Steamed Salmon with Sauce

*Picture above also includes a lemony tomato sauce and separate vegetables for a more delicious touch*
Ingredients:

3 tablespoons low-sodium soy sauce

1 1/2 tablespoons water

1 1/2 tablespoons fresh lemon juice

1 1/2 teaspoons sugar

1 1/2 teaspoons rice vinegar

1 1/2 teaspoons Wasabi paste

1 (1 1/2 pound) center-cut salmon fillet, skinned

4 Napa Cabbage Leaves

Instructions:

1) Combine first 4 ingredients, stirring until sugar dissolves; set aside.

2) Combine vinegar and wasabi in a small bowl, stirring until smooth. Spread Wasabi mixture evenly over top of salmon.

3) Line a bamboo steamer with cabbage leaves. Place salmon, wasabi side up, over cabbage in steamer basket; cover with steamer lid.

4) Add water to a large skillet to a depth of 1 inch; bring to a boil. Place steamer in pan; steam salmon 8 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove salmon from steamer; discard cabbage. Serve salmon with sauce; sprinkle with onions (I prefer grilled), if desired.

*Makes 4 servings* (Serving size: about 4 ounces of salmon and 1 1/2 tablespoons sauce)

Steamed Shrimp and Mushroom

Ingredients:

Cooking Spray

3 1/2 cups thinly sliced cremini mushrooms (about 6 ounces)

1 3/4 cups thinly sliced shiitake mushroom caps (about 4 ounces)

1 cup thinly sliced green onions

2 tablespoon low-sodium soy sauce

1 tablespoon dry sherry

2 1/2 teaspoons minced peeled ginger

2 teaspoons dark sesame oil

4 ounces peeled and deveined medium shrimp

24 gyoza skins (round wonton wrappers)

6 peeled and deveined medium shrimp, each cut crosswise into 4 pieces

4 Large Napa (Chinese) Cabbage Leaves

1 tablespoon sambal oelek (ground fresh chile paste) or Sriracha (hot chile sauce)

Instructions:

1) Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms to pan; saute 8 minutes or until liquid evaporates. Spoon mushrooms into a food processor. Add onions and next 5 ingredients (through 4 ounces of shrimp); process 10 seconds or until finely chopped.

2) Working with 1 gyoza skin at a time (cover remaining skins to prevent drying), spoon about 1 tablespoon shrimp mixture into center of each skin, moisten edges of skin with water. (A) Gather up and crimp edges of skin around filling; lightly squeeze skin to adhere to filling, leaving top of dumpling open. Place 1 shrimp piece on top of filling, pressing gently into filling. Place dumpling on a baking sheet; cover loosely with a damp towel to prevent drying. Repeat procedure with remaining skins and filling.

3) Line each tier of a 2-tiered bamboo steamer with 2 cabbage leaves. Arrange 12 dumplings, 1 inch apart, over cabbage in each steamer basket. Stack tiers, and cover with steamer lid.

4) Add water to skillet to a depth of 1 inch, and bring to a boil. Place steamer in pan, and steam dumplings for 15 minutes or until done. Remove dumplings from steamer, and spoon 1/8 teaspoon sambal oelek onto each dumpling. Discard cabbage.

*Makes 8 servings* (Serving size: 3 dumplings)

Grain and Italian Sausage in Stuffed Cabbage

Ingredients:

2 cups water

1/2 cup dried porcini mushrooms, crushed (about 1/2 ounce)

1 1/4 cups uncooked bulgur

2 teaspoons butter

1 teaspoon olive oil

1 cup finely chopped onion

2/3 cup finely chopped celery

2/3 cup finely chopped carrot

2 garlic cloves, minced

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 pound hot turkey Italian sausage

12 large Savoy cabbage leaves

2 cups canned crushed tomatoes

1 1/2 tablespoons red wine vinegar

2 teaspoons brown sugar

2 tablespoons chopped fresh parsley

Instructions:

1) Bring 2 cups water to a boil in a saucepan. Stir in mushrooms; cover, remove from heat, and let stand 10 minutes.

2) Uncover pan; bring mushroom mixture to a boil. Stir in bulgur; cover, remove from heat, and let stand 30 minutes or until liquid is absorbed. Spoon bulgur mixture into a large bowl.

3) Heat butter and oil in a large nonstick skillet over medium-high heat. Add onion, celery, carrot, and garlic to pan; saute 7 minutes or until tender and lightly browned. Add vegetables to bulgur mixture; cool slightly. Stir in salt and pepper. Remove casings from sausage. Crumble sausage into bulgur mixture; stir well to combine.

4) Add water to a large Dutch oven to a depth of 2 inches; set a large vegetable steamer in pan. Bring water to a boil over medium-high heat. Add cabbage leaves to steamer. Steam cabbage, covered, 6 minutes or until tender and pliable. Remove cabbage from steamer (do not drain water). Rinse cabbage with cold water; drain and pat dry.

5) Working with 1 cabbage leaf at a time, place 1/2 cup bulgur mixture in center of leaf. Fold in edges of leaf; roll up. Repeat procedure with the remaining mixture to form 12 cabbage rolls. Stack rolls evenly in steamer.

6) Return Dutch oven to medium-high heat; bring water to a boil. Steam rolls, covered, for about 30 minutes, adding more water if necessary.

7) Combine tomatoes, red wine vinegar, and sugar in saucepan; cook over medium heat 5 minutes or until thoroughly heated, stirring occasionally. Remove from heat; stir in Parsley. Serve sauce with rolls.

*Makes 6 servings* (Serving size: 2 cabbage rolls and about 1/3 cup sauce.)

Now Improved with Photos

Eat Healthy, Stay Fit & Live Happy is now improved with photos for your viewing pleasure. =]

We will be adding photos with recipe's to provide an image of what you should expect of your completed meal.

Enjoy the new additions.

