Posts

[Mood Tip: People who regularly eat fish show less loss of mental function as they age compared to people who eat more vegetable oils and fried foods during their lives, according to a study from the National Institute of Public Health in The Netherlands.]

This tasty sandwich is quick to make and loaded with omega-3 fats, B vitamins; vitamins A, E, and C; and most minerals. Use leftover salmon from last night’s dinner and you save even more time! Serve with a Mango Lemon Daiquiri and you’ve met just about  all your vitamin and mineral needs (except calcium and iron) for the entire day!

Ingredients:

cooking spray

2 teaspoons hoisin sauce

1 teaspoon soy sauce

1/4 teaspoon toasted sesame oil

1 teaspoon fresh ginger, peeled and grated

pinch red pepper flakes

4 ounces salmon fillet, skin removed

1 teaspoon sesame seeds

salt and pepper to taste

2 slices sourdough bread

1 tablespoon red onion, thinly sliced

1 plum tomato, sliced

1/2 cup spinach leaves, washed, stemmed, and patted dry

Directions:

1) Mix hoisin sauce, soy sauce, sesame oil, ginger, and red pepper flakes in a small bowl. Set aside.

2) Sprinkle salmon fillet with sesame seeds, salt, and pepper. Place in sprayed skillet, cover, and saute over medium heat until fish is cooked through, approximately 3 to 4 minutes per side, depending on thickness of fish.

3) Spread hoisin mixture evenly on one side of both slices of bread. Top with salmon, onion, tomato, and spinach. Top with other slice of bread, press down gently, and slice diagonally in half. Makes 1 sandwich.

Nutritional Analysis: 417 Calories; 36 percent fat (16.8 grams); 3.7 grams saturated fat; 29 percent protein; 35 percent carbohydrate; 4.2 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

This pizza goes especially well with Baby Greens and Orange Salad with Pecans and
Celery Seed Dressing.

Ingredients:

1 (10-ounce) container light Alfredo sauce

1 (6.5-ounce) can chopped clams, drained

2 cloves garlic, minced

1 cup fresh spinach, finely chopped

2 tablespoons low-fat Parmesan cheese, grated

1 tablespoon cooking sherry

1 (14-ounce) pre-made pizza crust (such as Boboli)

1/2 cup low-fat mozzarella cheese, shredded

1 cup tomatoes, diced

Directions:

Preheat oven to 425 degrees.

1) In a medium bowl, combine 2/3 cup light Alfredo sauce (save the rest for another pizza or other use), clams, garlic, spinach, Parmesan cheese, and cooking sherry. Stir to mix.

2) Pour sauce on pizza crust, spreading evenly and leaving a 1 1/2 inch border around crust. Sprinkle with mozzarella cheese, then tomatoes.

3) Place pizza on a flat baking sheet and bake for 20 minutes, or until center is bubbly hot and crust edges are golden brown. Remove from oven. Let rest several minutes. Slice into 8 wedges, and serve. Makes 8 servings.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Mood Tip: Soy foods, such as tofu, contain estrogen-like compounds, called phytoestrogens, that help offset fluctuations in women’s natural estrogen, possibly helping to curb the symptoms of PMS and menopause.]

This spicy vegetarian lunch goes well with Coconut Rice with Ginger and Cardamom or Asian Cucumber Salad.

Ingredients:

1 (14-ounce) package of firm tofu, rinse and pat dry

5 teaspoons brown sugar

1/2 cup fat-free chicken broth

3 tablespoons light soy sauce

4 tablespoons onion, minced

2 cloves garlic, minced

1 rounded tablespoon fresh ginger, peeled and minced

pinch red pepper flakes

3 tablespoons green onions, diagonal-sliced thin

Directions:

1) Slice block of tofu into 1/2-inch thick slices (each slice will be approximately 3″X2″X1/2″). Set on a plate lined with paper towels to soak up extra moisture.

