My pr contacts frequently share with me recipes that offer creative and healthy
adaptations of time-honored recipes.
I’ve always enjoyed trying new recipes and discovering culinary twists
along the way, especially healthier ones.
Healthier cooking begins with using fresher produce, leaner proteins,
healthier oils, more plant-based ingredients like grains and beans, reducing
salt or using a salt alternative, and using more herbs and spices for
flavoring. Enjoy the following healthy recipes
and let’s get cooking!
BistroMD’s Pork Tenderloin with Apple Cider
Reduction
2
(1 lb.) pork tenderloins
EVOO
and S&P
1-1/2C
apple cider
1/2C
apple cider vinegar
1/4C
maple syrup
Method:
Heat
oven to 500F and place rack on upper third; pat tenderloins dry, brush with
oil, season with S&P, cut into 1/4inch crosswise cuts; brown strips in
medium-high pan; approximately four minutes per side; remove, place on baking
sheet; bake for approximately fifteen minutes; in pan where the strips were
cooked browned, add apple cider and vinegar; deglaze the fond; reduce by
two-thirds (8”); add maple syrup and remove from heat; rest thoroughly
cooked/baked pork (5”); arrange on serving platter, and add reduced sauce over
strips before serving.
Suggested Side ~ Waldorf Apples
4
Fuji apples seeded and cut into wedges
1/2t
ground cinnamon
2T
golden raisins
1T
EVOO
Method:
Heat
oil for one-minute and then add apples; cook quickly for three-minutes until
lightly browned; add cinnamon and cook for an additional two-minutes; add
raisins and sauté for one-minute; remove and let cool. Serve with Pork Tenderloins as a delicious side.
Penne Pasta with Pine Nuts
16
oz penne pasta
2
cloves of garlic, grated
1C
EVOO, like Iberia Spanish EVOO
1t
dried oregano, Greek or Italian
1/4C
grated Romano cheese
1/4C
grated Parmesan cheese
1
oz pine nuts sautéed lightly in small amount of the EVOO
S&P
to taste
Method:
Boil
two-quarts of water and then add 1t salt and 1T of the oil to boiling water and
then the pasta; cook pasta until al dente (8-10”) and drain well; add cooked
pasta to large bowl and add to the pasta the grated cheeses, pine nuts, dried
oregano, S&P, and remaining EVOO; mix thoroughly; serve with a fresh salad,
garlic bread, etc.
Chicken Kabobs
2
lg chicken breasts, boneless and skinless, cut into large pieces
2
lg zucchinis cut into one-half inch rounds
3
red bell peppers, seeded and cut into large pieces
2C
EVOO, like Iberia Spanish EVOO
1T
dried sweet basil
S&P
to taste
8
bamboo skewers (soak in water and then dry; this will prevent the skewer form
burning)
Method:
Preheat
oven to 400 degrees; insert skewer into cut chicken breast pieces, alternating
with zucchini and red bell pepper (alternatively, use all veggies for a vegan
kabob by using cherry tomatoes, zucchini slices and red bell pepper cuts); drizzle
kabobs with EVOO and season with S&P and dried sweet basil; bake for
fifteen-minutes, turning after eight-minutes for even cooking; remove from oven;
let rest for at least five-minutes, and serve.
~ Healthy Food Shopping Tips ~
“Make a plan ~ Plan out meals for the week and make a list of all the ingredients you
will need. The planned meals will also ensure that you are incorporating all
major food groups into your diet and a list will help in avoiding filling your
cart with items that may break or stray you from the path of healthy eating. Buy fresh ~ The fresher you buy the better and this can also mean frozen
vegetables where the nutrients have been locked in. Food shop with a full stomach ~ Walking through the grocery store hungry
can make you give in to cravings easier.
Have a snack before you leave for the store or grab a bottle of water
while you walk around. Buy in season
~ Fresh fruits and vegetables are best
when bought in season and also choosing a product that is grown closer to where
you are from can mean two things – this product also often costs less and is
tastier. Let the store do the work
for you ~ If cleaning and
chopping vegetables is too time-consuming, especially after a long day of work,
buy them already cut up from the supermarket (usually available in the produce
aisle or salad bar). These will turn
into a quick stir fry with the addition of precut meat or poultry strips. Shop the entire store ~ It has been said to only shop the
perimeter of the store to avoid unhealthy food, but no area of the store should
be off limits. Interior aisles have a
lot of great products like canned beans and whole grains that would otherwise
be missed.”
~ In Closing ~
Consider
changing your food shopping habits to ones that are healthy. By adapting your healthy food finds and
ingredients to culinary creations that are both delicious and healthy, you’ll
also be expanding your taste traditions.
Hopefully these recipes, along with cooking and food shopping tips, will
have you rethinking your next shopping trek to your favorite food store.
That’s it
for this edition. Until the next one,
remember to always celebrate yourself and your culinary curiosity. Happy
cooking…happy eating!
By Terry
Herman
TERRY HERMAN
continues perfecting her passion for food and wine. She has been covering culinary related for
many years as it relates to wellness and a healthy lifestyle. Her popular blog, Terry's Spa, Beauty and Wellness Go-To has featured formidable reviews of cookbooks,
restaurants, wine and food, food prep and tools, chef interviews, and coverage
of prestigious events such as the International Home+Housewares Show, the
National Restaurant Show and the Sweets and Snacks Expo. She has been published since the mid-1990s in
both consumer and trade publications, and is regarded as an expert in spa,
beauty, wellness, travel and lifestyle, and is frequently interviewed by
publications for her expert content. She
has also presented at major industry conferences, and has served with
distinction on numerous governing and advisory boards. She has a background in strategic and qualitative
management, consulting, and motivational speaking. Her social media outreach includes Facebook,
LinkedIn, Twitter, Cision Seek or Shout, Plaxo, Red Room, Pinterest, and
Tripatini. For additional information,
email her at terry.herman@gmail.com.
ALL
MATERIALS COPYRIGHT PROTECTED
(Introductory
photo credit from lifetime-weightloss.com; middle photo credit from ahealthysliceoflife.com; and, closing photo credit from healthylifedaily.com.)
