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August 14, 2008

Healthy Recipes: Citrus Cheesecake

We all love cheesecake, but sometimes it feels too indulgent. Well no need to fear! Today's healthy recipe comes from Seattle's King County, and it blends the tartness lemon, lime, and orange juice with the sweetness of brown sugar to create a balanced - and delectable - healthy eating dessert. Who says you can't have your cheesecake and eat it too?

Makes 12 servings

Basic Ingredients:

Nonfat cooking spray
1 cup graham cracker crumbs
2 tablespoons brown sugar
2 tablespoons butter or margarine, melted

Ingredients for filling:

2/3 cup sugar
1/3 cup all-purpose flour
1 teaspoon vanilla extract
2 8-oz packages nonfat cream chesse
2 eggs
1/2 cup 1% milk
1/3 cup nonfat sour cream
1 tablespoon fresh lemon juice
1 tablespoon gresh lime juice
1 tablespoon fresh orange juice
1 teaspoon lemon peel, grated
1 teaspoon lime peel, grated
1 teaspoon orange peel, grated
3 eggs whites
1/4 cup sugar

Directions

1.Preheat oven to 300º F.
2.Prepare the crust: Coat a 9-inch springform pan with cooking spray. In a medium bowl, mix crumbs, brown sugar and butter then firmly press mixture into bottom and 2 inches up the sides of the pan.
3.Prepare the filling: In a large sized mixing bowl, combine sugar and flour then add vanilla, cream cheese, and eggs. Beat until smooth. Add milk, sour cream, citrus juices and peels and beat until smooth.
4.In a separate mixing bowl, using clean and dry beaters, beat egg whites at room temperature at high speed until soft peaks form. Gradually add 1/4 cup sugar, 1 tablespoon at a time and beat until stiff peaks form. Gently fold egg white mixture with cream cheese mixture.
5.Pour into prepared crust and bake at 300º F for 1 hour or until set. Remove from oven and let completely cool on a wire rack. Cover and chill for 4 hours or overnight.
6.Sprinkle with grated lemon, lime and orange zest before serving (optional.)

Posted by Laura on August 14, 2008 | Permalink | Comments (2) | TrackBack


August 07, 2008

Healthy Recipe: Seafood Stew

http://fitwoman.com/images/blog/seafood.jpgIf you are a fan of seafood or vegetables this is the meal for your healthy lifestyle, but even if you're not - try it! Seafood Stew is a healthy recipe that can be served with boiled yucca or you can top it off with some fresh fruit! Freeze any leftovers (if there are any) and enjoy it later.

Makes 10 servings

  • 6 cups water
  • 10 oz. white wine
  • 3 celery stalks, chopped
  • 3 medium carrots, chopped
  • 1 pound large shrimp, washed
  • 1 pound crayfish
  • 2 tablespoons olive oil
  • 2 medium onions, chopped
  • 1 medium red pepper, chopped
  • 1 medium green bell pepper, chopped
  • 4 medium tomatoes, chopped
  • 2 tablespoons tomato paste
  • 2 teaspoons chopped fresh thyme
  • 2 teaspoons chopped fresh oregano
  • 1 pound sea bass, cut into chunks
  • 1 pound small squid, cleaned and sliced                    
  • Salt and pepper to taste

Procedure:

  • In a large, non-aluminum saucepan, stir together the water, white wine, celery, and carrots. Bring        to a simmer and cook for 5 minutes.
  • Add the shrimp and crayfish and simmer for 3 to 4 minutes. Strain the shellfish and vegetables          from the broth and set the broth aside. Peel the crayfish and shrimp and discard the shells.
  • Warm the olive oil in the large saucepan over medium-high heat. Cook the onions and peppers until    tender, about 6 minutes. Stir in the tomatoes, tomato paste, thyme and oregano. Add the reserved broth and bring to a simmer.
  • Stir in the sea bass and squid and simmer for 2 minutes. Return the crayfish, shrimp and vegetables   to the broth and simmer for 1 more minute. Season to taste, ladle into bowls, and serve immediately.

