Archive for Nutritious Family Recipes

Fish in a Packet

February 3, 2010 · Filed under Early Menopause Recipes, General Nutritious Recipes, Holiday Recipes, Menopause Recipes, Nutritious Family Recipes

Fish can be an amazing source of protein and omega oils, supporting your skin, hair and overall beauty. This Valentine’s day, make a beauty-friendly gourmet meal that’s easy and delicious.

Fish in a Packet is featured in “Eating Right for Your Hormonal Health”. To order the book, visit http://karenspencerdees.com/about.html

4 pieces foil or baking parchment in 12-inch squares
12-16oz flounder fillets, cut in 3-4 oz portions
Fresh herbs, to taste
1 C vegetables, thinly sliced or julienne
4 Tbsp unsalted butter (olive oil or non-dairy replacement)

To prepare each packet, place fish in center of foil or parchment & sprinkle with one of the suggested combination ingredients. Fold foil over ingredients & secure all edges for a tight seal. Pace in a shallow baking pan & bake at 375 degrees F for approx 20 mins or until fish turns opaque.

Suggested combinations:
Note: butter can be replaced with olive oil or a non-dairy substitute

Fish, spinach, lemon juice, nutmeg, butter
Fish, scallions, carrots, curry powder, butter
Fish, celery, lemon juice, thyme, butter
Fish, cucumber, lemon juice, dill, parsley, butter
Fish tomato, scallions, basil, lemon juice, butter

This method of preparing fish produces a result somewhere between baking & steaming. The juices from the fish, herbs & vegetables blend and baste the fish. Because the individual servings are sealed in a packet, nothing is lost. You might want to serve fish packets with cooked rice, bread or pita to get every last drop.

Serves: 4
Nutritional information per serving: 135 calories, 5 grams fat, 84 milligrams sodium

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Can Eating Salmon Help Your Cholesterol?

June 25, 2009 · Filed under Nutritious Family Recipes, Special Topic · Tagged , , , , ,

This article and recipe is compliments of HealthCastle.com

Can eating Salmon help lower your blood cholesterol?
Written by Gloria Tsang, RD
Published in Sep 2002: Updated in Jul 2005

High cholesterol! This term seems to be highly used when dealing with today’s health topics! It is the yellowish material in your arteries which narrows the blood vessels. But they are not all bad for you. You can lower the bad type of cholesterol (LDL – low density lipoprotein) and increase the good type of cholesterol (HDL – high density lipoprotein) by altering your diet. LDL is responsible for clogging your blood vessels and HDL helps to “exile” the LDL to the liver where LDL is “destroyed”. Hence it is beneficial to have higher level of HDL and less LDL in your blood.

Omega-3 fatty acids found in salmon is an excellent source to boost up HDL in your blood stream. Omega-3 fatty acid is, indeed, a type of polyunsaturated fatty acids which can only be supplied by food sources. A study chaired by Gary J. Nelson, Ph.D., of the U.S. Dept of Agriculture’s Western Human Nutrition Research Center in San Francisco, showed that HDL increased by 10% by just eating 20 days of a high salmon diet!

Moderation is the key. Include salmon (or other fish with high omega-3 content such us sardines and tuna) to your meals occasionally and enjoy its health benefits.

Salmon oil supplements are available on the market. Check with your doctor before consuming these pills as a single pill is more concentrated in Omega 3 fatty acids than 1 serving of salmon.

Caution: Do not take salmon oil supplements if you are taking a blood thinner drug as salmon oil supplements may further thin your blood.

Learn How To Make Baked Salmon with Dill Mustard Sauce

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Healthy Recipe from Mayo Clinic

June 4, 2009 · Filed under Bean & Legume Dishes, Nutritious Family Recipes, Salads · Tagged , , , ,

This recipe is reprinted from Mayo Clinic’s website, which you can visit for more recipes and information.

Recipe: Edamame and summer bean salad
Dietitian’s tip:
Not your typical bean salad, this bright side dish made with fresh soybeans (edamame) is loaded with texture and flavor. Perfect for a picnic or barbecue, it’s easy to make ahead.

By Mayo Clinic staff

Serves 8
Ingredients
3/4 pound wax beans
2 cups shelled edamame
2 green (spring) onions
2 tomatoes, seeded and diced
1 tablespoon chopped fresh basil
1 tablespoon rice vinegar
1 tablespoon fresh lime juice
1 teaspoon honey
1 teaspoon Dijon mustard
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Directions
Trim the wax beans and cut crosswise into thirds. In a large pot fitted with a steamer basket, bring 1 inch water to a boil. Add the wax beans and edamame, cover and steam until both are tender-crisp, about 5 minutes. Drain, rinse with cold water and drain again.

