Healthy Recipes

For You Tuesday August 2, 2011  How to Beat Insomnia: 3 Food Tips to Help You Sleep Better Zucchini Chile-Cheddar Mash Pink Grapefruit-Tarragon Sorbet Fish Fillets with Tartar Sauce

How to Beat Insomnia: 3 Food Tips to Help You Sleep Better  By Kerri-Ann Jennings, M.S., R.D., EatingWell.com Relaxation techniques, like deep breathing, getting into a "bedtime routine" of winding down, even journaling those stressful thoughts that keep your mind jumping. These tips can all help you sleep but as the associate nutrition editor at EatingWell Magazine and a registered dietitian, I'm... Read Full Article

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Zucchini Chile-Cheddar MashEatingWell Test Kitchen This recipe for mashed zucchini with chiles and Cheddar embraces zucchini’s tendency to become very soft when cooked. Servings: 4 servings, about 2/3 cup each Total Time: 25 minutes Ease of Preparation: Easy Health: Low Calorie, Low Carb, Low Cholesterol, Low Sodium, Healthy Weight Ingredients: Zucchini Chile-Cheddar Mash 1 tablespoon canola oil 1 1/4 pounds zucchini (2-3 medium), halved lengthwise and sliced 1 medium onion , chopped 1 4-ounce can diced green chiles , drained 1/4 teaspoon salt 1/2 cup grated extra-sharp Cheddar cheese Steps: 1: Heat oil in a large nonstick skillet over medium heat. Add zucchini and onion; stir to coat. Cover and cook, stirring occasionally, until very soft and lightly browned, 12 to 15 minutes. Stir in chiles and salt; cook until heated through, 1 minute more. 2: Transfer to a medium bowl. Mash with a potato masher until chunky, not completely smooth. Stir in cheese and serve immediately. Nutrition: (Per serving) Calories - 126 Carbohydrates - 8 Fat - 9 Saturated Fat - 3 Monounsaturated Fat - 4 Protein - 6 Cholesterol - 15 Dietary Fiber - 2 Potassium - 442 Sodium - 307 Nutrition Bonus - Vitamin C (55% daily value) Related Links:   • 20+ Ways to Use Up Your Zucchini   • Chocolate Zucchini Bread & More Zucchini Bread Recipes More Recipes from ArcaMax.com www.arcamax.com/recipes

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Pink Grapefruit-Tarragon SorbetNancy Baggett Clean, fresh and icy-cold, this bracing tarragon-infused grapefruit sorbet is a perfect way to lift flagging spirits on a sultry day. Garnish with grapefruit zest and tarragon sprigs, if you like. Cranberry juice concentrate brightens the color, but can be omitted. Vodka helps smooth the texture, but it, too, can be left out if you prefer; just let the frozen mixture soften a bit before serving. This recipe also works well with 10 to 12 spearmint sprigs and 2 teaspoons chopped spearmint instead of the tarragon. Recipe by Nancy Baggett for EatingWell. Servings: 1 quart, for 8 (1/2-cup) servings Total Time: 7 hours (including chilling & freezing time) Ease of Preparation: Easy Health: Low Calorie, Low Carb, Low Sat Fat, Low Cholesterol, Low Sodium, Heart Healthy, Healthy Weight, Diabetes Appropriate Ingredients: Pink Grapefruit-Tarragon Sorbet Generous 1 tablespoon freshly grated grapefruit zest 3 3/4 cups pink or red grapefruit juice (not from concentrate) 4-7 tablespoons clover honey (see Tips) 3 tablespoons cranberry juice concentrate (optional) 1 1/2 tablespoons vodka (optional) 5 4- to 6-inch sprigs fresh tarragon , plus 2 teaspoons finely chopped fresh tarragon, divided Steps: 1: Place a quart-size (or larger) storage container for the sorbet in the freezer to prechill. 2: Place grapefruit zest, grapefruit juice, 4 tablespoons honey, cranberry juice concentrate (if using) and vodka (if using) in a large nonreactive saucepan (see Tips) and stir thoroughly. Bring just to a simmer over medium-high heat, stirring until the honey dissolves. Taste and add more honey, if desired. Stir in tarragon sprigs. 3: Remove from the heat. Set aside to infuse the mixture, about 1 hour. 4: Strain the mixture through a fine sieve into a nonreactive medium bowl, pressing to extract as much liquid as possible. (No ice cream maker? See Granita Variation.) Stir in chopped tarragon. Refrigerate until very cold, at least 3 hours and up to 3 days. Process in an ice cream maker according to the manufacturer’s instructions, about 30 minutes. Transfer the sorbet to the chilled container and freeze until firm, about 2 hours. (The sorbet can be enjoyed right out of the ice cream maker, but the texture will be very soft and it will melt quickly.) Nutrition: (Per serving) Calories - 77 Carbohydrates - 19 Fat - 0 Saturated Fat - 0 Monounsaturated Fat - 0 Protein - 1 Cholesterol - 0 Dietary Fiber - 0 Potassium - 195 Sodium - 2 Nutrition Bonus - Vitamin C (73% daily value) Freeze in an airtight container for up to 1 week. For the best texture, let soften slightly before serving. | Equipment: Ice cream maker (not required for granita variation) Tips: When taste buds are cold our perception of sweetness is diminished, so even if you like fairly tart citrus flavor, add enough honey to the mixture to make sure it tastes slightly sweet before freezing it. A nonreactive bowl, pan or baking dish—stainless-steel, enamel-coated or glass—is necessary when cooking with acidic foods, such as lemon, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart off colors and/or flavors. Granita Variation: Follow Steps 2-3. Strain the mixture through a fine sieve into a nonreactive large, shallow container, pressing to extract as much liquid as possible. Stir in chopped tarragon. Cover and place on a level surface in the freezer for at least 5 hours, stirring with a fork every 30 minutes, moving the frozen edges toward the slushy center and to breaking up any icy crystals. To serve, let the granita stand for about 5 minutes at room temperature to soften slightly, then break up and fluff it with a fork again. Related Links:   • Homemade Sorbet Recipes   • What Is the Best Ice Cream Nutritionally? More Recipes from ArcaMax.com www.arcamax.com/recipes

