Grilled Herbed Salmon

Serve this entre over a bed of warmed black beans and wilted greens for a meal loaded with injury-healing nutrients plus more than 50 percent of your omega-3 fat needs for the day.

Ingredients

• 2 tablespoons olive oil
• 4 four-ounce salmon fillets or steaks
• 1 1/2 cups chopped flat-leaf parsley
• Zest of 1 orange and 1 lemon
• 4 cloves garlic, finely chopped
• Salt and pepper to taste

Instructions
Thirty minutes before cooking, combine parsley, orange and lemon zest, and garlic. Use as a rub and top salmon fillets, then turn and spread evenly on reverse side. Chill until ready to bake or grill on medium-high heat (450 degrees) for 10 minutes for every inch of thickness. When done the fish should flake with a fork.

Nutritional Information
Serves four
CALORIES: 276 PROTEIN: 30 g CARBS: 2 g FAT: 16 g

Kris’s Sweet Potato Krisps

As the director of sports nutrition for Penn State University’s athletic
department, Kristine Clark, Ph.D., suggests her sweet-potato slices as
the perfect postrun snack. They also make a great appetizer dipped in
salsa, wasabi sauce, or low-fat dressing. One serving will
give you 90 percent of the DV for vitamin A.

Ingredients

• 2 medium sweet potatoes, sliced into 1/8” rounds
• 2 tablespoons olive oil
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 2 teaspoons toasted sesame seeds
• 2 tablespoons chopped parsley
  
  Instructions
  Preheat oven to 425 degrees. In a medium bowl, toss sweet-potato
  slices with olive oil, garlic powder, and salt and pepper to taste. Spread
  in a single layer on a foil-lined cookie sheet. Bake (turning every 10 minutes)
  for 30 to 40 minutes until brown and the edges curl. Cool slightly
  and sprinkle with sesame seeds and parsley.
  
  Nutritional Information
  Serves four
  CALORIES: 136 PROTEIN: 1 g CARBS: 17 g FAT: 7 g

Minestrone with Spring Vegetables

Leafy escarole is rich in vitamin K and folate, while beans are an excellent source of fiber. Use whatever bite-size pasta you have on hand, says Anderson.

2 quarts good-quality vegetable broth
1 14.5-ounce can petite-diced tomatoes
2 tablespoons olive oil
1 large onion, cut into small dice
1 celery stalk, cut into small dice
1 peeled carrot, cut into small dice
2 teaspoons Italian seasonings
1/4 teaspoon hot red pepper flakes, or to taste
2 cans (15 to 16 ounces each) small white beans, not drained
8 ounces frozen green peas
8 ounces coarsely chopped escarole
1 cup ditalini (or any bite-size pasta)
Sprinkle of salt and ground black pepper

Microwave broth and tomatoes together on high until steaming (5 minutes).

Heat oil over medium-high heat in a large pot. Add onions, celery, and carrots; saute till tender (5 minutes). Add Italian seasonings and red pepper; saute until fragrant (one minute).

Add broth mixture and remaining ingredients; cover and bring to a simmer. Reduce heat to medium-low; continue to simmer, partially covered and stirring occasionally, until vegetables are soft and pasta is tender (15 minutes). Serves eight.


CALORIES PER SERVING: 220 
CARBS: 41 G
FIBER: 10 G
PROTEIN: 10 G
FAT: 4 G

Make-Ahead Oatmeal Smoothies

Great idea with several variations of recipes.  Can’t wait to try one!

http://www.theyummylife.com/blog/2012/04/299/Make-Ahead+Oatmeal+Smoothies+—+healthy+&+delicious+with+grab-and-go+convenience;+6+varieties,+plus+how+to+invent+your+own