Food & Recipes

  • In Season: Rainbow Chard

    A hybrid bred to produce colorful leaves and stems, rainbow chard also delivers a wide spectrum of nutrients. Topping the list are bone-building vitamin K and vision-enhancing vitamin A, magnesium, and vitamin C. A cup of chard also provides nearly 15 percent of your daily fiber needs. Here are three simple ways to prepare this good-for-you veggie:

    Simple Sauté

    By Wendy McMillan
  • Get Supplement Savvy

    So you don’t eat the recommended five to nine servings of fruits and vegetables every day. Who does? Besides, if you’re like a third to a half of your compatriots, you’re taking a daily multivitamin to make up for any nutritional gaps you may have. Oh, you’re not doing that either? Well, don’t let those vitamin-laden shelves intimidate you.

    How to choose the right multivitamin for you.
    By Pamela Bond
  • Lentil and Chard Stew

    1 cup red lentils
    2 caups water
    2 cans chicken broth
    1 cup carrots, chopped
    1 cup onion, diced
    1 teaspoon ground cumin
    Salt and pepper
    Bunch of chard
    Yogurt

    1. In a large saucepan, combine red lentils, water, and chicken broth; bring to a boil. Reduce heat, and simmer 30 minutes.

    2. Add chopped carrots, diced onion, ground cumin, and a dash of salt and pepper. Simmer 30 minutes. Add a bunch of torn chard leaves, and simmer 10 more minutes. Top with a dollop of yogurt.

  • Smoked Salmon and Chard Frittata

    1 onion, diced
    Olive oil
    1 bunch chard, chopped
    4 eggs, beaten
    3/4 cup milk
    1/2 cup cottage cheese
    3/4 cup shredded cheese
    1 cup fresh bread crumbs
    1 cup smoked salmon, chopped

    1. Sauté onion in olive oil. Add chard leaves, ribs removed, and cook until it wilts.

    2. In a large bowl, mix with eggs, milk, cottage cheese, shredded cheese, fresh bread crumbs, chopped smoked salmon.

    3. Bake in a 9-inch pan at 350 degrees for 50 minutes or until set.

  • Simple Saute

    1 tablespoon olive oil
    1/2 cup onion, diced
    1 teaspoon garlic powder
    1 teaspoon lemon juice
    1/4 cup white wine
    1 bunch chard, roughly chopped
    Romano cheese

    1. In a large skillet, heat olive oil, and sauté onion, garlic powder, and lemon juice for two minutes.

    2. Add white wine and chopped chard, and stir until it wilts. Serve warm, sprinkled with shaved Romano cheese.

  • Egg-White Breakfast Casserole

    1 teaspoon extra-virgin olive oil
    1/2 cup onions, diced
    12 egg whites
    1/4 cup fat-free milk
    2 slices whole-wheat bread, torn into pieces
    1 cup broccoli fl orets, steamed
    1 cup spinach, stems removed, steamed
    Pinch nutmeg
    Fresh ground pepper and sea salt, to taste
    2 tablespoons freshly grated Parmesan cheese
    1 1/2 cups fat-free milk
    3 to 4 whole cloves; 3 to 4 peppercorns
    1 slice of onion
    1 clove garlic
    1/4 cup oil-packed sun-dried tomatoes
    2 teaspoons oil drained from sun-dried
    tomatoes
    2 1/2 teaspoons whole-wheat fl our
    Cayenne, sea salt, pepper to taste

    1. Heat a large saucepan over medium heat. Add olive oil and onions. Cook until caramelized.

    2. Preheat oven to 350 degrees. Spray a 9- by 9-inch baking dish. Whisk egg whites and milk. Season with cayenne, sea salt, and pepper. Spread bread pieces along bottom of pan; top with caramelized onions, broccoli fl orets, and spinach. Pour on the egg-white mixture. Add nutmeg, salt and pepper, and the Parmesan cheese. Bake for 20 to 25 minutes.

    3. While casserole bakes, put milk, cloves, peppercorns, and a slice of onion in a small pot. Cook over medium-high heat about five minutes. Remove from heat. Let stand for 15 minutes.

    4. Mince garlic and drained sun-dried tomatoes.

    5. Drain milk through a strainer into a bowl to remove cloves, peppercorns, and onion. In same pot, over medium heat, add oil and fl our. Stir to make a roux. Slowly add milk, whisking in a little at a time. When thickened, whisk in sun-dried tomatoes and garlic. Season with salt, pepper, and cayenne to taste.

    6. Serve casserole slices with a tablespoon of sundried tomato cream sauce on top.


    Nutrition info per serving (based on 6): 152 calories; 3.2 g fat; 0.7 g saturated fat; 2.7 mg cholesterol; 14.5 g protein; 17.3 g carbohydrates; 2.9 g fi ber; 304 mg sodium

  • Chicken Spinach Salad

    For the Dressing:
    1 orange
    1 lime
    1 tablespoon cilantro, minced
    1 teaspoon honey
    1 teaspoon Dijon mustard
    1/4 cup extra-virgin olive oil
    Pinch cayenne
    Salt, pepper to taste

    For the Salad:
    6 cups spinach leaves
    1/2 cup thinly sliced red onions
    3 Roma tomatoes, sliced lengthwise
    1 red bell pepper, julienned
    1/2 cup baby carrots, cut matchstick thin
    1/3 cup dried cherries
    1/3 cup shelled pistachios
    2 tablespoons whole-wheat fl our
    1 teaspoon orange zest
    1/2 teaspoon lime zest
    Pinch cayenne
    2 teaspoons extra-virgin olive oil
    2 large chicken breasts (about 1 pound)
    Juice of 1/2 lime

    Dressing:
    1. Zest orange and lime, setting aside 1 teaspoon orange zest and 1/2 teaspoon lime zest. Juice orange and 1/2 of lime, reserving second half for chicken.

    2. Using a food processor, add juices, zests, cilantro, honey, and mustard. Pulse until well mixed. Add olive oil, a little bit at a time, and pulse until emulsified. Add cayenne, salt, and pepper to taste.

     

    Salad:
    1. Mix first seven ingredients in a bowl.

    2. In a separate, small bowl, mix flour, fruit zests, and cayenne.

    3. Pound the chicken breasts to 1/2- to 3/4-inch thickness and dredge in flour mixture.

    4. Heat a large frying pan over medium-high heat. After one minute, add oil and chicken breasts. Turn every two minutes, cooking for 10 minutes. Squeeze the juice of half a lime over the chicken. Remove from heat, slice, add to salad, toss with dressing, and serve.
     

    Nutrition info per serving (4): 451 calories; 22.4 g fat; 3.2 g saturated fat; 68.4 mg cholesterol; 33.1 g protein; 31.5 g carbohydrates; 5.5 g fiber; 157.6 mg sodium

  • Yogurt Parfait With Grapefruit, Berries, and Granola

    2 cups plain Greek-style or regular yogurt with the whey drained
    3 tablespoons honey
    2 teaspoons vanilla extract, preferably Tahitian vanilla
    2 grapefruits, peeled and segmented with the pith removed
    2 kiwis, peeled and sliced
    1/4 cup of organic raspberries
    1/4 cup of organic blackberries
    1/4 cup of organic strawberries
    1/4 cup of organic blueberries
    2 tablespoons granola or crushed nuts
    1 tablespoon cinnamon

    1. In a large bowl, mix yogurt, 2 table- spoons honey, and vanilla.

    2. In a separate bowl, mix together fruit.

    3. In four separate parfait glasses, add the fruit and yogurt in alternating layers. Top with granola, and drizzle with honey. Sprinkle with cinnamon.

    Nutrition info per serving (4): 215 calories; 2 g fat; 0.3 g saturated fat; 0 mg cholesterol; 10.4 g protein; 40.2 g carbohydrates; 5.3 g fiber; 40.3 mg sodium

  • Pan-Seared Halibut Steaks

    2 tablespoons all-purpose flour
    2 tablespoons herbes de Provence spice blend (or 1 1/2 teaspoons each dried thyme, rosemary, savory and lavender)
    3/4 teaspoon salt
    1/4 teaspoon black pepper
    2 tablespoons olive oil
    2 wild Pacific halibut steaks, 1/2 pound each
    1 garlic clove, minced
    1/4 to 1/2 cup fresh lemon juice
    1/4 teaspoon sugar
    Zest of 1/2 lemon (for garnish)

    1. Mix flour, dried herbs, salt, and pepper in a small dish. Rub over all sides of the fish.

    2. Heat oil over medium heat in large sauté pan. When pan is hot but not smoking, place the fish into the pan. Cook four minutes, flip and cook another three to four minutes on the other side, until the fish flakes open.

    3. Remove fish from pan and quickly add garlic, cooking 30 seconds. Add lemon juice and sugar, whisking to bring up the browned bits from the bottom of the pan. Simmer one to two minutes to reduce the sauce. Drizzle over fish and garnish with lemon zest.

    Nutrition info per serving (2): 481 calories; 20.6 g fat; 2.9 g saturated fat; 92.9 mg cholesterol; 61.7 g protein; 10 g carbohydrates; 1.7 g fiber; 1,321 mg sodium

  • Beet, Carrot, and Sesame Salad

    2 tablespoons sesame oil
    1 teaspoon toasted sesame oil
    2 tablespoons honey
    2 tabelspoons black seasame seeds
    2 medium beets, grated
    2 medium carrots, grated
    Salt and white peper to taste

    In a small bowl, mix together sesame oil, toasted sesame oil, honey, and black sesame seeds. Grate two medium beets and two medium carrots; squeeze out moisture with paper towels. Combine with dressing, and season with salt and white pepper.