Three Cheers to Omega-3s!

Omega-3s...we hear about them a lot, and usually associate them with being healthy. But what are omega-3s really? They are a type of unsaturated fat with a double bond three carbon molecules in from the methyl (omega) end of the fatty acid molecule. This is starting to sound complicated, but not to worry, the double bond location in omega-3s is where the fatty acid gets its name. 

Omega-3s are found in fatty fishes, like salmon, as well as canola oil, flaxseed, flaxseed oil, walnuts and omega-3 enriched eggs. I am focusing on the omega-3s in salmon with my roasted red pepper pesto salmon dish. The FDA is now recommending that everyone should have two servings of fish (3 oz. each) per week to get the appropriate amount of omega-3s. Research has shown that omega-3s help to lower cholesterol and improve heart health by lowering the amount of triglycerides, a type of fat, in the bloodstream. Omega-3s work to reduce inflammation in the body and repair damage to the blood vessels by slowing the growth of plaque. Omega-3s have also been found to possibly boost immunity and help with arthritis. 

That's a wrap on omega-3s. Make sure to get two servings of fish a week to stay heart healthy! 

Roasted Red Pepper Pesto Salmon 
Recipe by: The Cheerful Cook 
Total time: 15 minutes
Serves: 4 

Salmon
Ingredients 
Salmon filet (3 oz per person)
salt/pepper

Directions 
1. Preheat oven to 450 degrees. Line baking sheet with foil.
2. Salt and pepper salmon and place skin side down. Bake 12-15 minutes until done. 

Roasted Red Pepper Pesto 
Ingredients 
2 cups Roasted red peppers 
1/2 cup fresh basil
4 tablespoons pine nuts, toasted
2 cloves garlic 
1/2 grated parmesan cheese
2 tablespoons olive oil 
salt/pepper 

Directions 
1. Put roasted red peppers, basil, pine nuts, garlic and parmesan cheese in food processor. Pulse until ingredients are mixed, but coarse. 
2. Add olive oil and salt and pepper to taste. Mix again in food processor to gently combine ingredients. 
3. Serve on top of salmon. 

Sources: Mayo Clinic: Omega-3 in fish: How eating fish helps your heart, WebMD: The New Low Cholesterol Diet: Fatty Fish, and Contemporary Nutrition: A Functional Approach by Wardlaw, Smith and Collene. 

Black Bean and Corn Ceviche

Happy last day of summer! Hope you all are celebrating tonight with some sort of outdoor meal. If you are, I have the perfect appetizer for you! Try this black bean and corn ceviche, it's a wonderful way to use fresh summer produce one last time before the start of fall. Happy cooking! 

Black Bean and Corn Ceviche

Recipe by: The Cheerful Cook

Total time: 10 minutes

Serves: 6

Ingredients 

2 avocados

2 cups fresh corn

1 can black beans

1 cup cherry tomatoes, halved 

2 limes 

1 tablespoon cumin

salt

pepper

Directions

1. Pit and cube avocado. 

2. Steam fresh corn on the cob and remove kernels. Easy trick to steam corn: wrap corn in damp paper towels and microwave for 5 minutes.

3. Rinse black beans. 

4. Combine avocado, corn, beans and cherry tomatoes in a bowl. Add the juice of 2 limes, cumin, and mix. Add salt and pepper to taste. 

Cinnamon Sugar Roasted Pecans

Let's go nuts, for nuts! These pecans taste more like candy than anything (be careful, they are dangerous...). Not only are they a tasty snack, they can be used to cheer up a salad, top ice cream, compliment a trail mix--the list goes on and on! 

Try gifting them for a party, your friends and family won't be sorry!

Cinnamon Sugar Roasted Pecans
Recipe by: The Cheerful Cook
Total time: 1 hour 10 minutes
Serves: lots! depends on how you intend to use them

Ingredients 
1/2-1 lb. pecan halves
1 egg white
1 cup sugar
2 teaspoons salt 
1-1 1/2 tablespoons cinnamon (depending on how much you like it!)

Directions 
1. Preheat oven to 250 degrees. 
2. Grease jelly roll pan. 
3. Combine sugar, cinnamon, and salt in a bowl. 
4. Whip egg white in mixer until frothy. 
5. Add pecan halves to egg white and mix until coated. 
6. Using slotted spoon, separate pecans from egg white mixture and transfer to cinnamon sugar. 
7. Mix until pecans are evenly coated in sugar. 
8. Transfer pecans to jelly roll pan. 
7. Bake for 1 hour, making sure to stir every 15 minutes to avoid burning the nuts. 

Homemade Granola Bars

Time for a lesson on healthy carbs, specifically oats! Many people are afraid of carbs, but they should actually account for 45%-65% of you total daily calories. Choosing a healthy carbohydrate to consume is best, such as those containing whole grains and fiber. 

Oats are just one of these healthy carbohydrates. They are a source of viscous fiber, meaning that they slow glucose absorption and inhibit cholesterol absorption in the small intestine. By slowing the absorption of glucose and inhibiting cholesterol uptake, the regulation of blood glucose level will be better maintained, and diseases such as diabetes and cardiovascular disease will be prevented. 

Fibrous carbohydrates also allow you to feel fuller longer, which is never a bad thing especially for those who are trying to lose weight or maintain a healthy weight. Try these homemade granola bars and keep loading up on healthy carbs and fiber!

Homemade Granola Bars 
Recipe by: The Cheerful Cook
Total time: 10 minutes (active), 2 hours (freezing)
Serves: 12-16

Ingredients 
2 cups old-fashioned oats (toasted is optional)
1 cup add-ins of choice (almonds, chocolate, dried fruit, coconut, etc.)
3/4 cup natural peanut butter
1/3 cup honey 

Directions 
1. Line jelly roll pan with plastic wrap. 
2. Toast oats, if desired, and combine with add-ins of choice in a medium bowl (if using chocolate, add after bars have been formed on jelly roll pan and before they are put in the freezer). 
3. Heat peanut butter and honey together in a sauce pan until melted. 
4. Pour mixture over oats and stir. 
5. Spread bars evenly on plastic wrap on jelly roll pan. Wrap bars completely in plastic and put in freezer. Freeze for 1-2 hours. 
6. Best stored in refrigerator or freezer.

Tip: For easy add-ins, choose your favorite, healthy trail mix from the store! 

*Nutrition information from Contemporary Nutrition: A Functional Approach, by Gordon M. Wardlaw, Anne M. Smith, and Angela L. Collene. 

Sweet Potato Risotto

Fall is just around the corner, and I don't know about you, but I'm ready! I decided to whip up some fall food early, sweet potato risotto with walnuts. It's an easy, one-pot recipe for a dinner that will satisfy everyone's appetite. 

*Recipe is adapted from Real Simple's Sweet Potato Risotto 

Sweet Potato Risotto

Total time: 50 min

Serves: 4

Ingredients 

2 tablespoons olive oil

1 large onion, chopped 

kosher salt, black pepper

2 small sweet potatoes (about 1 pound), 1/4 inch pieces

2 cloves garlic, chopped

1 cup Arborio rice

1 cup dry white wine

1/2 cup grated parmesan 

2 tablespoons oregano

1/3 cup chopped walnuts, roasted 

Directions

1. Heat oil in a large saucepan over medium heat. Add onion, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cook, stirring occasionally or until soft, about 3-5 minutes. 

2. Add sweet potatoes and garlic. Cook, stirring occasionally, for 1 minute. 

3. Add rice and cook, stirring, for 2 minutes. Add wine and stir frequently, until absorbed.

4. Measure 3 1/2 cups water or chicken stock. Add 3/4 cup at a time and cook, stirring occasionally. Allow each addition to be absorbed before adding the next. This should take 25-30 minutes total for 3 1/2 cups to be absorbed. 

5. Stir in parmesan and oregano. 

6. Top with chopped walnuts. 

Holy Guacamole!

Avocados have become a trend superfood and brain food over the past few years and it's no surprise, they're delicious! 

