Both of my guests received venture capital from investors on the ABC hit show, Shark Tank. We discussed some the challenges they encountered while bringing their products to market and what it felt like behind the scenes with the sharks.

One thing that stood out during the interview was Leslie’s answer to my question,”What kept you going?” when she was trying to develop a successful prototype of her product. Her answer, “Fear.”

She was afraid that one day she would see that product on the shelves in a store and someone else would have created it. She did not want to live with that regret.

Wondered how many entrepreneurs feel that way. Your thoughts?

www.SkinnyTinis.com

Executive Chef Jamie Gruber of The Market – a Fresh Seafood Joint in Columbus, GA will share some of his favorite recipes such as, seafood lasagna. Yum!

www.TheFreshFishMarket.com

Recipes >>

Pan fried soft shell crab
with smoked tomato and jalapeno grits

2 Soft shell crabs
1 cup all purpose breading
Dried herbs of choice
1 tomato
2 jalapenos
2 cups water
½ cup grits
¼ cup milk
½ tsp salt (optional)
½ shredded parmesan cheese
Wood smoking chips
Olive oil
Butter

Clean soft shell crabs and set aside
To smoke tomatoes and jalapenos place wood chips on  hot grill score the top of tomatoes and place near the wood chips and cover about 10 minutes this step can be done up to a week in advance, when cool to touch peel off skin and puree tomatoes and jalapenos in a blender or food processor set aside.

In sauce pan bring 2 cups of water, salt and butter to a boil slowly whisk in grits reduce heat to medium- low and cook for 4-6 minutes, stir in milk and tomato jalapeno puree, then fold in parmesan cheese saving some for garnish.

Mix breading and dried herbs and bread all parts of the cleaned crab

In large sauté pan heat oil and place breaded crab in pan until golden brown turn over and finish the other side.

Place grits in a bowl, place crabs on top and garnish with left over parmesan.

Seafood Lasagna

4 -26/30 peeled and deveined shrimp
4 -20/30 scallops cleaned
4 –PEI mussels
4 – Sheets of pasta 4 inches by 6 inches (homemade preferred)
1 ½ cups marinara (homemade preferred)
½ cup half and half
½ ricotta cheese
½ cup mozzarella cheese
½ cup parmesan cheese
¼ stick of butter
Salt & pepper

Par cook pasta sheets and set aside with wax paper in between each sheet.
Heat marinara and add half & half whisk until completely mixed slowly whisk in ¼ cup of the parmesan cheese keep whisking until smooth.
In a small skillet over medium-high heat melt butter and add in the mussels cook for 45 seconds to 1 minute then add shrimp and scallops cook until shrimp are pink and the mussels are open about 4-6 minutes turn the heat off and set aside.
Now to build the lasagna place a small amount of sauce on an oven proof plate and put a pasta sheet on top of sauce place sauce on the pasta sheet with a shrimp, scallop and some of the ricotta and mozzarella. Repeat these steps until you have used all of the ingredients then place the mussels around the outside and top the lasagna with the remaining sauce, ricotta and mozzarella.
Place the lasagna in a 400 degree oven for 8 to 10 minutes and top with the remaining parmesan cheese and serve be sure to let you guest know that the plate is hot.

Bonus: Cookbook author, Kris Holechek will be here to discuss The 100 Best Vegan Baking Recipes cookbook. www.nomnomnomblog.com

Surviving Halloween—Tips and Recipes

Tips
It’s the time of year when kids (and adults) begin over-indulging on sweet treats. The holidays, starting with Halloween and going through New Year’s, are prime times to eat candy, cookies and other empty calories. How can you reduce your children’s (and your) sugar consumption without becoming a monster? Here are some tips and recipes so that everyone has a sweet Halloween without going into sugar overload.

