by Robin Miller in Robin's Healthy Take, July 19, 2013
by Elizabeth Armour in Healthy Recipes, June 23, 2013
Guacamole is a fresh and delicious way to enjoy the bounty of nutrients and healthy fats avocados have to offer. And the simple blend of avocado, other vegetables, and herbs leaves lots of room for interpretation and exploration. After preparing the classic version below, get creative and add a variety of unique ingredients.
Traditional Guacamole: This recipe is approximate, meaning adjust all ingredients to suit your taste preferences. Combine in a bowl 2 cups mashed or diced fresh avocados, 1/2 cup diced tomato, 1/4 cup diced white onion, 1 minced fresh jalapeño, 2 tablespoons chopped fresh cilantro, 1-2 tablespoons fresh lime juice, 1 teaspoon grated fresh garlic and salt and pepper to taste.
Start the following recipes with the recipe above and add or remove ingredients as suggested below.
Mango with Pepitas: Fold in 1/2 cup diced fresh mango; top the guacamole with roasted and salted pepitas (pumpkin seeds) just before serving.
Pickled Jalapeno & Green Chile: Fold in diced pickled jalapeños, diced green chiles and a little ground cumin.
Sundried Tomato & Cotija Cheese: Instead of fresh tomato, add diced, oil-packed (and drained) sundried tomatoes; top the guacamole with shredded cotija or Monterey jack cheese just before serving.
by Elizabeth Armour in Healthy Recipes, June 20, 2013
It can be intimidating to try new recipes, especially when you’ve perfected a healthy and beautiful recipe such as Giada’s Whole-Wheat Spaghetti with Lemon, Basil and Salmon. It can be difficult to find new recipes that are nutritious and simple to make, and the unknown is always risky — what if a new recipe isn’t as crowd-pleasing as your old standbys? I’ve taken the stress out the search for you: here are a few dishes to try when you’ve tired of the norm – these recipes are healthful, delicious, satisfying and fuss-free.
If You Like: Giada’s Whole-Wheat Spaghetti with Lemon, Basil, and Salmon (above)
This recipe from Giada is like spa food, made at home. All of the nutritious components — whole-wheat spaghetti, salmon, fresh greens — come together to create a rejuvenating and satisfying dish. Capers, lemon zest, and basil infuse the pasta with just the right amount of flavor, while also allowing the salmon to shine.
Why Not Try: Seared Tilapia with Asparagus and Spicy Mint Gremolata
If you’re ready to switch up your salmon for a different fish, try this seared tilapia. Tilapia is a mild and flaky white fish; the real flavor in this dish comes from the gremolata – a piquant blend of fresh mint, garlic, lemon zest and pepper flakes – that dresses both the asparagus and fish for a refined and healthy dinner.
Get the Recipe: Seared Tilapia with Asparagus and Spicy Mint Gremolata
by Mallory Viscardi in Healthy Recipes, May 29, 2013
When I’m cooking the same dish multiple times a week, I know it’s time to find new recipes. This can be difficult because sometimes I don’t have the energy to find new healthy recipes and sometimes I don’t have the time to try out these recipes — I know that I can have my favorite recipes on the table quickly so it’s easiest to defer to those. If you’re facing the same problem, I’ve taken the hard work out the endeavor for you; if Buffalo chicken wings, or Ellie’s healthier Buffalo chicken salad, have become a weekly staple in your house, here are a few new healthy recipes to try.
by Robin Miller in Robin's Healthy Take, May 27, 2013
Trying new food is a hot-button topic at my dinner table. My husband claims to be an open-minded man when it comes to cuisine, but the reality is that new recipes are met with resistance. Especially if the word “healthy” is involved.
Eating healthy can be overwhelming if you dive in head-first. Instead of abruptly changing our eating patterns, I decided to phase healthy recipes into our traditional mix. I chose this Broiled Tilapia With Mustard -Chive Sauce as a first-attempt and stacked the deck in my favor by selecting a dish that had a lot of familiar, husband-approved ingredients in it. Plus, the mustard-chive sauce only called for things I keep in the pantry, which is great because buying a full container of something when a recipe calls for half a teaspoon drives me nuts.
by Robin Miller in Robin's Healthy Take, May 13, 2013
If you eat seared tuna exclusively when dining out because the thought of making it at home intimidates you, fear no more. Searing fish is a very simple process. Actually, the most important aspect is the quality of the fish. Start with the best and the fish does the rest. Ahi tuna, also known as yellow-fin, is moist, supple and best served when lightly seared on the outside, leaving the inside tender and downright raw in the middle. Because the fish should be raw, not rare, you must start with the very best, sushi-grade ahi. If you can’t find high-quality ahi, save this recipe for another day. As for nutrients, tuna is widely known to be rich in protein and Omega-3 fatty acids, which help prevent inflammation, regulate blood pressure and protect against cardiovascular disease.
