Recipe Redo Blog

Traditional Recipes Redone…Healthier


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Whole Grain Dijon and Parmesan Crusted Salmon

This simple dish is astonishingly easy to make! For those seeking to improve their health by preparing heart healthy meals – this recipe is for you! High in Omega-3’s (fatty acids that our bodies can not make themselves) Salmon is at the top of every superfood list. We love this recipe from Chef Jen. You can see her full chef spotlight page here. Can you believe that this meal is only 190 calories per serving? Happy cooking and enjoy!

Whole Grain Dijon and Parmesan Crusted Salmon

Number of servings: 2  Serving size: 1- 4 ounce fillet

Calories: 190; Fat grams: 7 grams

Ingredients:

  • 2 – 4oz. Salmon fillets Or any other type of fish
  • 2 Tbsp. Whole grain dijon mustard
  • 2 Tbsp. Parmesan cheese, grated
  • 2 Tbsp. Panko
  • Pinch Salt
  • Pinch Ground black pepper
  • Cooking spray

Preparation:

  •  Preheat oven to 375˚F.
  •  Coat each fillet with a tablespoon each of mustard, panko and parmesan cheese
  •  Then season each fillet with salt and ground black pepper.
  •  Get a small baking pan.
  •  Spray the pan with non-stick cooking spray.
  •  Lay both fillets in pan.
  •  Then place the pan in the oven.
  •  Bake for about 15 minutes.
  • Serve with your favorite sauce.

Want more healthy recipes from Chef Jen? You can view her full Chef Spotlight on the Recipe Redo Blog here. You can also follow the Mayo Clinic Healthy Living Program on social media: Facebook, Twitter, Pinterest.


COMING THIS FALL TO PBS STATIONS NATIONWIDE:  The Journey into Wellbeing’s ‘Senior Moments” 

In her quest to “healthify” the nation, Debra K believes there are valuable stories needing to be told.

“We have to do something right now to empower and educate our older population to keep them healthy and in their homes for as long as possible. ‘Senior Moments’ will help older adults and their caretakers set a path toward wellness and stop the crisis we are heading toward as our older population pressures our healthcare system.”   Debra K

Our valuable partnerships make this show possible.  A special thanks to;

                   ResortSuite - Know your Guest (1)                ISPA logo

Exclusive apparel partner – Anatomie  – Exclusive make-up partner – La Bella Donna  – Exclusive skin care partner – Skin Authority


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Southwest Taco Salad For Two

Spice up your dinner plans with this delicious recipe for two from Jen Welper, Executive Wellness Chef at the Mayo Clinic Healthy Living Program. What we love about this recipe is it’s well balanced list of ingredients and easy prep! We dare you to take a peek at the nutrition facts below and promise you’ll love what you find! Want more from Chef Jen? You can view her Chef Spotlight on the Recipe Redo Blog here.

Southwest Taco Salad

Serves 2

Nutrition Analysis per serving:  400 calories, 8g fat, 4g saturated fat, 37g protein, 48g carbohydrates, 7g sugar, 16g fiber, 600mg sodium

You will need: knife, cutting board, 2 medium saute pans, spoon

Ingredients

  • 4 cups Romaine lettuce
  • 1 cup red bell pepper
  • 1 cup green bell pepper
  • 2 poblano peppers
  • 1 ounce sharp cheddar cheese
  • 1 cup low-sodium black beans
  • 6 ounces ground turkey breast
  • 2  teaspoons paprika
  • 2 teaspoons cumin
  • ½ teaspoon garlic powder
  • ½  teaspoon onion powder
  • ½ teaspoon salt
  • ¼  teaspoon chili powder
  • ¼  teaspoon oregano
  • ¼ teaspoon cayenne powder
  • 2 teaspoons lime juice
  • ½ cup cooked quinoa

Action:

  1. Gather your ingredients. Chop the lettuce and peppers. Shred the cheese and rinse the beans. Heat a medium saute pan to medium heat and lightly spray with cooking spray. Once oil is warm, saute the peppers. Set aside and keep warm.
  2. Heat another medium saute pan to medium-high heat. Once hot, spray pan with cooking spray and brown the ground turkey. Add remaining seasonings, water, and lime juice and cook until seasonings are well combined.
  3. Place the lettuce in a bowl or dish. Top with vegetables, cheese, beans, quinoa, and turkey. Serve with Cilantro Lime Dressing and Pico de Gallo.    

Chef’s Note:

Other whole grains such as brown rice, barley or whole wheat couscous may be used in place of the quinoa. Adding whole grains can replace the ground turkey breast to make the dish completely vegetarian.

Shopping List

  • Romaine lettuce
  • Green bell pepper
  • Quinoa
  • Lime Juice
  • Low-sodium black beans
  • Red bell pepper
  • Poblano pepper
  • Ground turkey breast
  • Sharp cheddar cheese

Check for:

  • Onion powder
  • Paprika
  • Cayenne powder
  • Garlic powder
  • Salt
  • Cumin
  • Chili powder
  • Oregano 

Food Group       Mayo Clinic Pyramid Servings

Vegetable              2 1/2 servings

Protein/Dairy      2 1/2 servings

Carbohydrate       1 serving


Want more healthy recipes from Chef Jen? You can view her full Chef Spotlight on the Recipe Redo Blog here. You can also follow the Mayo Clinic Healthy Living Program on social media: Facebook, Twitter, Pinterest.


