Yummy Crab Roll

Eating Well Magazine (July/Aug 2011) published this amazing recipe recently, and I thought I'd share it with you today:

Crab Roll  makes 4 servings, 2/3c crap filling each

Ingredients:
1/4c low fat mayonnaise
1tblspn freshly grated lemon zest
3tblspn lemon juice
10 dashes hot sauce or Tobasco sauce
1/2 tspn freshly ground black pepper
1/8 tspn salt
1/4c finely chopped shallot
1/4c finely chopped celery
1/4c thinly sliced fresh chives, divided
12oz cooked crabmeat (approx 2c)
8 leaves red or green leaf lettuce
4 whole-wheat hot dog buns (toasted)

Directions:  Whisk mayonnaise, lemon zest, lemon juice, hot sauce, pepper and salt in a medium bowl.  Thoroughly mix in shallot, elery and 3 tbspns chives.  Mix in crab very gently so it doesn't break up.
Line each un with lettuce and divide the crab filing among the buns.  Garnish with remaining 1 tbspn chives.

Per Serving:  238 calories; 5g fat (1g sat, 1g mono), 102 mg cholesterol, 29g carbs, 4g aded sugars, 21g protein, 4g fiber, 716mg sodium, 269mg potassium.

Here's Your Healthy Tip of the Day:  This is 4 servings, folks...It's really yummy, so just have one serving and share with your friends!

Orange Walnut Vinaigrette

Yes, even I will admit that salad can become quite the bore at times.  Eating Healthy Magazine published this really nice and low fat vinagrette that's bound to put some bounce back into your greens!
Orange-Walnut Vinaigrette
Shake in a jar until combined:  1/3c each walnute oil and orange juice, 1 tblspn re-wine vinegar, 1 minced garlic clove, 1tspn each freshly grated orange zest ad reduced-sodium soy sauce, 1/4tspn each salt and pepper.  Makes about 3/4c.

Here's Your Healthy Tip of the Day:  It's Springtime and all those wonderful asparagrus are popping out of the earth!  Steam or blanch the asparagrus and grill up some chicken breast, fish or lean meat.  Arrange it all on a pretty plate and serve with this vinaigrette...scrumptious!!!!

Eat Your Broccoli

Ok, so you might not like broccoli, but I'm telling you to eat it anyway!!!  Broccoli is loaded with fiber, folate and one serving contains more that 100% of your daily vitamin K.  It's crunchy, fun in the mouth for texture and downright good for you!

Here's Your Healthy Tip of the Day:  here are some ideas of what you can do to make broccoli one of your favorite veggies!
Sautee' with garlic and olive oil.  Serve on pasta with parmasan cheese.
Substitute squash or pumpkin for broccoli and make a really awesome  pureed broccoli soup.  Sprinkle some shredded cheddar on top...yummy!
Add it to spicy stir fry dinners.
If it's your 'cheat' day, steam it and add melted Parmesan or Gruyere cheese.

Cauliflower Can Be Delicious As Well As Fat Free!

Did you know that cauliflower is regarded as a 'free food'?  It's one of the few foods that can be eaten in unlimited quantities when you're trying to lose weight or feel full.  Cauliflower is not starchy and contains the phytonutrient  sulforaphane (a cancer fighter!), folate and Vitamin C.  Most folks think of cauliflower raw with dip or steamed or just baked with cheese.  But there are so many other ways to have your cauliflower and like it too!  Here's how....

Here's Your Healthy Tip of the Day: 
Creamed Cauliflower with Grilled Chilean Sea Bass and Spicy French Beans
Ingredients:
1 small head cauliflower.  Remove stem and chop roughly.
1/2 teaspoon Mrs. Dash seasoning for cauliflower
1/2 teaspoon Mrs. Dash seasoning for fish
1/2 teaspoon ground nutmeg
1/4 teaspoon red pepper powder
1/4 cup 2% milk
1 teaspoon French sweet butter or Italian sheep's butter
Dash of seasalt to taste
Chilean Sea Bass fillet (8oz).  This will give 2 portions.
8 oz or more of French green beans (another 'free' food!).