As a superfood, avocados have health benefits such as lowering blood pressure. They are seen as a healthy source of potassium, fiber, vitamins C, K, folate and B6. Half of an avocado has 15 grams of unsaturated fat which is heart-healthy, and 2 grams of saturated fat (WebMD). The regular consumption of monounsaturated fats as well as polyunsaturated fats is important and could reduce to the risk of disease. These "good" fats are found in vegetable oils, nuts, seeds and fish (HSPH). On the cellular level, consuming healthy fats is important for maintaining the composition of the cell membranes in the cell. The cell membranes are used to filter and select water-soluble substance to pass into and out of cells in the body. 

Cholesterol is another important component that provides stability in the cell membrane, therefore, it is important to consume some cholesterol in one's diet. Blood cholesterol level is mainly affected by the amount of carbohydrates and fats in the bloodstream rather than the amount of cholesterol consumed. So feel happy about enjoying that guacamole (of course in moderation :))!

*Sources: WebMD, "Avocados.," Harvard School of Public Health (HSPH), "Fats and Cholesterol: The Bottom Line."

Holy Guacamole! 
Recipe: The Cheerful Cook
Total Time: 10 minutes
Serves: 5-6

Ingredients 
2 avocados
2 medium tomatoes
1/2 medium onion
1 clove garlic
1/2 jalapeno (or whole depending on spice level)
1 lime 
salt 

Directions
1. Scoop avocado into a bowl. 
2. Dice tomatoes, onions, garlic and jalapeno.
3. Add juice of one lime. 
4. Mash ingredients together. 
5. Add salt to taste. 

Tip: Save avocado pits and place them in the guacomole to prevent the guac from turning brown!

Dijon Glazed Chicken

Have you heard of the healthy eating plate rather than the healthy eating pyramid? Many of us may not have realized that the food pyramid was updated in 2011 to MyPlate, a new meal planning tool designed by the U.S. Department of Agriculture. The food pyramid became outdated and was also highly influenced by business people in the food industry who could benefit from the pyramid's structure, therefore, it was time to update the science behind what we eat with MyPlate. My Dijon Glazed Chicken Dinner is an example of the MyPlate portions of each food group needed to have a healthy and well-balanced meal. 

Take note: 

• Fruits and vegetables should cover half of the plate since they contain phytochemicals and important nutrients needed in an everyday diet. Phytochemicals are found in plants and may reduce risk of cancer or cardiovascular disease if consumed regularly.
• Grains should occupy just over 1/4 of the plate. Try to make half of these grains whole! 
• Protein occupies the last portion of the plate. Try to stick with lean meats, poultry, plant-based proteins and fish. Fish is even recommended 2 times per week!
• Include a dairy source on the side, such as low-fat or skim milk. Two to three cups of milk per day, or another dairy source, is important for calcium intake.
• Oils are now incorporated into the foods eaten in the MyPlate recommendations.

Try going to choosemyplate.gov to plan meals and track food eaten throughout the day to make sure you are consuming the correct amount of calories, vitamins and minerals. Remember to stay active, 30-60 minutes of daily exercise is recommended. Cheers to health and happiness!

*Information gathered from the Harvard School of Public Health, "Healthy Eating Plate and Healthy Eating Pyramid."

Dijon Glazed Chicken 

Recipe by: The Cheerful Cook inspired by Cooking Light 

Total time: 50 minutes 

Serves: 4

Ingredients 

Chicken 

2 tablespoons olive oil 
4 small chicken breasts, boneless and skinless 
salt, pepper
1/2 cup fat free, reduced sodium chicken broth 
1/2 cup apple juice 
2 tablespoons whole-grain Dijon mustard 
1 tablespoon butter
3 tablespoons flour 
1 tablespoon flat-leafed parsley 

Rosemary Red-Skinned Potatoes 
5 potatoes, cut in 1/2 inch pieces
2 tablespoons olive oil 
1 tablespoon chopped fresh rosemary 
kosher salt, pepper 

