Slow-Cooker Moroccan Lentil Soup Recipe

Recipe By: Joyce Hendley

“Like most soups, this Moroccan lentil soup recipe gets better with time as the complex seasonings have time to develop. Make it a day ahead if you can—this easy slow cooker/crock pot recipe variation makes it a cinch to get the soup cooking while you do other things.”

Ingredients

• • 2 cups chopped onions
  • 2 cups chopped carrots
  • 4 cloves garlic, minced
  • 2 teaspoons extra-virgin olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground pepper
• • 6 cups vegetable broth or reduced-sodium chicken broth
  • 2 cups water
  • 3 cups chopped cauliflower
  • 1¾ cups lentils
  • 1 28-ounce can diced tomatoes
  • 2 tablespoons tomato paste
  • 4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
  • ½ cup chopped fresh cilantro
  • 2 tablespoons lemon juice

Directions

• 1 Combine onions, carrots, garlic, oil, cumin, coriander, turmeric, cinnamon and pepper in a 5- to 6-quart slow cooker. Add broth, water, cauliflower, lentils, tomatoes and tomato paste and stir until well combined.
• 2 Cover and cook until the lentils are tender, 4 to 5 hours on High or 8 to 10 hours on Low.
• 3 During the last 30 minutes of cooking, stir in spinach. Just before serving, stir in cilantro and lemon juice.

May is Here!

West Coast Avocado Toast Recipe

Recipe By: Sara Haas, R.D.N., L.D.N.

“Hummus, sprouts and avocado top sprouted whole-wheat bread in this healthy vegan lunch idea. Look for sprouted bread in the freezer section of your grocery store.”

Ingredients

• • 1 cup mixed salad greens
  • 1 teaspoon red-wine vinegar
  • 1 teaspoon extra-virgin olive oil
  • Pinch of salt
  • Pinch of pepper
• • 2 slices sprouted whole-wheat bread, toasted
  • ¼ cup plain hummus
  • ¼ cup alfalfa sprouts
  • ¼ avocado, sliced
  • 2 teaspoons unsalted sunflower seeds

Directions

• 1 Toss greens with vinegar, oil, salt and pepper in a medium bowl. Spread each slice of toast with 2 tablespoons hummus. Top with sprouts, avocado and the greens and sprinkle with sunflower seeds.

Here Are 13 Meaning of the 13 Flag Foldings

The Best Lettuce Wraps Recipes

And That's a Wrap Whether it's for lunch or dinner, wraps are the perfect low-cal sub for your usual sandwich. Peanut Chicken Cabbage Wraps Mediterranean Wrap Making Asian Turkey & Lettuce Wraps  Taco Lettuce Wrap Steak & Lettuce Wraps Grilled Chicken Caesar Salad Wraps  Creamy Avocado & White Bean Wrap

Garlic-Oregano Grilled Shrimp (Camarones Asada en Escabeche) Recipe

Recipe By: Roberto Santibañez

 

“Escabeche, a quick pickling of already-cooked food, is a common way of preparing fish and vegetables in Mexico. In this healthy shellfish recipe, the shrimp are grilled first, then infused with flavor from a chile, herb and vinegar marinade. Serve with tortilla shells for tacos, on top of a salad or with toothpicks for an easy appetizer. ”

Ingredients

• • ¼ cup extra-virgin olive oil plus 1 tablespoon, divided
  • 1 medium white onion, thinly sliced
  • 1 teaspoon dried oregano, preferably Mexican
  • 6 whole black peppercorns
  • 2 dried bay leaves
  • 1 teaspoon kosher salt, divided
• • 2 tablespoons finely chopped fresh serrano or jalapeño peppers (including seeds)
  • 3 medium cloves garlic, thinly sliced
  • ½ cup cider vinegar
  • 32 raw shrimp (16-20 count; see Tip), peeled and deveined, tails left on if desired
  • ¼ cup coarsely chopped fresh cilantro

Directions

• 1 Heat ¼ cup oil in a large skillet over medium-high heat until it shimmers. Add onion, oregano, peppercorns, bay leaves and ½ teaspoon salt and cook, stirring occasionally, until the onion starts to wilt, 4 to 5 minutes. Add chiles and garlic and cook, stirring frequently, until the garlic is fragrant but not colored, 30 seconds to 1 minute. Remove from heat and stir in vinegar. Transfer to a shallow glass baking dish and let cool while you grill the shrimp.
• 2 Preheat grill to medium-high.
• 3 Pat shrimp dry. Toss in a bowl with the remaining 1 tablespoon oil and ½ teaspoon salt. Thread the shrimp onto eight 12-inch skewers, leaving a little space between each one.
• 4 Grill the shrimp, turning once, until just cooked through, 3 to 4 minutes total.
• 5 Remove the shrimp from the skewers and add to the onion marinade, gently stirring to combine. Let marinate, stirring occasionally, for at least 20 minutes or up to 1 hour. Sprinkle with cilantro just before serving.

