Created by Jennifer Martinkus, Cooking Light, JULY 2006

Dressing ingredients:

• 1/2 cup raspberries
• 3  tablespoons  crème de cassis (black currant-flavored liqueur) or cherry liqueur
• 1  tablespoon  sugar
• 2  tablespoons  minced shallots
• 2  tablespoons  champagne or white wine vinegar
• 2  tablespoons  honey
• 1  teaspoon  Dijon mustard
• 1/2  teaspoon  freshly ground black pepper
• 1/4  teaspoon  salt

Salad ingredients:

• 1-1/2 cups raspberries
• 6  cups  mixed salad greens (about 8 ounces)
• 2  cups  thinly sliced peeled peaches (about 2 large)
• 1/4  cup  thinly sliced green onion
• 1/3  cup  chopped hazelnuts or pecans, toasted

Preparation:

• Combine 1/2 cup raspberries, crème de cassis, and sugar in a small saucepan over medium heat; bring to a simmer. Cook 5 minutes or until raspberries are very tender; cool to room temperature. Press raspberry mixture through a fine sieve into a bowl, reserving liquid; discard solids.
• Combine raspberry liquid, shallots, and next 5 ingredients (through salt) in a medium bowl, stirring with a whisk.
• Combine remaining 1-1/2 cups raspberries, mixed salad greens, and remaining ingredients in a large bowl; add shallot mixture, tossing gently to coat greens. Serve immediately.  Serves 6.

Nutritional information:

Calories:  164 (30% from fat)
Fat:  5.5g (sat 1g, mono 3.3g, poly 0.8g)
Protein:  3.3g
Carbohydrate:  24.5g
Fiber:  5.1g
Cholesterol:  2mg
Iron:  1.7mg
Sodium:  138mg
Calcium:  66mg

From a recipe by Lisë Stern, Cooking Light, DECEMBER 2007

Ingredients:

• 1/2  teaspoon  ground cumin
• 1/2  teaspoon  ground coriander
• 1/2  teaspoon  salt
• 1/4  teaspoon  paprika
• 1/8  teaspoon  ground cinnamon
• 1/8  teaspoon  freshly ground black pepper
• 1  (2 1/4-pound) skinless salmon fillet
• 2  cups  thinly sliced onion
• Cooking spray
• 2  tablespoons  chopped fresh cilantro
• Lemon wedges

Directions:

1. Preheat oven to 400°.
2. To prepare salmon, combine first 6 ingredients; rub spice mixture evenly over fish.
3. Place onion in an 11 x 7-inch baking dish coated with cooking spray. Place fish on top of onion; bake at 400° for 20 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
4. Place salmon on a platter. Arrange onions evenly around salmon. Sprinkle salmon with chopped fresh cilantro.  Garnish with lemon wedges.  Serves 6.

Wine note:

This salmon has lots of rich, piquant flavor and needs a wine that won’t be intimidated by such bold spices as cumin, coriander, and cinnamon. Riesling’s fruitiness offsets the spices while its clean, pure freshness is exactly the right counterpoint to the rich salmon. Washington State makes some of the best rieslings in the country.

SASSY WATER

• 2 liters of water (about 8-1/2 cups)
• 1 teaspoon of freshly grated ginger
• 1 medium cucumber, peeled and thinly sliced
• 1 medium lemon, thinly sliced
• 12 small spearmint leaves

Directions:

Combine all ingredients in a large pitcher and let the flavors blend overnight.  Drink the entire pitcher by the end of each day.

Servings:  4

Ingredients:

• 4 chicken breasts
• 8 oz. uncooked whole wheat spaghetti
• 4  Tablespoons  peanut butter (smooth, lowfat)
• 4 Tablespoons lime juice
• 4  cloves garlic, minced
• 1/2 cup fresh ginger, peeled and grated
• 2 cups frozen or fresh edamame, shelled
• 8 cups fresh vegetables: your choice — [note: nutritional data is based on one cup of each]

1. onion, slivered
2. carrot, cut into 2″  julienne strips
3. celery, cut into strips no wider than 3/4″, then sliced on diagonal
4. snow peas, cut into thin strips on the diagonal
5. bell peppers, cut into 2″ thin strips
6. cauliflower, thinly sliced
7. broccoli, cut into 1″  flowerets
8. Enoki mushrooms

•  4 Tablespoons coarsely chopped peanuts
• 6 scallions, thinly sliced on the diagonal

