Poached Salmon in a Light Sauce

I love Salmon! Salmon is so good for you. Salmon is an oily fish that is full of omega 3 fatty acids. Be careful not to over cook your salmon. The rule of thumb for cooking fish that is used by most professional cooks is to measure it at the thickest area of the fish. Cook the fish for 10 minutes per inch. If you’re grilling or oven cooking your fish and it’s wrapped in foil or covered in sauce the best rule of thumb is to cook it 15 minutes per inch. If your baking or grilling, take the fish out about 2 minutes before the required cooking time as the fish will continue to cook for a couple of minutes once removed from the heat source.

Poached Salmon in a Light Sauce

What You Need: Continue reading →

Marinated Turkey Tenders with Vegetables

Turkey is easy to cook and takes well to many different flavorings like this marinade. Grilling your turkey makes it even more of a snap. Adding the grilled vegetables means less time in the kitchen. Turkey is also quite healthy for us. Both the white and dark meat contains many nutrients although dark meat does contain more fat. Use leftovers in a salad or as a lunchtime sandwich.

Marinated Turkey Tenders with Vegetables

What You Need:

  • 2 tbsp of olive oil
  • 1 tbsp garlic chopped
  • 1 tbsp fresh rosemary chopped
  • 2 tsp lemon zest, grated
  • 1/4 C lemon juice
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 2 (1 lb.) turkey breast tenders
  • 1 (1 lb.) eggplant
  • 1 (1 lb.) zucchini
  • 3 plum tomatoes

How to Make It:

Place the oil, garlic and rosemary into a bowl.

Add the lemon zest, lemon juice, salt and pepper and whisk well.

Place the turkey into a large bowl.

Pour 1/3 C of the marinade over the turkey and turn the turkey to coat well.

Refrigerate for 45 minutes.

Refrigerate the remaining marinade.

Cut the eggplant lengthwise into 1/2 inch thick slices.

Cut the zucchini lengthwise into 1/2 inch thick slices.

Cut the tomatoes in half.

Place the vegetables on a baking sheet and spray with a non stick cooking spray.

Heat the grill.

Place the turkey on the grill and discard the marinade.

Grill the turkey for 7 minutes per side or until a meat thermometer reaches 160 degrees.

Remove the turkey to a platter, tent with foil and let rest until ready to cut.

Place the eggplant slices and zucchini slices onto the grill.

Grill for 4 minutes then turn and grill an additional 4 minutes or until just tender.

Add the tomatoes to the grill and grill for 2 minutes per side or until charred but not too soft.

Allow the vegetables to cool enough to handle.

Cut the cooled vegetables into bite size pieces and toss with the remaining marinade.

Makes 6 servings

Preparation Time: approximately 15 minutes

Marinade Time: approximately 45 minutes

Cooking Time: approximately 26 minutes

Total Time: approximately 1 hour 26 minutes

Nutritional Information: (approximate amounts per serving)

Calories 243; Fat 6g; Saturated Fat 1g; Carbohydrates 10g; Protein 39g; Fiber 2g;

Cholesterol 94mg; Sodium 159mg

 

 

Yummy Summer Tuna Platter

This summer platter is great for a late lunch on a hot day. Just place mounds of the ingredients onto the platter and add a loaf of good gluten-free bread and enjoy. Substitute chicken, turkey or even pork for the tuna if you wish.

What You Need:

  • Water
  • 1/4 tsp salt
  • 8oz. fresh green beans, stems trimmed
  • 1/3C olive oil and vinegar dressing
  • 1 tsp Dijon style mustard
  • 1 (15 oz.) can cannellini beans, rinsed and drained
  • 3 C of lettuce
  • 2 (6 oz.) cans of solid white tuna in water, drained and flaked
  • 3 eggs, hard boiled, peeled and cut into wedges
  • 1/2 C red radishes, sliced
  • 1/3 C of pitted Kalamata olives
  • Pepper

How to Make It:

Fill a large skillet half full of water.

Sprinkle the salt into the water.

Place the skillet over medium high heat and bring the water to a boil.

Add the green beans and cook 4 minutes or until crisp tender.

Drain the beans and rinse under cool water for 1 minute.

Whisk together the dressing and mustard until blended together well.

Place 1 tbsp of the dressing mixture into a bowl and stir in the cannellini beans.

Place 1 tbsp of the dressing mixture into a bowl and add the green beans tossing to coat.

Scatter the lettuce leaves over the bottom of a large platter.

Mound the cannellini beans in one corner and the green beans in another corner.

Mound the tuna onto the platter.

Place the hard boiled egg wedges on the platter.

Add the radishes and olives to the platter in separate mounds.

Pour the remaining dressing over the top of everything and sprinkle evenly with pepper.

 

Makes 4 servings

Preparation Time: approximately 20 minutes

Cooking Time: approximately 4 minutes

Total Time: approximately 24 minutes

Nutritional Information: (approximate values per serving)

Calories 403; Fat 22g; Saturated Fat 3g; Carbohydrates 19g; Protein 29g; Fiber 6g;

Cholesterol 191mg; Sodium 835mg

 

Gluten-Free Beets and Apples Dressed in Maple Syrup

Salad…Just the word salad makes us think “healthy.” This may not always the case. For instance, those deli salads we love, are not as healthy as we think they are. We have no idea how much fat, sugar or sodium are in those types of salad. This salad however is quite healthy. Arugula is an herb from the mustard family. It has darker leaves and has a mustard pepper flavor. If you can’t find arugula, your favorite type of greens, including spinach or lettuce may be used in its place. Do not mix the beets into the salad before serving or it will give your salad a purple tint that may not be pleasing to those eating it.

