Good Tips For Great Nutrition Every Day (2)

Good Tips For Great Nutrition Every Day

Many people like to use the excuse that they are too busy to eat a healthy diet and maintain their good nutrition. The real truth is that healthy choices are even more important when you have a lot to do. It doesn’t have to take a lot of time to eat the right foods when you use some of the recommendations in the article below.

Eat more fish for your brain. Numerous studies have shown that diets high in fish, and fish oil, are better for your brain cells. Much of your brains grey matter has a lot of DHA in it. The same DHA is found in fish, and fish oil. The more you eat, the better your brain may function.

Eating multi-grain bread instead of white bread can add fiber and much-needed vitamins to your diet. While it can be tempting to choose childhood favorites such as Wonder Bread and other such products, an adult’s body requires substantial levels of fiber, complex carbohydrates, and other such nutrients found in multi-grain bread.

Omega-3 fatty acids are known to improve heart health. They have also been associated with reduced symptoms of depression and menstrual pain. Another benefit is reduction in pain and inflammation. Salmon is a tasty way to obtain essential Omega-3 fatty acids. There are many ways to serve salmon, including topping it with a fresh homemade salsa.

A great nutrition tip is to start serving seafood. Seafood is loaded with quality nutrients. It is a great source of lean protein, and it’s also a great source of essential fatty acids. Just head over to the grocery store and stock up on some fresh seafood today.

Be careful about over eating, even if you are eating healthy foods. Even healthy foods contain calories, sometimes fat, and carbohydrates. While all of these things are important components of a nutritional eating plan, over doing any of them is not healthy. Weigh and measure foods to get a good grasp on adequate portion sizes.

Start your meal out by eating the healthiest options on your plate first. Focusing on the healthiest foods rather than beginning with what you want first simply because you want it, helps you fill up with more nutritious foods. It can also help you lose weight over the long run depending on what those healthier foods are.

For some added protection against disease, try to add some leafy greens to your diet. Lettuce is leafy and it’s green, but not nearly as nutritious as kale, swiss chard, collard greens, mustard greens and spinach. These are the super foods that experts mean when they say “leafy greens”.

When your nutrition is poor, you will find that you have less energy than you need to cope with the demands of your busy day. When your nutrition is good, you will find that you have the energy you need to accomplish even more than you thought you could. Stop making excuses, and get your nutrition back on track with these practical tips.

Recipe: seafood paella

Recipe: seafood paella

Seafood Paella
12 mussels
6 clams
1/4 cup olive oil or vegetable oil
8 ounces raw shrimp, shelled and de-veined
8 ounces scallops
8 ounces squid or octopus, cleaned and cut into 1/4-inch rings
1 medium onion, chopped
2 cloves garlic, minced
1 (16 ounce) can whole tomatoes (with liquid)
2 cups water
1 cup uncooked regular rice
1 teaspoon salt
1/2 teaspoon saffron or ground turmeric
1/4 teaspoon pepper
1/2 cup frozen green peas
1 (2 ounce) jar sliced pimentos, drained

Clean mussels and clams. Discard any that are not tightly closed. Heat oil in 14-inch metal paella pan or Dutch oven over medium heat until hot. Cook and stir shrimp in oil just until pink, about 2 minutes; remove with slotted spoon. Cook and stir scallops until slightly firm, 1 to 2 minutes; remove with slotted spoon. Cover and refrigerate shrimp and scallops.

Cook and stir squid until rings begin to shrink, about 2 minutes; remove with slotted spoon.

Add more oil to pan if necessary. Cook and stir onion and garlic until onion is tender. Stir in squid and tomatoes; break up tomatoes with fork. Heat to boiling; reduce heat. Simmer uncovered, stirring occasionally, 20 minutes.

Stir in shrimp, scallops, water, rice, salt, saffron and pepper. Heat to boiling; reduce heat. Simmer uncovered, stirring occasionally, 10 minutes.

