Yield: 8 servings (serving size: 1 cup)

Nutritional Information

Calories: 101 (34% from fat)

Fat: 3.8g (sat 0.5g,mono 1.5g,poly 1.6g)

Protein: 3g

Carbohydrate: 14.9g

Fiber: 3.1g

Cholesterol: 0.0mg

Iron: 0.8mg

Sodium: 282mg

Calcium: 42mg

Recipe Via CookingLight.com

Tomatoes are one of those foods that can be classified as a “super food” given their anti-oxidant levels and high volume of vitamins and essential minerals.  Taking in ample amounts of tomato may significantly reduce your risks for various cancers, including the often fatal, lung cancer.  They promote healthy vision and skin as well.  Finding a way to eat tomatoes that works for you is key.

Below is a recipe from a certain Sicilian grandmother.  This recipe was kept under lock and key for many years, but in her old age, she has relaxed her grip a little.  We both share the idea that we want to help people get healthy.  If sharing this recipe is going to get people eating healthier foods, mission accomplished.  The fact of the matter is this sauce will taste better than anything you’ve ever had.  For that reason alone, you will probably be buying tomatoes in bulk each week just to make this sauce fresh.  A good marinara sauce can be used on almost anything.  Pasta, rice dishes, vegetables, fish, meats, etc. 

• 2.2 pounds fresh, ripe tomatoes.  (IF you can get San Marzano tomatoes, these are what you should use)
• 2 ounces pork fatback
• 4 cloves of garlic
• 1 large onion, grated
• 2 large carrots, grated
• 1/8 cup good quality, extra virgin olive oil
• 1 teaspoon fresh oregano (dried if you must)
• 1 teaspoon fresh marjoram (ditto)
• 10 fresh basil leaves (dried will not do in this case)
• 1 bunch parsley, chopped
• 1/2 teaspoon black pepper
• 1/2 teaspoon red pepper flakes
• Salt to taste
• 1 teaspoon of sugar if tomatoes are too acidic

1.  Bring a large pot of lightly salted water to a boil.  Add all the tomatoes and blanch for about 3 minutes.  Remove and immediately plunge in a bowl of ice water.  Peel all the skins and remove the seeds and any tough pieces from inside the tomato.

2.  In a separate, small pot, add the olive oil, garlic cloves, and red pepper flakes.  Mash the garlic cloves before putting them into the pot.  Turn the heat to medium-low and allow to simmer for 30 minutes.  Stir occasionally.

3.   Strain the oil mixture in a separate bowl or pot, retaining the oil.  The flavors from the garlic and red pepper flakes have now permeated the olive oil.  Add the pork fatback to the larger pot.  Cook over medium-high heat for 5 minutes, or until all fat has been rendered.  Add the carrot and onion.  Saute for 5 minutes.  Add the flavored olive oil to the pot and lower the heat to medium.  Add the tomatoes and saute another minute.  Mash the tomatoes using a potato masher until they are fairly broken down. 

4.  Cover with a lid and simmer for at least 60 minutes over medium-low heat.  Stir frequently, but do not allow the pot to remain uncovered for very long.  Remove from heat and place in a blender.  Blend until very smooth.  Return to pot.  Add the herbs and spices and simmer another 10-15 minutes over medium-low heat. 

5.  Serve and enjoy!

Here is a tasty summer recipe you can easily make at home.  This refreshing dessert packs in tons of cancer fighting anti-oxidants in the form of berries and watermelon.  It is a bit high in sugar, but a little splurge every now and then never killed anyone.  Enjoy!

Below are some taco recipes that are sure to please.  Living in mexican food-obsessed San Diego, I’ve learned that tacos and burritos could be their own food group to a lot of people.  There’s no room for Chipotle and Taco Bell junk out here.  That being said, these recipes have been tried and tested on some very particular taco eaters…rest assured they are delicious. 

