Exercise of the Week: Barbell Step Up – This compound move targets yours Quads and recruits other leg and core stabilizers.

Exercise of the Week: Barbell Step Up – This compound move target yours Quads and recruits other leg and core stabilizers.

Instructions Preparation Stand facing side of bench. Position bar on back of shoulders and grasp barbell to sides. Execution Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs. Comments Keep torso upright during exercise. Lead knee should point same direction as foot throughout movement. Stepping distance from bench emphasizes Gluteus Maximus; stepping close to bench emphasizes Quadriceps.

Classification  Utility: Basic or Auxiliary  Mechanics: Compound  Force: Push Muscles Target Quadriceps Synergists Gluteus Maximus Adductor Magnus Soleus Gastrocnemius (second leg) Dynamic Stabilizers Hamstrings Gastrocnemius (first leg) Stabilizers Erector Spinae Gluteus Medius Gluteus Minimus Quadratus Lumborum Obliques Antagonist Stabilizers Rectus Abdominis Obliques

Farfalle with Mint Walnut Pesto - Making your own pesto is just about as easy as it gets – ours uses a fragrant mix of fresh mint and basil, while walnuts offer an omega-3-rich alternative to pine nuts!

Recipe of the Week – Farfalle with Mint Walnut Pesto 

Farfalle with Mint Walnut Pesto  - Making your own pesto is just about as easy as it gets – ours uses a fragrant mix of fresh mint and basil, while walnuts offer an omega-3-rich alternative to pine nuts!

44

Serves: 4

Hands-On Time: 20 minutes Total Time:  25 minutes

INGREDIENTS:

·         1/2 packed cup fresh basil (with stems)

·         1/2 packed cup fresh mint (with stems)

·         1/4 cup toasted unsalted walnuts

·         3 tbsp grated Parmesan cheese

·         1/4 tsp fresh ground black pepper, plus additional to taste

·         1 1/2 tbsp extra-virgin olive oil

·         1 tbsp fresh lemon juice

·         8 oz whole-wheat farfalle

·         2 cups grape tomatoes, halved

·         9 oz frozen artichoke hearts, thawed and quartered

·         Sea salt, to taste

INSTRUCTIONS:

1.      Bring a large pot of water to a boil. Meanwhile, prepare pesto: To a food processor, add basil, mint, walnuts, Parmesan and 1/4 tsp pepper. Pulse until roughly chopped, five to seven times, scraping down bowl as needed. Add oil and lemon juice and process for 10 to 15 seconds or until a thick, slightly chunky pesto forms. (NOTE: Try to not process to a smooth paste, keep it slightly chunky.)

2.      To boiling water, add pasta and cook al dente according to package directions. Before draining pasta, ladle about 1/2 cup cooking water into a heat-proof measuring cup and set aside. Return drained pasta to pot and add tomatoes, artichokes and pesto. Place on low heat and stir to combine. If more moisture is desired, add reserved pasta cooking water 1 tbsp at a time to achieve desired texture. Heat until vegetables are heated through, about 2 minutes. Season with salt and additional pepper.

Nutrients per serving (1 3/4 cups pesto pasta): Calories: 345, Total Fat: 13 g, Sat. Fat: 2 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 4 g, Carbs: 52 g, Fiber: 12 g, Sugars: 4 g, Protein: 13 g, Sodium: 137 mg, Cholesterol: 3 mg

 Source: Clean Eating Recipes

Exercise of the Week: Cable Bent-over Triceps Extension (with rope attachment) – This exercise puts the focus on the hard to work Triceps while recruiting Deltoid and Pec stabilizers.

Exercise of the Week: Cable Bent-over Triceps Extension (with rope attachment) – This exercise puts the focus on the hard to work Triceps while recruiting Deltoid and Pec stabilizers.

Cable Bent-over Triceps Extension (with rope attachment)

Instructions Preparation Grasp rope attachment from medium high pulley. Turn body away from pulley apparatus and position turned rope attachment behind neck. Bend over downward with rope attachment positioned behind neck gripped at each side. Lunge forward with one leg. Allow elbows to be pulled back under cables resistance. Execution Extend forearms forward until elbows are straight. Allow cable bar to return back over neck. Repeat. Comments Let cable resistance pull arm back to maintain degree of shoulder flexion, dependant upon flexibility.

