Monday, August 25, 2014

Recipe of the Day



Salmon Panzanella


Recipe Insight: This recipe is an excellent source of omega-3's


This recipe provides 4 servings, 2 cups salad, & 3 ounces of salmon each.



Ingredients:


1) 3 tablespoons red-wine vinegar
2) 8 Kalamata olives, pitted and chopped
3) 2 tablespoons capers, rinsed and chopped
4) 1/4 teaspoon freshly ground pepper, divided
5) 3 tablespoons extra-virgin olive oil
6) 2 thick slices whole-grain bread, cut into 1-inch pieces
7) 2 large tomatoes, cut into 1 inch pieces
8) 1 medium cucumber peeled, seeded (if desired) and cut into 1- inch pieces
9) 1/4 cup thinly sliced red onion
10) 1/4 cup thinly sliced basil
11) 1 pound center-cut salmon, skinned, and cut into 4 portions
12) 1/2 teaspoon sea salt


Instructions:

1) Preheat grill to high

2) Whish olives, capers vinegar, and 1/8 teaspoon pepper in a large bowl. Slowly whisk in oil until combined. Add bread, cucumber, tomatoes, bail, and onion.

3) Lightly oil the grill rack. Season both sides of salmon with sea salt and the remaining 1/8 teaspoon pepper. Grill salmon until cooked through, approx. 4-5 minutes per side.

4) Divide the salad among 4 plates and top each with a piece of salmon.


Nutritional value per serving:

375 calories
21 grams of fat (saturated 3 grams)
17 grams of carbs
5 grams fiber
29 grams protein






Enjoy!






Thursday, August 21, 2014

Recipe of the Day



Sautéed Spinach with Pine Nuts & Golden Raisins


This recipe provides 2 servings.


Ingredients:


1) 2 1/2 teaspoons extra-virgin olive oil
2) 1 tablespoon pine nuts
3) 2 tablespoons golden raisins
4) 10 ounces fresh spinach, tough stems removed
5) 2 cloves garlic, minced
6) 2 1/2 teaspoons balsamic vinegar
7) 1/8 teaspoon sea salt
8) 2 tablespoons shaved Parmesan cheese
9) Freshly ground pepper, to taste 



Instructions:


Heat oil in a non-stick large skillet over medium high heat. Add raisins, garlic and pine nuts; cook, stirring, until fragrant, approx. 30 seconds. Add spinach and cook, stirring, until just wilted, approx. 2 minutes. Remove from heat; stir in vinegar and sea salt. Sprinkle with Parmesan cheese and pepper and serve.


Nutritional value per serving:


180 calories
7 grams protein
10 grams fat (3 saturated)
350 mg sodium
16 grams carbohydrates
4 grams fiber
810 mg potassium





Enjoy!






Did you know?



Artichokes are in rich in fiber, 1/2 cup of artichoke hearts provides 7 grams.

Wednesday, August 20, 2014

Recipe of the Day



Green Salad with Asparagus & Peas


This recipe provides 8 servings: approx. 2 cups each



Ingredients:


1) 1/4 cup lemon juice
2) 2 teaspoons freshly grated lemon zest
3) 1/4 cup extra-virgin olive oil
4) 1 teaspoon sugar
5) 1/2 teaspoon sea salt
6) 1/4-1/2 teaspoon freshly ground pepper
7) 2 cups sliced fresh asparagus (approx. 1 bunch)
8) 2 heads Bibb or Boston lettuce, torn into bite-size pieces
9) 1 pint cherry or grape tomatoes, halved
10) 2 cups shelled fresh peas (approx. 3 pounds unshelled)
11) 2 tablespoons scallion greens or minced fresh chives



Instructions:


Combine juice and lemon zest, oil, sugar, salt, and pepper in a large salad bowl. Add lettuce, asparagus, peas, tomatoes and scallion greens; toss to coat.


Nutritional value per serving:

115 calories
7 grams of fat (1 gram saturated)
3 grams protein
152 grams sodium
10 grams carbohydrates
3 grams fiber





Enjoy!


Tuesday, August 19, 2014

Recipe of the Day


Middle Eastern Chickpea Platter


This recipe provides 4 servings.



Ingredients:

1) 1 tablespoon extra virgin olive oil
2) 1 eggplant (about 12 ounces), cubed
3) 2 cloves garlic, minced
4) 1/4 teaspoon sea salt, divided
5) 2 tablespoons tahini
6) 1 tablespoon water
7) 3 tablespoons lemon juice
8) 1 15 or 19 ounce can of chickpeas, rinsed
9) 2 medium tomatoes, sliced
10) 3 tablespoons chopped fresh parsley
11) 1/2 medium red onion, thinly sliced
12) 1/4 cup crumbled feta
13) 1/4 cup halved pitted black olives
14) whole-wheat pita breads, warmed and cut into wedges


Instructions:

1) Heat oil in a large nonstick skillet over medium heat. Add eggplant, garlic, and 1/8 teaspoon sea salt and cook, stirring occasionally, until the eggplant is soft and beginning to brown, approx. 8 minutes.

2) Meanwhile, whisk tahini, lemon juice, water and the remaining 1/8 teaspoon salt in a medium bowl. Stir in chickpeas, parsley, and the eggplant.

3) Arrange the chickpea-eggplant salad, onion, tomatoes, feta, olives, and pitas on a platter. Serve at room temperature or chilled.




Nutritional value per serving:


315 calories
11 grams of fat ( 3 grams saturated)
46 grams of carbs
10 grams of fiber
650 mg sodium
11 grams protein




Enjoy!


Monday, August 18, 2014

Did you know?



Peas are higher in fiber and protein than most vegetables: 1/2 cup provides 4 grams of each.

