Greek Chicken Salad Will Boost Your Immune System

Written by: Dr. Marcia Whalen

This recipe from Eating Well Magazine is easy and fresh! You can use leftover chicken from a Sunday Roast dinner or stop by the market for a rotisserie chicken ready to cut up! It is a great weeknight quick dinner with 2 or 3 servings of veggies, depending on how much you take! I often add more cucumber and tomatoes and it really boosts those veggie servings which enhances your immune system (you should strive for 7 servings a day of fruits and veggies).

Ingredients

Whalen's Recipes - Greek Chicken Salad

• 1/3 cup red-wine vinegar
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried
• 1 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 6 cups chopped romaine lettuce
• 2 1/2 cups chopped cooked chicken, (about 12 ounces)
• 2 medium tomatoes, chopped
• 1 medium cucumber, peeled, seeded and chopped
• 1/2 cup finely chopped red onion
• 1/2 cup sliced ripe black olives
• 1/2 cup crumbled feta cheese

Preparation

Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.

Tips & Notes

TIP: I make the dressing in a jar so I just have to give it a shake and everyone can put as much or as little as they want on it. Also, you can save the chopped salad/cucumbers/tomatoes/olives and feta in one container and the dressing and chicken in separate containers for easy leftovers without having soggy lettuce.

Nutrition

Per serving: 343 calories; 18 g fat ( 5 g sat , 7 g mono ); 89 mg cholesterol; 11 g carbohydrates; 31 g protein; 3 g fiber; 619 mg sodium; 659 mg potassium.

Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (45% dv), Folate (31% dv), Potassium (19% dv), Calcium (15% dv).

Healthy, Crispy Chicken Fingers

Written by: Dr. Marcia Whalen

From FitnessMagazine.com

Makes four servings

INGREDIENTS

12 ounces skinless, boneless chicken-breast halves
1 egg, slightly beaten
1 tablespoon honey
1 teaspoon prepared mustard
2 cups cornflakes, finely crushed
Dash of black pepper

PREPARATION

1. Preheat oven to 450 degrees F. Cut chicken into 3-by-3/4-inch strips. In a shallow dish, combine egg, honey, and mustard. In another dish, stir together cornflake crumbs and pepper.
2. Dip chicken strips into the egg mixture; roll in crumb mixture to coat. Arrange chicken strips on an ungreased baking sheet.
3. Bake about 12 minutes, or until outsides are golden and chicken is no longer pink.

NUTRITION

Per serving: 212 calories; 3 g fat (1 g sat.); 23 g carbohydrates; 23 g protein; 0 g fiber.

Healthy, low-cal dipping sauces:
1/4 cup Dijon mustard + 1 teaspoon honey = homemade honey mustard
1/4 cup ketchup + pinch chili powder = kicked-up ketchup
1/2 cup low-fat sour cream + fresh lime + fresh cilantro = zesty sour cream
1/2 cup low-fat mayo + 1 teaspoon dried dill + 1 teaspoon garlic powder = spiced mayo

Green Tea Citrus Smoothie

Written by: Dr. Marcia Whalen

From Food.com

INGREDIENTS

• green tea bags
• 1 cup boiling water
• 3 tablespoons granulated sugar
• 3 tablespoons lemon juice
• 1 cup lemon sorbet, frozen
• 4 ice cubes
• 1 cup club soda, well chilled

PREPARATION

1. Place tea bags in heatproof mug, then add boiling water & steep for 5 minutes.
2. Remove & discard tea bags, & refrigerate brewed tea until cold.
3. Place chilled tea, sugar, lemon juice, lemon sorbet & 4 ice cubes in blender, blending on high until mixture is frothy & ice cubes finely ground, up to 1 minute.
4. Pour into pitcher, then add club soda & stir carefully to mix.
5. Pour into 2 tall glasses & enjoy!

• Make ahead tip: Make the tea over the weekend or in the morning so it’s a great after work or workout snack.

NUTRITION

Per serving: 78.1 calories; 0 g fat; 0 mg cholesterol; 20.4 g carbohydrates; 19.4 g added sugar; 0 g protein; 0 g fiber; 45.5 mg sodium.

Purple Potatoes: A New Health Craze?