Directions:
Steam boil or microwave cauliflower until soft.  Drain.  Add Mrs. Dash, nutmeg, red pepper powder, milk, butter into a blender or hand mash until soft and creamy.  Keep warm.
Spray both sides of fish. Either grill in a pan, in the oven or in your George Foreman grill until cooked to your liking.  While  the fish is grilling, spray a little Pam to coat a frying pan.  Toss mesquite rub powder in with beans and quickly toss in pan until tender.

Presentation:
Spoon out a 1/2 cup worth of the cauliflower in the center of the plate.  Gently lay a 4oz portion of the fish on top of the caulflower.  Add the spicy beans to the plate.  Not only does this dish taste delicious; it's low cal, low fat and looks like it's coming from the kitchen of a 5 start restaurant!
Bon Appetit!

How To Be Successfully Healthy

Here's Your Healthy Tip of the Day:  Want to be successfully healthy?  Here are a few pointers....
- Reaching your wellness goals will inspire others to do the same.  Imagine being someone's hero.
- Being an inspiration to others surely leads to greater experiences in life and the rewards that come with them.
- Make your wellness a consistent and persistent minful activity everyday.  Find a way to keeping your goals in sight everyday.  There will never be the 'perfect' start up day, nor will everyday be a perfectly healthy day...but we can strive for that 100% everyday!
- Don't obsess about yourself.  Obsessive behavior is not healthy and leads to stress and mismanagement of health.  That's why we have 'cheat' meals or days of 'cheat' exercise.  Allow yourself to be human.
- When other people reach their life goals, be happy for them and express your joy for them.  You would want the same.  Successfully healthy people (mentally and physically) know this.  Happiness comes from within.  Jealous, envious and miserable people look just that...jealous, envious and miserable.
- Be realistic.  Wellness takes some work.  Make a plan and try to stick to it.  If you're lost and can't figure this one out, call or email me and I'll get you rockin' and rollin' into a successfully healthy person.

Today's Topic is 'Portion Control'

I have a few patients who are into their 4th week of my Wellness Program.  Every single one of them has lost some inches and pounds and through various lifestyle modifications, they are enjoying new and exciting food groups and have traded in 'bad breakfasts, lunches and dinners' for delicious, low fat and seriously healthy fun meals.  They still have their 'cheat meals' once per week and are not feeling deprived of any food group.
So, how do you make something that's going great even better?
PORTION CONTROL WITHOUT PAIN.
It's easier than you think.

Here's Your Healthy Tip of the Day:  When you are at the market and you purchase an 8oz piece of chicken breast (or meat or fish), have the butcher cut it in half or do this yourself when you arrive home.  Immediately freeze or refrigerate one half of the breast and cook the remaining half for your dinner.  If you are cooking for 2 people, when the breast is done, cut the chicken into nice slices and serve it on a nice salad or with a plate of mixed vegetables.  You'll be satisfied with 4oz of lean protein and you'll be having a great dinner.  If you go out to a restaurant for dinner with a friend, split your appetizer, salad and main entree.  Every dining establishment is quite used to accomodating its clientele in this manner (since 80% of us are watching our figures).  You'll have a beautiful meal, proper portions and really enjoy yourselves.  If you are dining alone, ask for a half portion on your plate and a doggie bag for the other half.  In this manner, you won't be tempted to overeat.  When it comes to pastas, think fist-size.  Push what is fist-size to one side of your plate, enjoy it and have the remaining food packed to go with you.  Try this simple technique for a few weeks and see what happens!!