COMING THIS FALL TO PBS STATIONS NATIONWIDE:  The Journey into Wellbeing’s ‘Senior Moments” 

In her quest to “healthify” the nation, Debra K believes there are valuable stories needing to be told.

“We have to do something right now to empower and educate our older population to keep them healthy and in their homes for as long as possible. ‘Senior Moments’ will help older adults and their caretakers set a path toward wellness and stop the crisis we are heading toward as our older population pressures our healthcare system.”   Debra K

Our valuable partnerships make this show possible.  A special thanks to;

                   ResortSuite - Know your Guest (1)                ISPA logo

Exclusive apparel partner – Anatomie  – Exclusive make-up partner – La Bella Donna  – Exclusive skin care partner – Skin Authority


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Chef Spotlight – Jen Welper


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Jen Welper is a small town girl from southeast Minnesota with a big passion for flavorful, healthful cuisine. She loves to teach as much as she loves to cook and as the executive wellness chef at the Mayo Clinic Healthy Living Program, her passion is to change the way people think about “healthful” cooking.  By incorporating real ingredients, volumes of vegetables, lean meats and lots of natural flavor within her recipes, she transforms the way guests think about cooking healthfully and teaches them how to prepare simple, practical meals that are bold and flavorful. Chef Jen received her culinary arts degree at Johnson & Wales University, Providence, RI.

To take a class with Chef Jen you can visit her at the Mayo Clinic Healthy Living Program.

Recipes:


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Slow Cooker Butternut Squash Soup

I’m a big fan of easy recipes. My slow cooker is my favorite kitchen tool for easy prep and yummy dishes that take little effort. Toss the ingredients in for this Butternut Squash Soup before you head out the door in the morning and when you return for dinner, it’ll be ready to be spooned in to a bowl. Yum! Dinner can’t get much easier than that. Happy cooking and enjoy!

Slow-Cooker-Butternut-Squash-Soup-1.jpg

Ingredients

  • 2 cups vegetable stock
  • 2 cloves garlic, peeled and minced
  • 1 carrot, peeled and diced
  • 1 Granny Smith apple, cored and diced
  • 1 medium (uncooked) butternut squash, peeled, seeded and diced
  • 1 sprig fresh sage
  • 1 white onion, diced
  • 1/2 teaspoon salt, or more to taste
  • 1/4 teaspoon freshly-ground black pepper, or more to taste
  • 1/8 teaspoon cayenne, or more to taste
  • pinch of ground cinnamon and nutmeg
  • 1/2 cup canned coconut milk
  • optional garnishes: extra coconut milk and a sprinkle of cayenne pepper (or smoked paprika)

For detailed preparation instructions, you can find the original recipe on Gimme Some Oven. Love what you taste? Follow Gimme Some Oven on social media: Facebook, Pinterest and Instagram.


COMING THIS FALL TO PBS STATIONS NATIONWIDE:  The Journey into Wellbeing’s ‘Senior Moments” 

In her quest to “healthify” the nation, Debra K believes there are valuable stories needing to be told.

“We have to do something right now to empower and educate our older population to keep them healthy and in their homes for as long as possible. ‘Senior Moments’ will help older adults and their caretakers set a path toward wellness and stop the crisis we are heading toward as our older population pressures our healthcare system.”   Debra K

Our valuable partnerships make this show possible.  A special thanks to;

                   ResortSuite - Know your Guest (1)                ISPA logo

Exclusive apparel partner – Anatomie  – Exclusive make-up partner – La Bella Donna  – Exclusive skin care partner – Skin Authority

 

 


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Soft and Chewy Pumpkin Protein Balls

Happy October! In need of a pick-me-up? Get your pumpkin fix and more energy! Follow this recipe for 5-Ingredient Soft and Chewy Pumpkin Protein Balls that will knock your socks off. You’ll love the easy prep too – just mix all of your ingredients together, shape them in to balls on a cookie sheet and chill. Happy cooking and enjoy!

Crazy-Easy-Pumpkin-Protein-Balls_thumb.jpg

Ingredients

  • 1/2 cup quick oats
  • 1 scoop (30g) vanilla protein powder
  • 2 tbsp smooth almond butter
  • 2 tbsp canned pumpkin puree
  • 1 tbsp pumpkin pie spice

For detailed preparation instructions, you can find the original recipe on Carrots N’ Cake. Love what you taste? Follow Carrots N’ Cake on social media: Facebook, Twitter and Instagram.


COMING THIS FALL TO PBS STATIONS NATIONWIDE:  The Journey into Wellbeing’s ‘Senior Moments” 

In her quest to “healthify” the nation, Debra K believes there are valuable stories needing to be told.

“We have to do something right now to empower and educate our older population to keep them healthy and in their homes for as long as possible. ‘Senior Moments’ will help older adults and their caretakers set a path toward wellness and stop the crisis we are heading toward as our older population pressures our healthcare system.”   Debra K

Our valuable partnerships make this show possible.  A special thanks to;

                   ResortSuite - Know your Guest (1)                ISPA logo

Exclusive apparel partner – Anatomie  – Exclusive make-up partner – La Bella Donna  – Exclusive skin care partner – Skin Authority