Monthly Archives: February 2013

Sake Steamed Bass

Light, quick, and delicious. Very few ingredients but yields great flavor! Serve with some steamed veggies and rice for a complete meal.

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Ingredients:
4 lemongrass stalks
2 limes, sliced into thin rounds
1 (4-inch) piece fresh ginger, cut lengthwise into thin strips
4 (6-0z) skin-on bass fillets, boneless
1 cup unfiltered sake
salt and pepper, to taste

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Beef & Broccoli

A “healthified” version of a Chinese restaurant favorite – beef & broccoli. Typically smothered in a sweet and heavy sauce, this “healthified” version uses fresh veggies, lean beef, brown rice, and a light delicious sauce to create a satisfying meal at home.

beef and broccoli

Ingredients:
brown rice
1/4 cup low-sodium soy sauce
1 Tbsp cornstarch
1 Tbsp hoisin sauce
12 oz sirloin steak, thinly sliced
1 tsp canola oil
2 cups broccoli florets
3/4 cup sliced red onion
1/2 cup chopped carrot
1 cup chopped bell pepper
1/2 cup water
2 tsp dark sesame oil
1/3 cup sliced green onions (optional)

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Chicken Pomodoro

A deliciously quick & easy weeknight meal at home. I often use a can of diced tomatoes to make this sauce when tomatoes are not in season.

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Ingredients:
4 chicken cutlets
salt and pepper, to taste
flour, for dusting
2 Tbsp olive oil
1/4 cup vodka
1/2 cup chicken broth
2 Tbsp fresh lemon juice
1/2 cup tomatoes, chopped
2 Tbsp heavy cream
1/3 cup scallions, sliced

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Meatless Monday – Eggplant Pepper Pasta

Going meatless once a week may reduce your risk of preventable chronic diseases such as obesity, cardiovascular disease, diabetes, and cancer due to reducing your intake of total fat and increasing intake of healthy alternatives. Just going meatless is not enough to reduce your risk, but it is a great step in the right direction. Preventing chronic diseases is nutrition as well as lifestyle related. (www.meatlessmonday.com)

meatless monday1

Ingredients:
2 Tbsp olive oil
1 medium eggplant, cut into 1/2 inch pieces
2 bell peppers, cut into 1/2 inch pieces
1 pint of cherry tomatoes
salt and pepper, to taste
4 cloves garlic, chopped
1/4 tsp crushed red pepper flakes
3 cups reduced-sodium vegetable broth
1 pound cheese tortellini (fresh or frozen)
1/2 cup fresh flat-leaf parsley, chopped
1/4 cup parmesan cheese, grated

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Grilled Salmon with Red Pepper Salsa

A light salmon dish for a quick meal at home. The salsa can be made ahead to save prep time. In the warmer weather, the salmon can be grilled outside as well.

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Salmon Ingredients:
2 tsp chili powder
1 tsp ground cumin
1/2 tsp salt
1/2 tsp ground coriander
1/4 tsp ground chipotle chile powder
4 (6-oz) skinless salmon fillets
cooking spray

Salsa Ingredients:
1 cup chopped red bell pepper
1/4 cup chopped tomato
2 Tbsp chopped red onion
1 Tbsp chopped fresh cilantro
2 tsp fresh lime juice

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Braised Chicken & Kale

Braising bone in chicken thighs yields tender and deliciously moist chicken. Kale is a powerhouse vegetable packed full of good-for-you nutrients. Delicious & Nutritious!

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Ingredients:
4 tsp canola oil
4 chicken leg quarters, skinless
black pepper and salt to taste
1/4 cup all-purpose flour
5 garlic cloves, chopped
4-5 cups chopped kale (large ribs removed)
1 (14.5 oz) can fire-roasted diced tomatoes, undrained
1 (14.5 oz) can low-sodium chicken broth
1 Tbsp red wine vinegar

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Lower Your Cholesterol Naturally

Lower your bad cholesterol levels naturally without popping pills. Studies have shown that changing your diet and lifestyle may be even more powerful than modern medicines in lowering cholesterol. If you are already taking cholesterol lowering medicine, following these five tips may enhance the drugs effectiveness.

Natural Remedies to Lower Cholesterol:

1. Get Moving! Go bike riding, walk around the neighborhood, lift weights, dance, do yard work, just get moving doing something you enjoy! On an almost daily basis, including moderate intensity activity can reduce cholesterol levels 10-20 percent. It also helps to raise HDL (the “good” cholesterol). Before starting any exercise regime, get your doctor’s permission. Aim for 20 minutes of moderate intensity 4 days per week – build up to one hour six days a week.

2. Eat More Fiber! Eat more fruits, vegetables, and whole grains to up your fiber intake. When it comes to lowering cholesterol levels, focus on consuming more soluble fiber – found in oats, fruits, vegetables, beans, and barley. Start your day with a bowl of oatmeal with apple slices and cinnamon for a heart healthy and delicious breakfast!

3. Lose Weight! Studies have shown that losing a little as 5 – 10 pounds can lower total cholesterol levels. If you are not overweight, focus on maintaining your healthy weight. Make small subtle changes – focus on portion control, eat out less often, and increase your exercise.

4. Focus on Healthy Fats! Although fat is high calorie, some fats have been shown to lower bad cholesterol levels. In moderation, eat peanut butter, nuts, olive oil, fish, avocados, and plant foods. Limit or avoid saturated fats found in red meats, butter, and trans fats found in hydrogenated oils.

5. Drink Red Wine! Red wine raises levels of HDL or “good” cholesterol. It is also rich in antioxidants which protect the heart by decreasing inflammation and oxidative stress. Drink in moderation – max 1 drink per day for women and 2 drinks per day for men. If you don’t drink, you can find the same antioxidants in grape juice, green tea, and fresh fruits and vegetables.

Your ultimate goals for cholesterol levels: 
Total cholesterol: less than 200 mg/dl
LDL or “bad” cholesterol: 100 mg/dl or less
HDL or “good” cholesterol: 40 mg/dl or higher

www.eatright.org

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