Eat Flax Seed To Get Needed Omega 3's

Flaxseed and flaxseed oil are both rich in Omega 3 fatty acids. Omega 3's are found in fatty fish such as salmon, halibut and sardines. Eating these types of fish two to three times a week can be very beneficial to your overall well-being.

But what if you don't like fish or you just can't find a way to work it into your menu plan that often? Flaxseeds contain not only omega 3's but also lignans, which may have an antioxidant effect and may prevent certain cancers.

Another interesting fact about flaxseed is its ability to reduce inflammation. This is beneficial not only in preventing high blood pressure but also in treating skin conditions like eczema. The fatty acids in flaxseed actually help to lock moisture into the skin.

Flaxseed or flaxseed oil?

I use both. The advantages of flaxseed is that you'll get added fiber. If you choose to purchase flaxseed, make sure you grind it up in either a blender or a coffee grinder. I add ground flaxseed to just about anything. It's great on salads or even hidden in baked goods. Flaxseed oil is wonderful in smoothies, yogurt or cottage cheese. Keep in mind that flaxseed oil must be kept refrigerated after you open it and is very perishable. (Shelf life is approximately 6-8 weeks once opened.) Recommended amount is 2 tablespoons of flaxseed per day.

Fish and Chips

INGREDIENTS:

2 cups multigrain loaf, cubed

1 extra large sweet potato, peeled

4 3- to 4-oz white fish filets (such as Alaskan pollock)

1/2 tsp Cajun seasoning or paprika

Sea salt and fresh ground black pepper, to taste

2 egg whites

INSTRUCTIONS:

ONE: Preheat oven to 350°F.

TWO: Bake bread cubes on a baking sheet for 10 minutes or until toasted. Leave oven on and at the same temperature.

THREE: Using a food processor fitted with a standard blade, grind break cubes into about 1 1/2 cups breadcrumbs, about 3 minutes.

FOUR: Using a mandolin, slice sweet potato into paper-thin slices. (If you don't have a mandolin, thinly slice with a knife.)
Lay sweet potato slices on baking sheets lined with parchment paper or aluminum foil. Bake at 350°F for about 8 minutes. Then reduce oven to 250°F and continue baking for 4 to 5 minutes or until slightly browned and crisp. Makes about 4 cups chips.

FIVE: Preheat oven to 425°F.

SIX: Sprinkle filets with seasoning, salt and pepper. Place egg whites and breadcrumbs into 2 separate bowls. Dip filets into egg white, then roll in breadcrumbs and place into shallow cooking pan. Bake for 6 minutes. Serve each filet with 1 cup chips.

HASH

INGREDIENTS:

3/4 lb small new potatoes, left unpeeled

1 small acorn squash, peeled and cut into 1/4-inch pieces

1 tsp fresh rosemary, chopped, divided

1/2 tsp sea salt, divided

1/2 tsp fresh ground black pepper, divided

Olive oil cooking spray

4 tsp olive oil, divided

2 shallots, minced

2 cups broccoli, shredded

1/3 cup each red and green bell pepper, thinly sliced

2 tsp fresh lemon juice

INSTRUCTIONS:

ONE: Preheat oven to 425 F.

TWO: In a bowl, lightly toss potatoes and squash with 1/2 tsp rosemary, 1/4 tsp salt and 1/4 tsp black pepper. Place on a baking sheet misted with cooking spray. Drizzle with 2 tsp oil, tossing gently.

THREE: Bake for 25 minutes or until tender, stirring every 10 minutes.

FOUR: Heat remaining 2 tsp oil in a large nonstick skillet over medium-high. Saute shallots, broccoli and bell peppers for 1 minute. Add potato-squash mixture and cook for 5 minutes or until heated. Sprinkle with lemon juice, remaining 1/2 tsp rosemary, 1/4 tsp salt and 1/4 tsp black pepper and heat through.

