Mediterranean Wellness Recipes

Fish in Cilantro Sauce

noreply@blogger.com (Unknown) — Fri, 16 Sep 2016 16:00:00 +0000

Fish as a regular part of the diet provides a fabulous balance for healthy heart health.

You'll Need

2 pounds red snapper or similar fish
1 small onion sliced
1 garlic clove minced
1 Tablespoon olive oil
¼ cup toasted almonds, ground
2 Tablespoons lime juice
½ teaspoon salt (and a pinch more for sprinkling on the fish)
1 dash pepper
½ cup cilantro, chopped

Directions

Thaw the fish fillets if frozen. When thawed cut into 8 fillets
Cook onion and garlic in hot oil until tender but not brown.
Add the almonds, lime juice, the ½ teaspoon of salt, and pepper.
Heat through.
In a well greased 13 X 9 X 2-inch baking dish, arrange the fish fillets and sprinkle lightly with salt.
Top with the onion mixture.
Sprinkle evenly with the cilantro, (or with parsley).
Bake, covered, in a preheated 350 degree F oven for about 35 minutes, or until the fish flakes easily when tested with a fork.

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Chinese Chicken Salad

noreply@blogger.com (Unknown) — Thu, 15 Sep 2016 16:00:00 +0000

A great way to prevent cancer is to know what you are eating. The more you cook in the home the better. Mirin is a Japanese cooking wine. It is a great base for many dressings, sauces and Asian inspired dishes. Give this chicken salad a try.

You’ll Need

2 teaspoons grated fresh ginger
2 teaspoons finely chopped garlic
1 tablespoon mirin (Japanese sweet rice wine) or sweet sherry
1 tablespoon soy sauce
1 tablespoon toasted sesame oil
1 skinless, boneless chicken breast half
1/2 red or yellow bell pepper, cut into thin strips
1 1/2 - 2 cups mixed greens torn into pieces
1 teaspoon vegetable oil

First

Place ginger and garlic in a 1-quart re-sealable plastic bag.
Measure the mirin, soy sauce and sesame oil into the bag.
Massage the bag lightly to mix the ingredients.

Then

Using a meat pounder or a small heavy saucepan, flatten the chicken filet to an even thickness.
Put the chicken inside of the bag and seal it, forcing out the air.
Turn the bag several times to coat the filet and marinate at least a 1/2 hour or in the refrigerator for up to 8 hours.

Ten Minutes Before Eating

Scatter the salad greens on a dinner plate.
Heat the vegetable oil over medium-high heat in a skillet or ridged grill pan.
Cook the pepper strips, turning occasionally, until softened and slightly charred; set aside.

For the Chicken

Brown the chicken filet on both sides, reduce heat to medium and cook until the center is no longer pink, about 5 minutes.
Transfer the filet to a clean cutting board and let rest for several minutes.
Add 1/2 cup water to the pan and cook a minute or two longer, stirring.

Finally

Slice the chicken on an angle into strips and place in the center of the greens.
Drizzle the pan juices on the meat and scatter the pepper strips on top.

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Basil Pesto Sauce

noreply@blogger.com (Unknown) — Wed, 14 Sep 2016 16:00:00 +0000

Making herbs a regular part of the diet is a super idea as many are a great source of antioxidants.

Yields approximately 1 ½ cups

You’ll Need

1 cup packed basil leaves
½ cup toasted walnuts
1 garlic clove
½ cup Parmesan Cheese
1/3 cup olive oil
Salt to taste
Pepper to taste

Directions

Mix all in a blender or food processor until an even consistency is reached.

Tips

You can add more garlic if you would like. You may want to mix it, have a taste and then decide.
This pesto freezes wonderfully. Place the pesto in ice cube trays and once the pesto has solidified place the blocks in a plastic bag and use it in the future. The ice cube technique it nice because it freezes the pesto in handy portion sizes.
The recipe can easily be doubled.
You can try different nuts such as pine nuts or macadamias.
You can try different herbs such as cilantro or parsley.
Serve over top of pastas, grilled vegetables, and fish. Or turn a piece of French or Pita bread into a pesto pizza. The options are endless but all are delicious.
Leave out the parmesan cheese for a vegan pesto sauce.

