Be True Lemon Cod This spicy fish will make converts of your non fish eaters. An easy recipe from True Lemon.  Serve with a fresh salad or coleslaw and feel like summer is actually here. Aim for 2-3 serving of fish per week.   Ingredients:   4 cod filets (3-4 ounces each) 1 tbs of MarDona Lemon Olive Oil 4 packets True Lemon 1 tbs ground cumin 1 tsp cinnamon 1 garlic clove, minced 1/4 tsp sea salt and a dash of black or red pepper 1 medium yellow onion cut into thin slices MarDona Lemon Olive Oil Spray     Directions: Preheat oven to 400 degrees.  Rinse cod and pat dry.  Place aluminum foil on a baking tray and spray with MarDona Lemon Olive Oil spray.  Put fish on foil.   In a small bowl, combine olive oil, True Lemon, cumin, cinnamon, garlic, sea salt, and pepper.  Spread mixture over the fish and cover with onion slices.   Cover fish with foil and roll up the edges so the fish are enclosed in a foil packet.  Place baking sheet/foil packet into preheated oven.  Bake for 45 minutes.  True Lemon and fish are paired to pefection.   Servings: 4 Protein =3 Veggie = 1/2

Nutrient-rich Snacks to Keep You Fueled It seems counter intuitive to eat throughout the day in order to lose weight.  But think about it.  When you eat all your healthy meals and snacks on a regular schedule, your metabolism is working all day long.  You will have more energy, steadier moods, and be better able to focus on the tasks at hand.    Make time to eat snacks with protein, fiber, and healthy fats.  Here are some of our favorites:  hummus with whole grain cracker, cottage cheese with pineapple chunks, Fage yogurt with blueberries, veggies with salsa or yogurt dip, papaya chunks with lime juice, a protein shake with strawberries, edamame or seaweed snacks, cucumber slices with tuna, and any variety of apples with low fat cheese.

Recipes the Lite For Life Way: Cooking and Eating for Optimum Health

Unfailing Frittata for You Eggs are a staple and this recipe makes for a colorful, nourishing dish packed with flavor.  A versatile dish for any time of the day.   Ingredients: 1 lb sweet potato, peeled and cubed 2 large red bell peppers, seeded and cut into large flat pieces 4 zucchini, thinly sliced 2 leeks, thinly sliced 2 garlic cloves, crushed MarDona Garlic Olive Oil Spray 8 eggs, lightly beaten 2 tbs chopped basil 3/4 cup grated Parmesan cheese     Directions: Place the seeded and cut red peppers skin side up under a hot broiler until the skin blackens.  Leave covered under a dish towel until cool and then peel away the skin.   Cook the sweet potato in a saucepan of boiling water for 4-5 minutes (or until tender) and drain.  Spray large oven proof skillet with olive oil spray and saute leak and garlic over medium heat for 1 minute.  Add the zucchini and cook for 2 minutes.  Remove from heat.  Add the roasted red pepper and sweet potato to skillet.   Put the eggs, basil, Parmesan, a pinch of salt and pepper in a pitcher, mix well, and pour over the vegetables.  Cook over low heat for 15 minutes then place under a preheated broiler for 2-3 minutes or until golden.  Cut into six wedges and serve with Wild Garden Hummus.    Servings: 6 Protein = 2 Veggie = 2

Recipes the Lite For Life Way

Curried Eggplant Spread  Tassajara Cookbook: Lunches, Picnics & Appetizers  by Karla Oliveira, M.S., R.D. Ingredients 1 large eggplant 1 cup diced red bell pepper 1 medium onion, diced 2 tblsp minced garlic 1 tblsp olive oil (or 16 sprays of MarDona Garlic Olive Oil) 1 tblsp minced parsley 1 tblsp wine vinegar 1/2 tsp salt 1/4 tsp pepper 1 tblsp curry powder Juice of 1 lemon      Makes 4-6 servings Oil = 1 Veggie = 1 (for those on reducing, use MarDona Oil Spray)

Directions  Roast the eggplant and red bell peppers in a preheated 400 degree oven.  With a sharp knife, make incisions all over the eggplant and place on a lightly oiled baking sheet.  Add the peppers to the pan and bake until both are thoroughly soft and wrinkled all over, about 1 hour.   Put the bell peppers in a covered bowl to steam for 10 minutes or so. When peppers and eggplant are cool enough to handle, scrape off the skins and discard.  Saute onion and garlic in olive oil.  Blend in a food processor with eggplant pulp and all other ingredients until slightly chunky or smooth, adjust seasonings.   Serve this exotic tasty eggplant spread as part of a salad plate or with crackers or blended with a small amount of yogurt and served as a dip.  Enjoy this delicious Tassajara recipe.