Gluten-Free Beets and Apples, Dressed in Maple Syrup

What You Need:

  • 6 small beets
  • 2 tbsp of water
  • 1/2 C olive oil and vinegar dressing
  • 1 tbsp maple syrup
  • 1 Gala apple, quartered, cored and sliced thin
  • 1 Granny Smith apple, quartered, cored and sliced thin
  • 4 C of baby arugula

How to Make It:

Place the beets into a shallow microwave safe bowl.

Add the water and cover the bowl loosely with a lid or plastic wrap.

Microwave on high 5 minutes or until the beets are easily pierced with a fork.

Allow the beets to cool enough to handle.

Run under cool water and gently rub off the skins.

Cut the beets into 1 inch chunks.

Whisk together the dressing and syrup in a large salad bowl.

Add the apples and arugula and toss coat well.

Divide the salad into small salad bowls and top each salad with the beet chunks.

Makes 6 servings

Preparation Time: approximately 20 minutes

Cooking Time: approximately 5 minutes

Total Time: approximately 25 minutes

Nutritional Information: (approximate amounts per serving)

Calories 175; Fat 10g; Saturated Fat 2g; Carbohydrates 21g; Protein 3g; Fiber 2g;

Cholesterol 3mg; Sodium 193mg

Gluten-Free Tortilla Soup with Chicken and Vegetables

I love soup, but soup is not only a comfort food, it’s also very nutritious. A good bowl of soup helps to fight off hunger, it fills us up and provides us with valuable vitamins and minerals that our bodies need to stay healthy. This recipe may be doubled. That way there will always be soup on hand to help fend off a cold or those rainy day blues.

Gluten-Free Tortilla Soup with Chicken and Vegetables

Ingredients:

  • 4 gluten-free corn tortillas cut in half then cut crosswise into narrow strips
  • 2 (14 1/2 oz.) cans of gluten-free chicken broth
  • 1 zucchini, cut in half lengthwise then sliced in 3/4 inch slices
  • 1/2 tsp garlic, minced
  • 1/2 tsp ground cumin
  • 1 Cup of corn
  • 1 (16 oz.) can Joan of Arc red kidney beans, rinsed and drained
  • 1 1/2 Cup cooked chicken, shredded
  • 1 tomato, cut into chunks
  • 1/2 Cup cilantro, chopped

 

How to Make It:

 Spray a heavy soup pot well with a gluten-free non stick cooking spray.

Place the pan over medium heat.

Add the tortilla strips to the pot and toast for 5 minutes, turning occasionally.

Remove the tortilla strips from the pot.

Pour the broth into the pot.

Stir in the zucchini, garlic and cumin.

Bring the mixture to a rapid boil then reduce the heat to low.

Cover the pot and simmer for 3 minutes or until the zucchini is just crisp tender.

Place the toasted tortilla strips back into the pot.

Stir in the corn and kidney beans.

Recover and simmer 5 minutes or until the tortilla strips have softened.

Add the chicken, tomatoes and cilantro and continue to simmer on low for 15 minutes.

 

Makes 4 servings

 

 

 

Preparation Time: approximately 15 minutes

Cooking Time: approximately 28 minutes

Total Time: approximately 43 minutes

Nutritional Information: (approximate values per serving)

Calories 309; Fat 6g; Saturated Fat 1g; Carbohydrates 36f; Protein 26g; Fiber 8g; Cholesterol 47mg; Sodium 730mg

 

Superfood: Spinach

image

Right now this is not what my yard looks like. We are still buried in about four inches of snow, but I’m looking forward to Spring.

Spring beckons you to get outdoors and hike, bike, walk, play tennis, throw a Frisbee – whatever!

I hope the promise of Spring brings you inspiration to go after your own personal health and wellness goals. If you ever have any questions or would like someone to talk to about your food challenges and goals, I’m here to support you!

My SuperFood of the Month?

Spinach Continue reading →

Excercising in a Winter Wonderland

Slate Lick 2

This is where I live, normally known as Western Pennsylvania, but after yesterday, I’m beginning to believe I live in the Frozen town of Arendelle.

I for one am quite glad to see the month of February 2015 be over. From about mid January to March 1st we have had a whopping five feet of snow. 10 inches of which just fell yesterday.

Now I know that Massachusetts has gotten a lot more than that, but we don’t normally get that much snow around here.

Here’s a picture of my car:

Car

I know what you’re thinking, Continue reading →

Meeting New People

Tastes of the Alleghenies-5

I had the pleasure of meeting a lot of nice people today while being a vendor at the Tastes of the Alleghenies event in Hollidaysburg, PA hosted by the Altoona Mirror.

It was a celebration of foods. There were nutritionists, a food co-op, a lady who raised Aracauna and Americauna Chickens, and sold her free range eggs. I was extremely excited to meet her, because I too have Aracauna chickens. They are also known as Easter egg chickens, because Continue reading →