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.

Healthy Mac & Cheese

Mac & cheese is one of the true comfort foods, especially on a rainy day, and this healthier update takes advantage of extra-sharp Cheddar balanced with creamy low-fat cottage cheese and tucks a layer of spinach into the middle, which may also help picky eaters down their leafy greens. Whole-wheat pasta adds robust flavor and extra fiber. Just keep in mind that this is a special treat and not an everyday meal!

Traditional Mac & Cheese vs. Heart Smart Gourmet Mac & Cheese

 

Traditional Mac & Cheese

• 980 calories
• 61 g fat
• 26 g saturated fat

Heart Smart Gourmetl's Mac & Cheese

• 576 calories
• 22 g fat
• 11 g saturated fat 

4 servings
Total Time: 55 minutes

Ingredients

• 3 tablespoons plain dry breadcrumbs, (see Tip below Or use Panko breadcrumbs. )
• 1 teaspoon extra-virgin olive oil
• 1/4 teaspoon paprika
• 1 16-ounce or 10-ounce package frozen spinach, thawed
• 1 3/4 cups low-fat milk, divided
• 3 tablespoons all-purpose flour
• 2 cups shredded extra-sharp Cheddar cheese
• 1 cup low-fat cottage cheese
• 1/8 teaspoon ground nutmeg
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 8 ounces (2 cups) whole-wheat elbow macaroni, or penne

Preparation

1. Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.
3. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
5. Bake the casserole until bubbly and golden, 25 to 30 minutes.

Tips & Notes

• Make Ahead Tip: Prepare through Step 4. Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, then bake for 35 to 45 minutes.

• Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs. Or use prepared coarse dry breadcrumbs.

Nutrition

Per serving: 576 calories; 22 g fat ( 11 g sat , 2 g mono ); 69 mg cholesterol; 63 g carbohydrates; 37 g protein; 9 g fiber; 917 mg sodium; 403 mg potassium.