April 2010
Almonds are considered a “superfood” for their heart health benefits–from good fats and fiber to powerful antioxidants and essential vitamins and minerals. Protein-packed almonds provide monounsaturated fat to help slash LDLs (“bad” cholesterol) and boost HDLs (“good” cholesterol). Serve this flavorful dish with steamed broccoli and brown rice for a delicious, balanced meal.

INGREDIENTS

5 tablespoons lemon juice

3 tablespoons Dijon-style prepared mustard

2 cloves garlic, chopped

1/4 teaspoon ground white pepper

3 tablespoons olive oil

6 skinless, boneless chicken breasts

3/4 cup sliced almonds

2 cups chicken broth

1 teaspoon cornstarch, dissolved in 1 tablespoon water

2 tablespoons orange marmalade

1 tablespoon butter, cut into pieces

2 tablespoons chopped fresh parsley

6 slices lemon, for garnish

DIRECTIONS

1. Combine the lemon juice, mustard, garlic and white pepper. Beat in 2 tablespoons of the olive oil. Put the chicken in a shallow container and pour the lemon mixture over it. Cover and refrigerate for at least 1 hour.

2. In a large skillet, saute the almonds in 1/2 tablespoon of the olive oil until golden. Remove from skillet and reserve. Wipe out the skillet. Drain the chicken, reserving the lemon marinade. Add remaining 1/2 tablespoon olive oil to skillet, then add chicken breasts and brown over high heat until breast is brown on each side (6 to 10 minutes). Remove from skillet and reserve.

3. Strain the lemon marinade into the skillet. Bring to a boil and boil for 1 minute. Add chicken broth and cornstarch/water mixture. Cook over high heat, stirring occasionally, until the mixture reduces by half (about 5 minutes). Add marmalade and stir over medium heat until melted. Stir in the butter a bit at a time over high heat, stirring constantly. Stir in parsley. Return chicken to skillet and heat through. Add reserved almonds and garnish with lemon slices.

March 2010
This month’s recipe is actually 10 great tips for getting more fiber (“good carbs”) into your diet. Fiber protects us from heart disease, cancer, and digestive problems. It lowers our cholesterol and helps with weight control. This is one nutrient you don’t want to miss!

Article by: Reader’s Digest

“Good carbs” refer to complex carbohydrates. These are foods like whole grains, nuts, beans, and seeds that are composed largely of complex sugar molecules that require lots of time and energy to digest into the simple sugars your body needs for fuel. Virtually every weight-loss program–Atkins, South Beach, Weight Watchers–welcomes complex carbs as part of a healthy, lean, long-term diet.

One of the biggest benefits of foods rich in complex carbs is that they also contain large amounts of fiber (the indigestible parts of plant foods – the husk on the grain of wheat, the thin strands in celery, the crunch in the apple, the casings on edible seeds). Fiber protects you from heart disease, cancer, and digestive problems. It lowers cholesterol, helps with weight control, and regulates blood sugar. Yet, average Americans get just 12-15 grams per day–far below the recommended 25-30 grams.

Here’s how to sneak “good carbs” and extra fiber into your diet:

1. Eat cereal every day. Aim for a whole grain, unsweetened cereal with at least 4 grams of fiber per serving…Kellogg’s All-Bran Original, Kashi GOLEAN or Kellogg’s Raisin Bran.

2. Eat two apples every day. Apples are a good source of pectin, a soluble fiber that digests slowly. 5 grams of pectin leave you feeling full for up to 4 hours.

3. Make a yogurt mix once/week. Mix 1 small container of yogurt, 1/3 cup All-Bran cereal, 1 tablespoon ground flaxseeds and 5 diced strawberries for a whopping 12.2 grams of fiber–nearly half your daily allowance!

4. Dip baby carrots and broccoli florets in low-fat ranch dressing as your afternoon snack 3 days/week. You’ll get about 5 grams of fiber in each cup of veggies.

