There's more to healthy nutrition than meets the eye – proper nutrition comes down to the right serving size, eating foods naturally rich in fiber, vitamins and minerals, the right amount of protein and keeping your sugar and sodium in-take in check. In honor of March's National Nutrition Month, arm yourself with the right knowledge and recipes for life (not just the month).
QUINOA AND CARROT SALAD created by Executive Chef at Pritikin Longevity Center + Spa, Anthony Stewart. Serves 4 to 6
- ¾ cup uncooked quinoa
- 1 cup carrots, shredded
- 1 teaspoon garlic, finely chopped
- 1 teaspoon onion, finely chopped
- 1 teaspoon dried oregano
- 1 teaspoon fresh mint, finely chopped
- 2 tablespoons orange juice (or more, if desired)
- ½ seedless cucumber, chopped (optional)
In a medium bowl, combine quinoa, carrots, garlic, and onion.
Add oregano, mint, and orange juice.
Add cucumber, if desired.
Toss to combine.
- ¾ cup uncooked quinoa
- ½ cup balsamic vinegar
- 2 cups fresh blueberries
- 4 four-ounce salmon fillets
Bring quinoa and 1-1/2 cups water to a boil in a medium saucepan. Reduce heat to low, and cover and simmer until tender and most of the liquid has been absorbed, about 15 minutes.
While quinoa is simmering, pour balsamic vinegar and blueberries into a small saucepan. Bring to boil on the stove. Reduce heat and stir regularly under mixture is reduced by half, about 10 minutes. Remove from heat.
To grill salmon, place your fillets on grill rack lighted misted with oil spray, and directly over coals. Grill, uncovered, for 4 to 6 minutes per 1/2-inch thickness, or until fish begins to flake when tested with a fork. Turn the fish once halfway through grilling.
If your fillets still have skin, remove the skin after grilling.
On 4 individual plates, divide quinoa. Top with salmon. Top salmon with blueberry sauce. Garnish each plate, if desired, with a few fresh blueberries.
SWEET POTATO & APPLE SALAD created by Executive Chef at Pritikin Longevity Center + Spa, Anthony Stewart.
- 5 cups sweet potato, diced and cooked
- 2 cups apple, diced
- 1 tablespoon lemon juice
- 8 ounces fat-free sour cream
- ½ teaspoon cinnamon
- 1 tablespoon apple juice concentrate
- ½ tablespoon vanilla extract
Garnish with pineapple leaves and sliced fresh strawberries
- 1# fat free cream cheese
- 2 oz fat free ricotta cheese
- 2 C roasted pumpkin (pureed)
- ½ C Splenda
- 3 oz silken tofu
- 1 t vanilla extract
- ¼ c egg white
- ½ t lemon rind
- 1 t lemon juice
- 1 t cream tartar
- ¼ tsp Xanthan gum
- ¼ c Silk vanilla soya milk
- 2 Asian sliced very thin and cooked in apple juice and ginger for two minutes
- In a food processor or cake mixer, mix cream cheese and half the amount of Splenda until creamy.
- In a food processor blend tofu and ricotta cheese, with remaining Splenda and xantham gum until smooth.
- Add tofu mixture to cream cheese mixture mixing on low speed. Add all other ingredients except cooked Asian pear and pumpkin and mix well.
- Divide the mixture into two halves. Add pumpkin puree to one half of the mixture and mix well.
- In a lightly grease pie dish layer with asian pear slices then pour pumpkin cheese cake mixture, add a layer of Asian pear them pour regular cheese cake mixture
- Bake in hot water bath at 350 degrees for 10 minutes, and then reduce to 275 degrees for 25 minutes.