Saturday, January 4 2014, 08:18 AM MST
Building Smart New Years Resolutions
As Aired on December 29, 2013
Recipe Courtesy of Chef Evan Francois
Dietitian Laura Holtrop Kohl
Four 5 ounce portions of halibut
1 cup parsley, chopped
3 cloves garlic, minced
1 shallot, minced
1 lemon, juiced
1/4 cup olive oil
1. Place all ingredients into a food processor except the fish. Puree until smooth. Place the fish in a zip lock bag and add the marinade. Let marinade for at least 20 minutes.
2. Preheat an oven to 350 degree. Warm a large saut pan over medium high heat. Add one tablespoon of grape seed oil to the pan. Season the halibut with salt and pepper and place in the hot pan. Sear the fish on one side until it is golden brown. Flip the fish and place the pan in the oven. Cook the fish until the internal temperature reaches 135 degrees.
Roasted Red Pepper Coulis
2 large red bell peppers
1 tablespoons olive oil
1 cup low sodium chicken stock
1 medium shallot, thinly sliced
1 tablespoon red wine vinegar
Salt and freshly ground white pepper
1. Roast the red peppers directly over a gas flame or under the broiler, turning occasionally, until the peppers are blackened all over. Transfer the peppers to a bowl and let cool completely. Peel the peppers and discard the skins, seeds and cores. Coarsely chop the peppers.
2. Warm a small pot over medium heat. Add the olive oil to the pot. Place the garlic and shallots in the pot and sweat over low heat. Cook for three minutes or until the shallots are translucent. Add the vinegar, peppers, stock, salt, and pepper. Increase the heat and bring the mixture to a boil. Once the sauce has come to a boil reduce it to a simmer and cook for ten minutes. Place the sauce in a blender and pulse until the sauce is uniform in texture. Serve warm with the halibut.
Green Bean Almandine
1 pound French green beans
2 tablespoons olive oil
1/4 cup almonds, slivered
12 cherry tomatoes, sliced
2 cloves garlic, minced
1 shallot, minced
Salt and pepper to taste
1. In a pan, warm the olive oil and add the shallots and garlic. Cook until aromatic. Add the beans and cook for four minutes or until the beans are warm. Add the almonds and tomatoes and cook for another minute.
Green Beans are low in calories and rich in fiber. They also contain vitamin C, beta carotene, and the carotenoids lutein and zeaxanthin which are important for eye health.
Building a Good Resolution
We have a few more days to nail down our New Years resolutions. Most of us are used to New Years Resolutions failing, but we can set ourselves up for success by making sure our resolutions have a few characteristicsthey should be reasonable, measureable, and planned. Our example today is going to be eating more fish. According to the National Oceanic and Atmospheric Association, the average American eats half of the recommended 2 (3.5 ounce) servings per week, so its a great one to work on.
You want any goal or resolution to be manageable and realistic to attain. If its food-relatedkeep it quick and simple. Fish can be a really quick go-to meal.
Its important to make a measurable goalso you know when you have met it. This keeps your accountable. You may begin with a goal of eating fish once a week, but then move on to twice a week after a few weeks.
o Carefully planning your resolution is important. Its important to figure out how you are going to achieve itwhat equipment you need, when you are going to take steps to meet it. For this example of eating more fish, youd have to plan where and when you are going to buy your fish so you have it in the house. Youll also need a recipe so you know how you are going to prepare the fish.
Convenience Items to Bring
Variety of pestos
Instant brown rice
Whole grain pasta
Harmons 7 grain bread
Harmons spelt bread
Deli salads (Ironman, corn & black bean salad, broccoli salad, grilled salmon)
Benefits of Omega 3s
Heart health: lower triglycerides, delay atherosclerosis, possibly reduce blood pressure
Brain health: lowers your risk of depression and possibly dementia
RDA: 1.1-1.6 grams/ day depending on gender and life stage.