Chicken Empanadas

Empanadas are stuffed pastry which is either fried or baked. The name comes from the Spanish verb empañar, meaning wrapped in bread.  Empanadas are delicious no matter how you serve them, and they can be enjoyed for breakfast, lunch or dinner, appetizer or snack. You can fill an empanada with just about anything you like but this is a healthy chicken filling, made with caramelized onions, olives, and pieces of hard-boiled egg. I am substituting a lighter puff pastry for the more traditional dough, but everything else is the same. For the best flavor, make the filling the day before and chill it overnight.

Total Time: 70 minutes

Ingredients (Makes 12 empanadas)

• 3 chicken breasts, poached and shredded
• 6 sheets frozen puff pastry, thawed
• 2 large onions, chopped
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon paprika
• 1 tablespoon cumin
• 1 teaspoon chili powder
• 1 teaspoon raw sugar (or sugar substitute)
• 2 hard-boiled eggs
• ½ cup green olives, chopped
• 1 egg white, beaten to blend with 1 teaspoon cold water (for glaze)
• Sea salt and black pepper to taste

Preparation:

Filling:

1.    To poach the chicken: Place the chicken breasts in a pot with the bouillon and bay leaf, and cover with water or chicken broth. Bring to a boil, and simmer over medium-low heat for 15 to 20 minutes, until chicken is cooked through. Let cool in the broth.

2.    Meanwhile hard-boil 3 eggs and set aside to cool. Chop when cooled.

3.    Shred chicken into small pieces and set aside.

4.    Heat oil in a skillet. Add chopped onions, paprika, cumin, chile powder, sugar, and salt and pepper to taste.

5.    Cook over low heat for 15 to 20 minutes, until onions are soft and clear, and mixture is golden brown.

6.    Remove from heat and stir in the chicken.

7.    Stir chopped hard-boiled egg and olives into filling mixture.

8.    Preheat oven to 425°F.

Pastry:

9.    Cut out 2 six-inch rounds from each pastry sheet – use a small plate as guide - 12 total. Place each round on one 8- to 9-inch parchment square.

10.  Spoon 2-3 tablespoons of filling in the middle of each circle. Brush the edges of the dough along the bottom half of the circle lightly with water.

11.  Fold the top half of the circle of dough over the filling to form a semicircle, and press edges together firmly to seal.

12.  Brush the pressed edge with a little bit of glaze, and fold the edge over itself, pinching and crimping as you go to seal.  Place empanadas on a baking sheet.

13.  Mix egg white with water to make a glaze and brush mixture lightly over entire surface of each empanada and cut small slits in top to allow steam to escape while baking.

14.  Bake for 10 minutes

15.  Reduce heat to 350°F and bake for another 15 minutes until puffed and golden brown.

Serve warm or at room temperature and enjoy!

Chicken Parmesan Sub

Who doesn't love this classic, hands? That’s what I thought. I’ve added some spinach and done away with all the greasy breading to make it a healthier version. 

 

4 servings
Total Time: 30 minutes

Ingredients

• 1 pound boneless, skinless chicken breasts (2 large breasts cut into 4 portions or 4 small breasts)
• 4 teaspoons extra-virgin olive oil
• 12 ounces fresh baby spinach
• 1 cup homemade marinara sauce
• 1/4 cup grated Parmesan cheese
• 1/2 cup shredded part-skim mozzarella
• 4 soft whole-wheat sandwich rolls, toasted

Preparation

1. Position oven rack in top position; preheat broiler.
2. Place chicken between 2 large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even 1/4-inch thickness.
3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add spinach and cook, stirring often, until wilted, 2 to 3 minutes. Transfer to a small bowl.
4. Add 1 teaspoon oil to the pan. Add half the chicken and cook until golden, 1 to 2 minutes per side. Transfer to a large baking sheet. Repeat with the remaining 1 teaspoon oil and chicken; transfer to the baking sheet.
5. Top each piece of chicken with the wilted spinach, marinara sauce (for recipe see HERE) and Parmesan. Sprinkle with mozzarella. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes. Serve on rolls.

Nutrition

Per serving: 467 calories; 13 g fat ( 4 g sat , 5 g mono ); 78 mg cholesterol; 48 g carbohydrates; 42 g protein; 5 g fiber; 762 mg sodium; 791 mg potassium.

Marinara Sauce

Ahhh the standard to which all other tomato-based sauces are compared goes back 500 years when cooks aboard Neapolitan ships created marinara sauce in the mid-16th century, after Spaniards introduced the tomato to Europe.  The very word Marinara, means ‘mariner'. This is my Sicilian recipe and is so easy to make that anybody can do it! I use it on pasta, polenta, pizza…just about anything! Delicious and healthy!

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 large yellow onion
• 4 garlic cloves, minced
• 2 tablespoons fresh basil
• 1 tablespoon tomato paste
• 1 28 ounce can of no-salt diced or crushed tomatoes (plus ¼ can water)
• 1 tablespoon dried oregano
• Sea Salt and black pepper to taste

*Crushed red pepper to taste (optional)

Preparation

• Heat the olive oil in a pan until hot
• Add the chopped onion and sauté for 5-6 minutes
• Add the minced garlic and fresh basil and sauté for another 3 minutes
• Add the tomato paste and stir for 2 minutes to soak up the flavor - a key step in the process!
• Add the crushed tomatoes (or diced tomatoes) and ¼ can of water. Stir to mix well.
• Add the oregano and stir into the sauce.
• Simmer for 20 minutes

Serve with your favorite Italian dish from pizza or pasta to warm sandwiches such as chicken or eggplant parmesan.

Buon appetito!

Antioxidant Fruit Salad

This super easy and extremely healthy fruit salad is made from pure antioxidant fruit. (Compliments of Nigella Lawson)

Ingredients

• 1 mango
• 1 cup blueberries
• 1 pomegranate
• 2 teaspoons lime juice

Directions

·        Cut the mango in half around the pit and separate into two halves. Cut the mango in a criss-cross fashion with a knife into 1/2-inch squares.

·        Push the diced mango flesh outwards and then slice off the squares from the skin into a bowl.

·        Add the blueberries

·        Halve the pomegranate and gently knock out the seeds with a wooden spoon over the mango. Finally squeeze the lime juice over the fruit, stir and serve.

Rosemary-Garlic Chicken

Roasted chicken breast with fresh garlic, rosemary and lemon is so good!

Ingredients

·        2 skinless, boneless chicken breasts

• 2 cloves garlic, chopped
• 2 tablespoons dried rosemary
• 1 tablespoon lemon juice
• Sea salt and fresh ground pepper to taste

Procedure

• Preheat oven to 375 degrees F (190 degrees C).
• Cover the chicken breasts with garlic, then sprinkle with rosemary, lemon juice.
• Place in a 9×13 inch baking dish and bake in the preheated oven for 25 minutes or until done and juices run clear (baking time will depend on the thickness of your chicken breasts).

Season with salt and pepper to taste…buon appetito!

Shrimp Curry with Snap Peas

This dish is best done at the last minute so the snap peas keep their crisp texture. The pink of the shrimp and the green peas make it as nice to look at as it is to eat…yummy!

4 servings
Total Time: 25 minutes

Nutrition Profile

Ingredients

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons curry powder (mild or hot)
• 1 1/2 pounds raw shrimp, (16-20 per pound), peeled and deveined
• 1 pound sugar snap peas, trimmed
• 1 cup lite coconut milk
• 1/4 cup lemon juice

Preparation

1. Heat oil in a wok or large skillet over medium heat.
2. Add curry powder and cook, stirring, until fragrant, 1 to 2 minutes.
3. Add shrimp and peas and cook, stirring, until the shrimp are almost cooked through, about 4 minutes.
4. Stir in coconut milk and lemon juice. Bring to a boil and cook until the shrimp have cooked through, about 2 minutes more.

Serve over brown rice.

Nutrition

Per serving: 305 calories; 13 g fat ( 4 g sat , 5 g mono ); 252 mg cholesterol; 14 g carbohydrates; 31 g protein; 4 g fiber; 610 mg sodium; 301 mg potassium.