Trim the green onions, then thinly slice on the diagonal, including the tender green tops.

In a large bowl, combine the steamed edamame and wax beans, green onions, tomatoes and basil. Toss to mix evenly.

In a small bowl, combine the vinegar, lime juice, honey and mustard. Whisk in the olive oil. Add the dressing to the vegetables and toss to coat. Season with the salt and pepper. Serve chilled or at room temperature.

Nutritional Analysis(per serving) Calories 130 Monounsaturated fat 2 g
Protein 9 g Cholesterol 0 mg
Carbohydrate 12 g Sodium 196 mg
Total fat 5 g Fiber 4 g
Saturated fat 1 g

Mayo Clinic Healthy Weight Pyramid Servings
Mayo Clinic Healthy Weight Pyramid tool

Mayo Clinic Healthy Weight Pyramid: A sample menu

Vegetables 1
Protein and dairy 1

Diabetes Meal Plan Exchanges
Your diabetes diet: Exchange lists

Starches 1/2
Nonstarchy vegetables 1
Meat and meat substitutes 1/2
Fats 1

Dash Eating Plan Servings
DASH diet: Guide to recommended servings

Sample menus for the DASH eating plan

Vegetables 1
Nuts, seeds and dry beans 1
Fats and oils 1

This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00068

Nov. 30, 2006

© 1998-2009 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. “Mayo,” “Mayo Clinic,” “MayoClinic.com,” “EmbodyHealth,” “Reliable tools for healthier lives,” “Enhance your life,” and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

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Food for Sleep

June 4, 2009 · Filed under Knowledge, Nutritious Family Recipes, Special Topic · Tagged , , , ,

Learn about foods good before bed, compliments of Clayton College of Natural Health

To Sleep…Sweet Tips from The Night Kitchen

How about a cup of fresh strawberries with a cup of warm milk with two tablespoons of honey and lemon juice before bedtime?

Oatmeal is also a great sleep aid. Make oatmeal as you normally would, but add milk enough to make a thin gruel. Drink this before bed as an aid in getting to sleep. This is a very relaxing way to get children to sleep. It seems to soothe them and make their tummies feel warm and full.

What could be easier than a baked potato? Simply preheat oven to 425 degrees. Poke holes in potato and wrap in foil. Bake in oven for 45 to 60 minutes until tender. Be sure to eat the skin! For extra tryptophan, magnesium and calcium, top with yogurt and cauliflower. Tryptophan is an amino acid that can act as a sleep aid.

Salads made with spinach, cucumber, bell pepper, tomato, celery, and mushrooms are also a great source of tryptophan, as well as many other nutrients. Try a salad with poppy seed dressing. Poppy seeds also contain tryptophan.


Poppy Seed Dressing
1/2 cup mild honey
1 teaspoon dry mustard
1 teaspoon salt
1/4 cup apple cider
1 Tablespoon fresh onion puree
1 cup olive oil
1 1/2 Tablespoon poppy seeds

Measure honey, mustard, salt and vinegar into your blender or mixing bowl. Process until smooth. Make the onion puree by rubbing a sweet onion over a hand grater. Add to the dressing. Start the blender and gradually add the oil in a slow stream. Process until thoroughly blended. Stop the blender and sprinkle the poppy seeds over the top. Mix the seeds in. Delicious with any tossed salad or with grapefruit, avocado and apple slices on a crisp bed of Romaine lettuce.

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Not Your Mother’s Pasta Salad

May 21, 2009 · Filed under Grain Dishes, Nutritious Family Recipes, Salads, Vegetarian Dishes · Tagged , , , , , , ,

This Pasta Recipe is from AICR.org’s Recipe Center

Not Your Mother’s Pasta Salad

It seems like no potluck is complete without at least ten dishes of pasta salad. Set your dish apart from the masses by adding a beautiful assortment of vegetables to a healthful platter of whole-wheat pasta. Without the standard white-flour pasta, full-fat mayonnaise and heaps of salt, your dish will provide more than just great taste: it also provides fiber, B and C vitamins, beta-carotene and cancer-fighting phytochemicals.
Mixed-Vegetable Pasta Salad
• 12 oz. whole-wheat pasta
• 1 1/2 Tbsp. extra virgin olive oil
• 1/4 cup low fat, reduced-sodium chicken broth
• 2 cloves garlic, chopped
• 1 large onion, chopped
• 1 (28 oz.) can unsalted, diced tomatoes in juice
• 1 (16 oz.) package button mushrooms, sliced
• 1 yellow bell pepper, sliced
• 1 red bell pepper, sliced
• 2 medium zucchini, shredded
• 1 tsp. dried oregano
• 1 tsp. dried basil
• 1 tsp. dried thyme
• Salt and freshly ground pepper, to taste
• 8 romaine lettuce leaves (may substitute any other large lettuce leaves)

Bring large pot of water to a boil. Add pasta and cook per package directions until al dente (firm, not mushy). Thoroughly drain pasta. Place in large bowl, add oil, toss and set aside.
Using large skillet over medium heat, heat chicken broth. Add garlic, onion and tomatoes. Cook until onion is softened, about 5 minutes. Add remaining vegetables and cook until tender crisp, about 5-6 minutes. Stir in oregano, basil, thyme, salt and pepper.
Add vegetable mix to pasta. Toss to mix evenly. Cover and refrigerate until well chilled, about 1-2 hours.
To serve, place lettuce leaves on plate. Top with pasta salad and serve immediately.
Makes 14 servings.
Per serving: 140 calories, 2.5 g. total fat (0 g. saturated fat), 24 g. carbohydrate,
5 g. protein, 3 g. dietary fiber, 140 mg. sodium.

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FamilyFun.com: Savory Mediterranean Turkey Burgers

April 16, 2009 · Filed under Meat Dishes, Nutritious Family Recipes · Tagged , , , , , , , ,

This delicious family friendly turkey burger recipe is brought to you by FamilyFun.com.
FamilyFun.com Savory Mediterranean Turkey Burgers

These juicy burgers combine a couple of kid-friendly flavors: the sweetness of grated pear and seasonings typically used in breakfast sausage. They’re also made with coarse panko bread crumbs (sold in most large grocery stores), which helps keep the texture of the burger on the lighter side.

RECIPE INGREDIENTS: 1 1/2 pounds lean ground turkey
1 medium-size firm Bosc pear, peeled, cored, and coarsely grated
1 egg, lightly beaten
1 cup panko (Japanese-style bread crumbs)
1/4 cup fresh flat-leaf parsley, chopped
2 cloves garlic, very finely minced
1 1/2 teaspoons fresh sage, finely chopped
1 1/2 teaspoons rosemary leaves, finely chopped
1/4 teaspoon ground allspice
1 teaspoon coarse salt
1/4 teaspoon freshly ground pepper

1. Mix together the turkey, pear, egg, panko, parsley, garlic, sage, rosemary, and allspice in a large bowl until well combined. Add the salt and pepper, or more to taste. (To test the flavor, cook a teaspoon or two of the mixture in the microwave or a small skillet.)

2. Divide the mixture into 6 equal portions and shape them into patties, gently pressing the center of each to create a slight indentation. This will prevent the patty from bulging in the center, so that you end up with a flat, evenly cooked burger. Refrigerate the patties until the grill is ready.

3. Prepare a charcoal fire or a gas grill to medium-hot. Wipe the rack with canola oil and lay the burgers on it indentation-side up. Let them cook, without pressing down on them, until the bottoms are well seared, about 5 to 7 minutes. Flip the burgers and continue grilling until they are completely cooked through (the juices will run clear), another 5 to 7 minutes.

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Food: It’s a Family Affair

April 1, 2009 · Filed under Kids Can Cook!, Nutritious Family Recipes · Tagged , , , , , , , , , ,

A study from Harvard University shows that kids who eat regularly with their family have healthier eating habits than those who don’t.

Enjoy these four tips brought to you by FoodFit.com for making food a family affair.

  • STEP 1: Let little hands pitch in making dinner. Younger helpers can tear lettuce or help stir. Older children can chop ingredients under mom or dad’s watchful eye. It may be messy or take longer, but the sense of accomplishment and the closeness that children feel makes it all worth it.
  • STEP 2: Make your meals seasonal. “My mother always began dinner with fruit — grapefruit in the fall and winter, cantaloupe in the spring and honeydew melon in the summer,” explains Ellen Haas. ” As a girl, I knew fall had arrived when grapefruit appeared on the table again.” Fruits and vegetables that are in season are cheaper and better tasting.
  • STEP 3: Offer fruits and vegetables as fast food. Have good-for-you nibbles like washed carrots, celery sticks or peas ready to go in the refrigerator. Keep a bowl of washed fruit on the table to get everyone in the family through those hungry moments just before dinner is ready.
  • STEP 4: Go on family outings to the local farmer’s market. They are fantastic places for kids to see and learn about the different foods they eat. Use fresh as it gets — a guide to shopping at farmer’s markets to get started. Have everyone in the family pick their favorite tomatoes, peaches or greens.

    • read the full article here

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