Salmon & Escarole Packets with Lemon-Tarragon Butter
Healthy Recipe by Editors at EatingWell magazine and The EatingWell Test Kitchen
This company–worthy salmon is steamed on a bed of escarole and basted in a rich and tangy lemon–butter sauce. Fresh tarragon is delicious, or try other herbs, such as thyme or rosemary. Rainbow trout or arctic char are good substitutes for the salmon. Salmon is heart healthy, perfect for Valentine’s Day.
Makes 4 servings
Equipment: Parchment paper or foil 2 tablespoons butter
2 tablespoons minced fresh tarragon or 1 teaspoon dried
2 cloves garlic, minced
6 cups chopped escarole, romaine lettuce or spinach
1 bunch scallions, thinly sliced
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1–1 1/4 pounds skinned salmon fillet, preferably wild Pacific (see Note), cut into 4 portions
Nutrition information (per serving): 215 calories; 10 g fat (5 g sat, 2 g mono); 68 mg cholesterol; 7 g carbohydrate; 3 g fiber; 512 mg sodium; 24 g protein.
Note: Wild–caught salmon from the Pacific (Alaska and Washington) are more sustainably fished and have a larger, more stable population. For more information, visit Monterey Bay Aquarium Seafood Watch.
Wild Mushroom & Barley Risotto
Healthy Recipe by Connie Guttersen, Ph.D., R.D., author of The New Sonoma Diet: Trimmer Waist, More Energy in Just 10 Days (Sterling, 2011).
Mushrooms are said to have an aphrodisiac effect.
Makes 5 servings
1 ½ ounces fresh chanterelle, stemmed oyster and/or stemmed shiitake mushrooms, sliced
1 large shallot, finely chopped (1/2 cup)
1 clove garlic, minced (1/2 teaspoon)
1 tablespoon extra–virgin olive oil
1/3 cup dry white wine
3 ¾ cups chicken stock or reduced–sodium chicken broth
½ cup regular barley
Fresh flat–leaf parsley, chopped
Nutrition information (per serving/ 1/2 cup): 145 calories; 3 g total fat (0 g sat); 23 g carbohydrate; 4 g fiber; 0 mg cholesterol; 366 mg sodium; 5 g protein.
Oyster Artichoke Soup
Healthy Recipe by Holly Clegg, author of Holly Clegg’s trim&TERRIFIC Too Hot in the Kitchen.
Oysters are high in zinc content, a mineral that aids in the production of testosterone, and it was rumored that Casanova ate over 50 raw oysters a day to boost his libido. Even if you don’t like raw oysters, you are sure to love this oyster, artichoke pairing in this simple, seductive soup.
Makes 6 servings
2 tablespoons olive oil
1 bunch green onions, chopped
1 teaspoon minced garlic
1/4 cup 100% whole–wheat flour
1 1/2 cups fat–free chicken broth
1 pint oysters, reserving 1/2 cup oyster liquid
1/2 teaspoon dried thyme leaves
1 bay leaf
2 (14–ounce) cans artichoke hearts, drained and coarsely chopped
1/4 cup chopped parsley
1 cup fat–free half–and–half
1/4 cup sherry
Nutrition information (per serving / 1 cup): 180 calories; 6 g total fat (1 g sat); 30 mg cholesterol; 501 mg sodium; 21 g carbohydrate; 3 g dietary fiber; 5 g sugars; 10 g protein.
Gluten–Free Chewy Chocolate Valentine’s Cookies
Healthy Recipe by: Ivy Larson, founder of Clean Cuisine and More and author of Whole Foods Diet Cookbook (Gibbs Smith, 2009).
Chocolate and Valentine’s Day are a natural couple.
Makes 14 cookies
Extra–virgin coconut oil, for greasing the baking sheet
2 tablespoons raw honey
2 egg whites, lightly beaten
1/4 teaspoon sea salt
1 cup walnuts
1 cup pecans
1/2 cup prunes
1/4 cup unsweetened cocoa powder (look for a high–quality one like Ghirardelli or Green & Black)
Nutrition information (per serving /1 cookie): 144 calories; 11 g fat; 4 g protein; 9.5 g carbohydrate; 2 g dietary fiber; 51 mg sodium; 4 g protein.
Dr. Janet’s Steel–Cut Oats with Fresh Fruit and Walnuts
Healthy Recipe by: Janet Bond Brill, Ph.D., R.D., co-author of Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease (Crown/Three Rivers, February 2011).
This oatmeal begs for improvisation. Be creative in substituting other fruits such as banana, chopped pear or even dried blueberries or raisins for the apple. Oats, fruit, walnuts — all heart healthy!
Makes 4 servings
1 cup steel-cut oats
1/2 teaspoon ground cinnamon
1/2 cup plain soy milk
1/4 cup ground flaxseeds
1 large apple, peeled, cored and chopped
1/2 cup chopped walnuts, toasted if desired
Nutrition information (per serving / 1 cup): 290 calories; 11 g fat (0 g EPA; 0 g DHA; 2 g ALA, 1 g sat); 0 g cholesterol; 26 mg sodium; 39 g carbohydrate; 9 g dietary fiber; 6 g sugars; 11 g protein.