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Fish Fillets with Tartar Sauce EatingWell Test Kitchen This fast tartar sauce comes together in just 10 minutes and makes a great topping for simple sautéed fish fillets. Serve with toasted potato wedges and coleslaw. Servings: 4 servings Total Time: 25 minutes Ease of Preparation: Easy Health: Low Calorie, Low Carb, Low Sat Fat, Low Cholesterol, Heart Healthy, Healthy Weight, Diabetes Appropriate Ingredients: Tartar Sauce 1/2 cup reduced-fat mayonnaise 1 cornichon or sour gherkin pickle , chopped 1 tablespoon minced shallot 1 anchovy fillet , minced 1 teaspoon chopped capers 1 teaspoon dried tarragon 1 teaspoon chopped fresh parsley 2 teaspoons lemon juice Freshly ground pepper to taste Fish 1/3 cup all-purpose flour 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper to taste 1 pound catfish , tilapia, haddock or other white fish fillets (see Notes), cut into 4 portions 1 tablespoon extra-virgin olive oil Steps: 1: To prepare tartar sauce: Combine mayonnaise, cornichon (or sour gherkin pickle), shallots, anchovy, capers, tarragon and parsley in a small bowl. Stir in lemon juice and pepper. 2: To prepare fish: Combine flour, 1/2 teaspoon salt and 1/4 teaspoon pepper in a shallow dish; thoroughly dredge fillets (discard any leftover flour). 3: Heat oil in a large nonstick skillet over medium-high heat. Add the fish, working in batches if necessary, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Serve each portion of fish with about 1 tablespoon sauce each. Nutrition: (Per serving) Calories - 204 Carbohydrates - 12 Fat - 11 Saturated Fat - 2 Monounsaturated Fat - 5 Protein - 13 Cholesterol - 47 Dietary Fiber - 0 Potassium - 265 Sodium - 546 Cover and refrigerate the sauce (Step 1) for up to 3 days. Notes: Catfish: Look for U.S. farmed catfish—it’s sustainably raised in non-polluting inland ponds and fed a mostly vegetarian diet. Tilapia: U.S. farmed tilapia is the considered the best choice—it’s raised in closed-farming systems that protect the surrounding environment. Central and South American tilapia is considered a good alternative. Avoid farmed tilapia from China and Taiwan—where the fish farming pollutes the surrounding environment. Haddock (Scrod): To get the best choice for the environment, ask for U.S. Atlantic “hook-and-line-caught” haddock—this method causes the least damage to the sea floor and has the least by catch. Related Links: