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.

(Note: Photo shows variation using chicken instead of tuna.)

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

Curried Fish

by Eat Well

6 servings, about 1 cup each

Active Time: 35 minutes

Total Time: 35 minutes

INGREDIENTS

• 3 tablespoons canola oil
• 2 tablespoons curry powder
• 1 onion, finely chopped
• 1 green bell pepper, diced
• 2 cloves garlic, minced
• 1 teaspoon minced Scotch bonnet chile pepper (see Tip), or to taste
• 1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
• 1 14-ounce can “lite” coconut milk
• 2 pounds mahi-mahi fillets (see Note), skinned, cut into 1-inch pieces
• 3 scallions, thinly sliced
• 1 teaspoon salt

PREPARATION

1. Heat oil in a large skillet over medium heat. Add curry powder and cook for 1 minute. Add onion, bell pepper, garlic, chile pepper and thyme. Cook, stirring, until fragrant, about 2 minutes. Add coconut milk and bring to a simmer. Stir in fish and scallions; cover and cook until the fish is just cooked through, 5 to 7 minutes. Stir in salt and serve immediately.

TIPS & NOTES

• Kitchen tip: One of the hottest chile peppers, Scotch bonnets come in vivid shades of red, orange and green and are used throughout the Caribbean. Though they look similar to habaneros, Scotch bonnets have a citrus note that makes them undeniably different. You can control the heat of a dish a little by discarding the membranes that hold the seeds, which are the spiciest part of chile peppers, along with the seeds themselves. Be sure to wash your hands thoroughly after handling hot peppers or wear rubber gloves. If you can’t find Scotch bonnet peppers, habaneros can be substituted.
• Ingredient note: Mahi-mahi (also called dorado) from the U.S. Atlantic is sustainably fished and considered the best choice for the environment. For more information, go to seafoodwatch.org.

NUTRITION

Per serving: 265 calories; 13 g fat (4 g sat, 5 g mono); 110 mg cholesterol; 1 g added sugars; 30 g protein; 2 g fiber; 541 mg sodium; 752 mg potassium.

Nutrition Bonus: Vitamin C (33% daily value), Potassium (21% dv), Iron (15% dv).

Serve with BROWN rice and enjoy!

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!

Prep: 10 minutes; Cook: 11 minutes. Browning the nuts in a small amount of butter adds a rich flavor to this quick dish.

Ingredients

• 1 tablespoon butter
• 3 tablespoons pine nuts
• 3 tablespoons fresh lemon juice, divided
• 4 cod or sole fillets (about 5 ounces each)
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 3 teaspoons olive oil, divided
• 2 garlic cloves, minced
• 2 (10-ounce) packages fresh spinach, washed and trimmed
• Lemon wedges

Preparation

1. Melt butter in large, heavy nonstick skillet over medium heat. Add nuts and 2 tablespoons lemon juice, and stir; cook 1 minute or until nuts are golden brown. Remove from pan and set aside.

2. Season fish with salt and pepper. Add 2 teaspoons oil to skillet over medium-high heat. Add fish; cook 2 minutes per side, until it flakes. Transfer to platter; place nuts on top of fish. Tent with foil to keep warm.

3. Wipe skillet clean with a paper towel. Warm remaining 1 teaspoon oil over medium heat. Add garlic and spinach; cook 5 minutes, stirring until spinach wilts. Add remaining lemon juice; cook 1 minute to blend flavors. Place spinach on serving platter; top with fillets. Serve with lemon wedges.

Recipe provided by: Health.com

Nutritional Info

• CALORIES 239
• FAT 12g (sat 3g, mono 5g, poly 3g)
• PROTEIN 27g
• CARBOHYDRATE 8g
• FIBER 3g
• CHOLESTEROL 61mg
• IRON 5mg
• SODIUM 329mg
• CALCIUM 160mg

Prep: 5 minutes; Cook: 10 minutes. For perfect avocado cubes, score a halved, pitted avocado with a knife–first lengthwise, then crosswise. Then just fold the skin back and let the cubes release.

Ingredients

• 1 tablespoon Dijon mustard
• 4 (4-ounce) skinless, boneless chicken breast halves
• 2 teaspoons olive oil
• 1/2 cup bottled salsa
• 2 tablespoons fresh lime juice
• 1/4 ripe avocado, cubed
• 2 tablespoons thinly sliced green onions (optional)

Preparation

1. Spread mustard over one side of chicken breasts. Heat oil in a large nonstick skillet over medium-high heat until hot. Add chicken breasts, with mustard side down; cook 4 minutes. Turn chicken over. Reduce heat to medium.

2. Combine salsa and lime juice; spoon over and around chicken. Simmer uncovered until chicken is cooked through and sauce thickens, 6-8 minutes.

3. Transfer chicken to serving plates. Cook the remaining pan juices in skillet over high heat until slightly reduced, about 30 seconds.

4. Spoon juices over the chicken; top with avocado. Garnish with green onions, if desired.

Recipe provided by Health.com

• CALORIES 177
• FAT 7g (sat 1g, mono 4g, poly 1g)
• PROTEIN 24g
• CARBOHYDRATE 4g
• FIBER 1g
• CHOLESTEROL 63mg
• IRON 1mg
• SODIUM 345mg
• CALCIUM 28mg

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

Directions:

1. Preheat grill to high.
2. Combine soy sauce, sherry, sesame oil, ginger, garlic and sugar substitute in a large bowl. Add tuna, scallions and red pepper and toss to coat. Marinate for 15 minutes in the refrigerator. Remove tuna, scallions and red pepper from marinade and set aside.
3. Toss eggplant in marinade and let sit for 3 minutes. Remove eggplant and set aside with other ingredients. Discard marinade.
4. To assemble skewers: Alternate 3 pieces tuna, 2 pieces scallions, 2 pieces red pepper, and 3 pieces eggplant (eggplant should be skewered through both skin sides of the rounds). Grill for 3-4 minutes per side (tuna will be rare in the center).

Net Carbs: 4.25 grams

Fiber: 1.5 grams

Protein: 27.5 grams

Fat: 1.75 grams

Calories: 147

Recipe provided by:  Atkins/about.com

Salmon seasoned and broiled, along with stalks of asparagus.

Ingredients

• 1 tbsp extra virgin olive oil
• 1/4 tsp Montreal steak seasoning
• 1 tsp minced garlic
• 1/4 cup parsley
• 1/2 fl oz lemon juice
• 6 oz boneless salmon
• 1/2 tbsp paprika
• 12 spears medium asparagus
• 1 fl oz white wine

Directio

Prepare asparagus by washing and trimming 1″ off ends.

1. Pre-heat oven to 350-375 °F (175-190 °C).
2. Place salmon portions on broil pan and season with Montreal steak seasoning, extra virgin olive oil, paprika, parsley, wine and lemon juice.
3. Also place asparagus stalks on pan, drizzle extra virgin olive oil on them and season with Montreal steak seasoning.
4. Place in oven for about 7-10 minutes, or until salmon begins to flake.

Recipe provided by:  FatSecret.com

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.