Halloween Trick or Treating
Create a trick or treating game plan that has limits. By setting a limit for the amount of time or the area that your child can trick or treat, you are limiting his or her “haul” of goodies. Your child is unlikely to notice that you are setting limits strictly to reduce candy intake, but will just be overjoyed about trick or treating in general. Also, by setting to limits and having your child agree before you set out on your escapades, you are less likely to experience resistance when you stick to your limits.
Ensure your child takes only one treat at each home. Many families will give out more than one piece of candy. In this case, you are flirting with disaster—because your child may double or triple his booty of candy. Tell your child that one piece is sufficient. This way, your child also learns moderation. Likewise, buy less candy per year and hand out only one treat per child to set a good example.
Make sure your child has a healthy snack before going out to collect candy. Feed kids a light lunch or afternoon snack of healthy protein, produce and whole grains and he or she will be full enough to avoid snacking on candy while trick or treating. If your child becomes hungry on the way, either head back home for a healthy snack, or bring a healthy snack to eat on the road.

After Halloween
Set limits for how many pieces of candy your child can eat per day. Two to three pieces of Halloween candy is enough to satisfy most kids without adding too many calories, and is a good pace for getting rid of Halloween candy by Thanksgiving.
Create an expiration date for candy. By limiting how long candy is in your home, you can control how much your child eats, as well. My rule of thumb is Thanksgiving. By then, most children will have consumed the candy they like the best, and are down to the dregs. This way, you also avoid doubling up on treats. For example, your child will not be eating Halloween candy with pumpkin pie, chocolate Hannukah gelt or candy canes.
Keep the candy out of sight. By keeping the candy in a closet, you force a situation whereby your child must ask for it. Out of sight is often out of mind, and you may find that your child forgets about the candy one or two days.
Buy candy back. If your child has received an unusually large haul of candy, consider buying it back at the same price it would take to buy the candy from the store in the first place. This way, your child can save to money to buy games, stickers, novelty clothing or video games.
Make healthy alternatives fun and delicious. Create tasty healthy snacks like popcorn trail mix, which is chock full of vitamins and fiber, with a sweet kick. Or give regular foods Halloween-type names to make them fun and interesting. For example, to encourage your child to eat whole-grain spaghetti, call it “blood and guts” or something seasonally creepy.
Mix candy in with healthy foods. For example, melt caramels or chocolate candies and serve as a topping for strawberries and apples. Or make the banana “ice cream” and serve a scoop with one fun-sized candy bar.

Recipes >>

Spiced Popcorn Trail Mix

My son and I make this snack when the afternoons get chilly. He loves the sweetness of the dried fruit and the spice of the cinnamon, while I appreciate the nutrients he gets from the fruit and the fiber he gets from the whole grain popcorn. It’s worth the effort to pop the popcorn on the stove—the taste so much fresher tasting than microwave popcorn, plus you can control exactly what goes into your child’s snack.

Makes 4 servings

Ingredients
2 Tablespoons canola oil
1/3 cup popcorn kernels (NOT microwave popcorn)
2 Tablespoons white sugar
½ teaspoon salt
½ teaspoon ground cinnamon
½ cup coconut flakes
½ cup dried apricots, cut into ¼-inch pieces

1.Pop the popcorn. Place the oil and 4 popcorn kernels into a large, heavy pot over medium heat.
2.When the kernels pop, remove the pot from the stove and add in the rest of the popcorn. Replace the lid and shake the popcorn in the pot for 20 seconds. You can make this fun for your kids by having them count loudly to 20 while you shake the pan.
3.Replace the pot over medium heat and continue to pop, shaking the pan occasionally, until the popping slows down to one pop every couple of seconds.
4.Dump the hot popcorn into a bowl or paper bag. Sprinkle with sugar and toss to coat.
5.Add remaining ingredients and toss to mix completely.

This is a very special way of making popcorn that I’ve found to be fail-proof. By popping a few kernels first, you know the oil is hot. You then put the remaining popcorn in and let the oil and popcorn come to the same temperature by tossing them together off the stove. You will be amazed how few unpopped popcorn kernels there are. Plus, the popcorn doesn’t burn.

