Five-Spice Turkey & Lettuce Wraps

Ingredients:

1/2 cup  water

1/2 cup  instant brown rice

2 teaspoons  sesame oil

1 pound  96%-lean ground turkey

1 tablespoon  minced fresh ginger

1   large red bell pepper, finely diced

1 8-ounce can  water chestnuts, rinsed and chopped

1/2 cup  reduced-sodium chicken broth

2 tablespoons  hoisin sauce, (see Note)

1 teaspoon  five-spice powder, (see Note)

1/2 teaspoon  salt

2 heads  Boston lettuce, leaves separated

1/2 cup  chopped fresh herbs, such as cilantro, basil, mint and/or chives

1   large carrot, shredded

Directions

1. Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.

2. Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.

3. To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and carrot and roll into wraps.

Tips:
Notes: Hoisin sauce is a spicy, sweet sauce made from soybeans, chiles, garlic and spices. It will keep in the refrigerator for at least a year.

Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty). Look for it in the supermarket spice section.

Egg & Salmon Sandwich

 

 

Ingredients:

1/2 teaspoon  extra-virgin olive oil

1 tablespoon  finely chopped red onion

2   large egg whites, beaten

Pinch of  salt

1/2 teaspoon  capers, rinsed and chopped (optional)

1 ounce  smoked salmon

1 slice  tomato

1   whole-wheat English muffin, split and toasted

 

Directions:

1. Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.

2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.

Peanut Tofu Wrap

 

 

Ingredients:

1 tablespoon  store-bought Thai peanut sauce

1   8-inch whole-wheat flour tortilla

2 ounces  thinly sliced seasoned baked tofu

1/4 cup  sliced red bell pepper

8   thinly sliced snow peas

 

Directions:

1. Spread peanut sauce on the tortilla. Place tofu, peppers and snow peas in the center; fold the sides over the filling and roll up.

Grilled Eggplant Parmesan Sandwich

 

 

 

Ingredients

1   large eggplant, (1 1/4 - 1 1/2 pounds), cut into 12 1/4-inch-thick rounds

  Canola or olive oil cooking spray

1/4 teaspoon  salt

3 tablespoons  finely shredded Parmesan,

1/2 cup  shredded part-skim mozzarella cheese

4 small pieces  whole wheat focaccia bread

2 teaspoons  extra-virgin olive oil

5 ounces  baby spinach

1 cup  crushed tomatoes, preferably fire-roasted

3 tablespoons  chopped fresh basil, divided

 

Directions:

1. Preheat grill to medium-high.

2. Place eggplant rounds on a baking sheet and sprinkle with salt. Coat both sides lightly with cooking spray. Combine Parmesan (or Asiago) and mozzarella in a small bowl. Brush both sides of  bread with oil.

3. Place spinach in a large microwave-safe bowl. Cover with plastic wrap and punch several holes in the wrap. Microwave on High until wilted, 2 to 3 minutes. Combine tomatoes and 2 tablespoons basil in a small microwave-safe bowl. Cover and microwave until bubbling, about 2 minutes.

4. Place all your ingredients on the baking sheet with the eggplant and take it to the grill. Grill the eggplant slices until brown and soft on both sides, 2 to 3 minutes per side. Grill the bread until toasted, about 1 minute per side. Return the eggplant and bread to the baking sheet. Reduce grill heat to medium.

5. Place 1 eggplant round on top of each slice of bread. Layer 1 tablespoon tomatoes, 1 tablespoon wilted spinach and 1 tablespoon cheese on each slice of eggplant. Repeat with the remaining eggplant, sauce, spinach and cheese. Sprinkle each stack with some of the remaining basil. Place the baking sheet on the grill, close the lid and grill until the eggplant stack is hot and the cheese is melted, 5 to 7 minutes

Mediterranean Tuna Panini

Ingredients:

2 6-ounce cans  chunk light tuna, drained

1   plum tomato, chopped

1/4 cup  crumbled feta cheese

2 tablespoons  chopped marinated artichoke hearts

2 tablespoons  minced red onion

1 tablespoon  chopped pitted kalamata olives

1 teaspoon  capers, rinsed and chopped

1 teaspoon  lemon juice

  Freshly ground pepper, to taste

4 slices  whole-wheat bread

2 teaspoons  canola oil

Directions:

1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.

