Chefs Corner

BRIGHTEN UP YOUR DIET
You can reduce the signs of aging by brightening up your diet. Are you adding colors to you diet? You should be adding vibrant colors to your diet such as glossy red peppers, bright orange carrots, deep green broccoli, crisp lettuce, and velvety blueberries. Add more color to your diet and receive the benefits of all the antioxidants, for example:

	Red - tomatoes offer lycopene, a carotene which is important for heart and prostate health.
	Orange - winter squash contains alpha and beta carotenes.
	Green - broccoli helps produce enzymes to fight against cancer.
	Yellow - oranges are loaded with vitamin C which is especially good for immunity.
	Purple - blueberries contain anthocyamins, a powerful antioxidant, and reduces blood clot formation.

Recipe

Blueberry/Energy Smoothie
Ingredients:
2 Scoops Metagenics BIO-Whey protein
1 Cup almond milk
1 Cup ice
½ Cup blueberries

Health Note -- Blueberries are high in antioxidants.
This shake is a cool refreshing energy shake, which provides antioxidants combined with Whey protein. It will supply a good source of protein, which will sustain blood sugar levels and be a great source of food for muscles.
This smoothie can be used as meal replacement, or can be consumed following a workout, to enhance muscle growth.

Recipe

Baked Wild Salmon in Parchment Paper - w/Olive Oil & Garlic
Ingredients:
4 Oz. wild salmon
1 Tablespoon olive oil or coconut oil
2 Gloves of roasted garlic
1 Tablespoon fresh squeezed lemon
1 Teaspoon white cooking wine
1 Teaspoon chicken stock
Finely chopped parsley
Salt & Pepper to taste
1 Plum tomato

Instructions:
Place salmon* on parchment paper.
In a separate sauté pan, heat olive oil. Sauté garlic until golden brown.
Add lemon juice, cooking wine, chicken stock and salt & pepper to salmon.
Fold neatly, like a rectangular pocket. Scratch top of pocket with a knife in a 'X' design.
Cook salmon at 350°F. in oven for 12 minutes.
When done, place on platter. Place olive oil & garlic on top. Garnish with parsley and finely chopped tomatoes on side of dish.

Health Note -- Salmon is an excellent source of Omega 3, which helps to regulate inflammation, mediate immune response, aid in fat-reduction, facilitate brain function, and help protect against many diseases.

Coconut Oil. The fatty acids in coconut oil are not only safe, but also beneficial to your health. They fight bacterial and viral infections. Coconut oil contains no cholesterol. It's a great source of healthy fat.

Recipe

Chicken Roulade w/Asparagus/Portobello Mushroom & Roasted Peppers
Ingredients:
4 Chicken breasts
½ Cup extra virgin olive oil
1 Cup fresh basil
½ Ounce fresh parsley
½ Large portobello mushroom cap
1 Medium roasted red pepper
Salt & Pepper

Instructions:
Preheat oven to 375°F.
In a small food processor or blender, combine olive oil, basil, parsley, and garlic. Process until smooth.
Place asparagus and mushroom cap on a baking sheet. Brush vegetables with two tablespoons of the oil-herb mixture. Bake for 10 minutes. Remove from oven & cool.
Arrange two stalks of asparagus, mushrooms strips and red pepper, down the middle of chicken breast which is lying on top of a piece of parchment paper. Season with salt & pepper. Roll the parchment.
Bake chicken for 35-40 minutes, or until completely done. Let stand at room temperature for at least 15 minutes, before unwrapping to allow juice settle into chicken.
Unwrap, and cut in half, chicken may be served warm or cold.

Health Note -- This dish is decorative, tasty and healthy, you are getting a clean source of Protein, Vitamin B6 from the asparagus and Vitamin C from the red peppers, it's a nice way to get the whole family to eat its vegetables, in addition, note I recommend parchment paper to be used in preparing this dish.

Recipe

Quinoa - Ginger Artichokes - Garlic & Peas
Ingredients:
2 Cups quinoa
1 Glove garlic
1 Tablespoon grated fresh ginger
1 Bag frozen artichoke hearts
3 Cups water w/vegetable bouillon (broth)
1½ Cups frozen peas
1 Tablespoon onion
1 Tablespoon fresh-cut parsley
1 Tablespoon olive oil
Salt & Pepper to taste

Instructions:
Rinse quinoa* several times in wide colander.
In a large saucepan, add olive oil, saut?arlic and ginger. Saut?or 3 minutes. Add quinoa and cook for 5 minutes.
Add broth, artichokes, peas, and onion. Reduce heat to low and cook for 25 minutes, or until liquid is absorbed.

