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“I liked keeping a food diary” - Averlynn, age 9 - Phantom Phitness Club
Seasonal, Nourishing Recipes
Summer
Summer is here and the Grillin' is Easy!
Nothing is easier than firing up the grill for an easy, tasty summer dinner. Read below for a fresh chicken entree and an exciting take on dessert -- all done on the grill!
Grilled Chicken with Fresh Grape Glaze
Grapes are probably the last thing you'd expect to put on chicken, but the combination of soy sauce, balsamic vinegar and rosemary really work well. The natural sugars caramelize giving the dish that charred crust that makes grilled food great!
While you've got the grill on, why not impress your friends with this deceptively simple dessert cooked right on the grill!:
Fall
Butternut Squash Apple Soup
Ingredients:
3 cups Vegetable stock
1 lb. Butternut squash, peeled, seeded, and chopped
2 Tart-sweet apples, peeled, cored, chopped
1/8 tsp. Dried rosemary
1/4 cup Unsalted butter
1/4 cup Unbleached all purpose flour
Directions:
Combine first 4 ingredients in a heavy saucepan over medium high heat. Bring to a boil. Reduce heat to low, cover and simmer 10 to 15 minutes until squash is tender. Transfer to a food processor or
blender. Puree until smooth. Return squash mixture to saucepan. Melt butter in another saucepan over medium heat. Whisk flour and cook 2 to 3 minutes or until mixture is bubbly. Whisk this into the
squash mixture. Simmer about 15 minutes over low heat. Do not boil. Serve with a salad for a quick, delicious meal! Suggestion: double the recipe and save for a later date.
Spring
Spring's Freshest Ingredients (that you've been too intimidated to try!)
I admit, I am no great experimenter when it comes to cooking with new vegetables. Swiss Chard always sounds so healthy & hip, but I have not a clue how to prepare it. I've selected a few seasonal, fresh veggies that perhaps you, like me, could benefit from learning how to turn from healthy into tasty!
Fresh Artichokes
Fresh artichokes look intimidating, especially when it is so easy to buy the jarred, marinated variety. But packaged artichokes are usually soaking in oil and may have added sodium or other unhealthy jar-mates. Go for the fresh choke and you'll avoid additives and get right to the antioxidants, fiber, vitamins and minerals this veggie has to offer.
Click for Recipe: ARTICHOKES STUFFED WITH RICOTTA AND SALAMI
Radishes
Often relegated to a garnish, the radish rightfully deserves its place on your plate. This little root is low in calories and a good source of fiber, vitamin C, and potassium. When shopping for radishes, take note of the size of the bulbs. If they're too big, they might be cracked or have a hollow center. Their leaves should look crisp and green, not yellow.
Click for Recipe: Fish Tacos with Salsa Verde and Radish Salad (In honor of Cinco de Mayo)
Swiss Chard
Chard's thick, crunchy stalk and hardy, wide leaves have a taste that is "half spinach, half beet" says Sarah Krieger, RD and National Spokesperson for the ADA. Chard is chock-full of vitamins and minerals, especially magnesium, which can relax muscles and boost levels of mood-lifting serotonin in the body. Plus, it's a great source of iron for vegetarians who may not be getting enough without eating meat, says Krieger.
Click for Recipe: Braised Swiss Chard with Currants and Feta
Fava beans
have been a staple of Mediterranean and Middle Eastern cuisine for centuries, and more American cooks are becoming familiar with them. Experiment with Fava beans with this seasonal, easy, healthy recipe:
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