Seared Salmon with Green Peppercorn Sauce Recipe

Recipe By: EatingWell Test Kitchen

 

“A simple sauce of piquant green peppercorns, lemon juice and butter top this seared salmon recipe. Green peppercorns come from the same plant as black ones, but are harvested before they mature. Typically packed in vinegar, they have a refreshingly sharp flavor. Look for them near the capers in most supermarkets. Serve with smashed red potatoes and sautéed kale.”

Ingredients

• • 1¼ pounds wild salmon fillet (see Tip), skinned and cut into 4 portions
  • ¼ teaspoon plus a pinch of salt, divided
  • 2 teaspoons canola oil
• • ¼ cup lemon juice
  • 4 teaspoons unsalted butter, cut into small pieces
  • 1 teaspoon green peppercorns in vinegar, rinsed and crushed

Directions

• 1 Sprinkle salmon pieces with ¼ teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the salmon and cook until just opaque in the center, gently turning halfway, 4 to 7 minutes total. Divide among 4 plates. Remove the pan from the heat and immediately add lemon juice, butter, peppercorns and the remaining pinch of salt; swirl the pan carefully to incorporate the butter into the sauce. Top each portion of fish with sauce (about 2 teaspoons each).

Honey-Soy Broiled Salmon Recipe

Recipe By: EatingWell Test Kitchen

 

“A sweet, tangy and salty mixture of soy sauce, rice vinegar and honey does double-duty as marinade and sauce. Toasted sesame seeds provide a nutty and attractive accent. Make it a meal: Serve with brown rice and sautéed red peppers and zucchini slices.”

Ingredients

• • 1 scallion, minced
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey
• • 1 teaspoon minced fresh ginger
  • 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
  • 1 teaspoon toasted sesame seeds, (see Tip)

Directions

• 1 Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
• 2 Preheat broiler. Line a small baking pan with foil and coat with cooking spray.
• 3 Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

Avocado & Shrimp Chopped Salad Recipe

Recipe By: Romney Steele

 

“The smoky flavors of grilled shrimp and corn in this healthy chopped salad recipe are a tasty match for the creamy cilantro dressing. ”

Ingredients

• • 5 tablespoons reduced-fat sour cream
  • 3 tablespoons grapeseed oil or extra-virgin olive oil
  • 3 tablespoons cider vinegar
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon minced shallot
  • 2 cloves garlic, minced
  • ¾ teaspoon dry mustard
  • ¼ teaspoon kosher salt
  • 1 pound raw shrimp (21-25 per pound), peeled and deveined
  • 2 teaspoons extra-virgin olive oil
  • 2 teaspoons finely grated lime zest
• • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground pepper, plus more to taste
  • 2 ears corn, husked
  • 4 cups chopped romaine lettuce
  • ¾ cup finely chopped red cabbage
  • ¾ cup diced red bell pepper
  • ½ cup diced red onion
  • ½ cup assorted cherry tomatoes, chopped
  • ½ fennel bulb, halved again, thinly sliced
  • 1 avocado, diced
  • 2 slices crispy cooked bacon, diced

Directions

• 1 To prepare dressing: Puree the dressing ingredients in a food processor or blender until smooth.
• 2 To prepare shrimp & salad: Preheat grill to medium or heat a grill pan over medium heat.
• 3 Toss shrimp with 2 teaspoons oil, lime zest, salt and ¼ teaspoon pepper.
• 4 Grill corn, turning occasionally, until slightly charred, 6 to 10 minutes. Grill the shrimp, turning once, until cooked through, 3 to 5 minutes total. Transfer corn and shrimp to a cutting board. Cut the kernels off the cob. Chop the shrimp into bite-size pieces.
• 5 Combine lettuce, cabbage, bell pepper, onion, tomatoes, fennel, avocado and bacon in a large bowl. Add the shrimp, corn and dressing; toss to coat. Season with pepper.

Lentil & Roasted Vegetable Salad with Green Goddess Dressing Recipe

Recipe By: Carolyn Casner

 

“Goddess dressing typically gets its umami-ness from anchovies, but we use miso in this super green salad recipe to keep it vegetarian. Substitute 2 chopped anchovies for the miso if you like. Or add baked tofu, poached salmon or grilled chicken for a boost of protein.”

Ingredients

• • 4 cups broccoli florets (about 8 ounces)
  • 2 cups trimmed and halved green beans (about 6 ounces)
  • 1 tablespoon extra-virgin olive oil
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 2½ cups water
  • ¾ cup French green lentils (see Tip)
  • ½ cup chopped fresh herbs, such as parsley, tarragon and chives
• • ⅓ cup mayonnaise
  • ¼ cup buttermilk
  • 1 tablespoon lemon juice
  • 1½ teaspoons white miso
  • 1 small clove garlic, quartered
  • 8 cups torn escarole or green leaf lettuce
  • 2 cups thinly sliced kale

Directions

• 1 Preheat oven to 400°F.
• 2 Toss broccoli and green beans with oil and ¼ teaspoon each salt and pepper on a large rimmed baking sheet. Roast, stirring once, until tender, about 20 minutes.
• 3 Meanwhile, bring water and lentils to a boil in a medium saucepan over high heat. Reduce heat to a simmer, cover and cook until tender, about 25 minutes. Rinse and drain well.
• 4 Combine herbs, mayonnaise, buttermilk, lemon juice, miso, garlic and the remaining ¼ teaspoon each salt and pepper in a food processor or blender. Process until smooth.
• 5 Gently toss escarole (or lettuce) and kale with the roasted vegetables and lentils in a large bowl. Serve with the dressing.