Classification  Utility: Basic or Auxiliary  Mechanics: Isolated  Force: Push Muscles Target Triceps Brachii Synergists None Stabilizers Deltoid, Anterior Pectoralis Major, Clavicular Extensor Carpi Ulnaris Flexor Carpi Ulnaris

Source: EX-RX 

Recipe of the Week – Goat Cheese Strawberry Pecan Salad - The arrival of fresh local straberries makes this a perfect choice. Making a side salad with dinner is one of the easiest ways to create a balanced meal, full of fiber, vitamins, minerals and antioxidants.

Recipe of the Week – Goat Cheese Strawberry Pecan Salad - The arrival of fresh local straberries makes this a perfect choice. Making a side salad with dinner is one of the easiest ways to create a balanced meal, full of fiber, vitamins, minerals and antioxidants.

Strawberry Goat Cheese Pecan Salad Ingredients: 4 large handfuls of mixed greens (your choice) 6 chopped organic strawberries 1/2 cup soft goat cheese 1/2 cup pecans

Mix all the ingredients together and toss with any of the three wonderful dressings below:

Sunshine Dressing 1/4 cup extra virgin olive oil 1-2 drops of liquid stevia Juice of one fresh lime A bunch of chopped fresh cilantro (as much as you like)

Combine all the ingredients and drizzle over your salad or fish.

Zesty Dressing 1/2 walnut oil 2 tsp freshly shaved ginger 1/2 garlic clove minced 1/4 cup sesame seeds

Sesame seeds are tiny powerhouses of calcium, and garlic is anti-microbial and anti-bacterial. When combined with the anti-inflammatory effects of ginger, this dressing is not only tasty, it’s bursting with health benefits. Sundried Tomato Dressing 4 sun-dried tomatoes (finely chopped) 2-3 basil leaves coarsely chopped 1/4 cup extra virgin olive oil

Serves: 2-3 people

Source: Joyous Health

Exercise of the Week: Dumbbell Front Lateral Raise

Dumbbell Front Lateral Raise

Instructions Preparation Grasp dumbbell and position in front of thigh. Turn pinkie finger side up and keep elbow straight. Execution Raise arms to side, slightly to front until shoulder height or slightly higher. Lower and repeat. Continue with opposite arm. Comments Raise toward 10 o'clock with left arm and toward 2 o'clock with right arm. Maintain straight elbow position with elbow pointing outward throughout exercise. Jobe FW, Moynes DR (1982) describes this exercise to strengthen supraspinatus muscle with abduction in scapular plane (30° anteriorto the frontal plane) with glenohumeral internally rotated, AKA “empty can” exercise. Shoulders should be kept back since scapula protraction can decrease width of subacromical space, possibly increasing risk of subacromical impingement (Solem-Bertift E, et al. 1993).

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Supraspinatus Synergists Deltoid, Lateral Deltoid, Anterior Trapezius, Middle Trapezius, Lower Serratus Anterior Stabilizers Trapezius, Upper Wrist Extensors

Recipe of the Week – Sesame-Seared Tuna - Cooking Channel host David Rocco's simply delicious recipe, so easy to make you'll hardly believe how delightfully flavorful the final product turns out!

Sesame-Seared Tuna Enjoy a taste of the sweet life with Cooking Channel host David Rocco's simply delicious recipe, so easy to make you'll hardly believe how delightfully flavorful the final product turns out!

Serves: 6

 INGREDIENTS

·         3 large carrots, peeled and shredded

·         10 leaves fresh mint, finely chopped

·         Juice of 1/2 orange

·         Sea salt, to taste

·         1/4 cup plus 1 tbsp extra-virgin olive oil, divided, plus additional oil as needed (NOTE: CE recommends using coconut oil, safflower, sunflower or grape seed oil for high heat cooking.)

·         1/8 tsp red pepper flakes, optional

·         6 tbsp sesame seeds

·         24 oz skinless, sushi-grade tuna fillets (TRY: ahi tuna)

·         Fresh ground black pepper, to taste

INSTRUCTIONS:

1.     In a medium bowl, combine carrots, mint, orange juice, salt, 1/4 cup oil and pepper flakes, if desired. Mix well and marinate at room temperature for 5 to 10 minutes.

2.     On a large plate, spread sesame seeds. Season tuna with salt and black pepper, to taste. Press both sides of each tuna fillet into sesame seeds.