Directions:

1. Roast chicken breasts in the oven at 350 degrees for 15 minutes.  Remove and allow to cool; slice into 2″ long, very thin strips.
2. Cook pasta according to directions; drain. 
3. Bring water to a boil; add fresh edamame and cook for 3 minutes, until almost tender.  Drain.
4. Steam all other vegetables for 2 minutes, until almost tender.  Drain.
5. In a large wok or Dutch oven, saute peanut butter, lime juice, garlic and ginger; add all the steamed/drained vegetables and the chicken strips; cook until vegetables are just tender, about 3 minutes.
6. Serve chicken mixture over pasta, and garnish with chopped peanuts and sliced scallions.

To View Nutritional Data Webpage CLICK HERE

Nutritional Data: (per serving)

Calories 397
Total Fat (g) 11
Cholesterol (mg) 73
Sodium (mg) 139
Carbohydrate (g) 38
Fiber (g) 5.0
Sugar (g) 5.0
Protein (g) 40

Caloric Ratio:

Carbohydrates: 36%
Fat: 24%
Protein: 40%

Extra Nutritional Data: (per serving)

Fullness Factor: 2.6 out of 5.0
Nutrition Rating: 4.5 out of 5.0
Estimated Glycemic Load: 20 [target = 100/day or less]
Inflammation Factor: 488 [target = 50/day or higher]
Nutrient Balance Completeness Score: 70 out of 100
Protein Quality/Amino Acid Score: 124 [target = 100 or higher]

This food is low in Sodium. It is also a good source of Vitamin A, Vitamin K, Vitamin B6, Folate, Phosphorus and Selenium, and a very good source of Protein, Vitamin C, Niacin and Manganese.

If you decide to try this recipe, please provide  feedback as to what you and your taste buds thought…  Khorb khun ka!  (Thank you!)

Servings:  4

Ingredients:

• 1/4  cup  fat-free mayonnaise
• 3  Tablespoons  fat-free sour cream
• 2  teaspoons  Dijon mustard
• 1 cup chopped celery
• 3  Tablespoons  thinly sliced green onions
• 1/2  teaspoon  freshly ground black pepper
• 1/4  teaspoon  grated lemon peel
• 2 Tablespoons wheat germ
• 8  hard-cooked large eggs
• 8 cups mixed salad greens
• 4 large garden tomatoes, sliced 1/4″ thick
• 2 slices Health-Nut bread, toasted and cut into 4 long strips
• 4 bacon slices, cooked and drained on paper towel
• 2 ripe oranges, peeled/seeded/cored and cut into chunks

Directions:

1.  Combine mayo, sour cream, mustard, celery, green onions, black pepper, lemon rind, and wheat germ until well blended.

2.  Cut two of the eggs in half the long way; remove the yolks to use at another time. Coarsely chop the whole eggs with the remaining egg whites. Gently stir the eggs into the creamy mayonnaise mixture. Cover tightly and chill for 1 hour.

3.  When ready to serve: On each plate, arrange tomato slices for 1 tomato around the outside edge of the plate. Pile 2 cup of mixed salad greens in the center.

4.  Place a scoop (about one fourth) of the egg salad mixture on top of the mixed salad greens. Place strips of toast on each side of egg salad.

5.  Garnish egg salad with 1 slice of bacon, crumbled. Garnish lettuce and tomato with chunks of 1/2 orange.

To View Nutritional Data Webpage CLICK HERE

Nutritional Data: (per serving)

Calories 320
Total Fat (g) 11
Cholesterol (mg) 223
Sodium (mg) 578
Carbohydrate (g) 36
Fiber (g) 9.0
Sugar (g) 16.0
Protein (g) 21

Caloric Ratio:

Carbohydrates: 42%
Fat: 32%
Protein: 26%

Extra Nutritional Data: (per serving)

Fullness Factor: 3.1 out of 5.0
Nutrition Rating: 3.8 out of 5.0
Estimated Glycemic Load: 14 [target = 100/day or less]
Inflammation Factor: 103 [target = 50/day or higher]
Nutrient Balance Completeness Score: 79 out of 100
Protein Quality/Amino Acid Score: 118 [target = 100 or higher]

This food is a good source of Dietary Fiber, Protein, Riboflavin, Folate, Phosphorus, Potassium and Selenium, and a very good source of Vitamin A, Vitamin C, Vitamin K and Manganese.

If you decide to try this recipe, please provide  feedback as to what you and your taste buds thought…  Thank you!