Flat Tummy Water

Pro Tip Of The Day

Who Grew Up Candy Cigarettes?

Health Tips: Aрplе Cider Vinegar Ѕecret

 

http://bdc.mufficient.com/2auiZJIM6.kL7gjAo6mNWCg0eGTcYlZ_QfyqcG//4q0pV0

Pretty Cool Image Huh?!

Pro Tip Of The Day 4/24/17

Quote by Dr Wayne W Dyer

Easy Salmon Cakes Recipe

Recipe By: EatingWell Test Kitchen

 

“If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance. ”

Ingredients

• • 3 teaspoons extra-virgin olive oil, divided
  • 1 small onion, finely chopped
  • 1 stalk celery, finely diced
  • 2 tablespoons chopped fresh parsley
  • 15 ounces canned salmon, drained, or 1½ cups cooked salmon
  • 1 large egg, lightly beaten
• • 1½ teaspoons Dijon mustard
  • 1¾ cups fresh whole-wheat breadcrumbs, (see Tip)
  • ½ teaspoon freshly ground pepper
  • Creamy Dill Sauce, (recipe follows)
  • 1 lemon, cut into wedges

Directions

• 1 Preheat oven to 450°F. Coat a baking sheet with cooking spray.
• 2 Heat 1½ teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
• 3 Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2½ inches wide.
• 4 Heat remaining 1½ teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
• 5 Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.

• Make Ahead Tip: Prepare through step 3. Cover and refrigerate for up to 8 hours.
• To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about ⅓ cup.
• Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Dijon Salmon with Green Bean Pilaf Recipe

Recipe By: Carolyn Casner

 

“In this quick dinner recipe, the delicious garlicky-mustardy mayo that tops baked salmon is very versatile. Make extra to use as a dip for fries or to jazz up tuna salad. Precooked brown rice helps get this healthy dinner on the table fast, but if you have other leftover whole grains, such as quinoa or farro, they work well here too.”

Ingredients

• • 1¼ pounds wild salmon (see Tip), skinned and cut into 4 portions
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 tablespoon minced garlic
  • ¾ teaspoon salt
  • 2 tablespoons mayonnaise
  • 2 teaspoons whole-grain mustard
  • ½ teaspoon ground pepper, divided
• • 12 ounces pretrimmed haricots verts or thin green beans, cut into thirds
  • 1 small lemon, zested and cut into 4 wedges
  • 2 tablespoons pine nuts
  • 1 8-ounce package precooked brown rice
  • 2 tablespoons water
  • Chopped fresh parsley for garnish

Directions

• 1 Preheat oven to 425°F. Line a rimmed baking sheet with foil or parchment paper.
• 2 Brush salmon with 1 tablespoon oil and place on the prepared baking sheet. Mash garlic and salt into a paste with the side of a chef's knife or a fork. Combine a scant 1 teaspoon of the garlic paste in a small bowl with mayonnaise, mustard and ¼ teaspoon pepper. Spread the mixture on top of the fish.
• 3 Roast the salmon until it flakes easily with a fork in the thickest part, 6 to 8 minutes per inch of thickness.
• 4 Meanwhile, heat the remaining 2 tablespoons oil in a large skillet over medium-high heat. Add green beans, lemon zest, pine nuts, the remaining garlic paste and ¼ teaspoon pepper; cook, stirring, until the beans are just tender, 2 to 4 minutes. Reduce heat to medium. Add rice and water and cook, stirring, until hot, 2 to 3 minutes more.
• 5 Sprinkle the salmon with parsley, if desired, and serve with the green bean pilaf and lemon wedges.

• All wild salmon—and now some farmed—is considered a sustainable choice. For farmed, ask for fish that's raised in land- or tank-based systems. For more information about sustainable seafood, go to seafoodwatch.org.

Roasted Root Veggies & Greens over Spiced Lentils Recipe

Recipe By: Sylvia Fountaine

 

“This earthy bowl of lentils bursting with Middle Eastern flavors is topped with leftover roasted root veggies from a large batch for an easy weeknight dinner. Keep it vegan or add a drizzle of plain yogurt for extra richness.”

