A Healthier Love Affair

One of my favorite things in the world is the experience of making Homemade Spaghetti. I love hearing the sound of fresh vegetables being chopped, the smell of fresh Basil as it’s being stirred into a beautiful pot of brilliantly colored tomatoes and the bubbling sound of sauce simmering on the stove. Not to mention how amazing Spaghetti tastes when it’s on your plate.

One thing I’ve always struggled with is the heavy feeling I get after eating a bowl of Spaghetti. This heaviness is a result of eating pasta filled with sugar and calories.

My vegetable Mentor Brenda shared with me an amazing and simple solution that is low in calories but very filling…Zucchini!

That’s right the little, green Summer Squash is a perfect substitute to create a pasta like dish without the calories and starch. Zucchini also provides Folate, Vitamin A, Vitamin C, Potassium, Calclium, Phosphorus and Magnesium. It also contains Omega 3 and Omega 6 Fatty Acids.

Go ahead...Give it a try!

Zucchini Spaghetti

For the "Pasta" you'll probably need 4 or 5 zucchinis. Cut the ends off of each one and then slice each one until they're pretty close in size to spaghetti. (Mine were slightly thicker than spaghetti and more closely resembled shoestring potatoes).

After you cut the zucchini put it in a pot with just enough water to cover and then boil for 3-4 minutes. You'll want to keep an eye on it because it cooks pretty quickly.

For the Sauce:

1 chopped onion
5 cloves garlic, chopped
2 teaspoons olive oil
2 (28 ounce) cans peeled ground tomatoes in paste
1 (6 ounce) can Italian-style tomato paste
7 cups water
3 tablespoons Italian seasoning
2 tablespoons dried basil
1 teaspoon white sugar
1/2 cup red wine
1 pinch crushed red pepper

In large saucepan over medium heat, saute onion and garlic in olive oil until soft. Stir in tomatoes, tomato paste, water, Italian seasoning, basil, sugar, wine, and crushed red pepper. Reduce heat to low and simmer 3 hours, stirring occasionally.

Delicious Spring Chicken Salad Recipe

This recipe is a delicious twist on traditional chicken salad. It's also a quick option for busy weeknights!

Ingredients
*1/2 pound small red-skinned potatoes, halved
*Kosher salt
*2 tablespoons chopped fresh chives
*2 tablespoons chopped fresh tarragon
*2 tablespoons white wine vinegar
*1/4 cup low-fat plain Greek yogurt
*Freshly ground pepper
*1/4 cup extra-virgin olive oil
*4 romaine hearts, torn
*1 rotisserie chicken, skin removed and meat shredded (about 2 cups)
*1 cucumber, peeled, halved lengthwise, seeded and sliced
*4 radishes, cut into wedges
*1 yellow bell pepper, thinly sliced


Directions
Place the potatoes in a small pot and cover with water. Season with salt, cover and boil until fork-tender, about 6 minutes. Drain and cool.

Meanwhile, pulse the chives, tarragon, vinegar, yogurt, 1/2 teaspoon salt, and pepper to taste in a food processor. Slowly drizzle in the olive oil and pulse to make a thick dressing.

Toss the romaine, potatoes, chicken, cucumber, radishes and bell pepper with the dressing in a large bowl. Season with salt and pepper.


Recipe Courtesy Food Network.com Photograph by Antonis Achilleos

The Energy of the Mind is the Essence of Life

It's super easy to get bogged down by the stresses of everyday life; work, family, friends. All of this stress can rob you of tons of energy.

There are lots of ways to reduce our stress and maximize our energy level including; exercising regulary (BLS has great group fitness classes), laughing and sleeping more, learning a new hobby, meditating, journaling, vacationing, eating healthy and drinking plenty of water.

Eating healthy may be one of the best things you can do to relieve stress, increase energy and reduce the risk of certain cancers and other diseases.

