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Home › Articles › Dad's Health › Off to a Good Start

Off to a Good Start

Healthy Meals for the New Year

By Donna Smith

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Dijon Vegetable Kebobs
2 zucchini, cut into slices
1 red bell pepper, cut into large chunks
1 pint cherry tomatoes
1 onion, cut into large chunks
1 package (8 ounces) fresh mushrooms
1 cup fat-free honey Dijon salad dressing
1 teaspoon garlic powder
Pepper to taste

Combine the salad dressing, garlic powder and black pepper. Set aside.

On metal or wooden skewers*, alternately thread vegetables. Brush the salad dressing mixture over vegetables. Grill over hot coals or broil in the oven, turning occasionally, about 10 minutes. Baste while cooking with the remaining dressing.

*If using wooden skewers, soak them in water at least 30 minutes before using.

Lemon-Basil Sugar Snap Peas
1 teaspoon canola oil
2 packages (10 ounces each) frozen sugar snap peas, thawed
1/3 cup coarsely-chopped fresh basil
1/2 teaspoon grated lemon zest
Salt and pepper to taste

Heat the oil in a skillet. Add the sugar snap peas. Season with salt and pepper, and cook until crisp-tender, about two minutes. Stir in the basil and lemon zest. Cook about one minute more. Serve.

Turkey Gets Highest Marks

Turkey isn't just for the holidays! Did you know that turkey has the lowest fat content of any meat, including the ever-popular chicken? Turkey is lower in calories and contains more protein, too. Turkey is also high in methionine, an amino acid that helps prevent disorders involving the hair, nails and skin; helps lower cholesterol; reduces bladder irritation by regulating ammonia buildup and promotes hair growth, to name a few of its assets!

Tips to Keep a Lid on Fat
  • Always trim all visible fat from meats before cooking.
  • When making soups with chicken or beef broth, place the pot in the refrigerator for 30 minutes to an hour. The fat will congeal and rise to the top. Simply remove with a spoon and discard.
  • Herbs add wonderful taste without adding any fat! Spice up your vegetable dishes with herbs such as rosemary, thyme, tarragon, basil, sage, dill or oregano, and use less margarine.
  • Egg substitute can be used in place of eggs in almost all recipes.
  • Use yogurt, buttermilk or cottage cheese as a substitute for sour cream or mayonnaise in recipes.
  • Serve salads with oil-free salad dressing, flavored vinegars or lemon juice instead of creamy dressings that are high in fat.

Mountain Trek's Frozen Banana-Peach "Nice Cream" in a Chilled Cabernet Raspberry Broth
This dessert from Spacuisine.com sounds fancy, but it's really simple to make!

4 frozen bananas
2 frozen peaches, skins removed and cut in wedges
1 cup fresh or frozen raspberries
1 cup good quality Cabernet Sauvignon wine
1 tablespoon honey, maple syrup or raw sugar

For Cabernet-Raspberry Broth
Combine the frozen raspberries, Cabernet Sauvignon wine and either honey, maple syrup or raw sugar in a saucepan. Bring to a boil, then remove from heat. Puree in a high-speed blender, strain and chill broth in refrigerator, covered.

For "Nice Cream"
Using a juicer, blender or food processor, alternately feed frozen pieces of banana and peach through (if using food processor or blender, some water may be needed to help in blending). Divide broth into four chilled bowls and place a large scoop of "Nice Cream" in the center of the broth.

More healthy recipes to try!


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