A quick dinner to make that puts a smile on everyone’s face. Salmon has so many health benefits that I often order it when we dine out. This Oriental take on one of my favorite fish dishes is so yummy, that everyone always wants seconds. While many people like to use brown sugar on salmon, the orange juice and ginger adds flavor without masking the true taste of the salmon. Makes 4 servings.

1 lb Salmon
2 tsp low sodium soy sauce
1 Tbsp of frozen orange juice concentrate
2 cloves garlic, minced
1 Tbsp sesame oil or olive oil
1 Tbsp dried ginger
Pepper to taste
1 tsp toasted sesame seeds
Chopped parsley for garnish

Directions

1. Arrange fish in lightly sprayed baking dish.
2. Combine all ingredients in small bowl.
3. Drizzle mixture over fish.
4. Let marinate for 30 minutes in refrigerator.
5. Preheat oven to 350 degrees.
6. Place fish in oven and bake for 30 minutes until golden and flaky.
7. Serve over rice and mixed veggies.

Health Benefits
Salmon is a great source of protein and is high in omega 3 fatty acids. Easily digestible, salmon is an excellent choice for women’s fitness and health plans that target cardiovascular benefits. Salmon improves vision and helps to prevent non-fatal strokes and lower blood pressure. It is also known to stabilize sugar levels and improve brain function. Eat healthy and be pretty and smart, too

Isn’t this sensational?  Tell us what you think by leaving a comment.

In the evening or during football season, it’s always nice to have some healthy snacks on the ready for when the family gets the munchies. This little treat is a family favorite but my youngest son, Dante likes it the best! The spices remind me of Autumn and is great for serving during a football game. Makes 16 half cup servings.

2 cups Pretzel Goldfish crackers
3 cups low-fat granola
1/2 cup sesame sticks, broken up (choose whole wheat or honey wheat)
3 cups chopped mixed dried fruit
PAM Fat-Free Butter-Flavored Cooking Spray
1 tsp all spice
1 tsp nutmeg
1 tsp cinnamon

Directions
1. Mix all ingredients and spray lightly with PAM.
2. Sprinkle with all spices and toss.
3. Bake at 350 degrees for 15 to 20 minutes.
4. At 10 minutes into cooking time, stir ingredients to cook evenly.
5. Cool and eat, or store at room temperature.

Health Benefits
Low in fat, calories, sodium and sugar. Healthy snacks such as these are important to women’s fitness. We need at least two snacks each day and it’s great to be able to indulge in something so tasty and delightful.

Love this snack as much as we do?  Tell us about it in the comment space below:

Vegetables are great for snacking, but everyone wants a little dip on the side. This very vital vegetable dip will add zing to your vegetables without masking the flavor. Makes 12 servings and is great at parties or just set it down in front of the family and watch it disappear.

2 cups low-fat cottage cheese
1/2 cup chopped scallions
4 tsp fresh lemon
1 tsp low-sodium soy sauce
2 tsp mustard
1/2 cup chopped pimiento
1/2 cup chopped fresh chives
2 clove garlic, minced

Directions
1. Place all ingredients in processor or blender.
2. Process until smooth.
3. Serve with an assortment of raw vegetables, including broccoli, mushrooms, carrots, celery, cucumber slices, cherry tomatoes, or anything you like.

Health Benefits
A good women’s fitness program will include at least five servings of vegetables each day that’s why a veggie dip like this is so great to make. This dip is low in calories, fat, sodium and sugar. The scallions, pimiento, chives and garlic aid digestion and add flavor to this delightful dip.

Love this dip?  Leave a comment in the space below:

Shhhh! Mom doesn’t know that I stole this recipe from her pantry. These are signature ‘shrooms that everyone always asks her to make. I needed something different for a party I was having, so I “borrowed” this recipe and decided to share it with all my women’s fitness friends at Fitness4Her.

20 large mushrooms
1 medium onion
Vegetable PAM cooking spray
1/4 cup chopped parsley
2 Tbsp white wine
2 Tbsp chopped pimiento
1/2 cup Italian bread crumbs
1/2 cup grated parmesan cheese (fat-free, preferred)
1 garlic clove, minced
Salt and pepper to taste (optional, because the cheese will add salt to the dish)

Directions
1. Remove mushroom stems and chop, reserve caps.
2. Spray large skillet with vegetable spray.
3. Heat over medium heat until hot.
4. Add chopped mushroom stems, onion, parsley, and sauté until onion is tender.
5. Stir in wine, pimiento, garlic, bread crumbs, and parmesan cheese.
6. Season to taste with salt and pepper (optional).
7. Arrange mushroom caps in shallow baking pan.
8. Spoon cheese mixture into caps.
9. Bake at 350 degrees until mushrooms are tender and cheese mixture is heated through, about 10 to 15 minutes.

Health Benefits
Low in calories and fat, mushrooms are a great source of potassium and selenium, an antioxidant that works to protect cells from the damaging effects of free radicals. Important for women’s fitness and health, mushrooms are nutrient dense and add flavor with very few calories.

Mom’s recipes are fabulous, aren’t they?  Tell us your opinion by leaving a comment.

Seafood is great anytime and shrimp is one of my family’s favorites. Serve this cocktail with homemade zesty sauce for a low calorie entree that’s sure to please.

3/4 cup low-sodium catsup
2 Tbsp prepared horseradish
2 Tbsp fresh lemon juice
1/4 finely chopped celery
1 Tbsp fresh basil leaves
1 Tbsp minced parsley
1 tsp Worcestershire sauce
Dash red pepper sauce

Directions
1. Combine all ingredients and chill.
2. Steam or boil 1 lb frozen or fresh shrimp or use ready to eat shrimp from your grocer’s freezer.
3. Drizzle with lemon juice.
4. Lay 4 to 6 shrimp on individual lettuce leaves for each serving.
5. Spoon Zesty Sauce onto lettuce leaf, or serve it in individual ramekins for each of your guests.

Health Benefits
A great source of protein, shrimp is low in fat and a wonderful choice for those concerned with women’s fitness. The flavorful herbs aid digestion and make this meal exceptional.

Share your favorite seafood recipe in the comment space below: