Seasons by the Sea: Embracing Healthy Eating

Recipes

Dr. Oz Shake
    This recipe is based on one I saw Dr. Oz make on his daytime TV show. There, I admitted it, I watched TV in the daytime. That’s why I need to diet.
    Makes one.
1 banana
1/2 cup low-fat milk
1/2 cup ice cubes
2 tsp. peanut butter
1 generous handful fresh spinach leaves
1 serving protein powder

    Purée all in blender. It will look a disconcerting green color but will taste like a delicious peanut butter banana shake.




    These next 2 recipes were adapted from “Fresh Every Day: More Great Recipes From Foster’s Market” by Sara Foster. I added extra vegetables, sliced carrots, and shredded Napa cabbage.

Chicken Salad With Crunchy Vegetables
And Sesame Ginger Vinaigrette

    Serves four to six.
4 cups shredded cooked chicken
3 ribs bok choy or celery stalks, sliced on the diagonal into 1/4-inch pieces
1 red bell pepper, seeded and diced
1/4 cup chopped fresh cilantro leaves
2 scallions, minced, white and green parts
2 cups watercress, washed and trimmed of tough stems
Sesame Ginger Vinaigrette (recipe to follow)

    Combine chicken and next four ingredients. Add half-cup vinaigrette and toss in large bowl. Add watercress just before serving, and add more dressing to taste.

Sesame Ginger Vinaigrette
    Makes one cup.
Grated zest and juice of one orange
2 Tbsp. light soy sauce
2 Tbsp. rice wine vinegar
1 Tbsp. honey
2 Tbsp. grated fresh ginger
2 scallions, minced
2 garlic cloves, minced
1 Tbsp. sesame oil
1/2 cup canola or safflower oil
2 Tbsp. toasted sesame seeds

    Combine orange zest, juice, soy sauce, rice wine vinegar, honey, ginger, scallions, and garlic. Whisk in sesame and canola oils. Add sesame seeds just before serving. Dressing will keep one week refrigerated.



Chipotle Squash Soup With Fresh Rosemary
And Toasted Pumpkin Seeds

    Serves 8 to 10.
1 small winter squash, such as pumpkin, butternut, or acorn (2 to 21/2 lbs.), halved and seeds removed
3 Tbsp. oil
1 large yellow onion, chopped
2 large carrots, chopped
1 red bell pepper, chopped
2 garlic cloves, chopped
6 cups vegetable or chicken broth
2 chipotle chilies in adobo, seeded and chopped (a warning here, this was very spicy, try 1 instead)
2 Tbsp. chopped fresh rosemary
1/2 cup toasted pumpkin seeds

    Preheat oven to 400 degrees. Place squash, cut side down, on baking sheet with sides. Add half-cup water and one tablespoon olive oil to pan and roast until soft to touch, about 45 minutes.
    Meanwhile, add rest of olive oil to large saucepan over medium heat. Sauté onions until soft and light brown. Add carrots and bell peppers and sauté about 10 more minutes. Add garlic and stir constantly, about two minutes, until fragrant.
    Add broth, chipotle chilies, and salt and pepper if desired, and bring to boil. Meanwhile, scoop squash pulp out of skins and add flesh to soup. Simmer about 30 minutes. Let cool slightly, add rosemary, then purée in food processor or with immersion blender. Reheat and serve topped with pumpkin seeds.