Shrimp with Stuffed Tofu

Ingredients:

1 1/2 cups sliced shiitake mushroom caps (about 2 ounces)

2 tablespoons thinly sliced green onions

1 tablespoon low-sodium soy sauce

1 1/2 teaspoons rice vinegar

1 teaspoon minced peeled fresh ginger

1/2 teaspoon dark sesame oil

1/2 teaspoon sambal oelek (ground fresh chile paste) or chile paste with garlic

4 ounces peeled and deveined medium shrimp

1 garlic clove, thinly sliced

1 (14-ounce) block water-packed extrafirm tofu, drained

Cooking Spray

4 teaspoons low-sodium soy sauce

4 teaspoons rice vinegar

2 cups hot cooked short-grain rice

Thinly sliced green onions (optional)

Instructions:

1) Place first 9 ingredients in a food processor; process until smooth, scraping sides of bowl occasionally.

2) (A) Split tofu block in half horizontally. (B) Cut each half in half diagonally to form 4 triangles. Make a pocket in each tofu triangle by inserting the tip of a small knife into the center of the longest edge. Slice gently back and forth almost to (but not through) outside edges to form a pocket. Gently stuff each pocket with about 1/4 cup shrimp mixture. Arrange tofu in a bamboo steamer coated with cooking spray; cover with steamer lid.

3) Add water to a large skillet to a depth of 1 inch; bring to a boil over medium-high heat. Place steamer in pan; steam 15 minutes or until filling is set.

4) Combine 4 teaspoons soy sauce and 4 teaspoons rice vinegar in a small bowl. Place 1/2 cup hot cooked short-grain rice on each of 4 plates. Top each serving with 1 stuffed tofu triangle. Drizzle each serving with 2 teaspoons soy sauce mixture; garnish with thinly sliced green onions, if desired.

*Makes 4 servings*

Broccoli with Sauce

Ingredients:

1 tablespoon all-purpose flour

1 cup fat-free milk

1/2 cup (2 ounces) shredded reduced-fat extrasharp cheddar cheese

3 tablespoons grated fresh Parmesan cheese

1/2 teaspoon Dijon mustard

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/4 teaspoon chopped fresh thyme

1 1/2 pounds broccoli florets (about 9 cups)

Instructions:

1) Place flour in a medium saucepan. Gradually add milk, stirring constantly with a whisk until smooth. Cook over medium-high heat 2 minutes or until mixture is bubbly and thickened, stirring constantly. Remove from heat. Add cheeses, mustard, salt, pepper, and thyme, stirring with a whisk until smooth. Keep warm.

2) Add water to a large saucepan to a depth of 1 inch; set a large vegetable steamer in pan. Bring water to a boil over medium-high heat. Add broccoli to steamer. Steam broccoli, covered, 4 minutes or until crisp-tender. Serve broccoli immediately with sauce.

*Makes 8 servings* (Serving size: about 1 cup broccoli and 2 tablespoons sauce)

Asian Chicken

Ingredients:

2 tablespoons minced green onions

1 tablespoon minced peeled fresh ginger

3 tablespoons low-sodium soy sauce

2 tablespoons dry sherry

1 1/2 teaspoons hoisin sauce

1 teaspoon minced garlic

1/2 teaspoon sambal oelek (ground fresh chile paste) or chile paste with garlic

1 (3-inch) cinnamon stick, broken

1 star anise

4 (8-ounce) bone-in chicken breast halves, skinned

1 cup fat-free, less-sodium chicken broth

Cooking Spray

Instructions:

1) Combine first 9 ingredients in a large zip-top plastic bag. Add chicken to bag; seal and marinate in refrigerator at least 6 hours or up to 24 hours, turning bag occasionally.

2) Remove chicken from bag, reserving marinade. Pour marinade into a large skillet; stir in broth. Arrange chicken in a bamboo steamer coated with cooking spray; cover with steamer lid.

3) Place bamboo steamer in pan; bring marinade mixture to a boil. Steam the chicken 18 minutes or until a thermometer inserted in center of breasts registers 165 degrees. Transfer chicken to a platter.

4) Remove steamer from pan. Strain marinade mixture through a fine sieve into a bowl; discard solids. Return marinade mixture to pan; bring to a boil over high heat. Cook until reduced to 1/2 cup (about 2 minutes). Serve sauce with chicken.

*Makes 4 servings* (Serving size: 1 chicken breast half and 2 tablespoons sauce)

Steamed Clams with Sauces

Cocktail Sauce:

1/4 cup bottled chili sauce

1 tablespoon fresh lemon juice

1 1/2 teaspoons minced fresh dill

1 1/2 teaspoons prepared horseradish

Chive Butter:

2 tablespoons butter, melted

2 tablespoons minced fresh chives

Shellfish:

2 cups white wine

2 tablespoons Old Bay seasoning

24 littleneck clams

2 pounds mussels, scrubbed and debearded

Instructions:

1) To prepare cocktail sauce, combine chili sauce, juice, dill, and horseradish in a small bowl.

2) To prepare chive butter, combine butter and chives in a small bowl; cover and keep warm.

3) To prepare shellfish, place wine and Old Bay in a large Dutch oven; set a large vegetable steamer in pan. Bring wine mixture to a boil over high heat.

4) Add clams to steamer. Steam clams, covered, for 8 to 10 minutes. Add mussels to steamer. Steam mussels and clams, covered, for 10 minutes or until clam and mussel shells open. Discard any unopened shells, and discard the wine mixture. Serve shellfish immediately with sauces.

*Makes 6 servings* (Serving size: About 7 mussels, 4 clams, 2 1/2 tablespoons cocktail sauce, and 1 1/4 teaspoons chive butter)

Steamed Boneless-Chicken Buns

Filling:

1/2 teaspoon five-spice powder

1 pound chicken breast, trimmed

Cooking spray

1 cup thinly sliced green onions

3 tablespoons hoisin sauce

2 tablespoons rice vinegar

1 tablespoon low-sodium soy sauce

1 1/2 teaspoon honey

1 teaspoon minced peeled fresh ginger

1 teaspoon minced garlic

1/4 teaspoon salt

Dough:

1 cup warm water (100 degrees to 110 degrees)

3 tablespoons sugar

1 package dry yeast (about 2 1/4 teaspoons)

3 1/4 cups all-purpose flour (about 14 2/3 ounces)

3 tablespoons canola oil

1/4 teaspoon salt

1 1/2 teaspoons baking powder

Instructions:

1) To prepare the filling, cut the chicken into cubes (as skinny and small as you can) rub five-spice powder evenly over chicken. Heat a grill pan over medium-high heat. Coat the pan with cooking spray. Add chicken to pan; cook 18 minutes or until a thermometer registers 155 degrees, turning chicken occasionally. Remove chicken from pan, and let stand for 15 minutes.

