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IN SEASON: Watermelon

No other fruit says summer quite like thirst-quenching watermelon.  I had my first triathlon in Connecticut two weeks ago and at the end of the race there was plenty of food for the competitors to enjoy.  Unfortunately at this race there was nothing on the menu I wanted.  Then I saw a guy munching on a watermelon.  “Where did you get that”?  Man did those few wedges of sweet, juicy watermelon hit the spot. Much of the watermelon’s health-giving powers, as well as its blush color, are due to an abundance of the phytochemical lycopene.  By helping counter oxidative stress, lycopene may play a role in taming, inflammation, certain cancers and maintaining healthy eyesight.  Watermelon is also rich in citrulline, an amino acid used to make arginine, which relaxes blood vessels to help maintain a healthy heart.  And the seeds that we tend to discard?  They are packed with magnesium, a mineral vital for nerve function, blood pressure regulation, immunity, and bone health.  No wonder I was craving watermelon after swimming a mile, biking 25 and running 6.2 miles.

Want to know the best ways to eat this health giving summer delight?  

  • Juicy watermelon wedges are perfect fare for a picnic, beach day snack, or post exercise on a hot day.
  • Lay ½ inch thick watermelon slices on the grill and heat both sides
  • Puree extra watermelon and add to ice cube trays, freeze and add to your favorite beverage.
  • Chop or puree and add to salsas, chutneys, compotes, and vinaigrettes.
  • Add to a summer spinach salad.  A favorite of mine is spinach, watermelon, feta cheese, and mint leaves tossed with lime juice and olive oil.
  • For backyard parties carve out the watermelon and fill with other seasonal fruits.

Pineapple-Mango Salsa

Buying a whole pineapple is not an unnecessary challenge if you have a plan for it.  When you cut up a pineapple you will have at least 3 cups of cubed pineapple.  Plan for a variety of uses.  Keep some fresh for an after dinner treat or fruit salad and use the rest to add to a main meal.  This is such a refreshing summer dish and easy to toss together.  Serve with grilled chicken, pork, or tuna.  Yields 4 servings. 1 cup diced peeled ripe mango

1 cup diced fresh pineapple

2 tablespoons minced red onion

1 tablespoon minced seeded jalapeno pepper

1 ½ teaspoons chopped fresh cilantro (optional)

1 ½ teaspoons fresh lime juice

dash of salt

dash of black pepper

Combine all ingredients, cover and refrigerate for 30 minutes.

Adapted from a cooking light recipe.

In Season: Pineapple

Although pineapple is available year-round, it’s peak season runs from March through July.  Aside from the irresistible taste, there are some healthy reasons to indulge in this flavorful fruit.  It’s a great source of vitamin C, which protects from heart disease, cancer, and cataracts: it contains manganese, which helps keep your bones strong.  Pineapple is also a good source of bromelian, a natural anti-inflammatory that is helpful for addressing the symptoms of sinusitis, gout, arthritis, swelling and bruising.  Plus, pineapple contains an enzyme that helps relieve indigestion; making it a dessert your tummy will appreciate. One cup of raw pieces weighs in at 76 calories, 1.9 grams of fiber, .6 grams of protein, .7 grams of fat (none of it saturated), 2.0 milligrams of sodium, and no cholesterol.

For both flavor and health benefits, fresh is best when it comes to pineapples.  Select one that is heavy for its size and a sweet tropical aroma at the stem end.  It should have a strong color and be slightly soft to the touch, with crisp, dark green leaves.  Signs of over ripeness are yellow or brown tipped leaves as well as soft or dark areas on the skin.

Cut it up and store in an airtight container with some of its own juice for a healthy treat.  If you are unable to use it within 3 days, freeze for use in blended drinks.

Suggestions for eating:

Eat it plain.

Kebob it:  Thread fresh pineapple chunks on skewers with meat and veggies for grilling.

Add wedges or chinks to all types of salads- fruit, tossed green, chicken, and tuna to name just a few.

Grill or broil pineapple slices for a great burger topping or dessert.

Use it in relishes and serve with simply prepared chicken and pork dishes.  See my Mango Pineapple Salsa Recipe.

Take leftover rice or other hearty grain and pan fry with pineapple

Detoxifying Spring Seasonal Food: Millet

Millet is a grain that is fairly high in protein.  It is a gluten free wheat alternative excellent for consuming in the spring.  It has a sweet and salty flavor; is a diuretic; strengthens the kidneys; is beneficial to stomach and spleen-pancreas; moistens dryness; is alkalizing; and is anti-fungal- one of the best grains for those with Candida overgrowth. This simple spicy dish is versatile and is a hearty accompaniment to wIld salmon, a green salad, or steamed vegetables.  You can toast millet in a little oil before cooking to bring out the flavors.  For softer millet, add more water.  You can find this in boxes in the grain section of gourmet grocery stores or health food stores.  If the store has a bulk section it can often be found there as well.

