Category: Healthy Eating

Ingredients

Juice from 1 orange

1 tablespoon extra-virgin olive oil

1 teaspoon honey

1 teaspoon mustard

Kosher salt (optional) and freshly ground black pepper

1 skinless salmon fillet (6-ounce)

1/4 cup whole-wheat linguine

6 asparagus spears (chopped)

1/4 medium onion (chopped)

1 clove minced garlic

4 sprigs fresh parsley (leaves removed and chopped)

2 fresh basil leaves (thinly sliced)

1 teaspoon freshly grated Pecorino cheese

Directions

In a small bowl, whisk together the orange juice, 1 teaspoon olive oil, honey, and mustard. In a medium sauté pan over moderate heat, warm 1 teaspoon olive oil. Add the salmon and cook for 4 minutes. Flip the salmon over, add the orange sauce, and continue to cook until the salmon is golden and cooked through, about 4 more minutes. Season with salt (optional) and pepper and transfer to a plate.

In a medium pot of boiling water, cook the pasta until al dente, about 5 minutes. Add the asparagus and continue cooking for 2 more minutes. Drain the pasta and asparagus and transfer to a bowl.

In a medium sauté pan over moderate heat, warm the remaining 1 teaspoon of olive oil. Add the onion, garlic, parsley, and basil and sauté, stirring occasionally, about  3 minutes. Add the onion and garlic mixture to the pasta, sprinkle with cheese, and toss to combine. Serve the salmon alongside the pasta with asparagus.

Makes 2 servings: Per serving: 273 calories, total fat 14g, protein 22g, fiber 4g, sodium 157 mg

From the US Department of Agriculture, USDA Mixing Bowl; find more recipes at www.usda.gov/whatscooking

Ingredients:

1 cup pearl barley

1 medium tomato (chopped)

2 medium carrots (shredded)

1 medium red, orange or yellow bell pepper (seeded and chopped)

2 cups fresh spinach (chopped)

1-1/2 ounces orange juice

3 tablespoons olive or canola oil

2 tablespoons apple cider vinegar  (or any other mild vinegar)

1 teaspoon honey

Salt and freshly ground black pepper

Directions:

1. Bring a large pot of water to a boil. Add barley and cook, uncovered, until tender, about 40 minutes. Transfer to a large bowl.

2. Add the tomato, carrots, bell pepper and spinach, and stir to combine.

3. In a small bowl, whisk together the orange juice, olive or canola oil, vinegar, honey, salt and pepper. Pour the vinaigrette over the barley salad and mix thoroughly.

4. Refrigerate overnight for best results.

Servings: 4.

Calories: 294, Total Fat: 11 g, Saturated Fat: 2 g, Sodium: 81 mg, Total Carbohydrate: 44 g, Dietary Fiber: 8 g, Protein: 5 g

Source: USDA Mixing Bowl

Ingredients

1 pound sausage (ground)

1 cup onion (small, diced)

3 cups zucchini (small, diced)

3 cups squash (small, yellow, diced)

3 cups potatoes (medium, peeled and diced)

1 can tomatoes (Italian stewed, cut up)

Directions

Brown sausage and onion together in a skillet; drain. Mix all ingredients together and place in a casserole dish. Cover with foil and bake at 350 degrees F for 45 minutes. Instead of using the Italian stewed tomatoes, you could use fresh diced tomatoes with some Italian spices added.

Makes 6 servings: Per serving: 220 calories, 9 g total fat, 11g protein, 25 g carbs, 3 g fiber,

460 mg sodium.

From the USDA What’s Cooking? Find more recipes at www.usda.gov/whatscooking.

Are you driving through fast-food windows, mindlessly eating while you work? Or do you munch while you drive?

You may be out of touch with your eating, and then it’s easy to overeat, said Dr. Jenny Conviser, an expert in the treatment of  eating disorders. You can establish mindful eating patterns. She offers this advice:

*Carve out time for meals.Don’t get a lunch break? Fight for one, even if it’s 15 minutes. Research suggests that our brains don’t even fully register the things we’re eating while doing something else.

*Eat sitting down.If you’re going to eat at the refrigerator, pull up a chair! If you commit to eating only while sitting down (at a table no less!), you’re less likely to mindlessly munch. And eat without distractions, like the TV or computer, so you can fully experience what you are eating.

*Learn what “hungry” feels like.Ask yourself if you really are hungry before you eat, or are you eating due to habit or to cope with stress? If you are hungry, allow yourself to eat and plan for healthy snacks during your day. Driving yourself to extreme hunger by skipping meals or not allowing yourself to snack can result in unhealthy binges.

*Notice each sensation.Next time you sit down to eat something, take a moment to notice its shape, color and size. Bring the food to your nose and inhale the aroma. When you take a bite, notice how the texture feels on your tongue. Chew fully before swallowing. Take a moment before taking another bite. Sure, this takes a few extra minutes, but you get to experience food as it’s meant to be-a full sensory experience.

*Check in with yourself.Try stopping for a break midway through your meal for a few minutes. Are you still really hungry? If so, keep eating, and check in again after a few more bites. If not, maybe it’s time to stop and save the rest for later.

Ingredients:

1/2 cup cherries, dried, not packed

1/2 cup apples, dried, pieces

1/4 cup apricots, dried

1/2 cup English walnuts, pieces

1/4 cup sunflower seeds, raw

1/2 cup raisins, not packed

1/4 cup banana chips

1/4 cup almonds, whole, raw

Directions

Mix all ingredients in a bowl and divide into small storage bags for portion control and portability. Makes 3 cups. One quarter cup is 180 calories, 3 g fiber, 24 carbs, 3 g protein, 10 grams fat.