5. Keep a container of gorp in your car and office. Mix together peanuts, raisins, high-fiber cereal like All-Bran, and chocolate covered soy nuts. Have a handful for a sweet snack.

6. Switch to whole grain crackers. 1 regular whole wheat cracker has 1/2 gram of fiber. 10 crackers give you 5 grams of fiber. Spread peanut butter on whole grain crackers (look for brands that have 0 trans fat).

7. Mix your regular cereal with the high-test stuff. If you can’t face an entire bowl of All-Bran, mix 1/3 cup with an equal amount of Apple Cinnamon Cheerios and you’ll barely know it’s there (1/3 cup packs a walloping 8.5 grams of fiber.)

8. Add kidney beans or chickpeas (aka garbanzo beans) to your salad. 1/4 cup adds an additional 5 grams of dietary fiber.

9. Make sure the first ingredient in whole grain products has the word “whole” in it, as in “whole wheat,” or “whole grain.” If it says multi-grain, seven-grain, nutra-grain, cracked wheat, stone-ground wheat, unbromated wheat or enriched wheat, it’s not whole wheat, and thus is lacking some of the vitamins and minerals, not to mention fiber, of whole grains.

10. Every week, try one “exotic” grain. How about amaranth, bulgur, or wheatberries? Most are as simple to fix as rice, yet packed with fiber and flavor. Mix in steamed carrots and broccoli, toss with olive oil and Parmesan or feta cheese, maybe throw in a can of tuna or a couple ounces of cut-up chicken, and you’ve got dinner.

February 2010
Replenish your energy after a cardiovascular workout with this complex carb-rich drink. Yogurt adds protein and calcium while fruit adds natural sweetness and vitamin C for tired, sore muscles. Enjoy this shake within 30 – 60 minutes after exercise, when your body is best able to repair itself and replenish the energy you’ve spent. Experiment with different fruits for new flavors.

INGREDIENTS
1 cup frozen sweet cherries
1 cup vanilla yogurt
1 cup pomegranate cherry juice
1 (8-ounce) can crushed pineapple, drained
1 banana, peeled

DIRECTIONS
Place all ingredients in a blender, puree until smooth.

January 2010
New Year, New You. Get inspired with this low calorie, budget-friendly soup.
This hearty soup will make you feel good from the inside out.

INGREDIENTS

3 1/2 cups peeled and diced potatoes

1/3 cup diced celery

1/3 cup finely chopped onion

3/4 cup diced cooked ham

3 1/4 cups water

2 tablespoons chicken bouillon granules

1/2 teaspoon salt, or to taste

1 teaspoon ground white or black pepper, or to taste

5 tablespoons butter

5 tablespoons all-purpose flour

2 cups milk

DIRECTIONS

1. Combine the potatoes, celery, onion, ham and water in a stockpot. Bring to a boil, then cook over medium heat until potatoes are tender, about 10 to 15 minutes. Stir in the chicken bouillon, salt and pepper.

2. In a separate saucepan, melt butter over medium-low heat. Whisk in flour with a fork, and cook, stirring constantly until thick, about 1 minute. Slowly stir in milk as not to allow lumps to form until all of the milk has been added. Continue stirring over medium-low heat until thick, 4 to 5 minutes.

3. Stir the milk mixture into the stockpot, and cook soup until heated through. Serve immediately.

December 2009
Your holiday cookie exchange can be healthy! These chewy coconut cookies skip the usual sweetened condensed milk for a lower calorie version. Only 92 calories each.

INGREDIENTS

3 large egg whites

3 Tbsp sugar

1/2 tsp vanilla extract

1/4 tsp almond extract

1 pkg (7 oz) sweetened flaked coconut

8 oz bittersweet dark chocolate, melted

DIRECTIONS

1. Heat oven to 325º. Line 2 sheets with parchment paper or aluminum foil.

2. Whisk egg whites, sugar and extracts in medium bowl until foamy. Stir in coconut until evenly mixed.

3. Drop tablespoonfuls onto baking sheets. Bake 15 to 20 minutes until set and browned. Cool on wire rack.

4. Dip bottoms and tiny bit of sides in melted chocolate. Place on same lined baking sheets. Let stand at room temperature until set. Makes 2 dozen.