Arrange mussels, clams and peas on top of rice mixture Cover loosely with aluminum foil. Bake at 350 degrees F until liquid is absorbed, about 25 minutes in paella pan, 40 minutes in Dutch oven.

Discard any unopened mussels or clams. Sprinkle with pimentos. Garnish with lemon wedges if desired.

Yields 6 servings.

Recipe: legal seafood fish cakes

Recipe: legal seafood fish cakes

Legal Seafood Fish Cakes

Fish cakes made with salted codfish were standard New England fare for generations. This version uses cooked fresh fish for cakes that make a good breakfast dish or a light Sunday supper. Handle them gently, and use freshly mashed potatoes for best results.

6 tablespoons butter
1/3 cup chopped scallions, white parts only
6 large potatoes, cut in half
1 tablespoon sour cream
6 ounces flaked cooked white-fleshed fish, such
as cod, haddock, pollock, halibut or flounder
1 egg
1/4 teaspoon dry mustard
Salt
Freshly ground black pepper
3 tablespoons minced parsley
Dried bread crumbs
1 tablespoon olive or vegetable oil

Heat 2 tablespoons of the butter and sauté the scallions in it for about 5 minutes, stirring frequently. Do not allow the scallions to brown. Set them aside.

Meanwhile, cook the potatoes, and when they are soft, drain and mash them with 1 tablespoon of the butter and the sour cream. Combine them with the fish and set aside.

Beat the egg, adding the mustard, a generous amount of salt, and black pepper. Stir in the scallions and parsley. Combine this mixture with the potatoes and fish. (A spatula works well. Do not use a mixer, or the potatoes will become gummy.)

Form the fish mixture into 8 cakes about 2 1/2 inches in diameter and dip each cake into the bread crumbs. Heat the remaining butter and the oil in a large frying pan, and sauté the fish cakes slowly for about 3 minutes on each side, or until they are lightly browned and cooked through. Serve with ketchup on the side.

Serves 4.

Recipe: Salsa Verde

Salsa Verde

INGREDIENTS:

10 tomatillos, diced
1/2 cup chopped Spanish onion
1/4 cup minced fresh cilantro
2 jalape�o peppers, seeded and minced
2 teaspoons Mexican lime juice
1/2 teaspoon salt

PREPARATION:

Combine all ingredients; cover and chill.

Serve with chips, seafood or chicken.

Yields 2 cups.

Recipe: legal seafood blue cheese salad with shrimp

Recipe: legal seafood blue cheese salad with shrimp

Legal Seafood Blue Cheese Salad with Shrimp

Crumbled Blue Cheese Dressing
1/2 cup olive oil
3 tablespoons red wine vinegar
1 tablespoon fine-diced red onion
1 teaspoon Dijon mustard
1 tablespoon lemon juice
1/2 teaspoon chopped garlic
Pinch kosher salt
Pinch dried green peppercorns, crushed
2 tablespoons chopped parsley
1/2 cup crumbled blue cheese

Salad with Shrimp
6 Belgian endive, cleaned and cored, but leave intact
9 cups coarse-chopped frisee lettuce
6 ripe Bartlett pears, peeled, cored and each cut into 8 slices
6 ounces (1 1/2 cups) blue cheese, cut into 1/2-inch squares
1 1/2 cups toasted walnuts
24 medium to large (26 to 30 count) cooked and peeled shrimp

To toast walnuts: Preheat oven to 350 degrees F. Spread nuts in a pie pan. Bake 10 to 12 minutes, or until fragrant and just beginning to take on color.

To make dressing: In a nonreactive mixing bowl, whisk together all ingredients except blue cheese. Stir in blue cheese. Refrigerate at least 2 hours and stir well before using.

To make salad: Cut endive diagonally into slices about 3/4-inch thick. In a mixing bowl, place endive, frisee, pear slices and dressing. Toss gently but thoroughly. Arrange salad on 6 plates and garnish with blue cheese squares, walnuts and shrimp.

Makes 6 servings.

Per serving: 698 calories, 64 percent calories from fat, 48 grams protein, 19 grams carbohydrates, 9 grams total fiber, 50 grams total fat, 11 grams saturated fat, 306 milligrams cholesterol, 931 milligrams sodium

Recipe: Garlicky Clams and Mussels with Cheese

Garlicky Clams and Mussels with Cheese

INGREDIENTS:

3 tbsp olive oil
2 whole garlic cloves,, peeled
2 lb Mussels, scrubbed and debearded
2 lb baby clams (littleneck if available),, scrubbed
1 stick butter
2 tbsp minced garlic
Salt and pepper to taste
1 lb fresh angel hair pasta
1 cup grated Parmesan cheese
1/2 cup finely chopped parsley

PREPARATION:

Bring a pot of salted water up to a boil. In a large saut_ pan, heat the olive oil and the garlic cloves. When the garlic starts to turn golden discard the cloves, about 2 minutes.
Add the mussels and clams to the oil.
Cover the pan and saut_ the seafood for about 3-4 minutes, shaking the pan occasionally, or until the shells open.
Remove the pan from the heat and discard any shells that did not open. Pour the seafood into a bowl and set aside.
Place the saut_ pan back on the heat and melt the butter with the minced garlic, over medium-low heat, about 2 minutes. Drop the pasta in the boiling water and cook until the pasta is al dente, about 2-3 minutes.
Add the saut_ed mussels and clams with their liquid back into the pan. Saut_ for 1 minute. Remove the pasta from the water and drain. Place the pasta directly into the saut_ pan. Remove from the heat and toss the pasta with the mussels and clams. Season with salt and pepper.
Mound the pasta in the center of an over-sized pasta bowl. Garnish with the grated cheese and chopped parsley.

Recipe: The Only Marinade You’ll Ever Need

Recipe: The Only Marinade You’ll Ever Need

The Only Marinade You’ll Ever Need
This marinade goes great with everything ? poultry, seafood, veal, pork, lamb and vegetables.

The larger the piece of meat, the longer you should marinate it. If marinating poultry, meat or seafood, simply set a portion aside for basting. DO NOT use the same marinade in which you marinated the meat to baste the meat as it is cooking. Always use a fresh batch or some that you have set aside for that purpose.

1/4 cup fresh lemon juice
1/2 teaspoon hot pepper flakes
1/2 teaspoon cracked black pepper
1/2 teaspoon kosher or sea salt, or to taste
4 strips lemon zest
3 garlic cloves, crushed or minced
1/4 cup coarsely chopped fresh parsley
1/4 cup coarsely chopped fresh basil, cilantro,
dill, oregano, or mix of all four
1/2 cup extra virgin olive oil

Combine lemon juice, hot pepper flakes, cracked pepper and salt in nonreactive (glass, ceramic or stainless steel) bowl and whisk until salt is dissolved. Add lemon zest, garlic, parsley and basil. Stir or whisk in olive oil.

Use this marinade within 1 to 2 hours of making. Stir again before using.

Makes 1 cup or 4 servings.

Per 1/4-cup serving: 250 calories; 27.1 g fat (3.7 g saturated fat; 98 percent calories from fat); 2.9 g carbohydrates; 0 mg cholesterol; 195 mg sodium; 0.4 g protein; 0.6 g fiber

Recipe: legal seafood clam chowder

Recipe: legal seafood clam chowder

Legal Seafood Clam Chowder

4 quarts littleneck clams (about
1 2/3 cups cooked and chopped)
1 clove garlic, chopped
1 cup water
2 ounces salt pork, finely chopped
2 cups chopped onions
3 tablespoons flour
1 1/2 pounds potatoes, peeled, and diced
into 1/2-inch cubes
4 1/2 cups clam broth
3 cups fish stock
2 cups light cream
Oyster crackers (optional)

Clean the clams and place them in a large pot along with the garlic and water. Steam the clams just until opened, about 6 to 10 minutes, depending
upon their size. Drain and shell the clams, reserving the broth. Mince the clam flesh, and set aside.

