This dish can do wonders for both your heart and waistline! It contains heart-healthy omega-3 fatty acids from the fish. And it has about one-tenth the sodium that’s in many restaurant entrees. That’s very good news for your blood pressure! Also, this recipe adds up to only about 200 calories.
For many of us time-pressed cooks, a recipe with just a few ingredients PLUS great flavor PLUS healthy Pritikin guidelines is, well, culinary heaven. Here is a refreshing and super-simple gourmet dessert (thank you, Chef Anthony!)
This one’s always a favorite in our dining room at the Pritikin Longevity Center, and it’s so easy to whip up at home. Pair with a baked or sweet potato, or a quick-cooking whole grain like couscous. Or slice your chicken up and enjoy with a big green salad plus any other veggies you have on hand.
This healthy recipe pairs well with just about anything — salmon, chicken, or game meat like bison and venison. It’s also a superb go-to for quick-fix lunches or snacks. Ladle some into whole-wheat tortillas stuffed with crunchy veggies. Pour a cup or two into some chicken or vegetable stock for an easy soup. Or blend a big scoop of your beans and rice with a big bowl of lettuce greens and sliced tomatoes for a filling lunch salad.
Double or triple the recipe for a great potluck party side dish. On busy weeknights, it’s also wonderful to have on hand in the fridge. Scoop some of your black bean salad into a whole-wheat tortilla, or blend with some crispy Romaine lettuce for a really big-sized salad. Enjoy with some fresh corn on the cob.
Here’s an easy spicy dinner. While your chicken is simmering on the stove, prepare a tasty quick-cooking whole grain like quinoa or brown rice (convenient fast-cooking versions of brown rice are now in supermarkets). And, in keeping with the Mexican theme of the evening, jazz up your grains with some fresh low-sodium salsa. Got leftover chicken breasts? Freeze them for future dinners or lunchtime sandwiches.
Ever had green salsa, or salsa verde? If so, you’ve had tomatillos, a tiny green fruit known as the “Mexican Green Tomato.” They have a wonderful lemony herb flavor that, in this popular soup at the Pritikin Longevity Center, displaces any need for harmful seasonings like salt. Tomatillos are shrouded in a papery husk, something like onion husks. They’re easy to remove, and be sure to do so before dicing and roasting your tomatillos.
If you like desserts with a bit of bite, you’ll love this fanciful combination of luscious fruit, Dijon mustard, garlic, and cilantro. So much flavor! And at such a low calorie cost — only about 60 calories per serving. If you don’t have fresh berries, frozen are fine. Do look for no-sugar-added versions. All you want to see in the Ingredient List is berries.