Pears are packed with antioxidants, fiber, vitamins and minerals and will have your home smelling like fall in no time!
4 medium firm pears, preferably Bosc
½ cup maple syrup
½ tsp cinnamon
¼ cup finely chopped pecans
Preheat oven to 350 degrees. Quarter the pears length- wise, and remove the cores and stem ends. Arrange in a 9-by-9-inch nonstick baking pan. Combine syrup and cinnamon and drizzle over the pears, then scatter the pecans over the pears. Bake until the pears are tender but not overcooked, 25 to 30 minutes. Stir the mixture well about 15 minutes into the baking time. Cut into 8 even squares.
(Recipe courtesy of James F. Loomis, MD, MBA, Medical Director, Barnard Medical Center.)
Calories 122
Fat 2g
Cholesterol 0 mg
Sodium 3 mg
Carbohydrates 26.4 g
Fiber 3 g
Protein 2.4 g
Sugar 19.9 g
Potassium 150 mg
Love the recipe? Download the recipe: Roasted Maple Pecan Pears (PDF)
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Pears are packed with antioxidants, fiber, vitamins and minerals and will have your home smelling like fall in no time!
This Pineapple Mint Blueberry Smoothie is packed with antioxidants, fiber, manganese (important for bone development), and vitamin C (for immune health).
1 cup fat-free frozen vanilla yogurt
1 cup fresh blueberries
½ cup fat-free milk
1 tablespoon honey
2 ice cubes
2 tablespoons finely chopped mint (optional)
Place yogurt, blueberries, milk, mint, honey and ice cubes in blender container. Puree with on/off pulses about 30 seconds, or until mixture is thick and creamy. Pour into 2 glasses and garnish with mint.
Calories 196
Fat .25 g
Cholesterol 6 mg
Sodium 92 mg
Carbohydrates 42.5 g
Fiber 2 g
Protein 6.5 g
Love the recipe? Pineapple Mint Blueberry Smoothie (PDF)
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
This Pineapple Mint Blueberry Smoothie is packed with antioxidants, fiber, manganese (important for bone development), and vitamin C (for immune health).
Stone fruit like peaches have been shown to ward off obesity-related diseases such as diabetes and cardiovascular disease. They may also reduce bad cholesterol (LDL).
1½ teaspoons canola oil
1 small jalapeno chili, cored, seeded and minced
1 small garlic clove, minced
1 large shallot, minced
1 teaspoon grated fresh gingerroot
2 cups coarsely chopped peeled peaches (2 medium peaches)*
1½ tablespoons cider vinegar
1½ tablespoons brown sugar
1 dash chipotle chili powder or cayenne pepper
Salt and pepper to taste
1 tablespoon minced chives
* Use fresh peaches in the summer, frozen or water-pack canned peaches at other times of the year. Use peach chutney as a topping for roast chicken breast, tuna or salmon steaks, or over hamburgers.
Heat canola oil in medium saucepan. Add chili, garlic, shallot and gingerroot and sauté until tender, about two minutes. Stir in peaches, vinegar, brown sugar, chipotle chili powder, salt and pepper. Simmer mixture for 10 minutes or until fruit is tender. Sprinkle on chives just before serving.
Calories 75
Fat 2g
Cholesterol 230 mg
Sodium 85 mg
Carbohydrates 15 g
Fiber 1.5 g
Protein 11.5 g
Love the recipe? Download and keep a copy: Peach Chutney (PDF)
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
Stone fruit like peaches have been shown to ward off obesity-related diseases such as diabetes and cardiovascular disease.
Salmon is one of the most nutritious foods on the planet, loaded with nutrients, like omega-3 fatty acids, which may reduce your risk factors for disease. Perfect summer weeknight meal to take advantage of vitamin-packed summer tomatoes.
Serves 4
To make the salmon: Preheat the oven to 425 degrees F.
Heat 3 tablespoons of the olive oil in a medium (10-inch) sauté pan. Add the onion and sauté over medium-low heat for 5 minutes, stirring occasionally, until very tender but not browned. Add the garlic and sauté for 1 minute. Stir in the tomatoes, 1 teaspoon salt, and 1/2 teaspoon pepper and cook over medium-low heat for 10 to 15 minutes, stirring occasionally, until the liquid evaporates and the tomato sauce thickens slightly. Off the heat, stir in the vinegar and basil.
Meanwhile, place a large (12-inch) cast-iron pan over high heat for 5 minutes. Brush the salmon all over with olive oil, sprinkle liberally with salt and pepper and place it skin side up in the pan. Cook the fish for 3 to 4 minutes without moving them, until browned. Turn the salmon skin side down with a small metal spatula and transfer the pan to the oven for 8 minutes. (The salmon will not be completely cooked through.) Remove the fish to a serving platter, cover with aluminum foil, and allow to rest for 5 minutes.
Reheat the tomatoes, season to taste and serve hot, warm, or at room temperature along with the salmon.
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
Salmon is one of the most nutritious foods on the planet, loaded with nutrients, like omega-3 fatty acids, which may reduce your risk factors for disease.
Try this low-fat version of a delicious breakfast favorite containing blueberries, which are packed with antioxidants and vitamin C.
¼ cup olive oil
¾ cup unsweetened applesauce
1 cup soy milk
6 tablespoons maple syrup
1 ½ tablespoons vanilla extract
3 cups flour
2 teaspoons salt
1 ½ tablespoons baking powder
2 cups fresh or frozen thawed and drained blueberries
Combine oil, applesauce, soy milk, maple syrup and vanilla extract in a large bowl. Combine flour, salt and baking powder in a second large bowl. Sift or stir well to mix dry ingredients.
Pour liquids into flour mixture. Stir to form a batter; don’t beat. Fold in blueberries.
Spray muffin tin with nonstick cooking spray. Bake muffins in a preheated 350-degree oven. Small muffins bake in about 20 to 25 minutes; large muffins in 30 to 35 minutes.
Remove from oven. Cool muffins in tins for 2 minutes, then turn out onto wire rack to cool completely.
Calories 185
Fat 5.3 g
Cholesterol 193.5 mg
Sodium 358.6 mg
Carbohydrates 30.5 g
Fiber 2 g
Protein 3.7 g
Love the recipe? Download the recipe: Low Fat Vegan Blueberry Muffins (PDF)
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
Try this low-fat version of a delicious breakfast favorite containing blueberries, which are packed with antioxidants and vitamin C.
This delicious salad contains apples and tomatoes, both of which are high in antioxidants and fiber. They are also an excellent source of vitamin C, which can protect your eyesight and help prevent heart disease.
1 small head romaine lettuce, cut into ½ inch wide crosswise strips
2 medium tomatoes, cored, seeded and diced
1 small red onion, chopped
1 medium green apple, peeled, cored and diced
½ cup frozen, thawed corn kernels
1 ½ cups crushed, baked low-fat tortilla chips
1 small avocado, peeled, seeded and thinly sliced
⅓ cup pine nuts
1 teaspoon ground cumin
¼ cup red wine vinegar
½ cup extra-virgin olive oil
Salt to taste (optional)
Freshly ground pepper to taste
Mix all dressing ingredients together. Set aside.
Combine the lettuce, tomatoes, onion, apple, corn and tortilla chips in a large bowl. Drizzle with 3 tablespoons dressing. Toss gently but well. Top with avocado slices and serve immediately.
Calories 163
Fat 9g
Sodium 75 mg
Carbohydrates 20 g
Fiber 5 g
Protein 3 g
Adapted from “The Joslin Diabetes Great Chefs Cook Healthy Cookbook,” Simon & Schuster, 2002
Love the recipe? Download the recipe: Mexican Chopped Salad (PDF)
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This delicious salad contains apples and tomatoes, both of which are high in antioxidants and fiber.
Cod fish is high in vitamin B3, B6 and B12 and omega 3 fatty acids, which may help to lower inflammation and your risk of heart disease.
1 pound boneless, skinless cod fillets
1 tablespoon fresh lime juice
½ teaspoon chili powder
¼ teaspoon ground cumin
¼ teaspoon hot smoked paprika
¾ teaspoon salt, divided
½ teaspoon pepper, divided
1 tablespoon vegetable oil, divided
1 small onion, chopped
1 medium red bell pepper, cored, seeded and chopped
8 corn tortillas (5-inch)
1 cup sliced strawberries
1 cup diced ripe mango (1 small mango)
1 tablespoon minced fresh cilantro
2 teaspoons fresh lime juice
1 small green onion, minced (green part only)
1 small jalapeno chili, cored, seeded and minced
2 teaspoons honey
Combine strawberries, mango, cilantro, lime juice, green onion, chili and honey. Stir well and set aside while making tacos.
Place cod on a plate. Brush one side of cod with lime juice. Combine chili powder, cumin, Place cod on a plate. Brush one side of cod with lime juice.
Combine chili powder, cumin, paprika, ½ teaspoon salt and ¼ teaspoon pepper in a small cup. Rub onto cod, on lime juice side. Set aside 10 minutes while preparing vegetables.
Heat 1½ teaspoons oil in large skillet over medium heat. Add onion and bell pepper; add remaining ¼ teaspoon salt and ¼ teaspoon pepper. Cook 7 to 10 minutes, or until vegetables are tender, stirring frequently. Remove vegetables from skillet, set aside and keep warm.
Place remaining 1½ teaspoons oil in skillet; heat over medium-high heat until sizzling. Pour off any accumulated liquid and place cod, seasoned side up, in a single layer in the skillet. Cook 3 minutes. Gently turn over and cook 4 to 6 minutes or until fish is firm and lightly browned. Remove from skillet. Flake with a fork.
While fish is cooking, wrap tortillas in a damp paper towel. Microwave for 20 to 30 seconds or until warm and tender.
To serve, arrange fish chunks on tortillas. Top tortillas with a heaping tablespoon of onion and bell pepper; fold and serve. Serve salsa on side.
Note: If desired, grill cod instead.
Calories 285
Fat 4.5 g
Cholesterol 60 mg
Sodium 530 mg
Carbohydrates 35.5 g
Fiber 5.3 g
Protein 23 g
Love the recipe? Download the Cod Tacos with Strawberry Mango Salsa Recipe (PDF).
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Cod fish is high in vitamin B3, B6 and B12 and omega 3 fatty acids, which may help to lower inflammation and your risk of heart disease.
This healthy carrot ginger soup is made with fresh carrots, a hint of fresh ginger and a touch of white wine blended until creamy, perfect for lunch or dinner.
13 carrots peeled
1 large white onion
1½ oz. fresh ginger
6 cloves garlic
4 cups vegetable stock
½ cup white wine
Chop carrots and Onions in large dice and place in large pot. Peel and rough chop ginger and place in pot. Add cold wine and vegetable stock and bring all ingredients to a simmer. Simmer for 20 minutes and allow to cool for 10 min.
Place all ingredients in blender and blend smooth. Place in refrigerator and allow to cool overnight to allow flavors to fully develop. Season with kosher salt to taste.
Love the recipe? Download the Carrot Ginger Soup Recipe (PDF)
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This healthy carrot ginger soup is made with fresh carrots, a hint of fresh ginger, perfect for lunch or dinner.
Eggplants are the main attraction in this healthy, easy to make Grilled Ratatouille Salad recipe. Eggplants are high in antioxidants, may lower overall cholesterol and help improve blood flow. Add colorful red bell pepper, yellow summer squash and ripe tomatoes to this version of ratatouille for the perfect “flavor of summer” any time of year.
2 Japanese eggplants
1 medium sweet onion, such as Vidalia
1 medium summer squash
1 medium red bell pepper
Olive oil
2 medium ripe tomatoes, chopped
2 tablespoons chopped, pitted black olives
1 tablespoon chopped fresh basil
1 tablespoon chopped Italian parsley
½ teaspoon crushed dried oregano
¼ teaspoon crushed dried thyme
1 tablespoon red wine vinegar
Salt and pepper to taste
¼ cup grated Parmesan cheese
2 cups cooked brown rice, optional
Slice the eggplants ½ inch thick. Slice the onion ½ inch thick. Quarter the squash lengthwise. Cut the bell pepper into ½ inch pieces lengthwise. Brush the eggplant, onion, bell pepper and squash lightly with oil.
Place in a vegetable basket and grill on a hot grill. Remove the onion, bell pepper and squash after 10 minutes or when browned and tender; remove the eggplant after 12 minutes or when browned and tender.
Coarsely chop the grilled vegetables. Place in a bowl. Add the tomatoes, olives, basil, Italian parsley, oregano, thyme, 1 tablespoon olive oil, vinegar, salt and pepper to taste. Toss with cheese. Spoon rice onto 4 plates, if desired. Top with ratatouille.
Calories 260
Fat 10 g
Cholesterol 4 mg
Sodium 450 mg
Carbohydrates 33 g
Fiber 4.5 g
Protein 6.7 g
*Per serving information includes rice seasoned with ¼ tsp salt.
Love the recipe? Download the recipe: Grilled Ratatouille Salad (PDF)
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
Eggplants are the main attraction in this healthy, easy to make Grilled Ratatouille Salad recipe.
If you have never prepared kale, you will see the direction say to massage the dressing into the kale. Sounds strange right? But do it anyway, it will make a huge difference. The leaves transform from tough to tender as the cellulose structure breaks down, it will even change to a deeper, darker green.
5 bunches black Tuscan kale
1 tablespoon red pepper flakes
¾ cup dried blueberries
½ cup fresh lemon juice
¼ cup honey
1½ cup olive oil
1 teaspoon salt
½ cup fresh lemon juice
¼ cup honey
1½ cup olive oil
1 teaspoon salt
Place all ingredients in blender and blend for 1 minute.
Clean stem off kale and chop in to ½ in strips.
Toss cleaned and chopped kale with ½ cup of lemon vinaigrette. Lightly massage the dressing into the kale. This should be done at least 8 hours before you serve kale; overnight is preferred.
Right before serving, place kale, red pepper flakes, dried blueberries and ½ cup of the lemon vinaigrette into a mixing bowl. Toss all together; add more vinaigrette if desired. Season with salt and pepper to taste.
Love the recipe? Download the Kale Salad with Lemon Vinaigrette Recipe (PDF).
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
If you have never prepared kale, you will see the direction say to massage the dressing into the kale.