber, 38g protein
Recipe courtesy: Good Housekeeping wwwgoodhousekeeping.com, accessed 2/10/ 2013
Ginger, Split Pea and Vegetable Curry (Subzi dalcha)
National Nutrition Month is finally here and this year’s theme is: “Enjoy the Taste of Eating Right”. Here is a recipe to inspire your taste buds. By omitting the salt from the ingredients you are able to reduce sodium content by 4200mg total or 700mg per serving. Cheers!
Yield: 6 servings
1 large russet or Yukon Gold potato, peeled, cut into ½-inch cubes
½ cup yellow split peas, (chana dal)
1 cup cauliflower florets, (1-ince pieces)
1 cup green bean pieces, frozen or fresh (1-inch pieces)
1 small (8oz) eggplant, cut into ½-inch cubes
1 medium carrot, cut into ¼-inch-thick slices
1 ¾ teaspoon salt
½ teaspoon ground turmeric
1 tablespoon canola oil
1 teaspoon cumin seeds
4 large cloves garlic, cut into thin slivers
1-3 fresh green chiles, such as Thai or serrano chiles, stemmed and thinly crosswise (do not seed)
1 tablespoon cornstarch
¼ cup finely chopped fresh cilantro
4 long thin slices fresh ginger, cut into matchsticks
Juice from 1 medium lime
1 teaspoon ghee, or butter (optional)
1. Place potatoes in a small bowl and cover with cold water. Place split peas in a large saucepan. Fill the pan halfway with water and rinse the peas by rubbing them between your fingers. (The water will become cloudy.) Drain. Repeat three or four times, until the water remains relatively clear; drain. Add 4 cups water to the split peas and bring to a boil over medium-high heat. Skim off any foam the rises to the surface. Drain the potatoes and add to the peas. Return to a boil, reduce heat to medium and simmer, uncovered, for 5 minutes.
2. Stir in cauliflower, green beans, eggplant, carrot, salt and turmeric. Return to a boil; cover, reduce to a gentle simmer and cook, stirring occasionally, until the vegetables are fork-tender and the peas are soft but firm-looking, 7-10 minutes more.
3. Meanwhile, heat oil in a small skillet over medium-high heat. Add cumin seeds and cook until they sizzle and smell fragrant, 15-20 seconds. Stir in garlic and chiles to taste and cook, stirring, until the garlic is light brown and the chiles are fragrant, 1-2 minutes. Remove from the heat.
4. Stir the garlic-chile mixture into the cooked vegetables. Scoop a ladleful of cooking water from the saucepan to the skillet; swish it around and pour the “washings” back into the saucepan.
5. Whisk cornstarch with 3 tablespoons of the cooking liquid in a small bowl until smooth. Stir it into the stew along with cilantro and ginger. Increase heat to medium-high and simmer the curry, uncovered, stirring occasionally, until the sauce thickens, about 2 minutes. Stir in lime juice and ghee (or butter), if using.
Nutrient analysis: 161 calories, 3g fat, 0g Sat fat,1g Mono-unsat fat, 0 mg cholesterol, 700mg sodium, 30 g carbs, 6 g protein, 6g fiber
Recipe courtesy: Eating Healthy: www.allrecipes.com, accessed 2/14/2014.
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