Making A Seared Tuna Salad

A healthy game plan for increasing your intake of heart-healthy omega-3 fats is to find more ways to cook with tuna.Making a Seared Tuna Salad is very simple. With practically no effort at all, you can prepare this gourmet-inspired tuna salad and get nutrition and flavor at the same time. In this recipe, the fish is best prepared rare or medium rare, when the tuna is pink inside but crispy outside.

Ingredient for 4 serving are (1) 2 scallions, cut into chunks (2) 1 (1-inch) piece peeled, fresh ginger, cut into quarters (3) 2 garlic cloves, put through a garlic press (4) 1 pound tuna steak (5) 2 teaspoons reduced-sodium soy sauce (6) 2 teaspoons toasted sesame oil (7) 6 cups mixed salad greens (8) 1 cucumber, thinly sliced (9) 1 carrot, shredded on the large holes of a box grater (10) 2 tablespoons plus 2 teaspoons balsamic vinegar

1. Place the scallions and ginger on a cutting board and chop almost to a paste by rocking the blade of a chef's knife back and forth, rotating it slowly. Keeping working in this manner until the mixture is very finely chopped. Alternatively, place scallions and ginger in a small food processor and pulse until very finely chopped. Place the scallion mixture in a small bowl and mix with the pressed garlic to form a paste.

2. Brush both sides of the tuna with soy sauce. Massage the spice mixture into both sides and set aside for 5 minutes at room temperaure.

3. Heat a large nonstick skillet or a seasoned cast-iron skillet over high heat until smoking. Add the oil, then slip tuna into the pan. Cook 2 minutes, then turn and continue cooking to desired doneness, about 1 minute for rare, 2 minutes for medium rare, or 4 minutes for well done. Transfer to cutting board and let rest at room temperature for 5 minutes.

4. Meanwhile, arrange 1 1/2 cups salad greens and 1/4 of the cucumber and carrot on each of four plates. Slice the tuna into 1/4-inch-thick strips, cutting against the grain so the steak does not fall apart. Lay 1/4 of the slices over each salad. Drizzle 2 teaspoons balsamic vinegar over each portion. Serve at once.

Making Nutritious Broccoli Souffle

Although it makes an excellent presentation at a dinner party, this tasty and nutritious broccoli souffle is also a great choice for a casual brunch or lunch. Try serving it with a salad of fresh fruit or tossed greens for a complete meal

Ingredients for 4 servings are (1)Nonstick spray (2) 2 large egg yolks (3) 1/2 pound frozen broccoli florets,thawed (4) 1 teaspoon salt (5)1/2 teaspoon freshly ground pepper (6) 1/4 teaspoon freshly grated or ground nutmeg (7)2 cups fat-free milk (8) 2 tablespoons whole-wheat flour (9) 4 large egg whites

1. Position a rack in the center of the oven and preheat to 375F. Spray an 8-cup souffle dish or high-sided round casserole with nonstick spray and set it aside. Place the egg yolks in a medium bowl, whisk lightly, and set aside.

2. Place the broccoli in a food processor fitted with the chopping blade or in a large blender and process or blend until fairly smooth. Mix in the salt,pepper, and nutmeg and set aside.

3. Bring 1 1/2 cups of the milk to a low simmer in a large saucepan set over medium-high heat. Meanwhile, whisk the remaining 1/2 cup milk and the whole-wheat flour in a small bowl until smooth. Whisk the flour mixture into the hot milk, and continue to heat, whisking constantly, until simmering and thickened, about 20 seconds.

4. Whisk 1/2 the hot milk mixture into the egg yolks, then whisk this egg mixture back into the pan with the remaining milk mixture. Cook for 10 seconds. Immediately remove the pan from the heat and stir in the broccoli puree. Transfer the mixture to a large bowl and set aside for 5 minutes.

5. With an electric mixer at high speed, beat the egg whites in a large clean bowl until stiff peak form.

6. Using a wooden spoon or a rubber spatula, stir half the beaten egg whites into the broccoli mixture. Then fold in the remaining egg whites using long even arcs so as not to deflate the egg whites. Fold just until incorporate, there will still be white streaks in the batter. Gently transfer the mixture to the prepared souffle dish or casserole.

