Wonders of Watermelon

Bright, refreshing and delicious - watermelon holds a special place in the hearts of children and adults alike. Forever linked to backyard barbecues, beach parties, and leisurely picnics in the park, nothing quite beats the satisfaction of sinking one's teeth into a juicy, ripe watermelon slice on a hot summer's day.

 

However, while North Americans typically think of it as a sweet treat best eaten out of hand or in salads and desserts, watermelon has surprising versatility. Aside from its traditional uses, it fits nicely into recipes for salsas, relishes, salads, and beverages. Whether stir-fried, pickled, or pureed, watermelon's sweet, refreshing flavors can be incorporated into various menus. Take a look at a few tips below and see how its uses go far beyond fruit platters.

Its sweetness is an ideal pairing for spicy dishes - try watermelon diced with jalapeños, corn, and black beans in a zesty salsa or grilled on the bbq with lime and chili garlic sauce.


Watermelon goes well with fresh herbs such as mint and stands up to salty foods such as ham.


Add diced watermelon to chutneys, glazes, jellies, jams and reductions. Or, try substituting watermelon for tomato on your favorite sandwich - its juicy sweet taste will surprise you.


Easy to puree, watermelon can be incorporated into a variety of sauces and makes for a star ingredient in summer cocktails.


Wondering how shrimp stacks up against watermelon? Or, how it might taste in soup? Take a look at the recipes below for more inspiring ways to use this delightful fruit.

Watermelon, Toasted Jalapeno and Shrimp Pico de Gallo
Serves 6-8

Fun and fresh, sweet and spicy, try this recipe with chips and margaritas, fish tacos or atop grilled salmon!

 

Ingredients:
2 tablespoons canola or vegetable oil
1 tablespoon minced seeded jalapeno
3 tablespoons minced fresh shallots
1 tablespoon minced fresh garlic
1 teaspoon soy sauce
1 teaspoon ground cumin
Juice from 3 fresh limes
2 cups minced watermelon
2 cups chopped, cooked, peeled and deveined shrimp
¼ cup chopped fresh parsley
1 cup diced roasted red pepper
Ground black pepper to taste

 

Preparation:
Heat the oil in a heavy non-stick skillet over medium high heat. Sauté the jalapeno, shallots, and garlic until golden and toasted around the edges. Remove from heat and add soy sauce and cumin. Cool.

Scrape the cooled ingredients into a bowl and toss with lime juice, watermelon, shrimp, parsley and roasted pepper. Season with pepper to taste. Serve with chips and margaritas, fish tacos or atop grilled salmon.

 

Nutrition Analysis Per Serving:
Calories: 126, Fat: 5g, Sodium: 186mg, Carb: 7g, Fiber: 1g, Protein: 14g

Recipe and photo courtesy of the National Watermelon Promotion Board

 

Watermelon Gazpacho
Serves 4

Surprise your family or guests with this spicy, not sweet, soup! A garnish of thin apple slices adds a special touch.

 

Ingredients:
6 cups cubed seeded watermelon
1 1/2 cups chopped Golden Delicious apples
1/2 cup finely chopped onion
1/2 cup finely chopped green pepper
1 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon coarsely ground pepper
1/4 teaspoon chili powder
1 tablespoon cider vinegar

 

Instructions:
In blender, puree watermelon; pour into large mixing bowl. Stir in remaining ingredients. Refrigerate, covered, at least 1 hour to blend flavors.

 

Nutrition Analysis Per Serving:
114 calories; 27g carbohydrate; 2g protein; 1g fat; 3g fiber; 298mg sodium

Recipe courtesy of National Watermelon Promotion Board

 

 

Cheese-Mania

Has this happened to you? You are standing in the cheese section of your local market and all you see is a blur of shapes and sizes. All around you are cheeses packed into baskets, rolled into balls, cut into pie slices or shredded and placed in bags. You reach for one, but eye two more, wondering which one will be perfect for your recipe.

 

Who knew there were so many cheeses out there?! While a large selection is a good thing, sometimes it can get downright overwhelming!

 

Here is a little trick I have learned: Select a cheese that can go the distance. Far too many times, I have picked a specific cheese that one particular recipe calls for, and then it ends up sitting in my fridge because I don't know what else to do with it! Select a cheese with versatility so that it can stand alone as a snack or as an ingredient in any of your favorite dishes.

 

One cheese that I have found to make friends with almost everything it is paired with is Anejo Enchilado. This popular cheese originated in Mexico, where it is used for making appetizers and enchiladas. It stands out in a crowd as it is rolled in paprika, giving it a red, spicy coating. Anejo Enchilado has a hard and dry texture with a strong, slightly salty flavor.

 

It pairs wonderfully with fruit and crackers and complements buttery chardonnays. On the cooking side, try blending it with milder cheese for excellent enchiladas, quesadillas or chili rellenos. Or, add it to polenta, then grill or bake for a robust, Southwestern twist. Anejo Enchilado also goes well with tomatoes so try it with tacos smothered in salsa verde or fresh pico de gallo. Check out the recipes below to find more ways to use this versatile cheese.

 

Honduran Enchiladas

Enchilada means different things in different parts of Latin America. In the Caribbean, it refers to shellfish stew. However, in Honduras, it refers to type of open-faced sandwich made from crispy tortillas topped with shredded chicken.

 

Ingredients
8 corn tortillas (6" diameter)
2 teaspoons olive oil
8 ounces shredded chicken breast
4 cups finely shredded green cabbage
2 tomatoes, finely chopped
1/2 avocado, chopped
1 hard-cooked egg white, finely chopped
2 tablespoons Anejo Enchilado cheese
1 cup of your favorite salsa

 

Preparations
1. Preheat the oven to 350 F. Lightly brush the tortillas on 1 side with the olive oil. Arrange on a baking sheet, coated side up. Bake for 10 minutes, or until lightly browned. Transfer to rack to cool.

 

2. Arrange the crisped tortillas on a platter. Top each with 1/4 cup of the chicken and 1/2 cup of the cabbage. Divide the tomatoes, avocados, egg whites, and cheese among the tortillas. Serve with salsa.

 

Recipe adapted for WI Cheese; courtesy of Steven Raichlen, Healthy Latin Cooking

 

 

Grilled Portabellos with Sundried Tomato Roasted Red Pepper Dressing

 

Ingredients
1tablespoons olive oil
2 garlic cloves, crushed
6 portobello mushrooms, 3 inches in diameter
1 cup shredded anejo enchilado cheese
4 cups mixed greens
Sun-Dried Tomato Roasted Pepper Dressing
1/4 cup extra-virgin olive oil
1/4 cup sun-dried tomatoes, drained
1/4 cup roasted red pepper, drained
1/4 cup white wine vinegar
2 teaspoons chipotle chile powder, to taste
1/2 teaspoon salt and pepper

 

Preparation
1. Prepare the grill or preheat your broiler. Mix the olive oil and the garlic. Brush the mushrooms with the oil mixture. Grill or broil the mushrooms for 1 minute on each side until they are are darkened and appear juicy.

 

2. Turn mushrooms bottom side up and fill each with cheese. Place the filled mushrooms under broiler, until cheese is melted.

 

3. For the dressing, combine the olive oil, tomatoes, peppers, vinegar, chili powder, and salt and pepper in blender; process until smooth.

 

4. Divide the salad greens on to each plate. Top each plate with mushroom and drizzle with dressing.

 

Recipe adapted from WI Cheese

 

 

 

Plantains 101

It's easy to get off on the wrong foot with plantains, or platanos. They're often sold in grocery stores next to their cousins - bananas - as they bear the close resemblance you'd expect from relatives. But even though they look like bananas, they don't act like them, and they'll let you down if you fail to understand their unique character.

 

For starters, they must be eaten cooked. Never raw. They're prized in Latino cultures not as quick fruit snacks, but for their versatility, their starchy, potato-like qualities, and their longevity on the kitchen counter.