Sunday, August 17, 2014

Recipe of the Day



Celery & Pear Salad


This recipe provides 6 servings, 1 cup each.



Recipe Insights: To toast chopped pecans, cook in a small dry skillet over medium low heat, stirring constantly, until fragrant and lightly browned, approx. 2-4 minutes.


Ingredients:


1) 4 stalks celery, trimmed and cut in half crosswise
2) 2 tablespoons cider, pear, raspberry or other fruit vinegar
3) 3 tablespoons honey
4) 1/4 teaspoon sea salt
5) 2 ripe pears, such as red Bartlett or Anjou, diced
6) 1 1/2 cups finely diced white Cheddar cheese
7) 1/2 cup chopped pecans, toasted
8) Freshly ground black pepper to taste
9) 6 large leaves butter head or other lettuce of your choosing


Instructions:


1) Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into 1/2 inch pieces


2) Whisk honey, vinegar and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine. Season with pepper. Divide the lettuce leaves among six plates and top with a portion of salad. You may serve at chilled or at room temperature.



Nutritional info. per serving:

220 calories
14 grams fat
20 grams carbs
250 mg sodium
6 grams protein
4 grams fiber







Enjoy!





Did you know?



Butternut squash is an excellent source of beta carotene, which your body converts to Vitamin K, which is a nutrient that helps keep your immune system healthy and strong.

Quote of the Day!


“The greatest waste in the world is the difference between what we are and what we could ultimately be” – Martin Luther King Jr.
 
 
 

Tuesday, August 12, 2014

Recipe of the Day



Corn, Tomato & Zucchini Salad



This recipe provides 8 servings.


Ingredients:


1) 4 medium to large corn on the cob, shucked and rinsed
2) 1 pint cherry tomatoes, halved
3) 2 medium zucchini, rinsed
4) 1 tablespoon fresh thyme, chopped
5) 4 tablespoons white wine vinegar
6) 2 tablespoons extra-virgin olive oil
7) 1 1/2 tablespoons honey
8) 1 tablespoon fresh squeezed lime juice
9) sea salt to taste
10) black pepper to taste


Instructions:


1) Cut corn off the cob and dice zucchini into 1/2 inch pieces, adding both vegetables to a large bowl. Add cherry tomatoes and thyme.

2) In a separate bowl, whisk together the vinegar, olive oil, honey and lime juice. Cover salad and refrigerate for it least 90 minutes and up to 3 hours until ready to serve.

3) Toss salad and add salt and fresh pepper before serving.



Enjoy!

Tuesday, August 5, 2014

Monday, August 4, 2014

Recipe of the Day



Chickpea & Vegetable Stew Delight


This recipe provides 4 servings.


Ingredients:

1) 1 cup water
2) 3/4 cup uncooked quinoa, rinsed and drained
3) 1/2 teaspoon sea salt, divided
4) 1 tablespoon extra virgin olive oil
5) 1 3/4 cups chopped onion
6) 1 teaspoon ground cumin
7) 1 teaspoon ground coriander
8) 1/2 teaspoon ground cinnamon
9) 1/2 teaspoon  turmeric
10) 4 garlic cloves, chopped
11) 3 cups cherry tomatoes, halved
12) 1 ( 15-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained
13) 1 medium zucchini, halved lengthwise and thinly sliced
14) 1/4 - 1/2 (to taste) freshly ground black pepper


Instructions:

1) Bring 1 cup water, quinoa, and 1/4 teaspoon salt to a boil in a small saucepan over medium high heat. Cover, reduce heat, and simmer approx. 12 mins., until liquid is absorbed.

2) Heat a large saucepan over medium-high heat. Add oil; swirl to coat. Add onion to pan; sauté' 4 minutes. Add cumin, cinnamon, coriander, turmeric, and garlic; cook 1 minute, stirring constantly. Add tomatoes; cook 2 minutes, until tomatoes begin to release their liquid. Add chickpeas and zucchini. Cover, reduce heat to medium, and cook 5 minutes. Stir in remaining 1/4 teaspoon salt and pepper. Serve zucchini mixture with quinoa.


 Nutritional Insight: 280 calories per serving





Enjoy!

Sunday, August 3, 2014

Recipe of the Day


Sweet and Spicy Lettuce Wraps


This recipe provides 6 servings (serving size: 2 lettuce cups).


Ingredients:


1) 1 cup water
2) 2 cups cider vinegar
3) 1/2 cup sugar
4) 1 teaspoon sea salt
5) 2 tablespoons sliced Serrano Chile
6) 1 medium size garlic clove, crushed
7) 1 cup-matchstick-cut carrot
8) 1 1/2 cups shredded skinless, boneless rotisserie chicken breast
9) 1 1/2 cups shredded skinless, boneless rotisserie chicken drumstick or thigh
10) 12 butter lettuce leaves
11) 24 English cucumber slices
12) 6 tablespoons dry-roasted peanuts, chopped
13) 1/4 cup torn fresh mint


Instructions:

1) Combine first 6 ingredients in a medium saucepan. Bring mixture to a boil; cook 20 mins. on medium-high heat. Remove from heat. Stir in carrot to soften. Add chicken to carrot mixture; let stand five minutes. Drain and discard liquid.

2) Place approximately 1/4 cup chicken mixture in each leave lettuce, and top each lettuce leaf with two cucumber slices, 1 1/2 teaspoons peanuts, and 1 teaspoon of mint.


Nutritional value per serving:

Calories: 150
Protein : 18 grams
Sodium: 300 mg
Fat: 7 grams
Fiber: 1 gram
Cholesterol: 60 mg
Carbs:  5 grams






Enjoy!



Saturday, August 2, 2014

Quote of the Day

 
 




“Motivation starts you on your path, inspiration keeps you going, and commitment gets you goal achievement!”