2. Place tuna in a medium bowl and flake with a fork. Add tomato, feta, artichokes, onion, olives, capers, lemon juice and pepper; stir to combine. Divide the tuna mixture among 4 slices of bread (about 1/2 cup each). Top with the remaining bread.

3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

Serves 4

Southwestern Beef Wrap

Ingredients:

 

12 ounces  96%-lean ground beef

1 cup  refried beans

1/2 cup  chopped fresh cilantro

1 tablespoon  chopped pickled jalapenos

1   avocado, peeled and pitted

1/2 cup  prepared salsa

1/8 teaspoon  garlic powder

4   whole-wheat tortillas, warmed (see Tip)

2 cups  shredded romaine lettuce

1   lime, cut into 4 wedges

Directions"::

1. Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.

2. Gently combine ground beef, beans, cilantro and jalapenos in a medium bowl (do not overmix). Shape into four 5-by-2-inch oblong patties and place on the prepared pan.

3. Broil the patties until an instant-read thermometer inserted into the center reads 165 degrees F , 12 to 14 minutes.

4. Meanwhile, mash together avocado, salsa and garlic powder in a small bowl.

5. Place tortillas on a clean work surface. Spread each with the guacamole, then sprinkle with lettuce. Top each with a burger and roll into a wrap. Serve immediately, with lime wedges.

 

 

Blackened Salmon Sandwich

Ingredients

 

1 pound  wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions

2 teaspoons  blackening or Cajun seasoning

1   small avocado, pitted

1 tablespoons  olive oil mayonnaise

4   crusty  100 calorie, whole-wheat rolls, split and toasted

1 cup  arugula

2   plum tomatoes, thinly sliced

1/2 cup  thinly sliced red onion

 

 

Directions

1. Oil grill rack (see Tip); preheat grill to high.

2. Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.

3. Mash avocado and mayonnaise in a small bowl.

4. To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion.

Tips:
Ingredient note: Wild-caught salmon from the Pacific (Alaska, California, Washington and Oregon) is considered the best choice for the environment. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).

Tips: To skin a salmon fillet, place salmon on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degrees angle, separating the fillet from the skin without cutting through either.

To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

 

 

 

 

Buffalo Chicken Wrap

 

 

 

Ingredients:

 

2 tablespoons  hot pepper sauce, such as Frank's RedHot

3 tablespoons  white vinegar, divided

1/4 teaspoon  cayenne pepper

2 teaspoons  extra-virgin olive oil

1 pound  chicken tenders

2 tablespoons  olive oil mayonnaise

2 tablespoons  nonfat plain Greek yogurt

  Freshly ground pepper, to taste

1/4 cup  crumbled fat-free feta cheese

4   8-inch whole-wheat tortillas

1 cup  shredded romaine lettuce

1 cup  sliced celery

1   large tomato, diced

 

Directions

1. Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.

2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.

3. Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.

4. To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.

9 Fit Foods to Buy in October

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Pop these foods into your cart for big flavor and big nutritional bonuses!

By Rachel Crocker, Fitness Editor

October and the onset of autumn come with many nutritional roadblocks – namely Halloween, the number-one candy-selling holiday of the year. (Americans purchase about six hundred million pounds of Halloween candy each year. Yowza!)

That said, there are plenty of nutritious, fat loss–friendly foods that will be flooding your grocer’s shelves in the coming weeks – and the best part is, seasonal produce won’t cost you a pretty penny! Check out these recipes for nine of the season’s freshest finds to help you shrink your waistline while keeping your pocketbook fat! 

1) Butternut Squash
Nutritional benefit: Only 63 calories per cup!

