Good day to you!  Sometimes dinners can be rushed and you need a quick and easy solution but still keep the food “somewhat” healthy.  Today’s feature is dead easy and if I might add quite tasty.  I might be biased as I love salmon – especially fresh Atlantic salmon.

However, any salmon will work and be just as yummy.  It is all about the flavoring combination and individual taste buds. For this dish I went with a lemon dill combination hit with a little heat of the red pepper flakes.  Over the years, I have cooked salmon in many different ways whether it be roasted, poached, grilled or as today – just a simple pan sear.

I will not get into the specifics but I will say… 8 mins to salmon!  Hello…. that is faster than grabbing dirty bird on the way home.

Ingredients

• 4 Pieces of Salmon
• Onion flakes, or powder
• Pinch of crushed red pepper flakes
• Pinch of Dill, dried
• Salt and Pepper
• 1 Tbsp. Butter
• Juice of Lemon
• Drizzle of olive oil

Method

1. Bring a sauce pan up to medium high heat.
2. Mix all the dry ingredients in a bowl, leaving out the lemon and rub it all over the salmon.
3. Add half the butter and the olive oil to the preheated pan and lay the salmon in the pan.
4. No need to move the salmon in the pan.  let it get a nice sear about 3-4 minutes.
5. Once the sear is achieved, flip the salmon and let cook 2 more minutes on the other side.
6. Remove from pan and set aside.
7. Add the other half of the butter and the juice from the lemon.
8. Let reduce to a little sauce to drizzle over the salmon upon serving.
9. ENJOY!

Zesty Tip: By adding a little bit of olive oil to the butter in the pan, it prevents the butter from burning as the oil has a higher heat tolerance than butter.  It also adds a nice flavor to the slamon.

OK well another recipe complete.  Now you just have to go make it and tell me if it was thumbs up or down.  If it was mediocre you can tell me it was thumbs sideways.  Zesty Junior started that the last couple of years… I find it funny.  The most recent was on the blueberry muffins.  Hey Dad, ” something about these tastes weird, I give them thumbs sideways”.  Haha what a cat.

Talk to you all on Friday – whooo hoooo.  have a super day and keep smiling.

Take care

zesty

Download my Free Recipe Book: Simply Zesty

Can we eat healthy and not break the bank?  A couple of years ago I wrote an article about grocery prices going out of control and I still believe that is the case.  Over the past couple of years especially with all the world issues, food prices have not reduced in many areas. With that said, there are still some great foods that will not break the bank and offer you lots of nutrition.  I compiled a list of my top 7, added some links to foods recipes I have made using these ingredients and I would love for you to add other ones you may think of just in the comments section.

Foods under $1 Per Serving

1.  Oats

High in fiber and complex carbohydrates, oats have also been shown to lower cholesterol. And they sure are cheap—a dollar will buy you more than a week’s worth of hearty breakfasts.

Serving suggestions: Sprinkle with nuts and fruit in the morning, make oatmeal cookies for dessert.

2.  Eggs

You can get about a half dozen of eggs for a dollar, making them one of the cheapest and most versatile sources of protein.

Serving suggestions: Poached Eggs for breakfast, egg salad sandwiches for lunch, and leftover eggs for dinner.

3.  Kale

This dark, leafy green is loaded with vitamin C, carotenoids, and calcium. Like most greens, it is usually a dollar a bunch.

Serving suggestions: Chop up some kale and add to your favorite stir-fry or pasta dish or KALE chips.

4.  Potatoes

Because we often see potatoes at their unhealthiest—as fries or chips—we don’t think of them as nutritious, but they definitely are. Eaten with the skin on, potatoes contain almost half a day’s worth of Vitamin C, and are a good source of potassium. If you opt for sweet potatoes or yams, you’ll also get a good wallop of beta carotene. Plus, they’re dirt cheap and have almost endless culinary possibilities.

Serving suggestions: Try Easy Breakfast Potatoes; sweet potato fries for dinner, or baked potatoes.

5.  Apples

I’m fond of apples because they’re inexpensive, easy to find, come in portion-controlled packaging, and taste good. They are a good source of pectin—a fiber that may help reduce cholesterol—and they have the antioxidant Vitamin C, which keeps your blood vessels healthy.

Serving suggestions: Plain; as applesauce; or in baked goods like Apple Granola Muffins.

6.  Bananas

At a local grocery store, I found bananas for about 19¢ apiece; a dollar gets you a banana a day for the workweek. High in potassium and fiber (9 grams for one), bananas are a no-brainer when it comes to eating your five a day quotient of fruits and veggies.

Serving suggestions: In smoothies, by themselves, in cereal and yogurt or of course banana bread.

7.  Beans

With beans, you’re getting your money’s worth and then some. Not only are they a great source of protein and fiber, but ’bonzos are also high in fiber, iron, folate, and manganese, and may help reduce cholesterol levels. And if you don’t like one type, try another—black, lima, lentils … the varieties are endless. Though they require soaking and cooking, the most inexpensive way to purchase these beans is in dried form; a precooked can will still only run you around a buck.

Serving suggestions: In salads, by themselves, or even in dips.

Let me know your thoughts on this as I really think it a a valuable post just to reiterate to you that we can still eat healthy and cut costs.  Have a great day and add your comments and tell me some other food items.

Take care

zesty

Download my Free Recipe Book: Simply Zesty

Weekend… is… close.

What about ground turkey, garlic, lemon zest, lemon juice, ginger and red pepper flakes all mashed into a burger and topped with baby arugula and Parmesan pepper mayo?

Feast your eyes… and make it tonight!  This was done inside and not on the grill.  feel free to pop these on the grill as well.

Ingredients

• 1lb Ground Turkey
• 1 Tbsp. garlic, minced
• 1 Tsp. Ginger, minced
• 1 lemon, zest and juice ( no seeds)
• 1 Tsp. Red pepper flakes
• 1 Tbsp. Olive oil
• 1 Cup baby arugula
• 2 Tbsp. Mayo
• Black ground pepper
• 1/4 cup fresh Parmesan, shredded

Method

1. Preheat pan to medium high heat and preheat oven to 350 degrees
2. In a large bowl, combine turkey, garlic, ginger, lemon and red pepper flakes.  Mix well and make into little patties
3. Add olive oil to pan and slowly place the burgers in the pan
4. Sear on both sides until golden brown.  Move to a preheated oven and finish cooking about 10 minutes.
5. Remove from oven and begin burger prep.
6. In a small bowl combine mayo, Parmesan cheese, ground pepper.
7. Smear on to one side of the bun, slide the turkey burger on and top with baby arugula.
8. ENJOY!

Zesty Tip: Sear the turkey burgers on high heat in your pan with a little oil and then move them to the oven to finish.  Please do not overcook – you will be unhappy and it will feel as if you are eating the sole of a shoe.

Have a great weekend and wish for sunshine!

Take care

zesty

Download my Free Recipe Book: Simply Zesty

Help The Students Event: Day 16

By: Amie Valpone, HHP, AADP Nutritionist and author of The Healthy Apple, www.thehealthyapple.com

Heading off to college? Pack some of my portable snacks to keep your tummy satisfied whether you’re in class, studying in the library or trying to find healthy fare in the dining halls…these healthy nibbles are sure to keep your taste buds happy and your belly trim…just in time for College Back-to-School Life.   And be sure to try my 2 tasty no-cook recipes below, which are healthy, tasty and can be made right in your dorm room!

Get Smart n’ Get Snackin’ For the College Back-to-School Lifestyle

Be Mindful of Why You are Eating.

Are you stressed? Thirsty? Not eating enough? Ask yourself these questions before you dig in.  Be sure to keep healthy snack options in your office for a quick go-to when you’re in need of a quick fix.  When eating your meals, plate it, sit down and savor your food…chew each bite and relax.  Plating your food and sitting down will give you visual of how much you have consumed. Many of my clients eat breakfast standing up, lunch at their desks and dinner in front of the television, this will not only disrupt your digestion, but leaves you unsatisfied and yearning for more!