3.     In a medium skillet,  heat 1 tbsp oil on high. Add tuna fillet and cook undisturbed for about 2 minutes. Turn and cook for an additional 2 minutes to desired doneness. (NOTE: The USDA recommends cooking tuna to an internal temperature of 145˚F.) Repeat with remaining fillets, adding additional oil if needed. Let tuna cool slightly; then slice.

4.     To serve, divide carrot mixture among serving plates and top with tuna slices. Drizzle with additional oil to taste.

Nutrients per serving (1 sesame-seared tuna fillet and 1/2 cup carrot mixture): Calories: 267, Total Fat: 16 g, Sat. Fat: 2 g, Monounsaturated Fat: 9 g, Polyunsaturated Fat: 1 g, Carbs: 5 g, Fiber: 2 g, Sugars: 2 g, Protein: 23 g, Sodium: 158 mg, Cholesterol: 83 mg

Source: Clean Eating Recipes

Exercise of the Week: Kettlebell Sumo Deadlift

Exercise of the Week: Kettlebell Sumo Deadlift

 Kettlebell Sumo Deadlift

Instructions Preparation Straddle kettlebell with feet slightly wider apart than shoulder width. Squat down with arms extended downward between legs and grasp kettlebell handle with overhand grip with both hands. Position shoulders over kettlebell with taut low back and trunk close to vertical. Execution Pull kettlebell up off floor by extending hips and knees. Stand upright with chest high. Lower kettlebell to ground between legs while squatting down with taut lower back and trunk close to vertical. Comments Keep feet flat on floor, hips low, and back taut thoughout lift. Knees should point same direction as feet throughout movement. Do not jerk weight from floor.

Classification Utility: Basic Mechanics: Compound Force: Pull Force (Articulation) Dynamic Hip Extension Knee Extension Ankle Plantar Flexion Static Spine (Thoracic, Lumbar) Extension Scapula & Clavicle Elevation

Recipe of the Week – Chilled Cucumber Avocado Soup – A very cool idea for a warm summer lunch on the patio.

Recipe of the Week – Chilled Cucumber Avocado Soup – A very cool idea for a warm summer lunch on the patio.

Cucumber Avocado Soup

Ingredients:

4 cups of cucumber, peeled and seeds removed and cut into small chunks 2-3 avocados, peeled, pitted and mashed 2/3 cup organic plain yogurt (non-fat is fine, but it will be much more delicious with full-fat) Juice from 2 freshly squeezed limes 1 clove of minced garlic

Method:

Place the cucumbers in a food processor or blender and puree until completely smooth. Add the avocados, yogurt, lime juice, garlic and blend until smooth. Place in fridge until completely cooled, season to your taste. Serve with a drizzle of the best extra virgin olive oil you can find.

Both cucumbers and avocado are health promoting foods. Avocados in particular are a source of good monounsaturated fat that’s proven to help lower cholesterol. Adding healthy fat to a meal is essential to feeling satiated. Cucumbers deliver vitamin C, high water content and silica.

Source: Joyous Health Recipes

JUNE Deal of the Month – 5 Class Pass Package available for $60.00

JUNE  Deal of the Month – 5 Class Pass Package available for $60.00

This month’s deal offers you the chance to try a variety of classes over the next 3 months, att a savings of $10 compared to the purchase of 5 drop-ins at the regular price.

More info: http://sapwellness.com/?page_id=46

Exercise of the Week – Jump Rope: Alternating Leg Hop – It’s cardio this week using the Jump Rope – we have them in The Well!

Exercise of the Week – Jump Rope: Alternating Leg Hop – It’s cardio this week using the Jump Rope – we have them in The Well!

Instructions Preparation Grasp jump rope handles on each side. Initiate side swing mount or start with rope behind body and swing rope from behind over head. Execution Swing rope in front of body, down to floor. Hop on one leg as rope travels under foot and repeat with same foot. Alternate successive hops between opposite foot. Repeat. Comments Hop heights should be minimal, just enough to clear the rope, maximize jump rope efficiency, and decrease joint impact. Intensity can be altered by increasing speed of hops.

Classification  Bearing:  Weight  Impact:  High Force (Articulation) Dynamic Ankle Plantar Flexion Knee Extension Hip Extension Flexion Static Hip Abduction Flexion

Recipe of the Week – Black Bean Chia Brownies – A healthy, nutrient- packed twist on a favorite treat.- - gluten-free too!

