Healthy Recipes & Cooking / August 16, 2012

Healthy Spring and Summer Recipes

By Charles Platkin, PhD

Salmon with Blueberry Mango Salsa

Healthy Recipe by Scott Uehlein, author of Canyon Ranch: Nourish: Indulgently Healthy Cuisine (Viking Studio, 2009)

Makes 4 servings

Ingredients:

For the Blueberry Mango Salsa:

1/3 cup blueberries
1/3 cup peeled, diced mango
2 tablespoons minced red onion
2 tablespoons minced red bell pepper
1 tablespoon minced fresh cilantro
1 tablespoon fresh lime juice
½ teaspoon minced jalapeño pepper
2 teaspoons evaporated cane juice
¼ teaspoon sea salt

For the Salmon:
½ teaspoon extra virgin olive oil
Four 4-ounce salmon fillets
Pinch sea salt
Pinch freshly ground black pepper

Method:

· Combine the blueberries, mango, onion, bell pepper, cilantro, lime juice, jalapeño, cane juice and salt in a medium bowl. Lightly crush with a fork to release the juices. Set aside. (Wear gloves when handling hot chili peppers, or wash your hands thoroughly before touching your eyes, nose or mouth.)
· Heat the olive oil in a large sauté pan over medium-high heat. Season the salmon with salt and pepper and sear for 3 to 5 minutes each side, or until just cooked through.
· Serve each salmon fillet with ¼ cup blueberry mango salsa.

Nutrition Information: (4-ounce fillet with ¼ cup salsa) 205 calories, 11g fat, 6g carbs, 19g protein, 1g fiber, 216mg sodium

Cool Cantaloupe Soup in a Cantaloupe Bowl

Healthy Recipe by Jackie Newgent, R.D., author of Big Green Cookbook: Hundreds of Planet-Pleasing Recipes and Tips for a Luscious, Low-Carbon Lifestyle (Wiley, 2009)

Makes 8 servings

Ingredients:

2 cantaloupes, halved, seeded
8 large fresh mint leaves
Juice and zest of 1 lime, or to taste (about 2 tablespoons juice)
1 tablespoon turbinado or Demerara sugar [Type of unrefined sugar] 1/8 teaspoon sea salt

Method:
· Scoop the fruit out of the cantaloupe halves with melon baller. Combine the cantaloupe balls, mint, lime juice, sugar and salt in a blender or food processor. Cover and blend until smooth and frothy, about 30 seconds. Stir in a pinch of the lime zest.
· Chill in a 2-quart pitcher in the refrigerator, if desired.
· Pour 1 cup of the soup into each cantaloupe half. Pour the remaining soup into small bowls or refrigerate for later use. Sprinkle with the remaining zest, and serve.

Note: A cool thing about cantaloupe is that the rind can be a serving bowl. It turns anything you serve in it into a fabulous fun food. You can make a cool (literally!) soup with the fruit, too. When it’s über-hot outside, a chilly bowl of soup is the ultimate antidote.

Nutrition Information: (1 cup) 50 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 60mg sodium, 13g carbs, 1g fiber, 1g protein

Freakishly Fantastic Faux-Fried Zucchini

Healthy Recipe by Lisa Lillien, founder of Hungry Girl (www.hungry-girl.com) and author of Hungry Girl: 200 under 200: 200 Recipes under 200 Calories (St. Martin’s Griffin, 2009)

Makes 3 servings

Ingredients:

¾ cup bran cereal (such as Fiber One Original)
1 tablespoon dry ranch dressing/dip mix
¼ teaspoon plus 1 dash garlic powder
¼ teaspoon plus 1 dash onion powder
¼ teaspoon plus 1 dash oregano
2 dashes salt
2 dashes black pepper
¼ cup fat-free liquid egg substitute
2 large zucchini, ends removed

Method:

· Preheat oven to 350 degrees.
· Place cereal in a blender or food processor. Add ranch mix and ¼ teaspoon each of garlic powder, onion powder and oregano. Add a dash each of salt and pepper. Grind to a breadcrumb-like consistency. Transfer crumbs to a medium bowl.
· In another medium bowl, combine egg substitute with a dash each of garlic powder, onion powder, oregano, salt and pepper. Stir thoroughly.
· Cut zucchini into ½-inch-thick circles. Blot away any excess moisture with a paper towel.
· Spray a large baking sheet with nonstick spray. Toss zucchini circles in seasoned egg substitute until they are all evenly coated. One by one, give zucchini slices a shake to remove excess egg substitute, coat them with breadcrumbs, and lay them flat on the baking sheet.
· Bake for 10 minutes. Carefully flip zucchini slices over. Bake for 10 additional minutes, or until outsides are crispy and zucchini is cooked through. Yum!
Nutrition Information: (1⁄3 of recipe): 78 calories, 0.5g fat, 578mg sodium, 20g carbs, 9g fiber, 4g sugars, 5g protein

Herb-Roasted Eggplant with Tomatoes and Feta

Healthy Recipe by Sara Foster of Bon Appetit from Epicurious.com

Makes 6 servings

Ingredients:

One 1 3/4-pound eggplant, cut into 1-inch cubes
4 large plum tomatoes, cored and quartered lengthwise
3 tablespoons olive oil
2 tablespoons sherry wine vinegar
2 tablespoons plus 2 teaspoons chopped fresh oregano
Salt and freshly ground pepper to taste
1/2 cup crumbled feta cheese

Method:

· Preheat oven to 450 degrees.
· Place eggplant and tomatoes on a rimmed baking sheet; toss with oil and vinegar. Sprinkle with 2 tablespoons oregano, salt and pepper.
· Roast until eggplant is tender and golden brown, stirring occasionally, about 40 minutes.
· Transfer eggplant and tomatoes to platter. Sprinkle with feta and remaining 2 teaspoons oregano and serve.
Nutrition Information: (5.25 ounces) 133 calories, 10g total fat, 3g saturated fat, 11mg cholesterol, 144mg sodium, 10g carbs, 5g fiber, 3g protein

Blueberry Breakfast SundaeHealthy recipe by Charles Stuart Platkin, the Detective, a nutrition and public health advocate, founder of DietDetective.com, and host of WE tv original series I Want To Save Your Life.

Makes 1 serving

Ingredients:
6 ounces nonfat, Greek-style yogurt
1/2 cup blueberries
1/3 cup high-fiber, high-protein cereal (such as Kashi)
1 tablespoon sliced almonds

Method:

 

  • Spoon yogurt into a small bowl.
  • Top with blueberries, cereal and almonds.
  • Serve immediately.Nutrition Information: 199 calories, 4g fat, 95mg sodium, 25g carbs, 5g fiber, 21g protein

Tags:  Cooking diet Healthy Recipes summer




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