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Archive for the ‘Healthy Recipe’ Category

Healthy Recipe: Papaya & Chile Chocolate Bark

February 6, 2015

With just a few simple steps, you can transform plain chocolate into a divine treat with this chocolate bark recipe. We stir dried papaya, pepitas and chile powder into this chocolate bark, which is perfect for a gift.
 

Papaya & Chile Chocolate Bark

  • 2 cups chopped bittersweet or semisweet chocolate (or chips)
  • 1/3 cup pepitas (see Tip), toasted
  • 1/3 cup finely chopped dried papaya
  • 1 teaspoon ancho or New Mexico chile powder, divided

 

Preparation

  1. Line a rimmed baking sheet with foil. (Take care to avoid wrinkles.)
  2. Place chocolate in a medium microwave-safe bowl; microwave on Medium for 1 minute. Stir, then continue microwaving on Medium, stirring every 20 seconds, until melted. (Alternatively, place in the top of a double boiler over hot, but not boiling, water. Stir until melted.)
  3. Combine pepitas and papaya in a small bowl. Stir half of the mixture along with 1/2 teaspoon chile powder into the melted chocolate. Scrape the chocolate onto the foil and spread it into a 9-inch square. Sprinkle with the remaining pepitas, papaya and chile powder, pressing any large bits in. Refrigerate until set, about 30 minutes.
  4. Transfer the bark and foil to a cutting board. Use a sharp knife to cut into 1 1/2-inch pieces.

 

Tips & Notes

  • Make Ahead Tip: Refrigerate airtight for up to 2 weeks.
  • Tip: Hulled pumpkin seeds, also known as pepitas, are green seeds with a delicate nutty flavor. They are sold raw, salted and/or roasted, and can be found in the natural-foods section of many supermarkets and natural-foods stores.

 

Nutrition Information

Per piece: 48 calories; 3 g fat (2 g sat, 0 g mono); 0 mg cholesterol; 7 g carbohydrates; 3 g added sugars; 1 g protein; 1 g fiber; 2 mg sodium; 6 mg potassium.

Carbohydrate Servings: 1/2

Exchanges: 1/2 other carbohydrate, 1/2 fat

© Meredith Corporation. All rights reserved. Used with permission




Healthy Recipe: Almond & Lemon Crusted Fish with Spinach

January 30, 2015

Coating fish with nuts and baking it is an easy, foolproof way to cook it elegantly. And it is especially nice with a mild white fish like cod or halibut. The spinach turns a little yellowy because it’s cooked with the acidic lemon juice, but what you lose in green color is more than made up for in great flavor.
 

Almond & Lemon Crusted Fish with Spinach

  • Zest and juice of 1 lemon, divided
  • 1/2 cup sliced almonds, coarsely chopped
  • 1 tablespoon finely chopped fresh dill or 1 teaspoon dried
  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
  • 1 teaspoon kosher salt, divided
  • Freshly ground pepper to taste
  • 1 1/4 pounds cod (see Tip) or halibut, cut into 4 portions
  • 4 teaspoons Dijon mustard
  • 2 cloves garlic, slivered
  • 1 pound baby spinach
  • Lemon wedges for garnish

 

 Preparation

  1. Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.
  2. Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.
  3. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.
  4. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.

 

Nutrition Information

Per serving: 249 calories; 13 g fat (1 g sat, 8 g mono); 46 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 28 g protein; 4 g fiber; 496 mg sodium; 1025 mg potassium.

Nutrition Bonus: Vitamin A (184% daily value), Vitamin C (37% dv), Folate (36% dv), Magnesium (35% dv), Potassium (29% dv), Iron (22% dv), Calcium (17% dv)

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 3 lean meat, 2 fat

© Meredith Corporation. All rights reserved. Used with permission




Healthy Recipe: Smoky Maple-Mustard Salmon

January 20, 2015

It doesn’t get much easier—or more delicious—than this speedy recipe for roast salmon topped with a smoky maple-mustard sauce. The sweetness of the maple balances the tangy mustard; smoked paprika or ground chipotle adds another layer of flavor. Ask at the fish counter to have the salmon cut into four 4-ounce fillets with the skin removed. Serve with roasted green beans and whole-wheat couscous tossed with pecans and chives.
 