Directions 
1. Preheat oven to 450 degrees. 
2. Cube potatoes and arrange on baking sheet. Sprinkle 2 tablespoons olive oil, 1 tablespoon fresh rosemary, kosher salt and pepper over potatoes and toss until coated. Place in oven and bake 25-30 minutes.
3. Using a large skillet, add 2 tablespoons olive oil on high heat. Season chicken with salt and pepper and add to skillet. Cook chicken 3-4 minutes, turning chicken over midway through cooking time. When finished, transfer chicken to oven either in skillet or in glass baking dish if skillet is not ovenproof. 
4. Bake chicken 9-10 minutes or until done. When finished, remove from oven and keep warm. 
5. Meanwhile, heat the same skillet to medium-high heat. Add 1/2 cup chicken broth and 1/2 cup cider while scraping browned bits from bottom of skillet. Allow liquid to come to a boil and then simmer for 5-7 minutes. While simmering, add in 1 tablespoon butter and 2 tablespoons flour. Whisk until sauce has thickened and remove from heat. Add 2 tablespoons dijon mustard and 1 tablespoon fresh parsley and whisk until mixed. 
6. Serve chicken with dijon glaze, rosemary roasted potatoes, and steamed asparagus (boiled 6 minutes). Complete the MyPlate meal with fresh berries and a glass of skim milk.

Peach and Blueberry Shortcakes

Strawberry shortcake is a classic summertime dessert. The combo of the warm shortcake with the sugary berries and whipped cream or ice cream (your preference!) is always a classic childhood treat. 

But why not spice it up a little bit with other types of fruit? I decided to switch out the strawberries with peaches and blueberries--take a trip to the grocery store or market and pick whatever fruits look tasty to you! 

This recipe was adapted from the Betty Crocker Strawberry Shortcake Cupcake recipe.

Peach and Blueberry Shortcakes 

Total time: 1 hour 30 min. 

Ingredients 

2 1/2 cups sliced fresh strawberries 

1/3 cup sugar

3 cups all-purpose flour

1/2 cup sugar

2 tablespoons baking power

1/2 teaspoon salt

1/2 cup cold butter

1 cup whipping cream

1 teaspoon almond extract

2 eggs, beaten

1 cup whipped cream

2 peaches

1 pint blueberries 

Directions

1. In medium bowl, mix sliced fruit and 1/3 cup of sugar; let stand at least 30 minutes

2. Heat oven to 425 degrees. Spray 18 regular-size muffin cups with cooking spray. In large bowl, mix flour, 1/2 cup sugar, the baking powder and salt. Cut in batter, using pastry blending (or pulling 2 table knives through ingredients in opposite directions), until mixture looks like coarse crumbs. Stir in 3/4 cup whipping cream, the almond extract and eggs with fork until soft dough forms. 

3. On lightly floured surface, knead dough lightly 3 or 4 times. Divide dough evenly among muffin cups, filling each about three-fourths full.

4. Bake 12 to 15 minutes or until toothpick inserted in center comes out clean. Cool 2 minutes; remove cupcakes from pans to cooling racks. Cool completely, about 30 minutes. 

5. Split cupcakes; fill with fruit and whipped cream. 

Makes 18 servings. 

Roasted Vegetable Salad

Labor Day has just passed and fall is approaching...quick!, it's starting to be your last chance to gather up those fresh veggies to make a healthy meal or side dish. An easy and delicious dinner can be on the table in just 20-30 minutes by gathering up a bunch of your favorite vegetables and throwing them in the oven. 

Check out this Roasted Vegetable Salad. Everyone will be asking for more! 

Yum, right? And you'll be following the nutritional guidelines specified by choosemyplate.gov since they recommend that half of your plate be filled with fruits and veggies. I'll say cheers to that!

Roasted Vegetable Salad
Recipe by: The Cheerful Cook
Total time: 30 minutes 

Ingredients 
Preheat oven to 425
Collect your favorite veggies and chop or dice appropriately 
Arrange on baking sheet
*roasting vegetables of similar size and thickness is allowed on the same baking sheet to quicken cooking time (i.e. peppers and onions) 
Toss with 1-2 tbsp. of olive oil
Spring kosher salt and fresh ground pepper

Directions 
Bake for 15-20 minutes until tender and roasted
*baking time could take up to 30 minutes depending on thickness of vegetables 

Side tip: Serve with balsamic glaze as a dipping sauce.