Lime juice, chili powder and pepitas (hulled pumpkin seeds) give this salmon dish a Mexican touch. Best served with wild rice and steamed vegetables. Some people like to add more cilantro and chili powder for a more authentic flavor. Salmon delivers more omega-3 fatty acids to help keep arteries clear and hearts strong than any other popular fish. Omega-3 fatty acids can strengthen the immune system, eyesight and overall health.

Ingredients -
One pound salmon fillet, skinless, in 4 portions
2 tablespoons unsalted pepitas
1 tablespoon butter
1/2 teaspoon grated lime zest
2 tablespoons lime juice
1/4 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ground pepper

Cooking –
Step 1 –
Toast pepitas in a dry skillet and cook 2 to 4 minutes over low heat until browned. Place them in a bowl with butter, lime zest, lime juice and chili powder.
Step 2 –
Coat skillet with cooking spray and add salmon with salt and pepper. Cook until browned, 2 to 4 minutes per side. Move the salmon to a plate. Add butter-lime mix to the hot pan and stir until butter is melted. Serve hot topped with sauce.

Nutrition per Serving –
259 calories
17 g fat
74 mg cholesterol
2 g carbohydrates
24 g protein
0 g fiber
360 mg sodium
458 mg potassium

Sweet Potato Bisque is a vegetarian soup is inspired by the traditional flavors of African peanut soup. You can leave them out, but hot green chilies will add some zip to this recipe. Use cautiously as they can be very spicy. If you don’t have tomato juice, you can use a mixture of tomato paste and water instead.

Ingredients -
2 large sweet potatoes
1/2 cup peanut butter
15-ounce can of vegetable broth
1 tablespoon canola oil
1 small yellow onion
1 clove garlic
3 cups low-salt tomato juice
4-ounce can of diced green chiles
2 teaspoons fresh ginger
1 teaspoon allspice
1/8 teaspoon pepper
Chopped cilantro garnish

Cooking -

Step 1 –
Microwave sweet potatoes 7 to 10 minutes. Set aside to cool.
Step 2 –
Heat oil in saucepan, add onion and cook 2 to 4 minutes. Add garlic and cook one minute and then stir in the juice, green chilies, ginger and allspice. Cook at a gentle boil for 10 minutes.
Step 3 –
Peel sweet potatoes, chop and add half to the pan. Put other half in blender with broth and peanut butter. Puree, add to pot and stir well. Serve when hot. Season with pepper to taste. Garnish with cilantro.

Nutrition per Serving -
299 calories
17 g fat
0 mg cholesterol
32 g carbohydrates
10 g protein
6 g fiber
477 mg sodium
1015 mg potassium

Adding lemon, capers and parsley creates a sauce that can also be good with chicken breasts, fish fillets or veal cutlets. Turkey is a versatile protein. Just 3-ounces of boneless, skinless turkey breast contain 26 grams of protein, 1 gram of fat and no saturated fat. This recipe is great for people who are looking for a balanced nutritious diet while cutting fat intake.

Ingredients –
8 ounces turkey cutlets
1 tablespoon capers
1 cup low-salt chicken broth
2 tablespoons flour
1/4 teaspoon ground pepper
2 teaspoons olive oil
1 onion
1/2 teaspoon thyme
1 tablespoon water
1 tablespoon lemon juice
1 tablespoon chopped parsley

Cooking -
Step 1 –
Combine flour and pepper and rub turkey in mixture. Set 2 teaspoons of the flour mixture aside.
Step 2 –
Heat oil in skillet and add turkey. Cook 2 to 3 minutes per side until browned. Remove from heat and transfer to a plate.
Step 3 –
Add onion, thyme and water and cook about 3 minutes until onions are soft. Sprinkle with left over flour mixture, add broth and simmer for 3 minutes. Add capers, lemon juice and parsley to the sauce. Return the turkey to the pan and cook about 1 minute until heated all the way through.

Nutrition per Serving –
220 calories
6 g fat
48 mg cholesterol
11 g carbohydrates
31 g protein
1 g fiber
300 mg sodium
81 mg potassium

This dish is simple yet fancy enough to serve with company. The fact that it is quick is a bonus. Serve it with a side dish like steamed carrots tossed or green beans.

Ingredients –
One and 1/4 pounds pan fish suitable for baking, skin removed, cut into 4 pieces
One cup cooked shredded potatoes
One 1 tablespoon prepared horseradish
One shallot, finely chopped
One tablespoon prepared horseradish
One teaspoon Dijon mustard
1/2 teaspoon garlic salt
1/4 teaspoon freshly ground pepper
4 teaspoons reduced-fat mayonnaise
1 tablespoon canola oil
1 lemon, quartered

Cooking -

Step 1 –
Combine potatoes, shallot, horseradish, mustard, garlic salt and pepper in a bowl and spread fish with a teaspoon of mayonnaise and top with the potato mixture.
Step 2 –
Heat oil in skillet and place fish potato-side down. Cook 4 to 5 minutes until crispy and brown. Turn fish, reduce heat and cook 5 minutes or until fish flakes easily.

