Breakfast
Florida Fruity Sunny Smoothie
This cool and creamy drink is delicious for breakfast or as a snack. The flaxseed oil adds healthy monounsaturated fatty acids that have been proven to fight belly fat.
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Ingredients:
1 ½ cups frozen mango cubes or peach slices, slightly thawed or 1 large mango, peeled and sliced.
1 cup hulled, halved fresh strawberries
1 cup fat-free vanilla yogurt or light vanilla soy milk
½ cup chilled mango nectar
1 Tbsp frozen pineapple juice concentrate, slightly thawed
1 Tbsp flaxseed oil
Preparation:
• Place mango, strawberries, yogurt, nectar and juice concentrate in blender. Add about 5 ice cubes if you use fresh mango. Blend well until smooth.
• Add flaxseed oil and blend for 2 seconds. Pour into 2 chilled glasses.
• Serves 2
Per Serving: Saturated Fat: 1.5g, Protein: 8g, Sodium: 86mg, Total Fat: 14g, Carbs: 65g, Fiber: 5g,
Cholesterol: 2mg. For those who insist on counting the Calories: 399.
Lunch
Panini Style Roast Beef Sandwich with Creamy Dijon, Tomato and Avocado
Ingredients:
4 slices low-calorie multigrain bread
4 oz thin deli sliced lean roast beef
1 beefsteak tomato
½ avocado, sliced
¼ cup baby arugula
1 tsp Dijon mustard
¼ tsp extra virgin olive oil
Preparation:
• Top 1 slice of bread with roast beef, tomato, avocado and arugula. Spread remaining slice with mustard and lay face down on arugula.
• Heat nonstick grill pan over medium heat until hot. Brush sides of sandwich lightly with oil and place in pan. Set a skillet with a heavy-bottom, on top of sandwich and cook 1 to 2 minutes per side. Should be warm in center.
• Serves 2
Per Serving: Saturated Fat: 2g, Protein: 17g, Sodium: 639mg, Total Fat: 12g, Carbs: 25g, Fiber: 4g,
Cholesterol: 30mg. For those who insist on counting the Calories: 251.
Dinner
Dijon Salmon with Dill Cream Sauce
This is a low-fat, low-calorie, heart-healthy dish that is good for your entire family. A delightful fish entrée with mouth-watering flavor, tastes great with steamed broccoli.
Ingredients:
1 cup fat-free sour cream
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 ½ lb salmon filet with skin, cut in center
½ tsp garlic powder
½ tsp black pepper
Fat-free cooking spray, as needed
Preparation:
• Whisk sour cream, dill, scallions, lemon juice, and Dijon mustard together in large bowl until well blended.
• Preheat oven to 400º F; and spray baking sheet with nonstick fat-free cooking spray.
• Place salmon, skin side down on baking sheet.
• Sprinkle with garlic powder and pepper, then spread with sauce made in Step 1.
• Bake salmon until opaque in center, or about 20 minutes. For best taste, do not over bake.
• Serves 4.
Per Serving: Saturated Fat: 2g, Protein: 27g, Sodium: 229 mg, Total Fat: 7g, Carbs: 5g, Fiber: less than one gram,
Cholesterol: 76mg,
Potassium: 703g. For those who insist on counting the Calories: 190.
How to Select Salmon, Fish and Seafood
The lovely pink-hued salmon can be served in a variety of ways and is always a favorite among fish lovers and enjoyed even by those who are not always fond of fish. It’s delicious and nutritious with omega 3 fatty acids. The season for the different species of salmon ranges from early summer to late fall, however, with increased production of farm-raised salmon this healthy fish can be found fresh in local supermarkets year round.
The salmon flesh ranges in color from pink to red to orange with some varieties richer in important omega 3 fatty acids than others. Two examples of salmon, chinook and sockeye are fattier fish than pink and chum and contain great amounts of healthy omega 3 fatty acids.
Just two servings of Omega-3-rich fish per week can lower triglycerides. Triglycerides are a form in which fat is carried in your bloodstream. In normal amounts, triglycerides are important for good health because they serve as a major source of energy. High levels of triglycerides, however, are associated with high total cholesterol, high LDL (bad) cholesterol and low HDL (good) cholesterol), and therefore, with an increased risk of cardiovascular disease.
Salmon is sold in many different forms. Fresh salmon is available as a whole fish or in steak or fillet form. Salmon is also available frozen, canned, dried or smoked. Whenever possible, choose wild rather than farm raised salmon.
Sockeye salmon are an exceptionally rich source of vitamin D: a 4-ounce serving of baked or broiled sockeye salmon provides 739.37 IU of vitamin D. The same 4-ounce serving of chinook salmon, another excellent source of vitamin D, supplies 411 IU.
Fresh whole salmon and other whole fish should be displayed buried in ice, while fillets and steaks should be placed on top of the ice. Smell is a good indicator of freshness. Once the fishmonger wraps and hands you the fish that you have selected, smell it through the paper wrapping and return it if it does not smell right.
Smoked salmon should not have dry or brown edges. In addition, avoid smoked salmon that is very shiny or is leaking moisture as it is probably not too fresh.
When storing all types of seafood, including salmon, it is important to keep it cold since fish is very sensitive to temperature. Therefore, after purchasing salmon or other fish, make sure to return it to a refrigerator as soon as possible. If the fish is going to accompany you during a day full of errands, keep a cooler in the car where you can place the salmon to make sure it stays cold and does not spoil. Out ice or a couple of those plastic blue ice and freeze the night before.
The temperature of most household refrigerators is slightly warmer than ideal for storing fish. So, in order to ensure maximum freshness and quality, it is important to use special storage methods to create the best temperature for holding the fish. One of the easiest ways to do this is to place salmon, which has been well wrapped, in a baking dish filled with ice. The baking dish and fish should then be placed on the bottom shelf of the refrigerator, which is its coolest area. Replenish ice one or two times per day.
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