2) Place chicken in a medium bowl. Add onions and next 7 ingredients (through 1/4 teaspoon salt); stir well to combine. Cover and refrigerate.

3) To prepare dough, combine 1 cup warm water, sugar, and yeast in a large bowl; let stand for 5 minutes.

4) Lightly spoon flour into dry measuring cups; level with a knife. Add flour, oil, and 1/4 teaspoon salt to yeast mixture; stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 10 minutes). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 degrees), free from drafts, 1 hour or until doubled in size. (Gently press 2 fingers into dough. If indentation remains, dough has risen enough.)

5) Punch dough down; let rest 5 minutes. Turn dough out onto a clean surface; knead in baking powder. Let dough rest 5 minutes.

6) Divide dough into 10 equal portions, forming each into a ball. Working with 1 dough ball at a time (cover remaining dough balls to keep from drying), roll ball into a 5-inch circle. Place 1/4 cup filling in center of dough circle. Bring up sides to cover filling and meet on top. (A) Pinch and seal close with a twist. Repeat procedure with remaining dough balls and filling.

7) Arrange 5 buns seam side down, 1 inch apart, in each tier of a 2-tiered bamboo streamer. Stack tiers; cover with lid.

8) Add water to a large skillet to a depth of 1 inch; bring to a boil over medium-high heat. Place steamer in pan; steam 15 minutes or until puffed and set. Cool 10 minutes before serving. *Makes 10 servings* (Serving size: 1 bun)

Three-Cheese Penne

Ingredients:

2 1/2 cups uncooked whole wheat penne (about 8-ounces tube shaped Pasta)

Cooking Spray

2 (4-ounce) links sweet turkey Italian sausage

1 cup finely chopped green bell pepper

1 1/2 teaspoons dried italian seasoning

1 teaspoon crushed red pepper

1/8 teaspoon black pepper

10 grape or cherry tomatoes, halved

1 garlic clove, minced

Dash of salt

1 (8-ounce) can garlic-and-herb tomato sauce

3/4 cup (3 ounces) shredded part-skin mozzarella cheese

1/2 cup (2 ounces) crumbled goat cheese

1/4 cup (1 ounce) grated fresh Parmesan cheese

Instructions:

1) Preheat oven to 350 degrees.

2) Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.

3) Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Remove casings from sausage. Add sausage to pan; cook 2 minutes, stirring to crumble. Add bell pepper and next 6 ingredients (through salt) to pan; saute 6 minutes or until bell pepper is tender. Stir in tomato sauce. Reduce heat, and simmer 5 minutes. Add pasta to pan, tossing gently to coat. Spoon pasta mixture into an 8-inch square baking dish coated with cooking spray. Stir in mozzarella and goat cheese; sprinkle with Parmesan. Bake at 350 degrees for 7 minutes or until bubbly and top is browned.

*Makes 6 servings* (Serving Size: 1 1/4 cups)

Spicy Roasted Nuts

Ingredients:

1 1/2 teaspoons brown sugar

1 1/2 teaspoons honey

1 teaspoon canola oil

3/4 teaspoon ground cinnamon

1/8 teaspoon salt

1/8 teaspoon ground cardamom

1/8 teaspoon ground cloves

Dash of freshly ground black pepper

1/4 cup blanched almonds

1/4 cup cashews

1/4 cup hazelnuts

Instructions:

1) Preheat oven to 350 degrees.

2) Combine the first 8 ingredients in a microwave-safe bowl. Microwave at HIGH for 30 seconds; stir until blended. Add nuts to sugar mixture; toss to coat.

3) Spread nuts evenly on a baking sheet lined with parchment paper. Bake at 350 degrees for 15 minutes or until golden brown. Cool.

*Makes 12 servings* (Serving Size: 1 tablespoon)

Lime-Coconut Slushy

Ingredients:
2 1/2 cups water
3/4 cup sugar
1 tablespoon grated lime rind
1/2 cup fresh lime juice (about 4 limes)
1/2 cup light coconut milk

Instructions:
1) Combine all ingredients in a large saucepan over medium heat. Cook for 3 minutes or until sugar dissolves, stirring constantly. Remove from heat, and cool completely.
2) Pour the mixture into an 11x7-inch baking dish. Cover and freeze for 8 hours or until firm. Remove mixture from freezer; let stand 10 minutes. Scrape entire mixture with a fork until fluffy.

*Makes 8 servings* (Serving size: 1/2 cup)

Greens & Potatoes in Tomato Sauce

Ingredients:
1 1/2 tablespoons olive oil
1 garlic clove, minced
1 1/2 cups diced red potato
1/2 cup chopped celery
1/2 teaspoon salt
1 1/4 pounds green beans, trimmed
1/4 cup water
1/3 cup chopped fresh cilantro
3/4 cup pound plum tomatoes, peeled and coarsely chopped
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground red pepper

Instructions:
1) Heat olive oil in a large skillet over medium-high heat. Add garlic to pan; saute 30 seconds, stirring constantly. Add potato, celery, salt, and beans; saute 1 minute. Add 1/4 cup water; cover and cook 5 minutes or until beans are crisp-tender. Add cilantro and tomatoes. Cover, reduce heat, and cook for 4 minutes or until tomatoes begin to soften, stirring occasionally. Stir in peppers.