Salad With Peach Dressing

Ingredients


Dressing
1/3 cup walnuts, toasted

1/2 cup chopped peaches

1/4 cup freshly squeezed orange juice

1 tablespoon lemon or lime juice

Salad
1 head green leaf lettuce, leaves washed and torn into bite-size pieces

1 head red leaf lettuce, leaves washed and torn into bite-size pieces

2 peaches, halved, pitted and thinly sliced

8 radishes, thinly sliced

1 cucumber, halved lengthwise and thinly sliced

1/2 cup walnuts, toasted


Instruction:
ONE: Put all dressing ingredients in a food processor or high-powered blender and puree until smooth. Add a little water if needed to thin to a pourable consistency.

Toss salad ingredients in a large bowl. Drizzle with dressing, toss to coat well and serve immediately.

GRILLED SUMMER SALAD

.
Ingredients:

2 tablespoons extra virgin olive oil, plus more for oiling the grill

1 yellow bell pepper, cored, seeded and quartered

1 red bell pepper, cored, seeded and quartered

1 small red onion, cut into thick rings

2 zucchini, thickly sliced lengthwise

2 yellow squash, thickly sliced lengthwise

2 cloves garlic, chopped

2 tablespoons red wine vinegar

2 tablespoons chopped basil

1 (15-ounce) can chickpeas, rinsed and drained

Salt and pepper to taste

1/2 cup grated parmesan cheese


Instructions

ONE: Oil grill grates, then preheat grill to medium high heat.

TWO: Working in batches, grill peppers, onions, zucchini and squash, flipping once, until just charred in parts and tender, 6 to 8 minutes total; transfer to a large platter as done. Set aside to let cool before cutting into bite-size pieces.

THREE: In a large bowl, combine grilled vegetables, garlic, vinegar, oil, basil, chickpeas, salt and pepper. Garnish with parmesan and serve immediately or cover and chill until ready to serve.

Give Your Salad a New Twist

Ingredients

1 carrot

1 parsnip

1 green/spring onion

1 zucchini

2 radishes

handful walnuts (raw)

1/2 green pepper, sliced

1/2 cup chopped fresh parsley

1/3 fresh fennel bulb, chopped

purple cabbage

raspberries

1 pear, diced

olive oil

Juice of an orange

salt and pepper

Dark cherry juice—tiny amount (I added this to complement the raspberries) *optional*

Lime juice (to balance the sweetness of the juices).

Asian garlic chilli sauce, just a bit—not to make it spicy, unless you want to!

about 2 tbsp tahini


Instructions


Watch the chili sauce--a little goes a long way!


ONE: Chop/dice/slice all the fruits and veggies, except the raspberries. If you prepare some of them differently, like slicing the zucchini with a vegetable peeler into "noodle" shape, grating the carrot, etc, it makes the texture more interesting.

TWO: Toss all the veggies, fruits, walnuts and the parsley in a large bowl.

THREE: Put all the rest of the ingredients in a blender, or just stir/whisk.

FOUR: When you are ready to eat, give the dressing a shake/mix, and pour over the salad.

Q & A

Q: What are plant sterols?

A: The National Institutes of Health(NIH)recommends plant sterols(which include beta-sitosterol) as an option for lowering cholesterol and promoting cardiovascular health. Foods containing at least 0.65grams per serving of plant sterol esters, eaten twice a day with meals for a daily total of at least 1.3 grams, as part of a healthy diet, may reduce the risk of heart disease.

Beta-sitosterol is the most prevalent plant sterol(of over 40), accounting for approximately 50% of dietary plant sterols from fruit and vegetable sources. Since over half of American adults do not meet the minimum recommended consumption of five servings of fruits, and vegetables per day, supplementing the diet with plant sterols, especially beta-sitosterol, may be wise for those patient's wishing to lower cholesterol and promote cardiovascular health.