Curried Scallop Salad

Curry complements seared scallops, tart apples and sweet dried cranberries while toasted almonds add a healthy crunch in this quick fall dinner salad. Serve with toasted whole-wheat baguette and a glass of Sauvignon Blanc for a complete meal!



4 servings
Total Time: 25 minutes

Ingredients

• 6 teaspoons extra-virgin olive oil, divided
• 1/2 cup thinly sliced shallot
• 3/4 teaspoon curry powder
• 1 cup apple cider
• 1/4 teaspoon sea salt
• 1 teaspoon apple cider vinegar
• 1 pound dry sea scallops, (see Scallop Tip below)
• 1/4 teaspoon freshly ground pepper
• 8 cups mixed salad greens
• 1 tart apple, such as Granny Smith, diced
• 1/4 cup dried cranberries
• 1/4 cup sliced almonds, toasted (see Tip)

Preparation

• Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add shallot and curry powder and cook, stirring, until the shallot is beginning to soften, about 3 minutes.
• Add cider and salt and bring to a boil. Cook until reduced to 3/4 cup, about 4 minutes.
• Pour into a large bowl and whisk in 2 teaspoons oil and vinegar. Reserve 1/4 cup dressing in a small bowl. Wipe out the pan.
• Add the remaining 2 teaspoons oil to the pan and heat over medium-high. Pat scallops dry, sprinkle with the 1/4 teaspoon pepper and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
• Add salad greens, apple, cranberries and almonds to the large bowl; toss to coat. Top with the scallops and drizzle with the reserved 1/4 cup dressing.

Tips & Notes

• Scallop Shopping Note: Be sure to buy “dry” sea scallops. “Wet” scallops, which have been treated with sodium tripolyphosphate (STP), are not only mushy and less flavorful, but will not brown properly.
• Toasted Almonds: Place sliced almonds in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 291 calories; 11 g fat ( 1 g sat , 7 g mono ); 37 mg cholesterol; 28 g carbohydrates; 0 g added sugars; 21 g protein; 3 g fiber; 483 mg sodium; 612 mg potassium.

Balsamic Vinaigrette

This is my favorite homemade dressing that I eat everyday on my green salads. The recipe is made healthier by adding more vinegar than oil, exactly the opposite of a traditional vinaigrette and no salt. I use a 12 oz bottle to make mine…easier math ;-)

Prep Time: 5 minutes 

Ingredients:

Balsamic vinegar (As needed)
Extra-Virgin olive oil (As needed)

2 tablespoons Herbes De Provence
(1 teaspoon each of thyme, basil, savory, lavender and fennel or you can buy pre-mixed at your local market)

Directions:

• Fill dressing bottle with a 60-40% ratio of vinegar to oil.
• Add the Herbes De Provence.
• Shake bottle to blend all ingredients together.

Let sit for 2 hours before using so that the flavors can meld. Do NOT store in frig or the olive oil will congeal, store in your pantry and this delicious dressing will keep for at least two weeks.

Red Pepper Salsa

This deep, vibrant red salsa is beautifully tasty!

Ingredients (4 Servings)

·  2 teaspoons canola oil, divided

·  2 garlic cloves, minced

·  1 tablespoon finely chopped fresh ginger

·  1/2-1 teaspoon crushed red pepper

·  1/2 cup rice-wine vinegar

·  2-4 tablespoons honey

·  1 ripe papaya, peeled, seeded and diced

·  1 red bell pepper, roasted, peeled, seeded and diced

·  2 tablespoons lime juice

·  Freshly ground black pepper, to taste

Preparation

·  Heat 1 teaspoon oil in a nonstick skillet over medium heat. Add garlic, ginger and red pepper and sauté until the garlic begins to brown, about 2-3 minutes.

·  Add vinegar, 2 tablespoons honey and half of the papaya; cook until the papaya starts to fall apart and thicken the sauce, 6 to 8 minutes.

·  Add the remaining papaya and roasted red peppers and cook until the salsa is just warmed through. Do not overcook; you want to preserve the diced raw papaya texture.

·  Season with lime juice and black pepper. Remove from the heat and set aside.

Mango Salsa

This is a deliciously colorful salsa that goes well with meat, poultry and seafood dishes.

