Recipe Makeover: Bon Appétit Slow-Roasted Salmon with Cherry Tomatoes and Couscous

The original recipe is located at the following link: Slow-Roasted Salmon with Cherry Tomatoes and Couscous 

With some slight changes and portion control, you can save over 200 calories, 10 g fat, 30 mg Cholesterol, and 237 mg Sodium.

Modified Slow-Roasted Salmon with
Cherry Tomatoes and Couscous

Ingredients
Yogurt Sauce
1 cup plain low fat Greek yogurt
1/2 cup plain low fat yogurt
3 tablespoons chopped fresh dill
2 tablespoons chopped fresh chives
1 tablespoon finely grated lemon zest

Salmon
5 tablespoons olive oil, divided
1/2 bunch dill fronds
1/2 bunch thyme sprigs
3-pound center-cut skin-on salmon fillet (prepare 4 oz cooked Salmon per person)
8 ounces small cherry tomatoes on the vine

Tomatoes and Couscous
2 cups cherry tomatoes, halved
3 tablespoons olive oil, divided
2 tablespoons chopped flat-leaf parsley
1 cup Israeli couscous, dry (1/2 cup cooked per person)
1 tablespoon unsalted butter

Directions
Yogurt Sauce. Mix yogurts, dill, chives, and lemon zest in a medium bowl until well combined. Can be prepared 3 days ahead. Cover and chill.

Salmon. Preheat oven to 325°. Pour 3 Tbsp. oil in a roasting pan just large enough to fit the salmon. Make a bed of herbs in bottom of pan; top with salmon, skin side down. Drizzle salmon with remaining 2 Tbsp. oil. Top with tomatoes. Bake until salmon is just cooked through in the center (a small knife will slide easily through flesh), 25–30 minutes.

Tomatoes and Couscous. Toss tomatoes in a medium bowl with 2 Tbsp. oil and parsley. Set aside. Bring a medium pot of water to a boil. Add couscous and cook until tender, about 7 minutes. Drain couscous; transfer to a large bowl. Stir in butter and 1 Tbsp. oil. Gently fold tomatoes into couscous.

Serving. Use a large spoon or fork to serve salmon, leaving skin in pan. Serve with yogurt sauce and couscous.

May 22, International Day for Biological Diversity Marine Biodiversity

The United Nations proclaimed May 22 The International Day for Biological Diversity (IDB) to increase understanding and awareness of biodiversity issues. The 2012 theme is Marine Biodiversity. 

For many coastal communities, the survival of marine and coastal ecosystems and biodiversity is essential to their nutritional, spiritual, societal and religious well-being. But even for the many millions of people who may not think that they have any strong reliance on the ocean, marine ecosystems and wildlife provide all kinds of benefits. Many coastal environments provide protection for those farther inland from the ravages of the sea. Coral reefs buffer land from waves and storms and prevent beach erosion. Dune systems on beaches stabilize shorelines from erosion and encroachment. Mangroves, mudflats and deltas trap sediment, preventing the land behind it from sliding ever-seaward.

The ocean world is in all our daily lives. For example, sponges from the Mediterranean have been used for painting, cooking, cleaning and even contraception for at least 5,000 years. Substances derived from seaweeds stabilize and thicken creams, sauces, and pastes, are mixed into paint and used to make paper and even in skin lotion and toothpaste.

Many marine plants and animals also contain a multitude of substances already being used, or identified as being of potential use, in medicines. Each of the 700 known species of cone snail produces a unique cocktail of 100 to 200 toxins, some of which have already been developed into pain killers: one, which has been on the market since 2004, is more than 100 times more powerful than morphine. A 2010 study predicted the existence of between 250,000 and close to 600,000 chemicals in the marine environment, approximately 92 percent of which remained undiscovered; those chemicals, the study’s authors estimated, might yield up to 214 new anti-cancer drugs, worth anywhere from US $563 billion to $5.69 trillion.

Most importantly of all, tiny marine plants called phytoplankton produce energy, like plants on land, through photosynthesis. As a result of that photosynthesis, they release oxygen. In fact, phytoplankton release half of all oxygen in the atmosphere.

Under the Sea

Video Message from Mr. Braulio Ferreira de Souza Dias
International Day for Biological Diversity

Resources.