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For more information: Click here to visit Will Clower's website.

Baked Honey Tomatoes

noreply@blogger.com (Unknown) — Tue, 13 Sep 2016 16:00:00 +0000

Jazz up a meal with this fancy but easy to make appetizer or side dish.

You’ll Need

8 medium tomatoes
½ cup bread crumbs
1 teaspoon salt
1 teaspoon pepper
1 teaspoon tarragon, dried
4 teaspoons honey
4 teaspoons butter

Directions

Preheat oven to 350F.
Slice off stem ends of tomatoes and carefully scrape out seeds.
Place open side up in buttered baking dish.
Mix bread crumbs, salt, pepper and tarragon.
Drizzle honey over tomatoes, rubbing it down into cavities.
Sprinkle tomatoes with crumb mixture and dot with butter.
Bake uncovered for 30 minutes, till tomato skins begin to wrinkle.
Place under broiler for another 5 minutes or till crumbs begin to brown.
Serve hot or at room temperature.

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For more information: Click here to visit Will Clower's website.

Tortellini Soup

noreply@blogger.com (Unknown) — Mon, 12 Sep 2016 16:00:00 +0000

This Mediterranean inspired recipe is so easy to make and will easily become a staple in your kitchen. It can easily be made in bulk so invite the friends and family over.

You’ll Need:

1 Tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, crushed
1, 10 ounce package frozen chopped spinach
29 ounces of chicken or vegetable broth
14.5 ounce can of diced tomato or 1 fresh tomato, diced
9 ounces of packaged of tortellini of choice
½ Tablespoon dried basil
Pinch of crushed red pepper
Salt and Pepper to taste
Freshly grated Parmesan or Romano cheese

Directions:

In a large pot heat olive oil over medium heat.
Slightly lower heat. Add crushed red pepper to your liking, the onion and garlic sauté until garlic is infused (approximately 5 minutes).
Next add the spinach, tomato and broth.
Heat to boiling and then reduce heat to low.
Stir in tortellini, and simmer for 10 to 15 minutes, or until the tortellini is cooked to desired tenderness.
Season with the basil, salt and pepper.
If you would like you can serve topped with some freshly grated Parmesan, or Romano cheese.

Vegetable Frittata

noreply@blogger.com (Unknown) — Fri, 09 Sep 2016 16:00:00 +0000

Frittatas are a great way to use up veggies that are almost out the door. Give this one a try but experiment with your own veggies too.

You’ll Need:

1/3 cup chopped onion
2/3 cup chopped green pepper
1 tablespoon butter
2 tablespoons olive oil
1 ½ cups scrubbed, chopped zucchini
2 minced garlic cloves
2 teaspoons salt
¼ cup peeled, seeded and chopped tomatoes
6 large eggs, beaten

Directions:

In skillet, cook onions and green pepper in butter and 1 tablespoon olive oil stirring, 5 minutes.
Add zucchini, cook covered 4 minutes.
Add garlic, salt and tomato, cook stirring, 5 minutes.
Transfer to bowl.
Cool.
Add eggs.
Over medium heat, heat 1 tablespoon olive oil in 10" ovenproof skillet.
Add egg mixture, cook 3-5 minutes till underside is set.
Bake preheated 400 F degrees oven for 1 to 2 minutes till puffed and golden.
Cut into wedges.

Ginger-Citrus Chicken

noreply@blogger.com (Unknown) — Wed, 07 Sep 2016 16:00:00 +0000

The more we cook in the home the more we have control over quality of ingredients used. Give this recipe made with basic ingredients try.

