Saturday, June 29, 2013

Recipe of the Day



Grilled Portobello Mushroom Roll-Ups





*This recipe provides 4 servings.




Recipe Insight: Look for whole-grain flatbreads to obtain a little extra fiber. The combination of the ingredients in this recipe make a simple, yet flavorful meal.



Ingredients:


1) 4 Portobello mushroom caps, stems trimmed close to cap
2) 1 tablespoon balsamic vinegar
3) 3 tablespoon extra-virgin olive oil
4) 1-2  cloves garlic, minced
5) 2 teaspoons canola oil
6) 2 yellow onions, thinly sliced
7) 2 red bell peppers, sliced into 1/4-inch strips
8) 1/4 teaspoon dried thyme
9) 1/4 teaspoon sea salt
10) 4 whole-grain flatbreads


Instructions:


1) Place mushrooms caps gill-side up on a large plate. Using a small bowl, whisk together olive oil, garlic and vinegar. Using a pastry brush, smooth olive oil mixture evenly over mushrooms; let mushrooms marinate, covered, at room temp for approx. 1 hour.



2) In the meantime, heat canola oil in a large skillet over medium heat. Add onions when oil starts to shimmer and cook for approx. 20 mins, stirring frequently, so they soften and brown evenly. When onions are close to being done, push them aside in the pan and add red peppers. Cook until peppers begin to soften slightly, approx. 7 mins. Stir in salt and thyme; cook until thyme is fragrant, approx. 30 seconds more; then remove from heat




3) Using a grill pan, place over medium high heat. Place mushrooms gill-side down on pan, and cook for approx. 2 mins. Turn mushroom caps gill-side up and cook for another 2 mins. The mushrooms will be cooked through when they start to soften and liquid starts to appear in the gills. Place them on a cutting board to cool slightly; then cut into strips.




4) Lie flatbreads out on a cutting board and fill each with sliced mushrooms and a 1/4 of the caramelized onion-pepper topping. Roll the flatbread up, then cut in half to serve.




Nutritional value per serving:


Total calories: 325
Total Fat: 15 grams   (saturated 2 grams)
Carbs: 12 grams
Fiber: 4 grams
Protein: 3 grams
Sodium: 300 mg







Enjoy!








Wednesday, June 26, 2013

Recipe of the Day



Topped Mushrooms




This recipe provides 2 servings.




Ingredients:


1) 4 large Portobello mushrooms, gills and stems removed
2) 1 cup low-sodium salsa
3) 5 tablespoons green onions, chopped
4) 1/4 cup low-fat mozzarella cheese
5) 4 tablespoons sesame seeds


Instructions:



Preheat oven to 400 degrees F. Place mushrooms, upside down, on a baking tray and top each with salsa, green onions and cheese. Sprinkle with sesame seeds, and bake for approx. 12 mins.





Enjoy!

Saturday, June 22, 2013

Recipe of the Day



Creamy Curry Salmon Salad


This recipe provides 2 servings


Ingredients:


1) 2-3 ounce canned wild salmon, flaked and mashed
2) 1/2 cup low-fat plain yogurt
3) 1 teaspoon curry powder
4) 1 teaspoon fresh dill
5) 2 scallions, diced
6) 1/2 cup cherry tomatoes, diced



Instructions:


1) Add salmon, yogurt, curry powder, dill, scallions and tomatoes into a mixing bowl, then stir to combine ingredients.

2) Serve on a bed of greens or with whole-grain pita bread or crackers.




Nutritional value per serving:

Calories: 300
Total Fat: 15 grams (saturated 1 gram)
Sodium: 60 mg
Protein: 30 grams
Carbs: 7 grams




Healthy and Tasty....Enjoy!

Did you know?



Dill has been used medicinally for thousands of years!





Ancient Egyptians used dill as a painkiller. Roman soldiers believed that dill helped to heal wounds. It has also been used throughout the ages to assist with stomach discomfort, in addition to relieving indigestion.




Dill use tips:


Brighten the flavor of lighter dishes like fish, chicken, vegetables, salad, and yogurt based dips.


Friday, June 21, 2013

Good to Know Info


Exercise and Stress






Research suggests that individuals report feeling calmer after approx. 30 min bout of aerobic exercise, also the calming effect can potentially last for several hours after exercise.









Something to think about...

Thursday, June 20, 2013

Recipe of the Day



Spinach Salad with Grilled Portobello Mushrooms





This recipe provides 4 servings





Recipe Insight:  When mushrooms are grilled, they acquire a meaty flavor.




Ingredients:

1) 4 large portobello mushroom caps (stems removed)
2) 4 tablespoons sherry vinegar
3) Juice of 2 lemons
4) 4 tablespoons extra-virgin olive oil
5) 1 1/4 cup thinly sliced red onion
6) 12 cups spinach (10 ounces), washed an trimmed
7) 2/3 cup toasted pistachios, lightly chopped
8) 8 ounces crumbled bleu cheese
9) use a pinch of freshly ground pepper and sea salt to taste




Instructions:


 Mix the lemon juice, olive oil, sherry vinegar and salt and pepper together, then marinate the mushrooms caps in this mixture for approx 30 mins. Remove mushrooms from the marinade and then reserve the marinade. Heat a grill pan, or gas grill, then grill the mushroom caps for approx 4 mins on each side. When they are begginning to soften, remove from the grill and slice into thin strips, approx 1/4 inch thick. Toss the mushrooms slices in the reserved marinade, then toss with the remaining salad ingredients, except the cheese. Top with crumbled bleu cheese



Enjoy!

Wednesday, June 19, 2013

Good to Know Info



Fact: Spinach contains approx. a dozen flavonoids that flight inflammation and cancer.


Fact: The high level of vitamin K in spinach assist in maintaining strong bones.