The International Day for Biological Diversity 
Ocean Conservancy

The Ocean Foundation

Save the Sea

Kids Eat Right, Monday Message for May 21, 2012

Article of the Week

Kids who eat with their families are healthier and do better in school.   Make Sunday night dinner a family affair!  http://bit.ly/JHZpKW  

Hot Tip 

Lower the risk of your kids getting diabetes and other diseases by making sure they consume fiber-rich foods. http://bit.ly/Kt5ygo

Featured Video

Are your kids tired of same old snack? Try this Meal-in-a-Peel Potato Bar!  http://bit.ly/LRYtnM

National Employee Health and Fitness Day May 16, 2012

Employees’ Health And Fitness Programs

Workplace Wellness Programs enhance the
overall health and productivity of your organization.

Benefits For Employers

Increase employee productivity

Improve health care costs

Less illness and injuries

Reduce employee absenteeism

Benefits For Employees

Less stress

Improve physical fitness

Better eating habits or weight control

Increase physical and mental health 

6 Steps to Creating a Wellness Program

Presentor: Mitzi Dulan, RD

Bob Harper from the "Biggest Loser" provides
tips on how to stay healthy at work.

National Employee Health and Fitness Day™ is the third (3rd) Wednesday in May each year. Administered annually by the National Association for Health and Fitness. NEHF is a national health observance, created to promote the benefits of physical activity for individuals through their work site health promotion activities. Founded in 1989 National Employee Health and Fitness Day has enlisted tens of thousands of participants from employers around the world.

For More Information on how to Improve Employee Health and Fitness visit the following links:

National Employee Health and Fitness Day Campaign

NCPAD The National Center on Physical Activity and Disability

May 15, National Hummus Day

Try Hummus on various fruits, vegetables and crackers to make a healthy snack.

May 10, National Shrimp Day

Nutrition Education for Older Adults, #5

Nutrition Education for Older Adults, #4

Kids Eat Right, Monday Message for May 7, 2012

article of the week

Are you an athlete mom who wants to also breastfeed your baby? Follow these tips! http://bit.ly/K50jS8

hot tip

What's for breakfast? Even if kids are on their own in the morning, most can make these easy breakfasts.  http://bit.ly/Kh7F7Z

recipe of the week

Like Italian Beef? Try this wonderful version with an easy and different crust of noodles that you'll use again and again for other casseroles. http://bit.ly/JWQesh

featured video

Sweet potatoes are popular because they taste great and are a nutrition superstar. Try these Sweet Potato Strips next time your child wants a snack. http://bit.ly/IHCgYt

Celebrating Older Adults

A look at people's perception of old or aging as we
view active adults.

Meet the Young at Heart

April is Fresh Florida Tomato Month Discover the Benefits, Planting Methods and Delicious Recipes

April is Fresh Florida Tomato Month and 

Tomatoes are Low in Calories and rich in Vitamin C.

They are fun and easy to grow, indoors or outdoors.

Included:

*Nutrition Facts

*Florida Tomatoes

*10 Health Benefits of Tomatoes

*Corinne Dobbas, R.D. from Tomato Wellness

*John Denver singing "Homegrown Tomatoes" with suggestions on how to use them in your favorite recipes.

*Recipes by John Tanasychuk, Food Editor, Sun-Sentinel @FloridaEats, SUP: Florida Eats

*Resources

Nutrition Facts

Florida Tomatoes - So Delicious

Ten Health Benefits of Tomatoes
1. Tomatoes are the most concentrated food source of lycopene. Lycopene is an antioxidant that may play a role in the prevention and treatment of some cancers, such as colon, prostrate, breast, lung and pancreatic cancers.

2. Tomatoes are low in calories. One medium-sized tomato (about five ounces) has 25 calories, a great snack to include on a weight control program.

3. Tomatoes are high in Vitamin C. One-cup tomato provides about 78 percent of the daily value (DV)1. Consuming foods rich in vitamin C helps the body resist infection and aides in wound healing.

4. Tomatoes are a good source of fiber. One cup of diced tomatoes provides 7.9 percent of the DV for fiber. Studies show fiber may lower high blood cholesterol levels, aid in maintaining stable blood sugar levels and help an individual feel full longer.

5. One cup of tomatoes contains 22.4 percent of the DV for vitamin A. Vitamin A plays an important role in vision and night blindness.

6. Tomatoes are a good source of potassium (11.4% DV per one cup). Research indicates diets high in potassium can reduce the risk of heart disease and hypertension.