Written by: Natasha Daguio

Who knew a strange-colored starch could be good for you?

Potatoes – in French fry form – have been blamed for increasing America’s waistlines, but a new study has shown that incorporating purple potatoes into a daily diet can lower blood pressure without causing weight gain

The study, conducted by a chemistry professor at the University of Scranton, Pennsylvania, fed 18 overweight and obese patients their normal, daily meal twice a day. The patients ate six to eight purple potatoes with each of their meals for four weeks before switching back to their normal diets without the potatoes.

While consuming the violet-skinned spud, on average, both the diastolic and systolic blood pressures of patients dropped between 3.5% and 4.3%. None of the subjects involved gained weight and even the patients on anti-hypertensive medications experienced lower blood pressure throughout the course of the study.

Purple potatoes have become increasingly popular and available in the past few years at chain grocery stores, as well as specialty food and farmers’ markets. The lavender tubers have higher levels of antioxidants that may protect the body’s cells from diseases. In order to capitalize on these benefits, the subjects in the study were required to microwave their potatoes instead of using other preparation methods.

In addition to the possible blood pressure benefits, red, white, brown and all other potatoes contain vitamin C, folic acid, potassium and iron. Although America chooses to fry most of its potatoes, the spud remains an important, nutritional factor in diets around the world.

The findings (unpublished as of this release) were presented at a meeting of the American Chemical Society in Denver. Funding for the work came from the U.S. Department of Agriculture’s State Cooperative Potato Research Program.

Purple potatoes can be substituted in any recipe that calls for small yellow fleshed potatoes such as Yukon Gold.

As a reminder, always opt for color in your whole foods.  Modified, mass produced foods do not contain the same nutrient content as organic, local produce.  Check your local farmers markets, they might just be in stock!

Thermos Ready Smoothie

Written by: Dr. Marcia Whalen

from EatingWell.com

INGREDIENTS

1 cup frozen mixed berries

1/2 banana

1/2 cup apple juice

1/4 cup silken tofu

PREPARATION

Combine berries, banana, apple juice and tofu in a blender; blend until smooth.

NUTRITION

Per serving: 288 calories; 3 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 62 g carbohydrates; 0 g added sugars; 6 g protein; 7 g fiber; 33 mg sodium; 539 mg potassium.

Shrimp & Plum Kebabs

Written by: Dr. Marcia Whalen

from EatingWell.com

INGREDIENTS

• 3 tablespoons canola oil, or toasted sesame oil
• 2 tablespoons chopped fresh cilantro
• 1 teaspoon freshly grated lime zest
• 3 tablespoons lime juice
• 1/2 teaspoon salt
• 12 raw shrimp, (8-12 per pound), peeled and deveined
• 3 jalapeño peppers, stemmed, seeded and quartered lengthwise
• 2 plums, pitted and cut into sixths

PREPARATION

1. Whisk oil, cilantro, lime zest, lime juice and salt in a large bowl. Set aside 3 tablespoons of the mixture in a small bowl to use as dressing. Add shrimp, jalapeños and plums to the remaining marinade; toss to coat.
2. Preheat grill to medium-high.
3. Make 4 kebabs, alternating shrimp, jalapeños and plums evenly among four 10-inch skewers. (Discard the marinade.) Grill the kebabs, turning once, until the shrimp are cooked through, about 8 minutes total. Drizzle with the reserved dressing.

TIPS & NOTES

• Make Ahead Tip: Equipment: Four 10-inch skewers

NUTRITION

Per serving: 194 calories; 8 g fat ( 1 g sat , 4 g mono ); 221 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 446 mg sodium; 292 mg potassium.

Raspberry-Chocolate Chip Frozen Yogurt

Written by: Dr. Marcia Whalen

from EatingWell.com

INGREDIENTS

• 1 cup frozen mixed berries
• 1/2 banana
• 1/2 cup apple juice
• 1/4 cup silken tof

PREPARATION

1. 1. Place raspberries, yogurt, sugar and vanilla in a food processor and process until smooth.
   2. Transfer the mixture to an ice cream maker (or see “No Ice Cream Maker?” below). Freeze according to manufacturer’s directions, or until desired consistency. Add chocolate chips during the last 5 minutes of freezing. Transfer to an airtight container and freeze until ready to serve. No Ice Cream Maker? Pour the mixture into a 9-by-13-inch pan and place in the freezer. Stir every few hours, until the mixture is firm along the edges and semi-firm in the center, 2 to 6 hours (using frozen berries will shorten the freezing time). Transfer to a food processor and process until smooth. Transfer to an airtight container, stir in chocolate chips, cover and freeze until ready to serve.

