Tips For Eating Healthy

Choose whole, fresh, natural, organic, local, seasonal, unrefined and unprocessed foods. You’ll typically find the least processed foods around the perimeter of the store.
Eliminate artificial flavors, colors, preservatives, sweeteners and hydrogenated fats from your diet.
Beans, nuts and legumes are great sources of plant-based protein.
Eat a colorful variety of plants to ensure you’re getting the best nutrients for your body.
Nuts, seeds and avocados (all plant-based whole foods!) are great micronutrient-dense sources of healthy fats.
Minimize or eliminate extracted oils (like canola) and processed fats (like margarine).

Dinner # 1

Citrus Salmon

Ingredients

• 2 teaspoons garlic, finely chopped
• 1 tablespoon fresh dill, finely chopped
• 2 oranges
• 1/2 cup sweet white wine, such as Riesling (or chicken broth)
• 4 (6-oz) salmon fillets, skin removed
• 1 teaspoon salt-free garlic/herb seasoning
• 1/4 teaspoon pepper
• 2 tablespoons orange marmalade
• 1 tablespoon country Dijon mustard
• 1 tablespoon unsalted butter

Directions

Chop garlic and dill.

Cut half the orange into 1/4-inch-thick slices (rounds), then cut slices into quarters. Squeeze remaining 1 1/2 oranges for juice (about 1/2 cup).

Place wine, orange juice, garlic, dill and orange slices in large sauté pan and cover; bring to a boil on medium-high. Reduce heat to low; simmer uncovered 7 minutes.

Season salmon on both sides with the garlic seasoning and pepper. Add salmon to the wine mixture; simmer 4 minutes on each side or until salmon reaches 145°F on an instant read thermometer (or opaque and separates easily). Transfer salmon to serving dish.

Add marmalade and mustard to the wine mixture; cook and stir 1 minute or until marmalade dissolves and sauce thickens. Remove pan from the heat; gently stir in butter.

Pour sauce over salmon. Serve.

Asparagus-Almond Salad

Ingredients

• 1 1/2 lb fresh asparagus spears
• 3 tablespoons smoked almonds
• 1 oz Parmesan cheese
• 1 cup grape tomatoes
• 1 teaspoon olive oil
• 1/4 cup white wine vinegar
• 1/4 teaspoon pepper

Directions

Cut asparagus into bite-size pieces, removing the tough root end.

Chop almonds. Shave the cheese. Halve the tomatoes.

Preheat a large, nonstick sauté pan on medium-high 2–3 minutes. Place oil in the pan, then add asparagus; cook and stir 3 minutes.

Stir in tomatoes, vinegar and pepper; cook and stir 2–3 more minutes or until the tomatoes and asparagus are softened.

Remove pan from the heat; sprinkle with nuts and cheese. Serve.

Dinner #2

Seasoned Pork with Lemon Couscous

Ingredients

• 4 teaspoons olive oil
• 1 ½ cups coarsely chopped, unpeeled eggplant
• 1/2 cup chopped red onion (1 medium)
• 1 garlic clove, minced
• 4 – 1/2 inch thick boneless pork loin chops
• 1 teaspoon dried Italian seasoning
• 1 ¼ cups reduced-sodium chicken broth
• 1/4 cup oil-packed dried tomatoes, drained and chopped
• 3/4 cup whole wheat couscous
• 1 teaspoon finely shredded lemon peel
• 1 tablespoon lemon juice
• 1/4 teaspoon salt
• 1 cup coarsely chopped fresh spinach

Directions

In a large skillet heat 2 teaspoons of the oil over medium heat. Add eggplant, garlic and red onion; cook about 5 minutes or until vegetables are tender, stirring occasionally. Remove to a bowl.

Meanwhile, trim fat from the chops. Sprinkle chops with Italian seasoning.

Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add chops; reduce heat to medium. Cook for 5 to 6 minutes or until just pink in the center (145 degrees F on an instant read thermometer), turning once. Remove from heat; let rest in the pan for 3 minutes. Place pork chops on a platter and cover with foil.

Return eggplant mixture to the skillet and add broth and dried tomatoes. Bring to boiling. Stir in couscous, lemon peel, lemon juice and salt; remove from the heat. Let stand, covered, for 5 minutes. Stir in spinach. Divide couscous mixture among serving plates. Top with chops.

Dinner #3

Carrot Ginger Soup

Serve a small cup of this soup with the baked egg dish below for a meatless dinner.

Ingredients

• 1 pound carrots, peeled and trimmed and chopped into 1/2-inch slices
• 1/2 cup onion, chopped
• Juice from 1 orange, about ¼ cup
• 1 1/2 tablespoons grated fresh ginger
• 1 tablespoon olive oil
• 4 cups (32 oz carton) vegetable broth

Directions

Sauté onion in olive oil until it begins to soften.

