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• Experiment with new combinations
and flavors: Different herbs, like oregano, basil, curry or Cayenne
pepper can add a completely new flavor to a dish without adding
extra calories. These, and other spices, also contain healthy
antioxidants that boost overall wellness.
• Clean out your kitchen:
If you want to start eating healthy, take some time to purge
your pantry. Remove processed foods, refined sugars and white
carbohydrates. This change will help you eliminate temptation
and stay on track to healthy eating habits.
• Eliminate empty calories:
Avoid foods that don’t have any health benefits. For example,
trade out unhealthy croutons on your salad for antioxidant-rich
pistachios, or pass on the butter and try hummus, a chickpea-based
garlic spread. You don’t have to sacrifice flavor for health!
Greek Chicken And Chickpea
Salad
With Tomato Vinaigrette
Prep Time: 25 mins • Cook Time: 0 mins • Total Time:
25 mins
Serves: 6
VINAIGRETTE:
1/4 cup lemon juice
2 tbsp white balsamic vinegar
1 clove garlic, crushed
3/4 tsp Greek seasoning
1/4 cup tomato juice
1/4 tsp salt (optional)
1/4 cup olive oil
SALAD
1 cup canned chickpeas, rinsed
and drained
2 cups chopped cooked chicken breast
1/2 cup chopped fresh flat-leaf parsley
1/2 cup shredded carrots
1/3 cup sliced radishes
1/3 cup thinly sliced scallions
1/3 cup grape or cherry tomatoes, halved
1/4 cup pitted kalamata (or other) olives
1/4 cup crumbled feta cheese
3 tbsp chopped pistachios
3 cups spring mix
TO MAKE THE VINAIGRETTE:
•Whisk together the lemon
juice, vinegar, garlic, Greek seasoning, tomato juice, and salt,
if using, until well blended. Whisk in the oil until emulsified.
Set aside.
TO MAKE THE SALAD:
• Lightly mash the chickpeas in a medium bowl with a fork.
•Add the chicken, parsley,
carrots, radishes, scallions, tomatoes, olives, cheese, and pistachios.
Drizzle with half of the vinaigrette and toss to coat well.
• Place the spring mix
on a serving plate. Top with the chickpea mixture. Pass the remaining
dressing for diners to use as desired.
Nutritional Information (per
serving, based on 6 servings): Calories 270, Carbohydrates 13g,
Fat 16g, Saturated Fat 3g, Protein 20g, Cholesterol 47mg, Dietary
Fiber 4g, Sodium 326mg, Sugar 3g
ALL RIGHTS RESERVED © 2007
Rodale
Cherry-Pistachio Biscotti
Prep Time: 28 mins • Cook
Time: 47 mins • Total Time: 1 hr 25 mins
Makes: approx. 4 dozen
2 cups all-purpose flour
1 cup whole wheat flour
2 tsp baking powder
1/4 tsp salt
1 cup sugar
1/4 cup butter
2 tbsp 50/50 butter blend spread
1/2 tsp almond extract
2 large eggs
2/3 cup pistachios, chopped
1/2 cup dried tart cherries or cherry-flavor
sweetened dried cranberries
•Heat oven to 350°F.
Line baking sheet with foil.
•Whisk flours, baking powder
and salt in bowl.
• Beat sugar, butter spread
and almond extract in medium bowl with electric mixer on medium
speed until combined. Beat in eggs, one at a time. Beat in dry
ingredients in thirds. Add pistachios and cherries and beat to
combine.
• Form into 2 slightly
flat 10" x 2 1/2" logs. Put on pan and bake 35 minutes.
Remove from oven. Cover with moist towel and let stand 10 minutes.
Cut crosswise into 1/3"-thick slices. Lay cut side down
on ungreased baking sheets. Bake 12 minutes, turning once.
Nutritional Information (per
serving, one cookie): Calories 66, Carbohydrates 10g, Fat 2g,
Saturated Fat 1g, Protein 1g, Cholesterol 11mg, Dietary Fiber
1g, Sodium 32mg, Sugar 4g
ALL RIGHTS RESERVED © 2007
Rodale
Asparagus Spinach Pistachio
Pesto Pasta
Prep Time: 15 mins • Cook Time: 10 mins • Total Time:
25 mins
Serves: 4
1 lb asparagus, steamed
1/4 cup pistachios
1/4 cup spinach
1 clove garlic
1/4 cup parmesan cheese
2 tbsp olive oil
1 tsp lemon juice
1 package of whole wheat pasta
• Bring a large pot of
salted water to a boil. When ready, add asparagus and cook for
3 minutes. Remove from the water and shock in a bowl of ice water.
Drain and then place on a cutting board. Slice off the tips and
set aside. Roughly chop the rest.
•Add a cup of the chopped
asparagus to a food processor along with the spinach, garlic,
2 tablespoons of the pistachios, parmesan cheese, olive oil,
lemon juice, and a pinch of salt. Blend until it is a paste;
this is your pesto.
•Add the pasta to the pot
of boiling water. Cook according to the directions on the box.
Save a 1/4 cup of the pasta water. Drain the pasta when done,
and return to the still hot pot. Add 1 cup of the pesto and half
of the pasta water. Stir well. If it is too dry, add some more
water.
•Chop the remaining pistachios.
Serve the pasta and garnish with the pistachios, and more grated
parmesan cheese. Season with salt and pepper to taste.
Nutritional Information (per
serving, based on 4 servings): Calories 153, Carbohydrates 7g,
Fat 12g, Saturated Fat 2g, Protein 4g, Cholesterol 4mg, Dietary
Fiber 3g, Sodium 69mg
Courtesy of Livestrong.com.
The Proof is in the
Research
Research on The only Green Nut
has shown that pistachios:
• Raise the level of antioxidants
in your blood, reducing the risk of heart disease by lowering
the level of oxidized-LDL (bad) cholesterol. Antioxidants are
molecules found in some foods
that may help fight off heart disease and cancer.
• May help lower your body’s
response to everyday stresses, such as high blood pressure. In
addition, the cracking of the shells can sometimes feel therapeutic.
• Are associated with a
better overall diet. Adults age 19 years and older who eat nuts
such as pistachios regularly are found to have improved nutrient
intakes and lower prevalence of health risks.
• When eaten with some
high carbohydrate meals, may result in a lower than expected
blood
sugar level – an important factor in diabetes prevention. |
Refer
Antioxidant Maximizing Tips from Oz: