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Health and Wellness Series: Sun and Healthy Recipes

Health and Wellness Series: Sun and Healthy Recipes

Have fun in the kitchen with these three healthy recipes that incorporate many of the ingredients from our Eat Your Sunscreen article, from last week.  Packed with skin protecting, cancer-fighting antioxidants, vitamins, and minerals.  Enjoy and happy cooking.

Pan Roasted Pomegranate Glazed Salmon

Salmon is a powerhouse of omega 3 fatty acids.  Salmon is also a heart-healthy food, lowers blood pressure, reduces the probability of having a heart attack and stroke.  Not a big Brussel sprouts fan, swap them out for broccoli, or squash.  Serve alongside rice, consider using a brown rice for higher fiber and antioxidants.

Prep time 10 minutes

Cook time 20 minutes

Total time 30 minutes

Serves 4

Ingredients

  • 1 pound brussels sprouts, halved
  • 2 tbsp extra virgin olive oil
  • 2 tbsp pomegranate molasses
  • 2 tbsp sweet chili sauce
  • 2 tbsp pomegranate juice
  • 1-inch fresh ginger, grated
  • 1 clove garlic, minced or grated
  • 1 pinch red pepper flakes
  • 1 pound wild caught salmon
  • fresh basil for serving
  • kosher salt and pepper

Instructions

  • Preheat oven to 425 degrees F
  • On a large rimmed baking sheet, combine the brussels sprouts, olive oil, and a pinch each of salt and pepper. Toss well to evenly coat. Place in the oven and roast for 15 minutes
  • Meanwhile, combine the pomegranate molasses, pomegranate juice, sweet chili sauce, ginger, garlic, and a pinch each of red pepper flakes and salt in a small bowl
  • Remove the brussels sprouts from the oven. Add the salmon to the center of the pan. Spoon the pomegranate glaze over the salmon. Transfer to the oven and roast for 10-20 minutes or until the salmon has reached your desired doneness
  • Top the salmon with pomegranate arils and fresh basil

Orecchiette with Roasted Tomatoes and Roasted Grapes

Combining two of my favorite summer foods, tomatoes, and grapes.  This quick and colorful recipe will have you asking yourself why you haven’t roasted your grapes before.  Substitute the pasta for whole wheat pasta for added fiber and lower calories.

PREP TIME  10 minutes

COOK TIME  20 minutes

TOTAL TIME  30 minutes

SERVES  4-6

Ingredients

  • 1 pound orecchiette
  • 1 pint (2 cups) grape tomatoes
  • 1 pint (2 cups) red grapes
  • 2 cloves garlic, minced
  • 1/2 cup packed fresh basil leaves
  • 1/3 cup olive oil + 1 tablespoon
  • 1 tsp red wine vinegar
  • 2 cups mini fresh mozzarella balls
  • ½ cup kalamata olives
  • kosher salt and pepper

Instructions

  • Preheat the oven to 400 degrees
  • Boil a large pot of salted water and cook the orecchiette according to package instructions
  • Toss tomatoes, grapes, and garlic with 2 tablespoon olive oil sprinkle with salt. Evenly spread on a roasting pan. Roast for 10-15 minutes, or until the skins are blistered but not split.
  • Add the basil, olive oil, and vinegar to the blender. Puree until smooth, salt and pepper to taste.
  • Toss pasta in basil oil. Add the roasted grapes, roasted tomatoes, and olives. Allow the mixture to cool a little more and toss in the mozzarella balls. Salt and pepper to taste. Serve slightly warm or at room temperature.

Salad – Watermelon Carrot Summer Salad

Watermelon is full of cancer-fighting antioxidants lycopene. Carrots protect your body from the damage of free radicals.  There is evidence that carrots protect your skin from getting sunburned.  They lower your cholesterol as well as your blood pressure.  Refrigerate the watermelons an hour or two before using for a chilled summer treat.

PREP TIME  10 minutes

COOK TIME  20 minutes

TOTAL TIME  30 minutes

SERVES  4

Ingredients

  • 4 cups cut watermelon or one mini seedless watermelon.
  • 1 ½ cups shredded carrots
  • 5 tbsp chopped almonds

DRESSING

  • 2 cups fresh strawberries (if using frozen strawberries, thaw them out)
  • 1 cup brewed green tea
  • 8-10 large mint leaves
  • 2 tsp raw honey (optional)

Instructions

  • Brew the green tea according to package instructions. Set aside ½ cup for the dressing
  • Wash strawberries and mint leaves
  • Place green tea, strawberries, mint, and honey (if using) into a food processor
  • Blend until the dressing is a smooth consistency. Set aside.
  • Cut the watermelon into square-sized pieces. Mix the cut watermelon with the shredded carrots in a bowl
  • Pour ½ cup of the dressing all over the watermelon and carrots. Sprinkle with chopped almonds

Refrigerate any extra salad dressing in an air-tight container for 2-3 days.

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