Thai Red Curry Shrimp

Time: 40 minutes Prep Pointer: Sautéing curry paste in the coconut “cream” maximizes its flavor. Serve with Ginger-Garlic Green Beans: Cook 12 ounces trimmed green beans in boiling water 5 minutes or until crisp-tender. Drain and plunge beans into ice water; drain. Heat 1 teaspoon canola oil in a large skillet over medium-high heat. Add 2 teaspoons minced peeled fresh ginger and 1 teaspoon minced garlic; sauté 1 minute. Add beans, ¼ teaspoon salt, and ¼ teaspoon black pepper; cook 2 minutes or until heated.

Yield: 4 servings

Ingredients

1 3/4 cups water
1 cup uncooked jasmine rice
2 teaspoons butter
1/4 teaspoon kosher salt
Cooking spray
1 1/4 pounds large shrimp, peeled and deveined
1 (14-ounce) can light coconut milk
1 tablespoon red curry paste
1 1/2 tablespoons fish sauce
4 teaspoons dark brown sugar
1 red bell pepper, seeded and thinly sliced
2 teaspoons fresh lime juice
Preparation

1. Bring first 4 ingredients to a boil in a saucepan. Cover, reduce heat, and simmer 15 minutes. Remove from heat; let stand 10 minutes. Fluff with a fork.
2. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add shrimp; sauté 3 minutes or until done. Remove shrimp from pan; keep warm. Spoon coconut cream (the thick part from top of the can) into pan using a slotted spoon. Add curry paste; cook 2 minutes or until liquid almost evaporates, stirring constantly.
3. Stir in remaining coconut milk, fish sauce, and sugar. Reduce heat to medium; simmer 10 minutes or until sauce thickens, stirring frequently. Add bell pepper; toss to coat. Increase heat to medium-high; cook 5 minutes or until crisp-tender. Add shrimp; cook 1 minute or until thoroughly heated. Remove from heat; stir in lime juice. Spoon 1 cup rice onto each of 4 plates; top each serving with 1 cup shrimp mixture.
Nutritional Information

Amount per serving
Calories: 330
Fat: 9.8g
Saturated fat: 6.7g
Monounsaturated fat: 0.9g
Polyunsaturated fat: 1.1g
Protein: 32.4g
Carbohydrate: 28.8g
Fiber: 1g
Cholesterol: 220mg
Iron: 4.4mg
Sodium: 865mg
Calcium: 83mg

Healthy AM Muffins

These are some surprisingly moist and extremely tasty muffins thanks to the addition of carrots, raisins and bananas. A must try even if your not looking for low in fat. 

Yields: Makes 12

Prep Time 10 minutes 

Total Time 35 minuets  

INGREDIENTS

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Braised Mahi Mahi with Couscous

Yields: 6 Steaks + Couscous

Portions: 6 Steaks + 3oz Couscous

INGREDIENTS

12 Cup Low Sodium Vegetable Broth
3 Cup Cooked Couscous in VEG Broth
1 ½ Cups Great Northern Beans, Dried PICKED, RINSED & DRAINED6 oz. Red Pearl Onions, Fresh
2 Tbsp Olive Oil
2 Tbsp Garlic, Fresh MINCED6 oz. Fennel, Fresh JULIENNE6 oz. Carrots, Fresh JULIENNE1 ½ Cups Sherry Wine Vinegar

6 Steaks Mahi Mahi Steaks, 4 oz, Raw  

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Herb-Roasted Beef and Potatoes

INGREDIENTS

• 2 tablespoons chopped fresh thyme, divided
  1 tablespoon chopped fresh rosemary
  1 tablespoon chopped fresh parsley
  2 1/2 tablespoons olive oil, divided
  1 1/4 teaspoons kosher salt, divided
  3/4 teaspoon black pepper, divided
  2 garlic cloves, minced
  2 (8-ounce) beef shoulder tender roasts, trimmed
  Cooking spray
  1 (20-ounce) package refrigerated potato wedges (such as Simply Potatoes) 

PREPARATION

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Chipotle Turkey Chili

Quick and easy to put together and tastes Sooo Good!