Posted by Laura on August 7, 2008 | Permalink | Comments (0) | TrackBack


July 31, 2008

Healthy Recipe: Chicken, Fruit and Celery Salad

This is a wonderfully refreshing and salad for a beautiful summer day!  And what's better than an easy, tasty meal that fits perfectly into your healthy eating lifestyle?

Makes 4 servings

2 cups cooked chicken breast, chopped
1 cup chopped apples and/or pears
1/4 cup seedless red grapes, halved
1/2 cup chopped celery
1/2 tablespoon dried dill (or 1 tablespoon fresh dill, chopped)
1/4 cup low-fat mayonnaise
1 tablespoon nonfat sour cream
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Procedure:

    1. In a large bowl, toss the chicken, pears/apples, grapes, celery and dill.
    2. Add the mayonnaise, sour cream, salt and pepper and stir to combine.
   
Serving suggestion:

    Serve on a bed of mixed greens garnished with slivered toasted almonds.
    Use as a filling with your favorite bread to make a sandwich.

Posted by Laura on July 31, 2008 | Permalink | Comments (1) | TrackBack


July 24, 2008

Healthy Recipe: Bruschetta with Tomato-Basil Relish

Simple garlic-rubbed grilled toast rounds with a tomato topping –yumm. It must be summer! Fresh tomatoes are in great supplyright now. Choose from the many varieties at your local farmer’s market or produce stand.* Any variety tastes great, and you can make a tomato topping in a variety of ways. We like this healthy eating combination, which is a variation on the healthy recipe Tomato Relish in Green Mountain's Recipes for Living cookbook. 

Makes 4 servings

Grilled Toast Rounds
16 slices French bread (or about 8 slices Italian bread)
2 tablespoons olive oil
1 garlic clove

Brush both sides of bread slices with olive oil and place on medium hot grill; grill until lightly brown; turn and grill other side. Remove from grill and rub one side of toasts with garlic. Serve with Tomato- Basil Relish (below).

Tomato-Basil Relish
1 cup chopped fresh tomatoes
2 tablespoons finely chopped onion
1 small garlic clove, minced
1 teaspoon olive oil
1 teaspoon balsamic vinegar
2 tablespoons chopped basil
Salt
Pepper

Mix tomatoes, onion, garlic, olive oil, vinegar in a small bowl. Stir in basil and season with salt and pepper to taste Cover and let stand about 30 minutes.

*If you’re worried about tomato safety, the government warnings as of June 2008 say cherry and grape tomatoes, those sold with the vine attached and those grown at home are safe to eat.

Posted by Laura on July 24, 2008 | Permalink | Comments (1) | TrackBack


July 17, 2008

Healthy Recipe: Grilled Salmon with Sesame Glaze

This Asian-inspired healthy recipe comes from award-winning is perfect for the grilling season. with soba noodle salad and a green vegetable such as snow peas to round out this stylish meal.

(Makes 4 servings)

1 tablespoon tahini (sesame paste)
1/4 cup orange juice
1 teaspoon honey
1 tablespoon lime juice
1/4 teaspoon powdered ginger or minced ginger root
1 pound salmon filet
Oil for brushing fish

Combine tahini, orange juice, honey, lime juice and ginger in a small sauce pan. Heat over low heat for a few minutes, stirring often until mixture is well blended. Set aside.

Meanwhile, cut salmon into 4 serving pieces. Brush lightly with oil. Place salmon on heated grill. Cover and grill fish 5 to 6 inches from medium coals about 4 minutes. Turn fish; brush with glaze; cover and grill about 4 minutes longer or until fish is opaque and flakes easily with fork.

If you enjoyed this recipe, come and enjoy our complete collection of healthy eating recipes.

Posted by Laura on July 17, 2008 | Permalink | Comments (2) | TrackBack


July 11, 2008

Healthy Recipe: Curried Chicken

This Jamaican recipe will have your spirit floating away on the warm trade winds. It one of many family recipes from immigrants, brought to you from the Library of Congress Recipe Section, which are accompanied by personal stories: "I remember as a little girl, my mom, who was very active in the church would season the chicken from the Saturday night, and the spices would fill the whole house. Then early Sunday morning she would cook the curried chicken and we would be so tempted to steal a piece of chicken before we left for Sunday School. Almost every Sunday my mom would invite someone over from church and we would enjoy this delicious dish, along with other native Jamaican dishes."  We hope that you, too, will enjoy your house being filled with wonderful smells and memories!