2) In a medium, non-stick skillet over medium heat, add sugar. Let sugar melt and turn slightly brown, stirring frequently. Add chicken broth, reduce heat to low, and mix until sugar is completely dissolved. Add soy sauce, onion, garlic, ginger, and pepper flakes, increase to medium-high, and stir until mixture comes to a gentle boil. Lay tofu slices on top of soy mixture, reduce heat, and simmer uncovered for 7 minutes. Flip tofu slices, cover with some of the sauce, and continue to simmer for an additional 5 minutes. When tofu is heated through and sauce has slightly thickened, remove from heat. Transfer tofu and sauce to small platter, sprinkle with green onion, and serve immediately. Makes 4 servings.

Nutritional Analysis per serving: Calories; percent fat (grams); grams saturated fat; percent protein; percent carbohydrate; grams fiber.

Nutritional Analysis per serving: 181 Calories; 41 percent fat (8 grams); 1 gram saturated fat; 35 percent protein; 24 percent carbohydrate; 0.7 gram fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Make these burritos ahead of time, wrap tightly in plastic wrap, and store in the refrigerator for a quick-fix lunch at home or on the go. Try experimenting with different roasted vegetables, including parsnips, carrots, eggplant, and mushrooms. In the summertime, you can grill the vegetables on the barbecue, instead of roasting, to add an ever richer flavor.

Ingredients:

cooking spray

3/4 cup commercial salsa

1/4 cup tomato, chopped

2 tablespoons fresh cilantro, chopped

2 zucchinis, washed, dried and cut into 8 long, thin strips

2 red bell peppers, stemmed, seeded, and cut into large sections

1 small sweet potato, peeled and cut into 4 strips

4   10-inch tortilla wraps (garlic and herb, spinach, or tomato all work well)

1 cup canned black beans, rinsed and drained

1 cup cooked instant brown rice

Directions:

Preheat oven to 400 degrees. Spray a cookie sheet with cooking spray.

1) Blend salsa, tomato, and cilantro in a small bowl. Cover and refrigerate.

2) Place zucchini, peppers, and sweet potato strips on cookie sheet and roast for 20 minutes, or until zucchini is tender, peppers are beginning to brown, and potato is tender but firm. Turn twice during roasting to prevent burning. Remove from oven, remove skins on peppers.

3) Lay a tortilla on a flat surface. Spread 1/4 cup black beans, 1/4 cup brown rice, two zucchini strips, one-quarter of the red peppers, 1 strip of sweet potato, and 1/4 cup salsa along middle of tortilla. Tightly roll tortilla into a burrito and wrap in plastic wrap to compact burrito and allow it to form a roll. Repeat this step for remaining three burritos. Refrigerate until ready to serve, or up to 25 hours. Can be served cold or warmed in the microwave. Makes 4 servings.

Nutritional Analysis per serving: 305 Calories; 15 percent fat (5 grams); 1 grams saturated fat; 41 percent protein; 44 percent carbohydrate; 2.5 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

One bite and you become a reformed corned beef Reuben fan. Not only is this turkey Reuben lower in fat and salt, it is moist. Be sure to request “oven baked” turkey breast, sliced very thin at your local deli. Also, request that your cheese is sliced very thin. You will be surprised how high a pile of turkey sliced “very thin” can be compared to thick-sliced turkey.

Ingredients:

4 tablespoons reduced-fat thousand island dressing

8 slices dark rye bread

1/2 pound oven-baked turkey breast, sliced very thin

1/4 pound low-fat Swiss cheese, sliced very thin (Alpine Lace cheese is especially good)

1 cup sauerkraut, drained

1 medium tomato, sliced thin

cooking spray

Directions:

1) Spread 1 tablespoon of thousand island dressing on each of 4 slices of bread. Set aside.