Recipe: Curry and Ginger Butternut Squash Soup

Curry and Ginger Butternut Squash Soup

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Build a strong immune system with this low-fat, vitamin-rich soup!

By Lara McGlashan; Photography Paul Buceta

Ready in 1hour and 30 minutes • Makes 6 servings

Ingredients: 

• 1 butternut squash
• 4 cups water
• 2 tbsp canola oil
• 1 cup chopped sweet onion
• 1 clove garlic, crushed
• 1 tsp curry powder
• 1 tbsp fresh ginger, about 2”, grated
• Sea salt and freshly ground pepper, to taste
• 1 cup low-sodium chicken or vegetable broth

Instructions:

1. Preheat oven to 350°. Cut squash in half, lengthwise. Scoop out seeds. Place face down in a baking pan with water. Bake for 45 minutes or until soft when pierced by a fork. Let squash cool and save the water it was cooked in.
2. Heat oil in a large skillet or soup pot on medium-high.  Add onions and garlic and sauté until golden. Stir in curry powder, ginger, and a pinch of salt and pepper and simmer on low for a few minutes.
3. Pour the water in which the squash was cooked into the skillet and heat. When squash has cooled scoop out the meat, leaving the skin, and add to the skillet. Remove from heat and let cool. When room temperature, puree the vegetable and spice mixture in a blender or food processor with the broth.

2) Pumpkin
Nutritional benefit: Excellent source of potassium, which can help reduce your risk of high blood pressure.

Recipe: Baked Pumpkin Spice Oatmeal

 

Nutritional Bonus

• Pumpkin is low in fat and calories and contains anti-aging alpha-hydroxy acids (AHAs).
• Cinnamon keeps your hunger at bay by stabilizing fluctuating blood sugar levels.
• Nonfat cottage cheese yields 14 grams of slow-digesting casein protein in just a half cup serving.
• Oats whittle your middle with soluble fiber and keep your heart healthy with beta-glucan.

Baked Pumpkin Spice Oatmeal
Makes 1 serving · Ready in 35 minutes

1/2 cup old-fashioned oats1 cup water
1/4 cup pumpkin puree
2 tbsp nonfat cottage cheese
1/4 tsp baking powder
Dash sea salt
1/4 tsp cinnamon
1/2 tsp vanilla
1/8 tsp allspice
1 piece crystallized ginger, crushed (optional; available in the spice section at supermarkets)

1. Preheat oven to 350°F.
2. Combine all ingredients in an oven-proof bowl. Stir to mix thoroughly.
3. Place in oven and let bake for 30 minutes. Remove and serve.

3) Sweet potato

Nutritional benefit: High in vitamin A, believed to be an essential fertility vitamin.

Recipe: Cinnamon Ginger Sweet Potato

 

Ingredients:

• 1 cup low-sodium chicken broth
• 1/2 onion, diced
• 1 1/2 tbsp ginger, minced
• 4 cloves garlic, chopped
• 6 medium sweet potatoes, peeled and cut into cubes
• 1 tsp cinnamon
• 1 tbsp honey
• Sea salt and pepper to taste

Instructions:

1. Heat a large skillet on medium high heat, add 1 tbsp of broth and sauté onions until soft.
2. Add ginger and garlic and mix together with onions.
3. Add sweet potatoes, cinnamon, honey and remaining broth. Stir and let simmer until potatoes are tender (about 15 minutes).
4. Season with salt and pepper. Serve hot.

4) Turkey
Nutritional benefit: Good source of iron (opt for dark meat for a bigger dose), which helps carry oxygen to muscles.