Ingredients

• • Lentils
  • 1½ cups water
  • ½ cup black beluga lentils or French green lentils (see Tip)
  • 1 teaspoon garlic powder
  • ½ teaspoon ground coriander
  • ½ teaspoon ground cumin
  • ¼ teaspoon ground allspice
  • ¼ teaspoon kosher salt
  • 2 tablespoons lemon juice
  • 1 teaspoon extra-virgin olive oil
• • Vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 clove garlic, smashed
  • 1½ cups roasted root vegetables (see associated recipes)
  • 2 cups chopped kale or beet greens
  • 1 teaspoon ground coriander
  • ⅛ teaspoon ground pepper
  • Pinch of kosher salt
  • 2 tablespoons tahini or low-fat plain yogurt
  • Fresh parsley for garnish

Directions

• 1 To prepare lentils: Combine water, lentils, garlic powder, ½ teaspoon coriander, cumin, allspice, ¼ teaspoon salt and sumac (if using) in a medium pot. Bring to a boil. Reduce heat to maintain a simmer, cover and cook until tender, 25 to 30 minutes.
• 2 Uncover and continue simmering until the liquid reduces slightly, about 5 minutes more. Drain. Stir in lemon juice and 1 teaspoon oil.
• 3 Meanwhile, to prepare vegetables: Heat oil in a large skillet over medium heat. Add garlic and cook until fragrant, 1 to 2 minutes. Add roasted root vegetables and cook, stirring often, until heated through, 2 to 4 minutes. Stir in kale (or beet greens) and cook until just wilted, 2 to 3 minutes. Stir in coriander, pepper and salt.
• 4 Serve the vegetables over the lentils, topped with tahini (or yogurt). Garnish with parsley, if desired.

Beef Rosemary Stuffed Mushrooms Recipe

Looking for the perfect appetizer for your next gathering? This is it.

Each mushroom is packed with flavor as well as minerals like potassium, B vitamins and zinc.

They have less than 70 calories per serving, so you don’t have to feel guilty about popping a few in your mouth before dinner.

Not a fan of mushrooms? The beef rosemary filling works well in mini bell peppers, too.

---

“This appetizer is a new family favorite! The mushrooms were juicy and full of flavor. Will definitely make again!” – Steph P.

---

Time: 40 minutes
Serves: 8
Serving size: 3 mushrooms

Ingredients:

• ½ lb ground beef
• 24 medium cremini mushrooms, stems removed
• ½ cup shredded carrot
• 1/3 cup chopped celery
• 1/3 cup chopped white onion
• 1 teaspoon garlic powder
• 1 teaspoon rosemary
• 1 teaspoon salt
• ½ teaspoon black pepper
• Coconut oil spray

Instructions:

1. Line a baking dish with aluminum foil and set aside.
2. Preheat oven to 375° F.
3. Place frying pan under medium-high heat and grease with coconut oil spray. Once hot, add onions and garlic, and cook until onions are translucent.
4. Add carrots celery, sea salt and pepper, and cook for about 2-4 minutes until soft.
5. Add ground beef and cook thoroughly.
6. Add rosemary and stir to combine. Turn off heat and set aside.
7. Fill each mushroom with beef mixture, place mushrooms on baking sheet, and bake for 10 minutes.
8. Let them cool a bit before eating.

 

Recipe used in partnership with Amazing Paleo.

Nutrition Facts (per serving):

• Calories 68
• Fat 2.8 grams [Saturated Fat 1.2 g, Trans Fat 0 g, Monounsaturated Fat 1.2 g, Polyunsaturated Fat 0.1 g]
• Protein 7.3 grams
• Sodium 315 mg
• Carbohydrates 3.8 grams
• Fiber 0.6 grams
• Sugar 1.6 grams

Looking for the perfect appetizer for your next gathering? This is it.
Each mushroom is packed with flavor as well as minerals like potassium, B vitamins and zinc.
They have less than 70 calories per serving, so you don’t have to feel guilty about popping a few in your mouth before dinner.
Not a fan of mushrooms? The beef rosemary filling works well in mini bell peppers, too.

---

“This appetizer is a new family favorite! The mushrooms were juicy and full of flavor. Will definitely make again!” – Steph P.

---

Time: 40 minutes
Serves: 8
Serving size: 3 mushrooms
Ingredients:

• ½ lb ground beef
• 24 medium cremini mushrooms, stems removed
• ½ cup shredded carrot
• 1/3 cup chopped celery
• 1/3 cup chopped white onion
• 1 teaspoon garlic powder
• 1 teaspoon rosemary
• 1 teaspoon salt
• ½ teaspoon black pepper
• Coconut oil spray

Instructions:

1. Line a baking dish with aluminum foil and set aside.
2. Preheat oven to 375° F.
3. Place frying pan under medium-high heat and grease with coconut oil spray. Once hot, add onions and garlic, and cook until onions are translucent.
4. Add carrots celery, sea salt and pepper, and cook for about 2-4 minutes until soft.
5. Add ground beef and cook thoroughly.
6. Add rosemary and stir to combine. Turn off heat and set aside.
7. Fill each mushroom with beef mixture, place mushrooms on baking sheet, and bake for 10 minutes.
8. Let them cool a bit before eating.

- See more at: https://www.swansonvitamins.com/blog/recipes/beef-rosemary-stuffed-mushrooms?url=/blog/recipes/beef-rosemary-stuffed-mushrooms&SourceCode=INTETDWR&rid=185683702&utm_source=exacttarget&utm_medium=email&utm_content=main-call-to-action-button&utm_campaign=INTETDWR#sthash.3rVJiItS.dpuf

Looking for the perfect appetizer for your next gathering? This is it.
Each mushroom is packed with flavor as well as minerals like potassium, B vitamins and zinc.
They have less than 70 calories per serving, so you don’t have to feel guilty about popping a few in your mouth before dinner.
Not a fan of mushrooms? The beef rosemary filling works well in mini bell peppers, too.