*Makes 8 servings* (Serving size: about 3/4 cup)

Samosa's with Mint Raita

Ingredient for Samosas:
2 1/4 cups chopped peeled baking potatoes
1 1/2 cups chopped peeled carrots
1 1/2 tablespoons olive oil
2 cups finely chopped onion
2 1/2 tablespoons minced peeled fresh ginger
1 1/2 tablespoons minced garlic
3/4 teaspoon crushed red pepper
1 tablespoon ground cumin
2 teaspoons ground coriander
1 teaspoon ground cinnamon
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground turmeric
1 1/4 cups frozen green peas, thawed
1/2 cup chopped fresh cilantro
1 tablespoon fresh lemon juice
16 (18+14-inch) sheets frozen phyllo dough, thawed
Cooking Spray

Ingredients for Raita:
1 cup plain low-fat yogurt
1/3 cup chopped fresh mint

Instructions:
1) To prepare samosa's, cook potatoes and carrots in boiling water for 8 minutes or until tender; drain.
2) Heat oil in a wok or large skillet over medium heat. Add onion to pan; cook 10 minutes or until lightly browned, stirring frequently. Add ginger, garlic, and red pepper; cook 2 minutes, stirring frequently. Stir in cumin and next 5 ingredients (through turmeric); cook 15 seconds, stirring constantly. Add potato mixture, peas, cilantro, and juice, stirring well to combine; cool slightly. Place half of filling in a food processor; pulse until coarsely chopped. Spoon chopped filling into a bowl. Repeat procedure with remaining filling.
3) Preheat oven to 350 degrees.
4) Place 1 phyllo sheet on a large cutting board or work surface (cover remaining dough to prevent drying); lightly coat with cooking spray.
(A) Fold phyllo sheet in half lengthwise to form an 18x-inch rectangle. Spoon about 3 tablespoons filling onto bottom end of rectangle, leaving about a 1-inch border.
(B) Fold left bottom corner over mixture, forming a triangle;
(C & D) Keep folding back and forth into a triangle to end of Phyllo strip. Tuck edges under triangle; lightly coat seam with cooking spray. Place triangles, seam side down, 2 inches apart on baking sheets coated with cooking spray. Repeat procedure with remaining phyllo, cooking spray, and filling to form 16 samosa's.
5) Bake at 350 degrees for 13 minutes with 1 baking sheet on bottom rack and 1 baking sheet on second rack from the top. Rotate baking sheets; bake an additional 12 minutes or until samosa's are lightly browned.
6) To prepare raita, combine yogurt and mint. Serve with samosa's. *Makes 8 servings* (Serving size: 2 samosa's and about 2 tablespoons raita)

Tandoori Skewered Shrimp

Ingredients:
3 cups water
2 tablespoons sugar
1 tablespoon kosher salt
2 tablespoons grated peeled fresh ginger
1/2 teaspoon white peppercorns, crushed
8 whole cardamom pods, crushed
6 whole cloves
1 bay leaf
1 (3-inch)cinnamon stick, broken
2 tablespoons black tea leaves (such as Darjeeling)
1 cup ice cubes
32 peeled and deveined large shrimp (about 1 1/2 pounds)
2 large peeled ripe mangoes, each cut into 8 (2-inch) pieces
Cooking spray
1/2 cup sliced green onions
8 Indian flatbreads (Naan, only for using as meal, optional if using shrimp as an appetizer)

Instructions:
1) Combine first 9 ingredients in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Stir in tea leaves; simmer 2 minutes. Strain mixture through a sieve into a large bowl; discard solids. Stir in ice; chill.
2) Add shrimp to water mixture; chill 20 minutes.
3) Prepare grill.
4) Remove the shrimp from bowl; discard liquid. Pat the shrimp dry with paper towels. Thread 4 shrimp and 2 mango pieces alternately onto each of 8 (12-inch) skewers.
5) Place the skewers on a grill rack coated with cooking spray. Grill for 2 minutes on each side or until the shrimp are done. Sprinkle with sliced green onions. Serve with flatbread. *Makes 8 servings* (serving size: 1 skewer and 1 piece flatbread*
*Tip: You can use smaller skewers. Simply thread 2 shrimp alternately with 2 mango chunks, and serve guests 2 skewers each. You'll need to purchase an extra mango (which minimally increases the calories per serving.)

Keep in mind that if this dish will be used as an appetizer then flatbread is not necessary.

Imli Martini

Ingredients:
2 1/2 cups boiling water
4 ounces unsweetened tamarind pulp
1/2 cup sugar
1/2 cup water
1 cup vodka
1 cup fresh lime juice
Crushed ice
Sugar (optional)
Lime wedges (optional)

Instructions:
1) Combine 2 1/2 cups boiling water and tamarind in a large bowl; let stand 10 minutes. Break tamarind into small pieces; let stand 5 minutes. Strain mixture through a sieve over a bowl, reserving liquid; discard solids.
2) Combine 1/2 cup sugar and 1/2 cup water in a microwave-safe dish; microwave at HIGH for 2 minutes or until sugar dissolves, stirring once. Cool. Combine tamarind liquid, sugar syrup, vodka, and juice in a pitcher, stirring well. Add crushed ice; stir or shake well. Garnish rims of 8 martini glasses with sugar, if desired. Strain chilled martini mixture into prepared glasses; garnish with lime wedges, if desired.

*Makes 8 servings* (Serving size: about 1/2 cup)

Roasted Vegetable Salad

Ingredients:
1 red bell pepper
1 yellow bell pepper
3 tablespoons balsamic vinegar, divided
2 teaspoons honey, divided
1 cup vertically sliced red onion
1 teaspoon fresh thyme leaves
1 teaspoon whole-grain Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon extra virgin olive oil
4 cups chopped escarole
2 cups baby arugula leaves

Instructions:
1) Preheat broiler.
2) Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and cut bell peppers into thin strips.
3) Combine 1 tablespoon balsamic vinegar and 1 teaspoon honey in a medium bowl, stirring with a whisk. Add onion and thyme; toss well to coat. Let stand for 15 minutes.
4) Combine remaining 2 tablespoons vinegar, remaining 1 teaspoon honey, Dijon mustard, salt, and pepper in a small bowl. Gradually add olive oil, stirring with a whisk. Combine escarole, arugula, bell pepper strips, and onion mixture in a large bowl. Drizzle vinegar over escarole mixture, and toss gently to combine.