Creamy Garlic Spinach

Try this healthy and delicious recipe!

 

 Ingredients

• 1 9-oz bag fresh spinach

• 1 tsp MarDona Garlic Olive Oil

• 2 cloves garlic (minced)

• 2 tbsp low-fat cream cheese

• 1 / 3 cup low-fat milk

  Directions

  1) Heat a large skillet on medium heat. 2) Add spinach in batches, stir and cook until wilted and easily gathered with tongs, about 30 seconds to 1 minute. 3) Set aside and let cool. 4) Squeeze out excess water and chop coarsely. 5) In a separate large saucepan, heat oil on medium. 6) Add garlic and stir occasionally about 30 seconds. 7) Reduce heat to medium-low and add cheese and milk. 8) Continue to cook, stirring until cheese melts and mixture thickens into a smooth sauce, 2-3 minutes. 9) Stir in salt, pepper and nutmeg. 

Easy Balsamic Chicken

Try this delicious chicken recipe!

 

 

Ingredients

• 1 lb fresh green beans (trimmed and rinsed)

• 16 oz button mushrooms (sliced)

• 4 cloves garlic (thinly sliced)

• 1 medium lemon (zested and juiced)

• 1 yellow onion (cut into 1/4-inch rings)

• 1 lb boneless, skinless, trimmed chicken breast (cut in 1/2-inch slices)

• 1 tbsp MarDona Balsamic Vinegar

• 1 tsp dried thyme

• 1/2 tsp sea salt

• 1 MarDona Garlic Olive Oil Spray

Directions

1) Fill a large pot halfway with water and bring to a boil. 2) Add beans and reduce heat to medium-high. 3) Cook until tender-crisp, about 5 minutes. Drain and set aside. 4) In a large skillet, spray pan and heat on medium. 5) Add mushrooms and saute, stirring occasionally for 10 minutes. 6) Stir in garlic, lemon zest and juice and saute for 3 mintues. 7) Remove from heat and transfer to a large bowl. 8) Add beans to bowl and toss well to combine. Cover to keep warm. 9) In skillet, spray with cooking spray and make sure it is heated on medium. Add onion and saute for 5 minutes. 10) Add chicken, vinegar, thyme and salt and cook, stirring often for 8 minutes until the thickest piece of chicken is cooked through. 

Tangy Tangerine Sea Scallops

Flavorful and only 187 calories!

 

 

Ingredients

• 1/3 cup Minced Shallots (about 2 small shallots)

• 2 tablespoons Chopped fresh parsley

• 2 teaspoons Grated tangerine rind

• 2 tablespoons Fresh tangerine juice

• 4 teaspoons MarDona Organic Extra-Virgin Olive Oil

• 2 teaspoons White wine vinegar

• 1 dash Salt

• 1 dash Freshly ground black pepper, divided

• 2 Tangerines Peeled and sectioned

• 12 Large Sea scallops (about 19 ounces)

• 1 1/3 Cups Trimmed watercress (about 1 bunch)

• 1 Tangerine Wedges (optional)

Directions

1. Combine first 6 ingredients in a small bowl. Add 1/8 teaspoon salt and 1/8 teaspoon pepper; stir well with a whisk. Add the tangerine sections. Let stand 30 minutes. 

2. Heat a cast-iron skillet over medium-high heat. Coat pan with cooking spray. Add scallops to pan; cook 2 minutes or until browned. Turn scallops over. Sprinkle with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper; cook 2 minutes or until done.

3. Place 1/3 cup watercress on each of 4 plates. Arrange 3 scallops on each serving; top each serving with 2 tablespoons salsa. Garnish with tangerine wedges, if desired.

Seared Scallops on Arugula

with an antioxidant-filled Pomegranate dressing

 

 

Ingredients

• 1 1/2 lbs sea scallops (thawed in the refrigerator)

• 2 peeled and sectioned tangerines

• 1 cup pure pomegranate juice

• 1/2 tsp agave necter

• 1/2 tsp salt and pepper each

• 1 tbsp MarDona Organic Balsamic Vinegar

• 1 tbsp MarDona Organic Extra Virgin Olive Oil

• 2 cups arugula (washed and drained)

  Directions

1. Prepare the dressing: In a small saucepan boil pomegranate juice until reduced to about 1/3 cup (approximately 10 minutes). 2. Remove from heat. Whisk in agave, salt, MarDona Organic Balsamic Vinegar and MarDona Organic Extra Virgin Olive Oil. Set aside to cool. 3. Coat a saute pan with cooking spray and heat over high heat. 4. Sprinkle scallops with salt and pepper and add them to a very hot pan (do not put scallops in pan before the pan is hot). 5. Sear on each side until golden brown, about 2 minutes per side. 6. Toss 1/4 cup salad dressing with arugula and put on plates. 7. Top arugula with tangerines and scallops, drizzle additional dressing over scallops. 