Chipotle Shrimp Taco with Avocado Salsa Verde  

Avocado Salsa:

• 1 small onion, quartered
• 1 jalapeno, quartered, seeds optional
• 1 garlic clove, smashed
• 4 medium tomatillos, (about 8 ounces) husked, rinsed, and coarsely chopped
• 1/2 Hass avocado, peeled, seeded, and cut into chunks
• 1 1/4 teaspoons kosher salt
• 1/4 cup loosely packed fresh cilantro leaves, coarsely chopped

Shrimp: 

• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon white pepper
• 1 teaspoon chipotle or blended chili powder
• 1 teaspoon kosher salt
• 1 pound medium shrimp (about 20), peeled and deveined
• 8 corn tortillas
• 8 sprigs cilantro for garnish
• 2 limes, cut into wedges

Pulse the first three ingredients of the salsa in a food processor.  Process until fine consistency.  Add next three ingredients.  Coarsely chop.  Add cilantro and stir together with a spoon. 

Mix together the oil, garlic powder, white pepper, and chipotle.  Add the shrimp and toss to coat.  Let marinate for 45 minutes.  On an outdoor grill, cook shrimp roughly 90 seconds per side.  Grill tortillas until slightly charred.  Spoon sauce into tortilla and add shrimp.  Sprinkle with fresh lime and serve. 

Ricotta-Spinach Tacos 

Combine the ricotta, cilantro and 1 clove garlic in a medium bowl and season with salt. 

Heat oil in a skillet over medium-high heat.  Saute onion for about 4 minutes.  Allow onion to start to become soft.  Add chiles, spinach, cumin, and cook until spinach begnis to wilt.  Stir frequently.  Add left over garlic and cook another 4 minutes.  

Heat tortialls in a dry, hot skillet.  Add spinach mixture to tortillas and top with ricotta.  Add a spoonful of salsa verde and serve.

The key to making a refreshing pitcher of lemonade healthy, is to eliminate the white sugar.  As we know, white sugar has a high glycemic index which wreaks havoc inside the body.  We substitute traditional sugar with agave syrup.  Agave syrup is the sweet and tasty nectar from the agave plant.  It is full of vital minerals and most importantly, has a LOW glycemic index, making it much healthier for us.

Makes 4 servings

• 1/2 cup fresh squeezed lemon juice
• 1/2 cup light agave syrup
• 1 quart of water
• a few lemon slices for garnish

Mix well.

A healthy diet is the cornerstone to lasting health and fitness.  By adding more vegetables and fruits to our lives, we are ensuring our health for years to come.  It’s not surprise the average American is getting only 1/5th of their daily recommended intake of fruits and vegetables.

Make this raw smoothie below to incorporate a wide range of fruits and vegetables into your diet.  One serving below is all the servings of fruit and vegetables you need for the ENTIRE DAY.  Not only that, it is downright tasty.  Feel free to experiment with your own ingredients.

• 2 C Spinach
• 1 1/2 C Grapes
• 1 1/2 Carrots
• 1/2 Cucumber
• 1/2 Green Apple
• 1/2 Green Bell Pepper
• 1/2 piece of ginger
• 1 stalk of Celery
• 2 Dates
• Handful of ice
• Water to reach desired consistency

Combine all of the above ingredients in a  blender.  Start with 1/4 cup of water and slowly add to reach desired consistency.  Add a dash of honey if more sweetness is desired.  Puree until smooth.

Almost EVERYONE needs more fruits and vegetables in their lives.  The benefits of consuming these foods is numerous and will help prevent a myriad of diseases and ailments down the road.  Forget sugary, highly processed breakfast drinks and supplements.  A steady diet of raw smoothies will be enough to keep you living well for many years to come.

In honor of Cinco de Mayo, we’re bringing you a healthy Mexican inspired dish.  Mexican is traditionally a healthy fare, and something many don’t consider outside of tacos and burritos.  Give this recipe a try and let us know how you liked it!

