Healthy Spring and Summer Recipes

by Charles Platkin, PhD

Salmon with Blueberry Mango Salsa

Healthy Recipe by Scott Uehlein, author of Canyon Ranch: Nourish: Indulgently Healthy Cuisine (Viking Studio, 2009)

Makes 4 servings

Ingredients:

For the Blueberry Mango Salsa:

1/3 cup blueberries
1/3 cup peeled, diced mango
2 tablespoons minced red onion
2 tablespoons minced red bell pepper
1 tablespoon minced fresh cilantro
1 tablespoon fresh lime juice
½ teaspoon minced jalapeño pepper
2 teaspoons evaporated cane juice
¼ teaspoon sea salt

For the Salmon:
½ teaspoon extra virgin olive oil
Four 4-ounce salmon fillets
Pinch sea salt
Pinch freshly ground black pepper

Method:

· Combine the blueberries, mango, onion, bell pepper, cilantro, lime juice, jalapeño, cane juice and salt in a medium bowl. Lightly crush with a fork to release the juices. Set aside. (Wear gloves when handling hot chili peppers, or wash your hands thoroughly before touching your eyes, nose or mouth.)
· Heat the olive oil in a large sauté pan over medium-high heat. Season the salmon with salt and pepper and sear for 3 to 5 minutes each side, or until just cooked through.
· Serve each salmon fillet with ¼ cup blueberry mango salsa.

Nutrition Information: (4-ounce fillet with ¼ cup salsa) 205 calories, 11g fat, 6g carbs, 19g protein, 1g fiber, 216mg sodium

Cool Cantaloupe Soup in a Cantaloupe Bowl

Healthy Recipe by Jackie Newgent, R.D., author of Big Green Cookbook: Hundreds of Planet-Pleasing Recipes and Tips for a Luscious, Low-Carbon Lifestyle (Wiley, 2009)

Makes 8 servings

Ingredients:

2 cantaloupes, halved, seeded
8 large fresh mint leaves
Juice and zest of 1 lime, or to taste (about 2 tablespoons juice)
1 tablespoon turbinado or Demerara sugar [Type of unrefined sugar]
1/8 teaspoon sea salt

Method:
· Scoop the fruit out of the cantaloupe halves with melon baller. Combine the cantaloupe balls, mint, lime juice, sugar and salt in a blender or food processor. Cover and blend until smooth and frothy, about 30 seconds. Stir in a pinch of the lime zest.
· Chill in a 2-quart pitcher in the refrigerator, if desired.
· Pour 1 cup of the soup into each cantaloupe half. Pour the remaining soup into small bowls or refrigerate for later use. Sprinkle with the remaining zest, and serve.

Note: A cool thing about cantaloupe is that the rind can be a serving bowl. It turns anything you serve in it into a fabulous fun food. You can make a cool (literally!) soup with the fruit, too. When it’s über-hot outside, a chilly bowl of soup is the ultimate antidote.

Nutrition Information: (1 cup) 50 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 60mg sodium, 13g carbs, 1g fiber, 1g protein

Freakishly Fantastic Faux-Fried Zucchini

Healthy Recipe by Lisa Lillien, founder of Hungry Girl (www.hungry-girl.com) and author of Hungry Girl: 200 under 200: 200 Recipes under 200 Calories (St. Martin’s Griffin, 2009)

Makes 3 servings

Ingredients:

¾ cup bran cereal (such as Fiber One Original)
1 tablespoon dry ranch dressing/dip mix
¼ teaspoon plus 1 dash garlic powder
¼ teaspoon plus 1 dash onion powder
¼ teaspoon plus 1 dash oregano
2 dashes salt
2 dashes black pepper
¼ cup fat-free liquid egg substitute
2 large zucchini, ends removed

Method:

· Preheat oven to 350 degrees.
· Place cereal in a blender or food processor. Add ranch mix and ¼ teaspoon each of garlic powder, onion powder and oregano. Add a dash each of salt and pepper. Grind to a breadcrumb-like consistency. Transfer crumbs to a medium bowl.
· In another medium bowl, combine egg substitute with a dash each of garlic powder, onion powder, oregano, salt and pepper. Stir thoroughly.
· Cut zucchini into ½-inch-thick circles. Blot away any excess moisture with a paper towel.
· Spray a large baking sheet with nonstick spray. Toss zucchini circles in seasoned egg substitute until they are all evenly coated. One by one, give zucchini slices a shake to remove excess egg substitute, coat them with breadcrumbs, and lay them flat on the baking sheet.
· Bake for 10 minutes. Carefully flip zucchini slices over. Bake for 10 additional minutes, or until outsides are crispy and zucchini is cooked through. Yum!
Nutrition Information: (1⁄3 of recipe): 78 calories, 0.5g fat, 578mg sodium, 20g carbs, 9g fiber, 4g sugars, 5g protein

Herb-Roasted Eggplant with Tomatoes and Feta

Healthy Recipe by Sara Foster of Bon Appetit from Epicurious.com

Makes 6 servings

Ingredients:

One 1 3/4-pound eggplant, cut into 1-inch cubes
4 large plum tomatoes, cored and quartered lengthwise
3 tablespoons olive oil
2 tablespoons sherry wine vinegar
2 tablespoons plus 2 teaspoons chopped fresh oregano
Salt and freshly ground pepper to taste
1/2 cup crumbled feta cheese

Method:

· Preheat oven to 450 degrees.
· Place eggplant and tomatoes on a rimmed baking sheet; toss with oil and vinegar. Sprinkle with 2 tablespoons oregano, salt and pepper.
· Roast until eggplant is tender and golden brown, stirring occasionally, about 40 minutes.
· Transfer eggplant and tomatoes to platter. Sprinkle with feta and remaining 2 teaspoons oregano and serve.
Nutrition Information: (5.25 ounces) 133 calories, 10g total fat, 3g saturated fat, 11mg cholesterol, 144mg sodium, 10g carbs, 5g fiber, 3g protein

Blueberry Breakfast SundaeHealthy recipe by Charles Stuart Platkin, the Detective, a nutrition and public health advocate, founder of dietdetective.com, and host of WE tv original series I Want To Save Your Life.

Makes 1 serving

Ingredients:
6 ounces nonfat, Greek-style yogurt
1/2 cup blueberries
1/3 cup high-fiber, high-protein cereal (such as Kashi)
1 tablespoon sliced almonds

Method:

 

  • Spoon yogurt into a small bowl.
  • Top with blueberries, cereal and almonds.
  • Serve immediately.Nutrition Information: 199 calories, 4g fat, 95mg sodium, 25g carbs, 5g fiber, 21g protein
Rate this post

You may also like

Subscribe To The Weekly Food & Nutrition News and Research Digest
Our weekly email news and research digest is everything you need to know about food, nutrition, fitness and health.
No Thanks
Thanks for signing up. You must confirm your email address before we can send you. Please check your email and follow the instructions.
We respect your privacy. Your information is safe and will NEVER be shared.
Don't miss out. Subscribe today.
×
×