2) Arrange turkey, cheese, sauerkraut, and tomato evenly on the remaining 4 slices of bread. Top with the thousand island slices of bread. Press firmly together. Spray a large non-stick skillet or griddle with cooking spray. Heat to medium high. Spray sandwiches with cooking spray when ready to place in skillet. Grill until brown and crisp; turn once. May need to press down each side with a spatula, to heat through. If not hot in middle, place in microwave for 1 minute. Serve immediately. Makes 4 sandwiches.

Nutritional Analysis per sandwich: 288 Calories; 29 percent fat (9.3 grams); 2.4 grams saturated fat; 27 percent protein; 44 percent carbohydrate; 5 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Build-your-own tacos are a great lunch for a crowd. Serve with Avocado Lime Salsa, Low-Fat Chunky Guacamole, and Classic Lemonade.

Ingredients:

cooking spray

Juice of one large lemon

1 teaspoon chili powder

1 teaspoon paprika

1/2 teaspoon dried oregano

1 pound fillet of sole

salt

1 tablespoon canned jalapeno pepper, diced

1 tablespoon fresh lemon juice

2/3 cup commercial salsa

2 tablespoons onion, minced

3 tablespoons fresh cilantro, chopped

1 cup tomato, diced and drained

3 cups cabbage, shredded

2/3 cup fat-free sour cream

1 large avocado, peeled, pitted, and sliced into 12 thin slices

12 corn tortillas

Directions:

Heat broiler. Line cookie sheet with tin foil and spray with cooking spray.

1) In a pie pan, mix lemon juice, chili powder, paprika, and oregano.  Dip sole briefly into lemon mixture, covering both sides and place on cookie sheet. Salt lightly. Broil until cooked through, approximately 3 minutes. Remove from oven. When cool, break into large chunks and place in medium bowl. Gently stir in jalapeno pepper and lemon juice. (If you like more spicy taste, add an additional tablespoon of jalapeno pepper.) Set aside.

2) In a medium bowl, mix salsa, onion, and cilantro. Set aside.

3) Place tomatoes, cabbage, sour cream, and avocado in separate serving bowls. Set aside.

4) Heat a nonstick griddle on medium-high heat. Place tortillas on griddle and warm, turning once.

5) People can build their own tacos by filling each tortilla with an ounce of the fish mixture, cabbage, a tablespoon of tomatoes, a tablespoon of salsa, a slice of avocado, and a tablespoon of sour cream. Makes 12 tacos.

Nutritional Analysis per taco: 149 Calories; 23 percent fat (3.8 grams); < 1 gram saturated fat; 27 percent protein; 50 percent carbohydrate; 3 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Ingredients:

Garlic Balsamic Vinaigrette:

1 tablespoon olive oil

2 tablespoons balsamic vinegar

2 large cloves garlic, minced or pressed

1 teaspoon sugar

1 teaspoon Italian seasoning or basil

cooking spray

1 medium eggplant, sliced into 1/2-inch thick slices

2 medium portabello mushrooms, cleaned with stems removed

1/4 teaspoon salt

1/4 teaspoon pepper

1 cup roasted peppers (commercial jar of roasted peppers), rinsed, pat dry, sliced into thick strips

1/2 cup arugula salad greens

1/4 cup feta cheese, crumbled

1   9-inch purchased focaccia bread round (rosemary-onion works well)

Directions:

Preheat oven to 425 degrees. Cover a large, flat baking pan with foil and spray with cooking spray.

1) In a small bowl, whisk together all vinaigrette ingredients. Set aside.

2) Arrange eggplant slices and whole mushrooms in a single layer on baking sheet. Sprinkle with salt and pepper. Drizzle about 1 tablespoon vinaigrette over eggplant and mushrooms. (Save the remaining vinaigrette for later). Place vegetables in oven. Roast for 15 minutes, or until golden brown and tender. Remove from oven. Set aside.

3) Meanwhile, place remaining ingredients in bowls (roasted peppers, arugula, and feta cheese).

4) Remove portabello mushrooms from baking sheet, slice into 1/2-inch strips. Set aside.

5) Slice focaccia in half horizontally. Place one layer of eggplant on bottom half. Add several sliced mushrooms, drizzle with about 1 teaspoon vinaigrette. Top with a sprinkle of feta cheese and arugula. Continue layering process until all ingredients are used. Cover with top half of focaccia. Press down firmly. Place back on foiled baking sheet. Bake for 10 minutes, or until bread is golden brown and crispy. Remove from oven. Slice into four quarters and serve hot. Makes 4 sandwiches.

Nutritional Analysis per sandwich: 329 Calories; 26 percent fat (9.5 grams); 3.5 grams saturated fat; 14 percent protein; 60 percent carbohydrate; 9 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Mood Tip: As you enjoy this salad, notice the bouquet. This part of flavor comes from your nose, not your tastebuds. You swallow and chew, and the air, with all the odors in it (in this case the blend of sweet fresh ginger and tart rice vinegar), is pumped up into your nose. The brain uses smell and taste together to create flavor. ]

This slaw has 50 percent less calories and fat (most of that fat is healthful mono-unsaturated fats), no cholesterol, and twice the fiber of regular coleslaw. More importantly, it has twice the flavor and is rich in iron and folic acid, the B vitamin that boost memory and reduces heart-disease risk. It takes less than 10 minutes to prepare and goes great with sandwiches and as a side salad along with fish or chicken for dinner.

Ingredients:

3 tablespoons sesame seeds

4 cups of pre-shredded coleslaw mix or about 2/3 of a 16-ounce bag

2/3 cup green onions, sliced

3 tablespoons rice vinegar

1 tablespoon fresh ginger, peeled and grated

1 tablespoon sesame oil

1 1/2 teaspoons sugar

salt and pepper

Directions:

1. Toast sesame seeds in a non-stick skillet over medium heat until browned, about 4 minutes. Set aside.
2. Combine cabbage and onions in a medium bowl.
3. Blend vinegar, ginger, oil, and sugar in a small bowl, pour over cabbage mixture, and blend thoroughly. Salt and pepper to taste. Let stand at least 5 minutes before serving (can be refrigerated up to two hours). Top with toasted sesame seeds just before serving. Makes 4 servings.

Nutritional Analysis per serving: 103 Calories; 60 percent fat (7.5 grams); 1 gram saturated fat; 11 percent protein; 29 percent carbohydrate; 2 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Food Tip: Every culture creates flavorful small dishes, from relishes and garnishes to chutney and sambals, to serve with traditional fare. Fresh, uncooked chutneys find their origin in India and are a cross between a relish and a sauce. British chutneys are cooked. Both can be spooned over a variety of dishes, from vegetables and meats to curries and salads.]

This salad also works as a side dish for chicken or fish. It’s colorful and chock-full of nutrients, with a subtle zing of flavor.

Ingredients:

1/2 cup green onions, chopped in thin slices

1/2 cup chutney (Major Grey is best)

2 teaspoons sesame oil

2 teaspoons canola oil

2 tablespoons rice wine vinegar

salt and pepper to taste

4 cups sweet potatoes, peeled and cut into 1-inch cubes (about 2 large sweet potatoes)

1/4 pound green beans and yellow beans, trimmed and cut into 1 1/2-inch lengths (about 1 cup)

1/4 cup fresh cilantro, chopped

Directions:

1) Combine onions, chutney, sesame and vegetable oils, vinegar, salt and pepper in medium bowl. Set aside.

2) Steam potatoes until tender, but still firm (about 10 to 12 minutes).

3) Steam beans until tender, but still firm and bright green. Remove and place in ice to cool immediately. Once cool, remove from ice and drain.

4) Toss potatoes, beans, and cilantro in large bowl. Pour chutney sauce over top and toss. Makes 6 servings.

Nutritional Analysis per serving: 187 Calories; 15 percent fat (3.2 grams);< 0.5 grams saturated fat; 6 percent protein; 79 percent carbohydrate; 5 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.