Add carrots and cook for 3 minutes.

Add ginger and continue cooking for 2 minutes.

Add broth and bring to a boil, simmer covered for 15 minutes or until vegetables are soft.

Purée soup in a blender or with a hand immersion blender until just blended.

Add orange juice and reheat.

Parmigiano-Reggiano Baked Eggs with Swiss Chard

Serves 4

Serve with thick slices of your favorite bread.

Ingredients

• Butter for the ramekins
• 2 teaspoons extra-virgin olive oil
• 2 large garlic cloves, sliced
• 4 cups packed thinly sliced Swiss chard leaves (reserve chard stems for another use)
• 3/4 cup coarsely grated Parmigiano-Reggiano cheese, divided
• 2 small tomatoes, halved, seeds removed, diced 
• 4 large eggs
• 1/4 teaspoon fine sea salt
• 1/4 teaspoon ground black pepper

Directions

Preheat the oven to 350°F and generously butter 4 (6-ounce) ramekins or small gratin dishes.

In a large skillet, heat oil over medium heat. Add garlic and cook 1 minute. Add chard; cover the skillet and cook, stirring frequently, until chard is tender, 8 to 10 minutes; add a few tablespoons of water if the skillet begins to dry out. Remove from the heat and pour off any excess liquid.

Stir in 1/2 cup of the cheese and half of the tomato. Spoon the mixture evenly into the prepared ramekins. Break an egg into each ramekin and sprinkle with the remaining cheese. Pile remaining tomato around the eggs and season with salt and pepper. Place on a baking sheet and bake until the egg whites are  set, about 20 minutes. Cool 5 minutes before serving.

Dinner #4

Panko-Crusted Steak Over Vegetable Ragù

Ingredients

• 1 medium zucchini
• 1 small onion
• 1 medium tomato
• 1 large red bell pepper
• 8 oz whole baby portabella mushrooms
• 2 tablespoons tomato paste
• 2 tablespoons water
• 1 tablespoon balsamic vinegar
• 2 teaspoons dried Italian seasoning, divided
• 2 tablespoons panko bread crumbs
• 1 tablespoon grated Parmesan cheese
• 1/4 teaspoon ground smoked paprika
• 1 1/2 lbs lean steak (such as filet, sirloin or top round)

Directions

Preheat the oven to 425°F.

Cut zucchini, onion, tomato and bell pepper into 1/2-inch pieces.

Cut mushrooms in half.

Whisk tomato paste, water and balsamic vinegar until smooth; toss with vegetables and 1 teaspoon of the Italian seasoning. Place vegetables on a baking sheet in a single layer; bake 15-20 minutes or until tender. Remove to a serving platter.

Combine remaining 1 teaspoon Italian seasoning, panko bread crumbs, Parmesan cheese and paprika until blended. Coat both sides of the steak with the bread crumb mixture. Place steak on a second baking sheet; bake 10-12 minutes or until the temperature reaches 145°F on an instant read thermometer (for medium-rare). Slice the steak and serve over the vegetable ragu..

Note: If you unable to find smoked paprika, regular paprika will work as well.

Dinner #5

Tuna Parmesan

Ingredients

• 4 – 5 to 6 ounce fresh or frozen tuna steaks
• 2 lemons
• 1/3 cup olive oil
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon salt
• 12 ounces fresh asparagus
• 1 – 5 ounce package mixed baby salad greens
• 1/3 cup shaved Parmesan cheese

Directions

Thaw fish, if frozen. Preheat the oven to 450 degrees F.

Finely shred 2 teaspoons peel from one lemon. Squeeze juice from the lemon.

For the dressing:

In a small bowl whisk together the lemon peel and juice, olive oil, pepper and salt; set aside. Cut the remaining lemon into wedges; set aside.

Snap off and discard woody bases from the asparagus. Place asparagus in a single layer in a shallow baking pan. Drizzle with 2 tablespoons of the dressing. Bake, uncovered, for 8 minutes.

Meanwhile, pat the tuna dry with paper towels.

In a large skillet heat 1 tablespoon of the dressing over medium heat. Add tuna; cook for 8 to 12 minutes or until browned and the center is slightly pink.

Divide greens among serving plates; top with tuna and asparagus. Drizzle remaining dressing over all. Top with the shaved Parmesan cheese. Serve with lemon wedges.

Posted by Jovina Coughlin in asparagus, Balsamic Vinegar, Beef, carrots, Cheese, couscous, eggplant, eggs, Fish, greens, Healthy Italian Cooking, lemon, Nuts, peppers, Pork, Salad, salmon, Swiss Chard, tomatoes, tuna, Vegetables Tags: healthy dinners