Nutrition & Health Conference 2010

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Materials from the 2010 Nutrition & Health Conference in Atlanta, Georgia:



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Recipes

Fish Tacos

  1. Heat oil over med heat in heavy bottom skillet. I like cast iron.
  2. Saute onion until translucent (about 5-7 minutes).
  3. Add spices (cumin, coriander and chile powder to sautéing onions).
  4. Add all other ingredients in order of appearance. I like to add the cilantro closer to the end when the fish is almost done to keep it nice and bright and green and flavorful. You don’t even need to chop the fish because once it cooks it breaks up really easy into little pieces with your spatula. When the fish is cooked and broken up the taco filling is done.
  5. I heat up the tortillas over the burner flame… Others briefly microwave them or even throw them on the toaster rack for a minute to heat up.
  6. Garnish with cabbage. Because the fish is cooked in a salsa type sauce you don’t even really need to add salsa if you don’t want.

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Scrambled Tofu

(For one lb. Tub of soft tofu…)

  1. Drain and press excess moisture out of tofu. Crumble and set aside.
  2. Sauté onion until tender and translucent.
  3. Add garlic and sauté another few minutes. Add turmeric and coat onion and garlic.
  4. Add tofu, salt, pepper and chili powder if using. Cook for 10-15 minutes.
  5. Add chopped cilantro or parsley.
  6. The tofu scramble is great as a breakfast burrito filling or on toast or by itself. We also had soy chorizo crumbled and skillet sauteed at that same breakfast.

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Carrot Cake

  1. Preheat oven to 350°F.
  2. In a mixing bowl, stir together the carrots, orange juice, vanilla, olive oil, honey, and pineapple until well blended.
  3. In another bowl, stir together the flours, baking soda, and spices. Mix in the walnuts.
  4. Blend the dry ingredients into the carrot mixture, stirring until just mixed.
  5. Pour the batter into a nonstick 8-inch-square baking pan and bake for 45-60 minutes until a knife inserted in the center comes out clean. Remove from oven, let cool slightly, and remove from pan.
    Option: Line a muffin pan with paper liners. Fill muffin cups with batter. Bake for 30-35 minutes.

Servings: 9 slices or 12 muffins.

Nutrients Per Serving: Calories: 333.6, Protein: 5.3 grams, Fat: 9.3 grams, Saturated Fat: 1.2 grams, Monounsat Fat: 5.1 grams, Polyunsat Fat: 2.5 grams, Carbohydrate: 61.6 grams, Fiber: 4.0 grams, Cholesterol: 0.0 mg, Vitamin A: 6,902.6 IU, Vitamin E: 1.3 mg/IU, Vitamin C: 8.4 mg, Calcium: 25.0 mg, Magnesium: 46.1 mg

Recipe from www.DrWeil.com © 2006 Weil Lifestyle, LLC

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POM Vinaigrette

  1. Score 1 fresh pomegranate and place in a bowl of water. Break open the pomegranate underwater to free the arils (seed sacs). The arils will sink to the bottom of the bowl and the membrane will float to the top. Sieve and put the arils in a separate bowl. Reserve 1/3 cup of the arils from fruit and set aside. (Refrigerate or freeze remaining arils for another use.)
  2. Prepare fresh pomegranate juice.*
  3. In a screw-top jar or plastic container with tight-fitting lid, combine juice, the 1/3 cup arils and remaining dressing ingredients. Cover and shake well.
  4. Set aside or refrigerate for up to 2 days before serving.

*For 1 cup of juice, cut 2-3 large POM Wonderful Pomegranates in half and juice them with a citrus reamer or juicer. Pour mixture through a cheesecloth-lined strainer or sieve. Set the juice aside.

Nutrients Per Serving (2 tablespoons): 78 calories, 0g protein, 5g carbohydrate, 7g total fat (1g saturated), 0mg cholesterol, 147mg sodium.

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Butternut Squash, Sweet Potato and Pomegranate Soup

  1. Prepare fresh pomegranate juice.*
  2. Score 1 fresh pomegranate and place in a bowl of water. Break open the pomegranate underwater to free the arils (seed sacs). The arils will sink to the bottom of the bowl and the membrane will float to the top. Sieve and put the arils in a separate bowl. Reserve 1/2 cup of the arils from fruit and set aside. (Refrigerate or freeze remaining arils for another use.)
  3. In a stockpot, add butternut squash, sweet potato, onion, green chiles, chicken broth and pomegranate juice. Bring to a boil.
  4. Lower heat to a medium low and cook for 30 minutes or until squash can be easily smashed against the side of the pot with a spoon.
  5. Add salt, pepper and sherry or white wine.
  6. Remove from the heat and cool slightly. Process soup in a food processor until smooth.
  7. Return soup to the stockpot, add 1 cup of milk (or more if mixture is too thick) and reheat.
  8. Serve in bowls with crisp corn chips, creme fraiche, pomegranate arils and toasted pumpkin seeds.

* For 1 cup of juice, cut 2-3 large POM Wonderful Pomegranates in half and juice them with a citrus reamer or juicer. Pour mixture through a cheesecloth-lined strainer or sieve. Set the juice aside.

Time to Table: 15 minutes preparation; 45 minutes cooking
Makes: 6 servings

Nutrients Per Serving(1-1/3 cups): 283 calories (40% calories from fat, 45% calories from carbs), 8g protein, 33g carbohydrates, 13g total fat (5g saturated), 19mg cholesterol, 958mg sodium, 5g dietary fiber, 1071mcg vitamin A RE, 23mg vitamin C.

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POM Oatmeal Drops

  1. Score 1 fresh pomegranate and place in a bowl of water. Break open the pomegranate under water to free the arils (seed sacs). The arils will sink to the bottom of the bowl and the membrane will float to the top. Sieve and put the arils in a separate bowl. Reserve 1 cup of the arils from fruit and set aside. (Refrigerate or freeze remaining arils for another use.)
  2. Prepare fresh pomegranate juice.*
  3. Preheat oven to 375°F. In a bowl combine oats, flour, baking soda and salt. In a large bowl beat together butter and sugars until smooth. Beat in the pomegranate juice and egg. Stir in the flour mixture, reserved arils, apricots and raisins.
  4. Drop mixture by rounded tablespoonfuls, 2 inches apart, onto lightly greased baking sheets.
  5. Bake for 12 to 14 minutes until edges are golden brown; do not overbake.
  6. Transfer cookies to wire rack with spatula; cool. Store in a tightly covered container or freeze for up to several months.

*For 1 cup of juice, cut 2-3 large POM Wonderful Pomegranates in half and juice them with a citrus reamer or juicer. Pour mixture through a cheesecloth-lined strainer or sieve. Set the juice aside.

Time to Table: 20 minutes preparation; 12-14 minutes baking per cookie sheet
Makes: 5 dozen cookies

Nutrients Per Serving(1 cookie): 87 calories, 1g protein, 15g carbohydrate, 3g total fat (2g saturated), 10mg cholesterol, 67mg sodium

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Sweet Potato Salad with Orange Maple Dressing

Makes 12 servings
The salad can remain at room temperature up to two hours before serving.

Dressing:

Salad:

For dressing:
Whisk all ingredients to blend in small bowl. Season dressing to taste with salt and pepper.

For salad:
Steam sweet potatoes in batches (it is easier to manage and see that they are being cooked evenly) until potatoes are just tender, about 10 minutes per batch. Transfer sweet potatoes to large bowl. Cool to room temperature. Add green onions, parsley, pecans, and all raisins. Pour dressing over; toss gently to blend. Season salad to taste with salt and pepper.

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Banana & Pistachio Gluten-free & Vegan Waffles

  1. Heat waffle iron.
  2. Beat bananas, milk substitute, oil, and sweetener with a wire whisk or electric mixer.
  3. Stir in flour, baking powder and salt until just mixed. Batter may be lumpy.
  4. Fold in pistachios.
  5. Pour about 2/3 cup of batter onto the center of the iron. Cook per your waffle iron instructions.
  6. Garnish as preferred. Real maple syrup, blueberry or pomegranate syrup…

If you have extra batter, either store it in an airtight container in the fridge for a day or two OR go ahead and cook up some more waffles and freeze them in Ziploc bags. Then toast for a weekday morning treat!

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Dark Chocolate Pistachio Bark

  1. Melt chocolate over medium low heat in a double boiler. If you do not have access to a double boiler you can microwave the chocolate in a microwavable bowl on high for 2 minutes, stirring after 1 minute.
  2. Stir until completely melted.
  3. Stir the nuts into the chocolate.
  4. Spoon the chocolate and nut mixture onto a waxed paper-lined baking sheet. I find rubber spatulas very helpful with this part.
  5. Refrigerate for 1 hour until firm.
  6. Break into bite-size pieces about an inch in size. Enjoy one piece as a treat.

This is a great holiday gift too! Double/quadruple the recipe—super easy!

*To roast pistachios, preheat oven to 350° F, place nuts in a single layer in a shallow pan and roast for 5 to 10 minutes, stirring often.

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POM Stuffed Halibut

  1. Rinse fish in cold water. Pat dry with paper towel and rub both sides with salt. Set aside. Preheat oven to 400°F.
  2. Prepare fresh pomegranate juice.*
  3. Heat 1/4 cup oil in large frying pan and brown onion and garlic. Add all ingredients except the saffron water and lime juice and cook for 3 minutes. Mix well and remove stuffing from heat.
  4. Lay fish out on a baking dish. Place a layer of stuffing on one end of the fish about 1 inch long and gently roll from the stuffing end; pin closed if necessary.
  5. Pour the saffron water, the remaining oil and the lime juice over the fish.
  6. Prepare garnish - Score 1 fresh pomegranate and place in a bowl of water. Break open the pomegranate underwater to free the arils (seed sacs). The arils will sink to the bottom of the bowl and the membrane will float to the top. Sieve and put the arils in a separate bowl. Reserve 2 tablespoons of arils from fruit and set aside. (Refrigerate or freeze remaining arils for another use.)
  7. Place in the oven and bake 10-15 minutes (until the fish flakes easily with a fork), basting from time to time.
  8. Arrange the fish on a serving platter. Pour the sauce from the baking dish over the fish and garnish with walnuts and pomegranate arils.

*For 1 cup of juice, cut 2-3 large POM Wonderful Pomegranates in half and juice them with a citrus reamer or juicer. Pour mixture through a cheesecloth-lined strainer or sieve. Set the juice aside.

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Pistachio Crunch Muffins

  1. Mix flour, sugar, oats, pistachios, baking powder, orange peel and salt in bowl, stirring with spoon until well blended.
  2. Add milk, applesauce, oil and egg all at once. Stir lightly just to mix. Don't over mix or texture will suffer.
  3. Spoon into 12 greased or paper-lined muffin cups.
  4. Spoon topping over.
  5. Bake at 400 degrees F for 18 to 22 minutes or until golden brown, turning pan around after 15 minutes for most even browning.
  6. Cool 5 minutes then remove from pan and cool on wire rack. Makes 12 large muffins.

(Note: For purposes of the study, we made these muffins smaller ~39 g .. or about 1/3 this size. You can make these muffins as large or as small as you wish. You may need to adjust the baking time accordingly.)

Nutrients Per Serving (1 muffin=98g): 334 kcal, 8.7 g protein, 35 g CHO, 19 g Total Fat  (2.3g Sat, 10 g Monounsat, 6 g Polyunsat), 18 mg Cholesterol

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Pistachio Banana Bread Muffins

  1. Preheat oven to 350F.
  2. In a medium sized bowl, combine flour, baking soda, and table salt, stirring with a whisk. Set aside.
  3. In a large bowl, combine the sugars and the butter and beat with hand mixer until well-blended.
  4. Add the Egg Beaters to the sugar/butter mixture and beat well.
  5. Add the banana, sour cream, and cardamom and beat until well-blended.
  6. Then, add the flour mixture and beat at a low speed, just until moist.
  7. Stir in pistachios, making sure that they are incorporated evenly throughout the batter.
  8. Spray muffin tin with non-stick cooking spray.
  9. Distribute batter evenly among the 12 muffin tins.
  10. Place in oven for ~17 minutes and check for doneness. Muffins are done when a toothpick inserted into the center of each muffin comes out clean. Yield: 12 generous muffins.

Nutrients Per Serving (1 muffin = 120g): 336 kcal, 9 g protein, 48 g CHO, 14 g Total Fat (3.3 g Sat, 6.9 g Monounsat, 3.3 g Polyunsat), 11 mg Cholesterol

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Pistachio Pesto

  1. To make 1 cup of pesto, place 2 cups of basil leaves, 2 garlic cloves, and 1 cup of pistachio kernels in a food processor.
  2. Process until smooth, leaving just a bit of texture.
  3. With the food processor’s motor still running, slowly sprinkle in ½ cup olive oil through the feed tube.
  4. Add ½ cup grated Parmesan cheese and a grind of black pepper. Process to combine.

Pesto will keep covered in the refrigerator for up to 3 days. Bring to room temperature before serving.

To store Pesto for a later date or upcoming party, transfer pesto to an ice cube tray. Cover the tray and freeze. When frozen, pop out the cubes into a freezer-safe bag and seal. Store in the freezer until ready for use. Thaw in the refrigerator the night before intended use.

Nutrients Per Serving (2 Tbsp ~30g): 157 kcal, 4 g protein, 4 g CHO, 15 g Total Fat (2.4 Sat, 9.5 Monounsat, 2.5 Polyunsat), 2.9 mg Cholesterol

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Pistachio Chicken Salad

Combine ingredients in a large bowl and mix thoroughly to evenly distribute. Serve atop your favorite whole grain bread or atop a bed of mixed greens. Makes 6 servings.

Nutrients Per Serving (1/2 cup = 94g): 179 kcal, 10 g protein, 13 g CHO, 10.8 g Total fat (1.5 g Sat, 5 g Monounsat, 3 g Polyunsat), 10.4 mg cholesterol

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California Style Pistachio Salad

Dressing:

Salad:

For the dressing, mix together the ingredients with a wire whisk. Let set to mellow flavors. Wash and dry the mixed greens and divide equally among 4 salad plates. Divide chicken, apple slices, blue cheese, and pistachios over salad. Drizzle dressing over each. Makes 4 servings.

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Pistachio Granola

  1. Spray a large nonstick skillet with cooking spray.
  2. Combine sugar and apple juice in skillet and cook over medium-high heat for 3 minutes or until sugar dissolves, stirring frequently.
  3. Stir in oats and remaining ingredients; cook 5 minutes or until granola is lightly browned, stirring frequently.
  4. Spread granola mixture on a large cookie sheet lined with aluminum foil (sprayed with cooking spray).
  5. Allow to cool slightly and place in convection oven for 3-5 minutes to allow granola to harden.
  6. Remove from oven and allow to cool completely.
  7. Once cool, store in an airtight container for up to a week. Yield: 5 cups.