Portion Control

Know your weaknesses and your triggers.  If you’re known to eat a box of cereal or cookies in one sitting-reach for your Ziploc bags as soon as you purchase these foods and make yourself portion controlled snacks.  This way, when you are in the mood for cereal or cookies, you can easily reach for one bag, sit down, put it on a plate or in a bowl and enjoy your snack without mindlessly over-doing it.

Don’t Skip Meals

We all know the most important meal of the day is a hearty breakfast.  Be sure to follow up with a mid-morning snack, a filling lunch, an afternoon nibble and a nutritious dinner.  Do not skip meals; this will only set you up for failure.  Keep your blood sugar steady and your body and brain fueled by eating a 3 balanced meals with 2 snacks each day.  This may not work for everyone, many of my clients prefer to have 3 meals and a dessert or they have learned that eating mini-meals throughout the day works for them.  Whatever works for you is what you should stick to-we’re all different people with different needs, therefore the is no cookie cutter way of how many meals and snacks you should be eating each day.  Just be sure that you feel energized and satisfied; if you are hungry, reach for a smart, healthy option.

Decipher Between Snacks and Treats

Those ’100 calorie’ packs that you see in the food store are not snacks–they’re treats! Take a looksy at the nutrition facts and ingredients- you’ll be surprised by the amount of sugar and additives in each little pouch.  Instead of reaching for processed treats, opt for a more nutritious whole food option such as a whole grain cracker with cheese, a small Greek yogurt with apple slices or a banana with nut butter.

Don’t Wait Until Your Tummy is Rumblin’

I encourage my clients to eat every 3 to 5 hours.  If you let yourself go any longer, you can damage your day and set yourself up for an overeating fest.

Reach for Lean Protein, Good Fats, Fruits and Veggies

When you eat a snack of protein, healthy fat and produce you can achieve a satisfied feeling rather than reaching for a sugar-laden treat.  Try pairing nut butter atop celery, a few slices of cheese with an apple or a handful of pistachios and grapes.

Cook in Bulk for Easy Prep

Purchase store bought rotisserie chicken and you can easily toss it into your morning omelet, afternoon chicken salad sandwich and evening pasta dish.  On a Sunday evening, try to cook up a batch of inexpensive pantry staples such as potatoes, rice, pasta and beans.  Store leftovers in the fridge for the week in Tupperware containers, therefore when you are ready to eat, you can simply reach for these precooked foods and whip up a nutritious snack meal in no time.

Have Fun, Get Creative

Eating should not be a chore; take a look at my On-the-go-Snacks and More Snacks for healthy ideas between meals.  Don’t be afraid to try new things, instead of a peanut butter and jelly white bread sandwich, opt for a whole grain bread with all natural nut butter and jelly without added sugars.

Amie’s College-Friendly Recipes

Coconut Tempeh Bites

Ingredients

• 1/3 block tempeh
• 1/3 cup shredded coconut
• 2 tablespoons honey
• 1 tablespoon cinnamon
• Pinch of sea salt
• Pinch of chili powder

Directions

1. Preheat oven to 375° F or if in dorm room, you can easily use your microwave.
2. Slice tempeh into 1 inch sided cubes
3. In a small bowl, combine coconut, agave nectar, cinnamon, sea salt and chili powder; mix to combine.
4. Drench each ‘cube’ of tempeh into the coconut mixture to ensure complete coating.
5. If using the microwave, place tempeh onto a microwave safe plate; cook on HIGH for 5-6 minutes or until desired texture.  If using an oven, place on a baking sheet; bake for 20-24 minutes or until tempeh bites start to brown.

No-Bake Honey Oat Bars

Ingredients

• 1 cup Oats
• 4 Tbsp. Honey
• 1/2 cup Dried Cherries
• A dash of Cinnamon
• 2 Tbsp. Ground Flax Seeds
• 1/4 cup Slivered Almonds
• 2 Tbsp. Cashew Butter (or any nut butter of choice)
• Zest of 1 Orange

Directions

1. Combine all above ingredients and mix well until it forms a sticky, firm consistency
2. Mold mixture in a baking dish
3. Refrigerate for 2 hours
4. Cut into bar- like shapes and enjoy!

Zesty Tip: To store these bars, simply wrap each bar individually in plastic wrap and store in the fridge.  These will keep in the refrigerator for about 1 week.  For longer storage, you can freeze these bars for up to 3 months.

Amie, thanks for a very informative post to say the least.  Even though I am not in school anymore I can definitely learn from these tips and advice.  One thing I try to avoid is being hungry ( I think I have that tip ironed out).  Have a super Wednesday and we will talk tomorrow with another fun filled post “HELP THE STUDENTS” style.

Take care

zesty

Download my Free Recipe Book: Simply Zesty

Help The Students Event: Day 1

Welcome to the kick off of Help the Students event.  For the next month you will be seeing recipes that are student friendly.  Recipes that use simple, easy to find ingredients.  Recipes that are straight forward and easy to prepare.  You will also find tips, tricks, shopping ideas, economical ideas and special guest posts from fantastic food bloggers.

I thought I would kick off day one with a simple homemade oven fries recipe.  This guys are so versatile and great at anytime of the day.  Yes you read it right!  Breakfast, Lunch, Dinner – these are a hit!  My Dad used to tell me growing up that fries in brown paper bags are the best.

I have had them a few times at restaurants and I do agree with him.  A fun novelty that you can for sure create at home.

Ingredients

• 3-4 Baking Potatoes (sliced)
• 2 Tbsp. Olive oil
• 1 Tsp. Garlic powder
• 1 Tsp. Salt
• 1 Tsp. Black pepper

Method

1. Preheat oven to 425 degrees and line cookie sheet with parchment paper
2. Slice potatoes and then rinse well and pat dry with paper towel.
3. In a large bowl add potatoes, olive oil, salt, garlic, black pepper and mix well
4. Pour out on a cookie sheet and bake 20-25 minutes turning occasionally until golden brown.
5. Remove from oven and serve on plate or in a brown paper bag.
6. ENJOY!

Zesty Tip: Ensure the potatoes are very dry before starting the baking process.  If any amount of liquid is present, the potatoes will steam and not become crispy.  Once they come out of the oven and screaming hot… hit them with a little bit of salt.

Freestyle Variation: Add some heat if you are in the mood by tossing with a little cayenne pepper or a few dashes of hot sauce.  A nice finishing touch is to add Parmesan cheese with about 5 minutes to go in the cooking process.

I hope you enjoyed Day 1 of Help The Student event.  Feel free to send along your recipe or tips if you would like to be featured this month.  Students all over the world will benefit from your experiences.  Have a super Wednesday.

Take care

zesty

Download my Free Recipe Book: Simply Zesty

Ok, so I have to confess a little bit here. I totally forgot to post yesterday being Monday and all do to the holiday. My apologies for that. To make it up to you I think I have a pretty tasty recipe that you can try at home and I think you even may be impressed at the fact it is “HEALTHY“. Whole grain oatmeal raisin cookies with a couple of unique ingredients that I have been dying to try for a while now.  Agave nectar and apple juice in cookies really keeps them on the healthy and lighter side by avoiding the heaviness of the oil and the sugar.

Let me know what you think of the recipe but I think they turned out quite good. They are chewy in texture as well as being soft. They are nice right out of the oven or slightly warmed in the microwave.  I like 18 seconds of warming time depending on your microwave of course.

Ingredients

• 2 Cups old-fashioned rolled oats
• 3/4 Cup organic whole wheat pastry flour
• 3/4 Cup organic unbleached white flour
• 2 Tsp. baking powder
• 3/4 Tsp. ground cinnamon
• 1/2 Tsp. sea salt
• 1/2 Cup raisins
• 1/4 Cup flax seeds
• 1/2 Cup low Fat Plain Yogurt
• 1/2 Cup Apple Juice
• 1/4 Cup maple syrup
• 2 Tbsp. Agave Nectar
• 1 Tsp. pure vanilla extract

Method

1. Preheat oven to 400°.  Line two large baking sheets with parchment paper.
2. In a large bowl, mix together oats, flours, baking powder, salt, cinnamon, raisins and nuts.
3. In another bowl or blender combine remaining liquid ingredients.
4. Mix together the wet and dry ingredients.
5. Drop batter by heaping tablespoons, about two inches apart, on to the baking sheets.
6. Press each cookie with moisten fingers or a spoon to flatten.
7. Bake 17 to 20 minutes or until golden brown on the bottom.
8. Transfer cookies to a rack to cool.



9. ENJOY!

Zesty Tip: For an even softer cookie, I like to slightly under cook the cookie as it will continue to cook internally after you take them out.  The apple juice and yogurt will also aide in the moisture department.

So there you have it, a fun healthy recipe you can try at home.  I had to test the cookies out of course as I watched the Olympics.  They turned out just as I hoped.  Is anybody else following the Olympics closely?

Stay tuned for a post that you will not want to miss tomorrow.  It is all about Zesty and Opensky giving back to all of you.  Have a fantastic Monday Tuesday and I will talk to you bright and early in the morning.

Take care

zesty

Download my Free Recipe Book: Simply Zesty

According to the latest Community Health Survey, on average we consume just over one portion of Milk and Alternatives per day.  That is not even close to the recommended daily intake for each age group:

• Children 2-3 and 4-8 need 2 servings
• Children 9-13 and teens 14-18 need 3-4 servings
• Adults 19-50 need 2 servings
• Adults over 50 need 3 servings

Milk products are our best natural source of calcium and they contain up to 16 essential nutrients that contribute to a healthy body.  I think milk products are even better than most people realize.  A balanced diet that contains enough Milk and Alternatives is associated with healthy bones, healthy blood pressure, and a positive outlook on life.

With all the chatter of milk and alternatives I thought it would be fun to have a little quiz.  I am going to throw down 5 questions below and you let me know in the comments if they are true or false.  I will tell you all the answers tomorrow.  I think this might be a fun way to interact so make sure you tell all your friends and maybe even post it on your blog or mention it on twitter/facebook.

Pop Quiz

Answer TRUE/FALSE in the comments to participate in the Quiz.

1. One string of cheese gives you less than half of serving
2. Two 100g single-serving containers of yogurt are just a little more than one serving
3. It takes almost 25 milkettes in your coffee to equal a serving
4. The milk people put on their cereal usually adds up to about a half of serving only
5. A 500ml container of flavored milk equals 2 servings

I hope you have a great Tuesday and I will for sure talk to you tomorrow.  I have a fun announcement this week once all the details get ironed out.

Take care

zesty

Download my Free Recipe Book: Simply Zesty

As you may know by now, most of my posts are not overly serious.  They tend to be easy going, somewhat humorous (I think) and practical.  This post, however, may not be as funny!  As you look around the world you see more and more unhealthy snack foods thrown in your face through grocery shelves, media, fast food drive thrus, billboards etc.

I wanted to take some time and go over some nutritious snacks as opposed to a quick candy bar or cookies.  Now this is not rocket science but I think we need to really make an effort to take a stand and eat healthier.  We are the only ones who are able to look after our bodies. As you get tired through the day, it is easy to grab a cup of coffee or some candy.  The problem is, sugar snacks spike blood sugar only temporarily and caffeine provides a brief lift.  Ideally it is better to choose foods with a sustained boost such as complex carbohydrates like whole grains and protein.

These days, we see more obesity in children and young adults which is probably due to the convenience factor.  However today I will list some of my favorite snacks that are just as quick as grabbing a pack of cookies or a candy bar.

Some Quick Healthy Fuel Snacks

1. Low Fat Cottage Cheese with Berries (Mrs. Zesty eats this all the time )
2. Banana topped with Peanut Butter



3. Slices of Turkey with Whole Wheat crackers.
4. Yogurt mixed with Fruit and Nuts



5. Hummus plus Veggies ( Carrots and Celery )
6. Yogurt Smoothie with Berries and Bananas

This is just a short list of course.  What I want from you is to add a comment and tell me your favorite “pick me up” snack.  I want to hear them all.