Health Note -- (Pronounced keen-wa) lets look at the profile of Quinoa, the United Food and Agricultural Organization oberserves that Quinoa is closer to the ideal protein balance than any other common grain, being at least equal to milk in protein quality. While no single food can supply all the essential life sustaining nutrients, Quinoa comes as close to any other in the vegetable or animal kingdom.

Quinoa is remarkably high in B vitamins, iron, zinc, and protein, its thiamin content is higher than that of chicken liver which is commonly considered the superior B source. And traces of selenium which help prevent cellular damage caused by free radicals. The leafy grains of Quinoa, amaranth, and buckwheat belong to different botanical families, they are not usually allergens.

Recipe

Tuscan Bean & Vegetable Soup
Ingredients:
1 Cup pearl barley
8 Cups water
2 Tablespoons olive oil
2 Yellow onions, chopped
2 Cans chopped tomatoes
4 Broccoli stalks with flowerets
2 Leeks, sliced
2 Stalks celery, diced
2 Carrots, peeled and diced
1 Cup turnip, peeled and thinly sliced
10 Cups chicken stock
2 Small zucchini, cut in half lengthwise, and sliced
1 Can kidney beans, drained and rinsed
Salt & Pepper to taste
Parmesan cheese for garnish

Instructions:
Soak the barley in five cups of water for 1 hour.
Heat two tablespoons of olive oil over medium-high heat. Add the onion and sauté for 5 minutes.
Add tomatoes and sauté for 2 minutes.
Drain the barley and add to the pot along with the broccoli, leeks, celery, carrots and turnips. Cook for 3 minutes, stirring often.
Add chicken stock and two cups of water, and bring to boil. Reduce heat to low. Cover and simmer for 15 minutes.
Add the green beans, zucchini and kidney beans. Cover and let it simmer for 35 minutes. Season to taste.

Health Note -- A Vitamin rich soup, this is my favorite, a one pot meal which contains, fiber from the beans and all the nourishing vegetables loaded with antioxidants which help reduce the aging process, and minerals to keep our bones strong.

Recipe

Tabbouleh with chic peas
Ingredients:
1 Cup bulgur wheat
1 Large bunch Italian parsley, chopped finely
2 Tablespoons fresh mint leaves, packed
4 Green onions, finely chopped
2 Cucumbers, skinned, sliced and chopped
1 Tablespoon fresh lemon juice
3 Tablespoons extra virgin olive oil
Salt & Black Pepper to taste
½ Cup chic peas (optional)

Instructions:
Place bulgur wheat* in a large bowl of water. Just cover and simmer water, then let it stand for 15 minutes. Cover with plastic wrap. The bulgur wheat should be tender.
Drain bulgur wheat well, pressing out excess water.
Add the parsley, mint, onions, tomatoes, cucumber, lemon juice, olive oil, chic peas, and cumin. Mix well and allow to sit covered at room temperature at least for one hour, before serving.
When ready to serve fluff with a fork and add salt & pepper to taste.

Health Note -- Bulgur wheat is usually used in ethnic cooking. Although vegetarians love this dish, you can get a nice texture from this dish and benefit from the fiber from the chic peas and a good source of complex carbohydrates which offer energy for a balanced diet. Complex carbohydrates are broken down to polysaccharides, which help prevent diseases such as cancer, heart disease, unlike refined carbohydrates-white flour and white sugar, - deplete the body of nutrients and energy.

Recipe

Skewered Shrimp w/Rosemary Sprigs - On Organic Spring Mix
Ingredients:
3 Grilled shrimps
1 Rosemary sprig
1 Bunch organic spring mix
1 Tablespoon flax seed oil
1 Tablespoon fresh squeezed lemon juice
Salt & Pepper

Instructions:
Take a toothpick to make a hole through the shrimp*.
Thread rosemary sprigs through the shrimp, until two or three are threaded.
Pleat organic spring mix.
Place shrimp on top.
Drizzle with flax seed oil and lemon. Season and serve.

Health Note -- Here is a simple dish that will jazz up any dinner party. The shrimps are a source of protein and iodine. The rosemary sprigs look pink and have anti-fungal and anti-bacterial properties.

Recipe

SALSA FRESCA
Ingredients:
6 plum tomatoes
2 red onions
1 jalapeno
1/2 thyme
1/2 cilantro
Teaspoon oregano
Tablespoon lime juice
Tablespoon lemon juice
Salt to taste

Instructions:
Cube tomatoes
Dice onions
Combine ingredients
A fat free treat, great to snack on, or top your favorite fish or chicken dish. Tomatoes are high in lycopene which is a great antioxidant and commonly used for prostate health.