*Makes 6 servings*

Blueberry Vinaigrette Salad

Ingredients:
3 tablespoons Blueberry vinegar
1 teaspoon honey
1/2 teaspoon country-style Dijon mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 1/2 tablespoons extra virgin olive oil
4 cups baby arugula leaves
1 cup chopped frisee
1 cup blueberries
1/2 cup thinly sliced red onion

Instructions:
1) Combine Blueberry vinegar, honey, mustard, salt, and pepper in a small bowl. Gradually add oil, stirring with a whisk. Combine arugula, frisee, blueberries and onion in a large bowl. Arrange 1 cup salad onto each of 6 platters; drizzle 1 tablespoon vinegar mixture onto each serving.

*Makes 6 servings*

Ingredients for Vinegar Mixture
1 cup blueberries
3/4 cup white vinegar
2 tablespoons sugar
1/2 small bay leaf

Instructions:
1) Place blueberries in a small saucepan, and mash with a potato masher. Add white vinegar, 2 tablespoons sugar, and bay leaf to pan, and bring to a boil. Cover, reduce heat, and simmer for 10 minutes. Remove from heat; cover and let stand for 4 hours. Strain mixture through a fine sieve, and discard solids. Cover and chill.

*Makes 1 cup* (Serving size: 1 tablespoon)

Herb Salad

Ingredients:
4 cups gourmet salad greens
1 1/2 cups fresh pea shoots (about half of a [3-ounce] container)
1 cup red cherry tomatoes, halved
1 cup yellow cherry tomatoes, halved
1/4 cup finely chopped fresh chives
2 tablespoons finely chopped fresh thyme
1 tablespoon finely chopped fresh tarragon
3 tablespoons vinegar
2 teaspoons honey
1/2 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon extra virgin olive oil

Instructions:
1) Place first 7 ingredients in a large bowl; toss gently to combine.
2) Combine vinegar and the next 4 ingredients (through pepper) in a small bowl. Gradually add oil, stirring with a whisk. Drizzle vinegar mixture over greens mixture; toss gently to coat.

*Makes 6 servings* (Serving size: about 1 cup)

Salmon Salad

Ingredients:

Dressing:
1/4 cup fat-free mayonnaise
1/4 cup (1 ounce) grated fresh Parmesan cheese
2 tablespoons fat-free buttermilk
2 tablespoons fresh lemon juice
1 tablespoon water
1/2 teaspoon freshly ground black pepper
1/2 teaspoon Dijon mustard
2 garlic cloves, minced
2 canned anchovy fillets, drained and chopped

Salad:
1/2 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon Spanish smoked Paprika
Dash of ground red pepper
4 (6-ounce) salmon fillets, skinned
Cooking spray
8 cups torn romaine lettuce
1 cup fresh corn kernels
1 cup garlic-flavored croutons

Instructions:
1) To prepare dressing, combine first 9 ingredients in a mini chopper or blender; pulse until well blended. Cover and chill 1 hour.
2) To prepare salad, combine salt, paprikas, and red pepper; sprinkle evenly over top of fish.
3) Heat a large nonstick fillet over medium-high heat. Coat pan with cooking spray. Add fish, spiced side down, to pan; cook 4 minutes or until lightly browned. Carefully turn fish over, and cook for 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
4) Combine lettuce, corn, and croutons in a large bowl. Drizzle dressing over lettuce mixture; toss gently to coat. Arrange 2 cups salad on each of 4 plates; top each serving with 1 fillet.

*Makes 4 servings*

Watercress Salad with Mahimahi

Ingredients:
2 1/2 teaspoons extra virgin olive oil, divided
2 (6-ounce) Mahimahi fillets
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
2 cups watercress
2 cups torn Bibb Lettuce
1/2 cup chopped yellow tomato
1/2 cup chopped red tomato
1/4 cup thinly sliced shallots
1 tablespoon red vinegar
1 tablespoon balsamic vinegar
2 teaspoons honey
1/2 teaspoon Dijon mustard

Instructions:
1) Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with 1/8 teaspoon salt and 1/8 teaspoon pepper. Add fish to pan; cook 4 minutes or until lightly browned. Carefully turn fish over; cook 3 minutes or until the fish starts flaking off easily when tested with a fork or cook until desired degree of doneness. Remove fish from pan; keep warm.
2) Combine watercress, lettuce, tomatoes, and shallots in a large bowl. Combine vinegars, honey, mustard, remaining 1/8 teaspoon salt, and remaining 1/8 teaspoon pepper in a small bowl; gradually add remaining 1 1/2 teaspoons oil, stirring with a whisk. Pour vinaigrette over lettuce mixture; toss gently to coat. Arrange 2 1/2 cups lettuce mixture on each of 2 plates; top each serving with 1 fillet.

*Makes 2 servings*

Salad Mix

Ingredients:
3 tablespoons Vinegar
1 teaspoon Honey
1 teaspoon Maple syrup
1/2 teaspoon stone-ground Mustard
2 teaspoons Grapeseed oil
7 cups loosely packed baby Arugula
2 cups red grapes, halved
2 tablespoons toasted sunflower seeds kernels
1 teaspoon chopped fresh thyme
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Instructions:
1) Combine Vinegar, Honey, Syrup, and Mustard in a small bowl. Gradually add oil, stirring with a whisk.
2) Combine Arugula, grapes, seeds, and thyme in a large bowl. Drizzle vinegar mixture over Arugula; sprinkle with salt and pepper. Toss gently to coat.

*Makes 6 servings* (Serving size: 1 cup)

Good Moves

Raised-knee dead lifts

(A) Stand with your feet shoulder-width apart with arms at sides. Lift one knee up and to front of body until thigh is parallel to floor. (B) Slowly lean torso forward at the hips, moving bent leg behind you while keeping back flat and abs contracted until chest is parallel to floor. Allow arms to drop forward naturally. Rise back to standing position using the muscles in the back of legs. Do not lower leg to the ground until you have completed full rep; switch legs to equal 1 set. Hold the back of a chair for support, if needed.

Challenge yourself: Before you rise back to standing position, fully extend bent leg out behind your body for a core challenge.

