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Eat Tasty, Live Healthy |
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Seasonal Menus
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October
Vegetables and Fruits in season this month: artichokes, avocados, basil, beets, bell peppers, broccoli and broccoli rabe, Brussels sprouts, cabbages (including Napa and bok choy), carrots, cauliflower, celery, celeriac or celery root, chards, collards, corn, cucumbers, leafy greens (such as arugula, Asian greens, kale, lettuces, mustard, spinach, watercress), eggplant, fennel, garlic, green and wax beans, kohlrabi, leeks, mushrooms, okra, onions (Bermuda, Vidalia and green), parsnips, peppers, potatoes, radishes, summer squash (zucchini, pattypan, ie.), sweet potatoes, tomatoes, winter squash (butternut, acorn, ie.), almonds, apples, Asian pears, blackberries, figs, grapefruit, grapes, kiwi, kumquats, lemons, melons (casaba, canary, canteloupe, and honeydew, to name a few), nectarines, pears, persimmons, pomegranates, raspberries, hubarb, strawberries, walnuts
These instructions accompany the menus and recipes that are distributed to Alpha Plan subscribers. For more information about Alpha Living, please view our website at uniweightloss.com. If you would like to join us, please call the doctor’s office for an initial appointment and nutritional consultation.
Quick Reminders:
• Remove the skin from all chicken before cooking.
• A small amount of salad dressing on a big salad must be tossed thoroughly to distribute the flavors.
• Ingredients listed in green on the menu can be used in large amounts.
• If using canned ingredients, don’t forget to make sure they don’t have the “bad” ingredients in them.
Light Vinaigrette (makes about 3 tablespoons)
2 tablespoons good quality olive oil or canola oil
1 tablespoon cider, rice, or balsamic vinegar
salt and pepper to taste
Mix together until emulsified. This can be made in a jar and then shaken to mix. Keep refrigerated.
Calories: 85 per tablespoon
Pumpkin Walnut Muffins (Makes 12 muffins)
This recipe is a modified version of muffins found in the Moosewood Low-Fat Cookbook.
1-1/4 cup flour
1 tablespoon baking powder
½ teaspoon salt
¼ teaspoon ground cinnamon
½ cup chopped walnuts
1 cup rolled oats, ground in a blender until the consistency of coarse flour
1 egg and 1 egg white
¾ cup pumpkin puree (or butternut or sweet potato)
¾ cup evaporated skim milk
½ cup unsweetened pineapple juice
2 tablespoons canola oil
¼ cup packed brown sugar
Preheat the oven to 400 degrees. In one bowl, stir to combine all the dry ingredients to include the flour, baking powder, salt, cinnamon, walnuts, and oats. In a second bowl, lightly beat the whole egg and egg white together. Stir in the rest of the ingredients, pumpkin, milk, pineapple juice, oil, and sugar, until combined. Add the wet ingredients to the dry ones and fold together until just combined.
Spoon the batter into paper-lined muffin cups. Bake for 20-25 minutes or until a toothpick inserted in the center of the muffin comes out clean. Cool for 5 minutes then turn out on a rack to cool completely.
These may be frozen in an airtight bag and brought out when needed.
Note: You may use canned pumpkin. Or, if you wish to use fresh pumpkin, butternut squash (or other winter squash) or sweet potato, simply peel the vegetable first. Then, chop the vegetable into cubes and boil until fork tender. Then, puree in a blender or cuisinart. This makes a great base for other recipes such as Soup!
Calories: about 200 for a 3-ounce muffin
Healthy Egg Salad
3 whole eggs, hard boiled
Mayonnaise and mustard
Mash one whole hard-boiled egg and 2 hard-boiled egg whites. You may discard the other 2 hard-boiled yolks. Mash with 2 teaspoons healthy mayonnaise and 1 teaspoon mustard. Season to taste with salt and pepper. Spread on your whole grain breads.
Calories: approximately 135 calories, not including the bread
Pumpkin Soup (serves 3)
This is a flexible recipe. You may add or take away your favorite herbs, spices, and added veggies.
1 onion, chopped
1 tablespoon butter
1-1/2 cups pumpkin puree
½ Granny Smith apple, peeled and chopped
2 tablespoons flour
1 teaspoon curry powder
1-1/2 cup chicken broth
¾ cup milk
In a large saucepan, saute the onion in butter about 5 minutes, until soft. Add the pumpkin (or other squash) and apple. Saute until butter is absorbed, about 3 minutes, stirring occasionally. Stir in the flour and curry powder. Cook for 2 minutes. Slowly add the chicken broth and milk and stir until all are combined. Simmer slowly uncovered for 15-20 minutes until the vegetables are tender.
At this point, if you use puree, you may or may not blend the soup to mix in the onions. If you use cubed pumpkin, the entire soup must be pureed to smooth it out.
Add salt, pepper, and sugar. Serve.
This soup improves with keeping. Prepare a day or two in advance if time allows. Keep refrigerated.
Calories: 175 per serving
Fall Sandwich
I recently was served this lunch in San Francisco. It was really exceptional.
Thinly slice the pear and place on the toast. Then, thinly slice the cheese and layer on top of the pears. Toss the arugula with the light vinaigrette and press on top of the fruit and cheese. Top with the other slice of bread, cut diagonally and serve with side salad.
Calories: 345
Halibut with Peppers
Drizzle fresh lemon juice on the halibut and season with salt and pepper. Broil or grill the fish until cooked through. While the fish is cooking, saute the peppers with 1 tablespoon olive oil, ½ clove of chopped garlic, and 1 fresh chopped shallot until crisp tender. When this is cooked until tender, this will be spooned over the cooked fish. Serve with the salad and roll.
Calories: 230 per serving of the fish
Chicken and Apples (serves 2)
Grill, broil or poach a half chicken breast (usually between 6-8 ounces). Slice into six or more equal slices. Saute the apple slices in the butter in a small skillet until soft and tender. These may be seasoned with salt and pepper, cinnamon, or nutmeg depending on your favorite way to eat soft cooked apples. Spoon these over the chicken and serve with the suggested side dishes.
Calories: 220 per serving
Black Bean Chili
Rinse two cans of black beans in a strainer in the sink. While they are draining, saute one whole onion and one large carrot finely chopped in 2 tablespoons olive oil until soft using a 2-quart saucepan. Add the drained beans to the sauteed onion and carrot. Add ½ cup (or more if needed) chicken broth or water and bring to a simmer. Cook until the beans are soft. Add your choice of spices and herbs: cilantro, salt, pepper, thyme, cumin, and chili powder to name a few. This is another very flexible yet essential recipe for our diets which require beans and the protein and fiber that they contribute to our health.
This recipe is great with a few healthy toppings which add negligible calories: fresh chopped or plucked cilantro, 1 teaspoon plain yogurt or sour cream, and/or fresh limes squeezed over all
Calories: 220 per cup
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