You’ll Need

6 chicken thighs, boned and skinned
1 cup orange juice
1 orange, peeled and sectioned
2 teaspoons salt
2 teaspoons pepper
3 Tablespoons butter
Juice of one lemon
2-inch piece fresh ginger, peeled and cut into strips

Directions

Season the chicken with the salt and pepper and marinate in a ½ cup of the orange juice for 10 minutes.
Drain and set aside.
Heat the butter in a large skillet and sauté the ginger over medium-high heat until lightly browned.
Add the chicken and cook until lightly browned on both sides. Add the orange sections, the remaining orange juice and lemon juice. Simmer for 10 more minutes.

Honey Pecan Pork Chops

noreply@blogger.com (Unknown) — Mon, 05 Sep 2016 16:00:00 +0000

Submitted by Jesse from Westinghouse. Thank you, Jesse! Got a recipe you'd like to share? Please email it to nutrition@willclower.com. We'd like to share your favorites with our community.

Ingredients:

1 1/4 pounds boneless pork loin, pounded thin
1/2 cup all- purpose flour for coating
salt and pepper to taste
2 tablespoons butter
1/4 cup honey
1/4 cup chopped pecans

Directions:

In a shallow dish, mix together flour, salt and pepper.
Dredge pork cutlets in the flour mixture.
In a large skillet, melt butter over medium-heat.
Add chops, and brown both sides.
Transfer to a warm plate.
Mix honey and pecans into the pan drippings.
Heat through, stirring constantly.
Pour sauce over cutlets.
Don’t overcook pork or sauce.

Endive Beet and Red Onion Salad

noreply@blogger.com (Unknown) — Fri, 02 Sep 2016 16:00:00 +0000

Ever wondering what to do with Belgian Endives? Give this unique and colorful salad a try....

You’ll Need

½ pound raw beets, trimmed
3 heads of Belgian Endives, medium
1 red onion
1 Tablespoon Dijon mustard
1 Tablespoon red wine vinegar
salt and pepper
3 Tablespoons olive oil
4 Tablespoons finely chopped parsley

Directions

Place the beets in a saucepan and add water to cover.
Bring to a boil until the beets are tender, about 30 minutes, depending on the size or age of the beets.
Drain and let cool.
Remove the skins and slice the beets.
Trim off the bottom of the endives and cut them into 1 1/2 inch strips.
Drop the pieces into cold water.
Drain and pat dry.
Peel and slice the onion.
Combine the mustard, vinegar, salt and pepper in a salad bowl.
Add the oil and blend well with a wire whisk.
Add the beets, endive, onion and parsley.
Toss well and serve.

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For more information: Click here to visit Will Clower's website.

Smoked Salmon Pasta

noreply@blogger.com (Unknown) — Fri, 05 Aug 2016 16:00:00 +0000

Salmon is a good source of omega 3 fatty acids which aid in cholesterol control and overall heart health.

You'll Need

8 ounce smoked salmon
1/2 cup sundried tomatoes
1 small onion, chopped
2 cups green beans or chopped broccoli
1/2 pound pasta, cooked
Capers, optional
Salt and pepper

Directions:

Chop onion and sauté in olive oil until caramelized (low, slow heat)
Add chopped sundried tomatoes and continue cooking
Add green vegetable of choice and cook to your liking
Chop smoked salmon into small pieces, add to mix.
When all ingredients are cooked, toss with cooked pasta
Salt and pepper to taste.
A few capers add an extra boost of flavor!

Spicy Kale and Rice

noreply@blogger.com (Unknown) — Thu, 04 Aug 2016 16:00:00 +0000

Kale is a great source of calcium. Calcium is a mineral that your body needs to maintain good health. When you cook with foods that contain calcium, calcium is not lost in the cooking process.

You'll Need

2 ¼ cups chicken broth or vegetable broth
1 ½ teaspoons Cajun seasoning
1 cup white rice
4 ounces kale (about ½ large bunch), stems and ribs removed, leaves coarsely chopped (2 cups packed)

Bring broth and Cajun seasoning to a boil in heavy large saucepan. Stir in rice and kale and bring to boil. Reduce heat to low, cover and cook until rice is tender and liquid is absorbed, about 20 minutes.