Delicious and Easy Couscous Recipe

Here's Your Healthy Tip of the Day:  a really delicious and easy to prepare couscous recipe.  This dish is great for lunch, dinner or an 'on-the-go' meal! 
Special thanks to Fitness Rx magazine for posting this one Oct 2010 issue

Ingredients:
One 5.8 oz package couscous (roasted garlic and olive oil flavor)
2 tsp extra-virgin olive oil
2 Tbsp lemon juice
1 large ripe tomato, chopped and seedd
1 Tbsp chopped fresh mint leaves
1/4 cup golden raisins
1/4 cup chopped roasted peanut halves, unsalted
Prepare couscous according to package directions, including 2 tspns of extra-virgin olive oil.  Let cool.  Fluff with fork.  Add lemon juice and stir.  In a medium bowl, combine couscous with tomato, mint, raisins and peanuts.  Toss, cover and chill for 2 hours or overnight to allow the flavors to meld.
Serves 6.
Per serving:
calories 167
protein 5.6g
carbohydrates 27.3g
fat 4.6g
polyunsaturated fat 0.9g
saturated fat 0.5g

Soup's On!!!

Here's Your Healthy Tip of the Day:  Soup can be nutritious, delicious, satisfying and a complete meal.  Eating Well Magazine (which I subscribe to) posted this Moroccan Vegetable Soup (Chorba) online.  I've tested it and it is so good, I thought I'd share it with all of you.  On a cold afternoon or evening, this hearty and healthy soup can give you that warm and cozy comfortable feeling and fill up your 'fuel tanks'.  Enjoy!

Moroccan Vegetable Soup (Chorba)

From EatingWell: September/October 2008
Hearty with chunks of beef or lamb, plenty of vegetables and a bit of pasta, this Moroccan soup gets its rich, golden-orange color from turmeric.
6 servings, about 2 cups each
Active Time: 35 minutes  Total Time: 1 1/2 hours

Nutrition Profile
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High potassium

Ingredients:
2 tablespoons extra-virgin olive oil
1 medium onion, finely diced
2 teaspoons ground turmeric
1 pound beef stew meat, (such as chuck) or lamb stew meat (shoulder or leg), trimmed and cut into 1/2-inch cubes
6 cups reduced-sodium beef broth, or water
1 14-ounce can diced tomatoes
2 small turnips, peeled and diced
2 carrots, diced
2 stalks celery, leaves included, thinly sliced
Pinch of saffron threads, (see Ingredient Note)
12 sprigs flat-leaf parsley, plus more leaves for garnish
8 sprigs fresh cilantro, plus more leaves for garnish
1 large zucchini, peeled and cut into 1/4-inch dice
2 ounces angel hair pasta, (capellini), broken into small pieces (about 1/2 cup), or orzo, preferably whole-wheat
1-2 teaspoons salt
1/2 teaspoon freshly ground pepper
Preparation
1.Heat oil in a Dutch oven over medium-high heat. Add onion and turmeric; stir to coat. Add meat and cook, stirring occasionally, until the onion is tender, 4 to 5 minutes. Add broth (or water), tomatoes and their juice, turnips, carrots, celery and saffron. Tie parsley and cilantro sprigs together with kitchen string and add to the pot. Bring the soup to a boil. Cover and reduce to a simmer. Cook until the meat is tender, 45 to 50 minutes.

2.Stir in zucchini and cook, covered, until soft, 8 to 10 minutes. Add pasta and cook until soft, 4 to 10 minutes, depending on the type of pasta. Discard the parsley and cilantro sprigs. Season with salt (start with 1 teaspoon if you’re using beef broth; add more if you’re using water) and pepper. Serve sprinkled with parsley and/or cilantro leaves, if desired.

Tips & Notes
Make Ahead Tip: Equipment: Kitchen string

Ingredient note: The dried stigma from Crocus sativus, saffron adds flavor and golden color to a variety of Middle Eastern, African and European foods. Find it in the spice section of supermarkets, gourmet shops and at tienda.com. It will keep in an airtight container for several years.

NutritionPer serving: 260 calories; 10 g fat (2 g sat, 6 g mono); 32 mg cholesterol; 19 g carbohydrates; 23 g protein; 4 g fiber; 615 mg sodium; 697 mg potassium.

Nutrition Bonus: Vitamin A (80% daily value), Vitamin C (35% dv), Zinc (26% dv), Potassium (20% dv), Iron (15% dv).
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 1/2 vegetable, 2 lean meat, 1/2 fat

Salmon...Great for the Joints

Here's a holiday hors d'ouvres recette that's low fat, easy to put together and good for your joints, bones, and hormones because of salmon's fatty omega-3's!