Ingredients

• 1 large or 2 med mango, peeled and diced
• 1 tablespoon finely chopped jalapeno
• 2 cloves garlic-minced
• 1/3 cup diced red onion
• Juice of 2 limes
• 1/3 cup roughly chopped cilantro leaves
• Salt and pepper

Preparation

1. Combine mango, onion, garlic, Cilantro, Jalapeno (if using), lime juice, vinegar and brown sugar in a medium bowl.

Curried Chicken with Mango Salsa

If you don't want to heat up your kitchen you can cook the chicken on the grill instead; grill on high heat, 6 to 8 minutes per side. Make it a meal: Serve with a healthy brown rice.



4 servings (1 breast & about 1/2 cup salad each)
Total Time: 45 minutes

Ingredients (Chicken)

• 1/2 cup low-fat plain yogurt
• 2 tablespoons mango chutney
• 2 teaspoons curry powder, mild or hot
• 4 bone-in or boneless and skinless chicken breasts

Preparation (Chicken)

1. Position rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
2. Whisk yogurt, chutney and curry powder in a medium bowl. Add chicken; turn to coat. Remove the chicken from the sauce and transfer to the prepared broiler pan.
3. Broil the chicken until the coating is charred in spots, 12 to 15 minutes. Turn the chicken over and continue cooking until it is slightly charred and cooked through, 12 to 15 minutes more. 

Ingredients (Mango Salsa)

• 1 mango, diced
• 1/4 cup red onion, finely diced
• 1 garlic clove, minced
• 1 tablespoon finely chopped Jalapeno (Optional)
• Juice of 1 lime
• 4 tablespoons chopped fresh Cilantro
• 1 tablespoons red-wine vinegar
• 1 teaspoons brown sugar

Preparation (Salsa)

1. Combine mango, onion, garlic, Cilantro, Jalapeno (if using), lime juice, vinegar and brown sugar in a medium bowl. Serve the chicken with the mango salsa on the side, as a bed for the chicken or over the chicken.

Nutrition

Per serving: 289 calories; 12 g fat ( 3 g sat , 5 g mono ); 101 mg cholesterol; 16 g carbohydrates; 29 g protein; 1 g fiber; 308 mg sodium; 403 mg potassium.

Mediterranean Baked Penne

This Italian-inspired casserole is about as tasty as a one-dish meal can get...but incredibly delicious!

6 servings
Total Time: 1 hour 30 minutes

Ingredients

• 1/4 cup fine dry breadcrumbs
• 3 tablespoon extra-virgin olive oil
• 2 small zucchini, chopped
• 2 medium eggplant, 1 chopped, 1 sliced thin
• 1 green or red bell pepper, seeded and chopped
• 1 medium onion, chopped
• 4 garlic cloves, minced
• 1/4 cup dry white wine
• 1 28-ounce can no-salt plum tomatoes, drained and coarsely chopped, juice reserved
• Salt & freshly ground pepper, to taste
• 1 pound whole-grain penne
• 1 1/2 cups coarsely grated skim mozzarella cheese
• 1 large egg, lightly beaten
• 2 tablespoons freshly grated Parmesan cheese

Preparation

1. Preheat oven to 375°F. Lightly coat a 3-quart baking dish with nonstick olive oil spray. Put a pot of water on to boil for cooking pasta.
2. Heat 1-1/2 tablespoon oil in a large nonstick skillet over medium-high heat. Add zucchini, chopped eggplant, bell pepper, and onion; cook, stirring occasionally, until tender, about 10 minutes.
3. Add garlic and cook, stirring, for 2 minutes more. Add wine and stir until almost evaporated, about 2 minutes.
4. Add tomatoes and juice. Bring to a simmer and cook until thickened, 10 to 15 minutes. Season with salt and pepper. Transfer to a large bowl and let cool to room temperature.
5. Meanwhile, cook penne in boiling salted water until al dente, 8 to 10 minutes. Drain and rinse well.
6. Also, sauté the sliced eggplant in the remaining oil until golden brown; drain on paper towel.
7. Toss pasta with the vegetable mixture and stir in mozzarella.
8. Layer the bottom of a baking dish with a few tablespoons of the tomato, then ½ of the sliced eggplant and ½ the bread crumbs.
9. Spoon ½ of the veggie-pasta mixture and drizzle egg evenly over the top.
10. Finish with the remaining eggplant slices.
11. In a small bowl, combine remaining breadcrumbs and Parmesan. Sprinkle evenly over the top.
12. Bake pasta until golden and bubbly, 40 minutes. Let stand for 10 minutes before serving.