Recipe: Turkey Breast Mushroom Stew 

Photography Peter Chou, Maya Visnyei

Ingredients:

• 1 tbsp olive oil
• 1 1/4 lb extra lean ground turkey breast
• 2 cloves garlic, chopped
• 1 large onion, chopped
• 1 large red pepper, chopped
• 1/4 tsp crushed red pepper flakes
• 3 tsp Italian seasoning, divided
• 1/2 tsp freshly ground 4-pepper blend
• 3 28-oz cans diced tomatoes, with liquid, no salt added
• 1 15-oz can Bush’s Best pinto beans, with liquid
• 3 strips cooked extra-lean turkey bacon, chopped
• 2 tsp hot pepper sauce
• 1 small zucchini, sliced
• 12 oz fresh mushrooms, sliced

Instructions:

1. Heat oil in a skillet over medium heat. Cook the turkey until evenly brown, stirring with a spoon to separate.
2. Add the garlic, onion and red pepper, and cook for 3 minutes.
3. Add crushed red pepper, 2 tsp Italian seasoning and freshly ground 4-pepper blend. Cook for 8 minutes, then transfer to a large pot.
4. Add the tomatoes, beans, turkey bacon and hot sauce. Stir in zucchini and mushrooms. Bring to a simmer and add remaining Italian seasoning, then reduce to low heat. Cook for 1 hour, stirring occasionally. Serve over brown rice.

Nutrients per serving (Makes 8 serving):

5) Cranberries 
Nutritional benefit: One cup delivers 20 percent of your RDA of manganese, a mineral important for bone health.

Recipe: Pumpkin Cranberry Muffins (That’s two seasonal foods in one!)

Enjoy these hearty low-fat muffins as a warm and healthy start to your day.

Ingredients:

• 2 cup whole wheat flour
• 1/2 cup palm sugar
• 1 tsp baking soda
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 1/4 tsp salt
• 1 cup pumpkin puree
• 2 cup cranberries (fresh or frozen)
• 1/2 cup  unsweetened apple sauce
• 1/4 cup skim milk
• 1/4 cup agave nectar
• 1/4 cup egg substitute

Instructions:

Preheat over to 350 degrees Fahrenheit. Spray a 12-cup muffin pan with nonstick spray. In a medium bowl, combine flour,  sugar, baking soda, cinnamon, nutmeg, and salt. Combine remaining (wet) ingredients in another bowl. Add the wet mixture to the dry mixture until just moist. Divide batter between muffin cups and bake for 30 minutes (or until and inserted toothpick comes out clean). Remove from tins and cool on a wire rack.

6) Broccoli
Nutritional benefit: All of the vitamin C you need in one day can be found in a single cup; research has shown that it can help prevent complications from the common cold.

Recipe: Veggie Quiche 

By Elizabeth Brown, MS, RD; Photography Peter Chou

Ready in 60 minutes • Makes 6 servings

Ingredients:

Crust:

• 2 tsp olive oil (divided)
• 12 cups spinach, fresh, chopped
• 1/8 tsp sea salt
• 3/4 cup unbleached flour
• 3/4 cup wheat germ or whole wheat bread crumbs
• 1/4 tsp nutmeg

Filling:

• 6 egg whites
• 1/4 cup low-fat milk
• 1/4 cup low-fat cottage cheese
• 1/2 cup fresh broccoli, finely chopped
• 6 stalks asparagus, finely chopped
• 1 large shiitake mushroom, minced (1/4 cup)
• 1/4 large onion, minced
• Sea salt and pepper, to taste

Instructions:

1. Preheat oven to 375°F.  Coat a pie dish with 1 teaspoon of oil, set aside.
2. Heat remaining oil in a large skillet. Add chopped spinach, then salt and sauté until wilted, about 3 minutes.
3. For crust, combine remaining dry ingredients in a mixing bowl.
4. Remove spinach from heat and add to bowl, including any liquid from cooking process. Pat spinach crust mixture into pie dish to cover the entire dish, including the sides, evenly. Bake for 15 minutes.
5. Meanwhile, prepare the filling: preheat oven to 350°F. Crack eggs into a large mixing bowl and add the milk and cottage cheese. Beat with an electric mixer or wire whisk for several minutes until well blended and uniform. TIP: the more thoroughly you mix this, the fluffier and lighter this dish will be.
6. Add chopped vegetables to egg mixture. Pour mixture into piecrust. Cover just the edges of the piecrust (the lip) with aluminum foil to prevent over browning. Bake for 35 minutes or until a knife placed in the center comes out clean and the top of the quiche is lightly browned. If the center is still liquid, cover the entire top of the quiche with foil and bake 5 more minutes. Let set for 5 minutes uncovered. Slice into 6 pieces.

