NUTRITION NEWS
Fall Recipes
Cher Pastore, M.S., R.D., C.D.N.
 

In these busy times it's difficult to spare a second to eat right. Here are a few ways to incorporate quick nutritious recipes into your hectic lifestyle. The following recipes are low in fat, provide a good source of fiber and protein and taste great! To schedule an appointment with the nutritionist call 212.336.6066 or email nutrition@chelseapiers.com.

 
Roasted Salmon Salad with Honey Mustard Vinagrette
 

Fish in general is a good source of lean protein and B vitamins (which, among other things, are important to release energy and aid a healthy complexion). Salmon in particular contains a significant amount of omega-3 fatty acids, which appear to thwart depression (winter is coming…) and heart disease (keep exercising). In addition, healthy salmon salad contains vitamin C and beta-carotene.

Dressing:
1/2 cup balsamic vinegar
1/2 cup water
2 tsp. dried cranberries
2 tsp. Dijon mustard
2 tsp. honey
1 TBS olive oil

Salad:
1 pound salmon fillet, cut into 4 equal pieces
1/2 tsp. salt
1/4 tsp. pepper
8 cups spinach leaves, washed
2 cups thinly sliced red peppers

Cooking Directions:
*Preheat oven to 425° F. Coat a baking sheet with cooking spray.
*In a small pan, combine balsamic vinegar, water and cranberries. Bring to a boil. Simmer for 5 minutes.
*Strain and reserve liquid and fruit.
*Combine liquid with mustard, honey and oil.
*Season salmon fillets with salt and pepper.
*Place on baking sheet and bake for 5-7 minutes.
*Place spinach and red peppers on plates. Top with salmon and dressing.

Nutritional Information:
Serving size: 4 ounces
322 calories
28 grams protein
7 grams fiber
13.4 grams fat
180 grams calcium
 
Peanut Butter Smoothie*
 

Trying to get to work? Get the kids ready for school? Holiday shopping? Who has time for breakfast? This yummy smoothie is a great way to start off your day; it is quick and easy to make, and is a great source of protein, potassium and monounsaturated fat. With its concentrated amount of fat it will keep you feeling full all the way until lunch!

Ingredients:
2 medium size ripe bananas, frozen and peeled
1 1/2 cups nonfat milk
2 tablespoons natural, unsalted, smooth peanut butter
1/2 teaspoon pure vanilla extract
Directions:
*Place bananas in blender.
*Add remaining ingredients.
*Blend until smooth.
*Add squirt of chocolate syrup if desired.

Nutritional Information:
363 Calories
16g protein
4.8g fiber
17 grams fat

*Adapted from www.shape.com.

 
 
Low-Fat Oatmeal Cookies*
 

With the holidays fast approaching, these oatmeal cookies offer a lowfat, low calorie alternative to their higher fat competitors. Oatmeal, which is a good source of soluble fiber, has been shown to decrease the risk of heart disease by lowering blood cholesterol. Eating one of these cookies won't contribute to holiday weight gain.

Ingredients:
2 tablespoons oil, preferably canola
1/4 cup applesauce
1/2 cup brown sugar
1/2 cup white sugar
1/4 cup wheat germ
2 egg whites
1 teaspoon vanilla
1/2 teaspoon cinnamon
1/2 teaspoon salt
1/2 teaspoon baking soda
1 teaspoon baking powder
1 1/2 cups uncooked oats
1 cup whole wheat flour
Optional:
1/2 cup raisins
1/2 cup walnuts

Directions:
*Preheat oven to 375°
*Mix together: oil, applesauce, sugar, egg, vanilla, cinnamon and salt. Beat well.
*Add baking soda, powder, oats (and raisins); mix well, then gently stir in flour.
*Drop by rounded teaspoons onto a baking sheet coated with cooking spray.
*Bake for 10 to 12 minutes

Nutritional Information:
Serving size: 1 cookie
90 calories
2 grams of fat

*Adapted from Nancy Clark's Sports Nutrition Guidebook.

 
 
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