Something to think about...

Tuesday, June 18, 2013

Recipe of the Day


Sugar Snap Pea Pasta Primavera




This recipe provides 4 servings.



Ingredients:


1) 1 teaspoon olive oil
2) 1/2 pound whole-wheat pasta
3) 5 pancetta, diced (approx. 2 ounces)
4) 2 shallots, minced
5) 1/2 teaspoon salt
6) 1 garlic clove, minced
7) 1 teaspoon lemon zest
8) 1/3 cup white wine
9) 2.5 cups sugar snap peas, strings removed
10) 1 yellow bell pepper, cut into thin strips
11) 2 ounces baby arugula
12) 1 ounce grated Parmesan (approx. 1/4 cup)
13) 1 tablespoon chopped fresh oregano


Instructions:


1) Cook farfalle according to package directions.


2) In the meantime, heat a 10-inch saute' pan over medium heat. Add oil and pancetta and cook, stirring occasionally, until pancetta is lightly browned, approx. 3 mins. Transfer pancetta to a plate. Add shallot and salt to pan and cook until shallot begins to brown, approx. 2 mins. Add garlic and lemon zest and stir to combine; cook until garlic is fragrant, approx. 1 min.


3 Add wine to pan, scraping up any brown bits. Add peas and bell pepper; cover and cook approx. 3 mins. Remove pan from heat and add arugula, stirring until wilted.


4) Using a serving bowl, toss vegetables with farfalle and oregano. Top with pancetta and Parmesan.



Nutritional value per serving:

Total calories: 350
Protein: 15 grams
Carbs:   50 grams
Total Fat: 8   (saturated 3 grams)
Fiber:   6 grams
Sodium: 500 mg



Enjoy!


Monday, June 17, 2013

Recipe of the Day


Colorful Slaw




This recipe provides 8 servings.




Ingredients:

1) 3 Tbsp fresh lime juice
2) 3 Tbsp cider vinegar
3) 2 Tbsp honey
4) 3 Tbsp olive oil
5) 8 oz fresh coleslaw mix (approx. 3 cups)
6) 2.5 cups shredded red cabbage
7) 1.5 cups shredded carrot
8) 1 bell pepper, sliced (optional)
9) 1 tablespoon poppy seeds, toasted (optional)



Instructions:


1) Whisk together vinegar, lime juice, and honey in a large bowl. Add oil slowly whisking to combine.


2) Add remaining ingredients, season with salt and pepper to taste, and toss to combine. Cover and chill approx 1.5 hour to let flavors develop.


Enjoy!

Breakfast Idea



Spanish Omelet with Cheese and Ham





This recipe provides 4 servings





Ingredients:




1) 4 large eggs
2) 8 egg whites
3) 1 ounce manchego, grated (approx. 1/3 cup)
4) 1 large yellow onion, thinly sliced
5) 1/2 teaspoon salt
6) 1/2 teaspoon ground black pepper
7) 2 tablespoons plus 2 teaspoons olive oil
8) 1 large russet potato, thinly sliced
9) 4 garlic cloves, thinly sliced
10) 8 ounces kale, thinly sliced into ribbons
11) 2 ounces thinly sliced Serrano ham, diced
12) 4 cups mixed baby greens
13) 1 tablespoon freshly squeezed lemon juice


Instructions:




1) Preheat oven to 375 degrees. In a large bowl, whisk together eggs, egg whites, manchego and 1/4 teaspoon salt and pepper.



2) Heat one tablespoon oil in a skillet over medium high heat. Add onion and cook, stirring occasionally, until golden, approx. 10 mins. Add potato and cook, stirring occasionally, until slightly soft, approx. 5 mins. Add garlic and cook one additional minute. Add half the kale and cook approx. 1 min.; add remaining kale and cook an additional 2 mins. Add ham, remaining salt and pepper, and 1 tablespoon oil, then egg mixture, shaking pan to eliminate air pockets. Cook 1 min. on stove top, then transfer to oven and bake until lightly golden, approx. 12 mins.



3) Remove omelet from oven and let cool slightly. In the meantime. toss greens with remaining oil and lemon juice. Serve with omelet.




Nutritional value per serving:


Total calories: 315
Protein: 22 grams
Carbs: 17 grams
Total Fat: 18 grams (4.5 saturated)
Fiber 3 grams
Sodium: 800 mg



Enjoy!

Thursday, June 6, 2013

Breakfast Idea



Tasty French Omelet


Recipe Insight: Take the pan off the heat as needed, while stirring, to control how fast the eggs cook. The finished omelet should be golden outside and unbrowned, while still creamy in the center.





Ingredients:

1 teaspoon butter, divided
1/8 teaspoon freshly ground pepper
1/8 teaspoon kosher salt, divided
4 large eggs


Instructions:


1) Combine salt and pepper, and two eggs in a small bowl. Stir with a whisk until blended.

2) Heat an 8 inch nonstick skillet over medium heat. Melt 1/2 teaspoon butter  in pan; swirl to coat. Add egg mixture to pan; cook 60 seconds or until eggs are the consistency of very soft scrambled eggs, stirring constantly, preferably with a rubber spatula. Tilt pan while stirring any holes with uncooked egg mixture. Run spatula around edges and under omelet to loosen it from pan. Push one end of omelet up onto front lip of pan. Roll other end of omelet toward lip to close omelet. Then, turn out onto a plate, seam side down. Repeat with remaining eggs, and butter.

*This recipe provides 2 servings.   Serving Size: one omelet


Nutritional Value per Serving:

Total Calories: 160
Total Fat: 14 grams (sat. 5 grams)
Protein: 13 grams
Carbs: 1 gram
Fiber: 0 grams
Cholesterol: 377 mg
Sodium: 300 mg
Calcium: 57 grams





Enjoy!