Dear Subscriber,

We hope you’ve continued to enjoy our Healthy Recipes and we strive to help everyone achieve a healthier lifestyle by delivering
recipes designed to be Healthy, Cheap and Quick to make.

We’re writing to you to announce a couple of changes with the website. Starting today, we will no longer be regularly publishing daily
recipes to the site. Instead, we will be shifting our focus towards using a Punchfork type blog recipe engine to pull in the most popular healthy recipes from across the web, instead of writing them ourselves. We’ve noticed that most of our readers really prefer to pick and choose recipes by ingredient or topic, rather than see a Weekly Grocery list and a full weekly theme dedicated to one particular type of meal.

We feel that by making this change, we’ll be able to deliver the best recipes to our readers and provide more variety by displaying recipes fron
several writers across the web.

Along with this change, we’re also going to be looking for a way to give our readers some options to search these new recipes for Fitness and Special
Dietary Needs such as:

- Specific Calorie Counts
- Cooking Times
- Pre-Run and Post-Run Recipes
- Heart Healthy Ingredients
- Gluten-Free Ingredients
- Vegetarian Dishes
- Low Fat and Low Sodium Recipes
- Recipes safe for those with Diabetes or High Blood Pressure

Because of the time dedicated to overhaul the look and function of the website, many of these changes won’t occur until next year. This will mean you won’t see any
new content or weekly recipes from us until we’re ready to announce the new Go-Live. Our hope is that you continue to remain a subscriber to our newsletter so that we
can keep you up to date on the new release.

In the meantime, we will NOT:

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Thank you for your huge support and for being our inspiration to help people. See you next year!

Drew

Farm-fresh zucchini…with only 31 calories in a cup, it is a dream ingredient for folks who are trying to lose or maintain body weight. This is not the only reason, however, to stock up on zucchini this summer. Check out these other great health benefits:

• Zucchini is a rich source of dietary fiber.
• Folate and vitamins A and C are nutrients in zucchini that can reduce oxidative stress in the body.
• Zucchini contains potassium – an electrolyte that helps maintain fluid levels within the body.
• Magnesium is a mineral in zucchini that is proven to reduce risks for heart attack and stroke.
• Zucchini is a source of manganese, which aids in the metabolism of protein and carbohydrates.

Incidentally, zucchini is delicious, and it can be prepared in a variety of ways. Here is one way you may not have thought of – zucchini as “pasta” – this is not only a tasty vegetarian treat, but gluten-free as well!

With less than 100 calories per serving – dig in!

Zucchini “Pasta” Italiano

Prep Time: 15 Minutes
Servings: 4

Ingredients:

1 medium zucchini, seeded and cut into thin, fettuccini-style strips
1 cup sliced mushrooms
1 tbsp. grape seed oil
1/4 cup onions, chopped
10 olives, sliced
1 cup grape tomatoes, halved
1 tsp. basil
1 tsp. oregano
1 tsp. garlic powder
Dash of sea salt
Coarse ground pepper to taste
4 tbsps. grated parmesan cheese


Directions:

Parboil zucchini for about two minutes. Rinse under cold water, drain well, and place in medium-sized bowl. Very lightly sauté onions and mushrooms in oil until just tender. Set aside for five minutes to cool.

When cooled, toss onions and mushrooms with “pasta” and add all seasonings. Gently blend in sliced olives and tomatoes. Serve in shallow bowls, and top with parmesan. Enjoy this vegetarian and gluten-free pasta – deliziosa!

Nutritional Information:

Calories – 78, Total Fat – 4.5 g, Sat. Fat – 1.25 , Cholesterol -4 mg, Sodium – 109 mg, Carbs – 5 g, Fiber – 1.5 g, Sugars – 3 g, Protein – 3.5 g

Protein/Fat/Carb Ratio: 18% / 52% / 26%

See more of this week’s recipe theme on Farm-Fresh Vegetables and Salads.

With a mere 120 calories in a 4 oz. serving and packing 26 grams of protein – lean, ground turkey breast is a great alternative to beef for runners and other athletes. Ground Turkey can be substituted in almost any ground beef dish including tacos, burgers, meatloaf and lasagna!