Here are foods to keep your energy level high throughout the day:
Almonds

Apples

Bananas

Hard Boiled Eggs

Hummus

Oats
Salmon

Vegetables - especially leafy greens

Whole Grain Crackers

Plain Yogurt with fresh fruit

Foods to avoid:

Candy

Energy Drinks
Fried Foods

Potato Chips

Red Meat

Eating smaller portions and making healthier choices will boost your energy and help relieve some of your daily stresses.

The Benefits of Bulgur!!

My new favorite whole grain is Bulgur Wheat; it is so yummy!

This form of wheat results when wheat kernels are boiled, dried, cracked, and then sorted by size. It's super versatile and can be used in all sorts of dishes and is very filling. I eat it for breakfast every morning.

Not only is Bulgur Wheat super delicious, it's also a Superfood! Bulgur has 7 grams of fiber which is 28% of the daily value. It also has 5 grams of protein and 30 grams of carbohydrates. Each serving has around 140 calories only 5 of which are calories from fat. Whole grains have also been shown to significantly reduce the risk of some cancers and they help fight obesity.

This recipe is a staple in Middle Eastern cooking. It's light, refreshing and full of veggies.

Tabbouleh (Bulgur, Parsley and Mint Salad)

Ingredients:
2 cups presoaked** Bulgur Wheat (I prefer Bob's Red Mill Brand; you can find it in the rice section at most supermarkets)
3 cups Parsley, finely chopped
1/4 cup Fresh Mint, chopped
3 Scallions, finely minced
1/4 tsp Black Pepper
1/4 tsp Cumin, ground
2 Tomatoes, cut into 1/2-inch cubes
3 Tbs Lemon Juice
3 Tbs Oil (Safflower and/or Olive)
1 head Romaine Lettuce
2 medium Cucumbers, sliced

Directions:
In a large bowl, gently mix together all the ingredients, except lemon juice and oil, with a wooden spoon. Add the lemon juice, toss and chill for 1 hour to blend the flavors. Before serving, toss again with the oil. Serve in a mound with romaine lettuce leaves arranged like the spokes of a wheel. Scatter cucumber slices over the lettuce. Makes 6 Servings.

* To presoak Bulgur: Place 1 cup Bulgur in bowl. Pour 1 cup tap water over Bulgur and let stand for 1 hour. Yields 2 cups presoaked Bulgur.

Nutritional Information:
Serving Size: 1 Serving (266g)

Calories 190, Calories from Fat 70, Total Fat 8g, Saturated Fat 1g, Cholesterol 0mg, Sodium 35mg, Total Carbohydrates 28g, Dietary Fiber 7g, Sugars 4g, Protein 5g.

Recipe Courtesy: Bob's Red Mill

Superfood of the Week: Swiss Chard

Swiss Chard is quite possibly one of healthiest foods in the world. It's packed full of vitamins, nutrients and antioxidants all of which ward off diseases and health problems. Swiss Chard is also widely available in local stores and is relatively inexpensive and easy to cook with.

Swiss Chard is related to Spinach and Beets and originates from Sicily; it's a staple in the Mediterranean diet. Swiss Chard is considered a Superfood because of the variety and amount of vitamins, nutrients and antioxidant protection it provides. Chard offers high Vitamin C, E, K Magnesium & Calcium doses in each serving. The large amount of Vitamin C that Swiss Chard provides, boosts immune support. Vitamin E provides anti-inflammatory effects and helps protect tissue from oxidation damage. Vitamin E may also reduce the chances of developing heart problems. Vitamin K helps maintain bones and may protect against osteoporosis. The Beta-Carotene, Lutein and zeaxanthin found in chard help maintain eye health and may reduce the risks of cataracts. Swiss Chard is also loaded with fiber which can help reduce Cholesterol.

Swiss Chard is easy to find at any supermarket or Farmer's Market. It typically comes in three varieties - Rainbow Chard has red, pink, yellow or white stalks, Fordhook Giant has crinkly leaves and thick, tender white stalks and Ruby Red (or Rhubarb) which has thin, red stalks and a slightly stronger flavor. Always look for crisp, vibrant green leaves with no brown spots.