November 2009
This is a lower calorie quick bread that does not skimp on flavor. Buttermilk guarantees it will be moist. Great for an afternoon snack.

INGREDIENTS

1 1/2 cups all-purpose flour

1 1/4 teaspoons baking soda

1 teaspoon salt

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon ground ginger

1 cup pumpkin puree

1 cup brown sugar

1/2 cup buttermilk

1 egg

2 tablespoons butter, softened

DIRECTIONS

1. Preheat oven to 350 degrees.

2. Sift the flour, baking soda, salt, cinnamon and nutmeg into a large bowl. Mix in the pumpkin, brown sugar, buttermilk, egg and butter until well blended. (optional add-ins: chopped pecans, chocolate chips, raisins, 1 tsp vanilla)

3. Pour into a 9×5 inch loaf pan.

4. Bake for 1 hour, or until a toothpick inserted into the center comes out clean.

October 2009
It’s apple picking season! This low fat and low sodium recipe is a great breakfast, side dish, or dessert. The spices, nuts and raisins can be interchanged or omitted depending upon your taste.

INGREDIENTS

6 apples – peeled, cored and sliced

1/2 cup white sugar

3 tablespoons all-purpose flour

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 cup raisins

1/2 cup chopped walnuts

1/2 cup milk

DIRECTIONS

1. Preheat oven to 350 degrees. Grease a 2 quart casserole dish with non-stick cooking spray.

2. Place apples in a large bowl. In a small bowl, mix together sugar, flour, cinnamon, nutmeg and cloves. Stir spice mixture into apples until evenly distributed. Fold in raisins and walnuts. Spoon into prepared dish. Pour milk evenly over apple mixture.

3. (optional) Top with a few thin slices of stick butter, sprinkle with brown sugar or granola.

4. Bake in preheated oven for 45 to 60 minutes, or until soft and bubbly. Allow to cool slightly before serving.

September 2009
With school back in session, this sandwich is great for kids and parents to pack for lunch.

Reasons to Brown Bag It

1. It’s cheaper than buying lunch
2. It’s healthier than many restaurant options
3. It’s easy to control portion size

INGREDIENTS

2 cups cooked chicken breast, chopped

1 medium carrot, julienned

1/2 cup cucumber, seeded and chopped

1 medium tomato, seeded and chopped

1/4 cup red onion, diced

1/4 cup sliced ripe olives

1/4 cup cubed mozzarella cheese

1/3 cup Italian salad dressing

2 cups shredded red leaf lettuce

6 pita bread halves

DIRECTIONS

In a bowl, combine the chicken, vegetables and cheese. Add dressing and toss to coat. Line pitas with lettuce leaves. Stuff 1/3 cup chicken salad into each pita half. Enjoy!

August 2009

INGREDIENTS
4 portobello mushroom caps
yellow onion, sliced thick
1/4 cup balsamic vinegar
2 tablespoons olive oil
1 teaspoon dried basil
1 teaspoon dried oregano
1 tablespoon minced garlic
salt and pepper to taste
4 slices provolone cheese

DIRECTIONS

1. In a shallow dish, whisk together vinegar, oil, basil, oregano, garlic,
salt, and pepper. Place the mushroom caps in the marinada. Let stand at room
temperature for 15 minutes, flip over once.

2. Preheat grill for medium-high heat.

3. Brush grate with oil. Place mushrooms and onion slices on the grill.
Grill 5 to 8 minutes on each side or until tender. Brush mushrooms with
marinade frequently. Top with cheese during the last 2 minutes of grilling.

4. Serve on a whole grain bun.

July 2009
Peaches are at their peak in July and August. Serve this refreshing peach salsa on top of halibut marinated in citrus juices and brown sugar.