TIPS & NOTES

• Make Ahead Tip: Store in an airtight container in the freezer for up to 1 week. Let stand at room temperature for about 30 minutes before serving.

NUTRITION

Per serving: 147 calories; 4 g fat ( 2 g sat , 1 g mono ); 4 mg cholesterol; 25 g carbohydrates; 4 g protein; 4 g fiber; 45 mg sodium; 253 mg potassium.

Asparagus with Creamy Tarragon Sauce

Written by: Dr. Marcia Whalen

   From EatingWell.com

Ingredients

• 2 bunches asparagus, tough ends trimmed
• 1/2 cup low-fat plain yogurt
• 6 tablespoons reduced-fat mayonnaise
• 4 teaspoons chopped fresh tarragon, or 1 teaspoon dried
• 1 tablespoon lemon juice, juice
• 1 tablespoon water
• 2 teaspoons Dijon mustard
• Salt & freshly ground pepper, to taste

Preparation

Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, cover and steam until tender-crisp, about 4 minutes.  Meanwhile, whisk yogurt, mayonnaise, tarragon, lemon juice, water, mustard, salt and pepper in a small bowl. Drizzle the sauce over the asparagus. Serve warm or cold.

Make Ahead Tip: Cover and refrigerate the sauce for up to 3 days.

Nutrition

Per serving: 114 calories; 7 g fat ( 1 g sat , 2 g mono ); 8 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 4 g protein; 2 g fiber; 350 mg sodium; 336 mg potassium.

Hibiscus – Pomegranate Iced Tea

Written by: Dr. Marcia Whalen

  From EatingWell.com

Ingredients

• 1/4 cup loose hibiscus tea, or 12 herbal tea bags that contain hibiscus
• 4 cups boiling water
• 1 cup pomegranate juice or nectar
• 4 cups cold water
• Lemon wedges, for garnish

Preparation

1. Steep loose tea (or tea bags) in boiling water for 3 to 5 minutes.

2. Strain the tea (or remove tea bags) and pour into a large pitcher. Stir in pomegranate juice (or nectar) and cold water. Refrigerate until chilled, about 2 hours. Serve over ice with lemon wedges, if desired.

Make Ahead Tip: Refrigerate for up to 1 week.

Nutrition

Per serving: 19 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 0 g protein; 0 g fiber; 8 mg sodium; 25 mg potassium.

Strawberry Salsa

Written by: Dr. Marcia Whalen

Salsa Ingredients

• 3 – cups fresh strawberries, chopped
• 1/2 – cup minced yellow bell pepper
• 1/2 – cup mined green bell pepper
• 1/2 – cup minced red bell pepper
• 1/2 – cup minced green onion
• 2 – jalapenos seeded and minced
• 2 – tablespoons minced fresh cilantro
• 1 – Tablespoon Extra Virgin Olive Oil
• 1 – Tablespoon Fresh Lime Juice
• 1/4 – cup Raspberry Vinaigrette
• 1/2 – tsp Sugar
• 1/2 – tsp Garlic Powder
• 1/4 – tsp Salt
• Homemade Pita Chips (recipe below)

In a large bowl, combine strawberries, peppers, green onions and jalapenos. In a small bowl whisk together olive oil lime juice raspberry vinaigrette, sugar, garlic powder and salt. Add to strawberry mixture tossing gently to combine. Cover and chill. Serve with Pita Chips.

Homemade Pita Chips

• 1 – 12oz Package Pita Bread, Split (we love whole wheat pitas)
• Cooking spray
• Cinnamon-sugar seasoning

Preheat oven to 400. Cut Pita rounds in half crosswise. Cut each half into 3 triangles. Place pita triangles on prepared baking sheet. Spray with cooking spray and then sprinkle on cinnamon – sugar seasoning. Bake for 8 minutes until golden brown. Cool Completely.