Sectioning a Grapefruit

Have you ever felt like eating a grapefruit but didn’t want to take the time to do it the way your mom used to for your breakfast? Tired of struggling to remove the bitter pith (the white fibrous layer over the flesh)? Chef Daniel Chong-Jimenez demonstrates a quick and effective way to section a grapefruit during our Culinary Health Club Celebrity Chef Event in Monson last weekend. Just click on the link below to watch the video. When you’re done sectioning, squeeze what’s left in your hand into a glass for a refreshing drink. Now there are no more excuses not to incorporate these delicious and nutritious powerhouses into your diet!

 

IMG_3167

 

Sectioning a Grapefruit

Citrus Beef & Pepper Stir Fry

High in vitamin C, heart-friendly grapefruits support the immune system. These super metabolism boosters are a great addition to any diet. 

 

Citrus Beef & Pepper Stir Fry

Serves 4

 

 

Ingredients       

  • 1 tablespoon sesame oil
  • 8 ounces bottom round roast, trimmed, cut into thin strips
  • 1 orange bell pepper, julienned
  • 4 scallions, chopped
  • 1 jalapeno pepper, seeded and minced
  • 2 cloves garlic, finely chopped
  • 2 cups snow peas, trimmed and halved diagonally
  • 4 ounces large portobello mushrooms, sliced
  • 1 teaspoon hoisin sauce
  • 1 tablespoon fresh grapefruit juice
  • 3 cups arugula

 

Preparation

  1. In large skillet or wok, heat oil over high. Add beef and stir-fry until browned, about 1 minute. Remove with slotted spoon and set aside. Add bell pepper, scallions, jalapeno pepper, and garlic and cook for 2 minutes. Add snow peas and mushrooms and cook for 2 minutes more.
  2. Return beef to skillet and add hoisin sauce and grapefruit juice. Cook, stirring, until beef and vegetables are just tender, about 2-3 minutes. Remove skillet from heat and stir in arugula until just wilted. Serve immediately.

 

Make It A Meal

 

CHC suggestion: Serve with Steamed Brown Rice

                                                                

 

 

                                                                                                                                                                                                                                                                                                                                                                        022615

Lentil & Sweet Potato Stew

Rich in vitamin B6 to protect your heart and vitamin A to help fight cancer and protect eyesight, fiber-filled sweet potatoes are nutritional powerhouses.

 

Lentil & Sweet Potato Stew

Serves 4

  

Ingredients

             

  • 1 tablespoon extra virgin olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 tablespoons tomato paste
  • 2 teaspoons ground cumin
  • 1 teaspoon ground cinnamon
  • 1 teaspoon sea salt
  • 1/4 teaspoon cayenne pepper
  • 2 large sweet potatoes, peeled and cut into 3/4″ dice
  • 1/2 cup brown or black lentils
  • 2 cups low sodium vegtable stock
  • 1 tablespoon fresh grapefruit juice
  • 1/4 cup nonfat plain Greek yogurt
  • 2 tablespoons fresh cilantro, chopped
  • 2 tablespoons slivered almonds

 

 

Preparation

 

 

  1. In large saucepan, heat oil over medium-high. Add onion and garlic and cook, stirring occasionally, for 5          minutes. Add tomato paste, cumin, cinnamon, salt, and cayenne and stir to combine. Add sweet potatoes,               lentils, and stock, and bring to a boil. Reduce heat to low and simmer, uncovered, stirring occasionally, until            sweet potatoes and lentils are tender, about 25 minutes.
  2. Remove pot from heat and stir in grapefruit juice. Garnish with a dollop of yogurt, and sprinkle with cilantro               and almonds. Serve hot.

 

 

 

Make It A Meal

 

CHC suggestion: Serve with a Green Salad

                                                                

 

                                                                                                                                                                                                                                                                                                                                                                        022515

Quinoa Kale Chicken Salad with Ginger Dressing

High in vitamin C, heart-friendly grapefruits support the immune system. These super metabolism boosters are a great addition to any diet.

