Eating Well

Cherry Tomato Salad with Buttermilk-Basil Dressing

6 cups red and yellow cherry tomatoes, halved if large
Kosher salt and freshly ground pepper
2/3 cup buttermilk
1/4 cup sour cream
3 tablespoons thinly sliced fresh basil leaves
1 shallot, minced
2 cloves garlic, minced

Put the cherry tomatoes in a large serving bowl. Season with salt and pepper and toss.  In another bowl, whisk the buttermilk, sour cream, basil, shallot and garlic. Season with pepper. Drizzle the dressing over the tomatoes and toss.

Total Time:  15 min
Prep:  15 min
Yield:  4 servings
Level:  Easy
August 2014

Mango, Avocado and Grilled Shrimp Salad with Peanut Dressing

2 tablespoons unsweetened coconut milk
1 lime (juice and zest)
1 tablespoon fish sauce
1 tablespoon peanut butter
1 birds eye chili (sliced)
1 teaspoon palm sugar (grated or brown sugar)
1 tablespoon cilantro (chopped)
1 tablespoon mint (chopped)
1 mango (stoned, scooped and sliced)
1 avocado (stoned, scooped and sliced)
2 handfuls salad greens
2 green onions (sliced)
2 tablespoons peanuts (roasted and chopped)
6 tom yum grilled shrimp (optional)

1. Mix the coconut milk, lime, fish sauce, peanut butter, chili, sugar and cilantro in a bowl and set aside.
2. Assemble the salad, toss with dressing to coat and serve garnished with chopped roasted peanuts.
July 2014

Fruit Salad - Healthiest Diet

4 lbs strawberries, washed and chopped 
4 kiwi's, skinned, and chopped 
1 pint blueberries, washed 
1 pint blackberries, washed 
1 cup red grapes 
2 cans mandarin oranges, drained

Toss fruits in a large bowl and mix.
June 2014

Healthy Green Vegetable Juice

California Classic Grilled Cheese


1 tablespoon Cabot Salted Butter
4 slices sourdough bread
4 ounces Cabot Pepper Jack, sliced
About 6 slices large vine-ripened tomato
1/2 avocado, sliced

1.    Melt butter in large skillet over medium-low heat. 
2.    Top two bread slices with cheese, tomato and avocado. Place remaining bread slices on top.  
3.    Transfer to skillet and cook slowly until golden on underside, reducing heat if needed. Turn and cook until sandwiches are golden on second side and cheese is melted.
April 2014

Pasta Primavera Salad


Kosher salt
12 ounces fusilli or other corkscrew pasta
1/2 pound sugar snap peas, halved lengthwise, or broccoli florets (or a combination)
2 carrots, shredded
1 yellow bell pepper, cut into thin strips
1/4 cup extra-virgin olive oil, plus more for drizzling
4 cloves garlic, thinly sliced
1 pint cherry tomatoes, halved
1/4 to 1/2 teaspoon red pepper flakes
1/2 cup roughly chopped fresh mint
1/2 cup grated parmesan cheese
4 ounces goat cheese, crumbled

Bring a large pot of salted water to a boil. Add the fusilli and cook as the label directs. Add the sugar snap peas and/or broccoli, carrots and bell pepper to the boiling water during the last 2 minutes of cooking. Reserve 1/2 cup cooking water, then drain the pasta and vegetables and return to the pot.

Meanwhile, heat the olive oil in a large skillet over medium heat. Add the garlic and cook until just golden, about 30 seconds. Add the tomatoes, red pepper flakes and 1 teaspoon salt; cook until the tomatoes begin to wilt, about 2 minutes. Stir in 1/4 cup of the reserved cooking water. Pour the tomato mixture over the pasta and vegetables. Add the mint, parmesan and half the goat cheese and toss to combine. Season with salt.  Divide the pasta among bowls. Top with the remaining goat cheese and drizzle with olive oil.

Per serving:  Calories 638; Fat 27 g (Saturated 10 g); Cholesterol 33 mg; Sodium 841 mg; Carbohydrate 77 g; Fiber 7 g; Protein 24 g

Total Time:  30 min
Prep:  15 min
Cook: 15 min
Yield:  4 servings
Level:  Easy
March 2014

Cherry Tomato Salad with Buttermilk-Basil Dressing

Mango, Avocado and Grilled Shrimp Salad wih Peanut Dressing

Fruit Salad - Healthiest Diet

Is juicing healthier than eating whole fruits or vegetables?

Juicing probably is not any healthier than eating whole fruits and vegetables. Juicing extracts the juice from fresh fruits or vegetables. The resulting liquid contains most of the vitamins, minerals and plant chemicals (phytonutrients) found in the whole fruit. However, whole fruits and vegetables also have healthy fiber, which is lost during most juicing.

Some juicing proponents say that juicing is better for you than is eating whole fruits and vegetables because your body can absorb the nutrients better and it gives your digestive system a rest from working on fiber. They say that juicing can reduce your risk of cancer, boost your immune system, help you remove toxins from your body, aid digestion and help you lose weight.  However, there's no sound scientific evidence that extracted juices are healthier than the juice you get by eating the fruit or vegetable itself.

On the other hand, if you don't enjoy eating fresh fruits and vegetables, juicing may be a fun way to add them to your diet or to try fruits and vegetables you normally wouldn't eat. You can find many juicing recipes online or mix up your own combinations of fruits and vegetables to suit your taste.  If you do try juicing, make only as much juice as you can drink at one time because fresh squeezed juice can quickly develop harmful bacteria. And when juicing, try to keep some of the pulp. Not only does it have healthy fiber, but it can help fill you up.

If you buy commercially produced fresh juice from a juicing stand or store, select a pasteurized product. Also keep in mind that juices may contain more sugar than you realize, and if you aren't careful, these extra calories can lead to weight gain.

By Jennifer K. Nelson, R.D., L.D.
Mayo Clinic

California Classic Grilled Cheese

HEALTHY EATING:  Pasta Primavera Salad