Food & Recipes

  • Cumin-Grilled Salmon With Kiwi Salsa

    Weekly Recipe: 
    NonWeekly

    Ingredients:
     

    For salsa:
    4 kiwifruit, peeled and chopped
    1/2 cup thinly sliced red onion
    2 tablespoons chopped cilantro
    2 tablespoons fresh lime juice
    1 teaspoon honey

    For Fish:
    4 (6-ounce) wold-caught salmon filleets (about 1 inch thick), skinned
    1 teaspoon ground cumin
    1 teaspoon paprila
    1 teaspoon chili powder
    2 teaspoons olive oil
    Salt and pepper to taste
     

    Directions:

    1. Mix all salsa ingredients in a small bowl. Cover and set aside.

    2. Rinse salmon and pat dry. In a bowl, mix cumin, paprika, chili powder, olive oil, and salt and pepper. Rub mix over salmon and place in a bowl. Cover and chill for at least 30 minutes.

    3. Preheat an outdoor grill to medium heat or set your oven to high broil. Place salmon on a grill rack and cook 6 to 8 minutes per side, turning carefully; or place in a grill pan 4 to 6 inches from your oven's heat source, and broil for 10 minutes.

    4. Spoon salsa over warm fish and serve.

    Suggestion: Serve with a side of steamed asparagus. Trim asparagus ends, lightly peel spears, and steam for 5 to 10 minutes, or to desired tenderness.

     

    Nutritional analysis: 338 calories; 15 g fat; 2 g saturated fat; 92 mg cholesterol; 35g protein; 17 g carbohydrates; 3 g fiber; 87 mg sodium

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    By Matthew Kadey, RD
  • On-the-Go Goodness

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    By Cheryl Meyers
  • Quinoa Porridge

    1 cup uncooked quinoa
    2 cups water
    1 teaspoon cinnamon
    1/4 teaspoon nutmeg or allspice
    1/4 teaspoon sea salt
    1 cup unsweetened hemp or rice milk
    1 apple, diced
    1 cup blueberries or other berries
    1/2 cup chopped pecans or walnuts
    Agave syrup (optional)

     

    1. Add quinoa, water, cinnamon, nutmeg, and salt to a small pot. Bring to a boil, reduce heat, cover, and simmer for 15 minutes, or until most of the water has been absorbed.

    2. Add milk, and simmer uncovered for an additional 10 minutes. Stir in apple, berries, and nuts. Remove from heat.

    3. Let sit covered for 10 minutes while the porridge thickens. Drizzle with agave before serving if desired.

    nutrition info per serving: 307 calories; 14 g fat; 1 g saturated fat; 0 mg cholesterol; 8 g protein; 40 g carbohydrate; 6 g fiber; 159 mg sodium

  • Falafel With Carrot Tahini Sauce

    Falafel:
    1 1/2 cups dried chickpeas (garbanzo beans)
    2 tablespoons olive oil, divided
    1 shallot, diced
    2 cloves garlic, diced
    1 cup fresh cilantro, chopped
    2 teaspoons cumin powder
    Salt to taste
    1/4 cup brown-rice flour or other gluten-free flour
    1/3 cup raw, shelled sunflower seeds (optional)

    Sauce:
    2 large carrots, peeled and chopped
    1 English cucumber, peeled and chopped
    1 inch of fresh ginger, peeled and diced
    1/3 cup tahini
    1/4 cup unsweetened hemp or rice milk
    1 tablespoon apple-cider vinegar

    1. Place chickpeas in a bowl, and cover with water. Place bowl in refrigerator, and soak for several hours.

    2. Drain beans, and place in a large pot with water so that beans are covered by at least 3 inches. Bring to a boil, reduce heat, and simmer for about 1 hour, or until beans are tender but not mushy.

    3. Drain beans, and place in a food processor with 1 tablespoon olive oil, shallot, garlic, cilantro, cumin, salt, and flour. Pulse until well combined but still slightly coarse. Mix in sunflower seeds, and remove from processor.

    4. Dampen hands before rolling mixture into meatball-size balls. Flatten balls slightly, and set aside.

    5. To make the sauce, in a clean processor, add the carrots and cucumber, and mince. Add ginger, tahini, milk, and vinegar. Blend until smooth.

     6. In a large skillet, heat remaining oil over medium flame. Cook falafel patties for 4 to 5 minutes per side, or until golden. Serve topped with carrot sauce.

    nutrition info per serving: 517 calories; 22 g fat; 3 g saturated fat; 0 mg cholesterol; 19 g protein; 64 g carbohydrate; 17 g fiber; 97 mg sodium

  • Steamed Catfish With Brown Rice

    Ingredients:
    1 cup brown basmati rice
    1 1/2 cups water
    4 6-ounce US-farmed catfish fillets
    Salt and freshly ground black pepper to taste
    Parchment paper or aluminum foil
    3 to 4 tablespoons chopped chives
    2 medium carrots, julienned
    2 zucchini, julienned
    2 cups sugar snap peas, ends trimmed

    1. Bring rice and water to a boil in a saucepan. Reduce heat, and simmer for 40 to 45 minutes, or until all the water has absorbed. Do not stir while cooking.

    2. Preheat oven to 375 degrees. Rinse catfish, and pat dry with a towel. Season with salt and pepper. Set aside.

    3. Cut out four 20-inch-wide heart-shaped pieces of parchment paper or foil. Place one fillet on each heart shape so that fish sits close to the crease, leaving a 1-inch border around the edges for folding.

    4. Place a quarter of the chives, carrots, zucchini, and peas on each fillet. Seal the packet by folding the edges in small, tight folds. Twist the tip, and tuck underneath.

    5. Place the packets on a large baking sheet (packets may overlap slightly). Cook until the fish is opaque in the center, about 20 minutes. Carefully cut open packets, and place fish and vegetables on a plate. Serve with rice.

    nutrition info per serving: 443 calories; 15 g fat; 3 g saturated fat; 80 mg cholesterol; 33 g protein; 44 g carbohydrate; 4 g fiber; 150 mg sodium

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    5 herbal remedies to help settle your stomach
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    Get these nutrients now for better vision as you age.
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