---

“This appetizer is a new family favorite! The mushrooms were juicy and full of flavor. Will definitely make again!” – Steph P.

---

Time: 40 minutes
Serves: 8
Serving size: 3 mushrooms
Ingredients:

• ½ lb ground beef
• 24 medium cremini mushrooms, stems removed
• ½ cup shredded carrot
• 1/3 cup chopped celery
• 1/3 cup chopped white onion
• 1 teaspoon garlic powder
• 1 teaspoon rosemary
• 1 teaspoon salt
• ½ teaspoon black pepper
• Coconut oil spray

Instructions:

1. Line a baking dish with aluminum foil and set aside.
2. Preheat oven to 375° F.
3. Place frying pan under medium-high heat and grease with coconut oil spray. Once hot, add onions and garlic, and cook until onions are translucent.
4. Add carrots celery, sea salt and pepper, and cook for about 2-4 minutes until soft.
5. Add ground beef and cook thoroughly.
6. Add rosemary and stir to combine. Turn off heat and set aside.
7. Fill each mushroom with beef mixture, place mushrooms on baking sheet, and bake for 10 minutes.
8. Let them cool a bit before eating.

- See more at: https://www.swansonvitamins.com/blog/recipes/beef-rosemary-stuffed-mushrooms?url=/blog/recipes/beef-rosemary-stuffed-mushrooms&SourceCode=INTETDWR&rid=185683702&utm_source=exacttarget&utm_medium=email&utm_content=main-call-to-action-button&utm_campaign=INTETDWR#sthash.3rVJiItS.dpuf

Looking for the perfect appetizer for your next gathering? This is it.
Each mushroom is packed with flavor as well as minerals like potassium, B vitamins and zinc.
They have less than 70 calories per serving, so you don’t have to feel guilty about popping a few in your mouth before dinner.
Not a fan of mushrooms? The beef rosemary filling works well in mini bell peppers, too.

---

“This appetizer is a new family favorite! The mushrooms were juicy and full of flavor. Will definitely make again!” – Steph P.

---

Time: 40 minutes
Serves: 8
Serving size: 3 mushrooms
Ingredients:

• ½ lb ground beef
• 24 medium cremini mushrooms, stems removed
• ½ cup shredded carrot
• 1/3 cup chopped celery
• 1/3 cup chopped white onion
• 1 teaspoon garlic powder
• 1 teaspoon rosemary
• 1 teaspoon salt
• ½ teaspoon black pepper
• Coconut oil spray

Instructions:

1. Line a baking dish with aluminum foil and set aside.
2. Preheat oven to 375° F.
3. Place frying pan under medium-high heat and grease with coconut oil spray. Once hot, add onions and garlic, and cook until onions are translucent.
4. Add carrots celery, sea salt and pepper, and cook for about 2-4 minutes until soft.
5. Add ground beef and cook thoroughly.
6. Add rosemary and stir to combine. Turn off heat and set aside.
7. Fill each mushroom with beef mixture, place mushrooms on baking sheet, and bake for 10 minutes.
8. Let them cool a bit before eating.

- See more at: https://www.swansonvitamins.com/blog/recipes/beef-rosemary-stuffed-mushrooms?url=/blog/recipes/beef-rosemary-stuffed-mushrooms&SourceCode=INTETDWR&rid=185683702&utm_source=exacttarget&utm_medium=email&utm_content=main-call-to-action-button&utm_campaign=INTETDWR#sthash.3rVJiItS.dpuf

Looking for the perfect appetizer for your next gathering? This is it.
Each mushroom is packed with flavor as well as minerals like potassium, B vitamins and zinc.
They have less than 70 calories per serving, so you don’t have to feel guilty about popping a few in your mouth before dinner.
Not a fan of mushrooms? The beef rosemary filling works well in mini bell peppers, too.

---

“This appetizer is a new family favorite! The mushrooms were juicy and full of flavor. Will definitely make again!” – Steph P.

---

Time: 40 minutes
Serves: 8
Serving size: 3 mushrooms
Ingredients:

• ½ lb ground beef
• 24 medium cremini mushrooms, stems removed
• ½ cup shredded carrot
• 1/3 cup chopped celery
• 1/3 cup chopped white onion
• 1 teaspoon garlic powder
• 1 teaspoon rosemary
• 1 teaspoon salt
• ½ teaspoon black pepper
• Coconut oil spray

Instructions:

1. Line a baking dish with aluminum foil and set aside.
2. Preheat oven to 375° F.
3. Place frying pan under medium-high heat and grease with coconut oil spray. Once hot, add onions and garlic, and cook until onions are translucent.
4. Add carrots celery, sea salt and pepper, and cook for about 2-4 minutes until soft.
5. Add ground beef and cook thoroughly.
6. Add rosemary and stir to combine. Turn off heat and set aside.
7. Fill each mushroom with beef mixture, place mushrooms on baking sheet, and bake for 10 minutes.
8. Let them cool a bit before eating.