by Robin Miller in Robin's Healthy Take, May 6, 2013
Most people love coconut-crusted chicken, fish and shellfish. Problem is, most coconut-crusted dishes contain lots of fat from heavy egg-based batters and pan-frying or deep-frying in lots of oil. That’s a shame because coconut “meat” is high in fiber and has a low glycemic index, meaning it doesn’t cause a spike in blood sugar. It’s also rich in medium-chain fatty acids (MCFA’s), which, unlike long-chain fatty acids (LCFA’s), have no negative effect on cholesterol levels and protect against heart disease. The good news is, you can create a crunchy coconut exterior without tons of fat and calories. In this recipe, I coated chicken with three simple layers: flour, egg whites and coconut. The crust is light and delicious and also works well with fish and shrimp. The tangy and slightly spicy pineapple salsa takes the dish over the top. Let me know what you think! Read more
by Robin Miller in Robin's Healthy Take, April 29, 2013
I adore cooking food on a cedar plank. Why? Let me count the ways…
1. Baking on a cedar plank imparts a subtle wood flavor to meat, fish, shellfish, poultry, and vegetables, adding warmth and complexity to any dish.
2. The baking planks are designed for baking in the oven and they last for years (even if they crack, you can place them on a baking sheet to catch any juices).
3. Wooden planks belong in a healthy cook’s arsenal because, once seasoned the first time, they retain their moisture and require very little, if any, fat to prevent sticking.
4. Because wooden planks retain moisture, they help maintain the natural juices in meats and vegetables, keeping the food moist as well as flavorful.
by Robin Miller in Robin's Healthy Take, April 27, 2013
The great thing about bacon is that everyone loves it and a little goes a long way to enhance a dish. You don’t need to pile it on to get huge flavor. I mean, look at the calories and fat in this feast — it proves that you can enjoy bacon without loads of extra fat or calories.
I love the way the bacon spruces up mild-flavored chicken and keeps the lean meat moist as it roasts. I wanted to create a fantastic presentation so I cut the bacon into little squares and arranged it on top of the chicken, like rooftop shingles. I used applewood-smoked bacon because I like the way the smoky apple flavor (from various apple trees) partners with the chicken and honey mustard. You can use any smoked bacon you want, including hickory or brown sugar. Read more
by Robin Miller in Robin's Healthy Take, April 16, 2013
Who doesn’t love mac and cheese? But do you also love the 500-600 calories and 15-25 grams of fat per cup that comes with it (and who has just one cup)? Truth is, you don’t need heaps of fat to create a creamy and sensuous macaroni and cheese. A little butter goes a long way, as does good quality cheese. When it comes to toppings, I like the contrast of tender, cheesy noodles with crunchy toasted bread crumbs, but when you bake macaroni and cheese with a crust, the noodles dry out. So, for this dish, I created the topping in a skillet and then sprinkled it on at the end, creating golden brown, parmesan-spiked bliss. Also, lots of mac and cheese recipes call for a dash of hot sauce – the heat ramps up the cheese flavor and rounds out the dish. Instead of hot sauce, I decided to add a roasted jalapeno. The freshly roasted pepper adds the perfect amount of smoky heat and a splash of color. I think you’ll adore this! Read more
The chimichanga, or chimi as it’s affectionately termed in the Southwest, is a deep-fried burrito stuffed with meat, vegetables and spices. Once fried to perfection, chimichangas are often topped with cheese and served with a variety of condiments, such as green onions, diced tomatoes, guacamole, sour cream and black olives. Sounds delicious, right? It is delicious, but consider that one restaurant-style chimi has around 760 calories, 34 grams of fat and 1,930 mg of sodium. With that much sodium, you’re done for the day — you’ll have reached your daily max in sodium in only one meal. Store-bought frozen chimichangas fare slightly better, with around 300-500 calories, 25 grams of fat and 1,200 mg of sodium per serving. Filling aside, it’s the deep-frying that does most of the damage. Regular burritos have about 200-300 calories and 10-20 grams of fat each, but drop them into the deep-fryer and you can add 225 calories and 21 grams of fat to each burrito. Yes, the deep-fried, crunchy exterior is great, but not worth the health consequences, especially when a healthier version is so easy to make.
You can stuff flour tortillas with delicious ingredients and then bake the chimichangas in the oven for the same, amazing result. Try this recipe and let me know if you agree. Read more