Fat Containing Foods to Choose or Avoid

Choose

Avocados
Flaxseed oil
Grape seed oil
Nuts
Nut butters
Olive oil(cold-pressed)
Safflower oil(cold-pressed)
Soybean oil(cold-pressed)
Sesame Oil(cold-pressed)
Seeds

Avoid

Cakes, cookies, donuts
Potato chips and other snack foods
Deep fried foods
Lard
Margarine
Palm and palm kernel oil
Cheese(most hard)
Red meat
shortening
Poultry skin
Trans fats such as "partially hydrogenated" oils

Using the Glycemic Index to Achieve Balance

Top 10 Low GI Foods

These foods support normal blood sugar levels and an optimal insulin response:

Apples
Berries and cherries
Barley
Grapefruit
Legumes(beans)
Nuts
Oatmeal
Green peas
Tomotoes
Unsweetened plain yogurt


Top 10 High GI Foods
These foods can produce harmfully high blood sugar levels and high insulin response:

Candy
Cookies
Juices with added sugar
White Potatoes
Chips(corn and potato)
Sugar
Most breakfast cereals
Sweetened soda
Sweet snacks
White bread and bagels(processed flour)
Candy

Healthy Snacks

1. Slice one hard-boiled egg. Place pieces on five low-salt whole-grain crackers topped with small tomato slices. Add ground pepper to taste.

2. Dip 12 carrot sticks into 1/4 cup of hummus.

3. Make use of your leftovers: Shred two ounces of turkey breast and place on half a toasted whole wheat English muffin. Place two thin slices of avocado and a large sliced strawberry on top.

4. Cut a small apple into eight pieces. Mix together one tablespoon of natural peanut butter and one teaspoon of agave nectar; spread evenly on each slice.

5. Lightly toast one small slice of whole-grain bread. Cover its surface with two ounces of drained water-packed tuna and top with one tablespoon of shredded part-skim mozzarella cheese. Broil until the cheese is melted.

6. Cut one large flaxseed tortilla in half. In a small bowl, mash one-quarter cup of blueberries and sprinkle with cinnamon. Spread one tablespoon of low-fat cottage cheese onto one half, then top with the blueberry mixture. Fold and enjoy.

7. Have a quick, colorful salad: Toss three cups of baby spinach, 10 cherry tomatoes and one tablespoon of pine nuts with two tablespoons of balsamic vinegar.

8. Mix a half-cup of cooked quinoa with one to two tablespoons of chopped, sautéed onion, one-quarter cup of canned lentils (drained and rinsed) and a dash of garlic powder. Add a pinch of chili powder for heat. Warm slightly in the microwave before eating and garnish with tomato slices, lemon and parsley (optional).

Broccoli Salad

Ingredients

2 tbsp canola mayonnaise

1/2 cup plain, nonfat yogurt

2 tbsp apple cider vinegar

1 tbsp agave nectar

1/4 tsp cayenne pepper

1/4 tsp sea salt

1 medium bunch broccoli, florets and stems diced (equals 4 cups)

1/2 cup red onion, diced

1/4 cup almonds, chopped

1/4 cup dried cranberries, cherries or raisins

Build Muscle By Eating Broccoli

Benefit:

Along with two grams of protein per cup, broccoli provides an ideal amount of anti- inflammatory omega-3 fatty acids, which keep your cells flexible. This enhances your body’s ability to better ward off cellular damage and to efficiently deliver nutrients to your cells. Research has shown that endurance athletes have more omega-3-rich cells.

Health benefit:

Contains phytochemicals that fight off breast cancer, protect against skin cancer and reduce inflammation, particularly in your airways by detoxifying harmful carcinogens.

See Broccoli Salad recipe

Colorful Fruits and Vegetables

You’ve probably heard that eating fruits and vegetables of different colors is a good thing, but do you know why? Anthocyanins are one reason. These plant compounds are responsible for giving certain fruits and veggies their rich hue. And while you might have a hard time pronouncing them (an-tho-cy-a-nins), there are lots of good reasons to load up on foods rich in this powerful family of nutrients at the next trip to the grocery store.