Recipe of the Week – Black Bean Chia Brownies – A healthy, nutrient- packed twist on a favorite treat.- - gluten-free too!

Black Bean Chia Brownies

Ingredients:

o    1 (15 oz / 425 g) can no-salt black beans, drained and rinsed (Eden Organic cans are BPA-free)

o    3 large organic eggs

o    1/3 cup organic coconut oil, softened (if you leave it at room temp, it will likely be soft like butter)

o    2 tbsp chia seeds

o    1/4 cup raw cacao powder (you could use cocoa powder, but it’s just not the same intense flavour or nearly as nutrient dense)

o    2 tsp vanilla extract

o    1/2 cup coconut or sucanat sugar (use less sugar and stevia liquid if you like)

o    1/2 cup semi-sweet dark chocolate chips

o    1/4 cup coconut raw cacao nibs

Method: Preheat oven to 350F. Grease an 8″ inch baking pan. Place the black beans, eggs, coconut oil, chia seeds, raw cacao powder, vanilla, coconut sugar into a large food processor or high power blender. Blend until smooth. Mix in the chocolate chips. Transfer mixture to your greased pan and sprinkle raw cacao nibs on top. Bake the brownies for 30-35 minutes. Cool before cutting into squares.

Makes: 24 small brownies.

Recipe of the Week – Picnic-Perfect Lobster Rolls

Recipe of the Week – Picnic-Perfect Lobster Rolls -This classic sandwich, perfect for an early summer picnic, comes together in a snap if you purchase lobster tails already steamed at the fish counter.

Picnic-Perfect Lobster Rolls

Yield: 4 servings (serving size: 1 sandwich)

Ingredients

·         1/3 cup chopped celery

·         1/2 teaspoon grated lemon rind

·         2 tablespoons chopped green onions

·         1 tablespoon finely chopped fresh tarragon

·         3 tablespoons canola mayonnaise

·         1 1/2 tablespoons fresh lemon juice

·         1/2 teaspoon Dijon mustard

·         1/4 teaspoon kosher salt

·         1/4 teaspoon black pepper

·         1/8 teaspoon ground red pepper

·         3/4 pound lobster meat, steamed and chopped

·         4 (1 1/2-ounce) New England-style hot dog buns, toasted

Preparation

1.     1. Combine first 11 ingredients in a large bowl, stirring well; cover and chill at least 1 hour. Divide lobster mixture evenly among buns.

Nutritional Information

Amount per serving

2.     Calories: 284

3.     Fat: 10.3g

4.     Saturated fat: 0.8g

5.     Monounsaturated fat: 4.9g

6.     Polyunsaturated fat: 2.7g

7.     Protein: 21.7g

8.     Carbohydrate: 22.4g

9.     Fiber: 0.3g

10.   Cholesterol: 65mg

11.   Iron: 1.5mg

12.   Sodium: 731mg

13.   Calcium: 61mg Source: Cooking Light Recipes

Recipe of the Week - Ginger-Lime Kale with Squash & Chickpeas

Recipe of the Week - Ginger-Lime Kale with Squash & Chickpeas

Vegetarian this week! Roasting butternut squash enhances its creamy texture. With a tart and tangy combination of ginger, garlic and lime, this dish boasts immune-boosting benefits plus a zesty flavor profile, providing a quick pick-me-up in cooler weather.

Serves: 4 Hands-on time: 50 minutes Total time: 1 hour

INGREDIENTS:

• 2 cups chopped butternut squash, peeled and seeded (cut into 3/4-inch cubes)
• 1 1/2 tbsp olive oil, divided
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 tbsp fresh grated ginger root
• 8 cups thinly sliced kale leaves
• 1 1/2 cups organic canned chickpeas, drained and rinsed (TIP: Opt for BPA-free canned beans such as Eden Organic.)
• 1 tbsp fresh lime juice
• 1/4 tsp sea salt
• 1/2 cup fresh pomegranate arils

INSTRUCTIONS:

1. Preheat oven to 400 F. In a medium bowl, toss squash with 1/2 tbsp oil. Spread squash onto a parchment-lined rimmed baking sheet and roast for about 25 minutes, or until squash is fork tender and lightly browned. Remove squash from oven and let cool.
2. Heat a wide and deep skillet over medium-low heat. Add remaining 1 tbsp oil to coat skillet. Add onion and cook, stirring, for 5 minutes. Add garlic and ginger, stirring for 30 seconds. Add kale, stirring for 1 minute until kale begins to wilt. Reduce heat to low, cover and cook for 10 minutes, stirring once or twice. Add chickpeas and stir, then cover and cook for another 5 minutes or until chickpeas are heated through. Remove pan from heat and add squash, lime juice and salt. Transfer mixture to large serving bowl and sprinkle with pomegranate arils. Serve immediately.

