Recipes

Salmon Salad with Chili Aioli
Swap your tuna salad for salmon and you'll get more inflammation-reducing omega-3s. Scientists in Japan found that capsaicin, the nutrient that gives chili sauces like sweet-spicy sriracha their kick, can increase fat-burning during exercise. Rye bread contains up to five grams of fiber per slice—more than whole wheat. Just make sure the first ingredient on the loaf is whole-rye flour or rye meal.
ASSEMBLE: Mix 3 tablespoons low-fat mayo and 1 teaspoon jarred sriracha chili sauce; set aside. Combine one 5-ounce can salmon, juice of 1/2 lemon, 2 tablespoons chopped fresh dill, 1 minced garlic clove, and salt to taste. Divide between 2 slices of rye; top each with arugula, tomato, half the aioli, and a second slice of rye.

Recipe courtesy of Runner's World Magazine, June 2012 






Homemade Applesauce
2 large apples (I used honeycrisp)
Apple Pie Spice (to taste)
16 oz Apple Juice, 100% juice, no sugar added

Peel, core, and slice apples in 1/2 inch pieces. Stew apples in apple juice, over medium heat, until soft. Once soft, transfer apples (without juice) to blender. Add small amounts of juice until your desired thickness. Blend until smooth. Add apple pie spice to taste.






Creamy Spinach-Mushroom Lasagna


recipe courtesy of Pam Anderson

15 oven-ready, rippled style lasagna noodles
Salt
2 Tablespoons olive oil
1 pound sliced mushrooms
2 10-ounce packages frozen chopped spinach (thawed and squeezed dry)
1 1/2 teaspoons dried basil
12 ounces cream cheese, softened
1/2 cup vegetable broth
3 cups marinara sauce (no sugar added or low-sugar)
4 cups shredded mozzarella cheese
3/4 cup grated Parmesan cheese

Heat oven to 400 degrees. Place cooked noodles in 13x9 baking dish. Saute mushrooms and spinach in oil of your choice. Mix sauteed vegetables with basil, 8 oz. cream cheese and 1/4 cup broth. Mix remaining 4 ounces cream cheese with 1/4 cup broth in a small bowl; set aside. To assemble, spread 1/3 cup marinara on the bottom of baking dish, then assemble 4 layers in the following order: 3 lasagna noodles, 2/3 cup marinara, 1 cup spinach-mushroom filling, 3/4 cup mozzarella, and 2 tablespoons Parmesan. Top with remaining 3 noodles, the cream cheese-broth mixture, 3/4 cup mozzarella, and 1/4 cup Parmesan. Cover with cooking spray-coated foil and bake until bubbly, about 45 minutes. Leaving lasagna on same rack, turn oven to broil. Remove foil and broil until lasagna is golden brown, 5 minutes. Remove from oven; let sit for 10 minutes. Serves 12.


NUTRITIONAL INFO:
Calories (per serving) 412
Carbs 30g
Fiber 3g
Protein 21g
Fat 24g


Vegetable Pancakes

recipe by Mark Bittman

1 1/2lbs grated vegetables (root vegetables work best, but you can use zucchini, squash, chopped scallions, even spinach. If you use spinach, cook it, dry it and chop it first.)
1/2 small onion
1 egg or 2 egg whites, beaten
1/4 cup flour (any variety)
salt and pepper to taste

Olive oil to grease the pan

Heat oven to 275deg
Mix grated vegetables with onion, egg, 1/4 cup flour and salt and pepper.
Add more flour if mixture isn't holding together.

When oil is hot in skillet, drop mixture in and spread with fork until there is an even layer.

Cook total of 5 minutes, turning once.

Place in oven to finish and keep warm until served.

Egg Power Wrap

recipe by Liz Appelgate

Whisk two eggs with salt, pepper, and garlic powder. Microwave for 1-2 minutes. Place on whole grain tortilla with sun-dried tomatoes, 1/4 cup asiago cheese, and baby greens.

NUTRITIONAL INFORMATION:

The eggs provide 12g protein and choline. Sun-dried tomatoes have lots of vitamin C and lycopene, which is an antioxidant.

Blueberry-Pomegranate Smoothie


2/3 cup frozen blueberries
1/2 cup fat-free French vanilla yogurt
1/3 cup vanilla soy milk
1/4 cup pomegranate juice

Blend on high until smooth. Makes one serving.
Substitute plain or greek yogurt to reduce the amount of carbs.

NUTRITIONAL INFORMATION:
Calories 226
Carbs 45g
Fiber 3g
Protein 9g
Fat 2g




Sweet Potato Muffins

Recipe by Mark Bittman

2 1/2 cups whole-wheat flour (can substitute other flours i.e. almond)

3/4 cup sugar 

2 teaspoons baking powder 

1 teaspoon ground ginger

1/4 teaspoon baking soda

1/4 teaspoon salt

1/4 cup melted unsalted butter

1/4 cup vegetable oil

1 cup pureed or mashed cooked sweet potato

1 egg beaten

1/2 cup buttermilk

Heat oven to 375 degrees, grease 12 muffin cups or add liners

Combine dry ingredients in a bowl, and wet ingredients in a separate bowl, then mix together

Fill muffin cups 3/4 full, then bake for 20-25 min

NUTRITIONAL INFORMATION:

Calories (per muffin) 248

Carbs 37g

Fiber 3g 

Protein 4g

Fat 9g