Nutrition

Per serving: 387 calories; 9 g fat ( 4 g sat , 2 g mono ); 65 mg cholesterol; 57 g carbohydrates; 17 g protein; 5 g fiber; 312 mg sodium; 315 mg potassium.

Open-Faced Tuna Melt

In this updated version of the tuna melt, we go light on the mayo and top it with fresh tomato slices and feta cheese. A healthy take on a classic while ensuring that there's great flavor in every bite.

4 servings
Total Time: 15 minutes

Ingredients

• 12 ounces canned albacore or chunk light tuna, drained (see Note below)
• 1 medium to large shallot, minced
• 2 tablespoons low-fat, healthy oil based mayonnaise (i.e. Smart Balance)
• 1 tablespoon lemon juice
• 1 tablespoon minced flat-leaf parsley
• 1/8 teaspoon salt
• Hot sauce, to taste
• Freshly ground pepper, to taste
• 4 slices whole-wheat bread, toasted
• 2 tomatoes, sliced
• 1/2 cup feta cheese

Preparation

• Preheat broiler.
• Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl.
• Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese.
• Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.

• Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition

Per serving: 252 calories; 6 g fat ( 3 g sat , 0 g mono ); 66 mg cholesterol; 16 g carbohydrates; 1 g added sugars; 31 g protein; 3 g fiber; 408 mg sodium; 242 mg potassium.

Eggplant Parmesan Pizza

In this recipe, eggplant parmesan is spun into a healthy pizza with grilled eggplant, fresh tomatoes, fresh basil, garlic and Parmigiano Reggiano cheese. I’ve included a whole-wheat dough recipe as well. You may also enjoy a cold beer paired with this delicious delight. A pale ale or amber ale fills the bill beautifully. Don't worry if the pizza isn’t perfectly symmetrical, this is homemade artisan pizza at it’s best…delicioso!

This recipe is for grilled pizza but you can do the same in a very hot oven set at 500 degrees.

4 servings
Total Time: 35 minutes

Ingredients

• 1 small eggplant, (about 12 ounces)
• Yellow cornmeal, for dusting
• 8 oz. Whole-Wheat Pizza Dough, or use my whole-wheat pizza dough recipe found HERE
• 3 or 4 ripe plum tomatoes, sliced thin
• 2 tablespoons chopped fresh basil
• 3 garlic cloves, minced
• 3/4 cup thinly shaved Parmigiano-Reggiano cheese

Preparation

1. Preheat grill to high.
2. Cut eggplant into 1/2-inch thick rounds. Grill, turning once, until marked and softened, 4 to 6 minutes. Let cool slightly, then cut into 1 inch chunks.
3. Sprinkle cornmeal onto a pizza peel or large baking sheet. Roll out the dough (see Tip below) and transfer it to the prepared peel or baking sheet, making sure the underside of the dough is completely coated with cornmeal.
4. Slide the crust directly onto the grill rack; close the lid. Cook until lightly browned, 3 to 4 minutes.
5. Using a large spatula, flip the crust. Spread tomato slices on the crust, leaving a 1-inch gap between each slice. Top with the eggplant, basil and garlic. Lay the Parmigiano-Reggiano shavings on top.
6. Close the lid again and grill until the cheese is bubbling and brown and the bottom of the crust has browned, about 5 minutes.

**If your crust browns faster than your toppings are cooking, slide a baking sheet or pizza stone under the pizza to keep the crust from burning while the toppings finish. 

Individual variation: The dough can be turned into 4 or 6 personal-size pizzas. After kneading, divide the dough into 4 or 6 equal balls. Brush with extra-virgin olive oil and place 3 inches apart on a baking sheet. Cover and set aside until doubled in size, about 1 hour. Roll each portion into a 6-to-8-inch circle.