Here’s what research is showing:

FIGHTS INFLAMMATION

Anthocyanin-rich foods seem to be natural inflammation fighters, and that can be important for keeping numerous conditions, ranging from achy joints to asthma, under control. In a 2010 study published in the Journal of Nutrition, men who ate one purple potato per day over six weeks had reduced markers of whole-body inflammation and less DNA damage than men given an equal portion of white


CIRCULATION

While cardiovascular disease might not be at the forefront of your mind, a healthy heart helps to transport oxygen to working muscles, and anthocyanins are thought to help keep the heart and circulatory system in top condition by relaxing blood vessels by triggering the release of a compound known as nitric oxide. On top of that, several studies have suggested that anthocyanin-rich blueberries help protect the brain from aging, keeping you fit – and sharp – until a ripe old age.


ANTI-AGING, ANTI-CANCER

Anthocyanins are also natural antioxidants, which means they protect our cells from oxidative damage from the likes of ultraviolet light, pollution or the natural aging process. Anthocyanins may also prevent the growth of cancerous cells in the body: in one study published in the Journal of Medicinal Food, an extract of anthocyanin-rich Concord grapes helped prevent cancerous damage to breast tissue.


WEIGHT CONTROL

Could anthocyanins actually help keep you lean? Several studies conducted on mice have suggested that blueberry anthocyanins, in particular, may be able to help prevent the accumulation of body fat. In one study, published in the Journal of Agriculture and Food Chemistry, mice placed on a high-fat diet gained no more body fat than mice on a low-fat diet, as long as they were given either pure blueberry juice or purified blueberry anthocyanins.

ANTHOCYANIN-RICH FOODS

Any plant-based food that is blue, purple or deep red will likely contain some amount of anthocyanins. Here are some favorites:

BLACKBERRIES: If you’re ready for a break from blueberries, blackberries are a great option. Nutritional winners for their anthocyanin content, blackberries are also low in calories (62 per cup) and high in fiber (eight grams per cup). Keep fresh or frozen blackberries on-hand for a boost to yogurt, oatmeal, UltraMeal shakes and even cottage cheese

CRANBERRIES: Bitter they may be, but cranberries seem to be particularly beneficial for preventing unwanted bacteria from sticking to the cells of the urinary tract, keeping infections away. Watch out for sweetened cranberry cocktails, however – you’re better off to use a splash of the real stuff in sparkling water for an alcohol-free cocktail with dinner. Or bake with them!

RED KIDNEY BEANS: Yes, anthocyanins are found in more foods than just berries. Red kidney beans are a must-have food because they are rich in muscle-building protein, filling fiber and disease-fighting antioxidants – a rare combination found in few other foods. Toss them into a satisfying chili, a mixed bean salad or soup, or mash them up with some cumin and garlic for a quick veggie dip.

RED CABBAGE: Not just for grandma’s soups anymore, red cabbage is back: chock-full of antioxidants and low in calories, research suggests that foods from the cabbage family are particularly powerful breast cancer fighters. Try shredded red cabbage, cooked with a chopped apple for sweetness, as a simple but bold side-dish to any meat-based meal.

TART CHERRIES: Like cranberries, tart cherries have a bit of zing, but it’s a taste you can get used to, especially because this juice not only seems to reduce oxidative stress, a process that contributes to aging over time, but research suggests that it also reduces symptoms of exercise-induced muscle damage after even the toughest workouts.

Red Curry Chicken and Veggies

Ingredients

1 1/2 pounds boneless, skinless chicken breast

3 tablespoons 365 Everyday Value™ Extra Virgin Olive Oil

1 cup sliced onions

1 (14-ounce) can coconut milk, light or regular

1 tablespoon red curry paste

1 (16-ounce) package Thai Stir-Fry Frozen Vegetable Mix

Sea salt, to taste

3 tablespoons chopped cilantro


Instructions:

ONE: Slice each chicken breast into 7 pieces; set aside.

TWO: In stovetop casserole dish or large sauté pan, heat oil over medium heat. Add onions; cook 3 minutes. Add coconut milk; whisk in curry paste. Add chicken, cover; cook 3 minutes. Add stir-fry mix, cover and cook an additional 5 minutes; stir occasionally. Season with salt and garnish with cilantro. Serve hot.