Vegetable Dip

noreply@blogger.com (Unknown) — Wed, 03 Aug 2016 16:00:00 +0000

This works as a nice appetizer for a summer afternoon.

You’ll Need

1 ¼ cup plain yogurt
¾ cup sour cream
3 garlic cloves, minced
1 cucumber, peeled, seeded and chopped
1 Tablespoon fresh mint, chopped
Salt and Pepper to taste
Assorted raw veggies

Directions

Put all ingredients into a food processor or blender and process until well combined.
Chill.
Serve with raw vegetables.

Cilantro and Carrot Rice

noreply@blogger.com (Unknown) — Tue, 02 Aug 2016 16:00:00 +0000

This recipe works well to complement some shrimp or fish.

You'll Need

3 Tablespoons butter
4 medium carrots, peeled, chopped
2 large red bell peppers, chopped
1 cup chopped onion
2 garlic cloves, minced
4 cups long-grain white rice
6 ¾ cups chicken or vegetable broth
½ cup chopped green onions
2/3 cup chopped fresh cilantro
Salt and pepper to taste
Diced tomato

Directions

Melt butter in heavy, large pot over medium-high heat.
Add the next 4 ingredients; sauté 5 minutes.
Add rice; stir for 2 minutes.
Add broth; bring to boil.
Reduce heat to low, cover and cook until rice is tender, about 20 minutes.
Mix in the green onions and cilantro.
Season with salt and pepper.
Garnish with diced tomato

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For more information: Click here to visit Will Clower's website.

Quinoa with Herbs

noreply@blogger.com (Unknown) — Mon, 01 Aug 2016 16:00:00 +0000

Talk about a nutrition powerhouse... Quinoa is packed with fiber and protein and good for cholesterol control.This grain is the perfect base to a meal. The herbs in this dish make it pop!

You’ll Need

1 cup quinoa

14.5 ounces chicken stock

3 tablespoons water

½ teaspoon freshly ground pepper

1 tablespoon olive oil

½ teaspoon dried oregano

¾ teaspoon dried thyme

Salt to taste

Directions

Combine stock, water and pepper in a saucepan and bring to a boil.
Stir in quinoa, reduce heat to low, and cook, covered, about 12 minutes or until all liquid has been absorbed.
Remove from heat and stir in olive oil, oregano and thyme. Cover again and allow to stand 5 more minutes before serving. Salt to taste.

Strawberry Smoothie

noreply@blogger.com (Unknown) — Fri, 29 Jul 2016 16:00:00 +0000

One simple word sums up this recipe... YUM! It's easy to make and is a crowd-pleaser! Take advantage of strawberry season by enjoying them in smoothie form.

You’ll Need

1 cup frozen strawberries
1 teaspoon chopped mint
½ cup orange juice
¼ teaspoon vanilla
½ cup plain yogurt

Directions

Place everything in a blender and blend until smooth.

Add some crushed ice if you would like.

Black-Eyed Peas and Rice Salad

noreply@blogger.com (Unknown) — Thu, 28 Jul 2016 16:00:00 +0000

Let's prevent cancers! Beans are a super food and this is one of the many bonuses they may offer our health.

You’ll Need

1 1/2 cups cooked black-eyed peas
3 cups hot cooked rice
1 Tablespoon Dijon-style mustard
1 teaspoon salt
Fresh ground pepper
3 Tablespoons red wine vinegar
¾ cup extra-virgin olive oil
1 medium onion, minced
1 garlic clove, minced
1 large carrot, peeled and grated
¼ cup minced parsley

Directions

In a bowl, whisk the mustard, salt, pepper and vinegar until dissolved.
Dribble in the oil while whisking.
Toss the black-eyed peas and the rice with the vinaigrette until everything is nicely coated.
Mix in the onion, garlic, carrot and parsley.
Adjust the salt if needed.
Bring to room temperature before serving.
This dish can be prepared a day ahead and refrigerated, covered.

Hummus

noreply@blogger.com (Unknown) — Wed, 27 Jul 2016 16:00:00 +0000

This recipe will work well for various meals. Use it as an appetizer and serve it with slices of carrots, bell pepper. carrots and celery. Or use it as a sandwich topping. Or enjoy a tapas night and make it one of the many tapas served.

You’ll Need

1 ½ cups cooked chickpeas
¼ water
2 tablespoons tahini (sesame seed paste)
1 ½ tablespoons lemon juice from a fresh lemon
1 ½ tablespoons extra virgin olive oil
3-4 garlic cloves, crushed
Spices and herbs to season: examples: cumin powder, dried or fresh parsley, sweet paprika, curry powder

Directions

Place all ingredients in a blender and mix until smooth but thick.
Put on a plate and decorate with spices, herbs and a bit of olive oil. Enjoy with raw vegetables such as carrots, celery, and bell pepper or with pita bread or crackers

Guacamole

noreply@blogger.com (Unknown) — Tue, 26 Jul 2016 16:00:00 +0000

It's summertime and nothing complements a picnic as much as a good dish of guacamole.

You’ll Need

2 avocados
1/3 cup chopped red onion
1/8 teaspoon salt
1 tablespoon lemon juice or lime juice
2 tablespoons chopped cilantro
Chili powder to taste – optional

Directions

Slice avocado in half, remove, and save seed.
Scoop out the inside of the avocados and place in a bowl.
Mash up with a fork, add all other ingredients and mix.
Adjust salt as needed
Serve with corn chips, on top of a salad or as part of a wrap.

Tips

It has been shown that adding the seed of the avocado to the completed guacamole helps decrease the browning (oxidation) of the guacamole. The lime and lemon juice also help will also help to decrease the browning.
Also make sure when scooping out the avocado you include the outer dark green layer that is located close to the skin. This is where all the fiber is found.

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For more information: Click here to visit Will Clower's website.

Sweet Potato Egg Hash

noreply@blogger.com (Unknown) — Mon, 25 Jul 2016 16:00:00 +0000

A wonderful dish for the fabulous food of a sweet potato. This dish also makes the perfect side to a breakfast meal.

You'll Need

2 Tbsp butter
A quarter cup (ish) of diced onion
A quarter cup (ish) of diced sweet potato
A quarter cup (ish) of diced tomato
Salt and Pepper to taste
Cumin to taste
The number of eggs you want
One half of a lime
Tobasco hot sauce (optional)

Directions

Make the Hash

Put the butter into a skillet over a medium-high flame until it melts.
Throw in all of the diced veggies.
Add the Salt/Pepper/Cumin, mix these around. Let it sit for a minute, taste and correct the seasonings if necessary.
Add any sprinkles of Tobasco (based on your own spice tolerance).
Cook to desired doneness, add the juice of one-half lime, turn off the flame, and let it coast while you make your eggs.

Make the Eggs

As this is cooking, make your eggs to your preference.

To Serve

Put egg on top of the hash, and you are set.

For more information: Click here to visit Will Clower's website.

Couscous with Eggplant

noreply@blogger.com (Unknown) — Fri, 22 Jul 2016 16:00:00 +0000

Veggies and whole grains are great for cholesterol control. For extra fiber use whole wheat couscous. This is a great and quick dish to make for a potluck!

You'll Need

1 tablespoon olive oil
3 tablespoons onions, finely chopped
½ teaspoon turmeric
½ teaspoon coriander
1 cup eggplant, diced
¼ teaspoon salt
¼ teaspoon freshly ground pepper
1 cup couscous, precooked
1 tablespoon unsalted butter
1 tablespoon lemon juice

Directions

Heat the oil in a saucepan, add onions, turmeric, coriander, eggplant, salt and pepper.
Cook over medium-high heat, stirring, until wilted, but do not brown.
Add the water, bring to a boil, add the couscous and blend well.
Cover tightly, remove from the heat and let stand for 5 minutes.
Add the butter and lemon juice, stir and blend with a fork to separate the grains.
Keep warm.
Adjust salt and pepper.

For more information: Click here to visit Will Clower's website.

