Okra is a highly nutritious vegetable.  Enjoy it steamed, baked or raw in salads.  Okra is an excellent source of fiber, vitamin A, B, and C, iron and calcium and it is very low in calories.

4 servings

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS

• 2 cups fresh or frozen sliced okra
• 1 3/4 cups fresh corn kernels (from 2 ears; see Tip), or frozen
• 1 medium onion, diced
• 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
• 1 3/4 teaspoons Cajun or Creole seasoning, divided
• 1 pound catfish fillets, patted dry and cut into 4 portions

PREPARATION

1. Preheat oven to 450°F.
2. Combine okra, corn, onion, 2 teaspoons oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread the mixture out on a large rimmed baking sheet. Roast, stirring twice, until the vegetables are tender and beginning to brown, 20 to 25 minutes.
3. Meanwhile, sprinkle both sides of catfish with the remaining 1 teaspoon Cajun (or Creole) seasoning. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium, add the fish and cook until just cooked through and starting to brown, about 4 minutes per side. Serve with the roasted vegetables.

TIPS & NOTES

• Tip: To remove corn from the cob, stand an uncooked ear of corn on its stem end and slice the kernels off with a sharp, thin-bladed knife.

NUTRITION

Per serving: 288 calories; 15 g fat ( 3 g sat , 9 g mono ); 53 mg cholesterol; 19 g carbohydrates; 0 g added sugars; 21 g protein; 4 g fiber; 311 mg sodium; 695 mg potassium.

Nutrition Bonus: Vitamin C (30% daily value), Folate & Potassium (20% dv), Magnesium (19% dv).

Spinach might have made Popeye strong, but what he probably didn’t know is that this healthy leafy green vegetable could also protect him from heart disease, colon, osteoporosis, arthritis, vision loss and other serious health problems.

The healthy super-food is loaded with beta carotene, vitamins C, E and K and more nutrients, such as folate, which can actually help to improve your mood.

4 servings, 2 spinach cakes each

Active Time: 15 minutes

Total Time: 40 minutes

INGREDIENTS

• 12 ounces fresh spinach, (see Note)
• 1/2 cup part-skim ricotta cheese, or low-fat cottage cheese
• 1/2 cup finely shredded Parmesan cheese, plus more for garnish
• 2 large eggs, beaten
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper

TIPS & NOTES

• Make Ahead Tip: Equipment: Muffin pan with 12 (1/2-cup) muffin cups

• Note: Baby spinach is immature or young spinach—it’s harvested earlier than large-leaved mature spinach. We like the sturdy texture of mature spinach in cooked dishes and serve tender, mild-flavored baby spinach raw or lightly wilted. Baby and mature spinach can be used interchangeably in these recipes (yields may vary slightly); be sure to remove the tough stems from mature spinach before using.

Weights & Measures

• 10 ounces trimmed mature spinach=about 10 cups raw
• 10 ounces baby spinach=about 8 cups raw

NUTRITION

Per serving: 141 calories; 8 g fat ( 4 g sat , 3 g mono ); 123 mg cholesterol; 6 g carbohydrates; 13 g protein;2 g fiber; 456 mg sodium; 560 mg potassium.

Recipe: EatingWell

4 servings

Active Time: 10 minutes

Total Time: 50 minutes (including marinating time)

INGREDIENTS

1 tablespoon yellow split peas
1 teaspoon coriander seeds
1-2 dried red chiles, such as Thai, cayenne or chiles de arbol
1/4 cup “lite” coconut milk, (see Ingredient note)
2 tablespoons minced fresh ginger
4 medium cloves garlic, minced
2 tablespoons finely chopped fresh cilantro
1/2 teaspoon salt, or to taste
4 boneless, skinless chicken breast halves, (1-1 1/4 pounds total), trimmed

PREPARATION

Toast split peas, coriander seeds and chiles in a small skillet over medium heat, shaking the pan occasionally, until the split peas turn reddish-brown, the coriander becomes fragrant and the chiles blacken slightly, 2 to 3 minutes. Transfer to a plate to cool for 3 to 5 minutes. Grind in a spice grinder or mortar and pestle until the mixture is the texture of finely ground pepper.

Combine coconut milk, ginger, garlic, cilantro, salt and the spice blend in a shallow glass dish. Add chicken and turn to coat. Cover and refrigerate for at least 30 minutes or overnight.

Preheat broiler. Coat a broiler-pan rack with cooking spray. Place the chicken (including marinade) on the rack over the broiler pan. Broil chicken 3 to 5 inches from the heat source until it is no longer pink in the center and the juices run clear, 4 to 6 minutes per side.

TIPS & NOTES

Make Ahead Tip: The chicken can be marinated (Steps 1-2) overnight.
Ingredient Note: Look for reduced-fat coconut milk (labeled “lite”) in the Asian section of your market.

NUTRITION
Per serving: 152 calories; 3 g fat ( 1 g sat , 0 g mono ); 66 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 27 g protein; 1 g fiber; 371 mg sodium; 327 mg potassium.

Nutrition Bonus: Potassium (16% daily value).

This fabulous recipe provided by:  EatingWell

Makes 6 servings

INGREDIENTS

We give succotash—traditionally a Southern dish made with corn, lima beans and peppers—an update using edamame instead of limas and turn it into a main dish by adding shrimp. To get it on the table even faster, purchase peeled, deveined shrimp from the fish counter instead of doing it yourself.

4 servings, about 1 1/2 cups each
Active Time: 30 minutes
Total Time: 30 minutes

INGREDIENTS

2 slices bacon
1 tablespoon extra-virgin olive oil
1 bunch scallions, sliced, or 1 medium onion, diced
1 red bell pepper, diced
2 cloves garlic, minced
1 1/2 teaspoons chopped fresh thyme
1 10-ounce package frozen shelled edamame, (see Tip), thawed
1 10-ounce package frozen corn, (about 2 cups), thawed
1/2 cup reduced-sodium chicken broth, or vegetable broth
1 tablespoon cider vinegar
1/4 teaspoon salt
1 pound raw shrimp, (26-30 per pound), peeled and deveined
1/4 teaspoon lemon pepper

PREPARATION

Cook bacon in a large nonstick skillet over medium heat until crisp, about 5 minutes. Leaving the drippings in the pan, use tongs to transfer the bacon to a plate lined with paper towels; let cool.
Add oil to the pan. Add scallions (or onion), bell pepper, garlic and thyme and cook, stirring, until softened, about 3 minutes. Stir in edamame, corn, broth, vinegar and salt. Bring to a simmer; reduce heat to medium-low and cook for 5 minutes.
Meanwhile, sprinkle shrimp on both sides with lemon pepper. Scatter the shrimp on top of the vegetables, cover and cook until the shrimp are cooked through, about 5 minutes. Crumble the bacon and sprinkle it on top.

TIPS & NOTES

Tip: Edamame are found in the natural-foods freezer section of large supermarkets and natural-foods stores, sold both in and out of the “pods.” For this recipe, you’ll need the shelled edamame. One 10-ounce bag contains about 2 cups of shelled beans.

NUTRITION

Per serving: 307 calories; 9 g fat (1 g sat, 4 g mono); 172 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 30 g protein; 7 g fiber; 491 mg sodium; 476 mg potassium

Nutrition Bonus: Vitamin C (120% daily value), Selenium (53% dv), Vitamin A (40% dv), Iron (30% dv).

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

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!

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!

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

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