Banana “Ice Cream” (Sugar-Free and Dairy-Free)

This is a great dish because it’s loaded with potassium and nutrients, not sugar. And, chances are, your kids cannot tell the difference between this treat and “real” ice cream. If your kids are clamoring for their Halloween candy, tell them you’ll make them a sundae. Break up a bite-sized candy bar over a scoop of this ice cream to add some health to their Halloween leftovers.

Makes 8 servings

Ingredients
4 overripe bananas
1/2 teaspoon vanilla extract (or more to taste)
1 tsp lemon juice

1.Freeze bananas in their peels for 6 to 8 hours, or overnight.

2.When bananas are completely frozen, run each under a stream of warm water for 30 seconds. When banana is slightly warmed, gently pull the peel away from the frozen inside. If any peel or fibers stick to the frozen banana, scrape away with a spoon.

3.Cut or break each banana into quarters and place in the bowl of your blender. Pulse 6-8 times to break the bananas into smaller pieces. Add the vanilla extra and lemon juice. Run the blender steadily to break down the bananas and create a creamy texture. You may need to stop the blender occasionally and scrape the mixture down from time to time. If desired, add more vanilla extract to taste.

4.Remove “ice cream” from blender and place in freezable container. Cover tightly and freeze.

Pumpkin Smoothies

Makes 2 servings

Ingredients
4 ice cubes
1/2 cup canned pumpkin
1/2 cup lowfat or skim milk
1 ripe banana
1/8 tsp cinnamon
1/8 tsp nutmeg

1.Pulse ice in blender until it’s the consistency of shave ice.
2.Add pumpkin, milk, and banana and puree until smooth.
3.Pour the smoothies into glasses and sprinkle with cinnamon and nutmeg.

Worms in Blood (Spaghetti in Marinara Sauce)

Makes 8 servings.

Ingredients
2 Tablespoons of olive oil
4 cloves of garlic, crushed
1 can of Italian tomatoes (28 oz)
3 leaves of freshly chopped basil
1 teaspoon salt
½ teaspoon black pepper
1 pound whole grain spaghetti

1.Heat the olive oil over a medium heat in a medium sized saucepan. Add the garlic and sauté until light brown.
2.Add tomatoes with their juice, crushing tomatoes with the back of a wooden spoon.
3.Add chopped basil, salt and pepper and bring the mixture to the boil.
4.Reduce heat to low and simmer for 30 minutes or until the sauce has thickened.
5.Cook pasta according to package directions, top with sauce and serve.

Falling Off the Bone Short Ribs

Deana Gunn and Wona Miniati are the authors of “Cooking with All Things Trader Joe’s,” the independent, self-published cookbook for Trader Joe’s fans which has sold over 100,000 copies to date. Their recipes use those unique TJ products to create tasty and healthy meals in minutes, using prepped ingredients and clever shortcuts. Cooking easy meals at home is more relevant than ever, as people have less time to cook and less money to spend. Trader Joe’s is still the place for great gourmet bargains and their cookbook shows you how to use them! Entertaining on a Budget (and in style!), Family meals under $10, Fancy 3-course meal for two under $20…Deana Gunn stops by The Recipe Box to share some tips and favorite recipes with you. As an added bonus, Jonni McCoy of MiserlyMoms.com will join us. Jonni is the author of the best-seller, Miserly Moms-Living Well on Less in a Tough Economy, and her cookbook, Healthy Meals for Less, was released in September of 2009. She is one of the leading experts on shopping and frugal living. You don’t want to miss what she has to say!

FRENCH BAKE

One ~16 oz  challah loaf (brioche loaf is also ok)
2 cups whole milk
4 eggs
1 tsp cinnamon
2 tsp vanilla extract
¼ cup brown sugar
1 Tbsp Turbinado sugar for sprinkling on top

1)    Preheat oven to 350 degrees.
2)    Oil or butter a 9×13-inch glass baking pan (use an 8×8 pan if using a smaller loaf).
3)    Tear the loaf into bite sized pieces and place in pan.
4)    Whisk together the milk, eggs, cinnamon, vanilla, and brown sugar.  Pour mixture over the top of the bread.
5)    Wait a few minutes to let the liquid soak into the bread, gently tossing bread around a little to soak evenly.  Sprinkle the top with a little Turbinado sugar.
6)    Bake in oven for 35-40 minutes, uncovered.  The Bake will puff up once done.

Servings: about 9 pieces (4-6 hungry people)

Deana Gunn
www.cookingwithtraderjoes.com

Students are just settling into the fall semester (or gearing up to go), which usually ushers in late nights, stressful situations, and some very poor food and drink choices. Despite eating cafeteria food or food cooked in a dorm room, students can still feed themselves healthfully and easily. Follow these tips and recipes to maximize energy, retain a good level of focus and avoid “the freshman 15.”

• Stay hydrated to maintain ideal weight AND energy levels. To do so, drink plenty of water. Most people know thirst can disguise itself as hunger, which can cause you to overeat or make you make poor food choices. What’s interesting is that thirst can also disguise itself as fatigue. Even slight dehydration can leave you feeling tired and lethargic. Drink plenty of water throughout the day. If you feel fatigued after a good night’s sleep, try cutting down on alcohol during the evening.
• Avoid or minimize consumption of alcohol. Alcohol contains empty calories, is dehydrating, and leads to poor food choices when consumed in excess.
• Reduce reliance on caffeine. Although you may be tempted for the short-term boost a soda or coffee provides, the best way to ensure you can face all the challenges at school is to get adequate rest. Caffeine often interrupts sleep, is dehydrating and provides an artificial sense of alertness that does not equate to the rest your body needs to study.
• Always eat breakfast! Studies have shown that people that eat breakfast are in a better mood and have more energy throughout the day. Optimal breakfasts are full of fiber and protein, which provide sustained energy. Excellent choices are scrambled eggs with veggies, plain eggs with a fruit salad, oatmeal, or whole-grain toast with cheese or peanut butter. Even a slice of cold pizza with lean meat and veggies is an ideal day starter!
• Keep your blood sugar levels balanced by eliminating sugary foods. This way, the flow of energy to your body is constant. If you eat foods that are high in sugar, the blood sugar level will spike, giving you a short term energy boost but leave you feeling fatigued later. Instead of sugar, opt for produce, proteins and whole grains. These foods provide a slow, steady release of fuel, normalizing blood sugar levels and keeping your energy level consistent.
• Always choose whole grains when they are offered. This includes whole wheat bread, brown rice, barley and whole grain cereals like oatmeal. Grains are excellent sources of B vitamins, which help to counteract the chemicals and pollutants that pollute the body.
• Studying and late nights drain energy from your system. To add it back, ensure you’re getting enough anti-oxidants. Eat 6-10 servings of fruits and vegetables daily. It’s easy to get this amount. A banana is two servings, a handful of raisins in another serving, a small salad is two servings and half a cup of cooked broccoli is another serving. You’re already at six if you eat all this!!!
• When choosing produce, lean towards darker fruits and veggies, such as spinach, dark leafy greens, vibrant berries and sweet potatoes. These contain the most nutrients per calorie, and will lead to increased energy.
• Stock your dorm room with healthy, low-fat, high-nutrient snacks like microwave popcorn, whole grain pretzels, dried fruit, canned and frozen vegetables and fresh hardy fruit like citrus, apples and pears.
• Ask your loved ones to send you a pre-paid grocery card instead of a care package. It’s easier for them to mail, and makes it convenient for you to buy healthy foods, instead of loading up on homemade cookies and cakes. If you need a cookie and cake fix, befriend a dorm-mate whose loved ones keep sending fattening foods. Eat a reasonable portion and feel satisfied without blowing your diet!
• If your friends and family insist on sending you unhealthy foods, set it in a common area to share. You’ll gain instant popularity while maintaining your health.
• For those days when you have had too much alcohol the night before, treat your body to foods that replenish nutrients you’ve lost during drinking. Foods high in potassium help, and include orange juice, potatoes, bananas, avocados, tomatoes, broccoli, soybeans, brown rice, garlic and apricots. You will also want to include foods high in cysteine, the substance that breaks down hangover-causing toxins. Foods high in cysteine include eggs, pork, chicken, turkey, duck, luncheon meat, milk, cottage cheese, yogurt, red peppers, garlic, onions, broccoli, Brussels sprouts, oats, granola, and wheat germ.
• College is a stressful time, so choose foods that fight anxiety, such as berries, guacamole, mixed nuts, oranges, asparagus, chai tea, and dark chocolate.
  If you are eating at a cafeteria or in a fraternity/sorority dining room, communicate with the foodservice director that you would like healthy foods available. Often, directors assume that college students want only burgers, pizzas and fries, and that’s what they provide in abundance. While students do crave these foods, others enjoy salads, fish, vegetarian entrees or ethnic dishes. By voicing your dietary needs, you will have a better chance of getting healthy food.