Swiss Chard is easy to prepare and tastes great as a side dish or main course. It can be steamed or sauteed with some olive oil and garlic. It's also great to use in place of lettuce or mixed in with other recipes. I've included two Swiss Chard recipes below.



Swiss Chard with Roasted Garlic


Ingredients:

Roasted Garlic:
10 large cloves garlic, halved
2 tablespoons extravirgin olive oil
1/2 teaspoon dried oregano, crumbled
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/2 pounds Swiss chard, washed and dried
2 tablespoons olive oil
2 tablespoons finely chopped white onion
2 serrano chiles, stemmed, seeded, and finely chopped
2 medium tomatoes, cored and finely chopped
1 teaspoon salt
1 cup water

Directions:

Preheat the oven to 350 degrees. Make a double layer of aluminum foil about 6 x 6 inches square. Place the garlic in the center and bring up the sides a little to form a cup. Drizzle over the olive oil and add the oregano, salt, and pepper. Bring the sides all the way up and twist together to make a firm seal. Place in the oven and roast for 20 to 25 minutes. The garlic should be tender and golden but not dark brown. Open the top so the garlic will stop cooking and set aside. Remove the leaves from the stalks of chard, finely chop the stalks and roughly shred the leaves. Set aside.

In a large heavy skillet heat the oil over medium heat. Add the onion and chiles and stir for about 1 minute. Add the tomatos and cook, stirring, for about 3 minutes, then add the chard ribs and leaves, salt, and water. Cover the pan and cook, shaking the pan occasionally, for 10 minutes. Remove the lid, add the roasted garlic cloves, and increase the heat to high. Stirring occasionally, cook until the chard is tender but not watery, 8 to 10 minutes more. Taste for seasoning and serve immediately.


Swiss Chard and Ricotta Stuffed Roasted Peppers

Ingredients:

4 large red bell peppers
Kosher salt
Freshly ground black pepper
Vegetable oil, for rubbing the peppers
3 tablespoons unsalted butter, plus more for the baking dish
4 cups diced eggplant
2 cups sliced onion
1 pound fresh Swiss chard, cleaned and roughly chopped
1 cup ricotta cheese
1/2 cup dry bread crumbs

For the Pesto:
1/2 pound fresh basil, leaves picked
1/2 cup pine nuts, toasted
1/4 cup grated Parmesan
3 garlic cloves
1/2 cup extra-virgin olive oil

Directions:

Preheat the oven to 350 degrees F.

Cut out the stems from peppers and discard. Remove the seeds and clean out the white ribs. Season them inside with salt and pepper. Rub the outsides of the peppers with vegetable oil and place them, stem side down, onto a baking sheet. Bake them for 30 minutes, or until the skins are wrinkled and slightly charred. Remove the peppers from the oven and put them into a large bowl. Cover the bowl with plastic wrap and let them steam until they are cool enough to handle, about 10 minutes. Peel the skin from the peppers, making sure to keep them whole, and set aside.

While the peppers are baking and steaming, make the pesto: Bring a large pot of water to a boil. Have a bowl of ice water ready. When the water is boiling, add the basil leaves. After 5 seconds (yes, 5 seconds) remove the basil and immediately put it into the ice water. (This will keep the pesto green.) When it is cold, drain the basil and squeeze out any excess water. Put the basil into a food processor or blender and add the pine nuts, cheese, and garlic. Turn on the processor and slowly add the olive oil until the mixture is smooth. Refrigerate until ready to use.
In a large skillet over high heat, melt 2 tablespoons of the butter. Cook the eggplant until beginning to soften, about 5 minutes. Add the onions and cook until softened and lightly browned, about 10 minutes more. Transfer them to a cutting board, let them cool a bit, and chop them finely with a knife. Add 1 tablespoon butter to the same pan over medium-high heat. When it is melted, add the Swiss chard, cover the pan, and let the chard wilt for about 1 minute. Transfer the chard to a bowl. Add the vegetables, ricotta, 1 tablespoon of the pesto, and season with salt and pepper. Mix well, taste, and adjust the seasoning. Stuff this mixture into the peppers, being careful to keep them whole. Place them on their sides into a lightly buttered baking dish. Sprinkle each pepper evenly with bread crumbs and bake until the tops are golden brown, about 10 minutes. Serve immediately garnished with extra pesto.