7) Apples
Nutritional benefit: Contain pectin, a soluble fiber that may help keep hunger at bay. 

 

Recipe:Spiced Apple Protein Shake 

Spiced Apple ShakeReady in 5 minutes (not including overnight freezing time) • Makes 1 serving

Ingredients:

• 1 small apple, cored, chopped into chunks and frozen (skin left on)
• 1/4 cup dried, pitted prunes, frozen
• 1 tbsp all-natural peanut butter
• 1 tsp ground cinnamon
• 1/2 tsp minced fresh ginger
• 1/2 tsp ground cardamom
• 1 scoop vanilla UltraMeal  protein powder
• 3/4 cup chilled water

Instructions:

1. Place all ingredients in blender and pulse until well blended. 

8) Bell Peppers
Nutritional benefit: One cup provides 10 percent of your daily folate (vitamin B9) needs, which aids cell production.

Recipe: Bison Stuffed Peppers

Recipe by: Elyse Miller, Oxygen reader; Photography by: Christopher J. Miller

Ingredients:

• 4 bell peppers
• 1 tbsp olive oil
• 1 lb lean ground bison
• 1 egg
• 1 stalk celery, finely chopped
• 1/4 cup chopped onion
• 2 tbsp ground flaxseeds
• 1/2 cup marinara sauce (find one with low sugar)
• Sea salt, ground pepper and oregano, to taste
• 1/2 cup shredded light mozzarella cheese

Instructions:

1. Preheat oven to 350°F.
2. Cut a golf-ball-sized hole around pepper stems. Then pull out the stems, seeds and membranes. Rinse peppers, inside and out.
3. Brush peppers’ outer skin with olive oil. Set aside.
4.  In a large mixing bowl, combine bison meat, egg, celery, onion, flaxseeds, marinara and spices.
5. Using a spoon, stuff mixture into peppers evenly.
6. Pour water into a cooking pan (just enough to cover bottom of the pan). Place peppers onto pan and then bake for 30 to 45 minutes, until meat is browned throughout. Remove peppers and top with cheese. Place back in oven for 5 minutes to melt cheese.

9) Brussels Sprouts

Nutritional benefit: A source of glucosinolates, phytonutrients that have cancer-preventing properties.

Recipe: Scallops and Brussels Sprouts

Set Yourself up for success!!

While it may seem trivial, and even stressful at times, preparedness is one of the most important elements of a healthy lifestyle. Having everything packed and ready to go will be less stressful than leaving your meal choices up to chance and heading to whatever take-out joint is nearby at mealtime. After all, why gamble with with success when you can guarantee it?

Here’s how:
1. Schedule some prep time
Many use Sundays as our shop and prep day. Pick a day where you have a few free hours without distraction to buy and prepare your food for the week. 
2. Get yourself a cooler
 Invest in a good, manageable-sized cooler (12-can size or larger) for storing your clean meals and snacks. Pack it the night before and store in the fridge so you can grab it and go.


3. Pack cook-free snacks
Not all your clean eats need to be time-consuming. Toss these items in your bag for effortless reenergizing:

• Raw almonds
• Low glycemic snack bars(Ultra Meal Bars)
• Low-fat string cheese
• Chopped veggies and homemade dressing
• Fruit
• Hummus

Spaghetti Squash

Are you looking for a low-glycemic substitute for your favorite pasta dishes???  Then, look no further.  Simply cut the squash in half, take out the seeds, then plaace face down in a baking dish.  Add two inches of water and roast in the oven at 375, for 50 minutes.   After baking, scrape the sides with a spoon or fork. 

I added some black pepper and sea salt, then topped with ground turkey and fire roasted tomatoes.