Today’s Recipe: Maple-Glazed Salmon

Sure, salmon is delicious on its own, but this maple glaze will make you fall in love with it all over again. Plus, oily fish is brimming with omega-3 fatty acids, an essential component of a heart-healthy diet. Pair this dish with green beans almondine for a delectable meal.

Makes 4 servings

Ingredients

For the salmon:

Four 6-ounce salmon fillets

1/2 teaspoon dried thyme

1 tablespoon Dijon mustard

1 tablespoon canola oil

1/3 cup maple syrup

Salt and pepper to taste

For the green beans:

Two 6-ounce packages of frozen green beans (or 2 1/2 cups of fresh beans)

1 1/3 teaspoons of slivered almonds

1 1/3 tablespoons of butter

2/3 teaspoon of lemon juice

Directions

For the salmon:

  1. Preheat oven to 400 F. Mix together thyme, Dijon mustard, canola oil, maple syrup, salt and pepper in a bowl to create marinade. Set aside.
  2. Spray a baking pan with nonstick cooking spray. Coat salmon fillets with marinade; place onto pan.
  3. Bake for 20 minutes uncovered, broiling fillets for the final 1 to 2 minutes.

For the green beans:

  1. Simmer green beans according to package directions. Drain.
  2. Cook almonds in butter, using a different pot, over low heat. Stir occasionally until golden.
  3. Remove almonds from heat and mix in lemon juice.
  4. Pour almond juice mixture over green beans. Toss and serve hot or cold with salmon.

Best Meals for Busy Months

The frenzy of the holiday season tends to sneak up on us. But that doesn’t mean that preparing healthy meals for you and your loved ones should become any less of a priority. Registered dietitian Erica Giovinazzo offers her easiest breakfast, lunch and dinner suggestions for foolproof, healthy fare.

Breakfast
In need of a quick breakfast? High-fiber cereal with fruit is a great place to start. Some cereal comes with fruit, but you can also toss in a few almonds (for heart-healthy monounsaturated fats) and bananas (good source of potassium). Blueberries are one a great source of antioxidants too, which help protect your body against cellular damage.

Lunch
No time to prepare an elaborate packed lunch before you rush out of the house in the morning? No problem: Mix 1/2 cup canned wild Alaskan salmon with 1/4 cup salsa, and store it in a tightly sealed container. Use it as a dip for sliced fresh veggies, such as lettuce leaves, sugar snap peas, or precut carrots, peppers or celery. The salmon is high in heart-healthy omega-3 fatty acids.

Dinner
Plan ahead and buy the veggies you’ll need for weekly dinners over the weekend. Remember to choose a colorful variety, and a few known for their fiber content, including artichokes, beans, carrots, broccoli and more. Then, when making dinner, slice and toss them in a skillet with enough vegetable broth to cover the bottom of the pan. Turn the burner on high and cover the pan with a lid for five minutes. At the same time, bake fish in the oven. Opt for fish high in healthy omega-3 fatty acids, such as wild Alaskan salmon, char or mackerel. Fish cooks quickly and doesn’t even need to be seasoned with herbs -- with fresh lemon juice. Or, if you prefer chicken, put the breasts in the oven 15 minutes before you start the vegetables.

Today’s Recipe: Seasoned Mixed Vegetables

Ready, set, dip! If you love the crispness that comes from quickly frying your vegetables, then you'll love the addition of cereal for its unique flavor -- and additional fiber.

Makes 4 servings

Ingredients

2 cups vegetable oil, for frying

1 cup all-purpose flour

1 cup Kellogg’s® All-Bran® Original cereal

2 teaspoons curry powder

1 teaspoon salt

1 teaspoon ground cumin

1 teaspoon garlic powder

1 1/2 cups seltzer water

4 cups mixed vegetables, such as zucchini, yellow squash, broccoli, cauliflower and whole mushrooms, cut in small pieces

Soy sauce, optional

Directions

  1. In a high-sided skillet, heat oil over moderately high heat.
  2. Meanwhile, in a medium bowl, combine the flour, cereal, curry, salt, cumin and garlic powder. Mix well to combine. Then add the seltzer and stir with a fork until thoroughly mixed.
  3. When the oil is hot, dip the vegetables in the batter (allowing excess to drain) and add to the hot oil. Cook until the vegetables are golden brown on all sides, about two minutes. Drain on a paper towel-lined plate. Serve immediately with soy sauce, if desired

Today’s Recipe: Trout and Buckwheat Salad

It's possible that you've never tried smoked fish or buckwheat noodles before --but why not now? Not only is it a fantastic meal, but it's perfect if you're watching your weight. Smoked trout is a low-calorie food (averaging about 90 calories per serving), and buckwheat noodles are fat- and cholesterol-free, as well as a good source of nutrients like manganese, lean protein, carbohydrates and thiamine.

Makes 4 servings

Ingredients

2 tablespoons olive oil, divided

8 ounces buckwheat noodles

1 bunch scallions, minced

1/3 cup cilantro leaves

2 small seedless cucumbers, cut into ribbons using a vegetable peeler

6-8 ounces smoked trout, chunked

1 clove garlic, minced

2 tablespoons Mirin wine

4 tablespoons soy sauce

Salt and ground black pepper, if desired

Directions

  1. Cook the buckwheat noodles according to package directions. Drain then rinse under cold water. Toss cooled noodles with 1 tablespoon of the olive oil and reserve in a large mixing bowl.
  2. Combine the remaining ingredients in another bowl. Right before serving, toss with the noodles and season with salt and black pepper, if desired.

NOTE: This dish works quite well with plain cooked trout or salmon too.

Portion Control for the Holidays

Practicing portion control matters when you’re trying to lose weight or keep it off. Yet studies have shown that adults weren’t always the best judges of appropriate serving sizes, and that translated into hundreds of additional daily calories.

If the idea of portion control conjures images of complicated food scales, measuring cups and calorie lists, you can relax. The only tool you need is at the end of your arm -- your hand. Use this quick guide to make sure the amount you’re dishing up is just right for you.

Your fist is equal to 1 cup

The right portion for rice, pasta, fruits and vegetables.

Your palm is equal to 3 ounces

The right portion for beef, fish and poultry.

1 handful (palms and fingers) is equal to 1 ounce

The right portion for nuts, and raisins and other dried fruit.

2 handfuls is equal to 1 ounce

The right portion for crackers, popcorn and pretzels.

Your thumb is equal to 1 ounce

The right portion for peanut and almond butters and salad dressing.

You thumb tip is equal to 1 teaspoon

The right portion for cooking oil, mayonnaise and butter.

Keep in Mind:

  • These amounts might seem small, but you should be eating more than 1 serving a day for most food groups.
  • A dry measurement of ounces refers to weight, rather than volume.

These sizes are not precise, but rough equivalents as hand size varies from person to person.