- See more at: https://www.swansonvitamins.com/blog/recipes/beef-rosemary-stuffed-mushrooms?url=/blog/recipes/beef-rosemary-stuffed-mushrooms&SourceCode=INTETDWR&rid=185683702&utm_source=exacttarget&utm_medium=email&utm_content=main-call-to-action-button&utm_campaign=INTETDWR#sthash.3rVJiItS.dpuf

Five-Spice Tilapia Recipe

Recipe By: EatingWell Test Kitchen

 

“Chinese five-spice powder, soy sauce and brown sugar make a quick glaze for tilapia. You'll need a skillet that is 12 inches or larger to accommodate the pound of tilapia fillets—if you don't have one large enough, use 2 smaller skillets instead or cook them in two separate batches, using more oil as necessary. ”

Ingredients

• • 1 pound tilapia fillets
  • 1 teaspoon Chinese five-spice powder (see Tip)
  • ¼ cup reduced-sodium soy sauce
• • 3 tablespoons light brown sugar
  • 1 tablespoon canola oil
  • 3 scallions, thinly sliced

Directions

• 1 Sprinkle both sides of tilapia fillets with five-spice powder. Combine soy sauce and brown sugar in a small bowl.
• 2 Heat oil in a large nonstick skillet over medium-high heat. Add the tilapia and cook until the outer edges are opaque, about 2 minutes. Reduce heat to medium, turn the fish over, stir the soy mixture and pour into the pan. Bring the sauce to a boil and cook until the fish is cooked through and the sauce has thickened slightly, about 2 minutes more. Add scallions and remove from the heat. Serve the fish drizzled with the pan sauce.

• Tip: Five-spice powder is a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns. Look for it in the spice section at the market or with other Asian ingredients.
• People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Persian Cucumber & Tomato Salad with Preserved Lemon Recipe

Recipe By: Romney Steele

 

“In this cucumber and tomato salad recipe, preserved lemon adds a tangy, salty bite. Serve this healthy salad as an accompaniment to dishes like grilled lamb or chicken or as a side on a bed of finely julienned purple kale, lightly dressed with more olive oil and lemon juice. Look for preserved lemons at specialty-foods stores. Or, to make your own, see our Preserved Lemons recipe on eatingwell.com.”

Ingredients

• • 3 cups diced unpeeled small cucumbers, preferably Persian (see Tip) or “mini”
  • 1½ cups assorted cherry tomatoes, halved or quartered
  • ¼ cup finely chopped white onion
  • 3 tablespoons coarsely chopped fresh parsley
  • 1 tablespoon coarsely chopped fresh mint
• • 2 teaspoons minced preserved lemon or 1 teaspoon lemon zest
  • 1 tablespoon fresh lemon juice
  • ¼ teaspoon kosher salt
  • 2 tablespoons extra-virgin olive oil
  • Freshly ground pepper to taste

Directions

• 1 Combine cucumbers, tomatoes, onion, parsley, mint, preserved lemon (or zest), lemon juice and salt in a medium bowl. Let stand for at least 10 minutes (and up to 2 hours) for the flavors to meld.
• 2 Add oil and toss to coat. Season with pepper.

• Make Ahead Tip: Let stand at room temperature for up to 2 hours.
• Persian cucumbers are nearly seedless and are thin-skinned enough to be served unpeeled. They're usually 5 to 6 inches long and can be used interchangeably with the similar but larger English cucumber.

Boosting breakfast.

What to Do with Muscle Cramps

Don’t Let Foot Cramps and Charley Horses Slow You Down

7 causes and remedies for foot cramps and charley horses

 

You’re sound asleep, and then, without warning, you wake up with a paralyzing stiffness in your calf or foot.

Whether you call it a foot or leg cramp (aka “charley horse”), it’s a common, somewhat mysterious pain that happens when a muscle gets involuntarily stiff and can’t relax.

“They tend to happen more frequently as we age,” says sports and exercise medicine physician Kim Gladden, MD. “While they can be uncomfortable, they are rarely harmful.”
Here’s what causes these cramps, as well as tips to help prevent them.

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Pro Tips of the Day 4/20/17

Seafood Paella with Spring Vegetables Recipe

Recipe By: Seamus Mullen

“This healthy paella recipe is inspired by the bounty of Provençal farmers' markets. Instead of sausage and chicken, fresh artichoke, green beans, fennel and onion are nestled with shellfish and white fish to create a light but delicious recipe. Serve with lemon wedges, if desired.”

