McDermott Nutrition Recipes & Tips

    We are in the peak of summer here in the northeast! It has been beautiful weather-wise, and the gardens are finally starting to produce. All that hard work finally begins to pay off! What better way to celebrate summer’s bounty than with cool, crisp vegetables and fruits, tasty grilled meat, fish, and poultry, and plenty of salads? Salads can get boring for many, as we tend to use the same ingredients and dressings. Below are some ideas to help you explore new combinations and flavors!

Summer is also a time for many to get outdoors and increase physical activity. My husband and I are trying to explore new hiking trails and parks in our area. Even when we are traveling to see friends or family, we try to find a new place to walk or jog. It makes exercise seem like a new adventure each time, especially when blessed with seeing a particular animal such as a deer, which we saw close up last week. Beautiful! Remember that I am here for any of you who are struggling, both in person and on-line at www.reallivingnutrition.com/jamiemcdermott.aspx. As always, I love hearing from you and will be waiting to know your thoughts on the recipes! Happy summer!

1 cup quinoa, uncooked
1 head butter or boston lettuce, chopped thinly
3 cups cooked chicken or turkey, cut into cubes
1 medium carrot, shredded
4 green onions, sliced
1 Tablespoon sesame seeds, toasted

Ginger dressing:
1/3 cup canola or olive oil
1/3 cup rice wine vinegar
1 Tablespoon Splenda
1 Tablespoon soy sauce
1/4 tsp red pepper flakes
1 heaping Tablespoon fresh ginger, grated
1/4 tsp salt
Shake all ingredients in a tightly covered container.

Prepare ginger dressing. Cook quinoa according to package directions. Pour ginger dressing over lettuce, chicken, carrot and onions in a large bowl. Toss with the prepared quinoa. Sprinkle with sesame seeds and enjoy at room temperature or refrigerated.

Yield: Makes 6 servings.

NUTRITION PER SERVING: 340 calories; 20g fat (2g saturated fat); 60 mg cholesterol; 270 mg sodium; 19g carbohyrate (4g fiber); 22g protein.

Lime Yogurt Dressing (below)
6 cups chopped spinach
3 medium fresh ripe peaches, sliced thinly
1/2 of a medium red onion, finely chopped

Lime Yogurt Dressing:
3/4 cup low fat plain yogurt (Organic if possible)
3 Tbsp chopped fresh parsley
2 Tbsp lime juice
2 Tbsp apple cider vinegar
1/2 tsp grated lime peel
1/4 tsp salt
1/4 tsp pepper

Mix all ingredients with fork or wire whisk.

DIRECTIONS:
Prepare dressing in large glass or plastic bowl. All remaining ingredients and toss. Cover and refrigerate 2 hours or until chilled.

Yield: Makes 6 servings
NUTRITION INFORMATION PER SERVING: 85 calories (15 calories from fat); 0g fat; 10mg cholesterol; 110mg sodium; 13g carbohydrate (4g fiber); 3g protein

1 container (16 oz) 2% fat cottage cheese
2 Tbsp snipped fresh mint leaves
8 Whole red leaf lettuce leaves
1 cup blueberries, blackberries, or raspberries
1 pint strawberries, sliced
1 banana, sliced
1/4 cup coarsely chopped salted or toasted nuts

Ginger Honey Dressing
2 Tbsp canola oil
2 Tbsp lime juice
2 Tbsp honey
1/4 tsp ground ginger
pinch salt

DIRECTIONS:
Mix cottage cheese and mint. Divide lettuce leaves among 4 salad plates. Spoon cheese mixture onto each. Arrange fruit on top; sprinkle with nuts. Serve with ginger honey dressing.

Yield: Makes 4 servings.
NUTRITION INFORMATION PER SERVING: 400 calories; 20g fat; 20 mg cholesterol; 400mg sodium; 35g carbohydrate (4g fiber); 18g protein

 Spring has finally sprung!  When I think of this season, I am reminded of new beginnings and fresh starts.  It has been a long winter for many of us, and now is the time to turn any negative thoughts about what we should or shouldn’t have done into positive affirmations about what we are able to do now.

For many individuals, spring allows for the return of regular outdoor activities, such as walking, hiking, tennis and golf.  Your body is meant to move; however it will get used to a sedentary lifestyle if that is what it is trained for.  See how good it feels to put on your shoes and go outdoors to listen to the birds chirping and see the spring bulbs popping.  Grab a friend or just enjoy some solitary time alone.

With regards to nutrition, we have all had our share of heavy stews and casseroles.  Now is the time for refreshing meals that wake up the taste buds!  Snappy green peas and crisp asparagus are all at their peak.  Tropical fruits such as mangoes, bananas and pineapples are also at their freshest.

Please check out the spring recipes for 2008 and see how simple it is to bring spring into your home!

Recipe Source: www.realsimple.com

2 tablespoons unsalted butter
1 cup chopped yellow onion
2 cups chicken or vegetable broth
4 cups frozen peas
3/4 cup loosely packed mint leaves
Pinch of kosher salt
1 teaspoon sugar or sugar substitute

Melt the butter in a saucepan over medium heat. Add the onion and sauté for 3 to 4 minutes or until tender. Add the broth and bring to a boil. Place the peas, mint, salt, and sugar in a blender. (Because hot liquids expand when blended, hold the lid firmly in place with a kitchen towel before blending.) Blend until smooth. Pour the hot broth mixture over them. Return to saucepan to heat through. Serve warm.

Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 194(29% from fat); FAT 6g (sat 4g); PROTEIN 9mg; CHOLESTEROL 15mg; CALCIUM 61mg; SODIUM 638mg; FIBER 7g; CARBOHYDRATE 26g; IRON 3mg

Recipe Source: www.realsimple.com

Serve this dish as a side to grilled chicken or fish for a light and refreshing meal!

1 pound asparagus - peeled, trimmed & halved lengthwise if very thick
2 tablespoons pine nuts
1 tablespoon lime juice, plus the zest of 1 lime
1.5 tablespoons olive oil
2 teaspoons honey
1/4 teaspoon kosher salt
2 ounces goat cheese

Bring a large pot of salted water to a boil. Add the asparagus and cook until crisp-tender, 3 to 4 minutes. Drain. Meanwhile, in a skillet, lightly toast the pine nuts over medium heat, stirring occasionally, about 5 minutes. Set aside. In a large bowl, whisk together the lime juice, lime zest, oil, honey, and salt until smooth. Add the asparagus and toss well. Top with the goat cheese and toasted pine nuts before serving.

Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 151(1% from fat); FAT 13g (sat 3g); PROTEIN 5mg; CHOLESTEROL 7mg; CALCIUM 35mg; SODIUM 204mg; FIBER 1g; CARBOHYDRATE 6g; IRON 1mg

Recipe Source: www.realsimple.com

This dish makes a great brunch! Serve with fruit for dessert and your meal is complete!

2 tablespoons extra-virgin olive oil, divided
1 tablespoon balsamic vinegar
6 scallions (white and light green parts), thinly sliced on the diagonal
4 ounces thinly sliced prosciutto ham, torn into 1-inch pieces
4 large eggs and 1 cup egg substitute
3 tablespoons milk
1/2 cup (2 ounces) grated Parmesan
1/4 teaspoon black pepper
4 cups arugula (about 2 bunches), washed and dried
1/4 teaspoon kosher salt
4 ounces goat cheese, crumbled

Heat oven to 350° F.Heat 1 tablespoon of the oil in a large, ovenproof nonstick skillet over medium heat. Add the scallions and cook, stirring, for 1 1/2 minutes. Add the prosciutto and cook, stirring occasionally, until slightly crisp, 3 to 4 minutes.Meanwhile, in a medium bowl, whisk together the eggs, egg substitute, milk, Parmesan, and pepper. Add the cooked scallions and prosciutto. Pour the egg mixture into the skillet and stir to distribute the ingredients. Bake until browned around the edges and puffed (a knife should come out clean), 15 to 20 minutes.Meanwhile, divide the arugula among individual plates. Drizzle with the remaining olive oil, the vinegar, and sprinkle with the salt, and top with the goat cheese. Cut the frittata into triangles and serve with the salad.

Tip: If you don?t own an ovenproof nonstick skillet, use a seasoned cast-iron pan instead.

Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 441(69% from fat); FAT 34g (sat 10g); SUGAR 3g; PROTEIN 31g; CHOLESTEROL 464mg; SODIUM 666mg; FIBER 1g; CARBOHYDRATE 4g