Quinoa Kale Chicken Salad with Ginger Dressing

By Chef Daniel Chong-Jimenez

Serves 4

 

 

Ingredients

 

       For the salad:

2     cups      destemmed, chopped kale

1     cup quinoa, cooked

1     cup        grapefruit segments, diced

1     cup chopped, grilled chicken breast, skinless, boneless

½    cup grape tomatoes, halved

½    cup red onion, fine julienne

¼    cup cashews, raw, chopped

1     tbspn     toasted sesame seeds

 

For the dressing:

1     tbspn     ginger juice, fresh (grate and squeeze pulp for juice)

½    cup        grapefruit juice, fresh

2     tbspn     extra virgin olive oil

1     tbspn     honey

2     tsp Sriracha

      

             

Preparation

 

 

  1. Place the salad ingredients in a bowl.
  2. In a separate bowl, place the dressing ingredients.
  3. Combine with a whisk or fork until smooth and frothy.
  4. Drizzle the dressing over the salad mix, tossing occasionally.
  5. Serve.

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meal

                                                                

                                                                                                                                                                                                                                                                                                                                                                        022415

Sweet Potato Cheddar Griddle Cakes

Rich in vitamin B6 to protect your heart and vitamin A to help fight cancer and protect eyesight, fiber-filled sweet potatoes are nutritional powerhouses. 

Sweet Potato Cheddar Griddle Cakes

By Chef Daniel Chong-Jimenez

Serves 4

 

Ingredients

 

2 cups sweet potato, cooked

1/4 cup low fat cheddar cheese, shredded

2 tablespoons whole wheat flour

2 tablespoons vegetable oil

1 teaspoon sea salt

½ teaspoon freshly ground black pepper

1/4 cup pure maple syrup

 

 

Preparation

 

 

1.  Fluff the cooked sweet potato with a fork (do not use skin, do not use hot).

2. Sprinkle the flour, cheese, salt and pepper over the potato.

3. Fold the ingredients together until smooth.

4. Use a small scoop to portion out.

5. Heat a skillet to medium-high heat.

6. Add a little oil.

7. Place the potato mix on the hot, oiled skillet.

8. Brown for approximately 4 minutes, flatten slightly, turn and brown.

9. Serve hot.  Drizzle with maple syrup.

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meal

 

 

 

022315

Spicy Sweet Potato Shrimp Pancakes

Rich in vitamin B6 to protect your heart and vitamin A to help fight cancer and protect eyesight, fiber-filled sweet potatoes are nutritional powerhouses. 

 

Spicy Sweet Potato Shrimp Pancakes

Serves 4

 

 

Ingredients

 

 

1 pound medium shrimp, shelled & deveined

• 1 fresh Thai chili, seeded & finely minced

• 6 scallions, thinly sliced

• 1 1/4 cups zucchini, shredded

• 1 large sweet potato, shredded

• 1 tablespoon fresh cilantro, chopped

• 2 tablespoons cornstarch

• 2 egg whites

• 1 tablespoon extra virgin olive oil

• lime wedges, for serving

 

 

 

Preparation

 

 

1. In food processor or blender, chop shrimp on pulse until the consistency of thick paste. Transfer to large bowl. Add chili, scallions, zucchini, sweet potato and cilantro and stir to combine. Add cornstarch and stir well to combine. In small bowl, beat egg whites, then add to bowl with shrimp.

2. Heat oil in large skillet over medium-high. When hot, add shrimp mixture by 1/4 cupfuls to skillet, working in batches, if necessary. Cook until both sides are golden brown and shrimp is cooked through, about 3 minutes per side. Serve warm with lime wedges.

 

 

Make It A Meal

 

CHC suggestion: Dipping Sauce: Combine 2/3 cup lowfat plain Greek yogurt, 2 teaspoons sesame seeds and hot chili oil, to taste.

 

 

 

022015

Chinese New Year’s Hot Pot

This quick and delicious soup is teeming with heart-healthy vegetables, like bok choy. Bok chou also speeds up the metabolism of estrogen, lowering the risk of certain types of cancer.  

Chinese New Year’s Hot Pot

Serves 4

 

Ingredients

 

2 cups low sodium chicken broth

• 4 ounces whole grain spaghetti

• 1 pound bok choy, root end removed, leaves coarsely chopped

• 1 pound carrots, sliced into coins

• 3/4 pound lean pork, trimmed, cut into 1/2″ cubes

• 1 cup green cabbage, shredded

• 4 scallions, minced

• 1 tablespoon low sodium soy sauce

• 1 tablespoon rice vinegar

• 1 tablespoon fresh ginger, finely minced

 

Preparation

 

1. In large pot, bring chicken broth and 2 cups water to boil. Add pasta, reduce heat to medium-high and cook for 3 minutes.

2. Stir in bok choy, carrots, pork, cabbage, soy sauce, vinegar, ginger and 1 cup water and simmer for 5 minutes, or until pork is completely cooked through. Remove from heat and add scallions. Serve hot.

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meal

 

 

 

021915

Frozen Grapefruit Zest Yogurt

High in vitamin C, heart-friendly grapefruits support the immune system. These super metabolism boosters are a great addition to any diet.  

Frozen Grapefruit Zest Yogurt

Makes 12

 

Ingredients

 

 

2 cups low fat plain Greek yogurt

• 1 1/2 tablespoons grapefruit rind, finely grated

• 2 cups mixed berries (eg. raspberries, blueberries, blackberries)

• fresh mint sprigs, for garnish

 

 

 

Preparation

 

 

1. 2 hours before preparing recipe, set freezer to its coldest setting. Line 12-cup muffin pan with muffin cups, or use small ramekins on a baking sheet.

2. In large bowl, combine yogurt and grapefruit zest. Add berries and stir to combine well. Spoon yogurt mixture into muffin cups or ramekins and freeze for 2 hours, or until just frozen. Top each cup with a few berries and mint sprig. Serve immediately.

 

 

 

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Low Calorie Dessert or Breakfast

 

 

 

 

 

021815

Chicken & Grapefruit Stir Fry

High in vitamin C, heart-friendly grapefruits support the immune system. These super metabolism boosters are a great addition to any diet. 

 

Chicken & Grapefruit Stir Fry

Serves 4

 

 

Ingredients

 

2 tablespoons sesame oil, divided

• 1 tablespoon fresh ginger, finely minced

• 1 pound boneless, skinless chicken breast, cut into 3/4″ cubes

• 2 cups fresh broccoli florets

• 1/2 cup low sodium chicken broth

• 1/8-1/4 cup fresh grapefruit juice

• 2 tablespoons low sodium soy sauce

• 1 1/2 teaspoons cornstarch

• 1 cup fresh grapefruit segments

 

 

 

Preparation

 

 

1. Over medium bowl, segment grapefruit, removing peel and pith, making sure to catch all juices. In large skillet, heat oil over medium-high. Add ginger and cook until golden, about 2 minutes. Add chicken and stir-fry until cooked through, about 4 minutes. Remove chicken and ginger to plate and set aside. To skillet, add broccoli and 1/4 cup water. Cover and steam for 3 minutes.

2. Return chicken to skillet. Add grapefruit juice, soy sauce and chicken broth. In small bowl, whisk cornstarch with 1 1/2 teaspoons water, then add to skillet. Increase heat to high and cook, stirring constantly, until sauce thickens. Add grapefruit sections and gently stir to combine and heat through. Serve warm.

 

 

 

 

 

Make It A Meal

 

CHC suggestion: Steamed Brown Basmati Rice

 

 

 

021715

Edamame Soba Noodle Salad

Heart-healthy edamame are packed with protein, fiber and vitamins, which can help reduce cholesterol.

 

Edamame Soba Noodle Salad

Serves 4

Ingredients

1 1/2 cups frozen edamame, shelled

• 1/2 pound daikon, julienned

• 8 ounces soba noodles

• 2 tablespoons rice vinegar

• 1 tablespoon mirin

• 1 tablespoon sesame oil

• 2 teaspoons local honey

• 1 teaspoon fresh ginger, grated

• 1 tablespoon fresh cilantro, chopped

• 1 red bell pepper, julienned

• 1 tablespoon sesame seeds, toasted

 

 

 

Preparation

 

 

1. Bring a large pot of water to boil. Add edamame and cook for 3 minutes. Remove to large bowl with slotted spoon. Add daikon and cook for 30 seconds, then immediately remove to bowl with ice water using slotted spoon. Drain and place on paper towels.

2. Return water to boil. Add noodles and cook until al dente, about 3-5 minutes. Drain. In large bowl, whisk together vinegar, mirin, oil, honey, and ginger. Stir in cilantro. Add bell pepper, edamame, daikon and

noodles, and toss to coat. Sprinkle with sesame seeds. Can be served room temperature or chilled.

 

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal

 

 

 

021615