Filter the clam broth either through coffee filters or cheesecloth and set aside.

In a large, heavy pot slowly render the salt pork. Remove the cracklings and set them aside. Slowly cook the onions in the fat for about 6 minutes, stirring frequently, or until cooked through but not browned. Stir in the flour and cook, stirring, for 3 minutes. Add the reserved clam broth and fish stock, and whisk to remove any flour lumps. Bring the liquid to a boil, add the potatoes, lower the heat, and simmer until the potatoes are cooked through, about 15 minutes.

Stir in the reserved clams, salt-pork cracklings and light cream. Heat the chowder until it is the temperature you prefer. Serve in large soup bowls with oyster crackers on the side.

Serves 8

Recipe: cajun chicken and seafood gumbo

Recipe: cajun chicken and seafood gumbo

Cajun Chicken and Seafood Gumbo
New Orleans cooking enjoys the influence of many different cultural groups, including African and native Choctaw populations. Gumbo is traditionally thickened with okra, and the name comes from the African word for okra: "gombo." This recipe adds file powder (made from sassafras leaves), just as the Choctaw seasoned their stew; you can find file powder at many groceries or ethnic food stores.

1/2 cup vegetable oil
1/2 cup flour
1 cup chopped celery
1 cup chopped onion
6 cloves garlic, minced
1 quart chicken broth (canned or from bouillon)
2 cups water
2 cups fresh or canned tomatoes
2 cups sliced okra (fresh or frozen)
2 cups diced cooked chicken breast
Salt and pepper, to taste
1 cup peeled, cooked shrimp (bite-size pieces)
6 crab claws
2 tablespoons file powder
6 cups cooked white rice

In a cast-iron Dutch oven, combine oil and flour over medium-low heat. Reduce heat to low as flour begins to brown. Brown until the color of a penny, or darker.

Add chopped onions, celery, and garlic and cook until onions become transparent. Add broth while stirring. Add water, tomatoes, okra, chicken, salt, and pepper. Bring to a boil; reduce to simmer.

Cook 2 to 3 hours or until tomatoes and okra come to pieces. Add shrimp, crab claws, and file powder 10 to 15 minutes before serving.

Serve over white rice.

Serves 6.

Recipe: Seafood Parmesan

Recipe: Seafood Parmesan

Seafood Parmesan
1 pound unpeeled, large shrimp
1 cup water
1/2 cup butter or margarine
2 garlic cloves, minced
1/2 cup all-purpose flour
3 cups half-and-half
1/3 cup dry white wine or chicken broth
8 ounces bottled clam juice
2 tablespoons cocktail sauce
3/4 teaspoon Old Bay seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
1 1/2 cups grated Parmesan cheese
1 cup fresh lump crabmeat, drained
2 teaspoons chopped fresh thyme
1 package bowtie pasta, cooked

Peel shrimp, reserving shells, de-vein shrimp, if desired. Refrigerate.

Bring reserved shrimp shells and 1 cup of water to a boil in medium saucepan; reduce heat and simmer for 2 minutes. Pour stock through a wire-mesh strainer into a measuring cup, discarding shells.

Melt butter in medium saucepan over medium heat; add garlic and saute about 2 minutes. Whisk flour, whisking until smooth. Cook, whisking constantly 1 minute. Gradually whisk in shrimp stock and half-and-half, whisking until smooth. Add wine, clam juice and next 4 ingredients. Cook, whisking constantly, 5 minutes, or until thickened and bubbly. Stir in shrimp, 3/4 cup cheese, and next 3 ingredients.

Combine sauce and pasta, tossing to coat. Spoon into a lightly greased 13 x 9 inch baking dish and sprinkle with remaining 3/4 cup cheese. Bake at 350 degrees F for 25 to 30 minutes or until bubbly.

Servings: 8-10