From EatingWell: Fall 2004
Salmon Classic
16 servings
Active Time: 10 minutes
Total Time: 10 minutes

Nutrition Profile
Diabetes appropriate
Low carbohydrate

Ingredients
16 slices “party size” pumpernickel bread
1/2 cup horseradish cream
16 slices smoked salmon
Dill sprigs, for garnish

Preparation
Top each pumpernickel slice with 1 1/2 teaspoons horseradish cream and 1 slice salmon. Garnish with a sprig of dill.

NutritionPer serving: 48 calories; 1 g fat (0 g sat, 1 g mono); 4 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 4 g protein; 1 g fiber; 171 mg sodium; 28 mg potassium.
Nutrition Bonus: Protein, omega-3s, niacin, vitamin B6.
Exchanges: 1/2 starch, 1/2 lean meat

Sugar Plum Biscotti...Yummy!

Sugarplum Biscotti

From EatingWell: November/December 2010

Active Time: 45 minutes
Total Time: 2 hours

Nutrition Profile:  Diabetes appropriate, Low carbohydrate
Ingredients:
1/2 cup dried tart cherries
1/2 cup golden raisins
2 tablespoons dark rum
1 1/2 cups old-fashioned rolled oats
1 1/4 cups white whole-wheat flour (see Note)
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon kosher salt
1/4 teaspoon ground cardamom
2 large eggs
3/4 cup granulated sugar
2 tablespoons unsalted butter, at room temperature
1 tablespoon freshly grated orange zest
1 tablespoon vanilla extract
1 teaspoon almond extract
1/2 cup chopped toasted pecans (see Tip)
3 ounces bittersweet chocolate, chopped into small, uneven chunks


Preparation:
1.Position rack in center of oven; preheat to 350°F. Line 2 large baking sheets with parchment paper or nonstick baking mats.
2.Toss dried cherries and raisins with rum in a small bowl. Set aside.
3.Pulse oats in a food processor until ground to a coarse, but uniform, meal.
4.Whisk the ground oats, flour, baking powder, baking soda, salt and cardamom in a medium bowl. Beat eggs, sugar and butter in a mixing bowl with an electric mixer on high speed until light and fluffy, about 2 minutes. Beat in orange zest, vanilla and almond extracts. With the mixer on low, gradually add the dry ingredients just until incorporated. Add the reserved dried fruit, along with any unabsorbed rum, pecans and chocolate and mix on low until evenly distributed.
5.On one of the prepared baking sheets, shape the dough into two 12-by-2 1/2-inch logs. (The dough is sticky: wet or oiled hands make it easier to shape into a log.) Bake in the center of the oven until lightly browned and feels set when gently touched, about 25 minutes. Let cool on the baking sheet for 10 minutes.
6.Reduce the oven temperature to 300°; reposition the racks to the upper and lower thirds of the oven. Using a serrated knife with a gentle sawing motion, slice the partially cooled logs on a slight angle into 1/2-inch-thick slices. Place the slices, cut-side down, on the 2 baking sheets.
7.Bake the biscotti until they’re dry on top and lightly toasted on the bottom, about 15 minutes. Turn over and bake for 15 minutes more on the second side. Transfer to a wire rack to cool.

Note: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour. It is available in large supermarkets and at natural-foods stores. (Or find it online from bobsredmill.com or kingarthurflour.com.) Store it in the freezer.

Tip: To toast chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes. To toast whole nuts, spread on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.

NutritionPer biscotti: 114 calories; 4 g fat (1 g sat, 1 g mono); 16 mg cholesterol; 18 g carbohydrates; 6 g added sugars; 2 g protein; 2 g fiber; 53 mg sodium; 54 mg potassium.
1 Carbohydrate Serving
Exchanges: 1 carbohydrate (other), 1 fat

Here's Your Healthy Tip of the Day:  Try not to eat them all in one hour!!!!