Fitness Food and You

Arugula, Blood Orange and Blue Cheese Salad (serves 6)

This is a wonderful combination of flavors! If you are not a fan of blue cheese, substitute it with feta cheese. For a healhtier option, try the lower-fat versions.

ingredients

10 cups arugula (about 6 ounces)

¼ cup blue cheese, crumbled

4 blood oranges, peeled, segmented and chopped

¼ cup extra-virgin olive oil

¼ cup freshly squeezed lemon juice

salt and pepper to taste

directions

In a large bowl, combine the arugula, blue cheese and orange segments. Pour the oil and lemon juice over the salad; toss to blend. Season with salt and pepper to taste.

(Adapted from a recipe found in “Food & Nutrition Magazine”, March/April 2014)

This recipe has wonderful spices and great texture!

ingredients

¾  t ground cinnamon, divided

1 t ground ginger

¼ t freshly ground pepper

4 medium carrots, thinly sliced

1 cup couscous, preferably whole wheat

2 ½ cups low-sodium chicken broth

1 T olive oil

¼ cup sliced almonds

¼ cup golden raisins

4 scallions, white and light green parts only, roughly chopped

1/2 cup roughly chopped fresh cilantro, plus more for topping

directions

Bring 2 ½ cups of broth to a boil in medium saucepan over medium-high heat. Add ½ teaspoon cinnamon, the ginger and pepper. Add the carrots and cook until crisp-tender, 3 to 4 minutes. Drain the carrots, reserving the cooking liquid.

Put the couscous into the empty saucepan; pour 1 cup of the hot cooking liquid on top. Stir, then cover tightly and let sit 5 minutes. Fluff the couscous with a fork.

Meanwhile, heat the olive oil in a medium skillet over medium-high heat. Add the almonds, raisins, scallions and the remaining ¼ teaspoon cinnamon. Cook, stirring, until the nuts are toasted, 2 to 3 minutes.

Add this mixture to the couscous. Then add the carrots and stir to combine. Sprinkle with the cilantro and serve

(Adpated from a recipe found foodnetwork.com)

I love this recipe because it has a few, simple ingredients, is light, and doesn’t take much time to make. If you like cauliflower, you must try this one…..it’s a celebration of cauliflower!

ingredients

1 T extra-virgin olive oil

1 large onion, chopped

1 T minced garlic

¼- ½ t hot red pepper flakes, or to taste

1 medium head of cauliflower, broken or cut into small florets

salt and freshly ground pepper

1 quart lower sodium vegetable or chicken stock

grated Parmesan

directions

Heat the olive oil in a large saucepan or stockpot. When hot, add the onion and cook, stirring occasionally, until it softens and just begins to brown, about 10 minutes.

Add the garlic, red pepper, and cauliflower, stirring until the cauliflower glistens, 3-5 minutes. Season with salt and pepper. Add the stock and stir. Bring to a boil over high heat, then adjust the heat so the mixture simmers. Cook until the cauliflower is tender but not falling apart, about 15 minutes.

Taste and adjust the seasoning. Drizzle with olive oil. Spoon into bowls and sprinkle with grated Parmesan.

(Adapted from a recipe found in Mark Bittman’s cookbook, “How to Cook Everything Vegetarian”)