6 servings

Active Time: 10 minutes

Total Time: less than 60 min

INGREDIENTS

• 1 teaspoon vegetable oil

  1 (20-ounce) package JENNIE-O® Lean Ground Turkey

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Studies show the bigger the serving size, the more you eat. Today’s portions are bigger than ever, & as a result, many of us have a distorted view of how much we eat. In other words, most people underestimate the calories they eat, which can sabotage weight loss efforts. Here are some tips to help you: 1 cup = the size of a tennis ball, 3oz of meat = the size of a deck of cards, & a typical cheeseburger 590 cal.

(Source: blog.madsweat.com)

Grilled Shrimp Salad with Corn and Avocado

yield: Makes 4 to 6 servings

active time: 35 minutes

total time: 35 minutes

Try this flavorful salad. Its a pretty easy recipe even if your not a great chef!

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Seared Salmon with Green Peppercorn Sauce

A simple sauce made with green peppercorns, lemon juice and butter served on top of seared salmon makes this a quick and easy recipe . Green peppercorns come from the same plant as black ones, but are harvested before they mature. Typically packed in vinegar, they have a refreshingly sharp flavor. Look for them near the capers in most supermarkets. Serve with smashed red potatoes and sautéed kale.

4 servings

Active Time: 15 minutes

Total Time: 15 minutes

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What do milk, yogurt, cheese, sardines, kale, broccoli, and green cabbage all have in common?

They are all foods high in calcium.  

Approximately 99% of calcium in our body is found in our bones.  Calcium is one of the primary minerals involved in bone health. 

The majority of women’s bone density is built by age 17 and men’s is built in his twenties.  This means that around that time, it is most important to help your body create the strongest bones possible.  

Following a well-balanced diet and engaging in weight bearing activities can help you achieve high bone density. 

Peak bone mass is reached in both genders before age 30; therefore, we can no longer significantly improve our bone density after age 30.   Once we reach age 40, our bone density begins to irreversibly decline.  However, increasing physical activity and consuming adequate calcium can help protect your bone density from declining. 

Food sources rich in calcium include yogurt, sardines, cheddar cheese, milk, cheese, tofu, salmon, pudding, spinach, fortified cereals, and kale. 

Vitamin D helps increase the absorption of Calcium.  Stay tuned for next week’s blog on Vitamin D! 

Ashley Cohen, MS, RD

(Available for individual/group nutrition sessions to help YOU achieve a healthier lifestyle)

ashleyecohen@gmail.com     

(Source: blog.madsweat.com)

Am Berry Smoothie

Been wondering  what to do with all of those frozen berries in your freezer, try this nutritious smoothie recipe to  jump-start your day.  It provides vitamin C, fiber, potassium and soy protein.

3 servings, 1 cup each

Active Time: 5 minutes

Total Time: 5 minutes

INGREDIENTS

• 1 1/4 cups orange juice, preferably calcium-fortified
• 1 banana
• 1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
• 1/2 cup low-fat silken tofu, or low-fat plain yogurt
• 1 tablespoon sugar, or Splenda Granular (optional)

PREPARATION

1. Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.

Nutrition

Per serving: 139 calories; 2 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 4 g protein; 4 g fiber; 19 mg sodium; 421 mg potassium.

Nutrition Bonus: Vitamin C (110% daily value), Fiber (16% dv).

Carbohydrate Servings: 2

Exchanges: 2 fruit, 1/2 low-fat milk

(Source: blog.madsweat.com)

Instead of reaching for that holiday candy, try an Rx Meal bar instead! Not only do they taste great, but they will help curb your hunger and feed your body the protein and nutrients it needs!

(Source: blog.madsweat.com)

Potato-Pear Latkes

It’s easy to make crispy Latkes for Hanukkah without oodles of oil. Adding shredded pears to the traditional potato mixture gives the latkes a hint of sweetness; a touch of fresh sage provides an herbal note that goes well with most holiday meals. Serve the latkes topped with a dollop of low-fat sour cream or enjoy them plain.

