Taking the initiative to eat well or diet doesn’t have to mean skimping on eating fantastic, flavorful meals.
For some people, “eating well” just means quitting fast food or sugar-infused drinks and they lose weight. However, according to Dr. Katherine Zeratsky, a MayoClinic nutritionist, just because a person is at a normal weight does not mean they are healthy. They could be what is called “normal weight obese” in which the person is at a normal weight, but have a high percentage of body fat.
The tried and true way to maximize your health is to exercise regularly, and eat with your nutrition in mind. And the best way to take complete control over what you’re eating is to make your own meals!
There’s nothing more rewarding than enjoying a delicious – and guilt free – meal that you made for yourself.
Elaine Magee, MPH, RD at WebMD has some great recipes that are easy to make and good for you!
Seasoned Salmon with Lemon Caper Sauce
(191 calories and 0.1 g fiber per serving)
Ingredients:
1 pound salmon fillet
Canola cooking spray
1/8 teaspoon salt
1/8-1/4 teaspoon freshly ground pepper (depending on preference)
1/4-1/2 teaspoon garlic powder (depending on preference)
1/2 teaspoon dill weed
Lemon Caper Sauce
1/2 cup fat-free or light sour cream
1 tablespoon drained capers
2 teaspoons lemon juice
1/2 teaspoon finely chopped lemon zest or peel (optional)
Preparation:
1. Preheat broiler. Line a 9-inch round pan or dish with foil. Coat the foil with canola cooking spray.
2. Rinse and dry salmon fillet well. Place the salmon skin-side down in the prepared pan.
3. Coat the top of the salmon fillet (flesh side) with canola cooking spray.
4. Sprinkle salt and pepper evenly over the top of salmon. Then sprinkle garlic powder and dill weed evenly over the top of salmon. Place under broiler (about 6 inches from the heat) for five minutes. Flip salmon over (skin-side up now) and broil five minutes longer. Check the thickest part of the salmon to test if it is done.
5. Peel off the skin (it comes off easily) and throw away. Serve the salmon seasoned-side up (spoon any juices and seasoning in the bottom of the pan over the top of the salmon).
6. While the salmon is broiling, add sour cream, capers, and lemon juice (lemon zest if desired) in small food processor and pulse about five seconds to blend well. If you don't have a food processor you can finely chop the capers and blend the capers, lemon juice and sour cream together well in a small serving bowl.
Yield: 4 servings
Nutritional Information: Per serving: 191 calories, 24 g protein, 5 g carbohydrate, 7.5 g fat (1.4 g saturated fat), 65 mg cholesterol, 0.1 g fiber, 206 mg sodium. Calories from fat: 36%.
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Blackberry Spinach Salad
(167 calories and 6 g fiber per serving)
Ingredients:
4 cups baby spinach, rinsed and dried (comes in packages this way), packed measure
2 cups fresh blackberries (thawed blackberries can also be used)
2 ounces crumbled goat cheese (or reduced-fat or regular feta cheese)
2 cups cherry or grape tomatoes, halved (chopped ripe tomatoes can be substituted)
1 large or 2 small green onions, sliced
3 tablespoons finely chopped walnuts or walnut pieces
4 tablespoons balsamic vinegar (add more to taste)
Preparation:
1. Add spinach, blackberries, cheese, cherry tomatoes, green onion, and walnuts to a large serving bowl. Toss to blend well.
2. Drizzle with balsamic vinegar and serve into 4 salad bowls.
Yield: 4 servings
Nutritional Information: Per serving: 167 calories, 7 g protein, 21 g carbohydrate, 7 g fat (3.2 g saturated fat, 1.6 g monounsaturated fat, 1.8 g polyunsaturated fat), 11 mg cholesterol, 6 g fiber, 129 mg sodium. Calories from fat: 37%.
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Butternut Squash Risotto
(323 calories and 4.5 g fiber per serving)
Ingredients:
5 cups butternut squash cut into 1/2-inch cubes (about 1, 2-pound butternut squash, peeled, seeded, and cut and cut into cubes)
2 tablespoons extra virgin olive oil, divided use
6 cups chicken broth (lower sodium if available)
2 cups leeks (white and pale green parts), rinsed very well and thinly sliced
2 cups medium-grain rice
1/2 cup dry white wine
1/2 cup whole milk or fat-free half-and-half
1/2 cup shredded Parmesan cheese (more for garnish optional)
2 tablespoons chopped fresh sage (available in most produce sections)
Preparation:
1. Preheat oven to 400 degrees and line a jellyroll pan with foil. Add the squash cubes and 1 tablespoon olive oil to medium bowl; toss well to coat the cubes. Spread them onto the prepared pan and bake until tender and lightly golden (about 40 minutes), stirring after 20 minutes.
2. While squash is baking, add the chicken broth to a medium saucepan and bring to a gentle boil. Reduce heat to simmer; cover to keep warm until needed.
3. Heat remaining tablespoon of olive oil in a large heavy saucepan over medium heat. Add the leeks and sauté, stirring often, until soft and lightly brown (about 5 minutes). Add the dry rice and stir frequently for a minute.
4. Pour in the wine and simmer, stirring constantly, until wine is absorbed (1 to 2 minutes). 5. Reduce heat to low and add a cup of hot stock and simmer, stirring frequently, until absorbed (3-5 minutes).
5. Add remaining stock, a cup at a time, each time allowing stock to be absorbed before adding more. Stir each time you add stock. Right about the time you've added the 6 cups of stock, the rice should just be tender and the mixture should look a little creamy.
6. Gently stir in the roasted squash cubes, the milk, Parmesan cheese and fresh sage and cook about a minute or two, just until everything is heated through. Add salt and pepper to taste if desired and serve each bowl with a sprinkling of shredded Parmesan cheese, if desired.
Yield: 8 servings
Nutritional Information: Per serving: 323 calories, 10.5 g protein, 53 g carbohydrate, 8 g fat, 3 g saturated fat, 13 mg cholesterol, 4.5 g fiber, 230 mg sodium. Calories from fat: 22%.