 

As plantains slowly ripen, they go through major personality changes. When hard and green, they're traditionally sliced and fried for tostones, or chips. As plantains turn yellow-brown, they can be cut into strips or chunks and pan- fried, or added to soups and stews. And when black and smelling faintly like banana, they become semi-sweet (but never as sweet as bananas) and can be baked whole or in halves like potatoes, boiled and mashed with garlic or sauce, or grilled. Once they turn black, cook plantains within a few days.

When you're in a hurry, cut the ends from yellow-brown or black plantains, cut into 2-inch chunks, put in a microwaveable dish, and add water to a depth of about ½ inch. Cover and cook for 5 to 6 minutes, or until creamy and evenly softened. Then peel, mash, and season as you wish.

 

Plantains are tricky to peel before they're dead ripe and black. When they're green or yellow, rinse and slice off the tips, cut into about four sections, slit the tough peel

lengthwise, and remove the peel in strips, pulling up and across rather than straight along the length. The skins can be amazingly stubborn, so attack with a knife and cut them away if need be. Or, add unpeeled chunks of yellow-brown or black plantains to water, soup, or stew, simmer for at least 20 minutes, lift out the chunks, peel, and return them to the pot.

 

How do you prepare plantains? Email me with your favorite recipe and check the LNC site this week to see everyone's suggestions. Here are two to get you started. Add this important Latino diet staple to your cooking repertoire.

 

Kale and Plantain Soup

Serves 4-6

This hearty soup comes together quickly, making it a good choice for a weeknight supper. Substitute spinach or Swiss chard if you wish, and add beans for an extra protein boost.

 

Ingredients

1 pound kale

2 large yellow-brown plantains

2 tablespoons extra-virgin olive oil

3 jalapeno chilies, seeded and diced

3 garlic cloves, diced

2 tablespoons peeled, diced ginger

1 teaspoon sea salt

2 quarts chicken stock

4 scallions, thinly sliced

 

Preparation
Strip the kale stems from the leaves and cut the leaves into ¼-inch strips. Remove the tips from the plantains, cut them into 2-inch chunks, slit the peel lengthwise and remove it in strips. Then cut the chunks in half lengthwise and cut into slices.

 

Heat the oil in a soup pot over medium heat. Add the chilies, garlic, and ginger and cook, stirring frequently, for about 2 minutes, or until fragrant. Add the kale and salt, cover, and cook, stirring several times, until the kale wilts, about 10 minutes. Add the plantains and broth, bring just to a boil, reduce the heat to medium, and cook for about 20 minutes, or until the plantains are tender. Serve hot, garnished with scallions.

 

Recipe courtesy of the Latino Nutrition Coalition

 

Grilled Plantains with Molasses-Citrus Glaze

4-6 Servings

Use plantains that are black, and almost rotten looking, to experience the peak of their sweetness. Serve with chicken, seafood, or pork, or as a dessert.

 

Ingredients:
4 tablespoons molasses

Juice of 3 oranges

4 tablespoons lime juice (from about 2 limes)

2 tablespoons dark rum

6 very ripe plantains (about 2 pounds)

 

Preparation
Make the glaze: Combine the molasses, orange and lime juice, and rum in a small bowl. Do not peel the plantains. Slice them in half lengthwise. (The skin will serve as protection and allow the interior to cook through before the exterior scorches.)

 

Over a medium fire, place the plantains face down on the grill and cook for 2 minutes, or until the surface is well browned. Turn and cook them face up for another minute. Remove the plantains from the grill and either paint or spoon the sauce over them. Serve immediately.

 

Recipe from The Thrill of the Grill by Chris Schlesinger and John Willoughby (William Morrow and Company).

 

Smart Snacking

When your kids come home from school, most likely they are starving and head straight to the fridge. But what do they grab? The answer to this question is important for a number of reasons. Everything they do requires good fuel for their bodies -- both in quality and quantity.

 

The notion of what exactly IS a healthy snack appears to have gotten lost in translation. According to a recent study published in the journal Health Affairs, the frequency of snacking has skyrocketed among American children in the past 25 years, and now more than 27 percent of calories consumed by kids come from snacks.

And guess what? Healthy foods and drinks are not kids' number one choice - sugary foods are the top choice by far. According to the study, "the largest increases have been in salty snacks and candy. Desserts and sweetened beverages remain the major sources of calories from snacks," researchers say.

 

No one wants his or her child to go hungry, and certainly every parent wants healthy, happy children. Healthy snacks are a terrific way to satisfy hunger and get needed vitamins and nutrients, without adding pounds. This was proven by a study conducted by Baylor College of Medicine showing how Mexican-American overweight adolescents, ages 10-15, lost weight while substituting an ounce of peanuts or peanut butter for other less healthy snack choices. It's important for parents to pay attention to the quality and quantity of snacks.

 

Here a few tips for the after school food rush.

1. Power combos: to keep kids functioning at their best, combine whole grain carbohydrates with protein-rich foods. Try string cheese or yogurt for calcium and protein;
whole-wheat toast with nut butters; or homemade trail mix made with dried berries and peanuts for antioxidants and healthy fats.

 

2. Read the labels. "All natural" does not always mean nutritious. Remember, sugar is an "all natural" ingredient, after all. Take your kids to the market and look at labels
together. If you teach them where to look for calcium or protein on food labels and explain that it is good for growing bones, they will start to understand what "healthy" and "unhealthy" actually means.

 

3. Make healthy snacking fun. Try this: Set out a dish of strawberries or some sliced apples, a bowl of yogurt, and some chopped peanuts. Urge your kids to play with their
food by dipping the berries into the yogurt, and then into the peanuts.

Take a look below for some healthy snack ideas your kids will soon be craving.

 

Peanut Butter-Banana Spirals
6 servings: 4 pieces per serving

Ingredients

1/2 cup reduced-fat peanut butter
1/3 cup vanilla low-fat yogurt
1 tablespoon orange juice
2 ripe bananas, sliced
4 (8-inch) whole-wheat tortillas
2 tablespoons honey-crunch wheat germ
1/4 teaspoon ground cinnamon

 

Preparation
1. Combine peanut butter and yogurt, stirring until smooth. Drizzle juice over bananas; toss gently to coat.

2. Spread about 3 tablespoons peanut butter mixture over each tortilla, leaving a 1/2-inch border. Arrange about 1/3 cup banana slices in a single layer over peanut butter
mixture.

3. Combine wheat germ and cinnamon; sprinkle evenly over banana slices. Roll up. Slice each roll into 6 pieces.

 

Photo/Recipe courtesy of Cooking Light; Adapted for The Peanut Institute

Nutrition Analysis:
Calories: 245, Fat:7.7g, Protein: 9g, Carbohydrate: 31g, Fiber: 4g, Sodium: 275mg

 

Peanut Butter Cinnamon English Muffin

1 Serving

Ingredients:
1/4 teaspoon cinnamon
1 tablespoon "natural" peanut butter
1 whole-wheat English muffin, toasted
1/2 banana, sliced

Preparation
1. Spread peanut butter on English muffin. Sprinkle with cinnamon, and top with banana slices.

 

Recipe adapted for The Peanut Institute

Nutrition Analysis:
296 calories; 9 g fat; 35 g carbohydrates; 10 g protein; 6 g fiber; 496 mg sodium; 246 mg potassium.

 

Crack the Shell

Mollusks (clams, mussels, oysters, and scallops to name a few) have been around for ages as evidenced by the massive piles of empty shells found by archaeologists in most parts of the world. Today, mollusks can be found on menus across the globe, as their flavors meld with just about any cuisine.

 

However, despite their popularity in restaurants, there is still some mystique involved when cooking them at home. How do we know if they are fresh and which parts are edible? Can we eat them raw? What is the best method of cooking?