Ingredients

• 4 tomatillos, husked and rinsed
• 1/4 cup diced onion
• 4 tablespoons pepitas, (see Tip), divided
• 3 tablespoons chopped fresh cilantro, divided
• 1 clove garlic, peeled
• 1/2 cup reduced-sodium chicken broth
• 1/2 teaspoon salt, divided
• 2 tablespoons reduced-fat sour cream
• 4 boneless, skinless chicken breasts, (1 1/4 pounds), trimmed
• 1 large egg white
• 2 tablespoons water
• 1/2 cup yellow cornmeal
• 3 teaspoons canola oil, divided canola oil, divided

Preparation

1. Place tomatillos, onion, 3 tablespoons pepitas, 2 tablespoons cilantro, garlic, broth and 1/4 teaspoon salt in a blender or food processor; process until smooth. Transfer to a medium saucepan and cook over medium-high heat, stirring occasionally, until reduced to about 3/4 cup, 12 to 15 minutes. The mixture will resemble a thick paste. Remove from the heat and stir in sour cream. Set aside.
2. Meanwhile, place one piece of chicken at a time between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even 1/4-inch thickness.
3. Whisk egg white and water in a shallow dish until combined. Whisk cornmeal and the remaining 1/4 teaspoon salt in another shallow dish. Dip each chicken breast in egg white, then dredge in cornmeal, turning to coat evenly.
4. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Cook 2 pieces of the chicken until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and tent with foil to keep warm. Wipe out the pan, reduce the heat slightly and repeat with the remaining oil and chicken. Serve the chicken with the reserved sauce and garnish with the remaining 1 tablespoon pepitas and 1 tablespoon cilantro.

Tips & Notes

• Tip: Hulled pumpkin seeds, also known as pepitas, are medium-dark green and have a delicate nutty flavor. They are sold salted, roasted and raw, and can be found in the bulk-foods section of natural-foods stores or Mexican groceries.

Nutrition

Per serving: 315 calories; 14 g fat (3 g sat, 5 g mono); 66 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 31 g protein; 2 g fiber; 468 mg sodium; 439 mg potassium.

Recipe Via EatingWell.com

Summer is almost here and that means Americans across the country are going to dust off the old grill and fire it up.  Hamburgers and hot dogs are the traditional cookout fare in this country.  While I am not one to deny their greasy goodness, there are ways to make them healthy without sacrificing flavor.  Substituting turkey meat would be a good option, but red meat, eaten in moderation is not going to kill us.  It is full of protein, phytochemicals, and other essential nutrients.  Whatever you chose, go for grass-fed organic beef to avoid the added antibiotics and other nasty things that are detrimental to our health.  Adding spinach, avocado, and garlic gives you added servings of vegetables and important antioxidants.

Try the recipe below at your next cookout for a healthy hamburger.

1. 1/4 cup egg whites (or egg beaters)
2. 1/2 cup oats, pulse in a food processor
3. 1/2 spinach, chopped
4. 1 lb grass-fed organic beef
5. 3 tbsp low-fat feta cheese
6. 2 tsp. cumin
7. 2 tsp. chopped garlic
8. 2 tsp. onion powder
9. Salt and Pepper
10. 4 whole-wheat buns
11. 1 avocado

Combine the first 9 ingredients in a bowl.  Be careful not to overhandle the meat.  The key to a good burger is keeping the ground beef as light and airy as possible.  Carefully fold the ingredients into the ground beef.

Create 4, 1/4 pound patties.  Again, don’t squeeze them, slap them, and throw them around.  Handle them gently.  After forming the patties put them in the refrigerator for 20 minutes.

Just before placing burgers on the grill submerge them in cold water for 60 seconds.  This is a little trick to help them retain their moisture.

Cook burgers to desired doneness and top with sliced avocado, tomato, etc.

Here’s a fresh dinner idea that uses a lot of fresh, seasonal ingredients.  If you have access to a local farmer’s market, try to pick up your produce there.

Look for a whole chicken, cut up. If you prefer the fuller flavor of dark meat, use four chicken leg quarters instead.

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Nutritional Information

Calories: 324

Fat:11.4g (sat 5.1g,mono 3.4g,poly 1.5g)

Protein: 32.6g

Carbohydrate: 22.1g

Fiber: 5.2g

Cholesterol: 100mg

Iron: 3.3mg

Sodium: 818mg

Calcium: 89mg

Recipe Via Cooking Light