Recipe

SALMON WITH BLACK BEANS
Ingredients:
1/2 cup chopped onions
1 cup black beans
Tablespoon lemon juice
1/4 cilantro
1/2 plum tomato
1 clove garlic
1/4 red pepper
Tablespoon olive oil
Teaspoon thyme
2 fresh salmon steaks

Instructions:
Sauté olive oil onions, garlic add chopped tomatoes in blender, add mixture of onions garlic, tomatoes, cilantro, along with lemon juice, black beans, bell peppers, and fresh lemon juice. Place salmon in baking pan, with lemon juice, and water, along with freshly cut thyme on top. Cook for 10 to 12 minutes. Pour mixture of black beans on serving dish, enough to cover plate, place salmon on top and garnish with cilantro, and chopped bell peppers.

Health Note -- Omega 3 oils found in fish have been shown to help reduce the incidence of stroke and heart disease and this recipe offers a tasty way to get an omega 3 boost.

Recipe

GRILLED TUNA WITH SALSA FRESCA
Ingredients:
2 fresh tuna steaks marinating in garlic, salt, pepper, olive oil, and fresh basil for two hours

Instructions:
Place on grill. Rotate sides. Place tuna on plate and generously put salsa fresca on top.
You can substitute tuna for salmon or your favorite fish.

Recipe

ROASTED CHICKEN WITH LEMON & GARLIC AND FRESH ROSEMARY
Ingredients:
1 4 lb. chicken
1 teaspoon salt
1 teaspoon pepper
1 large lemon peeled and sliced (save rind)
12 springs fresh rosemary
3 tablespoons lemon juice
1/2 cup chicken stock
2 tablespoons arrowroot

Instructions:
Wash chicken inside and out. Rub chicken with salt and pepper, rosemary, garlic, and lemon and place chicken breast down. Cook 1 hour 10 minutes. Remove chicken sauce to sauce pan. Return chicken to oven breast up. Bake until chicken is brown. Bring sauce to boil add, arrowroot, in 1/4 cup cold water, and whisk into sauce, until sauce is glossy, remove chicken from oven transfer to serving platter, drizzle, sauce, and fresh rosemary sprigs.

Health Note -- Rosemary is a strong and distinctive, and has a piny flavor, and is known for its antiviral properties.
Lemon -- The peel and the juice of this tangy, fruit contain lemonene, a compound that's a potent cancer preventive.
Walnuts -- Are high in serotonin, a brain chemical that contributes to the regulation of mood, sprinkle walnuts on salads, dessert, to boost your moods.
Grapes -- The powerful grape, are superior for the ability in preventing heart disease, grape contain a potent antioxidant called ployphenenals, which ward off heart disease (try freezing them for a cool dessert).

Recipe

POMERGRANETE & SPINACH SALAD
Pomegranetes are perfect for livening up salads
Ingredients:
1 wonderful pomergranete
8 cups fresh spinach
2 mandarin oranges
1 cup fresh endive
1/2 small red onion, thinly sliced

Instructions:
Remove seeds from pomegranete, discard peel and membrane. In a large bowl, combine, spinach, endive, mandarins onion and pomegranete seeds. Drizzle with olive oil, salt, pepper vinegar, to taste.

Health Note -- Pomergranates are a heart healthy fruit, its rich in health benefits, and valued for its delicious flavor, and its beauty. Olive oil contains the kind of fat that's actually good for your arteries, it helps lower LDL cholesterol and raises good HDL cholesterol.

CHEFS TIPS FOR A HEALTHY HEART

	Start reading labels when shopping (you'll be surprised what's in the food you buy).
	When buying fruits and vegetables try buying organic (you'll notice a difference in the taste, without the pesticides).
	When cooking vegetables, try steaming instead of boiling (you'll take advantage of those nutrients without losing them).
	Eat around loved ones, better for digestion.
	Use salt substitutions.
	When snacking try fat-free chips and substitute non-fat yogurt for dip.

Recipe

ASPARAGUS WITH MUSHROOM AND GARLIC
Pomegranetes are perfect for livening up salads
Ingredients:
1 bunch asparagus
1 cup mushroom
6 sprigs rosemary
2 cloves garlic
Salt, pepper to taste

Instructions:
Place in baking dish for 12 minutes. Place in serving dish. Sprinkle parmesan cheese on top.

Health Note -- Garlic is a natural antibiotic, and is known to lower cholesterol.