 

Shellfish like mollusks (not all shellfish are mollusks....for instance, shrimp and crabs are classified as crustaceans) may seem difficult to prepare, but the opposite is true. Clams, mussels, oysters and scallops can add variety and nutrition to the menu with simple, flavorful recipes. Here are a few tips to get your started.

 

1. Clams, oysters, and mussels are all alive when you buy them, so be sure to eat them soon after you buy them. Store them in the refrigerator on ice, or in a bowl covered
with a damp towel.

 

2. While mussels are always cooked, fresh clams and oysters can be eaten raw. The oyster and clam should smell clean and briny and the meat should nestle snugly in
the shell. Both shell and meat should be clean white, with a little pink or gray highlighting being acceptable, beneath a glassy sheen.

 

3. Be aware. Raw mussels that refuse to close when rapped on the side of the sink are dead: throw them away. When steaming, use only a little water and cook them until the
shells open. If the mussels do not open after cooking, discard those as well. Mussels only need a few minutes to cook, so keep an eye out, removing them from heat as soon as they open.

 

They can be prepared in many ways to tease the taste buds: they can be baked, broiled, pan-fried, poached or steamed. Serve them on a bed of fresh vegetables for an excellent salad, or pair them with pasta and find out what the Italians have known for years.

Now that you are "in the know" and ready to crack open some shells, ask your grocer or fishmonger what's available, and get into the kitchen. The recipes below marry pasta and mollusks, a classic marriage that is guaranteed to please every time.

 

Mussel - Chorizo Noodle Bowl

4 Servings

 

Ingredients:
6 ounces uncooked linguine
1 cup chopped onion
1/2 cup chopped green bell pepper
4 ounces Spanish chorizo sausage or turkey kielbasa, cut into (1/2-inch-thick) slices
3 garlic cloves, minced
1/4 teaspoon saffron threads, crushed
2 cups chopped plum tomatoes
1/2 cup dry white wine
1/4 teaspoon freshly ground black pepper
1(14-ounce) can fat-free, less-sodium chicken broth
2 pounds mussels, scrubbed and debearded (about 60 mussels)
1/3 cup chopped fresh parsley

 

Preparation
1. Cook pasta according to package directions, omitting salt and fat. Drain.

2. While pasta cooks, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, bell pepper, sausage, and garlic to pan; sauté 3 minutes. Add the saffron, and sauté 4 minutes or until sausage is browned. Stir in tomatoes; cook 2 minutes. Add wine, black pepper, and broth; bring to a boil. Add mussels; cover and cook 4 minutes or until mussels open.

3. Remove from heat; discard any unopened shells. Stir in parsley. Serve mussel mixture over pasta.

 

Nutrition Analysis Per Serving
Serving size: 1 1/2 cups mussel mixture and 3/4 cup pasta
Calories 482; Fat 15 g; Sodium 736 mg; Carbohydrate 49 g; Protein 32 g

 

Recipe adapted for La Moderna; and photo courtesy of Cooking Light (Photo: Becky Luigart-Stayner)

 

Seafood Linguine

 

Ingredients

1 package of linquine pastap

½ pound medium shrimps

1 can fresh clams

1 garlic clove

6 tablespoons olive oil

2 tablespoons tomato puree

1 teaspoon chili seeds

½ cup dry white wine

2 tablespoons fresh parsley, minced

Salt, to taste

 

Preparations

1. In a pot, boil 4 cups of water with a dash of salt. Cook the pasta according to package instructions.

2. Meanwhile, in a skillet, add olive oil, garlic, chili seeds, 1 tablespoon parsley, and tomato puree and simmer for 2-3 minutes, stirring frequently.

3. Add shrimp, clams with their juice, and the white wine. Bring to a boil and reduce heat, allowing juices to reduce. about 2-3 minutes; add salt to taste.

4. Drain the pasta and add it to the shrimp mixture, cooking for 3 minutes. Garnish with remaining parsley.

 

 

Veg Out

Did you know that there is not one state in the country that meets the national goals for daily fruit and vegetable consumption? According to Healthy People 2010, the goal is for at least 75% of Americans to be eating at least 2 fruits daily and for 50% to be eating at least 3 vegetables daily. However, only 33% and 27% of adults are meeting these goals, respectively.

 

Perhaps the lack of vegetable consumption is a silent rebellion against our mother’s daily attribution telling us to “Eat your vegetables.” Whatever the reason, it may be time to make a few changes. Trust me, your body will thank you for it.

 

March is National Nutrition Month®, an education campaign sponsored by the American Dietetic Association, which aspires to draw attention to the importance of making smart food choices and establishing practical physical activity habits. In conjunction with these efforts, the LNC will be promoting the health benefits of the Latin American diet, which includes eating a variety of fruits and vegetables.

 

And, for good reason. Vegetables provide us with vitamins, minerals, fiber, trace minerals and plenty of disease-fighting antioxidants. In fact, it’s well established that people who eat vegetables daily, as part of an overall healthy diet, are likely to reduce their risk of many chronic illnesses, including type 2 diabetes, and cardiovascular disease.

The goal is to aim for at least five servings daily of a variety of fruits and vegetables. In order to get the most from your fruits and vegetables, here are few health tips that may come in handy next time you are at the grocery store:

 

1. Sometimes, canned fruits and vegetables are packed in syrup. Look for label descriptions such as “packed in its own juices” or “unsweetened” for less calories and sugar.

2. Canned soups and vegetables are often time quite high in salt. If you are cutting back on sodium, look for descriptions such as “no salt added” and “reduced sodium” on the labels of canned vegetables.

3. When in the frozen food section, opt for naked vegetables. Rich creamy sauces that often accompany the veggies can be high in fat and calories.

*Tips adapted from the ADA

 

Take a look below for a few inspired recipes that will help you meet your daily quota in no time.


Potato-Vegetable Salad with Cilantro Dressing

What's better than potato salad? Potato salad tossed with cucumbers, bell pepper, green onions, tomatoes and a zesty herb dressing.

6 Servings

 

Ingredients:
4 medium potatoes, each cut in half

1/2 cup cucumber, seeded, coarsely chopped

1/2 cup green bell pepper, coarsely chopped

1/4 cup green onions, sliced

3/4 cup tomato, seeded, coarsely chopped

Cilantro Dressing

1/3 cup olive oil

2 tablespoons chopped fresh cilantro

3 tablespoons white wine vinegar

1/2 teaspoon salt

1/4 teaspoon ground cumin

1/8 teaspoon ground red pepper (cayenne)

 

Preparation
1. In a 3-quart saucepan, heat 2 cups water to boiling. Add potatoes. Cover and heat to boiling; reduce heat. Simmer covered 20 to 25 minutes or until tender. Drain potatoes;

cool slightly. Remove skins if desired. Cut potatoes into cubes. Keep warm.

2. In a tightly covered container, shake all dressing ingredients until blended.

3. In large bowl, pour dressing over warm potatoes. Add cucumber, bell pepper, onions and tomato; toss to mix. Serve immediately, or cover and refrigerate 1 to 2 hours

until chilled. Stir gently before serving.

 

Nutrition Analysis Per Serving
Calories 210; Fat 12 g; Sodium 210 mg; Carbohydrate 26 g; Protein 3 g

Recipe and photo courtesy of General Mills

 

Fiery Fruit Salsa

Mango can be more than a sweet treat. Mix it up with smoky chipotle chile and enjoy this spicy over fish or chicken.

Makes 2 cups

 

Ingredients
1 can (14.5 oz) fire roasted diced tomatoes, drained
3/4 cup ripe medium mango, peeled, diced
1/4 cup sliced green onions
2 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
1 teaspoon finely chopped chipotle chile in adobo sauce
1/4 teaspoon coarse salt (kosher or sea salt)

 

Preparation
1. Place drained tomatoes in a food processor; cover, and process until coarsely chopped. Place in medium bowl. Stir in remaining ingredients.

