Recipes

Strawberry Smoothie

This recipe makes 1 serving

Ingredients:

  • 1 cup ice cubes
  • ½ cup orange juice
  • 1 cup soy milk
  • 1 cup strawberries, halved

Place all ingredients in blender, food processor or cup with immersion blender. Blend until smooth. Drink immediately.

Substitute your favorite berries or change the juice choice. In the off season, use frozen berries and omit the ice cubes.

Grilled Tuna with Mango Salsa

Tuna

  • ¼ tsp Black pepper
  • ¼ tsp salt
  • 4 6oz. tuna steaks

Mango Salsa

  • ¼ tsp black pepper
  • ¼ tsp salt
  • 1 lime, zest and juice
  • 1 mango, chopped
  • 1 Tbsp. olive oil
  • ¼ cup sliced green onions
  • 1 Jalapeno pepper, chopped
  • 1 med. sweet red pepper, chopped
  • 1 cup grated carrot

Serves 4

In a medium bowl combine all salsa ingredients.  Chill for 2 hours to let flavors blend. 

Sprinkle tuna steaks with salt and pepper.  Place on preheated grill rack coated with cooking spray.  Grill 5 minutes each side until done.

Serve tuna topped with salsa.

Complete the meal with a tossed salad and fresh bread.

Each serving of Tuna with Salsa provides:
Calories: 234, Fat: 4 grams, Carbohydrates: 9 grams, Protein: 41 grams, Cholesterol: 77 mgs, Fiber: 2 grams, Sodium: 287 mgs

Grilled Chicken with Corn-Black Bean Salsa (serves 4)

Marinade:

  • 3 tbl freshly squeezed lime juice
  • 2 tsp olive oil
  • 1 tbl chopped fresh cilantro
  • 1 garlic clove, crushed
  • ¼ tsp each ground cumin, coriander and black pepper
  • 4 skinless, boneless chicken breasts (about 4 ounces each)

Salsa:

  • 1 c corn kernels
  • 1 can (15 ½  ounces) black beans, drained and rinsed
  • ½ c diced tomato
  • 1/3  cup diced red onion
  • 1 jalapeño pepper, seeded and minced
  • 2 tbl freshly squeezed lime juice
  • 2 tsp olive oil
  • 1 tbl each rice wine vinegar and chopped fresh cilantro

In a cup, whisk together first 5 ingredients.  Place chicken breasts in a shallow dish and drizzle with marinade.  Cover and chill 2 hours, turning once.   In a medium bowl, combine all salsa ingredients; season with salt and pepper.  Cover and chill until ready to serve.  Heat grill or large cast iron skillet to medium-high heat.  Remove chicken from marinade and pat dry.  Season with salt and pepper.  Grill/cook 5 to 6 minutes per side, turning once, until cooked through.  Serve with the salsa.

Nutritional Info: 274 calories, 32 g protein, 26 g carbohydrate, 6 g fat, 7 g fiber.

Teriyaki Salmon (serves 2)

  • teriyaki salmon¾ pound salmon fillet
  • 2 tbl. soy sauce
  • 2 tbl. sugar
  • 1/4 cup mirin (rice wine) or dry sherry
  • 1 tsp grated fresh ginger
  • 1 tsp fresh lime juice
  • 1 tsp wasabi

Cut the salmon crosswise into 1-inch strips. Combine the remaining ingredients in a bowl. Heat broiler. Arrange the salmon skin-side down in a broiling pan and brush with the sauce. Cook 2 minutes and brush again. Repeat until the salmon is just flaky, about 10 minutes total.

Green-Tea Rice (serves 2)

  • Tea from 2 green-tea bags
  • 1/2 cup white rice
  • 1 cup water
  • 1 tbl. sugar
  • 1 tbl. rice vinegar
  • 1/4 tsp. Kosher salt

Boil the tea, rice, and water in a small saucepan. Reduce heat to low; cover and simmer 20 minutes over low heat or until all the water is absorbed. Remove from heat. Meanwhile, in a small bowl, mix the sugar, vinegar, and salt until dissolved Fold into the cooked rice and serve.

**Serve with gently steamed asparagus and a mixed baby green salad.

serves 2 (Pictured with Teriyaki Salmon above)

Fennel, Apple, Celery Salad with Cilantro and Lemon

  • fennel, apple, celery salad1/8 cup plus 2 tablespoons lemon juice
  • 1/2 tablespoon extra-virgin olive oil
  • Coarse grained salt and cracked black pepper
  • 1 large apples, julienned
  • 1/2 medium head fennel, cored and thinly sliced
  • 1 large rib celery, sliced (about 1 cup)
  • scant 1/4 cup cilantro leaves, roughly chopped or more to taste

In a large non-reactive bowl, combine the lemon juice, olive oil, salt and pepper. Add the apples, fennel, celery and cilantro. Toss until well combined. Taste and adjust seasonings.

serves 2

Black Bean Soup

  • 1 black bean soup can black beans
  • 1/2 can/jar salsa
  • Plain yogurt for garnish

In a medium saucepan, combine first two ingredients. Heat thoroughly. In a food processor or using a handheld mixer, puree while leaving some texture.

Garnish with a dollop of yogurt. Serve with crusty bread and a salad.

serves 2

Sauted apple/pear/bananas

  • 1 apple or pear or banana – peeled and sliced
  • 2 tbl butter
  • 2 tbl honey
  • ¼ tsp cinnamon

Melt butter in fry pan until melted. Add fruit pieces, honey and cinnamon. Cook until fruit is soft. Serve over frozen vanilla yogurt.

serves 2

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