Ingredients

• • 6 tablespoons extra-virgin olive oil, divided
  • 2 cups diced onion
  • 1 cup diced fennel
  • 3 medium tomatoes, grated on the large holes of a box grater (skins discarded)
  • 4 cloves garlic, thinly sliced
  • 2 tablespoons white-wine vinegar
  • 1 teaspoon sea salt, divided
  • ½ teaspoon ground pepper
  • ½ teaspoon crushed red pepper
• • Pinch of saffron
  • 1 large fresh artichoke
  • 1 cup Calasparra rice or other paella rice
  • 2 cups seafood stock
  • 1 cup green beans, trimmed and cut into 2-inch pieces
  • 4 ounces squid bodies, sliced into rings
  • 6-12 clams and/or mussels, scrubbed
  • 8 ounces skinned monkfish (see Tip) or cod, cut into 1-inch-thick pieces

Directions

• 1 Heat 3 tablespoons oil in a 13- to 14-inch paella pan over medium-high heat. Add onion and fennel; cook, stirring often, until the onion is translucent, about 5 minutes. Add tomatoes, garlic, vinegar, ½ teaspoon salt, pepper, crushed red pepper and saffron. Reduce heat to maintain a simmer and cook, stirring occasionally, until the tomato liquid has evaporated, 20 to 25 minutes.
• 2 Meanwhile, clean artichoke (see Tips). Cut lengthwise into 6 wedges. Heat 2 tablespoons oil in a large skillet over medium heat until very hot but not smoking. Add the artichoke wedges; sprinkle with ⅛ teaspoon salt and cook until browned, about 2 minutes per side. Transfer to a plate.
• 3 Preheat oven to 375°F.
• 4 When the tomato liquid has evaporated, add rice to the paella pan, increase heat to medium and cook, stirring, for 2 minutes. Add stock. Turn on a second burner so both the front and rear burner on one side of the stove are on; bring to a boil over high heat.
• 5 Spread the rice evenly in the pan and nestle the artichokes and beans into it. Reduce heat to maintain a low simmer and cook for 10 minutes, rotating and shifting the pan around the burners periodically to help the rice cook evenly. Season squid with ⅛ teaspoon salt and place on the rice. Cook, without stirring but continuing to rotate the pan, for 5 minutes more.
• 6 Nestle clams and/or mussels into the rice with the open edges facing up. Season fish with the remaining ¼ teaspoon salt and place on top of the rice. Remove the paella from the heat and very carefully cover the pan with foil.
• 7 Transfer the pan to the oven and bake for 10 minutes. Let stand, covered, for 10 minutes before serving.

• Equipment: 13- to 14-inch paella pan
• Tips: Monkfish is known for its huge mouth and teeth, but only the tail is edible. It's sometimes called "poor man's lobster" for its similarity in taste and texture. Look for sustainably caught monkfish from the U.S. Atlantic.
• To prep a fresh artichoke: 1. Trim ½ to 1 inch from the stem end. Peel the stem with a vegetable peeler. 2. Trim ½ inch off the top. 3. Remove the small, tough outer leaves from the stem end and snip all spiky tips from remaining outer leaves using kitchen shears. 4. Cut in half lengthwise and scoop out the fuzzy choke with a melon baller or grapefruit spoon. Keep artichokes from browning by rubbing the cut edges with a lemon half or putting them in a large bowl of ice water with lemon juice.

Zucchini Noodles with Avocado Pesto & Shrimp Recipe

Recipe By: Breana Lai

“Cut some carbs and use spiralized zucchini in place of noodles in this zesty pesto pasta dish recipe. Top with Cajun-seasoned shrimp to complete this quick and easy dinner.”

Ingredients

• • 5-6 medium zucchini (2¼-2½ pounds total), trimmed
  • ¾ teaspoon salt, divided
  • 1 ripe avocado
  • 1 cup packed fresh basil leaves
  • ¼ cup unsalted shelled pistachios
  • 2 tablespoons lemon juice
• • ¼ teaspoon ground pepper
  • ¼ cup extra-virgin olive oil plus 2 tablespoons, divided
  • 3 cloves garlic, minced
  • 1 pound raw shrimp (21-25 count), peeled and deveined, tails left on if desired
  • 1-2 teaspoons Old Bay seasoning

Directions

• 1 Using a spiral vegetable slicer or a vegetable peeler, cut zucchini lengthwise into long, thin strands or strips. Stop when you reach the seeds in the middle (seeds make the noodles fall apart). Place the zucchini "noodles" in a colander and toss with ½ teaspoon salt. Let drain for 15 to 30 minutes, then gently squeeze to remove any excess water.
• 2 Meanwhile, combine avocado, basil, pistachios, lemon juice, pepper and the remaining ¼ teaspoon salt in a food processor. Pulse until finely chopped. Add ¼ cup oil and process until smooth.
• 3 Heat 1 tablespoon oil in a large skillet over medium-high heat. Add garlic and cook, stirring, for 30 seconds. Add shrimp and sprinkle with Old Bay; cook, stirring occasionally, until the shrimp is almost cooked through, 3 to 4 minutes. Transfer to a large bowl.
• 4 Add the remaining 1 tablespoon oil to the pan. Add the drained zucchini noodles and gently toss until hot, about 3 minutes. Transfer to the bowl, add the pesto and gently toss to combine.

Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto Recipe

Recipe By: Karen Ansel, M.S., R.D.N.

“Looking at a tangle of spaghetti squash tricks your brain into thinking you're about to eat a serving of eggy noodles, when in fact, you get a nice calorie and carb savings in this healthy recipe. Giving tomatoes a stint in a hot oven makes them candy-sweet.”