 

Recipe and photo courtesy of General Mills

Nutrition Analysis Per Serving;
Calories 30; Fat 0g; Sodium 180mg; Carbohydrate 6g; Protein 0g

 

Swimming in Benefits

You've always been told to brush, floss, and rinse your teeth every day, but has yours

dentist told you to consume more omega-3 fatty acids lately? If not, you should tell your dentist about a recent study from Japan comparing levels of omega-3 fatty acids and the prevalence of dental diseases. The results show that the anti-inflammatory effects in omega-3's are found to combat bacteria causing dental health issues.

 

Just add that to the growing list of health benefits gained from eating omega-3 fatty acids. Omega 3s are nutrients that are essential for good health. Scientific studies have shown that omega-3s benefit the heart, ward off Parkinson's and Alzheimer's disease, treat depression, play a crucial role in brain function, as well as aid in normal growth and development.

 

So where do you find these potent nutrients? Our bodies cannot make omega-3 fats, so we must get them through foods. Omega-3 fatty acids can be found in fish, particularly salmon, tuna, and halibut, other seafood, green leafy vegetables like spinach and kale, plus some nuts like walnuts, and some nut oils.

 

Salmon, in addition to it's high protein and Vitamin D content, is an excellent source of omega-3 fatty acids, containing one gram per one 1.5-ounce serving. Nutrition scientists around the world, and groups like Oldways, the Latino Nutrition Coalition, and the American Heart Association recommend that people include two four-ounce servings of fish each week.

 

We hope these two salmon recipes will entice to you to get a healthy and delicious dose of omega 3s tonight.

 

Salmon Fillets with Tomatillo Salsa

The colors of the fish and salsa meld beautifully, and the slightly acidic sauce is perfect with the rich salmon.
4 Servings

Ingredients:

1 13-ounce can tomatillos, drained


2 jalapeño peppers, stemmed (and seeded for a milder taste)


2 tablespoons onion, chopped


1 garlic clove, chopped


1/4 teaspoon salt


10 fresh cilantro sprigs


2 teaspoons olive oil


1 cup chicken stock or broth


4 salmon fillets with skin attached

Preparation


1. Place tomatillos, peppers, onion, garlic, salt and half the cilantro in a blender and puree the mixture.

2. Heat 1 teaspoon of olive oil in a heavy saucepan over medium-high heat. When hot, add the tomatillo mixture. Cook the puree, stirring, until it thickens and begins to
stick to the pan, about 5 minutes. Add the broth or stock and simmer for 15-20 minutes.

3. Remove from heat, and place 1/2 cup of the salsa in a blender with the remaining sprigs of cilantro. Blend the cilantro into the sauce and return to the pan. Keep the 
sauce warm while you cook the fish.

4. Brush the salmon skin with the remaining olive oil. Heat a large skillet over medium-high heat, and add salmon, skin side down. Cook for 8 minutes on one side only. The top should remain quite rare, however, if you wish to cook the fish thru, reduce the heat, put a lid on the skillet, and cook for 2-3 minutes more.

5. Place 1/4 cup of the salsa on each plate and top with 
salmon. Serve with hot tortillas if desired.

Nutrition Analysis Per Portion:


Calories: 244, Fat: 12g, Protein: 29g, Carb: 4g, Sodium: 390mg

Recipe courtesy of Mexican Light by Martha Rose Shulman, adapted for Yukon River Fish, a Division of Kwikpak Fisheries LLC

 


Salmon with Peptia-Lime Butter

Lime juice, chili powder and pepitas give this salmon Mexican flair. Serve with wild rice and steamed vegetables.
Serves 4

Ingredients

2 tablespoons unsalted pepitas


1 tablespoon butter


1/2 teaspoon freshly grated lime zest


2 tablespoons lime juice


1/4 teaspoon chili powder


1 pound salmon fillet, skinned, and cut into 4 portions
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper

Preparation


1. Place pepitas in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes. Place in a small bowl with 
butter, lime zest, lime juice and chili powder

2. Coat a large nonstick skillet with olive oil cooking spray and place over medium heat. Sprinkle salmon with salt and pepper, add to the pan, and cook until browned and just cooked through in the center, 2 to 4 minutes per side.

3. Transfer salmon to a plate. Add the butter-lime mixture to the hot pan; stir until the butter is melted. Serve the salmon topped with the sauce.

Nutrition Analysis Per Portion:
Calories: 259, Fat 17g, Carbs: 2g, Protein: 24g, Sodium: 360mg

Recipe and photo courtesy of Eating Well, adapted for Yukon River Fish, a Division of Kwikpak Fisheries LLC

 

Who You Callin' Small?

Some things are not very good when frozen. With shrimp, however, these little guys are just as tasty fresh as they are frozen, or grilled, sautéed, baked or boiled for that matter. In fact, the versatility of shrimp is astounding, which is why it is a weeknight hero in my kitchen.

 

With all that we have going on in our lives, it is a challenge to put a nutritious, home-cooked meal on the table each night. However, keeping star ingredients, such as frozen shrimp, on hand, allows you to create a delicious meal in no time, Whether you are craving Mexican, Italian, Thai, or Chinese, shrimp can be tossed into nearly any dish.

Let their size dictate their best use. Bay shrimp are great for tacos or salads; medium-sized shrimp pair well with pasta, larger tiger shrimp are delicious when boiled and served with lemon and tangy cocktail sauce; and jumbo prawns are excellent when grilled or when you are in the mood for some serious shrimp!

 

In addition to shrimp's tasty versatility, shrimp is good for you. It is an excellent source of low-fat, low-calorie protein, and it provides Vitamins B-12 and D, as well as a generous dose of omega-3 fatty acids and selenium.

 

So, winter, summer, spring or fall, look to shrimp for inspiration. Paired with healthy carbohydrates such whole-wheat tortillas, brown rice, or pasta, you will have yourself a nutritious meal that will be sure to please. Take a look below for a few Latin-inspired shrimp recipes to try this week.

 

Shrimp Tostadas

4 Servings

 

Ingredients:

4 6" flour tortillas
16 ounces uncooked large shrimp, peeled and deveined
2 tablespoons olive oil
1 clove garlic, minced
1/2 teaspoon ground cumin
2 cups field greens
1 teaspoon red wine vinegar
Salsa
1 cup plum tomatoes, diced
2 avocados, diced
1 clove garlic, minced
1/2 cup cucumber peeled, seeded and diced
3 tablespoons red onion, diced
1 tablespoon cilantro, chopped
Juice from 1 large lime
**Or, use bottled salsa if you are short on time.

 

Preparation

1. Put shrimp, 2 tablespoons olive oil, cumin, and garlic in a bowl. Cover and chill for one hour.

 

2. Preheat oven to 350°F. Brush tortillas with 2 teaspoons olive oil, place on baking sheet and cook about 12 minutes or until tortillas are slightly browned and crisp.

 

3. Mix salsa ingredients in a medium bowl and season with salt and pepper. Heat a large non-stick skillet over high heat. Add marinated shrimp and sauté until cooked
through, from three to five minutes.

 

4. Toss field greens with 1 teaspoon olive oil and vinegar. Add salt and pepper to taste. Arrange 1/4 cup of greens and an equal number of shrimp upon each of the four
baked tortillas.

 

5. Top with salsa. Serve immediately.

Recipe and photo courtesy of Mission®

 

Mexican Shrimp Wraps

Serves 6

 

Ingredients a

4 whole-wheat tortillas
1 tablespoon olive oil
3/4 cup green bell peppers, 1/2 inch pieces
1 cup red onion,1/2 inch wide slices
1 cup mango or pineapple, chopped, fresh or frozen
1 teaspoon chili pepper, cumin and garlic powder
3/4 pound cooked frozen shrimp

 

Preparation

1. Heat 1 tablespoon olive oil in skillet over medium-high heat. Add bell pepper and onion, cook until almost tender, approximately 3 minutes. Stir in pineapple or mango, spices and shrimp; continue to stir and cook until shrimp is heated through, approximately 5 minutes.