Note:  Tomato-Scallion Salad must be prepared 1 hour ahead.

Servings: 8 (2 mini-quiches and 1 salad per serving)

Ingredients for Mini-Quiches:

• Cooking spray
• 1/2  cup  shredded low-fat extra-sharp cheddar cheese
• 4  large egg whites
• 2  large eggs
• 2 Tbsp. wheat germ

Choice of Extras:

• 1  cup  finely chopped vegetables (onion, tomato, spinach, broccoli, mushrooms, bell peppers, zucchini) AND
• 1-1/2 to 2  cups  chopped reduced-fat deli meat (ham, chicken, turkey, or a mixture) 

[note:  for nutritional data, I used 1/4 cup onion, 1/4 cup chopped broccoli flowerets, 1/4 cup mushrooms, 1/4 cup spinach and 1-3/4 cups deli turkey]

Choice of Seasonings:

• 1 tsp. dried herbs de Provence OR
• 1 Tbsp. chopped fresh chives OR
• 1 Tbsp. chopped fresh sweet basil AND
• 1/2 teaspoon garlic powder, if desired
• 1/4 teaspoon paprika, if desired
• 1/8  teaspoon  black pepper, if desired

[note:  for nutritional data, I used herbs de Provence, garlic powder, and black pepper]

Directions for Mini-Quiches:

1. Preheat oven to 350°.
2. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add raw vegetables; sauté 2 minutes or until crisp-tender. Add deli meat; sauté 3 minutes. Remove from heat; cool 5 minutes.
3. Combine eggs, cheese, and spices in a large bowl; stir with a whisk. Add veggie-meat mixture, stirring with a whisk. Spoon mixture into 16 miniature muffin cups coated with cooking spray.
4. Bake at 350° for 20-25 minutes or until set.  Serve immediately with tomato-scallion salad.

Ingredients for Tomato-Scallion Salad:

8 large, garden-fresh tomatoes, peeled and sliced
2 Tbsp. white wine vinegar
1 tsp. sugar
1 tsp. paprika
1/4 cup extra-virgin olive oil
1/4 tsp. freshly ground pepper
6 scallions, white and tender green portions only, thinly sliced
1/2 cup shredded basil

Directions for Tomato-Scallion Salad:  (make 1 hour ahead)

1. Arrange the tomatoes on a large platter.
2. In a small bowl, whisk the vinegar with the sugar and paprika. Slowly whisk in the olive oil and season with pepper. Stir in the scallions and half of the basil.
3. Pour the dressing over the tomatoes and let stand at room temperature for 1 hour. Sprinkle the remaining basil over the tomatoes and serve.

To View Nutritional Data Webpage CLICK HERE

Nutritional Data: (per serving)

Calories 236
Total Fat (g) 12
Cholesterol (mg) 89
Sodium (mg) 867
Carbohydrate (g) 16
Fiber (g) 3.0
Sugar (g) 8.0
Protein (g) 18

Caloric Ratio:

Carbohydrates: 26%
Fat: 45%
Protein: 29%

Extra Nutritional Data: (per serving)

Fullness Factor: 2.9 out of 5.0
Nutrition Rating: 3.6 out of 5.0
Estimated Glycemic Load: 7 [target = 100/day or less]
Inflammation Factor: 97 [target = 50/day or higher]
Nutrient Balance Completeness Score: 73 out of 100
Protein Quality/Amino Acid Score: 140 [target = 100 or higher]

This food is a good source of Vitamin A, Vitamin K, Phosphorus, Manganese and Selenium, and a very good source of Protein and Vitamin C.

If you decide to try this recipe, please provide  feedback as to what you and your taste buds thought…  Thank you!

1. Exercise Your Mind

To be at your sharpest, hit the ground running. “A challenging exercise regimen increases blood flow and oxygen throughout our bodies and activates growth-stimulating hormones in the brain that help form new cells there,” Dr. Hogan says. No wonder a recent study found that fitness buffs have a larger hippocampus — the region of the brain that plays a crucial role in learning and memory — than couch potatoes do. Active people may even be smarter: Exercise makes tough mental tasks, such as plotting strategy, easier to do by forging new connections between our brain cells, says Kirk I. Erickson, PhD, an assistant psychology professor at the University of Pittsburgh and coauthor of the study.