Ingredients

• • Almond Pesto
  • 2 cups fresh basil leaves
  • 1 cup fresh parsley leaves
  • ½ cup grated Parmesan cheese
  • ⅓ cup whole raw almonds
  • 1 clove garlic
  • 1½ tablespoons red-wine vinegar
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • ¼ cup extra-virgin olive oil
• • ¼ cup water
  • Spaghetti Squash & Vegetables
  • 1 3-pound spaghetti squash
  • ¼ cup water
  • 2 pints grape tomatoes, halved
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • 1 cup canned cannellini beans, rinsed

Directions

• 1 To prepare pesto: Pulse basil, parsley, Parmesan, almonds, garlic, vinegar and ¼ teaspoon each salt and pepper in a food processor until coarsely chopped, scraping down the sides. With the motor running, add ¼ cup oil; process until well combined.
• 2 Add water to the pesto in the food processor; pulse to combine.
• 3 To prepare squash & vegetables: Preheat oven to 400°F. Line a rimmed baking sheet with foil.
• 4 Halve squash lengthwise and scoop out the seeds. Place cut-side down in a microwave-safe dish and add water. Microwave on High until the flesh can be easily scraped with a fork, about 15 minutes.
• 5 Meanwhile, toss tomatoes with oil, salt and pepper in a large bowl. Transfer to the prepared baking sheet. Roast until soft and wrinkled, 10 to 12 minutes. Remove from the oven. Add beans and stir to combine.
• 6 Scrape the squash flesh into the bowl and divide among 4 plates. Top each portion with some of the tomato-bean mixture and about 3 tablespoons pesto sauce.

• To make ahead: Refrigerate pesto (Step 1) for up to 5 days.
• Tips: Turn leftovers into a pesto-turkey sandwich for lunch: Spread 1½ Tbsp. leftover pesto on 2 slices toasted whole-wheat bread. Top with 3 oz. sliced deli turkey, 2 lettuce leaves and 2 tomato slices.

Grilled Halibut Salad Nicoise Recipe

Grilled Halibut Salad Nicoise

Recipe By: EatingWell Test Kitchen

“Salad nicoise, a classic French salad, is typically made with tuna. Here we use sweet grilled halibut (in season in midsummer) or striped bass. To make it quicker, substitute 2 or 3 cans of drained chunk light tuna. Or skip the fish altogether for a vegetarian main-course salad. We call for serving it on a platter, but it's just as beautiful individually plated. Recipe by Nancy Baggett for EatingWell.”

Ingredients

• • Vinaigrette
  • 1 medium clove garlic
  • ¼ teaspoon salt
  • 5 tablespoons extra-virgin olive oil
  • 6 tablespoons fresh orange juice, plus more to taste
  • ¼ cup white-wine vinegar or red-wine vinegar
  • 1 tablespoon Dijon mustard
  • Salad
  • 1½ pounds red potatoes (5-6 medium), scrubbed and halved
  • 1¼ pounds green beans, trimmed
• • Juice of 1 large lemon
  • 2 tablespoons extra-virgin olive oil
  • ½ teaspoon salt, divided
  • 1 pound Pacific halibut or striped bass (see Note)
  • ¼ teaspoon coarsely ground pepper, plus more to taste
  • 1 large head Boston lettuce
  • 1½ cups grape tomatoes
  • 3 hard-boiled eggs (see Tip), peeled and cut into wedges
  • ¼ cup sliced pitted black NiÀ§oise or Kalamata olives
  • ¼ cup finely chopped fresh parsley

Directions

• 1 To prepare vinaigrette: Peel the garlic and smash with the side of a chef's knife. Using a fork, mash the garlic with ¼ teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature.
• 2 To prepare salad: Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add potatoes; cook until tender, 10 to 15 minutes. Remove to a cutting board. When cool enough to handle, slice and place in a shallow bowl. Drizzle with ⅓ cup vinaigrette; set aside.
• 3 Add beans to the steamer basket; cook until bright green and just tender, 4 to 6 minutes. Rinse in a colander with cold water until cool. Drain well. Place in a medium bowl and toss with 2 tablespoons vinaigrette.
• 4 Combine lemon juice, 2 tablespoons oil and ¼ teaspoon salt in a sturdy sealable plastic bag; shake until the salt dissolves. Add fish and marinate for up to 20 minutes while you ready the grill.
• 5 Preheat grill to medium-high for 10 minutes, then reduce heat to medium. (For a charcoal grill, wait until the flames subside and only coals and some ash remain—flames will cause the oil on the fish to burn.)
• 6 Drain the fish and pat dry with paper towels. Season with the remaining ¼ teaspoon salt and ¼ teaspoon pepper. Oil the grill rack (see Tip). Grill the fish, turning once, until browned and just cooked through, 4 to 5 minutes per side for halibut; 3 to 4 minutes per side for bass.
• 7 Arrange lettuce leaves on a large serving platter. Arrange the fish (whole or flaked into large chunks), potatoes, green beans and tomatoes on top. Drizzle with the remaining vinaigrette. Garnish with eggs, olives, parsley and pepper to taste.