Fast & Scrumptious Shrimp     

  

Ingredients

 

2 Tablespoons high quality olive oil

6 garlic cloves, minced

1/4 teaspoon crushed red pepper flakes

1 pound shrimp, peeled and deveined with tails on

2 Tablespoons flat-leaf parsley, chopped

1 teaspoon salt

1/2 teaspoon black pepper

 

Directions   

1.  Heat olive oil in a large pan over medium heat.  Add garlic and red pepper flakes.  Stir until garlic starts to brown, just a minute or two.
2. Pat shrimp dry with paper towels.  Add to pan and toss to coat in olive oil and garlic.  Spread the shrimp in one layer in the pan and let cook for 2 minutes.  Flip over shrimp and let cook for another 2 minutes or until they are all pink and just cooked through.  Be careful to not over cook.

Sprinkle with parsley, toss and serve.

 Serves 4

 Protein: 4
Oil: 1/2

Recipes the Lite For Life Way: Cooking and Eating for Optimum Health

Oh Sweet Chickpea Roast Vegetable Salad Sometimes you have to take things into your own hands during BBQ season.  Be good to yourself and others with this satisfying vegetarian meal or side dish low in fat, but rich in beta-carotene.    Ingredients: 1 lb orange sweet potato, peeled and cubed 2 red bell peppers, halved 4 slender eggplants, halved lengthwise 4 zucchini, halved lengthwise 4 onions, quartered MarDona Garlic Or Lemon Olive Spray 2 x 10 1/2 oz cans of chickpeas, drained and rinsed 2 tbs chopped Italian parsley Dressing: 1/2 cup fat-free Italian dressing, 1 garlic clove crushed, and 1 tbs chopped thyme   Directions: Preheat oven to 425 degrees.  Line two baking sheets with parchment paper and lay out vegetables in a single layer.  Lightly spray with oil.  Bake for 40 minutes or until vegetables are tender and begin to brown slightly on the edges amd cool (remove the skins of the peppers, if desired).  Chop the red pepper, eggplant, and zucchini into pieces then put into a bowl with the chickpeas and half of the Italian parsley.   Wisk together the dressing ingredients.  Season with salt and freshly ground pepper, then toss with the vegetables.  Leave for 30 minutes, then sprinkle with the rest of the parsley before serving.  Pair with your favorite lean protein for a nutritious, flavor-packed meal. Servings: 8 Protein = 1/2 Veggie = 2

Directions  Preheat oven to 325 degrees.  Arrange onion slices on the bottom of a 9x9 baking dish.  Mist the onions with the white truffle oil. Season cod on both sides with pepper garlic fusion and dill seasoning.  Arrange cod on top of onions.  Arrange yellow peppers, tomato slices, and panko breadcrumps on top of cod. Mist with white truffle olive oil.  Cover and bake for 20-25 minutes depending on thickness of cod.   A trifle good, by George, served on a bed of spinich or asparagus spears misted with more MarDona White Truffle Oil.  This recipe presented by: Linda Hicks of LITE FOR LIFE   713 Oak Grove Ave. Menlo Park, California 650-323-5483

 

Not Your Mama's Cabbage Soup   Ingredients 1 package Boca Crumbles 1 medium onion, chopped 1 green bell pepper, chopped 1 medium Golden Delicious apple, unpeeled and diced 1 15-ounce can diced tomatoes 3 cups green cabbage (or Savoy), coarsely chopped 1 tsp dried thyme 2 tsp caraway seeds 1 tbs paprika 2 tbs Bragg's Apple Cider Vinegar (or to taste) 2 tbs of Agave Nectar (or to taste) 6 cups of Pacific Organic Vegetable Broth MarDona Lemon Olive Oil Salt and Pepper to taste    Makes 4-6 servings. 1 protein 2 veggies

Directions  Spray MarDona Lemon Olive Oil in a large pot on medium heat and add Boca Crumbles, caraway seeds, and thyme.  Break up crumbles, stirring for about 2 minutes.  Add green pepper, onion, apple and cook for additional 2-3 minutes, stirring gently.    Add broth, tomatoes, Agave, and paprika, and adjust heat so mixture boils gently.  Cook 8-10 minutes to blend the flavors in.  Stir in cabbage and simmer for 3-4 minutes until barely tender.  Season with vinegar and salt and pepper to taste.  This cabbage soup will delight your tastebuds and make your Mama proud.