Working out also helps reverse the effects of chronic stress, which may hurt your brain. “When we’re under constant pressure, our bodies become flooded with cortisol, a stress hormone that changes the structure of the brain, shrinks the size of the hippocampus, and hinders our ability to learn and remember,” says Raj Shah, MD, medical director of the Rush Alzheimer’s Disease Center at Rush University Medical Center in Chicago. Exercise appears to lower cortisol levels and “rebuild” mental muscle by revving up the process that generates new cells and neurons. “In addition, physical activity may produce endorphins and other natural chemicals that calm us down and help us focus,” Dr. Shah explains.2. Consistently Fuel the Fire

Food is the fuel that keeps your brain running, but noshing on the right stuff is key. “You need a huge variety of vitamins, minerals, and nutrients for maximum brain health,” says Fernando Gomez-Pinilla, PhD, a professor of neurosurgery and physiological science at UCLA. That means piling your plate with as many different fruits and vegetables as you can every day, including “berries and apples, because they contain a lot of vitamin C and flavonoids, both of which are powerful antioxidants that keep your brain cells in prime condition,” Gomez-Pinilla says. Broccoli and spinach have more vitamins A, C, and E than most other veggies do. And fish is crucial because it’s chock-full of healthy omega-3 fatty acids, which keep the membranes of brain cells strong. Be sure to eat every few hours to regulate your blood sugar. If it gets too low, you won’t be able to think straight.

Foods that Promote Sharp Thinking:

PROTEIN:  Provides a steady supply of energy, helping your brain stay charged all morning. Protein also increases levels of epinephrine and dopamine, two chemicals that make you more alert.

•  Tuna, salmon, mackerel, walnuts = full of omega-3s, which reduce inflammation and allow the brain to function properly
• Nonfat plain yogurt

 CARBS:  Provide a dose of glucose, which gets you going.

• Colorful fruits and vegetables = contain an array of brain-boosting antioxidants and nutrients
• Spinach and other dark green veggies = Loaded with vitamin E, which helps neutralize the free radicals in your body that damage brain
• Whole-grain cereal, like Grape-Nuts or Kashi GoLean
• Blueberries, strawberries, apples = Potent antioxidants that have been shown to spur brain-cell production and help improve memory 

OTHER: 

• Coffee = Caffeine, a stimulant, speeds up your brain and can boost memory and reasoning
• Green tea = Rich in flavonoids, which improve mental performance

3.  Develop healthy mental habits

For optimal brain performance, get plenty of sleep.  When participating in potentially dangerous sports, always wear a helmet.  Focusing on one thing at a time rather than multitasking will increase your capacity to learn and remember.  Provide your brain with mental challenges every day, like doing crossword puzzles, solving logic problems, or reading nonfiction, for instance.  Finally, don’t smoke — or if you do smoke, quit — so that your brain receives a consistently sufficient flow of blood.  These healthy habits will allow your brain to demonstrate peak performance!

1.    Keep Bones Strong 

• 1,000 international units per day of vitamin D3:  Tuna fish, salmon, 15 minutes of sunlight
• 65 micrograms vitamin K:  Spinach, broccoli
• 4.7 grams potassium:  Chicken, turkey, fish, fruits, vegetables
• 320 mg magnesium:  Green vegetables

2.    Choose a Variety of Fruits and Vegetables

• Purple:  Plums, blackberries, purple grapes, raisins, prunes, purple cabbage
• Red:  Tomatoes, red onions, watermelon,  red grapes, radishes, cranberries, strawberries, red bell peppers, red or pink grapefruit
• Orange:  Carrots, apricots, mangos, oranges, pumpkin, cantaloupe, sweet potatoes
• Yellow:  Yellow bell pepper, grapefruit, pineapple, lemons, squash, yellow corn
• Green:  Kiwi, broccoli, romaine lettuce, spinach, cabbage, honeydew
• Blue:  Blueberries
• White:  Pears, bananas, cauliflower, onions, garlic

3.    Eat to Encourage Flat Abs:  Fiber to reduce bloating, antioxidants to increase the effectiveness of your exercise routine, and protein to maintain a healthy metabolism

• 23 almonds/day = 160 calories
• 1 egg/day
• 1/2 cup edamame (soybeans)/day = 130 calories, 11g protein (soy milk is another option)
• 1 or 2 apples/day
• 1/2 cup fresh berries/day = 30 calories
• 3 servings/day of leafy green veggies and broccoli
• 1 to 3 cups of fat-free or lowfat yogurt/day
• 2 servings/day of broth-based veggie soup
• 2 servings/week of omega 3:  salmon, tuna, mackerel, flaxseed, or walnuts

4.  ”Super” foods for a “Super” you:  Be leaner, stronger, healthier  

• tomato salsa = only 9 calories per Tbsp, but loaded with anti-oxidants!  
• whole wheat pita bread = 1 large pita is 170 calories and so delicious toasted, cut into wedges, and served with hummus!
• popcorn = low cal and loaded with fiber
• orange = 1 large fruit is 86 calories, a terrific source of potassium, folate, fiber, and vitamin C
• vegetable soup = broth + fiber = lw in calories, high in vitamins, and a feeling of fullness.
• plain yogurt =  137 calories per cup, serve with cinnamon, berries, or in a fruit smoothie.
• mangos = only 135 calories per fruit!   Fiber, potassium, beta-carotene and polyphenols fill this luscious treat.
• hummus = 50 calories per 2 Tbsp., and a great source of protein, fiber, and iron.  Olive oil used in hummus slows digestion, decreases appetite, and stabilizes blood sugar.

Servings: 4

Ingredients for Hawaiian Pork:

• 8 oz. boneless pork loin, cut into 8 equal rounds
• 1/2 tsp. chili powder
• (4) 3/4″ slices of a cored fresh pineapple

Ingredients for Fave Veggies:

• 1 cup of carrots, cut into rounds
• 1 cup of fresh or frozen edamame
• 1/2 cup canned black beans, rinsed and drained
• Pam cooking spray
• 3 garlic cloves, peeled and thinly sliced
• 1 cup of fresh broccoli flowerets

Ingredients for Spicy Slaw:

• 4-1/2 tsp. cider vinegar
• 1 Tbsp. orange juice
• 1 Tbsp. olive oil
• 1-1/2 tsp. sugar
• 1/4 tsp. chili powder
• 4 cups green cabbage, thinly sliced
• 1 cup red onion, thinly slivered
• 1 cup red sweet bell pepper, cut in thin strips
• 2 Tbsp. wheat germ
• 4 tsp. blanched almonds

Directions:

1.  Dressing for Spicy Slaw:  Whisk together vinegar, juice, olive oil, sugar, and chili powder. Chill.  In large bowl, combine cabbage, onion, and sweet pepper; toss. Cover and chill until ready to serve.

2.  Place carrots in pan with water.  Bring to a boil; simmer about 5 minutes.  Add edamame; simmer another 3 minutes.  Add broccoli; cover and continue to simmer for another 3 minutes.  Stir in black beans; cover and remove from heat.  After 1 minute, drain vegetables in colander.  

3.  Rub chili powder into surface of pork rounds. For charcoal grill, cook pork rounds and pineapple on uncovered grill directly over medium coals about 6 minutes, until completely done (160 degrees F), turning once. (For gas grill, preheat; reduce to medium. Grill pork and pineapple, covered.)

4.  Spray a small saucepan with Pam cooking spray.  Saute garlic until golden and tender; add drained vegetables from step 2, and gently stir to coat with garlic flavor.

5. Place Spicy Slaw into individual serving bowls and drizzle with dressing.  Sprinkle on each serving:  1-1/2 tsp. wheat germ and 1 tsp. blanched almonds.

6.  Serve Hawaiian Pork and Fave Veggies immediately while hot, with Spicy Slaw alongside. 

To View Nutritional Data Webpage CLICK HERE

Nutritional Data: (per serving)

Calories 370
Total Fat (g) 15
Cholesterol (mg) 27
Sodium (mg) 264
Carbohydrate (g) 42
Fiber (g) 10.0
Sugar (g) 18.0
Protein (g) 22

Caloric Ratio:

Carbohydrates: 42%
Fat: 37%
Protein: 21%

Extra Nutritional Data: (per serving)

Fullness Factor: 2.7 out of 5.0
Nutrition Rating: 4.0 out of 5.0
Estimated Glycemic Load: 15 [target = 100/day or less]
Inflammation Factor: 349 [target = 50/day or higher]
Nutrient Balance Completeness Score: 70 out of 100
Protein Quality/Amino Acid Score: 50 [target = 100 or higher]

This food is a good source of Dietary Fiber and Folate, and a very good source of Vitamin A, Vitamin C, Vitamin K and Manganese.

If you decide to try this recipe, please provide  feedback as to what you and your taste buds thought…  Thank you!