Eating Healthy Blog

Mediterranean Style Roasted Whole Chicken

Published March 19, 2012

Mediterranean Style Roasted Whole Chicken My dad's roast chicken is really simple. He stuffs a whole chicken with fresh herbs and seasons it with salt and pepper, then pops it in the oven. My version, which uses chicken that's already cut into serving pieces instead of a whole chicken, is less work and cooks a lot faster and more evenly. I've also spruced up the flavor with some grated lemon rind and finish it off with fresh, colorful and tangy oil for drizzling over the finished chicken. Dad? Your chicken's good but I may have one up on you on this one! Ingredients For the chicken: 1 (3 1/2-pound) chicken cut in 8 serving pieces K...

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Pear & Blue Cheese Flatbread

Published March 12, 2012

Pear & Blue Cheese Flatbread The classic combination of pears, walnuts and blue cheese isn't just for salad. Toss the same ingredients onto purchased whole-wheat pizza dough and make your own gourmet flatbread at home. Any type of ripe, firm pear will work—red pears look great. 6 servings Active Time: 30 minutes Total Time: 45 minutes Nutrition Profile Low cholesterol | Low saturated fat | Low sodium | Heart healthy | High fiber Ingredients 2 teaspoons extra-virgin olive oil 3 cups thinly sliced onions 20 ounces prepared whole-wheat pizza dough 1/3 cup chopped walnuts 2 teaspoons balsamic vinegar 2 teaspoon...

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Delicious Fish Taco

Published March 5, 2012

Delicious Fish Taco Why is eating fish healthy? Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the “good” fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the “bad” fats commonly found in red meat, called omega-6 fatty acids. The omega-3s found in fish (EPA and DHA) appear to provide the greatest health benefits. Fish that are high in omega-3s, low in en...

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Beef Steak With Carrots and Mint

Published February 27, 2012

Beef Steak With Carrots and Mint A winning combination—a cool, crisp salad with a hot, juicy steak. This recipe from the The National Heart, Lung, and Blood Institute was shared by a BMH staff member. Prep Time - 15 minutes Cook Time - 15 minutes Yields - 4 servings Serving Size - 3oz steak, 1/2 cup  salad Ingredients For steak: 4 beef top sirloin steaks, lean (3 oz each) ¼ tsp salt ¼ tsp ground black pepper ½ Tbsp olive oil For salad: 1 cup carrots, rinsed and grated 1 cup cucumber, rinsed, peeled, and sliced 1 Tbsp olive oil 2 Tbsp fresh mint, rinsed, dried, and shredded (or ½ Tbsp dried) ¼ tsp sal...

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Farro, Radicchio, and Roasted Beet Salad

Published February 20, 2012

Farro, Radicchio, and Roasted Beet Salad Farro, an ancient variety of wheat, has a hearty texture and a nutty flavor. Here, the whole grain is tossed with bitter radicchio and earthy beets for a pretty, delicious, and healthful salad. Farro is said to have sustained the Romans as they conquered the world 7,000 years ago. Legend had it that Julius Caesar himself brought it to Italy after invading Egypt in 30 B.C. Known as the Pharoah's wheat because it was the only wheat cultivated in pharoanic times, this nutritious, high-energy grain was a staple in Roman society. Also known as emmer wheat, farro...

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Seared Scallops in Garlic Butter

Published February 14, 2012

Scrambling for an easy and healthy special occasion dinner?  Here is one that was just shared by a staff member at BMH, a recipe that was found on-line with a simple Google search. Seared Scallops in Garlic Butter Makes: 4 servings

Start to Finish: 20 mins

Ingredients 1 pound fresh or frozen sea scallops 2 tablespoons butter or margarine 3 cloves garlic, minced 2 tablespoons dry white wine 1 tablespoon snipped fresh chives or parsley 1/8teaspoon salt Directions Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels. In a 12-inch skillet cook garlic in 1 tablespoon of the butter ov...

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Microwave Baked Apple

Published February 6, 2012

Microwave Baked Apple This is an easy and fast baked apple recipe. Great for brunch or snack. Stuff the apples with any additional fruits that you wish -- cranberries stuffed into apples are especially delicious. Ingredients 1 medium apple 1 ts. brown sugar splenda 1 ts country crock butter 1/4 ts cinnamon Directions Peel and core apple Mix splenda and cinnamon together Put splenda mixture inside of apple Put butter on top Put on a plate Microwave for 1 1/2 min Turn over and cook 1 minute more Number of Servings: 1...

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Cranberry Almond Granola

Published January 30, 2012

Cranberry Almond Granola If you've never made your own granola, you'll be amazed at the difference in freshness and flavor—and at how easy it is. Use this recipe as a starting point for your own creativity: substitute dried blueberries or chopped dried apricots for the cranberries, or walnuts or hazelnuts for the almonds. Ingredients 2/3 cup frozen unsweetened apple juice concentrate, thawed 1/2 cup maple syrup 1/4 cup almond oil, or canola oil 1/4 cup packed dark brown sugar 1 tablespoon ground cinnamon 1/2 teaspoon salt, or to taste 5 cups rolled oats, (not quick-cooking) 1 cup toasted wheat germ 1 cup whole almo...

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Classic Down East Haddock Chowder

Published January 23, 2012

Classic Down East Haddock Chowder The virtue of Maine-style fish chowder is its simplicity. It's a milky, brothy chowder, unembellished with wine or heavy cream, tasting mostly of the good, fresh, locally caught haddock from which it is made. This recipe is classic, with the main concession to modernity being the addition of fresh thyme, which you can omit or reduce if you so prefer. The secret to chowder's depth of flavor lies in the aging process during which all the chowder's elements have a chance to meld and blend, resulting in a most successful and happy marriage. Classic Down East Haddock Chowder Brooke Dojny, Dishing Up Maine 1 la...

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Celery-Root Soup with Purple Top Turnip and Green Apple

Published January 16, 2012

Celery-Root Soup with purple top turnip and Green Apple Usually, celery (Apium graveolens) is used in making salads, spicing up foods containing meat, etc. However, the roots, leaves and celery seeds are used for therapeutic purposes in treating and preventing diseases. In medicine, celery has been used as far back as Ancient Greece when it was highly valued for its properties as an aphrodisiac as well as its medicinal properties. Around the same time celery was also used as a decorative herb by the Romans, who used the leaves for their "Winner's Crown". In traditional medicine celery was used to eliminate intestinal parasites. Chinese me...

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