Three Bean Salad

Ingredients


2 tablespoons agave nectar 1 tablespoon Dijon mustard

1 tablespoon red wine vinegar

1 tablespoon extra-virgin olive oil

1/2 teaspoon fine sea salt

1/4 teaspoon ground black pepper

1 (15-ounce) can no-salt-added black beans, rinsed and drained

1 (15-ounce) can no-salt-added kidney beans, rinsed and drained

1 1/2 cups steamed, cooled and chopped green beans (about 6 ounces raw)

1 large tomato, seeded and diced

1/2 red onion, diced



Instructions

ONE: In a large bowl, whisk together agave nectar, mustard, vinegar, oil, salt and pepper. Add black beans, kidney beans, green beans, tomato,and onion and toss. Refrigerate and allow flavors to blend for at least 30 minutes and up to 1 day; taste just before serving and adjust seasoning if necessary.

Baked Zucchini

Ingredients:

8 medium zucchini

1 tablespoon extra-virgin olive oil

4 ounces Mozzarella or Pamesan cheese

Leaves from 1 bunch of fresh mint, chopped

Ground black pepper

Instructions

ONE: Preheat oven to 350°F or prepare a grill for medium-high heat cooking.

TWO: Cut 8 squares of foil, each big enough to completely wrap a zucchini, and line foil with parchment paper. Brush each square lightly with some of the oil.

THREE: Cut a slit along the length of each zucchini; crumble or slice cheese and press into slits. Press some chopped mint into slits and sprinkle zucchini with olive oil and pepper.

FOUR: Wrap each zucchini in foil and bake or grill until tender, turning zucchini frequently, about 15 minutes on the grill or 25 minutes in the oven.

Grilled Veggie Pitas

Ingredients:

4 large portobello mushrooms, stems removed and gills scraped out

2 zucchini, sliced lengthwise

1 red onion, cut into 4 even slices

1 red bell pepper, thickly sliced

3 tablespoons balsamic vinegar

1 tablespoon extra-virgin olive oil

1/4 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

4 ounces low-fat Mozzarella, cottage or fat free Feta cheese

4 whole wheat pitas or thin sandwich buns, halved

Instructions:

ONE: Preheat a grill to medium heat.

TWO: Brush mushrooms, zucchini, onion and bell pepper with vinegar and oil and sprinkle with salt and pepper. Grill vegetables, covered, 8 to 12 minutes or until tender, turning once halfway through cooking (mushrooms and onions will take longest).

THREE: Set vegetables aside to let cool, then roughly chop.

FOUR: Add cheese to pitas and stuff with vegetables.

Hazel Nut Espresso Cookie

Ingredient:

1/2 cup Truvia or Stevia Cane

½ tsp sea salt

1 Tbsp espresso powder (or granules)

2 cups hazelnuts, toasted and skins removed

4 large egg whites

1 tsp best-quality vanilla extract

• 1 Tbsp orange zest (use organic, well-scrubbed oranges)


Instructions:


ONE: Preheat oven to 325ºF / 165ºC. Place racks in center of oven.

TWO: Line baking sheets with parchment paper.

THREE: Place sugar, sea salt, espresso powder and nuts in food processor and process until fine. Transfer mixture to mixing bowl.

FOUR: In another bowl, beat egg whites until stiff.

FIVE: Fold nut mixture gently into egg whites. Add vanilla and orange zest and mix until blended.

SIX: Spoon batter onto cookie sheets but don’t crowd.

SEVEN: Place in oven and bake for 25 minutes or until golden on top.

Egg Salad #2

Ingredients:

1/4 cup / 60 ml fat-free cottage cheese

1 Tbsp / 15 ml skim milk

1 tsp / 5 ml mustard

4 hardboiled egg whites, diced

1 hardboiled yolk

2 Tbsp / 30 ml chopped green onion

2 Tbsp / 30 ml chopped celery

Dash curry powder

1/4 tsp / 1 ml sea salt


Instructions:


ONE: Whip cottage cheese and milk until smooth in medium-sized mixing bowl.

TWO: Blend remaining ingredients except egg whites with cottage cheese mixture.

THREE: Add diced egg whites to cottage cheese mixture. Mix well.

Sea Bass

Ingredients


4 Ruby or pink grapfruits

1 CUP Flat leaf parsley, fresh

1 bulb Fennel

4 1/2 lb. Fresh sea bass, skin and pin bones removed

Sea salt and freshly ground pepper, to taste

1 TBSP Extra-virgin olive oil, plus more for drizzling


Instructions


ONE: Peel, segment and dice the grapefruits, letting the segments and any juices fall into a bowl. Add the parsley and stir gently.

TWO: Trim the fennel, peeling away any woody, fibrous outer layers and reserving the fronds. Using a mandoline, cut the fennel bulb into paper-thin slices. Add the fennel slices and fronds to the bowl with the grapefruit-parsley mixture.

THREE: Season the sea bass fillets with salt and pepper. In a heavy fry pan over medium-high heat, warm the 1 Tbs. olive oil. Add the halibut and cook until browned underneath, 3 to 4 minutes. Turn the sea bassover and cook until opaque around the edges, about 3 minutes more.

FOUR: Transfer the sea bass to individual plates. Spoon the grapefruit-fennel mixture on top and drizzle with a little olive oil. Serve immediately.


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Apple Crisp

Ingredients:


4 Honeycrisp apples, cored and chopped

1/4 cup orange juice(freshly squeezed)

3/4 cup pecan halves

3/4 cup walnuts

3/4 cup raisins

3/4 teaspoon ground ginger

3/4 teaspoon ground cinnamon

Instructions:


ONE: Put apples in an 8-inch square baking dish or 2-quart casserole dish. Drizzle with orange juice, toss until the fruit is coated and smooth the top.

Two: In a food processor, combine pecans, walnuts, raisins, ginger and cinnamon and pulse just until chopped.

Three: Spoon the nut mixture over the apple mixture and serve.

OFFICE WEBSITE

www.nealdjohnsonmd.yourmd.com

Breakfast Roll-ups

Ingredients:


3 egg whites

1 whole egg

1 Tbsp / 15 ml skim milk(optional)

Sea salt and pepper

1oz. low-fat Mozarella cheese

1 tsp / 5 ml chopped fresh cilantro or other fresh herb

1 seven-inch / 18 cm brown rice wrap

1 tsp / 5 ml best-quality olive oil


Instructions:


ONE: Whisk together egg, milk, salt and pepper.

TWO: Heat skillet over medium-high heat. Coat with cooking spray. Pour in egg mixture, tilting to spread evenly. Cook, piercing any bubbles, for about one minute or until set.

THREE: Spread the omelet with cheese and sprinkle with cilantro or other herbs. Slide the omelet onto the brown-rice wrap. Roll up!

Safe Cooking Spray

Ingredients:


Extra virgin olive oil or canola oil


Instructions:

ONE: Place in food-grade spray bottle to spritz over pans, vegetables, or wherever you need a small amount of oil.

Easy Tilapia

Ingredients:


1/4 cup / 60 ml best-quality olive oil

3 cloves garlic, minced or pressed

1 tsp / 5 ml paprika

1 tsp / 5 ml ginger

1 tsp / 5 ml fresh ground black pepper

1 tsp / 5 ml dried mustard

1 tsp / 5 ml oregano

1 tsp / 5 ml chili powder

1 pinch cayenne pepper

4 tilapia filets, thawed


Instructions:

ONE: Preheat your oven to 400ºF. Line your baking sheet with parchment paper.

TWO: In a medium sized bowl combine olive oil, garlic and seasonings.

THREE: Dip each filet into the seasoning and place it on the baking sheet.

FOUR: Pour any remaining seasoning over the filets on the sheet and place the baking sheet in the oven.