 

2. Place 1/2 cup mixture on each tortilla, roll up burrito style and serve.

 

Recipe and photo courtesy of Mission®

 

 

Good for Your Heart

Did you know February is American Heart Month? Since heart health1963, the President hhas issued an acknowledgment to this effect, to help raise public awareness of heart disease. Cardiovascular diseases are the leading cause of death for all people in the United States, including Latinos. Studies show that 32% of Mexican-American men and 34% of Mexican-American women over the age of 20 suffer from cardiovascular disease. (NHANES [1999-2004], NCHS and NHLBI).

 

Part of taking care of your heart includes eating healthy foods and watching your weight. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, there are a few easy steps you can take to help lower your risk of coronary heart disease. Eating a diet low in saturated fat, but rich in fruits, vegetables, low-fat protein and whole grains is an excellent start.

 

It is also important to maintain adequate levels of healthy vitamins and nutrients in the body. Although it is seldom talked about, potassium is a crucial element for a strong, healthy body. Potassium is a key electrolyte in the body. The balance between sodium and potassium helps regulate blood pressure and heartbeat and helps to ensure the proper functioning of cells. Potassium is also key during pregnancy and childhood, as it is essential in the development of strong bones and muscles.

 

The good news is potassium is not hard to find in foods. Potatoes with skin rank highest for potassium content among the top 20 most frequently consumed fruits and vegetables. Other high potassium sources include citrus fruits, apples, bananas and apricots; cod, flounder, sardines and many meats; and leafy green vegetables such as spinach, lettuce and kale.

 

Take a look below for a few high potassium potato recipes that your heart and your taste buds will appreciate.


Potato Salad Cha Cha Cha

6 Servings

 

Ingredients:

1 1/3 pounds (4 medium) potatoes,

cut into 1/2-inch cubes

3 tablespoons vegetable oil

2 1/2 tablespoons lime juice

1 1/2 tablespoons bottled

mild jalapeno sauce

1 1/2 teaspoons chili powder

1/2 teaspoon salt (optional)

1 can (15 ounces) black beans,

rinsed and drained

1 can (7 ounces) vacuum packed

whole kernel corn, drained

1 cup diced tomatoes

1/2 cup sliced green onions

 

Preparation

1. In a large saucepan, cook potatoes, covered, in 2 inches boiling water 10 to 12 minutes or until just tender. Drain and cool.

 

2. Meanwhile, in large bowl, whisk together oil, lime juice, jalapeno sauce, chili powder and salt, if desired. Add potatoes and remaining ingredients. Toss gently to mix

thoroughly.

 

Recipe and photo courtesy of the US Potato Board

Nutrition Analysis
Cal: 260; Fat: 8g; Sodium: 340mg; Carb: 41g; Protein: 7g; Potassium:1291mg

 

Ensalada Andaluz (Potato-Orange-Spinach Salad)

Serves 6

 

Ingredients

For Tomato Vinaigrette:

1 cup mild olive oil

1/2 cup diced plum tomatoes

(canned or fresh)

1/4 cup orange juice

1 tablespoon grated orange zest

1/4 cup sherry vinegar

Salt and black pepper to taste

For Salad:

8 cups spinach leaves, well washed

6 very small potatoes (about 8 to 10 ounces), roasted or boiled and then sliced

1 cup celery, sliced 1"inch thick

1/2 cup finely diced red onion

Segments of 4 oranges (about 32 pieces) minus peel, pith and membrane

1/2 cup toasted slivered almonds

 

Preparation

1. In medium bowl, whisk together the ingredients for the vinaigrette.

2. Toss the salad ingredients with 3/4 of the vinaigrette and distribute salad onto 6 plates. Drizzle with remaining vinaigrette if desired.

 

Recipe courtesy of US Potato Board

 

Go Mexicana for the Big Game!

It is hard to miss the fact that Super Bowl Sunday is fast approaching. This uniquely American event is the spark for parties all over America -- gatherings with cheers, friendly wagering and, of course, FOOD!

Americans draw upon this yearly spectacle to uplift, entertain, and celebrate one of the most popular sports leagues in the country. However, what if you are foreign-born like so many of us in this country?

Don't let those cheering American fans have all the fun. Embrace this boisterous extravaganza and make it your own by serving up healthy game day treats with Latino flair! Turn up the heat with chilies and spices while making some healthy substitutions to the traditional snacks. Even if your team loses, you can still feel good about what you ate during the game.

1. Slice up carrots, celery and jicama and serve with salsa or guacamole. Bake your own tortilla chips or purchase baked chips. If you have a creamy dip, try adding chilies
and/or spices, so that a little bit will go a long way.

2. Make oven-baked chicken strips -- a healthier alternative to buffalo wings. Mix up cumin, chili powder, crushedgarlic, and lime juice; marinate and broil. You won't miss
the old standbys.

3. Substitute chicken or turkey for beef in chili or try a spicyvegetarian option loaded with beans, chilies and freshherbs and spices.

Check out the recipes below for more game day winners.

 

Quesadillas With Potatoes, Green Chiles And Asadero Cheese
8 Servings

Ingredients:
1 pound russet potatoes
1 tablespoon olive oil
1 cup white onion, minced
1 teaspoon dried oregano
1/4 cup cilantro, minced
2 4-ounce cans diced hot green chiles, drained
12 7-inch flour tortillas
3.5 ounces Asadero cheese

Preparation
1. Boil potatoes in salted water until just tender, but still firm. Drain. Let sit until cool enough to peel and dice into 1/2-inch cubes.

2. Preheat oven to 400°F. Heat olive oil in a medium-sized skillet. Add potatoes, onion and oregano. Cook 7-8 minutes stirring frequently to prevent sticking. Stir in cilantro and chiles. Cook 2 minutes longer, until mixture is heated through. Salt and pepper to taste. You should have about 3 cups filling.

3. Place 1/4 cup of the potato mixture on half of a tortilla. Sprinkle with approximately 1 tablespoon cheese. Fold the unfilled half of the tortilla over the filled half, pressing
edges to form a half circle. Arrange on lightly greased or baking sheet. Continue procedure, using all tortillas. Bake 6-8 minutes, or until the tortilla browns and the cheese melts. Serve with your favorite salsa.

Recipe adapted from WI Cheese


Nutrition Analysis
Cal: 341; Fat: 9g; Sodium: 690mg; Carb: 54g; Protein: 11g

Avocado, Jicama And Grilled Shrimp Salsa On Black
Bean and Granqueso Nachos
Serves 8-10

Ingredients
Salsa
12 large shrimp, peeled and deveined
1 tablespoon minced garlic
3 tablespoons minced jalapeño
1/3 cup minced, sweet onions
1/2 cup avocado, diced
1/2 cup jicama, diced
2/3 cup tomato, diced
1 tablespoon fresh ginger, grated
2 tablespoons chopped cilantro
3 tablespoons fresh lime juice
2 tablespoons olive oil
Nachos
2 dozen tortilla chips
1 cup cooked black beans, pureed to make a paste - add, garlic, chili powder, and lime juice to taste.
1/3 cup grated GranQueso cheese

Preparation
1. Salsa: Season shrimp with salt. Grill over medium heat until cooked. Cool shrimp, chop and combine with remaining ingredients. Season with salt to taste.

2. Spread tortilla chips with room temperature black beanpaste. Sprinkle liberally with GranQueso and top with shrimp salsa.

Recipe adapted from WI Cheese
Nutrition Analysis
Cal: 196; Fat: 10g; Sodium: 107mg; Carb: 21g; Protein: 6g

 

 

Ban Boring Breakfasts

Year after year, health studies confirm that breakfast is the most important meal of the day. Children who routinely eat breakfast think faster, clearer and solve problems with more ease then those who go without morning nutrition. Adults are also shown to perform better at work and have an easier time losing weight and keeping it off when they regularly consume a healthy breakfast.

