Recipe Redo Blog

Traditional Recipes Redone…Healthier

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Potato Crusted Salmon with Dijon Shallot Sauce

This Recipe was created by Canyon Ranch spa. All Canyon Ranch recipes are developed on property by their esteemed chefs, led by Corporate Chef Scott Uehlein. Canyon Ranch is a Destination Spa Vacations group member.


Dijon Shallot Saucec00656a-potatocrstd salmon-hero_1

  • 2 Tbsp minced shallots
  • 1 tsp unsalted butter
  • 1 Tbsp all-purpose flour
  • ½ cup 2% milk
  • ½ bay leaf
  • 2 Tbsp white wine
  • ½ tsp Dijon mustard


  • 3 med potatoes, washed, peeled and grated, about 1 pound
  • 1 Tbsp fresh lemon juice
  • 4 4-oz salmon fillets


  1. In a medium saucepan, sauté shallots in butter over medium-low heat until translucent, about 1 minute. Add flour and mix to form a roux. Cook 1 to 2 minutes, stirring constantly, or until mixture turns light brown.
  2. Slowly pour in milk and whisk with a wire whip until mixture comes to a boil and thickens. Add bay leaf and wine. Reduce heat to low and simmer 5 minutes. Remove from heat and add mustard.
  3. Place shredded potatoes in colander and rinse several times in cold water until water is clear and starch is removed. Transfer to a large bowl and add lemon juice.
  4. Preheat oven to 350F.  Lightly coat an ovenproof sauté pan with canola oil.
  5. Pack ½ cup potato on each salmon fillet and sear, potato-side-down, in sauté pan until golden brown. Transfer to oven and bake for 8 to 10 minutes, or until salmon flakes easily.

To Serve: Serve 1 fillet with 1 tablespoon of sauce.

Nutritional Information: Servings 4

calories 320 | protein 33 g | sodium 108 mg| carbohydrates 23 g| fat 10 g | fiber  2 g | cholesterol 83 mg

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Basil Pesto and Tomato Whole Wheat Crostini

This Recipe was created by Dr. Janet Brill, Nutritionist, Award-Winning Author and Go Red Spokesperson.

A beautiful green and red appetizer for a party or pre-meal starter. Here is a sampling of what you get when you bite into basil:


  • Notable plants derived chemical compounds (polyphenolic flavonoids) with disease preventing and health promoting properties.
  • essential oils known to have anti-inflammatory and anti-bacterial properties.
  • exceptionally high levels of antioxidants including:  beta-carotenevitamin Acryptoxanthin, lutein and zea-xanthin.
  • A good amount of vitamin K, iron, potassium and magnesium


  • 1 cup fresh basil leaves
  • 2 garlic cloves, peeled and crushed
  • 1/4 cup grated Parmigiano-Reggiano cheese
  • 1/3 cup chopped walnuts
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup extra-virgin olive oil
  • 8-ounce whole-wheat baguette cut into sixteen 1/2 – inch slices
  • 1 cup grape tomatoes, quartered


For pesto:
In a blender or food processor combine basil, garlic, Parmesan, walnuts, salt, and pepper. Slowly add the olive oil to make a thick paste.

For crostini:

Preheat oven to 350°F. Place bread slices on a rimmed baking sheet and bake until crisp and lightly golden, about 12 minutes. Remove from oven and let cool. Spread 1 teaspoon of pesto on each slice of bread. Top with grape tomatoes. Serve immediately.

Serves 8 (Makes 16 crostini each with 1 slice bread, 1 teaspoon pesto, 1 grape tomato, halved)

Nutritional Information (Per 2 piece servings):

  • Calories: 256
  • Fat: 19 g (0 g EPA, 0 g DHA, 1 g ALA)
  • Saturated Fat: 3g
  • Cholesterol: 3 mg
  • Sodium: 238 mg
  • Carbohydrate: 18 g
  • Dietary Fiber: 2 g
  • Sugars: < 1 g
  • Protein: 5 g

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DK’s Skinny Shakes: Chocolate

These are seriously good and great choices when you have a sweet tooth attack.  I make them A LOT!  Because these are dairy-free and contain no added sugar, you are cutting the fat and sugar calories in half.  To add to the benefits you get a good dose of fiber and protein.  The best part…you will never miss the fully loaded original versions.