Recipes>>

Beef & Broccoli

Makes 2 servings

Ingredients

1 cup chopped broccoli
Pan spray
1/2 cup chopped onion
2 cups water
1 package ramen noodles
½ pound deli beef or deli chicken, sliced thickly (as the deli counter to do this), and cut into 1-inch squares
2-3 packets soy sauce

Directions

Place broccoli in a microwave-safe bowl and cover with a paper towel. Microwave broccoli on high for 2 minutes until cooked through.
Heat your hot pot on high. Spray bottom with pan spray, and add onion and cooked broccoli. Cook, stirring, until onion is translucent, about 3 minutes. Add water and bring to a boil.
Add noodles to hot pot and cook according to package directions. Drain, leaving a little bit of water and add seasoning packet.
Keep your hot pot hot. Spray bottom with pan spray and cook meat until heated through.
Place cook meat over noodles and stir, adding soy sauce if desired.

Quick Pita Pizzas

Makes 2 servings

Ingredients

1 each 100% whole wheat pita
olive oil pan spray
1/2 cup marinara sauce
1 cup baby spinach, divided
1 ounce fresh mozzarella, sliced 1/2″ thick
2 ounces cooked chicken breasts without skin or deli chicken meat

Directions

Preheat toaster oven to 400º F.
Lightly spray one side of pita bread with pan spray. Place oiled side down onto the tray that comes with your toaster oven.
Spread marinara sauce over pita and sprinkle with half of spinach. Cover with cheese and chicken strips.
Bake until pita is crisp and cheese is melted, about 4-5 minutes. Top with remaining spinach and serve.

Microwave Chicken and Rice

Makes one serving.

Ingredients

1 small boneless skinless chicken breast, cut into small pieces
1/2 cup onion, chopped
1/2 cup bell pepper, chopped
1 package heat and eat brown rice (sold on the shelves near pasta and rice)
1/4 cup water
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Directions

Place all ingredients into a microwave-safe bowl and cover with a paper towel
Microwave on medium for 15 minutes, stirring mixture and rotating the bowl every 5 minutes.
Let sit for an additional 5 minutes or until all the water is absorbed.
Add salt and pepper to taste.

Easy Lowfat Nachos

Makes 4 servings.

Ingredients

4 ounces baked tortilla chips
1/2 cup canned black beans, drained and rinsed
1/2 cup fat-free salsa
2 ounces lowfat cheddar cheese, shredded
2 tablespoons plain, lowfat yogurt
1 each raw carrot, shredded
2 each scallion, chopped fine

Directions

Place baked corn chips on a large plate. Top with black beans, salsa, and cheese. Microwave on MEDIUM 45 seconds, until cheese melts.
Remove from microwave oven, top with yogurt and chopped veggies.

Popcorn “Granola”

Makes 4 servings.

Ingredients

4 cups popped 94% fat-free butter flavor microwave popcorn
1/4 cup almonds, dry-roasted
1/2 cup raisin
1/4 cup peanut
1 cup apricots, dried

Directions

Prepare popcorn according to package directions.
Carefully open popcorn package and empty into a large bowl.
Add all other ingredients and mix.

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Kathleen Silverman
Founder of ELL Foundation
(Eat, Learn, Live)

joins me to discuss education and pending legislation regarding establishing safe food environments for children at home, school, daycare, camp, etc.

ELL supports the rights of every child to eat safe foods, to learn in safe environments and to live safer with food allergies and anaphylaxis!

ELL Founder, Kathleen Silverman joins me on the The Recipe Box Show to discuss their exciting inititatives working with the FDA, establishing a network of certified consultants and registered dieticians across the nation. ELL disseminates mislabeling information to assist consumers in making safer purchase decisions when dealing with food allergies and other special dietary restrictions.

The Protect Allergic Children (PAC) Program of training services for food allergy safety to registered dieticians, schools, caregivers, daycare centers, camps, parents, etc. Kathleen is also the author of Party at the Safe House which includes allergy-free recipes and menus for themed events and parties.

http://ellfoundation.org

Breast Health—Tips and Recipes

Prevention

Next to smoking, your diet is the largest lifestyle factor in determining whether or not you contract cancer. The American Cancer Society estimates that 35% of all cancers are related to diet. For women, the correlation between diet and cancer is more prevalent, in that 50% or more of the cancer contracted by women is influenced by diet.
For cancer prevention, ACS recommends a diet high in plant-based foods, that is low in fat and high in fiber. Over and above the dietary recommendations for general cancer prevention, there are specific recommendations for prevention of breast cancer:

• Avoid or minimize consumption of alcohol. Consumption of alcohol is the #1 dietary risk in development of breast cancer.

• Avoid Omega-6 oils, such as soy oil, corn oil, sunflower, safflower oil. These oils break down into components that can lead to breast cancer. When cooking with oil, use monounsaturated oils and oils rich in Omega-3 fatty acids, such as extra virgin olive oil, nut and/or seed oil (walnut, flaxseed, grapeseed) or canola oil.

• Eat seven or more servings of fruits and vegetables daily.

• Incorporate cruciferous vegetables (broccoli, cabbage, brussels sprouts, cauliflower) into your diet. These are particularly adept at preventing breast cancer.

• Mushrooms have been show to halt or slow the growth of abnormal cells within womens’ breasts. Ensure you add mushrooms to salads, sandwiches or even pizza.

• When taking in salads, ensure you eat an abundance of dark leafy greens (collards, kale, spinach). These contain more of breast cancer-fighting phytonutrients.

• When choosing fruits, tend towards citrus, berries and cherries. These fruits contain the most nutrients per calorie, are high in fiber and low in sugar.

• Breast cancer is directly linked to obesity. By maintaining a healthy body weight, you are able to prevent many types of breast cancer.

Recipes>>

Spinach Salad with Berries and Flax
Makes four servings.

Ingredients
2 bunches baby spinach, rinsed and dried
1 cup blueberries
1 cup sliced strawberries
1 cup dried cherries (preferably unsweetned)
1 cup button mushroom, thinly sliced
1/4 cup extra virgin oil
¼ cup orange juice
1/4 cup lemon juice
1/4 cup agave nectar or honey
1/2 teaspoon salt
4 teaspoons flax seeds

Method
1. In a large bowl, toss together the spinach, berries, cherries and mushrooms.
2. In a medium bowl, whisk together oil, both juices, agave nectar, and salt. Pour over the spinach and strawberries, and toss to coat.
3. Divide salad evenly across four chilled plates and top each with 1 teaspoon of flax seeds.

Treatment and Post Treatment

During radiation and chemotherapy, eating foods that promote healing are essential. These include foods rich in antioxidants and low in fat. Many doctors also recommend reducing the amount of common allergic foods, such as wheat, corn, dairy or shellfish, until recovery is complete. Here are some general guidelines to follow during and after breast cancer treatment:

• Lower overall dietary fat to consumption to between 10% to 20% of calories by incorporating naturally low or nonfat foods into your diet.

• Eat small meals more frequently to ensure you get enough calories during recovery without having an upset stomach.

• Eat more plant based protein and eat less animal based protein. Switch in beans and legumes, while reducing meats consumption. This also helps to lower overall dietary fat.

• Drink 8-10 eight ounce glasses of water/day to soften the GI side effects of treatment. Add a few slices of citrus or mint leaves to boost flavor. Alternately, drink herbal tea.

• Drink fewer than 3 servings of alcohol per week

• Eliminate unnatural food ingredients, such as nitrates (found in cured foods and many deli meats and hot dogs), artificial sweeteners, artificial dyes and artificial flavors. Instead have whole fresh fruits and vegetables, whole grains and meats that you cook yourself.

Spanish Rice with Black Beans
Makes four servings.

Ingredients
1 teaspoon extra virgin olive oil
1 medium onion, chopped
1 cup long-grain brown rice
4 cloves garlic, chopped
1/2 teaspoons chile powder
1 teaspoon smoked paprika
3 cups water or vegetable stock
1/2 teaspoon salt (or to taste)
1 15-ounce can black beans (or 1 1/2 cups), rinsed and drained well
1/4 cup chopped green onions
2 cups baby spinach or frozen greens, defrosted and drained

Method
1. Preheat oven to 350ºF.
2. Heat oil in a large, oven-proof saucepot on medium-high heat. When hot, add onion and cook, stirring, until the onion becomes translucent. Add garlic and spices and cook 30 seconds. Add rice and cook for another minute or two. 3. Add the water or stock and salt. Bring to a boil, and top with beans, without stirring beans into the rice. Cover pot and transfer to oven. Bake for 45 minutes and remove from oven
4. Remove cover and fluff rice with fork, gently working around beans.
5. Add the green onions and spinach, re-cover, and bake dishfor 5 more minutes. Stir well to combine.

Mediterranean Baked Salmon
Makes four servings.

Ingredients
2 cups thinly sliced broccoli rabe (may substitute broccoli)
2 cups sliced fresh mushrooms
2 teaspoons finely shredded orange peel
2 teaspoons snipped fresh oregano (may substitute 1/2 teaspoon dried oregano)
1 teaspoon salt, divided
4 cloves garlic, halved
4 4-6 ounce salmon filets, about 3/4 inch thick
1 teaspoon salt
1/4 teaspoon black pepper
4 teaspoons olive oil

Method
1. Preheat oven to 350ºF.
2. In a large bowl combine broccoli rabe, mushrooms, orange peel, oregano, garlic and ½ teaspoon salt. Toss gently.
3. Tear off four 24-inch pieces of 18-inch-wide heavy foil. Fold each in half to make four 18×12-inch pieces. Divide vegetables among the four pieces of foil, placing vegetables in center of each piece.
4. Pat salmon dry on both sides with paper towels. Season each side with remaining salt and black pepper.
5. Place a salmon filet on top of each portion of vegetables. Drizzle 1 teaspoon of the oil over each piece of salmon.. Bring together two opposite edges of foil and seal with a double fold. Fold remaining ends to completely enclose the food, allowing space for steam to build. Place the foil packets in a single layer on a baking pan.
4. Bake for 30 minutes or until broccoli rabe is tender and fish begins to flake. Open carefully to allow steam to escape. Transfer the packets to individual plates.

Mixed Berry Smoothie
Makes two servings.

Ingredients
1 cup orange juice
2 cups plain, low-fat yogurt (or almond milk)
3/4 cup raspberries
3/4 cup blackberries
3/4 cup blueberries
honey or agave nectar to taste
1 cup ice cubes

Method
Place all the ingredients in a blender. Blend on high speed until smooth.

Note: If you cannot use both servings when you make the smoothie, freeze the second portion and enjoy another day.