Nutrients per 1 1/2-cup serving: Calories: 278, Total Fat: 7 g, Sat. Fat: 1 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 48 g, Fiber: 9 g, Sugars: 9 g, Protein: 11 g, Sodium: 05 mg, Cholesterol: 0 mg

From: Clean Eating Recipes

https://community.wdf.sap.corp/sbs/docs/DOC-136945

Exercise of the Week - Cable Bent-over Pullover

Exercise of the Week – Cable Bent-over Pullover  - This compound exercise targets the Latissimus Dorsi with multiple other upper body synergist recruitment.

Cable Bent-over Pullover

Instructions Preparation Face high pulley and grasp revolving cable attachment with arm slightly bent. Place one foot slightly back and bend over at hip until shoulder is fully flexed (upper arms at sides of head). Execution With elbows fixed approximately 30°, pull cable attachment down until upper arms are to sides. Return attachment overhead. Repeat. Comments Fix elbows approximately 30° throughout exercise. Also known as Straight Arm Pulldown.

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Latissimus Dorsi Synergists Pectoralis Major, Sternal Triceps, Long Head Teres Major Deltoid, Posterior Rhomboids Levator Scapulae Pectoralis Minor Stabilizers Triceps Brachii Pectoralis Major, Clavicular Rectus Abdominis Obliques Wrist Flexors

Exercise of the Week: BARBELL PULLOVER - This demanding exercise targets Latissimus Dorsi. Working with a spotter is recommended.

Exercise of the Week:  BARBELL PULLOVER - This demanding exercise targets Latissimus Dorsi. Working with a spotter is recommended.

 

BARBELL PULLOVER Preparation Lie upper back perpendicular on bench. Flex hips slightly. Grasp barbell from behind and position over chest with elbows bent slightly. Execution With elbows bent slightly, lower bar over and beyond head until shoulders are fully flexed or upper arms are approximately parallel to torso. Return and repeat. Comments Lower body extending off of bench acts as counter balance to resistance and keeps upper back fixed on bench. Avoid hips from raising up significantly. Actual range of motion is dependent upon individual shoulder flexibility. Keep elbows fixed at small bend throughout exercise. Either straight barbell or EZ barbell can be used. Also see Barbell Bent Arm Pullover.

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Latissimus Dorsi Synergists Pectoralis Major, Sternal Triceps, Long Head Teres Major Deltoid, Posterior Rhomboids Levator Scapulae Pectoralis Minor Stabilizers Triceps Brachii Deltoid, Anterior Pectoralis Major, Clavicular Wrist Flexors

Exercise of the Week – Barbell Lateral Step – Up This compound exercise targets the Quads and utilizes much, much more in your lower body and core.

Exercise of the Week – Barbell Lateral Step – Up

This compound exercise targets the Quads and utilizes much, much more in your lower body and core.

Instructions Preparation Stand between two benches, one to each side. Position bar on back of shoulders and grasp barbell to sides. Execution Lift leg and place foot on bench to side slightly forward of straight knee. Stand on bench by straightening leg and pushing body upward. Step down returning feet to original position. Repeat with opposite leg alternating between legs. Comments Keep torso upright during exercise. Stepping knee should point same direction as foot. A modest degree of knee rotation occurs during this movement. See Controversial Exercises and Rotary Force in Squat Analysis.

