It’s time for a few great recipes brought to you by the minds and likings of the Clean Eating Magazine. This magazine and their on-line site offers great, fresh recipes to meet almost anybody’s needs. Today’s salad is full of antioxidants, iron and omega-3 fatty acids. Buy in season and enjoy! The main meal and dessert are refreshing and lower in fat but don’t lack in the flavor of the traditional variety! Listen to your body and enjoy the right amount for you!
THE STARTER:
MEGA BERRY ANTIOXIDANT SPINACH SALAD
by Candace Kumai
INGREDIENTS:
- 4 cups roughly chopped fresh spinach, stems trimmed
- 1/2 cup fresh blueberries
- 8 large strawberries, hulled and thinly sliced
- 2 tbsp raw honey
- 2 tbsp spicy brown mustard
- 1/4 cup balsamic vinegar
- 1/4 tsp sea salt
- 1/2 cup unsalted walnuts
- 1/4 cup crumbled goat cheese (about 1 oz), optional
INSTRUCTIONS:
In a large bowl, toss spinach with blueberries and strawberries. In a small bowl, whisk together honey, mustard, vinegar and salt. Drizzle 3/4 dressing over salad, then sprinkle walnuts over top. Serve sprinkled with cheese, if desired, and remaining dressing on the side.
Nutrients per serving: Calories: 181, Total Fat: 10 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 7 g, Carbs: 21 g, Fiber: 3 g, Sugars: 15 g, Protein: 3 g, Sodium: 238 mg, Cholesterol: 0 mg
THE MEAL (LUNCH OR A LIGHTER SUMMER DINNER)
A Better Monte Cristo Sandwich
By Joanne Lusted
INGREDIENTS:
- 1 lb turkey breast scaloppini (thinly sliced turkey), cut into 4-oz pieces
- 2 tsp olive oil, divided
- 1 1/2 tsp dried oregano
- Sea salt and fresh ground black pepper, to taste
- 1/2 cup egg whites
- 2 tbsp skim milk
- Ground cayenne pepper, to taste
- 3 tbsp Dijon mustard
- 8 slices whole-grain bread
- 1 cup baby spinach leaves
- 1 pear, thinly sliced
- 4 1-oz slices low-fat Swiss cheese
INSTRUCTIONS:
- In a small bowl, season turkey with 1 tsp oil, oregano, salt and black pepper.
- Heat a nonstick sauté pan over medium-high heat. Add turkey and sauté until light golden at edges and fully cooked throughout, about 2 to 3 minutes per side. Remove from heat and set aside.
- In a shallow dish, whisk together egg whites and milk. Season with salt, black pepper and cayenne. Set aside.
- Spread about 1 tsp (adjust to taste) Dijon mustard on 1 side of each bread slice and place, Dijon-side-up, onto a flat work surface. Layer equal parts spinach, pear and turkey onto 4 slices of bread. Top each stack with 1 slice cheese and another slice of bread, Dijon-side-down, pressing gently.
- In a medium nonstick sauté pan, heat remaining tsp oil over medium heat.
- Using a spatula, carefully dip 1 side of a sandwich into egg mixture (egg mixture should go about halfway up the bread slice when immersed). With your hand on the top of the sandwich and spatula underneath, carefully flip to immerse the other side in egg, then gently transfer to hot pan. Sauté sandwich, turning once, until golden brown and crisp, about 5 minutes total. Remove from pan. Repeat with remaining sandwiches. Cut sandwiches in half and serve immediately.
THE DESSERT:
Avocado Lime Frozen Yogurt
INGREDIENTS:
- 4 medium ripe avocados
- 1 cup strained low-fat natural plain yogurt
- 1/2 cup skim milk
- 1/2 cup agave nectar
- 1/2 cup lime juice
- Pinch sea salt
OPTIONAL GARNISH
- 3 cups fresh tropical fruit (such as pineapple, mango, melon or passion fruit), cut into chunks
INSTRUCTIONS:
- Cut avocados in half, remove pits and scoop flesh out from skins with a spoon. Cut flesh into large chunks; you should have about 3 cups. Place all ingredients, except garnish, into a food processor and purée until smooth, about 2 minutes. While puréeing, stop mixer every 30 seconds or so to scrape down the sides of the bowl with a spatula. Scoop mixture out into a shallow non-reactive freezer-safe container – 9 x 9-inch is ideal. (At this point, if using a commercial ice-cream machine, freeze mixture according to manufacturer’s instructions.)
- Place container with yogurt mixture into freezer for about 30 minutes, or until mixture begins to freeze slightly around the edges. Scrape down the edges with a spatula and mix yogurt thoroughly with a whisk, blending in ice crystals until mixture is creamy again, about 2 to 3 minutes. Place container with yogurt back into freezer for an additional 30 minutes. Remove from freezer and repeat the process of scraping the sides and mixing 2 more times, for a total of 3 times. Each time the mixture will get a little harder to whisk. After the third mixing, place mixture back into the freezer until hardened and ready to eat, about 2 to 3 hours.
- Remove from freezer and scoop into serving bowls. If yogurt is too hard to scoop, allow it to warm slightly for a few minutes on the counter until softened. Top with chunks of fresh tropical fruit, if desired, and serve immediately. Best if consumed within 1 week. Store covered in a sealable freezer-safe container in the freezer.
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