7. Tomatoes enhance the flavor and color of meals making food more appealing.

8. Tomatoes contain chromium; a mineral associated with helping people with diabetes control their blood sugar levels.

9. Vitamin B2, also known as riboflavin is found in tomatoes. One cup of tomatoes provides 5.1 percent of the DV for riboflavin. Studies on riboflavin show they may prevent migraines.

10. Tomatoes are a source of folate (6.8% DV per one cup). Folate has been shown to reduce the risk of stroke, heart disease and neurological defects in the fetus.

1 The Daily Value (DV) of foods comes from the Reference Daily Intake or Recommended Daily Intake (RDI). DV provides a frame of reference to evaluate the nutrients consumed.

Tomato Wellness – Big Red Surprise

Corinne Dobbas, R.D. gives some insight into the difference between fresh tomatoes, and tomatoes packaged as canned, paste, salsa, ketchup, marinara, etc.

Growing Tomatoes

 

Recipes
John Denver sings about "Homegrown Tomatoes" and includes
suggestions on how to use them in your favorite recipes. 

Time is ripe  by John Tanasychuk, Staff Writer, Sun-Sentinel
Tomatoes are making a comeback after Florida's winter freeze.

The article contains information on storage, handling, preparation and nutrition information. John includes 10 quick tomato recipes, including; one of my favorites, "Tomato Napoleons". To prepare cut peeled tomatoes into four crosswise slices. Layer with mascarpone cheese spiked with fresh dill and slivered smoked salmon. Serve on greens with toast. (Nutrition Information: 172 Calories; 8 g Protein; 18 g Carbohydrates; 3 g Dietary Fiber; 8 g Fat; 3.7 g Saturated Fat; 21 mg Cholesterol; 1229 IU Vitamin A; 24 mg Vitamin C; 97 IU Vitamin D ; 366 mg Potassium; 299 mg Sodium)

Resources
Florida Tomatoes
Tomato Products Wellness Council

The Easter Egg

The Easter Egg

Where did the colored Easter eggs come from? The egg is a symbol of new life, rebirth and the celebration of spring. The early Christians describes the egg as a symbol of the resurrection of Jesus.

After a long hard winter with small amounts of food, an egg for Easter was quite a treasure. Later, Christians abstained from eating meat during Lent. Easter was the first chance to enjoy eggs and meat after the long abstinence.

Nutrition Facts
A medium-size chicken egg is only 70 calories and rich in protein. Check the chocolate eggs below and compare.

Nutrition Label Blooper

Wishing you the Joy of Easter

April 7, 2012 - World Health Day "Good Health Adds Life to Years"

Ageing and health - to which each and every one of us can relate - is the 2012 theme of World Health Day. Using the slogan "Good health adds life to years", campaign activities and materials focus on how good health throughout life can help older men and women lead full and productive lives and be a resource for their families and communities. 

Over the past century life expectancy has increased dramatically and the world will soon have more older people than children. This social transformation represents both challenges and opportunities. In particular, countries may only have a single generation to prepare their health and social systems for an ageing world. http://www.who.int/world-health-day/2012/en/index.html

Good Health and Staying Active
Adds Life to Years

April 4, 2012 Wellness News Walking, Whole Grains and Vitamin C

April 4, 2012  A lots happening in the food, nutrition and health fields today.


Whole Grain Sampling Day    The Whole Grains Council is holding its first Whole Grain Sampling Day. The goal is to have people trying new foods with whole grains. Stop by the Whole Grains Council to learn more and meet some of the companies participating.

National Walking Day 

The American Heart Association is encouraging everyone to get out and walk. Great for businesses and families. 

Here is a catchy song to start your walking.

Vitamin C.   On April 4, 1932, Charles Glen King at the University of Pittsburgh first isolated Vitamin C.

Foods rich in vitamin C

Beyond National Nutrition Month Get Your Plate in Shape with the Student Dietetic Association at FIU

Beyond National Nutrition Month

Throughout the month of March we celebrated National Nutrition Month® (NNM), a nutrition education and information campaign created annually by the Academy of Nutrition and Dietetics (Academy). The campaign focused  attention on the importance of making informed food choices and developing sound eating and physical activity habits. 

The March 2012 theme for National Nutrition Month® has been "Get Your Plate in Shape."  The Student Dietetic Association (SDA) at Florida International University (FIU) helped prepare this video to review the dietary guidelines in planning healthy meals. 

Get Your Plate in Shape with the Student Dietetic Association at FIU. 
A look at the dietary guidelines as a tool for meal planning.

National Nutrition Month Messages from the FIU SDA
Feel free to print and attach to your refrigerator.

March 30, Jeopardy celebrates its Anniversary with Healthy Foods

Jeopardy first premiered on March 30, 1964 on NBC. To celebrate Jeopardy's anniversary and National Nutrition Month, some healthy foods got together to compete.

Are you ready to play?

Diabetes Alert Day March 27, 2012

 

The American Diabetes Association has designated
March 27, 2012 as Diabetes Alert Day.

The American Diabetes Association is at the forefront of the fight to prevent, treat, and cure diabetes. They provide education, promote awareness, advocate on behalf of diabetes patients and are the authoritative source on diabetes in the United States.

Resources
Check-up America: Diabetes Basics. 
National Diabetes Education Program  
Tips for Teens with Diabetes: Make Healthy Food Choices
Tips for Kids: How to Lower Your Risk for Type 2 Diabetes


To learn more about the American Diabetes Association and events planned for Diabetes Alert day,
Visit American Diabetes Association Alert Day.

March 25, Pecan Day

Most of the fat contained in pecans is unsaturated fat. 
Pecans are a good source of fiber and protein. Pecans 
are sodium-free and cholesterol-free.

One Pecan Half = 10 Calories

Two Tbsp Pecan Halves (9 pecans) = 86 Calories

MyPlate: Nutrition Profile of a Pizza A tomato is a fruit, not a vegetable

Information based on 1/8 of a 12” Pizza
MyPlate Evaluation

1 srv Grain.              1 slice Whole Wheat Crust

1 srv Vegetable.  1 cup Squash, Mushrooms,Onions, Peppers

1 srv Fruit.   1/2 cup Tomatoes, Pineapples

1 srv Dairy.  1/3 cup Mozzarella Cheese, shredded, Low Fat

2 srv Protein.  1/2 cup Black Beans

Approximate 385 Calories per slice

Optional Protein: Tofu, Lean Ground Beef, Turkey Sausage

One-fourth cup of cooked beans or peas counts as 

1 ounce equivalent in the Protein Foods Group.)

March 10, National Women and Girls HIV/AIDS Awareness Day

National Women and Girls HIV/AIDS Awareness Day is a nationwide observance that encourages people to take action in the fight against HIV/AIDS and raise awareness of its impact on women and girls. 

It is coordinated by the U.S. Department of Health and Human Services' Office on Women's Health (OWH). It helps organizations across the country come together to offer support, encourage discussion, and teach women and girls about prevention of HIV, the importance of getting tested for HIV, and how to live with and manage HIV/AIDS. 

I Know - Women and Girls fight
 stigma around HIV and AIDS

Learn more, visit http://1.usa.gov/x41IsP 

February 28, 2012 National Pancake Day

Celebrate National Pancake Day as a fun family activity.
Remember a stack of pancakes is not a single serving.

1 stack (20 pancakes) equals approximately 1600 calories

"Perfect Pancake" - "Sid the Science Kid"

What is a Pancake?

A pancake is a thin, flat cake prepared from a batter and cooked on a hot griddle or frying pan. Most pancakes are quick breads; some use a yeast-raised or fermented batter. Most pancakes are cooked one side on a griddle and flipped partway through to cook the other side. Depending on the region, pancakes may be served at any time, with a variety of toppings or fillings including jam, fruit, syrup or meat.

The pancake's shape and structure varies worldwide. There are numerous variations of them throughout Europe. A crêpe is a French variety of thin pancake cooked on one or both sides in a special crepe pan to achieve a network of fine bubbles often compared to lace - a savory variety made from buckwheat is usually known as a galette. In Germany, pancakes can be made from potatoes. In Italy they can be fried and stuffed with ricotta and chocolate into what is known as a cannoli.

Healthy Pancake Recipes

Click the links to obtain the recipes.

Oatmeal Pancake Recipe by Stella Juarez, yields 10 pancakes.
Nutrients Per Serving
Calories (kcal) 59.8
Fat (g) 0.9
Saturated Fat (g) 0.1
Cholesterol (mg) 0.4

Mr. Breakfast, Light And Tasty Lemon Yogurt Pancakes, yields 8 servings
Analysis is based on the use of egg substitutes.
Nutrients Per Serving
Calories (kcal) 104.2
Fat (g) 3.7
Saturated Fat (g) 0.3
Cholesterol (mg) 0.7

Reference
IHOP