Feeding the mind, body and soul. Remember the old saying, you are what you eat? When you choose whole grains, a variety of colorful fruits and veggies, and lean proteins you’ll feel wonderful, inside and out!
Live Longer and Stronger – Good nutrition keeps muscles, organs, bones, and other parts of the body strong. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia. Also, eating sensibly means consuming fewer calories and more nutrient dense foods, keeping weight in check.
Sharpen the Mind – Scientists know that key nutrients are essential for the brain to do its job. Research shows that people who eat a selection of brightly colored fruit, leafy veggies, certain fish and nuts packed with omega-3 fatty acids can improve mental focus and decrease the risk for Alzheimer’s disease.
Feel Better Overall – Eating well is a feast for your five senses! Healthy meals give you more energy and help you look better, resulting in a self-esteem boost. It’s all connected — when your body feels good you feel good, inside and out.
Avocado and Crab Soup
- 1/2 C. lump crabmeat
- 1 celery stalk, diced
- 1/2 t. chervil, chopped
- 1 t. finely grated lemon zest
- 2 avocados
- 1 C. vegetable stock
- 2 T. crème fraîche
- 3/4 t. kosher salt
Halve and pit avocados; scoop flesh into a blender. Add vegetable stock, crème fraîche, lime juice, kosher salt, and 11/4 cups water. Purée until smooth. Season soup to taste with salt and pepper; chill. Divide soup among 4 bowls. Spoon crab salad into center of each bowl and serve.
Roasted Pear Salad
- 4 T. melted butter
- 2 T. olive oil
- 2 T. cider vinegar
- 1 t. water
- 1 t. honey
- 2 T. orange juice
- 1/4 t. salt
- 1 (10 oz) package mixed baby salad greens
- 2 t. orange zest
- 1/4 C. chopped toasted walnuts
- 2 oz crumbled blue cheese
- 1/4 C. dried cherries
In a bowl, toss pears with 1 half the melted butter. Place in a baking pan coated with nonstick cooking spray. Bake at 400° F for 10 minutes. Turn pears over; bake 5-7 minutes longer or until golden and tender.
Allow pears to cool at least 30 minutes in the refrigerator. Take two quarters (one half of one pear) of the pears and process through a food processor. Add the vinegar, water, honey, salt and white pepper; cover and process until smooth. While processing, slowly add olive oil.
In a large bowl, toss the salad greens, orange slices, blue cheese, nuts and cranberries. Arrange pear slices on top; drizzle with dressing.
Sauteed Flank Steak
- 1 large head cauliflower cut into florets (8 cups)
- 4 large garlic cloves, peeled
- 11/2 T. extra-virgin olive oil
- 2 t. chopped fresh thyme
- 1 (1-lb) piece flank steak, halved lengthwise (along the grain)
- 1/2 T. vegetable oil
- 3 oz baby arugula
- 1/2 C. fat-free/reduced-sodium chicken broth
- 2 t. red-wine vinegar, or to taste
Put oven rack in upper third of oven and preheat oven to 500° F.
Toss cauliflower, bell peppers, and garlic with olive oil, 1 teaspoon thyme, 1 teaspoon salt, and 1/2 teaspoon pepper in a large bowl. Spread in a large shallow baking pan and roast, turning over once or twice, until vegetables are tender and slightly charred, 25 to 30 minutes.
While vegetables roast, heat a dry 10-inch heavy skillet over moderately high heat until hot, about 3 minutes. Meanwhile, stir together remaining teaspoon thyme, teaspoon pepper, and 1/2 teaspoon salt in a small bowl. Pat steak dry and rub both sides with thyme mixture.
Add vegetable oil to hot skillet, then add steak and sauté, turning over once, 5 to 7 minutes total for medium-rare. Transfer to a cutting board and let stand, loosely covered with foil, 5 minutes.
Reserve roasted garlic cloves and 1 cup roasted bell peppers. Toss arugula with remaining roasted vegetables in pan to wilt, then transfer to a platter.
Blend reserved garlic and bell peppers with broth, vinegar, and salt and pepper to taste in a blender until smooth. Transfer sauce to a small bowl or sauceboat.
Holding a knife at a 45-degree angle, cut steak across the grain into thin slices and arrange on platter with vegetables. Pour any juices accumulated on cutting board over meat and serve sauce on the side.
Beef Cassoulet
- 11/4 lbs boneless beef top sirloin beef steak cut 3/4 in thick
- 1 T olive oil • 1/2 tsp salt
- 1/4 tsp pepper • 11/2 tsp olive oil
- 2 medium carrots cut into 1/4 in thick slices
- 8 oz button mushrooms quartered
- 1/4 cup dry white wine
- 2 16-oz cans small white beans, drained and rinsed
- 141/2 oz can diced tomatoes with garlic and onion, undrained
Cut steak into 3/4 in pieces. In large nonstick skillet, heat 1 T olive oil over med high heat till hot. Stir fry beef in 2 batches, 1-2 minutes each or till outside is not pink. Remove from skillet- season with salt and pepper.
In same skillet, heat 11/2 tsp oil over med heat till hot. Add carrots and onions. Stir fry 5 minutes or till crisp tender. Stir in mushrooms and wine. Continue stir-frying 5 min. Stir in beans and tomatoes. Cook 3 minutes. Return beef to skillet. Cook 2 min till hot. Serve over rice.