Remember for a healthy pick me up, combine carbs and protein for the slow burning energy to get you through the day.

Have a great Wednesday!

Take care

zesty

Download my Free Recipe Book: Simply Zesty

The time has come, Sweet Potato Fries is now getting some attention.  A few weeks back I shared with everyone a quick and easy way to whip up a batch of healthy homemade french fries.  This crunchy plate of goodness received a lot of positive response.  With that came requests and references for sweet potato fries.

Krista over at Kristas Kravings said she loved sweet potato fries done in a very similar process. Juliet from Think Inside the IceBox said that she had sweet potato fries on her to do list.  As well, Nick over at PeanutButterBoy said he also like to make a batch of sweet potato fries in the oven.  Also Clayton from Furiousfoodies asked if I could whip up a batch of sweet potato fries. Needless to say with all these requests, I had to oblige and put these on the Zesty Menu.

Now I have been experimenting with sweet potato fries for a couple of years now.  To be honest, I find the most successful way to make excellent sweet potato fries is to deep fry them.  However, I opted for the healthier alternative and went baked.  When baking sweet potato fries, you have to be very alert and on your toes because of all the sweetness in the potato they tend to burn very quickly if not attended to properly.  Because of that reason, I tend to cut the potatoes a little larger than a traditional french fry to avoid burning.  This is only valid when using the oven method.

So follow along  – as it doesn’t really get any simpler!

Ingredients

• 2 Large Sweet Potatoes
• 1 Tbsp. Olive Oil
• 1 Tsp Nutmeg
• 1 Tsp. Cumin
• Black Cracked Pepper
• Salt

Method

1. Preheat oven to 400 F degrees.



2. After peeling and cutting (try a mandolin/v-slicer) the potatoes to your desired size  – I like to soak them in water and release some of the starch which will allow them to crisp up a little more.
3. Once soaked for about 30 minutes, be sure to dry them really well.  Do not leave any water moisture on the potatoes.



4. Transfer to a bowl and toss with the oil and spice combination.



5. Place on a cookie sheet lined with parchment paper.



6. Bake for 30 minutes or until golden brown.



7. ENJOY!

Zesty Tip: Sweet Potatoes are way for delicate than a regular potato and can burn very easily.  Do not go in the room to watch your favorite tv show…. just stay in the kitchen  – turn on your favorite tunes and dance around for a while.  You will need to flip these little guys 3 or 4 times to get them just perfect.  Stay close and keep smiling.

Now that you have a delicious plate of baked goodness, what does everyone love to dip these into?  Last night I chose a spicy ranch dip with a hint of Jalapeno Pepper to kick things up.  Normally I just go straight ranch… but I felt adventurous.  Let me know your favorite dipping sauce for sweet potato fries.

Happy Tuesday everyone…. I can’t wait to hear your response.

Zesty

Download my Free Recipe Book: Simply Zesty

Need a quick snack? Nibble on a nut! A handful a day can help keep you healthy!

Though nuts are a higher-fat food, it is mostly heart-healthy unsaturated fat. The fat, protein and fiber in nuts help you feel full longer, so you may eat less during the day. By helping induce a feeling of satiety, nuts may help people feel less deprived and not like they’re “dieting.” Just limit your portion.

How many nuts are in a handful? Check the chart below.

It’s easy to nibble on nuts. Store shelled or unshelled nuts in an airtight container in your refrigerator for up to 6 months or for a year in your freezer for best quality.

1. It’s in the Bag!

You don’t have to fire up the stove or get out your cookbook to enjoy nuts. Your handful of nuts may be enjoyed — simply — out of hand.

Divide a container of nuts into small snack bags for easy snacking at home, office or on the road. Keep in the refrigerator until you’re ready to enjoy! A snack of nuts may help you resist that gooey sweet roll in the breakroom at work.

2. Throw those nuts just about anywhere!

• Salads
• Yogurt
• Cereal
• Pasta
• Cooked vegetables
• Muffins and pancakes (toss a handful or two into your batter)

Download my Free Recipe Book: Simply Zesty