Quarter dips

Stand with 1 foot 6-t0-12 inches in front of the other; shift most of body weight onto back leg. Lightly rest toes of front leg on floor with knee slightly bent. Keep torso steady, and slowly lower into a squat with back leg until thigh is almost parallel to the ground, making sure knee does not extend past toes. Keep only toes of front leg on the floor. Hold for a second or 2, then rise back to starting position. Perform all reps before switching legs to equal 1 set.

Challenge yourself: Hold a 5-to-10 pound dumbbell in front of body with both hands at hip level, then slightly raise the dumbbell in front of body to chest height as you squat to add resistance and an arm challenge.

Daily Garden Salad

Ingredients:
3 tablespoons fresh lime juice
2 teaspoons honey
1/2 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons extra virgin olive oil
4 cups shredded romaine lettuce
1 cup yellow pear tomatoes, halved
1 cup chopped peeled cucumber
1/2 cup finely chopped orange bell pepper
1/2 cup thinly sliced radishes
2 tablespoons chopped fresh clives
1 small yellow squash, halved lengthwise and thinly sliced (about 1 cup)
1/2 cup chopped avocado

Instructions:
1) Combine first 5 ingredients in a small bowl. Gradually add oil, stirring with a whisk.
2) Combine lettuce and next 6 ingredients (through squash) in a large bowl. Drizzle dressing over lettuce mixture, and toss gently to coat. Top with avocado.

*Makes 6 servings* (Serving size: about 1 cup salad and 4 teaspoons avocado).

Salad with Berries and Nuts

Ingredients:
5 cups gourmet salad greens
1 3/4 cups raspberries or blackberries (about 1, 6-ounce container)
1/4 cup chopped fresh chives
3 tablespoons distilled vinegar or white citric acid
2 teaspoons honey
1/2 teaspoon country-style Dijon mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 tablespoon canola oil
6 tablespoons of nuts (mixed or single)

Instructions:
1) Combine first 3 ingredients in a large bowl. Combine vinegar and next 4 ingredients (through pepper) in a small bowl. Gradually add oil, stirring with a whisk. Drizzle vinegar mixture over lettuce mixture; toss gently to coat. Arrange 1 cup salad on each of 6 plates; top each serving with 1 tablespoon sweet nuts.

*Makes 6 servings*

Sweet nuts:
Ingredients:
1 cup sliced nuts
1/2 cup packed brown sugar
1 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1 large egg white, lightly beaten
Cooking Spray

Instructions:
1) Preheat oven to 325 degrees.
2) Combine nuts and next 4 ingredients (through cumin) in a small bowl. Stir in egg white. Spread mixture evenly onto a foil-lined baking sheet coated with cooking spray. Bake at 325 degrees for 10 minutes. Stir mixture; bake an additional 15 minutes or until crisp. Transfer foil to a wire rack; cool nut mixture, break nut mixture into small pieces.

*Makes 2 cups* (serving size, 1 tablespoon)

Tone your lower body

*Firm legs and buttocks with this routine

Quadriceps (front of thighs)

Leg extensions

(A) Stand tall and hold the back of a chair with one hand to help maintain balance, if necessary, then lift one knee to hip level. Keep abs pulled in toward spine and back straight. (B) Contract the front of the thigh as you slowly straighten the knee, extending the leg out to the front with toe pointed. Try to keep lifted leg at hip level throughout the move. Bend knee bringing leg back to bent-knee lifted position. Do not lower foot to the ground until you've completed all reps; switch legs to equal 1 set.

Challenge yourself: Point and flex the foot 6-to-10 times at the top of each rep to further target the front of your thighs.

Buttocks, inner thighs, and hamstrings (back of thighs)

Rear leg lifts

Stand tall and hold the back of a chair to help maintain balance, if necessary. Bend forward slightly at the hips. Raise 1 leg to the rear with slight bend in the knee, knee turned out. Slowly lift leg in small pulses with outside of heel and little toe toward ceiling. Tilt pelvis and contract abdominal muscles to maintain neutral posture throughout the move. Keep knee of supporting leg soft; do not lock it. Complete all reps before switching legs to equal 1 set.

Challenge yourself: From bent-knee position, keep lifted knee facing down, and perform small pulses with heel toward ceiling for a more intense buttocks and hamstrings workout.

Shrimp Salad

Ingredients:
1 tablespoon sugar
3 tablespoons fresh lime juice, divided
1 tablespoon water
1 garlic clove, minced
2 teaspoons chili garlic sauce, divided
1 1/2 teaspoons fish sauce
1/2 teaspoon salt, divided
1 tablespoon orange marmalade
2 teaspoons dark sesame oil, divided
24 large shrimp, peeled and deveined
5 cups shredded Napa Cabbage
1 1/2 cups trimmed watercress leaves
1 1/2 cups shredded carrot
1/3 cup chopped fresh mint
2 tablespoons toasted sesame seeds

Instructions:
1) Combine sugar, 2 tablespoons juice, 1 tablespoon water, and garlic in a small microwave-safe bowl; cover with plastic wrap. Microwave at HIGH 40 seconds or until sugar dissolves. Cool. Stir in 1 teaspoon chili garlic sauce, fish sauce, and 1/4 teaspoon salt.
2) Combine remaining 1 tablespoon juice, remaining 1 teaspoon chili garlic sauce, remaining 1/4 teaspoon salt, marmalade, and 1 teaspoon oil in a large bowl, stirring with a whisk. Add shrimp to bowl; toss to coat. Marinate shrimp in refrigerator 15 minutes, tossing occasionally. Remove shrimp from bowl, reserving marinade. Thread 3 shrimp onto each of 8 (8-inch) wooden skewers.
3) Heat remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp skewers and reserved marinade to pan; cook 3 1/2 minutes or until shrimp is done and glazed, turning once.
4) Combine cabbage and remaining ingredients in a large bowl. Drizzle fish sauce mixture over cabbage mixture; toss well to coat. Arrange 2 cups cabbage mixture onto each of 4 plates; top each serving with 2 skewers.

*Makes 4 servings*

Back-to-basics move: Weighted Squat

*Tone your buttocks and thighs in one easy move.