INGREDIENTS

1/3 cup orange juice

2 tablespoons canola oil

2 tablespoons lime juice

1 tablespoon brown sugar

2 teaspoons grated lime peel

1 garlic clove, minced

1/2 teaspoon salt

4 (6 ounce) halibut steaks

SALSA:

2 cups chopped fresh peaches

1/4 cup chopped sweet red pepper

1/4 cup chopped red onion

1 jalapeno pepper, seeded and chopped

2 tablespoons orange juice

1 tablespoon minced fresh cilantro

2 teaspoons lime juice

1/4 teaspoon salt

DIRECTIONS

1. In a bowl, combine the first seven ingredients; mix well. Remove 1/4 cup for basting; cover and refrigerate. Pour remaining marinade into a large re-sealable plastic bag; add the halibut. Seal bag and turn to coat; refrigerate for 2 hours. In a bowl, combine salsa ingredients; cover and refrigerate until serving.

2. If grilling the fish, coat grill rack with nonstick cooking spray before starting the grill. Drain and discard marinade from fish. Grill, uncovered, over medium heat or broil 4-6 in. from the heat for 4-6 minutes on each side or until fish flakes easily with a fork, basting occasionally with reserved marinade.

3. Top with peach salsa.

June 2009
This versatile salad is a nutritious and light summer meal or side dish. Use grilled chicken leftovers and swap out any of the veggies with what you have on hand!

INGREDIENTS

1 (16 ounce) package farfalle (bow tie) pasta
1 cup broccoli florets
8 ounces fresh asparagus spears, trimmed and chopped
8 ounces diced cooked chicken breast meat
1 (15 ounce) can kidney beans, drained (or garbanzo beans)
1 (4 ounce) can sliced black olives, drained
1 medium green bell pepper, seeded and diced
1/2 pint cherry tomatoes, halved
4 ounces crumbled feta cheese (or asiago or monterey jack)
1 cup Italian salad dressing (or Dijon or Balsamic vinaigrette)
salt and pepper (optional)

DIRECTIONS
1. Bring a large pot of lightly salted water to a boil. Add pasta, and cook until tender, about 8 minutes. Add broccoli florets and asparagus to the boiling water during the last 5 minutes. Drain, and run under cold water to cool.

2. In a large serving bowl, stir together the diced chicken, beans, olives, green pepper, tomatoes, cheese and salad dressing. Stir in the pasta, broccoli and asparagus. Season with salt and pepper to taste. This salad is best if chilled for a couple of hours before serving.

April 2009
Artichokes are in season March through May and are an excellent source of potassium and Vitamin A.

Ingredients

6  artichokes

1  tablespoon  plus 1/2 teaspoon salt

1  lemon

3  cloves garlic, minced

3  tablespoons  olive oil

2  tablespoons  lemon juice

1/4  teaspoon  pepper

Preparation

Slice tops off artichokes, pull off small leaves, trim stems, and snip off thorny tips. In a large pot, bring 1 to 2 inches of water to a boil. Add 1 tablespoon salt, the juice of 1 lemon, and artichokes; cover and steam until artichoke bottoms pierce easily, 20 to 40 minutes. Drain artichokes. When cool enough to handle, cut each in half lengthwise and scrape out fuzzy center. In a bowl, combine garlic, olive oil, 2 tablespoons lemon juice, 1/2 teaspoon salt, and pepper. Brush artichokes with garlic mixture and set, cut side down, on a grill over medium heat. Grill, turning once, until lightly browned, 8 to 11 minutes.

Optional: Serve with green olive dip. In a blender, whirl 1/2 cup chopped parsley, 5 tablespoons extra-virgin olive oil, 2 tablespoons chopped green olives, 1 tablespoon drained capers, 1 tablespoon lemon juice, 1/2 teaspoon Dijon mustard, 1/4 teaspoon pepper, and 1/8 teaspoon salt until chunky.