Smoky Maple-Mustard Salmon – click here for the full recipe

  • 3 tablespoons whole-grain or Dijon mustard
  • 1 tablespoon pure maple syrup
  • 1/4 teaspoon smoked paprika or ground chipotle pepper
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon salt
  • 4 4-ounce skinless center-cut wild-caught salmon fillets

 

Omega-3 Fatty Acids and Heart Health

 
If you want a healthy heart, be sure to include plenty of fish in your diet. Fish plays a protective role against heart disease and cancer that’s attributed to Omega-3 fish oil, which is found in Alaska salmon. Here are a few health benefits:

  • Protect heart health
  • Reduce risk of sudden death from heart disease
  • Reduce risk of stroke
  • Reduce chance of heart disease in Type 2 Diabetes
  • Essential in infant brain and eye development during pregnancy and infancy
  • Improve blood lipid patterns
  • Improve blood vessel function
  • Improve symptoms of immune and inflammatory disorders such as rheumatoid arthritis, Chrone’s disease and some skin conditions
  • Reduce the risk of some mental disorders such as Alzheimer’s disease and depression

 

Protect Your Heart for a Healthy Future

 
At Life Line Screening, we believe that the power of prevention is essential to a long and healthy life, especially when it comes to your heart. We offer a heart disease screening that includes the following:

  • Complete Lipid Panel Screening (High Choelsterol)
  • C-reactive Protein Screening
  • Abdominal Aortic Aneurysm Screening
  • Glucose Screening
  • High Blood Pressure Screening

If you have any warning signs or if you know that you have some of the risk factors associated with an increased risk of heart problems, you may want to consider heart disease screening.  If you are unaware of potential risk factors please read the list here.

 




Healthy Recipe: Brown Sugar Broiled Grapefruit

January 13, 2015

We love the idea of fruit for dessert. In this broiled grapefruit recipe, grapefruit halves are topped with spiced brown sugar, caramelized under the broiler then topped with a dollop of vanilla-infused whipped cream. Sound delicious?
 

Broiled Grapefruit with Brown Sugar – click here for cooking instructions

  • 2 red or pink grapefruit
  • 8 teaspoons packed light brown sugar
  • 1/4 teaspoon ground cinnamon or cardamom
  • 2 teaspoons melted butter
  • 2 tablespoons heavy cream
  • 2 tablespoons nonfat or low-fat plain Greek yogurt
  • 1 teaspoon granulated sugar
  • 1/4 teaspoon vanilla extract

 

What’s Great About Grapefruits

If you need more convincing to try this recipe, here just a few health benefits of grapefruits.

They are Heart Healthy. Enjoying one grapefruit a day can help lower “bad” LDL cholesterol levels by 15.5% and triglycerides by 27%, according to a study in the Journal of Agricultural and Food Chemistry. Health Tip: Deep red varieties pack the biggest punch because they have higher levels of antioxidants.

They Boost Your Metabolism. Consuming more of this citrus can help you lose pounds, compounds in grapefruits aid in fat burning and stabilizing blood-sugar and insulin levels.

Helps Keep Your Skin Healthy. Grapefruit helps keep your skin in top shape. It’s high in vitamin C, essential for producing healthy collagen, a protein that keeps your complexion plump and smooth.
 

Combine a Healthy Eating with Preventive Health Screenings

The first step in preventive health is to know your personal risk for a particular disease or condition. Consulting with your primary care physician and participating in health screenings are recommended.

Since our inception in 1993, we have screened nearly eight million people, and currently screen nearly one million people each year at over 16,000 screening events nationwide. Through this experience, we often identify serious health issues and have helped save thousands of lives. We are dedicated to providing the highest quality preventive screenings at affordable rates.




Healthy Recipe: Roasted Chicken & Sweet Potatoes

January 6, 2015

Caramelized sweet potatoes and red onion are the bed for chicken thighs that cook up fast in a very hot oven—perfect for a quick healthy chicken dinner. Make it a complete meal with a mixed green salad with sliced apples and blue cheese.
 

Roasted Chicken and Sweet Potatoes (click here for the full recipe)

  • 2 tablespoons whole-grain or Dijon mustard
  • 2 tablespoons chopped fresh thyme or 2 teaspoons dried
  • 2 tablespoons extra-virgin olive oil, divided
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1 1/2-2 pounds bone-in chicken thighs, skin removed
  • 2 medium sweet potatoes, peeled and cut into 1-inch pieces
  • 1 large red onion, cut into 1-inch wedges

The best part about this recipe is that not only is it delicious, but it’s high in fiber with a low amount of saturated fat and cholesterol. It’s also diabetes-friendly and gluten free.
 

Healthy Eating + Preventive Health Screenings

 
The first step in preventive health is to know your personal risk for a particular disease or condition. Consulting with your primary care physician and participating in health screenings are recommended.

Since our inception in 1993, we have screened nearly eight million people, and currently screen nearly one million people each year at over 16,000 screening events nationwide. Through this experience, we often identify serious health issues and have helped save thousands of lives. We are dedicated to providing the highest quality preventive screenings at affordable rates.




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