  • Coconut/Almond Milk – fill ice tray up half full and freeze – or you can use unsweetened chocolate coconut milk ice cream
  • Coconut/Almond Milk – use as much as you want to obtain the desired thickness
  • ½ tsp Vanilla
  • 1 Tbsp unsweetened cocoa powder
  • ½ scoop of chocolate protein powder (Vega Chocolate is great)
  • 1 frozen banana
  • Small amount of stevia

Blend to perfection.

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Mandarin Game Hen

This recipe is compliments of Birdwing Spa, a Desination Spa Vacations group member.

Despite the name Game Hen, it is not a game bird, but actually a type of domestic chicken. Though the bird is called a “hen”, it can be either male or female. In addition to commanding a higher price, the game hens have a shorter growing span, 28 to 30 days as opposed to 42 or more for regular chicken.


  • 2 Cornish Game Hens
  • 1/2 C Water
  • 3 Tbsp Orange Juice
  • 1 tsp Tarragon
  • 1/2 tsp Marjoram
  • 1/2 tsp Sage
  • 2 tsp Soy Sauce
  • 1/2 tsp Stock


Wash hens and remove giblets, split in 1/2 lengthwise; place in 9 x 13 inch glass pan. Combine remaining ingredients in small saucepan and bring to a boil; reduce heat and simmer 10 minutes. Pour marinade over hens and bake 1 hour at 375 degrees; baste every 15 minutes.

Serve with:
Steamed Carrots and Wild Rice.

Makes 4 servings.

Nutrition information per serving:
376 cals., 42 g pro., 2 g carb., 21 g fat, 6 g sat. fat

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Classic Mac ‘n’ Cheese

Say “Cheese.” Creamy, cheesy, crunchy—classic! This mac ’n’ cheese, is compliments of Robyn Webb, MS, LN and is adapted from her book The Diabetes Comfort Food Cookbook.

Makes: 13 servings
Serving Size: 1/2 cup
Preparation Time: 40 minutes
Baking Time: 20 minutes


  • 2 3/4 cups 1% milk, dividedv65n11_p66b
  • 1/4 cup half-and-half
  • 1/2 large onion, peeled and thinly sliced
  • 1 bay leaf
  • 5 whole peppercorns
  • 12 oz. macaroni (preferably whole wheat)
  • 3 Tbsp. cornstarch
  • 1/2 tsp. dry mustard
  • 1 1/2 cups finely shredded reduced-fat, extra sharp cheddar cheese
  • 1 Tbsp. freshly grated Parmesan cheese
  • 1 tsp. salt
  • 1/2 tsp. ground black pepper
  • 3/4 cup fresh whole wheat bread crumbs
  • 2 tsp. olive oil


  1. Preheat the oven to 375 degrees. Coat an 8-inch-square baking pan with cooking spray.
  2. In a 2-quart saucepan, combine 2 cups of the milk, the half-and-half, onion, bay leaf, and peppercorns. Bring to boiling, lower the heat, and simmer over medium-low heat for 20 minutes. Strain the onion and spices. Return the strained milk to the saucepan.
  3. Meanwhile, bring a pot of salted water to boiling. Add the macaroni and cook for 4 to 5 minutes. (The noodles will be undercooked. This prevents the pasta from becoming mushy in the casserole.) Drain the pasta; set  it aside.
  4. In a medium bowl, mix the remaining 3/4 cup of milk with the cornstarch. Whisk until well combined. Add half the simmering infused milk to the cornstarch mixture and whisk for 1 minute. Pour the milk-cornstarch mixture into the remaining simmering milk in the saucepan, whisk, and increase the heat to medium high. Bring the mixture to boiling. Lower the heat to medium and cook for 5 to 7 minutes, until the sauce is slightly thickened. Reduce the heat to low, and simmer for 4 to 5 minutes.
  5. Remove the saucepan from the heat. Whisk in the dry mustard, cheeses, salt, and black pepper. Add the cheese sauce to the macaroni and mix well. The mixture should look soupy. Pour the mixture into the prepared baking pan.
  6. In a small bowl, combine the bread crumbs and olive oil. Sprinkle the top of the casserole with the topping. Bake the casserole for 20 to 25 minutes, until the topping is lightly browned and the macaroni and cheese is bubbly.

