Amy Stephens

MS, RDN, CSSD, CDCES

Licensed dietiTian

specializing in sports nutrition and diabetes

Cedar Planked Salmon

Ingredients

  • 3 (12 inch) untreated cedar planks
  • 1/3 cup vegetable oil
  • 1 1/2 tablespoons rice vinegar
  • 1 teaspoon sesame oil
  • 1/3 cup soy sauce
  • 1/4 cup chopped green onions
  • 1 tablespoon grated fresh ginger root
  • 1 teaspoon minced garlic
  • 2 (2 pound) salmon fillets, skin removed

Directions

  1. Soak the cedar planks for at least 1 hour in warm water. Soak longer if you have time.
  2. In a shallow dish, stir together the vegetable oil, rice vinegar, sesame oil, soy sauce, green onions, ginger, and garlic. Place the salmon fillets in the marinade and turn to coat. Cover and marinate for at least 15 minutes, or up to one hour.
  3. Preheat an outdoor grill for medium heat. Place the planks on the grate. The boards are ready when they start to smoke and crackle just a little.  This recipe can be done in an oven by placing cedar planks on cookie sheet and bake at 350 degrees fahrenheit for 20 minutes.
  4. Place the salmon fillets onto the planks and discard the marinade. Cover, and grill for about 20 minutes. Fish is done when you can flake it with a fork. It will continue to cook after you remove it from the grill.

 

Roasted Kale and Yam Salad

Roasted Kale and Yam Salad

Ingredients

Roasted Yam and Kale Salad

Makes 6 servings
  • 2 jewel yams, cut into 1-inch cubes
  • 2 tablespoons olive oil
  • salt and freshly ground black pepper to taste
  • 1 tablespoon olive oil
  • 1 onion, sliced
  • 3 cloves garlic, minced
  • 1 bunch kale, torn into bite-sized pieces
  • 2 tablespoons red wine vinegar
  • 1 teaspoon chopped fresh thyme
Directions

1.  Preheat an oven to 400 degrees F (200 degrees C). Toss the yams with 2 tablespoons of olive oil in a bowl. Season to taste with salt and pepper, and arrange evenly onto a baking sheet.
2.  Bake in the preheated oven until the yams are tender, 20 to 25 minutes. Cool to room temperature in the refrigerator.
3.  Meanwhile, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Cook and stir the onion and garlic until the onion has caramelized to a golden brown, about 15 minutes. Stir in the kale, cooking until wilted and tender. Transfer the kale mixture to a bowl, and cool to room temperature in the refrigerator.
4.  Once all the ingredients have cooled, combine the yams, kale, red wine vinegar, and fresh thyme in a bowl. Season to taste with salt and pepper, and gently stir to combine.

 

4 Bean Soup Recipes

Here are some great high-fiber, low calorie soup recipes that are easy to prepare. Each recipe contains mostly vegetables, beans, and herbs with little oil or parmesan cheese for flavor. They are filling and are a great substitute for green salads in the winter. You can make a large amount and keep separated into portions to grab and heat up for a quick healthy meal.

Three Bean Minestrone

4 tablespoons extra-virgin olive oil
1 large white onion, peeled and diced
2 medium carrots, peeled and diced
2 celery stalks, diced
1 cup cooked (or canned, drained and rinsed) pinto beans
1 cup cooked (or canned, drained and rinsed) white kidney beans, cannelloni or Great Northern beans
1 cup cooked (or canned, drained and rinsed) light or dark red kidney beans
8 cups water or broth
rind from a small piece of Parmigiano-Reggiano (optional)
2 zucchini, diced
2 medium red tomatoes, diced
4 cups baby spinach
1 teaspoon black pepper
6 teaspoons extra-virgin olive oil for drizzling
optional – 6 tablespoons Parmigiano-Reggiano freshly grated

In a large stock pot over low heat, combine the olive oil and onions. Sweat the onions until wilted and soft, about 10 minutes. Add carrots and cook 3 minutes. Add celery, beans, water and Parmigiano-Reggioano rind and cook for about 20 minutes.

Add diced zucchini and cook for another 20 minutes. Add tomatoes and their juices, cover and cook at a low simmer for at least 30 more minutes.

Add spinach, season with kosher salt and black pepper, and cook 2 to 3 minutes longer.

Serve with a drizzle of extra-virgin olive oil and grated Parmigiano-Reggiano cheese. Serves 6.