Halibut with Blackberry Sauce

Ingredients

• 1/2 cup fresh blackberries , plus some to garnish
• 1/3 cup MarDona the Original Traditional Balsamic Vinegar , or other MarDona balsamic condimenti
• 2 tbsp sugar-free blackberry jam
• 2 4-oz halibut filet , (can use salmon)
• 2 tsp olive oil
• 1 pinch salt , or to taste

Directions

1. Preheat broiler. Place 1/2 cup of berries in a mesh strainer over a saucepan. Mash fruit so juice goes into saucepan. Discard seeds and pulp. 

2.Add balsamic vinegar and jam to saucepan and heat over medium until simmering. Simmer for 10 to 15 minutes stirring occasionally until the sauce reduces.

3. Brush fish filets with olive oil and sprinkle with salt. Place skin-side up in broiling pan or baking dish. Broil for 5 minutes then flip over in pan. Broil another 3 to 5 minutes. Place filet on plate and spoon sauce over the top. Garnish with a few whole berries. Serve

Cornish Hens & Brussels Sprouts

Our hens are both delicious and nutritious!

  

Ingredients

• 1/2 tbsp fresh or dried thyme (chopped)

• 1 tsp salt

• 1/2 tsp freshly ground pepper

• 2 (1-1.5 lb) Cornish game hens

• 2 tsp MarDona organic extra virgin olive oil

• 1 large red onion (peeled and sliced into 8 wedges)

• 1 lb brussels sprouts (trimmed)

• 1 tbsp white-wine vinegar

Directions

1) Preheat oven to 375°F. Combine thyme, salt and pepper in a small bowl. 2) Remove giblets (if included) from game hens and trim any excess skin. Rub half the thyme mixture over hens. Tie legs together with kitchen string. 3) Heat oil in a large roasting pan. Add the game hens and brown on all sides, turning occasionally, 10 to 12 minutes. 4) Add onion to the pan, transfer to the oven and roast for 10 minutes. 5) Add Brussels sprouts and roast for 20 minutes. 6) Stir the remaining thyme mixture into the pan. 7) Continue roasting until an instant-read thermometer inserted into a thigh registers 165°F, 10 to 15 minutes more. 8) Transfer the game hens to a large cutting board and let rest for 10 minutes. 9) Place the roasting pan on medium heat. 10) Toss the vegetables with vinegar and bring to a simmer, gently stirring and scraping up any browned bits. 11) Remove the string from the game hens, turn breast-side down and slice in half lengthwise using a large heavy knife, cutting straight through to the breast side. 12) Serve the game hens with the vegetables. 

Oven-Roasted Broccoli

This dish has lots of Calcium, Vitamins A and C!

 

Ingredients

• 12 oz broccoli crowns (trimmed and cut into bite-size florets)

• 1 cup grape tomatoes

• 1 tbsp MarDona Organic Extra Virgin Olive Oil

• 2 cloves garlic (minced)

• 1/4 tsp salt

• 1/2 tsp lemon zest (freshly grated)

• 1 tbsp lemon juice

• 8 pitted black olives (sliced)

• 1 tsp dried oregano

• 2 tsps capers (rinsed) (optional)

Directions

1) Preheat oven to 450°F. 2) Toss broccoli, tomatoes, oil, garlic, and salt in a large bowl until evenly coated. 2) Spread veggies in an even layer on a baking sheet. 3) Bake until the broccoli begins to brown, 10-13 minutes. 4) Meanwhile, combine lemon zest and juice, olives, oregano, and capers (optional) in large mixing bowl. 5) Once the vegetables are fully roasted, add them to lemon zest mixture and stir to combine. 6) Serve broccoli warm. 

Fresh Balsamic Strawberries

This recipe is a delicious dessert topper!

 

 

Ingredients

• 1 pint ripe strawberries (hulled and halved)

• 1 pinch freshly ground pepper

• 4 fresh mint leaves (chopped or whole)

• 2 tbsp MarDona Organic Balsamic Vinegar

Directions

1) Stir together strawberries, pepper, and vinegar and let stand for 10 minutes. 2) Add mint leaves and serve.