FIVE: Bake for 10 minutes.

Grilled Bison

Ingredients

2 garlic cloves, minced

3 teaspoons extra-virgin olive oil, divided

2 bison (buffalo) strip steaks, each about 12 ounces and 1 1/4 inches thick

3 tablespoons balsamic vinegar

1 tablespoon finely chopped fresh rosemary

1/4 teaspoon fine sea salt

3/4 teaspoon Himalayan pink salt or coarse sea salt

1/2 teaspoon ground black pepper

2 large sweet or Spanish onions, peeled and each cut into 4 slabs

Method
Instructions

ONE: Combine garlic and 1 1/2 teaspoons of the oil; brush all over bison steaks. Let steaks sit at room temperature as you prepare a grill for medium-high heat cooking.

TWO: In a small bowl, combine vinegar, rosemary, fine sea salt and remaining 1 1/2 teaspoons oil.

THREE: Sprinkle steaks with pink salt and pepper; grill, turning once or twice, until they reach desired doneness, 8 to 10 minutes for medium-rare. Brush onion slabs with vinegar mixture and grill alongside steaks, turning occasionally and basting with vinegar mixture, until browned and tender, 10 to 12 minutes.

FOUR: Transfer steaks to cutting board and let rest 5 minutes. Slice thinly against the grain, transfer to platter or plates, and surround with the onions. If you like, sprinkle a few more pinches pink salt around edges of plates or platter.

Grape Tomato and Avocado Salad

Ingredients:

1 pint grape tomatoes, halved

1/2 cup chopped flat-leaf parsley or cilantro, or mixture of both

1 tablespoon extra virgin olive oil

1 tablespoon lemon juice

1/4 white onion, chopped

2 avocados, chopped

sea salt

Instructions:

ONE: In a glass bowl toss together tomatoes, parsley, oil, lemon juice, and onions. Add avocados and salt and toss gently. Chill if not serving immediately.

Potato Salad

Ingredients


2 1/2 pounds medium Yukon Gold potatoes, quartered

Sea salt and pepper

6 tablespoons olive oil

3 cloves garlic, finely chopped

4 green onions, sliced

1 large cucumber, seeded and chopped

1 large tomato, chopped

1 roasted green bell pepper, seeded and chopped

1/3 cup white vinegar

1 tablespoons Truvia or Stevia Cane (optional)

1 cup cilantro leaves

Instructions

ONE: Preheat oven to 450°F.

TWO: Arrange potatoes in a single layer in a large roasting pan. Season with salt and pepper. Combine 1/4 cup of the oil and garlic and drizzle over potatoes. Bake until potatoes are tender and lightly browned, 20 to 25 minutes. Set aside to let cool.

THREE: Put green onions, cucumbers, tomatoes, green peppers, and cooled potatoes into a large bowl and toss gently to combine. Set aside.

Put vinegar, Truvia or Stevia Cane, cilantro, and remaining 2 tablespoons oil into a blender or food processor and puree to make a dressing. Pour dressing into bowl with potato mixture and toss to coat. Season to with salt and pepper.

Greek Chicken Salad

Ingredients:

3/4 cup plain low-fat yogurt

1/2 cup olive or canola oil mayonnaise

1 teaspoon fresh oregano

3 garlic cloves, finely chopped

3 cups shredded cooked chicken breast

1 cup seeded, diced cucumber

3/4 cup cherry tomatoes, halved

1/2 cup crumbled feta

1/4 cup chopped fresh Italian parsley

2 tablespoons kalamata olives, pitted and roughly chopped

INSTRUCTIONS:

ONE: In a large bowl, combine yogurt, mayonnaise, oregano and garlic. Mix well until creamy. Add chicken, cucumber, tomato, feta, parsley and olives. Toss well. Chill for 30 to 60 minutes before serving. Serve as is, on a bed of greens, or in sandwiches.