Classification  Utility: Auxiliary  Mechanics: Compound  Force: Push Muscles Target Quadriceps Synergists Gluteus Maximus Adductor Magnus Soleus Gastrocnemius (following leg) Dynamic Stabilizers Hamstrings Gastrocnemius (lead leg) Stabilizers Erector Spinae Gluteus Medius Gluteus Minimus Quadratus Lumborum Obliques Antagonist Stabilizers Rectus Abdominis Obliques

Exercise of the week: KETTLEBELL SUMO SQUAT

Exercise of the Week:

 

KETTLEBELL SUMO SQUAT

Instructions Preparation Straddle kettlebell with feet slightly wider apart than shoulder width. Squat down with arms extended downward between legs and grasp kettlebell handle with overhand grip with both hands. Position shoulders over kettlebell with taut low back and trunk close to vertical. Execution Pull kettlebell up off floor by extending hips and knees. Stand upright with chest high. Lower kettlebell to ground between legs while squatting down with taut lower back and trunk close to vertical. Comments Keep feet flat on floor, hips low, and back taut thoughout lift. Knees should point same direction as feet throughout movement. Do not jerk weight from floor.

Classification  Utility: Basic  Mechanics: Compound  Force: Pull Force (Articulation) Dynamic Hip Extension Knee Extension Ankle Plantar Flexion Static Spine (Thoracic, Lumbar) Extension Scapula & Clavicle

Recipe of the Week: Cumin-Spiced Fish Tacos with Avocado-Mango Salsa

Recipe of the Week:  Cumin-Spiced Fish Tacos with Avocado-Mango Salsa - The superb flavor you get from toasting and grinding cumin seeds is well worth the little bit of effort.

Cumin-Spiced Fish Tacos with Avocado-Mango Salsa

 The superb flavor you get from toasting and grinding cumin seeds is well worth the little bit of effort. Clean the grinder to ­remove flavors that could permeate the next item ground. Wipe the grinder clean with a soft cloth, add a few tablespoons of uncooked white rice, and grind until rice turns into powder; repeat until the ground rice comes out white.

Recipe Time

Hands On: 23 Minutes  Total: 23 Minutes 

Yield: Serves 4 (serving size: 2 tacos)

Ingredients

·         1 tablespoon cumin seeds

·         3/4 teaspoon salt, divided

·         1/2 teaspoon paprika

·         1/4 teaspoon freshly ground black pepper

·         2 garlic cloves, minced

·         1 pound tilapia fillets 

·         1 tablespoon canola oil 

·         1 cup sliced peeled avocado 

·         2/3 cup finely chopped peeled ripe mango

·         1/4 cup chopped green onions

·         1/4 cup finely chopped red onion

·         2 tablespoons finely chopped fresh cilantro

·         1 tablespoon fresh lime juice

·         1/4 teaspoon ground red pepper

·         1 jalapeno pepper, thinly sliced (optional)

·         8 (6-inch) corn tortillas

Preparation

1.     1. Heat a large skillet over medium heat. Add cumin seeds; cook 2 minutes or until toasted, shaking pan frequently. Place cumin, 1/2 teaspoon salt, paprika, and black pepper in a spice grinder; process until finely ground. Combine cumin mixture and garlic; rub over fish. Return the skillet to medium-high heat. Add oil to pan; swirl to coat. Add fish; cook 2 minutes on each side or until done. Remove from heat; keep warm.

2.     2. Combine the remaining 1/4 teaspoon salt, avocado, and next 6 ingredients (through 1/4 teaspoon red pepper). Stir in jalapeño, if desired.

3.     3. Heat tortillas according to package instructions. Break fish into pieces; divide evenly among tortillas. Top each tortilla with 2 tablespoons salsa. Fold tortillas in half; serve immediately.

Krista Ackerbloom Montgomery, Cooking Light  MAY 2012

Nutritional Information

Amount per serving

·         Calories: 315

·         Fat: 12.4g

·         Saturated fat: 1.9g

·         Monounsaturated fat: 6.8g

·         Polyunsaturated fat: 2.8g

·         Protein: 26.2g

·         Carbohydrate: 29.1g

·         Fiber: 5.8g

·         Cholesterol: 57mg

·         Iron: 2.1mg

·         Sodium: 521mg

·         Calcium: 65mg

https://community.wdf.sap.corp/sbs/docs/DOC-136945

Ginger Lime Kale with Squash and Chickpeas

Recipe of the Week - Ginger-Lime Kale with Squash & Chickpeas

Vegetarian this week! Roasting butternut squash enhances its creamy texture. With a tart and tangy combination of ginger, garlic and lime, this dish boasts immune-boosting benefits plus a zesty flavor profile, providing a quick pick-me-up in cooler weather.