 

If this is the case, then why do so many people still skip breakfast? The annual report of the International Food Information Council (IFIC) notes that, while 90% of Americans know having breakfast is important for health and function, only 49% admit to eating breakfast every day.

 

While lack of time is a common excuse, another reason may be just plain boredom. Many people are accustomed to eating the same basic things for breakfast. This routine can grow monotonous quite quickly, thus providing a good reason to skip the morning meal. If you're looking for ways to change your routine, here are some basic ideas to help you:

 

* Expand your scope in the produce section. Bananas and berries are common selections, but how about seasonal grapefruits, clementines, watermelons, or persimmons? Or, what about squash or yams for breakfast? Try baking acorn and butternut squash with yams, mash it together, sprinkle with cinnamon and nutmeg, and wrap it up in a tortilla. A delicious, winter meal packed with beta-carotene and Vitamins A and C.

 

* Add some variety to your usual bowl of oatmeal by sampling millet, quinoa or buckwheat. Or, instead of boiling grains in water, experiment with different milks or soy beverages to give it a creamy, rich texture, and be sure to add different fruits, nuts, peanuts or fruit jams to add flavor and boost nutrition.

 

* Lastly, spice up your egg dish. Add rice and beans, garlic, cumin, and spicy salsas to eggs, omelets, and breakfast burritos to wake up your taste-buds as well as your metabolism.

 

Take a look below for some ideas that will turn your regular breakfasts into something that makes getting out of bed worthwhile.

 

Southwestern Scrambled Eggs

4 Servings

 

Ingredients

4 corn tortillas

4 large eggs

4 large egg whites

Salt and ground pepper, to taste

1 teaspoon canola oil

2 tablespoons chopped scallions

Chopped fresh cilantro

Salsa

 

Preparation

1. Place a tortilla directly on a stovetop burner set at medium-low and toast, turning frequently with tongs, until light golden and fragrant, 30 to 60 seconds. Repeat with remaining tortillas. Cut the toasted tortillas into 1/4-inch strips and set aside.

 

2. Whisk eggs and egg whites in a medium bowl. Add the tortilla strips, salt and pepper.

 

3. Heat oil in a large skillet over medium heat and sauté scallions. Add egg mixture; scramble until eggs are set.

 

Nutrition Per serving:

157 calories; 7 g fat (2 g sat); 13 g carbohydrates; 11 g protein; 2 g fiber; 210 mg sodium.

 

Recipe from Eating Well adapted for HERDEZ

 

Egg, Mushroom, and Roasted Red-Pepper Burritos

Serves 4

 

Ingredients

1/4 teaspoon salt

3 large egg whites

1 large egg

1/2 teaspoon olive oil

1 1/2 cups sliced mushrooms

1/2 cup chopped bottled roasted red bell peppers

1 ounce diced sharp cheddar cheese

4 (8-inch) flour tortillas

1/2 cup bottled salsa

 

Preparation

1. Combine first 3 ingredients in a bowl. Add olive oil to a large nonstick skillet over medium heat. Add mushrooms; sauté 10 minutes. Add peppers; sauté 1 minute. Pour egg

mixture into pan; cook until bottom begins to set, stirring to scramble. Remove from heat; stir in cheese.

 

2. Warm tortillas according to package directions. Spoon one-fourth of egg mixture down center of each tortilla; roll up. Serve with salsa.

 

Nutrition Per Serving: 1 Burrito and 2 tablespoons Salsa

236 Calories; 7.6g Fat; 30.7g Carbohydrate, 10.9g Protein, 2.3g Fiber.

 

Recipe from Cooking Light adapted for HERDEZ

 

Back on Track

The month of January is a refreshing time of year. January offers us all a renewed sense of possibility. It is a time to wipe the slate clean and recover from the chaos of the holiday season. While some of us choose to make resolutions or renewed commitments, we generally enter each New Year in hopes of an improved path ahead.

 

Set yourself straight this year, and get back to basics. Stay with the traditional Latino diet. If an ingredient label contains a long list of words that you cannot pronounce, put it down. Focus on healthy whole grains, beans, nuts, legumes, fruits and vegetables. Allow your body to benefit from the natural fibers, proteins, and antioxidants found in these traditional foods. Be sensible about portions, look for activities that provide a sense of fulfillment, and you will lose the weight naturally.
Sample the recipes below and benefit from the natural, healthy ingredients used to create these tasty dishes.


Wild Rice with Dried Apricots and Pistachios
6 Servings

Ingredients:
7 cups water
1 cup wild rice, rinsed
2 teaspoons extra-virgin olive oil
1 small red onion, chopped
1 medium red bell pepper, seeded and diced
2 cloves garlic, minced
1 1/2 teaspoons ground cumin
1/2 cup dried apricots, diced
1/2 cup orange juice
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
2/3 cup thinly sliced scallion greens
1/3 cup shelled pistachios, coarsely chopped

Preparation
1. Bring water to a boil in a large saucepan. Add wild rice, cover, reduce heat to medium-low and cook at a lively simmer until the grains are tender and starting to split, 45 to 55 minutes. Drain in a fine sieve.

***If you do not have 55 minutes to spare, you can always substitute packaged rice. Look for low-sodium options with a short list of ingredients. Just prepare according to instructions and skip ahead to #2. Some packaged rice products, such as Tambobamba, are ready in just 10 minutes.

2. Shortly before the wild rice is ready, heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add bell pepper, garlic and cumin; cook, stirring, for 1 minute.

3. Add apricots, orange juice, salt and pepper; simmer until the apricots have plumped and the liquid has reduced slightly, 1 to 2 minutes. Stir in the wild rice. Remove from
the heat and stir in scallion greens. Serve topped with chopped pistachios.

Nutrition Analysis Per 2/3 cup:
224 calories; 5 g fat (1 g sat); 0 mg cholesterol; 39 g carbohydrates; 7 g protein; 5 g fiber; 104 mg sodium.

Recipe courtesy of Eating Well; adapted for Tambobamba Nuevo Latin Cuisine


Grilled Corn Salad with Black Beans and Rice
Serves 4

Ingredients
2/3 cup short-grain brown rice
1 15-ounce can black beans, rinsed
1 1/2 cups corn, canned or frozen
2 medium red onions, cut into 3/8-inch-thick slices
1 green bell pepper, quartered lengthwise
1 small ripe avocado
1/2 cup hot tomato salsa, preferably chipotle
1/2 cup orange juice
1/3 cup lime juice
3 tablespoons chopped fresh cilantro
1 tablespoon canola oil
3/4 teaspoon ground cumin

Preparation
1. Cook rice in a large pot of boiling salted water, until al dente, 25 to 30 minutes. Drain and rinse. Place in a large bowl, toss with beans and set aside.

**If you are short on time, substitute packed, low-sodium beans and rice. Prepare according to the package and proceed with the following steps.

2. Preheat grill pan. Grill onions and bell pepper, turning frequently, until tender and charred, 10 to 12 minutes.

3. Dice the bell pepper and half the onions; add to the rice mixture along with the corn. Place the remaining onions in a mixing bowl. Peel and dice avocado; add half to rice
mixture and half to the bowl with sliced onions.

4. Whisk salsa, orange juice, lime juice, cilantro, oil and cumin in a small bowl. Season with salt and pepper. Toss 3 tablespoons of the salsa mixture with sliced onions and avocado. Toss the rest with rice mixture.

5. Spoon rice mixture onto a serving dish and top with onion-avocado mixture. Serve with chips, if desired.

Nutrition Analysis Per Serving:
421 calories; 11 g fat (1 g sat); 0 mg cholesterol; 72 g carbohydrates; 13 g protein; 12 g fiber; 275 mg sodium

Recipe and photo courtesy of Eating Well; adapted for Tambobamba Nuevo Latin Cuisine

 

 

Come Fly the Friendly Skies

I let out a deep sigh of relief as my plane touched down late last night in my hometown. I had survived another round of air travel, enduring only minimal delays. As millions of travelers boarded planes to make it home for the holidays this year, they were bound to experience unwelcome weather delays, mechanical difficulties and unhealthy food options. However, unexpected delays and long layovers do not have to be the end to a healthy diet. With a little preparation and selective navigation, you can make it from A to B without packing on extra pounds.