Nutritional Info for 1 1/2 cups serving size
Calories: 280, Total fat: 16 g, Carb: 28gm, Fiber 10g, Protein 12 gm

Afternoon Bean and Turkey Soup
I found this recipe at www.BeanInstitute.com/recipes

1 or 2 turkey carcasses
½ cup dry light red kidney beans
½ cup small red beans
2 small or l large onion, chopped
1 – 2 cups peeled and sliced carrots
¼ green or sweet red pepper
4 stalks of celery and heart, including any leaves that are fresh and green
1 – ½ teaspoons dry thyme
1 teaspoon ground turmeric
1 teaspoon season salt
2 teaspoons salt
1 tablespoon dry parsley or ½ cup fresh
½ cup brown rice or whole grain
PREPARATION:
1 p.m. — Put 1 or 2 turkey carcasses in a large stockpot.
Cover with water. Simmer for 1 – 2 hours.
3 p.m. — Sort and rinse beans. Add beans to the pot. Simmer.
4 p.m. — Remove turkey from the pot to a platter. Cool. Add vegetables, herbs and spices. Simmer. Pull bones apart and remove meat and skin. Cut meat into small pieces. Stir the mixture to check for bones and gristle. Remove and discard all bones and gristle. Return meat to pot.
5 p.m. — Rinse brown rice in a sieve and add to the soup. Simmer.
6 p.m. — Serve with crackers or whole wheat bread, glass of milk and fruit dessert.
Refrigerate or freeze and label any leftovers for future use.
If you need to start later, combine steps. Two hours is the minimum cooking time to make a good broth, cook the meat off the bones and tenderize the beans. Brown rice needs 45 minutes to cook. Add or substitute the vegetables and seasoning your family prefers or you have available.
4 p.m. — Put everything but the rice in the pot. Use high heat, stir and tend the pot until it simmers. It will take 20 to 30 minutes. Adjust the heat to maintain a simmer.
5 p.m. — Add the brown rice.
5:45 p.m. remove the carcass. Return the meat to the soup and serve.

Nutrient information for 1 1/2 cups serving size: 144 calories, 7 g protein, 28 g carbohydrates,
7 g fiber

Kale and White Bean Soup
kale-white-bean-soup-46
Created by Chef Ann Cooper. Featured at the 2013 Beans For A Better Life seminar in Dallas, Texas.

Ingredients:
1½ cups onion, diced
1½ tbsp extra virgin olive oil
½ tsp garlic, minced
½ lb. (dry weight) cannellini beans, cooked (roughly 2½ cups cooked)
4 cups vegetable stock (plus a bit more to adjust liquid to your personal taste)
1 bay leaf
½ tsp fresh rosemary, roughly chopped
1 tsp kosher salt
1/8 tsp freshly ground black pepper
2 cups carrots, medium dice
7 cups kale, chopped
3/4 cup parmesan cheese, grated

Makes 8 servings.

Preparation:
kale-white-bean-soup-1
Sauté onions in oil for 5 minutes or until soft. Add garlic and cook for an additional minute.
Add cooked beans, stock, salt, pepper, bay leaf, and rosemary and simmer for 10 minutes.
Add carrots and cook another 5 minutes.
Add kale and cook about 12 minutes or until kale is tender. Add more vegetable stock if your soup needs more liquid, and warm through.
Check seasoning, adjust as needed, and serve sprinkled with grated parmesan cheese.

Nutritional Info for 1 1/2 cups serving size
Calories 171, Total fat 5.1g, Carb 20gm, Fiber 5.5g, Protein 10gm

– See more at: http://beaninstitute.com/kale-and-white-bean-soup/#sthash.HyBPQ7S6.dpuf

Lentil Soup

**Can use less oil to lower calorie content.**

1 onion, chopped
1/4 cup olive oil
2 carrots, diced
2 stalks celery, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
1 bay leaf
1 teaspoon dried basil
1 (14.5 ounce) can crushed tomatoes
2 cups dry French lentils
8 cups water
1/2 cup spinach, rinsed and thinly sliced
2 tablespoons vinegar
salt to taste
ground black pepper to taste

Makes 6 servings

Directions

In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.

Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.

Nutritional Info for 1 1/2 cups serving size
Calories 340, Total fat 10g, Carb 44gm, Fiber 21g, Protein 17gm

5 Quick and Easy Breakfast Ideas

“Breakfast is the most important meal of the day” is a saying we’ve heard many times.     Breakfast gives us energy to concentrate in school or at work, and helps with appetite control so you are not ravenous by lunch.  Here are some quick, nutritious ideas to start your day:

 

1. Smoothies – can be made-to-go

  • Use either low-fat milk, almond or soy milk as a base.  Add a frozen fruit and a fresh vegetable like kale.  Can also add some nuts for more protein.
  • Mix with hand mixer or blender.

 

2.  Breakfast Burrito – can be assembled quickly with protein and vegetables.

  • Try egg whites, sautéed peppers, spinach, black beans, avocado, or any vegetables in season.
  • Can make burrito day before and wrap in tin foil to grab-and-go.

 

3.  Mini Quiche in Muffin tins helps with portion size.    Mix some chopped vegetables into an egg whites and pour this into muffin tins. Bake at 350 degrees for 20 or 30 minutes and you have your ready-to-go breakfast.  Have with a toasted Light English Muffin.

 

4.  Plain or Vanilla Greek Yogurt – Ciobani or Fage

  • Add 1 Tablespoon granola or grape nuts for texture and fruit.

 

5.  Warm Oatmeal – Mix with water or low-fat milk and heat

  • Can also add apples and cinnamon or 1 Tablespoon Agave with cinnamon.