Baked Salmon with Spinach and Strawberry Salsa

Ingredients:

4 (3-ounce) salmon fillets, skin removed

1 teaspoon lemon zest

1 pound strawberries, diced

2 kiwifruits, peeled and diced

1 cucumber, diced

1 jalapeño, seeded and minced

2 tablespoons chopped fresh mint leaves

2 tablespoons fresh lemon juice, divided

1 pound baby spinach leaves, rinsed but not dried


Instructions:

ONE: Preheat oven to 350°F. Place salmon on a baking sheet and sprinkle with lemon zest. Bake 15 to 18 minutes or until cooked through.

TWO: Meanwhile, place strawberries, kiwi, cucumber, jalapeño, mint and 1 tablespoon lemon juice in a medium bowl and toss until combined. Set aside.

THREE: Heat a large, high-sided skillet over medium heat. Add spinach, with water still clinging to leaves, cover and cook 5 minutes or until wilted, stirring occasionally. Stir in remaining lemon juice. Divide spinach among plates. Top with salmon and salsa and serve.

Thai Shrimp and Carrot Salad

Ingredients:

8 ounces uncooked brown rice noodles

1/4 cup lime juice

1/4 cup rice vinegar

1/8 teaspoon crushed red chile pepper

1/2 pound cooked, peeled and deveined medium shrimp with tails removed

3 cups shredded carrots

1/2 cup dry-roasted unsalted peanuts

1/2 cup sliced shallots

1/3 cup chopped fresh mint


Instructions

ONE: Cook noodles according to package directions. Rinse until cool, then drain and place in a large bowl.

TWO: In a separate large bowl, combine lime juice, vinegar and crushed red pepper to make a dressing. Toss noodles with 2 tablespoons of dressing. Toss remaining dressing with shrimp, carrots, peanuts, shallots and mint. Serve shrimp mixture over rice noodles.

Energy Pancakes

INGREDIENTS:

Olive oil spray

3/4 cup quick cook oatmeal

3/4 cup egg whites

1 tbsp fat-free cottage cheese

1 tsp cinnamon (optional)

1 tbsp agave nectar

1/4 cup blueberries

INSTRUCTIONS:


ONE: Mist pan with Olive oil spray.

TWO: Combine all ingredients and pour into small frying pan in pancake form.

THREE: When sides start to brown, flip. Pancakes will need approximately 3 minutes on each side.

Serve with agave nectar and blueberries.

Shrimp Ceviche

Ingredients:


3/4 pound (about 30) medium peeled-and-deveined shrimp

1/2 cup finely chopped red onion

6 tablespoons lime juice

1/4 cup roughly chopped cilantro

1 large mango, peeled, pitted and chopped

1 tomato, cored and chopped

1 or 2 jalapeño peppers, seeded (if desired) and finely chopped

3/4 teaspoon fine sea salt


Instructions

ONE: Bring a medium pot of (sea)salted water to a boil. Add shrimp and cook until pink and cooked through, 1 to 2 minutes. Drain, rinse under cold running water and drain again.

TWO: Chop shrimp into 1/2-inch pieces and transfer to a large bowl. Add onion, lime juice, cilantro, mango, tomato, jalapeño and salt and toss well. Cover and chill until cold, about 1 hour.

Roasted Asparagus

Ingredients


1 bunch asparagus (about 1 pound)

Juice of 1/2 orange or 1 tablespoon balsamic vinegar

1/4 teaspoon ground black pepper

2 tablespoons chopped mixed fresh herbs, such as parsley, thyme and mint


Instructions:

ONE: Preheat oven to 450°F.

TWO: Line a large rimmed baking sheet with parchment paper.

THREE: Trim off the tough end from each stalk of asparagus (about the last 1 1/2 inches or so) and arrange spears on baking sheet. Squeeze orange or drizzle vinegar over asparagus, toss to coat and season with pepper.

FOUR: Roast, shaking the baking sheet occasionally, until just tender, 8 to 10 minutes, watching carefully after 5 minutes to avoid overcooking. Transfer to a platter, scatter herbs over the top and serve.