Serves: 4 Hands-on time: 50 minutes Total time: 1 hour

INGREDIENTS:

• 2 cups chopped butternut squash, peeled and seeded (cut into 3/4-inch cubes)
• 1 1/2 tbsp olive oil, divided
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 tbsp fresh grated ginger root
• 8 cups thinly sliced kale leaves
• 1 1/2 cups organic canned chickpeas, drained and rinsed (TIP: Opt for BPA-free canned beans such as Eden Organic.)
• 1 tbsp fresh lime juice
• 1/4 tsp sea salt
• 1/2 cup fresh pomegranate arils

INSTRUCTIONS:

1. Preheat oven to 400 F. In a medium bowl, toss squash with 1/2 tbsp oil. Spread squash onto a parchment-lined rimmed baking sheet and roast for about 25 minutes, or until squash is fork tender and lightly browned. Remove squash from oven and let cool.
2. Heat a wide and deep skillet over medium-low heat. Add remaining 1 tbsp oil to coat skillet. Add onion and cook, stirring, for 5 minutes. Add garlic and ginger, stirring for 30 seconds. Add kale, stirring for 1 minute until kale begins to wilt. Reduce heat to low, cover and cook for 10 minutes, stirring once or twice. Add chickpeas and stir, then cover and cook for another 5 minutes or until chickpeas are heated through. Remove pan from heat and add squash, lime juice and salt. Transfer mixture to large serving bowl and sprinkle with pomegranate arils. Serve immediately.

Nutrients per 1 1/2-cup serving: Calories: 278, Total Fat: 7 g, Sat. Fat: 1 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 48 g, Fiber: 9 g, Sugars: 9 g, Protein: 11 g, Sodium: 05 mg, Cholesterol: 0 mg

From: Clean Eating Recipes

Recipe of the Week: “Spring Clean” your dinner! Try Grilled Asparagus with Caper Vinaigrette. Grilling enhances the flavor of fresh asparagus.

Recipe of the Week:  “Spring Clean” your dinner! Try Grilled Asparagus with Caper Vinaigrette.  Grilling enhances the flavor of fresh asparagus.

Grilled Asparagus with Caper Vinaigrette

 

Photo: John Autry; Styling: Mindi Shapiro

If you're grilling your main dish for dinner, go ahead and grill the vegetable side dish, too.  Grilling adds flavor to the asparagus, as does the tangy caper vinaigrette that's drizzled over the spears.

Yield: 6 servings (serving size: about 4 asparagus spears and about 2 teaspoons vinaigrette)

Total: 30 Minutes

Ingredients

·         1 1/2 pounds asparagus spears, trimmed

·         3 tablespoons extra-virgin olive oil, divided

·         1/2 teaspoon kosher salt, divided

·         Cooking spray 

·         1 tablespoon red wine vinegar

·         1/2 teaspoon Dijon mustard

·         1/4 teaspoon freshly ground black pepper 

·         1 garlic clove, minced

·         2 teaspoons capers, coarsely chopped

·         1/4 cup small basil leaves 

Preparation

1.     1. Preheat grill to medium-high heat.

2.     2. Place asparagus in a shallow dish. Add 1 tablespoon oil and 1/4 teaspoon salt, tossing well to coat. Place asparagus on grill rack coated with cooking spray; grill 4 minutes or until crisp-tender, turning after 2 minutes.

3.     3. Combine remaining 1/4 teaspoon salt, vinegar, and next 3 ingredients (through garlic); stir with a whisk. Slowly pour remaining 2 tablespoons oil into vinegar mixture, stirring constantly with a whisk. Stir in capers. Arrange asparagus on a serving platter; drizzle with vinaigrette, and sprinkle with basil.

Dina Guillen, Cooking Light  AUGUST 2010

Nutritional Information

Amount per serving

·         Calories: 91

·         Fat: 7.2g

·         Saturated fat: 1.1g

·         Monounsaturated fat: 5g

·         Polyunsaturated fat: 1.1g

·         Protein: 2.6g

·         Carbohydrate: 4.8g

·         Fiber: 2.5g

·         Cholesterol: 0.0mg

·         Iron: 2.5mg

·         Sodium: 198mg

·         Calcium: 32mg

https://community.wdf.sap.corp/sbs/docs/DOC-136945