 

Nutritious foods can be hard to come by at airports, so it's important for travelers to be prepared. The first line of defense against unhealthy airport food is carry-on cuisine. Raid your cabinets for nutritious, portable snacks to stow away in your carry-on luggage. The Transportation and Security Administration rules prohibit passengers from taking liquids or gels in excess of three ounces through airport security, but solid foods like peanuts, fruit, energy bars, veggie sticks, and even sandwiches should pass without an issue.

 

Planning can even start a few days prior to departure. Bake a batch of healthy muffins or bread and stash a few servings in your purse. Or, perhaps make a sandwich the night before and store it in your freezer. Then, just before heading to the airport, wrap it in an airtight container and hit the road. By lunchtime, it will be thawed and ready to eat.

 

If you are faced with a layover and are left without healthy snacks in your carry-on, be sure to explore as many food choices as time will allow. Don't resign yourself to that greasy slice of pizza without checking out all of your options.

 

Last but not least, stay hydrated! Don't wait for the airline attendants to come around with the beverage cart. Keep a bottle of water with you at all times, and be sure to skip the in-flight alcohol and soft drinks - both can dehydrate you.

 

Take a look below for a few ideas for carry-on cuisine and be prepared next time you head to the airport.

 

Peanut Butter and Honey Muffins

 

Makes 16 muffins

 

Ingredients:

1 1/4 cups all-purpose flour

1 cup whole-wheat flour

1 tablespoon baking powder

3/4 teaspoon salt

1/4 cup packed brown sugar

2/3 cup honey

1/2 cup creamy peanut butter

1 1/2 cups fat-free milk

2 large egg whites, lightly beaten

1 large egg, lightly beaten

Cooking spray

1 tablespoon granulated sugar

 

Preparations

1. Preheat oven to 400°.

 

2. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, baking powder, and salt in a bowl; make a well in center of mixture. Combine brown sugar,

honey, and peanut butter in a bowl; stir well with a whisk. Add milk, egg whites, and egg to honey mixture; stir well. Add honey mixture to flour mixture; stir just until moist.

 

3. Spoon batter into 16 muffin cups coated with cooking spray. Sprinkle granulated sugar evenly over tops.

 

4. Bake at 400° for 18 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; place on a wire rack.

 

Peanut Butter Gorp

Makes 3.5 cups

 

Ingredients

1/4 creamy, natural peanut butter

1/4 cup maple syrup

1 cup low-fat granola with raisins

32 tiny, whole wheat pretzels, broken into small pieces

1/2 cup golden raisins

1/2 cup sweetened dried cranberries

 

1. Preheat oven to 300°F.

 

2. Combine peanut butter and syrup in a small microwave- safe bowl. Microwave at high 30 seconds or until hot; stir well.

 

3. Place granola and pretzels in a large bowl; pour peanut butter mixture over granola mixture, stirring to coat. Spread mixture in a single layer on a jelly-roll pan coated

with cooking spray.

 

4. Bake at 300° for 25 minutes, stirring twice. Stir in raisins and cranberries; return pan to oven. Turn oven off; cool mixture in closed oven 30 minutes. Remove from oven;

cool completely.

 

 

 

Buy Yourself Some Time This Year

Sometimes the secret to healthy and satisfying weeknight meals is not to race home after work and cut corners on recipes, but to plan ahead! Try to do a little extra prep work when you have the time, so that you can ease the stress of making weeknight meals at the end of an exhausting workday.

This does not mean that you have to lock yourself in your kitchen for several hours every Sunday. Rather, when you feel like cooking, take advantage of your energy and put together a few meals that will feed your family for days. Work the extra prep into what you are already doing. If you are having chicken fajitas for dinner, grill a few extra chicken breasts for later in the week. Or, if you are making tortilla soup, double the chopped veggies and reserve for frittatas, salads or wraps later in the week.

One thing to keep in mind when doubling batches and freezing for later, is to make sure you properly cool the food before storing it away. Bacteria starts to spread within two hours of sitting, so it is important the food is thoroughly wrapped and placed in the refrigerator to stop spoilage. It also saves time if you store your food in individual containers. That way, your busy family can pull out a healthy meal and eat in minutes, whenever they're in the mood.

Take a look below for some delicious, make-ahead recipes. Double or triple the batch, freeze for later and enjoy any time of the week.

 

Chicken Soup - Ranch Style

Serves 6

 

Ingredients:
3 (14 oz) cans low-.sodium chicken broth
1 tablespoon garlic, finely chopped
1 bag frozen mixed vegetables
1 chipotle chile in adobo sauce sauce, finely chopped
2 ears of corn on the cob
2 dried bay leaves
1 cup cooked chicken breast, shredded
3 cups cooked white rice
1 lemon, cut into 6 wedges
1 avocado, cut into slices
1/4 cup fresh cilantro

Preparations
1. In a saucepan, heat chicken broth over medium-high heat. Add garlic and cook uncovered for 4 minutes, stirring occasionally.

2. Add mixed vegetables, corn, chipotle chiles and bay leaves and cook for 30 minutes or until vegetables are tender. Add chicken until warmed.

3. Fill each container with 1/2 cup rice, 1 ear of corn, and soup mixture and garnish with the remaining ingredients.

Recipe and photo adapted from Mente Sana En Cuerpo Sano

Chicken Pozole
Serves 12

p

Ingredients
6 guajillo chiles, seeded and stems removed
6 ancho chiles, seeded and stems removed
1 1/2 cups hot water
2 tablespoons olive oil
1 large white onion, cut in chunks
4 cloves garlic, minced
8 cups low-sodium chicken broth
1 teaspoon coarse salt
1 teaspoon dried oregano
1/2 teaspoon dried thyme
2 bay leaves
2 cups cooked chicken, shredded
2 cans (28 oz each) hominy, rinsed and drained

Preparations
1. In a dish, soak chiles in warm water for 20 minutes.

2. In a large pot, heat oil over medium heat. Add onion and garlic; sauté for 1 to 2 minutes, stirring constantly until the onion is transparent. Place garlic,onion, chiles
and water in a blender. Cover and blend on high speed for 1 minute or until well incorporated.

3. Place a strainer over the pot and empty the blender mixture, passing the mixture through the strainer. Discard the solids that remained in the strainer. Cook uncovered over medium heat for 5 to 10 minutes, stirring occasionally.

4. Add remaining ingredients and bring to a boil. Reduce heat to low, cover and cook for 20 minutes, stirring occasionally. Remove bay leaves before serving.

Recipe and photo adapted from Mente Sana en Cuerpo Sano

 

 

Unfreezing the Frozen

Many of us who have moved to the U.S from warm, tropical climates may have once had the luxury of fresh fish at every corner store. As a young child, I imagined that fishermen would simply go out nightly, throw their lines in the ocean, and come back the next morning with glorious fresh fish, perfect for that night's supper.

 

But times have changed. Here in most parts of the U.S., abundant fresh fish is not available. However, this does not mean your family has to eat less fish and miss out on valuable nutrients such as Omega 3s.

 

The good news is the concept of "flash frozen" fish is gaining acceptance and popularity in the marketplace - and for good reason. It's delicious! "Flash frozen" refers to foods that have been frozen very quickly, in a matter of seconds, while out at sea on the fishing boat. This allows all of the freshness to be maintained, sealed in ice until the consumer defrosts the item for use in his/her kitchen. While you may have thought the sign "previously frozen" was a signal to avoid that fish, think again. Frozen seafood can be just as high in quality as fresh fish.

