recipes

By Catherine S. Katz, Ph.D.

Catherine developed the recipes and meal plan for The Flavor Full Diet

She also contributes to ABetterBagOfGrocies.com

Prepared by The Culinary Team @ Griffin Hospital Dining Services.

You can throw this dinner together in just 15 minutes. You can also make this recipe with chicken!

Ingredients

Serves 4 *
1 1/2 pounds tuna steak (sushi grade)
1/4 cup frozen 100% orange juice concentrate, thawed
1 tablespoon natural honey
1 tablespoon Dijon mustard
Pinch of salt
Freshly ground black pepper to taste
1 teaspoon extra-virgin olive oil

Preparation

Cut the fish into 8 equal pieces and set aside.
In a medium bowl, stir together the orange juice concentrate, honey, mustard, salt, and pepper. Add the fish and stir to coat.
Add the oil to a cast-iron grill pan and place over high heat. When the pan is very hot, add the fish and grill for 6 to 7 minutes on each side (do not overcook).

Per serving
239 calories, 3 g fat (<1 g sat fat), 40 g protein, 11 g carbohydrate, 0 g fiber, 77 mg cholesterol, 185 mg sodium

* Serving size: 2 pieces

Stuffed Zucchini
by Chris

Chris discovered TWO giant zucchini in her garden and created this Menopause Makeover approved meal. The photo shows the zucchini in a 12″ pan – wow, they are big! If you have a couple monster zucchini on hand, this recipe is for you!

Serves 6-8
Preheat oven to 350

Ingredients
2 over sized zucchini, about 10-12″ long. (The ones you missed when harvesting the regular size ones)
3 eggs, beaten
3/8 c Italian bread crumbs
2 T olive oil
1/2 c grated parmesan cheese
1 onion, chopped (next time I would pre-saute the onions. I like them well done.)
2-3 oz cooked turkey breast, cubed. (or other protein source)
Fresh Greek oregano, optional
2 T grated reduced fat cheddar cheese

Directions

Parboil zucchini for 15 min

While zucchini are boiling, mix all ingredients but cheddar together in bowl.

When zucchini are done, slice off top by cutting in toward the center of the zucchini not just across the top, put aside.

Scoop center with seeds out of the zucchini.

Scoop any seeds off top wedges. Skin wedges if desired, then dice and add to other ingredients.

Spoon the mixture into the hollowed out zucchini, top with cheddar cheese and bake 30 minutes uncovered.

I did mine in a stove-top to oven skillet so I didn’t have to transfer the soft zucchini to another dish.

Delicious!

By Dana Slatkin

Author of: The Summertime Anytime Cookbook

Dana’s roasted halibut with fennel-tomato sauce recipe is easy to make and absolutely delicious. This roasted halibut recipe is high in protein, and low in fat. Serve with steamed greens and you have a perfectly balanced meal that is low in calories that will honor your Menopause Makeover.

Roasted Halibut with Fennel-Tomato Sauce

This dish satisfies a protein craving without leaving you lethargic, even on the steamiest night. Don’t be deterred by the long list of ingredients. Once they have been assembled, they can be left simmering on the stove while you relax or prepare the rest of the meal. Toasting the spices for a few minutes in a dry pan over medium heat will intensify their flavors. The result is an alluring light sauce that complements any white-fleshed fish.

Serves 8

1/4 cup extra-virgin olive oil, plus a small amount for cooking the fish
1 medium yellow onion, sliced
3 stalks celery, chopped
2 medium leeks, chopped
8 garlic cloves, minced
1 small fennel bulb with greens, chopped
4 pounds ripe plum tomatoes (about 14), seeded and chopped
1 tablespoon fennel seeds, toasted
1 tablespoon mustard seeds, toasted
2 bay leaves
Pinch of red pepper flakes
3 star anise, optional
2 cups white wine
2 cups low-sodium chicken or vegetable broth
Kosher salt and freshly ground pepper
8 tablespoons (1 stick) unsalted butter, chilled and cut into small cubes
8 (6 to 8-ounce) skinless halibut fillets (preferably thick)