3 lbs chicken breast (boneless, skinless)
1/2 cup curry powder (hot, mild or regular)
1 stalk green onion
1 medium onion
1 tsp. thyme salt & pepper to taste
1 tsp. Jamaican pimento (optional)
1 tbls. cooking oil   Preparation Clean the chicken well, and cut into nice size pieces.

Add all of the spices to the chicken and marinate for no less than 3 hours. Brown the chicken slightly, while leaving some of the spices in the bowl. Add water to the bowl then pour into the pot. Make sure there is enough water in the bottom of the pot for the chicken to simmer in. Cook on medium heat until the liquid starts to thicken and becomes like a gravy. Make sure the chicken is well cooked (no hint of pink). Serve with rice and a green vegtable and enjoy.

If you enjoyed this recipe, come and enjoy our complete collection of healthy eating recipes.

Posted by Laura on July 11, 2008 | Permalink | Comments (0) | TrackBack


July 03, 2008

Healthy Recipe: Red White and Blue Trifle

You'll have lots of free time on Independence Day to enjoy family, friends and fireworks with this 4th of July healthy recipe. I buy the angel food cake, vanilla pudding, and whipped cream premade, but you can make it from scratch if prefer. You can even whip up a trifle faster: the photo on the right shows a version made just with blueberries, raspberries and whipped cream.  Now THAT'S easy! And kids love to help with the layering, so it's a great way to show them that delicious desserts can be a part of healthy eating.  Have a blast!

1 angel food cake
2 packets of vanilla pudding (or equivalent amount of pre-made store bought pudding)
1 pound of strawberries, fresh or frozen
1 pound of blueberries, fresh or frozen
Low fat whipped cream

Make pudding by directions on the box (or use store bought). Thaw fruit if frozen. If fruit isn’t frozen, slice into bite sized pieces and add a tsp of sugar to make juices flow. Cut angel food cake into large chunks. Using a large clear dish, place a layer of cake chunks onto the bottom of the container. Top with a layer of strawberries, then a layer of pudding, cake chunks, blueberries, pudding - repeat until you reach the top of the container. Finish with a topping of low fat whipped cream.

Posted by Laura on July 3, 2008 | Permalink | Comments (0) | TrackBack


June 26, 2008

Heathy Recipe: Pasta Stirfry with Citrus and Asparagus

Don't let making dinner slow you down this summer!  This pasta stirfy is one healthy recipe that makes a quick and easy second dish out of leftover pasta. Serve it fresh and hot, or pack it for a picnic. Either way, it's healthy eating for the family on the go!

Serves 4

1 lb. leftover or fresh medium-sized pasta (Zita shown right)
2 tsp. vegetable oil, divided
12 oz. fresh shrimp or frozen small shrimp, thawed
3 medium carrots, thinly sliced on diagonal
1 bunch scallions, sliced
1 lb. asparagus, cut diagonally into 2-inch lengths
1 cup fresh orange juice
Salt and pepper to taste

Use leftover pasta if you have some. If not, prepare pasta according to package directions. While pasta is cooking, warm 1 teaspoon vegetable oil over high heat in a large non-stick wok or skillet.

Stir-fry the shrimp until firm, opaque and lightly browned, about 3 minutes. Remove and set aside. Add the remaining teaspoon of vegetable oil to the pan and stir-fry the carrots for 2 minutes. Add the asparagus and scallions and stir-fry for another 3 to 4 minutes, until asparagus is tender-crisp.

When pasta is done, drain it well. Add pasta, shrimp and orange juice to skillet and toss until hot, about 2 minutes. Season to taste with salt and pepper and transfer to a serving bowl. Serve immediately or chill and serve cold later.

Recipe from the National Pasta Association

Posted by Laura on June 26, 2008 | Permalink | Comments (3) | TrackBack


June 20, 2008

Healthy Recipe: Avocado and Blueberry Fruit Salad

I'm a big advocate for avocados! Besides being yummy, avocados are a healthy eating food, complete with fourteen minerals to stimulate growth, including iron and copper. Their low sugar content and lack of starch make them a great choice for people with type 2 diabetes. Vitamins in avocados include A, several B-complex, C, and E, and they’re also packed with antioxidants like vitamins E and C. You'll enjoy their cool, smooth creamy texture, which is a perfect contrast to crunchy walnuts, apples and greens.