Recipes Courtesy: FoodNetwork.com

Salmon with Lemon, Capers & Rosemary

This is a tasty recipe that is quick and easy for busy week night dinners.

Salmon is low in calories and saturated fat, yet high in protein and a unique type of health promoting fat, Omega 3 essential fatty acids. As their name implies essential fatty acids are essential for human health but because they cannot be made by the body, they must be obtained from foods.
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Ingredients
4 (6-ounce) Salmon Fillets
1/4 cup Extra-Virgin Olive Oil
1/2 teaspoon Salt
1/2 teaspoon freshly ground black pepper
1 tablespoon minced fresh rosemary leaves
8 Lemon Slices
1/4 cup Lemon Juice
1/2 cup Marsala wine (or white wine)
4 teaspoons capers
4 pieces of aluminum foil

Directions
Brush top and bottom of salmon fillets with olive oil and season with salt, peper and rosemary. Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal. Top each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers. Wrap salmon tightly in the foil packets.

Place a grill pan over medium high heat or preheat a gas or charcoal grill. Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Serve in the foil packets.

Source: Foodnetwork.com

Grilled halibut with Mango Salsa

This is an AMAZING recipe I found in the NY Times. Give it a try. The fish is full of good fats and is a perfect source of protein. The mango salsa not only tastes great, but will give you an easy vegetable and fruit boost.

"This sweet and spicy salsa goes beautifully with a firm, white fish like halibut. Make sure your mango is very ripe. Mangos are a good source of potassium, vitamin A and beta-carotene. You would think that such a sweet fruit would be high in calories, but because of all the water in a juicy mango, the caloric content is relatively low — about 135 calories in a whole mango, according to nutritionist and author Jonny Bowden."

1 large, ripe mango

2 serrano chiles, minced

1 tablespoon finely chopped cilantro

1 tablespoon finely chopped fresh mint

1/4 cup finely diced jicama

2 tablespoons freshly squeezed lime juice

Salt and freshly ground pepper to taste

4 6-ounce Pacific halibut fillets or steaks

2 tablespoons extra virgin olive oil

2 limes, cut in wedges, for serving

1. Finely dice the mango. Cut down the broad side of the mango, slightly off center, from the stem end to the tip end. The knife should scrape against the side of the pit. Repeat on the other side, cutting as close to the pit as possible. Cut the flesh from the sides of the pit, following the curve of the pit. Lay each half on your cutting surface, and score with the tip of your knife in a cross-hatch pattern, down to the skin but not through it. Turn the mango half inside out, and slice the cubes away from the skin. Then cut the cubes into very small dice.

2. Toss the mango in a bowl with the chiles, cilantro, mint, jicama and lime juice. Season with salt if desired. Cover the bowl, and allow to sit for an hour while you prepare your grill.

3. Heat a medium-hot grill (or heat an indoor griddle or grill pan). Season the halibut fillets or steaks with salt and pepper, and toss with the olive oil in a bowl. Place the fish directly over the coals, and grill for four to five minutes per side, depending on the thickness. The fish should be opaque all the way through, and you should be able to pull it apart with a fork.

4. Remove the fish to a plate or a platter. Serve with the salsa spooned partially over the fish and partially on the side. Alternately, spoon the salsa onto plates and set the fish on top. Garnish with lime wedges and serve.

Serves 4