7. Bake until puffed and lightly browned, about 45 minutes. Serve at once.

How To Make A Bistro Chicken Stew Dinner Recipe

This classic French dinner recipe,refitted for high-level nutrition,show-cases it all: chicken,vegetables,and fruit.The result is a main meal that delivers nutrition payoffs of high protein and high fiber. Fiber,of course,is the substance in fruits and vegetables that has been cited as a possible preventative for obesity,heart disease,diabetes,and some cancers.


Ingredients for 4 serving; (1) 2 teaspoons olive oil (2) 8 small skinless and boneless chicken thighs (about 1 1/4 pounds),halved (3)1 small onion,chopped,or 1/3 cup frozen chopped onion (4) 12 ounces button mushrooms,brushed of dirt and thickly sliced (5) 18 baby carrots (about 8 ounces) (6) 20 pitted prunes (about 4 ounces) (7) 2 teaspoons dried thyme (8) 1 teaspoon dried rosemary (9) 1/2 teaspoon salt (10) 1/4 teaspoon freshly ground black pepper (11) 1/2 cup no-salt,fat-free chicken broth (12) 2 teaspoons whole-wheat flour

1. Heat the oil in a large skillet or high-sided saute pan set over medium heat.Add the chicken and cook until brown,turning once,about 2 minutes.Transfer to a plate.

2. Add the onion to the pan and cook,stirring,until softened,about 2 minutes.Add sliced mushrooms and continue cooking stirring occasionally,until they have given off their liquid,about 3 minutes.Add the carrots,prunes,thyme,rosemary,salt,and pepper and cook until fragrant,about 1 minute.Finally,pour in the broth,scraping up any browned bits from the bottom of the pan.

3.Return the chicken and any accumulated juices to the pan.Bring the mixture to a simmer,stir well,cover,and reduce heat to low.Simmer,stirring occasionally,until the chicken is cooked through and the sauce is thickened somewhat,about 25 minutes.

4. Uncover and sprinkle whole-wheat flour over the ingredients.Stir well,then cook just until thickened,about 30 seconds.Serve at serve.

Making A Creamless Cream Of Cauliflower Soup

Eating high-response cost,high-yield soups helps you feel satisfied and makes it easier to get the nutrients you require while,at the same time,consuming fewer calories.If you are having trouble controlling your urge to splurge at meals,a light soup like this one will improve your chances of losing weight.To prevent the soup from turning brown when you puree it,be sure not to brown the vegetables.

Ingredients for 6 servings are ; (1) 2 teaspoons canola oil (2) 1 medium onion,chopped,or 3/4 cup-frozen chopped onion (3) 2 ribs celery,chopped (4) 1 small head cauliflower,cut into florets,or 4 cups frozen cauliflower florets,thawed (5) 1 medium baking potato (about 12 ounces),peeled and diced (6) 1 teaspoon rubbed sage (7) 1 teaspoon dried thyme (8) 1 teaspoon dry mustard (9) 1 teaspoon celery seed (10) 4 cups no-salt,fat-free vegetable broth (11) 1/2 teaspoon salt (12) 1/4 teaspoon freshly ground black pepper (13) 3 tablespoons golden raisins,for garnish

1. Heat the oil in a large saucepan set over low heat.Add the onion and celery and cook,stirring often,until golden,about 5 minutes.If the onion begins to brown,lower heat.

2. Add the cauliflower and diced potato and cook,stirring, 1 minute. Sprinkle the sage,thyme,mustard,and celery seed over the vegetables,stir well,and cook until fragrant,about 20 seconds.

3. Pour in the broth and bring to a simmer.Cover, reduce heat to low,and simmer until the potato and cauliflower are soft when pierced with a fork,about 15 minutes.

4. Working in batches if necessary,puree the soup in a food processor fitted with the chopping blade or in a large blender,scraping down the sides of the bowl as necessary. Return the puree to the saucepan,again set over medium heat,and cook just until heated through,about 1 minute.Season with salt and pepper,ladle into bowns,and top each serving with 1/2 tablespoon golden raisins.