 

Tips & Notes

• Tips: Use a vegetable peeler to shave curls off a block of hard cheeses, like Parmigiano-Reggiano or Pecorino Romano cheese.
• To roll out pizza dough: When you're ready to get your pizzas on the grill, turn the dough out onto a lightly floured surface. Dust the top with flour; dimple with your fingertips to shape into a thin, flattened circle. Then use a rolling pin to roll into a very thin circle about 14 inches in diameter. 

Nutrition

Per serving: 359 calories; 7 g fat ( 3 g sat , 1 g mono ); 12 mg cholesterol; 59 g carbohydrates; 16 g protein; 9 g fiber; 713 mg sodium; 416 mg potassium.

Whole-Wheat Pizza Dough

Everybody loves pizza and every once in awhile you will crave the disk - that’s when my healthier pizza recipes come in handy. To improve the nutritional profile of pizza, include whole-wheat flour in the crust. Using half whole-wheat and half all-purpose yields a light crust with a distinctive nutty taste. Quick-rising yeast shortens rising time to just 10 minutes, making wholesome homemade pizza a possibility for busy weeknights.

Makes 1 Pound (16 oz.) of Dough
Total Time: 15 minutes

Ingredients

To make 1 pound dough:

• 1 cup whole-wheat flour
• 1 cup all-purpose flour
• 1 package quick-rising yeast, (2 1/4 teaspoons), such as
• 1 teaspoon salt
• 1/2 teaspoon sugar
• 3/4 cup hot water, (120-130°F)
• 1 tablespoon extra-virgin olive oil

Preparation

1. Combine whole-wheat flour, all-purpose flour, yeast, salt and sugar in a food processor; pulse to mix. Combine hot water and oil in a measuring cup. With the motor running, gradually pour in enough of the hot liquid until the mixture forms a sticky ball. The dough should be quite soft. If it seems dry, add 1 to 2 tablespoons warm water; if too sticky, add 1 to 2 tablespoons flour. Process until the dough forms a ball, then process for 1 minute to knead.
2. Transfer the dough to a lightly floured surface. Coat a sheet of plastic wrap with cooking spray and place it, sprayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.
3. Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500°F or highest setting. Roll and top the pizza as desired (we suggest a 13-inch circle) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Serve immediately.

Make Ahead Tip

• Store in a plastic bag coated with cooking spray in the refrigerator for up to 2 days. Bring to room temperature before using.

 

The Health Benefits of Apples

As a part of my diet regimen I eat at least 4 fresh fruits every day, of which at least one is an apple. Lately apples have been pushed aside by fruits like pomegranates and Goji berries but apples have fantastic nutritional benefits that justify the “an apple a day keeps the doctor away” adage that I learned as a child. Here are some nutritional benefits of the humble apple….and I bet a lot of you will be surprised.

Basic Nutrition

Packing in quite a bit of soluble fiber (4 grams per medium apple) for a modest amount of calories (95) makes apples a filling, sweet snack. Plus, a medium apple counts as 1 cup of fruit, so after eating one you’re well on your way to meeting your daily fruit quota (around 2 cups for adults on a 2,000-calorie diet). They also are a good source of immune-boosting vitamin C (providing 14% of the Daily Value).

Weight Loss

Apples satisfy hunger for few calories so it’s not surprising that they can be part of a healthy diet that promotes weight loss. And in a recent study, dried apples also helped participants lose some weight. Women who ate a cup of dried apples daily for a year lost some weight and lowered their cholesterol and heart disease markers. Florida State University researchers think apples’ antioxidants and pectin (a type of fiber) are responsible for the benefits—and think that fresh apples would be even more effective.

Heart Health

The Florida State study is not the only one to link apple consumption to heart health. Last year, the Iowa Women’s Health Study reported that, among the 34,000-plus women it’s been tracking for nearly 20 years, apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease. Some years earlier, Finnish researchers studying dietary data collected over 28 years from 9,208 men and women found that frequent apple eaters had the lowest risk of suffering strokes compared with nonapple eaters. Experts attribute the heart-healthy benefits to antioxidant compounds found in apples, which help prevent LDL cholesterol from oxidizing and inhibit inflammation. Plus, the soluble fiber in apples has also been shown to lower cholesterol levels.