Nutritional Information:

Calories 185, Calories from Fat 40, Total Fat 4.5 g, Saturated Fat 2.3 g, Trans Fat 0.0 g, Cholesterol 10 mg (2 Starch | 1 Meat), Sodium 300 mg, Total Carbohydrate 26 g, Dietary Fiber 1 g, Sugars 3 g, Protein 10 g

About the Book
To order The Diabetes Comfort Food Cookbook, published by the American Diabetes Association, visit or call toll-free 1-800-232-6733. Order #4680-01.

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DK’s Cherry Vanilla Energizer

cherry vanillaWe all need more fresh fruits and vegetables in our diets and adding in Energizers can help you with this in an easy and quick way.  For some great tips on blending your own smoothies check out my previous article.

Having spent the past week traveling I found myself at home around 8:00 PM wondering what to do for dinner.  A great option, especially when it is that late, is to whip up a tasty energizer.  I happened to have some frozen cherries and bananas in the freezer so this was a great test to see if I could make something tasty, and healthy with what I had on hand.  It definitely paid off!!

I recently found a great option for protein powder called Vega.  It is a vegan option that uses peas for the protein source.  It sounds gross, but tastes really good.  I used the vanilla flavor for this recipe and it added not only the vanilla flavor, but made for a smooth consistency.  This was almost like having dessert for dinner.

If you prefer chilled smoothies, you can freeze the banana and cherries before using them.  Double this up and share with the family.

  • A couple handfuls of spinach or other mild greens
  • A dozen or so pitted cherries
  • 1 ripe banana
  • Enough chilled non-dairy milk to make the right consistency.  I used Coconut Almond blend
  • 1 scoop Vega Vanilla Protein Powder or other vanilla protein powder

Place all items in your blender, blend and enjoy!!

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Grilled Salmon with Soba Noodles and Edamame Salad

This recipe is courtesy of Lake Austin Spa Resort in Austin, TX, a Destination Spa Vacations group member.

Nutrient-rich soba noodles make this an extra healthy pasta dish. Top it off with grilled salmon and a flavorful edamame salad for an easy pasta recipe that’s sure to impress.




  • 12 oz buckwheat soba noodles13869
  • 1 cup edamame, shelled
  • 2 clv garlic
  • 1, 1-inch piece fresh ginger, peeled
  • 1/3 cup hoisin sauce
  • 1/3 cup rice wine (or dry white Vermouth)
  • 2 tablespoons canned tomato sauce
  • 1 tablespoons plus 1 teaspoon brown sugar
  • 2 teaspoons toasted sesame oil
  • 1 teaspoons Asian chile sauce
  • 1 cup grated carrot
  • 1 cup thinly sliced water chestnuts
  • 3 scallions, trimmed and thinly sliced
  • ¼ cup chopped fresh cilantro
  • 2 tablespoons toasted sesame seeds
  • 1 ¼ lb enter-cut salmon fillet, sliced into 6 even squares


  1. Bring a large pot of water to a boil. Add soba noodles and edamame. Cook for about 7 minutes or until soba is tender. (Soba noodles are very starchy, so stir frequently as they cook.) Drain soba noodles and edamame and rinse in colander under cold water until soba noodles are no longer sticky. 
  2. For the edamame salad dressing, place garlic and ginger in the work bowl of a food processor; process until minced. Add hoisin, rice wine, tomato sauce, brown sugar, sesame oil, and chile sauce. Process until blended. 
  3. Transfer soba noodles and edamame to a large bowl. Add carrot, water chestnuts, scallions, cilantro, and sesame seeds. Pour on dressing and toss gently. Chill in refrigerator for about 3 hours or until cold. 
  4. Just before serving, preheat grill or broiler to medium. Place salmon, skin-side down, on a grill or foil-lined baking sheet. Cook for 8 to 10 minutes or until translucent. Transfer to a large plate to cool. Slip skin off salmon. 

To Serve: Spoon a portion of the soba noodles and edamame salad onto each of 6 plates and arrange a square of grilled salmon on top.