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Making Italian Roast Pork Loin Dinner Recipe

Enjoying pork on occasion will not send the scales soaring,so long as you choose the healthier,lean cuts such as loin or tenderloin,which compare favorably to skinless chicken in terms of fat and calorie content.This hearty,no-fuss dinner recipe revamps the classic Italian rendition without tons of fat.

Ingredients for 8 serving are: (1) 1 tablespoon no-salt lemon pepper (2) 2 teaspoons fennel seeds (3) 2 teaspoons dried oregano (4) 2 teaspoons dried rosemary (5) 1 teaspoon salt (6) 1 tablespoon olive oil (7) 3 garlic cloves,mashed or put through a garlic press (8) 1 (2 1/2-pound) pork loin,trimmed of all exterior fat.

1. Preheat oven to 325F. Combine the lemon pepper,fennel seeds,oregano,rosemary,and salt in a small bowl; set aside. Combine the olive oil and mashed garlic in a second small owl.Rub the olive oil mixture evenly over the pork loin,coating it thoroughly.Sprinle the herb mixture over the entire pork loin.Place in a shallow roasting pan,broiler pan,or shallow baking dish.

2. Roast until golden brown.An instant-read meat thermometer inserted into the thickest part of the loin should register 160F for medium,about 65 minutes,or 170 for well done,about 1 hour and 15 minutes.

How Foods Acts On Our Mood

Research suggests that food affects mood by altering the brain's production of chemical messengers called neurotransmitters.The neurotransmitters dopamine and norepinephrine have an energizing effect.When your brain is producing these chemicals,you're alert,highly motivated and have fast reaction times.

The main building block of these alertness chemicals is the amino acid tyrosine.Eating protein,which contains lots of tyrosine raises tyrosine levels in the brain.This,in turn,boosts synthesis of dopamine and norepinephrine,which results in more energy.The neurotransmitter serotonin has a calming effect.Its presence in the brain boosts concentration,relieves feelings of anxiety and at night or if you're sleep-deprived makes you drowsy.To make serotonin,your brain needs a supply of the amino acid tryptophan.Like tyrosine,tryptophan is found in proteins.But eating more protein won't increase levels of tryptophan inside your brain.In fact, a high-protein diet depletes the brain's tryptophan supply.

The reason is tryptophan must "compete" with tyrosine and other,more plentiful amino acids to enter the brain.It tends to be "crowded out" by them when you eat protein.To increase the brain's supply of tryptophan,eat carbohydrates,without protein.Doing so triggers the release of insulin,which shunts some of the amino acids from the blood to other organs.Tryptophan,however,is left behind in the blood.With less competition from other amino acids,it can easily enter the brain.

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Making Dried Fruit Compote Breakfast Recipe

The high fiber content of dried fruits can assist with weight control while it also helps lower the risk of numerous life-compromising illnesses.If you desire,top each serving of this wonderful fruit compote with sugar-free,fat-free vanilla yogurt or frozen yogurt.You can purchase dried fruit in bulk at gourmet markets or at most health food stores.

Ingredients for 6 servings are: (1) 10 dried apricot halves,preferably the tart California variety (2) 5 pitted prunes,halved (3) 5 dried apple rings,cut into quarters (4) 3 dried peach halves,cut into large chunks (5) 2 dried figs,preferably black mission figs,stemmed and halved (6) 3 cups unsweetened apple juice (7) 1/4 cup raisins (8) 4 whole cloves (9) 1 (4-inch) cinnamon stick (10) Zest of 1 lemon

1. Combine all the ingredients in a large saucepan and bring to a simmer over medium-high heat.Cover,reduce heat to low,and continue simmering slowly until the fruit is soft,about 30 minutes.Remove the pan from the heat and allow the mixture to cool to room temperature,about 1 hour.

2. Transfer the mixture and any syrup in the pan to a large bowl.Cover tightly and store in the refrigerator up to 1 week.Discard the cinnamon stick and whole cloves before serving.