Metabolic Syndrome Protection

People who eat apples may be less likely to suffer from metabolic syndrome, a cluster of symptoms linked to an increased risk of heart disease and diabetes. A National Health and Nutrition Examination Study (NHANES) found that people who had eaten apples in any form over the past day were 27 percent less likely to have symptoms of metabolic syndrome than those who didn’t. The apple eaters also had lower levels of C-reactive protein, a marker of inflammation whose presence in the blood suggests an increased risk for heart disease and diabetes.

Exercise Extender

Eating an apple before you work out may boost your exercise endurance. Apples deliver an antioxidant called ‘quercetin’, which aids endurance by making oxygen more available to the lungs. One study showed that quercetin—when taken in supplement form—helped people bike longer.

Bone Protection
French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.

Asthma Inhibitor
One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples.

Alzheimer's Prevention

A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease.

Lower Cholesterol

The pectin in apples lowers LDL ("bad") cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.

Lung Cancer Prevention

According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.

Breast Cancer Prevention
A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.

Colon Cancer Prevention
One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.

Liver Cancer Prevention
Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.

Diabetes Management
The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in the management of diabetes.

So, when you hear that old adage, remember: Adages become adages because they are based in fact! Have you had your apple today?

Greek Chicken Salad

Have a warm-weather supper on the table quickly with this Greek-inspired chicken salad. Feel free to substitute other chopped fresh vegetables, such as broccoli or bell peppers, for the tomatoes or cucumber. Use leftover chicken, store-roasted chicken or quickly poach a couple boneless, skinless chicken breasts while you prepare the rest of the salad. Serve with pita bread and hummus for a truly Greek experience.

2 servings, about 3 cups each
Total Time: 25 minutes

Ingredients

• 2 1/2 tablespoons red-wine vinegar
• 1 tablespoon extra-virgin olive oil
• 1 1/2 teaspoons chopped fresh dill, or oregano or 1/2 teaspoon dried
• 1/2 teaspoon garlic powder
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 3 cups chopped romaine lettuce
• 1 1/4 cups chopped poached chicken breast
• 1 medium tomato, chopped
• 1 medium cucumber, peeled, seeded and chopped
• 1/4 cup red onion, minced
• 1/4 cup Kalamata olives
• 1/4 cup crumbled feta cheese (It’s ok)

Preparation

1. Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomato, cucumber, onion, olives and feta; toss to coat.

Nutrition

Per serving: 343 calories; 18 g fat ( 5 g sat , 7 g mono ); 89 mg cholesterol; 11 g carbohydrates; 31 g protein; 3 g fiber; 618 mg sodium; 656 mg potassium.

Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (45% dv), Folate (31% dv), Potassium (19% dv), Calcium (15% dv).

Salmon Steaks with Yogurt-Lime Marinade

Indian style salmon that tastes great served over basmati rice, but anything you choose will work.

4 servings
Total Time: 50 minutes

Ingredients

• 1/2 cup low-fat plain yogurt
• 1 tablespoon canola oil
• 1 tablespoon lime juice
• 1 teaspoon honey
• 1 tablespoon minced fresh ginger
• 1 clove garlic, minced
• 2 tablespoons cilantro, finely chopped
• 1/4 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 4 1-inch thick salmon steaks
• Lime wedges

Preparation

1. Whisk together yogurt, oil, lime juice, honey, cilantro, ginger, garlic, salt and pepper in a shallow nonreactive dish,. Add fish steaks and turn to coat with marinade. Cover and marinate in the refrigerator for at least 30 minutes or up to 1 hour, turning once.
2. Preheat grill.
3. Coarsely grind pepper onto steaks and gently press in. Oil the grill (see Tip). Grill the steaks, turning once, until the fish is opaque, about 10 minutes. Serve immediately with lime wedges.

Tips & Notes

• To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Nutrition

Per serving: 268 calories; 16 g fat ( 3 g sat , 7 g mono ); 69 mg cholesterol; 5 g carbohydrates; 1 g added sugars; 24 g protein; 0 g fiber; 234 mg sodium; 503 mg potassium.