1 large, ripe Fresh California Avocado, peeled, seeded, cut in slices
2 Cups fresh blueberries, rinsed, picked over, well-drained
2 Cups diced fresh apple (two medium apples; peeled, cored, seeded, diced)
2 Cups fresh mango chunks, diced
2 Tbsp chopped chives or green onion
2 Tbsp walnuts, toasted*, chopped coarsely
5 oz package mixed baby greens, or 8 cups mixed lettuces torn in bite-size

Toss salad greens in large bowl with remainder of tangy dressing, and distribute evenly on each of six salad plates. Place chopped avocado, blueberries, apple, and mango in medium bowl and toss with 4 Tbsp tangy dressing; set aside. Sprinkle with chopped chives and toasted walnuts to serve.

*To toast walnuts, place nut pieces in dry skillet over medium-high heat and stir occasionally for about seven minutes, or until pieces are browned lightly. Remove from heat. Let nuts cool slightly before chopping and using to garnish salad.

Place an equal portion of dressed fruit/avocado mixture on top of each greens serving.

Avocado and Blueberry Fruit Salad Dressing

2 Tbsp honey
½ tsp ground cinnamon
¼ Cup plain nonfat yogurt
1/8 tsp salt
¼ Cup fresh orange or grapefruit juice
1/8 tsp ground white pepper
1 avocado and blueberry fruit salad (click here to view the recipe for Avocado and Blueberry Fruit Salad)
Instructions

In medium bowl, mix honey, yogurt, and cinnamon together until smooth and creamy.
Whisk in juice; stir in salt and pepper. Taste and adjust seasoning.

Today's healthy recipe from avocado.org

Posted by Laura on June 20, 2008 | Permalink | Comments (0) | TrackBack


June 12, 2008

Healthy Recipe: Grilled Flank Steak with Grilled Caramelized Onions

Makes 3-4 servings

This healthy recipe classic from Green Mountain always delights guests. With outdoor grilling in full swing, spring/summer is the perfect time to make it. While making the steak, you might as well grill some onions to add more taste and nutrition to this lean, healthy cut of beef. The fresh herbs – thyme, rosemary or a little of both – are spring/summer item many of us will have growing in our garden or on the patio. If you don’t, it’s not too late to get them growing!

The Green Mountain Recipes for Living cookbook contains this and other healthy eating recipes.

1 pound beef flank steak
1 tablespoon olive oil
3 tablespoons balsamic vinegar
2 tablespoons lemon juice
1 tablespoon finely chopped shallot
2 medium cloves garlic, finely chopped or minced
2 teaspoons chopped fresh rosemary, thyme or combination of both
¼ teaspoon ground black pepper
Salt
Pepper
Grilled Caramelized Onions (below), if desired

Make cuts about 1/2 inch apart and 1/4 inch deep in diamond pattern in both sides of beef. Mix remaining ingredients except onions. Place beef in shallow glass or plastic dish. Pour marinade over beef; turn beef to coat with marinade. Refrigerate about 2 hours. Remove beef from marinade; discard excess garlic and shallot pieces. Place beef on grill rack. Cover and grill about 4-5 minutes. Turn beef; cover and grill about 4 minutes longer for medium doneness. (Note: The cooking time will vary with the thickness of the steak.) Season beef with salt and pepper. Slice beef across grain at slanted angle into thin slices. Serve with Grilled Caramelized Onions.

Grilled Caramelized Onions

Makes about 1 cup

2 medium or 1 large onion, sliced
2 tablespoons chopped fresh rosemary leaves, if desired
1 tablespoon vegetable oil

Place all ingredients in square of heavy-duty aluminum foil; seal. Place foil pouch on grill rack. Grill 4 to 6 inches from medium coals about 15 minutes, turning frequently.

Posted by Laura on June 12, 2008 | Permalink | Comments (0) | TrackBack