Delicious Healthy Dinners
Pistachio Crusted Salmon. Here is an easy way to eat fatty fish twice a week for heart health. Paint a salmon filet with a thin layer of honey mustard, and top with a combination of bread crumbs, parsley, and chopped pistachios. Broil in toaster oven or the regular oven for 10 to 15 minutes. Salmon is rich in heart-healthy omega 3 fatty acids. The pistachios add natural fiber, antioxidants, and protein. Complement this delicious dish with whole-grain brown rice and sautéed spinach. Spinach tops the list of super foods rich in disease-fighting phytochemicals, iron, folate, lutein, and zeaxanthin.
Maple Glazed Pork Tenderloin. Cut a pork tenderloin into 1-inch slices and brown the slices in a nonstick skillet on high heat, about 2 minutes per side. Mix 2 tablespoons maple syrup, 2 teaspoons balsamic vinegar, and 2 teaspoons grainy mustard. Add to browned pork slices, cover, reduce heat and simmer 2 to 3 minutes. Serve it with a baked sweet potato, an excellent source of beta carotene, and a very good source of vitamin C, manganese, fiber, potassium, and iron. Pork tenderloin is a lean source of protein. It rivals the chicken breast as one of the leanest meats available, and is a good source of vitamin B12 and iron. For diabetic people, you can delete the maple syrup and still have a tasty dish.
Chicken Divan. Poach four boneless chicken halves in simmering water for 7 to 8 minutes. Drain, chop the chicken, and reserve liquid separately. Mix a can of fat-free cream of chicken soup with 1/2 cup light mayonnaise, 1/2 to 3/4 cup poaching liquid, and 1 teaspoon curry. In a casserole dish, layer broccoli and chicken. Cover with sauce and bake 30 minutes in 350 oven. Lean chicken breasts are a great source of nutritious and satisfying protein. Topped with broccoli, this dish adds fiber, vitamins C, K, A, folate, potassium, and cancer-fighting sulforaphane.
Super Snacks for Health and Nutrition
Pumpkin Smoothie. Blend 1/2 cup canned pumpkin puree with 1 cup skim milk, a few ice cubes, a teaspoon of brown sugar, and a dash of pumpkin pie spice. This makes a delicious and energizing smoothie packed with vitamins A, C, K, E, D, magnesium, potassium, protein, and fiber. A half cup of canned pumpkin has 3.5 grams of fiber, more than most breakfast cereals.
Easy Baked Apple. Core an apple and stuff it with a teaspoon of brown sugar, squeeze of lemon juice, and a pinch of cinnamon. Microwave for 5 minutes. Top the tasty treat with a dollop of low-fat yogurt and chopped walnuts for added protein, fiber, and plant-based omega 3 fatty acids. For diabetic people, use chopped walnuts instead of brown sugar, or be creative and add another fruit.
Hummus With Veggies. Store-bought hummus paired with grape tomatoes baby carrots, celery, or bell pepper is an energizing and nutritious low-calorie snack. Hummus made from chickpeas is high in protein and fiber. It easily satisfies hunger between meals. Carrots, tomatoes, celery, and peppers boost vitamin A, vitamin C, and fiber.