1. Prepare the fennel-tomato sauce: In a large saucepan, heat the olive oil over medium heat. Add the onion, celery, leeks, and garlic and cook until softened, about 10 minutes. Add the fennel bulb and greens and sauté until wilted, a few more minutes. Add the tomatoes, fennel seeds, mustard seeds, bay leaves, red pepper flakes, and star anise. Add the wine and enough broth to cover. Bring to a boil, reduce the heat, and simmer uncovered for about 45 minutes until slightly thickened. Strain through a fine- mesh sieve into another saucepan, season to taste with salt and pepper, and set aside. The sauce can be made up to this point and refrigerated overnight.

2. Preheat the oven to 350?F.

3. Season both sides of the fish with salt and pepper. In a large ovenproof sauté pan, heat a thin film of olive oil over medium-high heat until very hot. Cook the fish until nicely browned on one side, about 4 minutes. Transfer the pan to the oven and roast for 4 to 5 more minutes, until fish is opaque at the thickest part (test with the tip of a knife).

4. Return the sauce to a simmer. Whisk in the cubes of butter, one at a time, until incorporated.

5. Ladle a generous amount of sauce into warm serving bowls; gently place the fish on top, and serve.

Dana Slatkin’s cookbook, The Summertime Anytime Cookbook, can be purchased at The Menopause Makeover Store, click here.

Check out Dana’s website: www.DanaSlatkin.com

Ingredients:

• 2 tablespoons extra virgin olive oil
• 2 tablespoons fresh lime juice
• 4 (1-inch thick) halibut steak halves (about 2 pounds)
• 1 small onion, chopped
• 1 cup chopped green bell pepper
• 1 teaspoon salt
• 2 large garlic cloves, thinly sliced
• 1 serrano chile or jalapeno pepper, seeded and minced
• 1/2 cup unsweetened coconut milk
• 1 medium tomato, diced)

Directions:

1. With a fork, whisk 1 tablespoon of the oil and all the lime juice on large platter, add fish, and turn to coat.
2. Heat remaining tablespoon oil in a 12-inch nonstick skillet over medium heat. Add onion and pepper. Cook 6 minutes until onion is translucent and pepper is just tender.
3. Sprinkle 1/2 teaspoon of the salt over fish, add fish to skillet; pour coconut milk over fish and add tomato. Reduce heat to medium-low and simmer 8 to 9 minutes, turning fish halfway through cooking time.
4. Stir remaining salt into sauce, spoon over fish a few times, and serve immediately.

Nutritional Information
Per Serving:

Net Carbs: 5.5 grams

Fiber: 2.0 grams

Protein: 49.0 grams

Fat: 18.0 grams

Calories: 394

Recipe Information:

Makes: 4 servings

Prep Time: 0:10:00

Marinate Time: 0:00:00

Cook Time: 0:10:00

Roasted Turkey
by Staness Jonekos

The Menopause Makeover

This recipe is perfect for entertaining, or makes a great dinner for two with healthy leftovers.

10-12 servings

Ingredients
12-14 pound whole turkey, giblets removed
A couple sprigs each of fresh thyme, oregano, sage and parsley
3 tablespoons olive oil
2 tablespoons dry white wine
2 tablespoons paprika
Fresh ground pepper to taste
3 small oranges, unpeeled and cut into wedges
2 onions, cut into wedges
1 cup of low-fat, low-sodium chicken broth

Directions
Preheat the oven to 325 degrees F.

-Lift up the skin covering the turkey breast.
-Slip the thyme, oregano, sage and parsley underneath the skin.
-Combine the oil, wine, paprika and pepper. Rub this mixture over the surface of the turkey.
-Place the oranges and onions inside the turkey.
Place turkey, breast side down, in a roasting pan. Pour chicken broth into the bottom of the pan. -Cover loosely with aluminum foil.
-Roast for 20-25 minutes per pound, basting periodically.
-Halfway through cooking, place breast side up.
-During last 45 minutes of roasting, remove cover.
-Continue to roast until the leg moves easily and juices run clear.

Let stand for 20 minutes to let juices settle for easier carving.