6 servings, 2 latkes each

Active Time: 35 minutes

Total Time: 55 minutes

INGREDIENTS

• 1 pound Yukon Gold potatoes, shredded
• 1 large firm (slightly underripe) pear, shredded
• 2 6-inch-square pieces matzo, crushed
• 1 medium shallot, finely chopped
• 2 teaspoons finely chopped fresh sage
• 1 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 large egg, lightly beaten
• 3 tablespoons canola oil, divided

PREPARATION

1. Toss potatoes, pear and matzo in a large bowl and let stand, stirring once or twice, until the matzo is softened, about 20 minutes. Stir in shallot, sage, salt and pepper. Add egg and stir to coat.
2. Place a baking sheet in the oven; preheat to 200°F.
3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Cook 4 latkes at a time, using 1/4 cup lightly packed potato-pear mixture for each. Press with the back of a spatula to flatten into a 3-inch cake. Cook until crispy and golden, 2 to 3 minutes per side. Transfer to the baking sheet in the oven to keep warm. Repeat with two more batches of the remaining potato mixture and oil, reducing the heat as necessary to prevent burning.

Nutrition

Per serving: 189 calories; 8 g fat ( 1 g sat , 5 g mono ); 31 mg cholesterol; 28 g carbohydrates; 0 g added sugars; 4 g protein; 3 g fiber; 401 mg sodium; 429 mg potassium.

Nutrition Bonus: Vitamin C (27% daily value).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1/2 fruit, 1 1/2 fat

eatingwell.com

(Source: blog.madsweat.com)

Midori Salmon

Miso sauces have recently moved out of Japan and into the global culinary landscape—and why not? Here, the fermented bean paste, familiar as a soup base, becomes a sweet, delicious glaze, turning a simple roast salmon into an international sensation.

6 servings

Active Time: 25 minutes

Total Time: 25 minutes

INGREDIENTS

• 1/3 cup white miso, (see Ingredient note)
• 1 large egg yolk
• 1 tablespoon sugar
• 1 tablespoon sake, (see Ingredient Note)
• 1 tablespoon mirin
• 1 teaspoon matcha, (see Note), optional
• 3 tablespoons water
• 1 1/2 pounds salmon fillet, (about 1 inch thick), cut into 6 portions
• Lemon wedges

PREPARATION

1. Place miso in a small double boiler. Whisk in egg yolk, sugar, sake, mirin and matcha, if using, until smooth. Cook over simmering water, whisking, until the mixture begins to thicken, about 2 minutes. Gradually whisk in water and continue whisking until the sauce is thick enough to coat the back of a spoon, about 4 minutes. Scrape into a bowl and set aside.
2. Preheat broiler. Line a baking sheet with foil and coat with cooking spray.
3. Arrange salmon, skin-side down, on the prepared baking sheet. Dip your fingers into cold water and lightly moisten the top of the fish. Broil the salmon 4 to 6 inches from the heat source until just cooked through, 6 to 8 minutes, depending on the thickness of the fish.
4. Remove the salmon from the broiler. Put 1 tablespoon of the miso sauce over each portion, spreading evenly. Return the salmon to the broiler and continue cooking, shifting the baking sheet as necessary, until the salmon is cooked through and the topping is lightly browned, about 1 minute. Serve with lemon wedges.

TIPS & NOTES

• Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 2 days.
• Ingredient Notes:Miso: Fermented bean paste made from barley, rice or soybeans used in Japanese cooking to add flavor to dishes such as soups, sauces and salad dressings. A little goes a long way because of its concentrated, salty taste. Miso is available in different colors, depending on the type of grain or bean and how long it’s been fermented. In general, the lighter the color, the more mild the flavor. It will keep, in the refrigerator, for more than a year.
• Sake: A dry rice wine generally available where wines are sold. Junmai, a special designation for sake, denotes sake brewed from rice that has been milled less than other special-designation sakes. More pure than other sakes, junmai has no distilled alcohol added. It is characterized by a well-rounded, rich flavor and body and more acidity than most sakes.
• Note: Matcha is an emerald-green powder made by grinding the older, carefully protected leaves of a Japanese tea plantation’s oldest bushes. Some online sources are www.uptontea.com and www.edenfoods.com.

NUTRITION

Per serving: 211 calories; 10 g fat ( 2 g sat , 4 g mono ); 82 mg cholesterol; 8 g carbohydrates; 2 g added sugars; 18 g protein; 0 g fiber; 465 mg sodium; 294 mg potassium.

Nutrition Bonus: Selenium (47% daily value), omega-3s.

Carbohydrate Servings: 1/2

Exchanges: 1/2 other carbohydrate, 2 medium-fat meat

(Source: blog.madsweat.com)