Lemon Caper Tilapia

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Recipe of the Week: Lemon Caper Tilapia

  • 4 Tilapia fillets
  • 3 Tablespoons margarine, melted
  • 3 Tablespoons lemon juice
  • ½ Tablespoon garlic powder
  • 1/8 teaspoon salt
  • 2 Tablespoons capers, drained
  • ½ teaspoon oregano
  • 1/8 teaspoon paprika
  1. Place Tilapia in a 9x13 ungreased baking dish. In a small bowl, combine margarine, lemon juice, garlic powder, and salt. Pour over Tilapia. Sprinkle with capers, oregano, and paprika.
  2. Bake at 425 degrees for 10-15 minutes.

Nutrition Goal of the Week: Eat three servings of fish this week.

Have nutrition questions? Ask the Expert or schedule a FREE nutrition consultation.

Can Diet Improve Chronic Pain?

Could an anti-inflammatory diet help to ease chronic pain symptoms? Your questions about diet and inflammation answered.

What is chronic pain?
Chronic pain is any pain lasting for greater than three months. Pain is the body’s normal response to alert us to possible injury, but chronic pain persists and often can start without an obvious cause. When there is no clear cause, pain is usually linked to an underlying issue such as sleep disorders, mood changes, or inflammation from poor dietary choices. Examples of chronic pain are arthritis, fibromyalgia, headaches, or any musculoskeletal pain lasting more than three months. 

Crockpot Chicken Salsa

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Recipe of the Week: Crockpot Chicken Salsa

  • 1 ¼ pounds boneless, skinless chicken breast
  • 15 ounce can black beans
  • 15 ounce bag frozen corn
  • 32 ounces salsa
  • Whole wheat tortillas
  • Shredded Mexican cheese
  • Reduced fat sour cream

Combine chicken, beans, corn, and salsa in a crockpot. Heat on low for 4 hours. Use a fork to shred the chicken.

Nutrition Goal of the Week: Limit eating out to no more than one time this week. Try an easy crockpot recipe if you don’t have the time to cook.

Have nutrition questions? Ask the Expert or schedule a FREE nutrition consultation.

Mediterranean Quinoa Salad

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Recipe of the Week: Mocha Angel Food Cake

  • 1 cup uncooked quinoa
  • 2 cups water
  • ¼ cup red onion, diced
  • ½ - ¾ cup lemon, juiced
  • ¼ cup (about 10) Kalamata olives, pitted
  • 2 Tbsp extra virgin olive oil
  • 2 cucumbers, peeled and diced
  • 1 cup cherry tomatoes, halved
  • cup crumbled feta cheese
  • Ground black pepper to taste
  1. Rinse quinoa for about 2 minutes.  Fill a medium saucepan with 2 cups water. Add quinoa and bring to a boil. Reduce heat and simmer for 15 minutes. Remove from heat and keep covered for another 5 minutes. Then set aside to cool.

  2. Combine cooked, cooled quinoa and all other ingredients in a large bowl and serve.

Mocha Angel Food Cake

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Recipe of the Week: Mocha Angel Food Cake

  • ¾ cup cocoa
  • ½ cup water, boiling
  • ¼ cup sugar
  • 1 package angel food cake mix
  • 1 ¼ cup water, cold
  • 1 Tbs. instant coffee
  • 1 ½ cups skim milk, cold
  • 1 box (1.5oz) sugar-free instant chocolate pudding mix
  • 12oz container lite whipped topping
  1. Line a 15x10x1 inch baking pan with parchment paper.

  2. In a bowl, combine cocoa, boiling water, and sugar. Stir until dissolved. Cool.

  3. In a mixing bowl, beat cake mix, cold water, and cocoa mixture on low speed until moistened. Beat on medium speed 1 minute. Gently spoon batter into prepared pan. Cut through batter with knife to remove air pockets.

  4. Bake at 350 for 18-20 minutes. Cool and remove cake from pan.

Fruit & Nut Bar

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Recipe of the Week: Fruit & Nut Bar

  • 2 cups nuts (choose any including almonds, peanuts, walnuts, pecans, cashews, etc.)
  • 25 dates, pitted (fresh or dried)
  • 1 teaspoon vanilla or almond extract
  • ¼ cup dried or fresh fruit (raisins, cranberries, apples, bananas, blueberries, cherries, etc.)
  • 2-4 Tablespoons water
  1. In a large food processor, finely grind nuts. Add pitted dates, extract, and any additional fruit. Process until a sticky ball or paste forms, adding water gradually to reach desired consistency. More water will be needed if dried fruits are used and less water if fresh fruits are used.

  2. Press mixture between two pieces of parchment paper and roll with a rolling pin into a large square. Store in a sealed container and refrigerate until the sticky mixture hardens enough to handle. Cut with a knife into 10 bars.

National Nutrition Month 2015

National Nutrition Month 2015 - Bite into a Healthy LifestyleNational Nutrition Month® is a nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.

The theme for 2015 is "Bite into a Healthy Lifestyle," which encourages everyone to adopt eating and physical activity plans that are focused on consuming fewer calories, making informed food choices and getting daily exercise in order to achieve and maintain a healthy weight, reduce the risk of chronic disease and promote overall health.

Bulgur Pilaf

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Recipe of the Week: Bulgur Pilaf

  • 6 Tablespoons trans fat-free margarine
  • 1 red onion, halved and sliced
  • 2 garlic cloves, minced
  • 2 cups bulgur wheat
  • 1 medium tomato, chopped
  • ¼ cup baby corn, halved lengthwise
  • 1 cup broccoli florets
  • 4 cups vegetable broth
  • 2 Tablespoons honey
  • ⅓ cup golden raisins
  • ½ cup pine nuts
  • ½ teaspoon cinnamon
  • ½ teaspoon cumin
  • ⅛ teaspoon pepper
  1. Saute the onion and garlic in oil for 2-3 minutes. Add the bulgur wheat, tomatoes, corn, broccoli, and broth. Reduce heat, cover, and simmer for 15-20 minutes.

  2. Stir in the honey, raisins, pine nuts, cinnamon, cumin, and pepper.

Estimated nutritional information (per 1/12 of recipe): 253 calories, 10g fat, 36g carbs, 7g protein, 6g fiber, 617mg sodium


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