Fresh Tomatillo Salsa

noreply@blogger.com (Unknown) — Thu, 21 Jul 2016 16:00:00 +0000

The herbs and veggies in this dish are great cancer fighters. This recipe was submitted by Linda B. at Westinghouse. Thank you, Linda B.!

For the freshest taste prepare the salsa just before serving. It pairs well with blue corn chips. Recipe yields 6 ¼ cups.

You'll Need:

8 Tomatillos
1 Medium-Sized Onion chopped
2 Cloves Garlic
1 Serrano Chili seeded and chopped
½ tsp. Salt
1 Cup Cilantro Leaves (Parsley in a pinch)

Directions:

Boil in a large saucepan over high heat.
Add tomatillos and boil for 1 minute.
Drain; rinse in cold water.
Grind the garlic and salt in a food processor using a metal blade (course chop, do not puree).
Add the onion, Serrano chili and cilantro; pulse lightly.
Add tomatillos (a few at a time), pulsing slightly after each addition.
Taste and adjust the seasonings to your preferences.

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For more information: Click here to visit Will Clower's website.

Garlic and Cilantro Sauce

noreply@blogger.com (Unknown) — Wed, 20 Jul 2016 16:00:00 +0000

Whenever you can, incorporate garlic and herbs into your cooking. Try this this dressing recipe, it incorporates both garlic and herbs which are super cancer preventers.

You’ll Need

1 garlic head peeled and minced
1 jalapeno pepper, seeded and finely chopped
2 bunches cilantro, finely chopped
½ cup lime juice
¼ cup extra virgin olive oil
1 teaspoon salt

Directions

Toss all of the ingredients together. Spoon over freshly grilled or sautéed fish, or use as a salad dressing.

The sauce will keep in refrigerator for up to a week.

Fish topped with Salsa

noreply@blogger.com (Unknown) — Mon, 18 Jul 2016 16:00:00 +0000

You'll Need

Four 6 ounce fillets red snapper
1/4 teaspoon garlic powder
Salt and ground black pepper to taste
1/4 cup salsa
1 Tablespoon finely chopped white onion
1/2 lime, juiced
1 Tablespoon chopped cilantro

Directions

Preheat oven to 350 degrees F (175 degrees C). Place a sheet of aluminum foil onto a baking sheet, and grease lightly.
Place fillets onto the foil, and sprinkle with garlic powder, salt, and pepper.
Spoon salsa and onion over fillets, and squeeze lime juice over the top.
Bring the sides of the foil together, and fold the seam to seal in the fish.
Bake in preheated oven for 15 to 20 minutes, or until fish flakes easily with a fork.
Garnish with cilantro.

Vegetable Dip

noreply@blogger.com (Unknown) — Fri, 15 Jul 2016 16:00:00 +0000

Enjoy veggies alongside this fabulous veggie dip. In addition you get to enjoy yogurt which is a healthy food for your gut too.

You’ll Need

1 ¼ cup plain yogurt
¾ cup sour cream
3 garlic cloves, minced
1 cucumber, peeled, seeded and chopped
1 Tablespoon fresh mint, chopped
Salt and Pepper to taste
Assorted raw veggies (extra for serving)

Directions

Put all ingredients into a food processor or blender and process until well combined.
Chill.
Serve with raw vegetables.

Italian White Beans

noreply@blogger.com (Unknown) — Fri, 08 Jul 2016 16:00:00 +0000

Beans are great cancer fighters. Try this easy and tasty recipe. This recipe is an all around winner. Enjoy! The is an easy recipe to help us swing into the new year!

You'll Need

2 cups cooked great northern beans
½ cup chopped, drained, marinated sun-dried tomatoes
¼ cup sliced ripe olives
1 Tablespoon chopped fresh basil, or 1 teaspoon dried
1 Tablespoon olive oil
1 clove garlic, crushed
Salt and pepper as needed

Directions

Add cooked beans to a pot and stir in the remaining ingredients.
Cook and stir until mixture is hot.