Squats tone the buttocks and thighs and can be performed anywhere-even with little space. You can use your body weight and the force of gravity as resistance, or incorporate dumb-bells, as we did, to add intensity to the move.

You'll need: 1 pair of 5-to-12 pound dumbbells.

Learn it: Stand tall with feet shoulder-width apart, and hold a dumbbell, one in each hand, at the sides of your thighs, palms facing in. Slowly bend knees, keeping torso still, and lower body toward the ground-until thighs are almost parallel to the ground-then rise back to starting position. Keep knees behind toes throughout the move, and contract abs and squeeze buttock muscles each time you rise.

Do it: Perform squats once or twice a week, and vary the number of reps and sets each time to keep your muscles challenged. Start with 2 sets of 10, and build up to 3 sets of 12.

Step it up: You can add a stability challenge by contracting abs and buttocks as you lift one foot off the floor each time you rise from the squat; alternate feet each time.

Additional Tips: Keep back straight and torso steady throughout the move.

Look straight ahead to keep your neck properly aligned without allowing chin to dip toward chest.

Pull abs toward your spine for a core challenge.

Squeeze buttocks to help keep body still

Keep knees behind toes as you lower toward the ground.

Place feet flat on the floor and hip-distance apart.

Sauteed Tuna Salad

Ingredients:
1 Large carrot
1 Tablespoon rice vinegar
1 tablespoon fresh orange juice
1 teaspoon salt, divided
1/2 teaspoon chili garlic sauce
1 tablespoon dark sesame oil, divided
4 (6-ounce) yellowfin tuna steaks
1/4 teaspoon freshly ground black pepper
16 green onions, cut into 5-inch pieces (about 2 bunches)
4 cups torn romaine lettuce
2 cups shredded bok choy
2 cups grape tomatoes, halved
1 tablespoon toasted sesame seeds

Instructions:
1) Cut carrot lengthwise into ribbons using a vegetable peeler. Curl ribbons around fingers, and place carrot curls in a bowl or ice water.
2) Combine vinegar, juice, 3/4 teaspoon salt, chili garlic sauce, and mustard. Add 1 1/2 teaspoons sesame oil and 1 1/2 teaspoons canola oil, stirring with a whisk.
3) Heat 1 teaspoon sesame oil and 1 teaspoon canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with remaining 1/4 teaspoon salt and pepper. Add fish to pan; cook 5 minutes on each side or until desired degree of doneness. Remove fish from pan.
4) Heat remaining 1/2 teaspoon sesame oil and remaining 1/2 teaspoon canola oil in pan over medium-high heat. Add onions to pan; saute 5 minutes or until lightly browned, turning occasionally.
5) Combine lettuce, bok choy, and tomatoes in a large bowl. Drain carrot curls; add carrot curls to lettuce mixture. Drizzle vinegar mixture over lettuce mixture; toss gently to coat. Arrange 1 1/2 cups lettuce mixture onto each of 4 plates. Cut each tuna steak into thin slices. Arrange 1 tuna steak and 4 onions on each serving; sprinkle each serving with 3/4 teaspoon sesame seeds.

*Makes 4 Servings*

5 Core Builders

A toned core is key to a healthy body. The core muscles-all 29 of them-run the length of your torso and consist of the abdominals, spinal and neck muscles, hip flexors, and butt. Each group acts as one unit, the core, to provide the foundation for all movements-from simply standing tall to lifting heavy items to working in your garden. Add one or all of these core-strengthening moves to your workout, and you'll feel a change for the better in the way you stand, walk, and present yourself to the world.

1) Holding wall squat with ball press

Target: Side and front abs

Start: Hold a nonweighted ball (such as an inflatable stability ball) in both hands, at chest level, and stand with back flat against wall.

Move: Slowly squat until thighs are parallel to the floor. Tough ball against wall over right shoulder, bring it back to center, then tough it to the wall over left shoulder for one rep. Keep back flat against the wall throughout the move, abs pulled toward spine, and knees in line with ankles; do not allow knees to push beyond toes.

Repeat: Perform 2 sets of 10 to 12 reps with one minute of rest between sets.

2) Plank with side leg touch

Target: Hips and lower abs

Start: Assume a plank position; forearms and hands on mat, body lifted, holding body weight between arms and toes. Do not lock knees. Keep abs pulled toward spine, shoulders down and back, and head in line with spine. Avoid arching back, lifting butt, or dropping hips to one side.

Move: Lift right leg out to right side, and touch floor with toe. Bring leg back to center, then move left leg out to left side. This equals one rep.

Repeat: Perform 2 sets of 6 to 8 reps with one minute of rest between sets.

3) Ball curl and twist

Target: Side and front abs

Start: Place a stability ball next to a sturdy object (a wall or bench) you can touch for balance, then lie with your back on the ball, feet flat on the floor. Lower back should be pressed into the ball with navel centered over ball. Hold wall with one hand; place other hand behind head.

Move: Lift leg closest to wall off the ground, keeping knee bent. As you lift, twist upper body toward lifted leg, opposite arm and leg meeting above stomach. Use shoulder muscles to move your arm rather than pulling elbow forward. Lift knee toward chest, not chest to knee.

Repeat: Perform 10 to 12 reps, then reposition and repeat on opposite side. Aim for 2 sets per side with 1 minute of rest in between sets.

4) Pluck and extend

Target: Upper and lower abs and back

Start: Hold a stability ball in both hands, and lie back on a mat with arms extended overhead, legs straight.

Move: (A) Slowly crunch upper and lower abs together by raising arms and legs to meet above stomach. (B) Place ball between feet, then lower arms and legs back toward floor. Keep muscles contracted, allowing arms and legs to slightly touch the floor-if at all. Reverse the move by lifting legs and arms back to center, moving the ball to hands, then extending arms overhead and legs back to floor for 1 more rep.

Repeat: Perform 2 sets of 10 to 12 reps with 1 minute of rest between sets.

5) Lat roll and pull

Target: Back and lower abs

Start: (A) Kneel on the ground with a stability ball about 12 inches in front of knees, arms extended in front of body with palms flat on ball.

Move: (B) Slowly roll ball away from body so forearms are on top of the ball while simultaneously lifting knees off the ground to form a modified plank (body weight held between forearms and toes). Contract abs, and do not allow hips to drop or back to arch. Hold for 2 counts, slowly lower knees to floor, and roll ball back to start position.

Repeat: Perform 2 sets of 10 to 12 reps with 1 minute of rest between sets.

How to Build a smarter salad

So as we know summer is here and everyone wants to look absolutely perfect in that size 2 bikini but even with eating right and working out, its still a tad bit tight.

Its now that time to start eating salads, and we'll tell you how to build a smarter salad, not only to help your body but to also satisfy your cravings.

While the quintessential pairing of ripened tomatoes and lettuce is certainly delicious, a salad can be so much more then just that. Adding fruits, nuts, and other well-chosen ingredients offers a welcome of change. More importantly, incorporating a few more nutritious ingredients is an easy way to serve a more healthful dish.

Mix and match ingredients to bring an array of nutrients, fresh tastes, and new textures to your plate.

Some hints are helow:

*Vegetable oils are rich in vitamin E and unsaturated fats.

*Tomatoes are loaded with vitamin C and lycopene.

*Seafood offers healthful omega-3 fats.

*Nuts and seeds provide protein, healthful fats, fiber, vitamins, and minerals.

*Onions are plentiful sources of disease-fighting phenols and flavonoids.

*Greens provide folate, Vitamin A, and antioxidants.

So if your really trying to keep your body in good shape and your inner system just as healthy, I suggest a smarter salad in substitute for eating all those vitamin pills, you'll get natural and organic energy and your body will definitely feel alot healthier. Not that I'm saying don't take multi-vitamins, but keep in mind just cause your taking a multi-vitamin doesn't mean you can't eat salads. Just a thought...more salad idea's to come in the future, keep your eyes peeled.

Marinated London Broil

Ingredients:
1/2 cup chopped shallots
1/4 cup low-sodium soy sauce
3 tablespoons fresh lemon juice
3 tablespoons balsamic vinegar
1 tablespoon olive oil
2 teaspoons fresh thyme
1 teaspoon dried oregano
4 garlic cloves, minced
1 (2-pound) boneless top round steak, trimmed
Cooking Spray
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Instructions:
1) Combine first 8 ingredients in a large zip-top plastic bag. Pierce steak with a fork. Add steak to bag; seal. Marinate in refrigerator 2 hours, turning every 30 minutes.
2) Preheat broiler.
3) Remove steak from the bag; discard marinade. Scrape shallots and garlic from steak; discard shallots and garlic. Place steak on broiler pan coated with cooking spray. Sprinkle steak evenly with salt and pepper. Broil 4 inches from heat for 6 minutes on each side or until desired degree of doneness. Let stand for 10 minutes before slicing against the grain.

*Makes about 8 servings*

Recent Q&A's

I recently received an e-mail from Shelby Mahoney in Dallas, Texas asking a question about yoga, I have included the question and answers below:

Q: Is it safe to practice yoga at home? I'm not great at the positions.

Answer: Yes, you can safely practice yoga at home, and there are a number of yoga DVD's hosted by expert instructors to guide you. Here are tips, plus video suggestions.

1) Stay within your limits. Stretching should not be painful. Modify movements if you're uncomfortable, and don't push yourself too hard before you are ready.

2) Control your breathing. Yoga relies on deep belly breathing, which can help lower levels of the stress hormone cortisol and clear your mind.

3) Purchase a good yoga mat. Try Natural Fitness Rubber Yoga Mats, although pricey but can be purchased at www.naturalfitness.com You'll use your mat for a long time, so in this sense invest in quality and don't look at the lowest price.

4) Video picks:

• Yoga for beginners with Desi Bartlett (can be purchased at www.acaciacatalog.com, price varies between $15-$20.)
• The Yoga Bootcamp Box (I highly suggest this) by Baron Baptiste, price ranges between $20 to $30 and can be purchased either online at www.barnesandnoble.com or in local stores, call the store to make sure they have the item first though.

I respond to 1 e-mail a week, so please if you have any questions regarding fitness, yoga, techniques, work-outs, routines, timing, etc. e-mail me at ejournoud@yahoo.com with a subject "Q&A" and see your question posted here with answers.

Peach & Blackberry Cobbler

Ingredients:

1/4 cup butter, melted and divided

Cooking Spray

3 cups of fresh sliced peaches (1 pound)

2 cups fresh blackberries

1 cup plus 1 tablespoon all-purpose flour, divided

1 cup sugar, divided

1/4 teaspoon ground ginger

1 tablespoon baking powder

1/4 teaspoon salt

1 cup 1% low-fat milk

Instructions:

1) Preheat oven to 350 degrees.

2) Pour 2 tablespoons melted butter into the bottom of dish coated with cooking spray.

3) Combine peaches, blackberries, and 1 tablespoon flour in a large bowl; toss gently. Add 1/4 cup sugar and ginger; mix in to ingredients. Pour peach mixture into prepared baking dish. Lightly spoon remaining 1 cup flour, remaining 3/4 cup sugar, baking powder, and salt in a large bowl, stirring with a whisk. Pour batter evenly over fruit mixture.

4) Bake at 350 degrees for an hour and 10 minutes or until golden brown.

*Makes 8 servings*

Additional Tips:

1) Can be made with frozen canned peaches, for citric canned peaches, add additional 1/2 teaspoon sugar per can.

2) You can also add vanilla and pumpkin pie spice to dry mixture to add flavor and taste. If you use soy milk, then 8th continent light soy milk can also be used.

3) Serve with cool whip on top after letting it cool for 5-10 minutes.

Apologies for Post Delay

Ethan and I would like to apologize for not keeping up with blogging and the daily routines, we are back on track so beginning tomorrow everyone will be able to view recipe's and staying fit techniques once again.

I'll also be including the requested recipe's that I used on my luncheon a few weeks ago including the hit Tamarind Martini's with Cinnamon Spice.

Loving Vibes and Virtual Kisses,

Sana