Herbed Millet with Steamed Vegetables

1 cup millet

2 cups vegetable broth or water

½ onion finely chopped

3 small cloves garlic, peeled and minced

1 teaspoon chopped fresh sage.

Rinse millet well.  Combine all the ingredients in a saucepan over low heat.  Cook for 30-40 minutes, until all the liquid has been absorbed.  Serve warm with steamed vegetables, chopped raw vegetables, fish or a salad.  Makes 4 servings.

Spicy Asian Stir-Fry with Whole-Wheat Linguine

This recipe is a good way to make the switch from white pasta to whole-grain varieties that offer more fiber and protein.  If your diet requires additional protein you can add chicken or salmon.  The dish also tastes great as a cold noodle salad which you can easily transport to work.  If you do not have hoisin or garlic-chile sauce just substitute another sweet and spicy combo. Serves 4 (2 cups/serving) Cook time: 35 minutes

Ingredients: 8 oz whole-wheat linguine noodles 1 Tbs. peanut oil 1 small onion, thinly sliced (about 1 cup) 2 garlic cloves, minced (2 tsp) 1 small head bok choy, chopped into 2-inch pieces (1 1/2 cups) 1 1/2 cups broccoli floret 1/2 cup frozen or fresh snow peas (thawed) 1 red bell pepper, thinly sliced 2 Tbs hoisin sauce 1 Tbs garlic-chili sauce 1/4 cup chopped peanuts

Cook pasta according to package directions.  Drain, reserving 1 cup cooking water, and set pasta aside.

Meanwhile, heat oil in large skillet or wok over medium heat.  Add onion and garlic, and saute 5 to 7 minutes, or until onion is golden.

Add bok choy, broccoli, snow peas, and bell pepper.  Stir continuously for 5 minutes.  Add a 1/2 cup of water, cover, and simmer 5 minutes.  Stir in hoisin and garlic-chili sauces.  Stir in noodles, adding 1/2 cup reserved cooking water.  Add more water if mixture seems too dry.  Garnish each serving with 1 Tbs. chopped peanuts.

Per 2-cup serving: 330 calories; 19g protein; 9g fat (1g saturated); 55g carb; 10g fiber; 205mg sodium; 7g sugars

compliments of vegetarian times magazine

North Woods Bean Soup

This is a great fall or winter soup from cooking light and only takes about a 1/2 hour to make.  It's very hearty and makes for a light dinner or lunch.  I used an organic andouille chicken/turkey sausage because I wanted some spice.  So choose a sausage that will provide the extra flavor you are craving.   I always like adding more veggies.  You can easily double up on the carrots and spinach.  You can also add leftover cooked grains and veggies.  Serve with a salad to make a complete meal. Yields 5-  1 1/2 cup servings

1 T olive oil

1 cup baby carrots, halved

2 garlic cloves, minced

7 ounces turkey kielbasa, halved lengthwise and cut into 1/2 inch pieces

32 ounces organic, fat-free, sodium free chicken broth

1/2 teaspoon dried Italian seasoning

1/2 teaspoon black pepper

2 (15.8oz) cans organic great northern beans, drained and rinsed

1 (6 ounce) bag fresh baby spinach leaves

Heat a large saucepan in olive oil and cook over medium heat.  Add carrots, onion, garlic and kielbasa; saute 3 minutes.  stirring occasionally. Reduce heat to medium low and cook 5 more minutes.  Add the broth, Italian seasoning, pepper, and beans.  Bring temp up to a boil, reduce heat, and simmer 5 minutes.

Place 2 cups of the soup in a food processor or blender, and process until smooth.  Return to pureed mixture to pan.  Simmer an additional 5 minutes.  Remove soup from heat.  Add the spinach, stirring until spinach wilts.  If you plan to have leftovers, add the spinach when you reheat the soup, not when you make it.

Calories 227; fat 3.9g (sag 1.2g, mono 1.3g, poly 1.2g); protein 18.1g; cholesterol 26mg; calcium 112mg; sodium 750mg; fiber 6.7g; iron 3.5mg; carbohydrate 30.8g

Creamy Chicken with Asparagus and Melted Gruyere

In this dish boneless chicken breast and asparagus are smothered in a white wine sauce with just a touch of melted Gruyere cheese.  I suggest serving this over rice or something to absorb some of the sauce, another good option would be steamed or sauteed greens, something mild like spinach or kale.  This is such a creamy dish you wouldn't believe it's only about 300 calories. Serves 4

1# asparagus, trimmed and cut into 1 inch pieces

2/3 cup low sodium chicken broth

2 teaspoons plus 1/4 cup all-purpose flour, divided (I a combination of oat flour and panko bread crumbs)

4  boneless, skinless chicken breasts (about 1 1/4 pounds) trimmed

1/4 teaspoon sea salt

1/2 teaspoon greshly ground pepper

1 Tablespoon canola oil

1 shallon, thinly sliced

1/2 cup white wine

1/3 cup low fat sour cream

1 tablespoon chopped fresh tarragon or 1 teaspoon dried

2 teaspoons lemon juice

2/3 cup shredded Gruyere cheese

Place a steamer basket iin a large saucepan, add 1 inch of water and bring to a boil.  Add asparagus; cover and steam for 3 minutes.  Uncov er, remove from heat and set aside.

Whisk broth and 2 teaspoon flour in a small bowl until smooth.  Set aside.

Place the remaining 1/4 cup flour in a shallow dish.  sprinkle chicken with salt and pepper and dredge both sides in the flour.  Shake off the excess.

heat oil in a large skillet over medium heat.  Ad the chicken and cook until golden brown, about 3-4 min per side.  Adjust heat as needed to prevent scorching.  Transfer to a plate and cover to keep warm.

Add shallot, wine and reerved broth mixture to pan; cook over medium heat, stirring, until thickened, about 2 minutes.  Reduce heat to medium-low; stir in sour cream, tarragon, lemon juice and the reserved asparabgus until combined.  Return the chicken to the pan and turn to coat with the sauce.  Sprinkle cheese on top of each piece of chicken, cover and continue cooking until the cheese in smelted, about 2  min.

Per Serving: 308 calories: 15g fat (6 g saturated); 91mg cholesterol; 7g carbohydrates; 31g protein, 1g fiber; 298 mg sodium; 343 mg potassium.

in a

Trout over Lentils and Spinach

I adapted this recipe a bit which i got from cooking light magazine.  I think the dish is served best warm (not hot) but chiled is ok also.  You can serve it over any bed of greens but i liked the baby spinach.  You don't have to use trout either, any mild to medium flavored flaky fish will work well.  I made it the first night with orange roughy and then also purchased some smoked trout so i could have something later in the week that would be fresh.  I also choose to use less lentils and more vegetables. Serves 4

1 teaspoon olive oil

1/4 cup chopped leek

1/4 cup finely chopped carrot

2 garlic cloves, minced

1 cup dried lentils

1/2 cup water

1 14oz can fat free low sodium chicken broth

1/4 cup chopped celery (or crunchy sprouts)

1 Tablespoon finely chopped fresh parsley (optional)

1 tablespoon sheffy vinegar (or braggs apple cider vinegar)

3/4 teaspoon sald, divided

1/2 teaspoon freshly ground black pepper, divided

2 (6-8 oz) trout fillets or flaky white fish of your choice

Heat oil in a medium saucepan over medium high heat.  Ad leek, carrot, and garlic, saute 2 minutes.  Stir in lentils, water, and broth, bring to a boil.  Cover, reduce heat, and simmer 25 minutes or until lentils are tender and liquid is nearly absorbed.  Remove from heat.  Add celery, parsley, vinegar, 1/2 teaspoon salt, and 1/4 teaspoon pepper to lentil miture, stirring to combine.

Preheat brooiler.  Sprinkle trout with remainina 1/4 teaspoon salt and 1/4 teaspoon pepper.  Place fish on a baking sheet or shallow glass dish coated with cooking spray, broil 5 minutes or until fish flakes easily when tested with a fork.  Break fish into chunks.

Line plates with greens, top with warm lentil mixture and flaked fish.

calories 311 (18% form fat);  Fat 6.2g (sat 1.6g, moono 2.2g, poly 1.9g); Protein 32.8g; carbs 31.3g; fiber 15.2g; chol 50mg; iron 5mg; sodium 668mg; calc 96mg.

Fish Tacos or Fish Wraps

Whenever we are in the caribbean David orders fish tacos.  He looks foreward to them.  We like much of the same food, but i never want to share his fish tacos.  I found this recipe for Fish Tacos in Health Magazine and decided to modify it to my taste and we both loved them. I've provided nutrition data for the original version with corn tortillas.  My favorite choice for wraps is made by a local Brooklyn bakery, Damascus Bakery.  They are actually called roll-ups and contain flax flour.  Each wrap is only 110 calories, 6 net carbohydrates, and 1000mg of ALA Omega 3.  Total carbs are 15g but it contains 9g of figer.  I mention all of this because these are really fabulous wraps.  I avoid bread wherever possible and think these are fantastic, so give them a try.  this is a nice light summer dinner and i served with mixed seasonal fruit bowl.

Prep time 20 minutes;  cook 15min; Marinate 10 min

Serves 4

1/2 cup red wine vinegar

1/3 cup sugar (I substituted 3 T agave nectar)

1 teaspoon chili powder (divided)

1/2 small red onion, sliced very thin

3-5 thinly sliced radishes

1 pound tilapia fillets (I bought frozen from Trader Joes, great value)

1/4 cup plus 2 Tablespoons fresh lime juice (I use organic juice in a bottle)

2 garlic cloves, minced

1 peeled firm but ripe mango, cut into small chunks or matchsticks

1 sliced peeled firm ripe avocado

4 Tablespoons fresh cilantro leaves, divided (i love cilantro and used about 1/3 cup)

Canola oil for grill or pan

8 (6 inch) blue or yellow corn tortillas or 4 flax roll ups

Salsa verde (optional)

Rinse fish, pat dry.  Gently toss with 1/4 cup lime juice, 1/2 teaspoon chili powder, and the garlic in a shallow glass dish.  Marinate for 10 minutes of more at room temperature.

Combine red wine vinegar, sugar, and 1/4 teaspoon chili powder in a small saucepan.  Bring to a boil.  Remove the pan from the heat and stir in the red onion and radishes.  Let stand, uncovered until cooled (at least 10 minutes).

Gently toss mango and avocado in small bowl with remaining 1/4 teaspoon chili powder,  2 tablespoons cilantro and remaining lime juice.

Preheat a lightly oiled grill rack or grill pan.  Remove fish from marinade and grill, turning once.  plan for 2-3 minutes per side or until cooked through.  Transfer to a plate; cover and keep warm.  Grill tortillas lightly until pale golden and slightly crisp.  Transfer to 4 serving plates, folding tortillas to form a U-shape.

Fill tortillas or wraps with fish, pickled vegetables, avocado mixture, remaining 2 tablespoons cilantro and salsa verde if desired.  Serving size if 2 tacos or on really tasty wrap.

Calories 449; fat 12g (sat2g, mono6g, poly2g); cholesterol 57mg; protein 26g; carbs 63g; sugars 26g; fiber 7g; iron 1mg; sodium 143mg; calcium 40mg.

Trust me, try the wraps.  A much healthier meal.  Reduce the fat, cholesterol, carbs, sodium and sugars while increasing fiber.

Chicken Salad with Grapes, Avocado, and Almonds over Spinach

I really liked this dish because it was refreshing with nice textures and flavors.  It took about 40 minutes to prepare and cook and worked well as a leftover.  Took it to Jones beach one evening and ate it with soy crisps before a concert. A very nutritions combo of flavors  The spinach, corn and avocado all deliver on either lutein or zeaxanthin, or both.  Other antioxidants present include vitamin E (almonds), selenium (chicken) and catechins (grapes).

1/4 cup olive oil (or flax oil is even better)

3 Tbs white wine vinegar

1 Tbs Dijon mustard

Course sea salt and ground pepper

1 pound organic chicken cutlets

1 tsp ground coriander

8 cups fresh organic spinach leaves (or more)

1 cup seedless organic red grapes, halved

1/2 medium shallot, thinly sliced

1/4 cup sliveed almonds, toasted

2 ears corn, shucked and removed from cob

1 avocado, halved and thinly sliced

In a small bowl, whick together 3 tablespoons oil, vinegar, Dijon and season with salt and pepper. Set aside

In a large nonstick skillet, heat remaining tablespoon oil (use olive oil, not flax) over medium heat.  Sprinkle chicken with coriander and season with salt and pepper.  Cook until opaque throughout, about 4-5 minutes total.  This may need to be done in batches.  Transfer to a cutting board and let rest for 5 minutes;  Slice thinly crosswise.

Add chicken, spinach, grapes, shallot,  and corn to bowl and toss with the dressing.  Top with avocado and toasted almonds.

Per serving: 437 calories; 4g saturated fat; 2.2 grams unsaturated fat; 63mg cholesterol; 26g carb; 222mb sodium; 29 g protein; 8g fiber.

Taken from body and soul magazine.