 

Purchasing frozen foods is an economical time saver. In addition to delicious 'flash frozen' fish, try stocking your freezer with an assortment of frozen fruits and vegetables or even bread. They are perfect for evenings when you want to throw a quick-yet-healthy meal together. Look for varieties that are flash-frozen and unprocessed.

 

Take a look below for some recipe ideas using delicious flash frozen Wild Yukon River salmon from our friends at Kwik'Pak Fisheries in Emmonak, a small village in Alaska's Yukon Delta.


Wild Yukon River Salmon with Autumn Slaw

Makes 4 Servings

Ingredientssalmon


4 6oz. salmon fillets (flash frozen)
1 zucchini
1 yellow squash
1 carrot
1 red bell pepper, julienned
1/2 cup soy sauce
1/2 cup dijon mustard
1/4 cup lime juice
1 tablespoon sesame seeds
2 cloves garlic, minced
Salt and pepper to taste
Olive oil as needed

 

Preparations
1. Defrost salmon according to package instructions. Heat a non-stick pan over high heat. Season salmon fillets with salt and pepper and rub with olive oil. Place flesh side down into skillet and press firmly for 10 seconds. Continue to sear for 2 minutes.

 

2. Transfer the skillet into a 400 degree oven for 8-10 minutes until salmon reaches 125 degrees or desired temperature.

 

3. While the salmon is finishing in the oven, julienne the squash and zucchini. The finished product should look like long strands of pasta. Add these to the mixing bowl
and toss with olive oil, salt and pepper.

 

4. For the dressing, combine the soy sauce, mustard, lime juice, sesame seeds and garlic and mix with a whisk.

 

5. To serve, place salmon fillets on serving dishes. Build a nest of julienned vegetables on top of the salmon then drizzle the soy dressing around the plate and over the
top of the vegetables.

 

Recipe courtesy of Kwik'Pak Fisheries

 

Wild Yukon River Salmon with Lemon Herb Butter

Makes 4 servings

 

Ingredientsb
4 (6 ounce) salmon fillets or steaks
(flash frozen)
1/4 cup olive oil
1 teaspoon salt
1 teaspoon lemon zest
2 teaspoons basil, finely chopped
1 teaspoon shallots, finely chopped
2 teaspoons lemon juice
4 ounces butter
salt and pepper

 

Salmon Preparation
Defrost salmon according to package instructions. Season with salt and pepper and brush with olive oil. Heat grill to high heat, and place salmon presentation side down, and sear cross marks. Turn over and repeat process. This rotation method will give that "restaurant" grill look. Continue cooking salmon to an internal temperature of 125 degrees.

 

Lemon Herb Butter Preparation
Combine lemon zest, basil, shallots, lemon juice and butter in a mixing bowl on medium speed until well combined. Add salt and pepper to taste.

 

To Serve
Place salmon fillets on serving dishes and baste with lemon herb butter. Serve with your favorite vegetable, salad, rice or pasta.

 

Recipe courtesy of Kwik'Pak Fisheries

 

 

Make Meal Time Family Time

 

What does dinnertime look like in your family? Does it involve your whole family gathered around the dinning room table with dad carving the meat and an apron-clad mom looking on with admiration for her husband and children? Or perhaps, the doorbell rings every night with yet another pizza delivery to be eaten on the couch while watching TV? Most likely, your dinnertime falls somewhere in-between!

 

Pressures such as two-career households, after school activities and carpooling obligations are just a few of the many distractions of contemporary life that have caused the demise of family mealtime. Eating dinner together has become a lost art or a goal to strive for, as more and more American families dine out, eat alone, or eat on the run.

 

This is a disappointing statistic as family mealtime has many far-reaching benefits. Nightly family meals - not just holiday gatherings or a one-off occurrence - can provide solidity to everyone's day. Regular family meals are great way to share ideas and stories, and also to connect parents to children as good role models.

 

In addition to providing stability and support to the family structure, family suppertime provides one more basic need, sustenance. A study reported in the Archive of Family Medicine, found family dinners promoted healthful eating patterns. These patterns include eating more fruits and vegetables, fiber, vitamins and minerals, and less fried foods, saturated and trans fats. Families who eat at home exercise better portion control and are less temped by high calorie foods ordered in restaurants. In addition, eating away from home can cost two to four times as much as the same meal prepared at home, and that does not include tax or tip!

 

Make mealtime a priority. Choose a regular dinnertime, plan for meals with menus and shopping lists and don't forget to get your kids involved. Ask your kids about their favorite meal ideas, have them set the table, or wash the fruits and vegetables. Including them in the meal planning and preparation will get them excited about what they are about to eat. Plus, the light little conversations that take place while you're all working away in the kitchen are sometimes the most memorable of all. For more ideas, download the LNC's Latino Living for menu ideas, recipes and tips.

 

Take a look below for a few quick, healthy recipes. Not every meal has to be a four- course feast. Just look for fresh, nutritious ingredients and think of creative ways to serve them. Experiment with different regions or cuisines to keep things interesting. Embrace your time with your family and just have fun. Everyone will be benefit in the end.

 

Southwest Turkey Wrap

Makes 4

 

Ingredients
4 whole wheat tortillas, warmed
1 tablespoon olive oil
1 pound lean ground turkey
1 teaspoon chili powder
1 cup corn, fresh or frozen
1 cup low sodium black beans
1/2 cup salsa
1/4 cup low fat sour cream (optional)
2 cups shredded iceberg lettuce
salt and pepper to taste

 

Note: If you are looking to mix up the flavor, try using flavored tortillas, such as Jalapeno Cheddar.

 

Preparation
1. Heat a large non-stick skillet over medium-high heat. Add olive oil and turkey; cook and brown (about 5 minutes). Once browned, drain of any excess fat. Stir in chili powder, salt and pepper. Reserve warm.

2. Combine corn and black beans and cook in the microwave, on high, for 45 seconds. Add the corn and black beans plus the salsa to the reserved turkey, combining evenly. Reserve.

3. Place the warm wraps on a clean work surface. To make 1 wrap: Evenly spread 1 tablespoon sour cream across the wrap. Place 1 cup of the turkey-corn-black bean mixture in the center of the wrap. Top with half cup lettuce. Roll each tortilla and cut each wrap in half. Repeat with other 3 tortillas.

 

Per Serving:
302 calories, 12g fat (3g saturated), 461mg sodium, 25g carbohydrates, 25g protein

 

Recipe adapted from Mission®

 

Asian Beef Wraps

Makes 4 servings

 

Ingredients
4 spinach flavored tortillas, warmed
1/2 pound lean flank steak, raw
1 1/2 cup stir fry vegetable medley, frozen
2 tablespoons low sodium soy sauce
1 8 ounce can mandarin oranges
1 package brown rice, 90 second style (need 1 cup portion)

Note: If you are looking to mix up the flavor, try flavored tortillas such as spinach flavor for this recipe.

 

Preparation
1. Slice flank steak in half lengthwise, then slice crosswise into thin strips (cutting across the grain will ensure tenderness).

 

2. Place a medium size non-stick skillet over high heat. Lightly coat skillet with olive oil. Add sliced flank steak and sear beef for 1 minute.

 

3. Add frozen vegetables and sauté for an additional minute. Add tamari and mandarin orange liquid and cook until the liquid has reduced (approximately 3 minutes). Reserve hot.

 

4. While stir fry is cooking; heat the rice per package instructions (90 seconds). Reserve hot.

 

5. To make 1 wrap: place 1/4 cup rice in the center of the wrap, spreading the rice out slightly. Top rice with 1/2 cup of beef stir fry mixture. Top this with 5 mandarin orange segments. Fold and roll wrap - repeat with the other 3 wraps.

 

Per Serving:
325 calories, 8g fat (3g saturated), 342mg sodium, 44g carbohydrates, 18g protein

 

Recipe adapted from Mission®

 

 

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