Take a look at more health benefits offered by tasty lean, ground turkey breast:

• A 4 oz. serving contains only 2 grams of fat
• It is low in sodium
• Ground turkey is a good source of iron, niacin and selenium

Here is a delicious skillet dish featuring ground turkey breast. Enjoy as a light lunch, or serve on a bed of brown rice for a hearty and healthy dinner!

Make in advance, and re-heat for a great, post-run meal

Spicy Ground Turkey and Veggie Skillet

Prep Time: 20 Minutes
Servings: 4

Ingredients:

1 lb. lean, ground turkey breast
1 small onion, diced
1 clove garlic, minced
1 tsp. turmeric
1 tsp. cumin
1/2 tsp. chili powder
1 cup white cabbage, chopped
1 large celery stalk, sliced and diced
1 medium carrot peeled and shaved
Dash of sea salt
Freshly ground pepper to taste


Directions:

Coat a large skillet or wok with nonstick cooking spray. Cook first six ingredients until turkey is cooked through and onion is soft, about 10 minutes.

Add the cabbage and celery, and cook until tender – about 5 minutes. Serve in small bowls and top with shaved carrot, a dash of salt and freshly ground pepper.

Nutrition Information :

Calories – 146, Total Fat – 1.5 g, Sat. Fat – 0.5 g, Cholesterol – 45 mg, Sodium – 123 mg, Carbs – 5.75 g, Fiber – 1.5 g, Sugars – 2.5 g, Protein – 26.75 g

Protein/Fat/Carb Ratio: 73% / 9% / 16%

See more of this week’s recipe theme on Farm-Fresh Vegetables and Salads.

Do you want to experience the fun of gardening, but lack yard space? Try your own Home-Grown Herbs for cooking – they take up little space, and you can enjoy them year round!

It is so easy to plant fragrant Home-Grown Herbs, and they are good for you! Take a look at a few fresh herbs and their benefits to your health:

Basil – Studies show that basil can help clear congestion and soothe coughing. It is also said to help relieve stress and anxiety and combat depression.

Cilantro – Just one serving of fresh cilantro is packed with 7,000 international units of vitamin A – more than the recommended daily value! Vitamin A promotes a healthy immune system and good vision.

Mint – Because it contains menthol, mint is used to relieve nasal congestion and other breathing issues.

Parsley – This herb is said to promote good circulation, and it is a natural diuretic. Because it helps to eliminate excess water from the body, parsley is known as the “slimming herb.”

Rosemary – A powerful antioxidant, rosemary is said to be important to anti-aging. It has also been used in folk medicine to enhance memory and sharpen concentration.

These are but a FEW of the wonderful herbs you can grow. Here is a tasty recipe featuring fresh parsley!

Packed with healthy carbs, this might make a good pre-run meal!

Green Bean, Tomato-Potato Toss

Prep Time: 15 Minutes
Servings: 4

Ingredients:

6 small, red potatoes
1/2 lb. fresh green beans, trimmed and sliced
1 cup grape tomatoes, halved
1 cup sliced white mushrooms
Dash of sea salt
Juice of 1/2 lemon
2 tbsp. grape seed oil
2 tbsp. balsamic vinegar
2 tbsp. chopped parsley
1 clove garlic, minced
1 tsp. ground coriander
Fresh ground pepper to taste


Directions:

Wash potatoes and cut in half. Place in a pot, cover with water (leaving enough room for beans), and add salt. Bring to a boil and simmer until just tender, 10 – 12 minutes. Wash and trim green beans, and cut in half. Boil with the potatoes for last 2 minutes.

Place potatoes and beans in a strainer, and rinse under very cold water until cooled and drain well. Transfer to a large bowl, add cleaned and cut tomatoes, mushrooms, lemon juice, oil, vinegar and spices, and gently mix. Enjoy this delicious, farm-fresh salad!

Nutrition Information :

Calories – 277, Total Fat – 7 g, Sat. Fat – .5 g, Cholesterol – 0 mg, Sodium – 50 mg, Carbs – 49 g, Fiber – 7.25 g, Sugars – 5 g, Protein – 7.25 g

Protein/Fat/Carb Ratio: 10% / 23% / 70%

Photo courtesy of: http://www.flickr.com/photos/banky177/241230633/

See more of this week’s recipe theme on Farm-Fresh Vegetables and Salads.

Lately, olive oil has become the “go to” product for cooking, but there are other types of healthy oils out there. This week we are featuring grape seed oil as our primary form of healthy fat which, as the name specifies, is extracted from the seeds of grapes.

Research suggests that grape seed oil and its extract may help relieve inflammation and allergy symptoms, and many people swear by its anti-aging properties. In fact, grapes, their seeds and their leaves have all been used for centuries in a variety of home remedies.

Grape seed oil is a rich source of essential fatty acids, flavonoids and vitamin E – all valuable nutrients for the human body. In addition to cooking oil, grape seed oil has been used as an ingredient in hair and skin products, massage oils, medicinal balms and sunblock products.

Here is a delicious and simple salad using grape seed oil – perfect for a summer day!

Serve with a crusty roll for a light and delicious lunch!

Colorful Asparagus Salad on Baby Spinach

Prep Time: 20 Minutes
Servings: 4

Ingredients:

1 medium orange bell pepper, cored, seeded, and chopped
1/2 pound asparagus – cut 2 inches off ends and cut remainder into 1-1 1/2 inch pieces
4 cups baby spinach leaves
1/3 cup grape seed oil
3 tbsps. white wine vinegar
1 tsp. light brown sugar
1 tsp. Dijon mustard
1 clove finely minced garlic
1/2 tsp. dried basil
Ground black pepper to taste


Directions:

Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Add the bell pepper and lightly stir fry for 2 minutes. Add the asparagus and stir fry for another 2 minutes or until asparagus is just tender. Transfer to a medium bowl and cool for about ten minutes.

Meanwhile, combine remainder of oil and the last six ingredients into a jar, seal with a lid, and shake until mixed well. Pour over the asparagus/pepper mixture and serve in shallow bowls over spinach leaves.

Try any of these extra topping ideas: coarsely chopped walnuts, shelled sunflower or pumpkin seeds, sliced black olives, sun-dried tomatoes or grated parmesan – yum!

Nutritional Information:

Calories – 192, Total Fat – 18 g, Sat. Fat – 1.75 g, Cholesterol – 0 mg, Sodium – 18 mg, Carbs – 6 g, Fiber – 2.5 g, Sugars – 2.75 g, Protein – 2.5 g

Protein/Fat/Carb Ratio: 5% / 84% / 13%

Photo courtesy of: http://www.flickr.com/photos/amyselleck/5643618087/

See more of this week’s recipe theme on Farm-Fresh Vegetables and Salads.

Farm-Fresh picked veggies…whether eaten straight from the garden, served in a healthful salad or cooked into a delicious side dish…there is nothing better!

Farm-Fresh Veggies are low in fat, calories and sodium, and they can be prepared in a multitude of ways: raw, steamed, grilled, boiled, baked, or sautéed! Vegetables are found in a variety of shapes, colors and sizes, and they come from many parts of the plant.

For instance, corn and peas are types of seeds, while garlic, onions and shallots are all varieties of bulbs.

Vegetables that come from leaves include arugula, beet greens, bok choy, lettuce, kale and spinach.

Galangal, ginger and kohlrabi are all examples of stems, while asparagus and bamboo shoots are forms of stem shoots.

Types of vegetables that are tubers include Jerusalem artichokes, potatoes, taro and yams, and beets, carrots, parsnips and radishes are all types of plant roots.

Finally, varieties of edible flower buds include broccoli, capers and cauliflower.

This week we are featuring recipes for salads and sides made with farm-fresh vegetables. Take a look at this quick and easy recipe for a delicious raw salad, paired with a savory, Asian dressing!

While this recipe is higher in fat, it is mostly healthy oils!

Fresh Snap Pea and Carrot Salad

Prep Time: 10 Minutes
Servings: 4

Ingredients:

3 medium carrots, peeled and sliced thin
1 1/2 cup snap peas, halved
1/4 cup chives, chopped
1 tablespoon sesame seeds
Dressing:
2 tbsps. rice vinegar
3 tbsps. grapeseed oil
1 tbsp. natural peanut butter
1 tbsp. low-sodium, teriyaki sauce
3 tbsps. water
1/4 tsp. ground ginger
1/4 tsp. garlic powder
Sprinkle of red pepper flakes
Course ground pepper to taste


Directions:

Combine carrots, snap peas, and chives in a medium-sized bowl. Whisk together dressing ingredients, pour over vegetables, and lightly toss with sesame seeds. Enjoy a mouthful of farm-fresh goodness!

Nutritional Information:

Calories – 170, Total Fat – 13.5 g, Sat. Fat – 1.5 g, Cholesterol – 0 mg, Sodium – 96 mg, Carbs – 9 g, Fiber – 3.5 g, Sugars – 5 g, Protein – 4 g

Protein/Fat/Carb Ratio: 9% / 71% / 21%

Other Farm-Fresh Salads and Sides Featured this Week:

Colorful Asparagus Salad on Baby Spinach
Green Bean, Tomato-Potato Toss
Spicy Ground Turkey and Veggie Skillet
Zucchini “Pasta” Italiano

This Week’s Grocery List:

Produce:
2 small onions
1 head white cabbage
1 bunch celery
4 medium carrots
6 small, red potatoes
1/2 lb. fresh green beans
1 lb. fresh snap peas
1 lb. grape tomatoes
1 package sliced white mushrooms
1 medium zucchini
1 orange bell pepper
1 bunch chives
1 bunch parsley
1 lemon
garlic bulb

Grocery:
1 lb. lean, ground turkey breast
Small package grated, parmesan cheese
Grape seed oil
Nonstick cooking spray
Balsamic vinegar
White-wine vinegar
Rice vinegar
Dijon mustard
1 can black olives
Low-sodium teriyaki sauce
Small jar natural peanut butter
Small package brown sugar
Sesame seeds
Sea salt
Whole pepper with grinder
Turmeric
Chili powder
Dried coriander
Dried basil
Dried cumin
Ground ginger
Red pepper flakes

Photo courtesy of: http://www.flickr.com/photos/gudlyf/3950999141/sizes/z/in/photostream/

Did you know that wine has been associated with the reduction of cognitive diseases? White Wine Cocktails can have a protective effect, either through alcohol intake itself or through the antioxidant effects of polyphenols contained in red and white wine.

Although White Wine could benefit the reduction of dementia, you always have to see diet as a whole. Is not that there is a miracle food that will help us prevent all kinds of diseases but a combination of foods that can generate the most beneficial results.

So, try to add healthy fats, more vegetables, fruits, cereals, whole grains, legumes and low fat proteins and dairies to your dietary pattern.

But be careful, drink with MODERATION, remember that everything in excess is bad and in concern with White Wine Cocktails, it could have an opposite effect and cause more damage than help

(Another good thing for runners! Exercise by itself exerts protective effects and reduces the incidence of dementia. So, keep it up!)

Solfrizzi V, Panza F, Frisardi V, Seripa D, Logroscino G, Imbimbo BP, Pilotto A. (2011). Diet and Alzheimer’s disease risk factors or prevention: the current evidence. Expert Review of Neurotherapeutics, 11(5):677-708

Lemon and white wine drink

Prep Time: 5 min. Total Time: 10 min. Serves: 2

Ingredients:

Juice of 3 limes
2 sprigs mint
2 tablespoons sugar
1/2 cup mineral water
1 cup white wine (Pinot Grigio)


Directions:

Mix the lime juice, mineral water and sugar. Add the wine and the mint. Put a slice of lime for decoration.

Serve in glasses with small or crushed ice cubes.

Nutritional Information:

Calories: 101, Total Fat: 0g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 6.3mg, Total Carbohydrates: 5.2g, Fiber: 0g, Sugar: 4.2g, Protein: 0g

Protein/Fat/Carb Ratio: 0% / 0% / 20%

See more of this week’s recipe theme on Healthy White Wine Recipes.