Nutrition per Serving –
200 calories
6 g fat
101 mg cholesterol
9 g carbohydrates
27 g protein
1 g fiber
310 mg sodium
625 mg potassium

This recipe uses vegetables as an unconventional pizza topping to add a peppery flavor and is a healthy option for unhealthy pizzas with a lot of cheese, white crust and very little in the way of good vegetables. This recipe uses a limited amount of cheese, no meat and vegetables for a healthy difference you can taste. The vegetables and crust add vitamins, minerals and fiber.

Ingredients -
One pound pizza dough
Two cups chopped broccoli
1/4 cup water
Five ounces arugula
1/8 teaspoon salt
1/8 teaspoon pepper
1/2 cup pesto
One cup shredded part-skim mozzarella

Cooking -
Step 1 –
Preheat oven to 450°F. Coat baking sheet with cooking spray.
Step 2 –
Roll and place dough on baking sheet. Bake 10 minutes or until crisp on bottom.
Step 3 –
Cook broccoli for 3 minutes. Stir in arugula and cook 2 more minutes more. Season with salt and pepper.
Step 4 –
Spread pesto over crust, top with broccoli mixture and sprinkle with cheese. Bake 10 minutes or until crispy and cheese is melted.

Nutrition per Serving –
323 calories
13 g fat
19 mg cholesterol
33 g carbohydrates
15 g protein
3 g fiber
511 mg sodium
241 mg potassium

St. Patrick’s Day appetizers for those with a true Irish heritage as well as those who are just Irish for the day.

Start with delicious Irish Brown Bread.

You will need:

- 1½ cups all-purpose flour
- 1¼ cups whole-wheat flour
- ¾ cup quick oats
- ½ cup wheat germ
- 2 tsp baking soda
- 1 tsp salt
- 1¾ cups buttermilk
- 2 Tbsp honey

Directions:

1. Preheat oven to 425°F and coat a large baking sheet with cooking spray.
2. Mix flours, oats, wheat germ, baking soda and salt in a large bowl.
3. Whisk buttermilk with honey in a smaller bowl. Add to flour mixture; stir until soft dough forms.
4. Turn dough out onto floured surface and divide into halves. Shape each half into a round loaf.
5. Place both loaves on baking sheet, 3 inches apart; bake 10 minutes.
6. Reduce temperature to 400°F. Continue baking 10 more minutes or until bread sounds hollow when tapped. 7. Remove from oven and allow to cool 15 minutes. Serve alone, with butter, or other spread

Try Hot Pastrami Spread

You will need:

- 2 packages (8 ounces each) cream cheese, softened
- 1/2 cup sour cream
- 2 packages (2-1/2 ounces each) thinly sliced pastrami, chopped
- 1/2 cup finely chopped green pepper
- 1/3 cup chopped pecans or walnuts, optional

Directions

1. Preheat oven to 350° F. Grease a 1-qt baking dish.
2. Beat cream cheese with sour cream until smooth. Fold in pastrami and green pepper.
3. Transfer to the prepared baking dish. Sprinkle with pecans or walnuts if desired.
4. Bake, uncovered, for 25-30 minutes or until edges begin to bubble.
5. Serve with Irish brown bread or bread of choice.

Serve the above described bread and spread along with Easy Irish Colcannon

You will need:

- 2 pounds potatoes, peeled and cubed
- 1 head cabbage, chopped
- 1 bunch green onions, chopped
- 1/4 cup butter, softened
- 1/2 cup half-and-half cream
- salt and black pepper to taste

Directions

1. Place the potatoes, cabbage, and green onions into a large sauce pan, fill with water, and bring to a boil.
2. Reduce heat, cover, and simmer until the potatoes are tender, approximately 20 minutes.
3. Drain the vegetables and place into a large bowl.
4. Mash the potatoes and vegetables with butter until the mixture is chunky, add half-and-half as you mash.
5. Season with salt and pepper and serve.

Cappuccino Smoothie

Ingredients:
1 cup low fat milk
1 teaspoon instant espresso coffee powder
2 tablespoons chocolate syrup
2 ice cubes
1 teaspoon granulated sugar
cinnamon stick

Directions:
In blender, add milk, espresso coffee powder, chocolate syrup, ice cubes and sugar; blend until frothy. Pour into glass and add cinnamon stick.

Orange Star Fruit Smoothie

Ingredients:
1 star fruit, chopped (trim off brown edges and remove seeds)
1 orange, peeled and sectioned
1/2 cup vanilla ice cream
1/4 cup orange juice

Directions:
In blender, puree star fruit and orange sections. Add ice cream and orange juice and blend on lowest speed just until well combined.

Strawberry Energy Smoothie

Ingredients:
1 single-serve citrus flavored energy drink
2 cups frozen strawberries
2 ice cubes

Directions:
In blender add energy drink, frozen strawberries and ice cubes. Blend until smooth and frothy.

Orange Strawberry Coconut Smoothie

Ingredients:
1 orange, peeled and sectioned
2 cups fresh strawberries
1/2 cup coconut milk
4 ice cubes

Directions:
Place all ingredients into blender; blend until smooth.

Banana Peanut Butter Smoothie

Ingredients:
1 small banana
1/8 cup peanut butter
1/2 cup low-fat milk
2 tablespoons honey

Directions:
In a blender, combine banana, peanut butter and milk; blend until smooth.

Raspberry Jello Smoothie

Ingredients:
small package red raspberry jello
1/2 cup milk
1 cup vanilla yogurt
1/2 cup fresh or frozen red raspberries
4 ice cubes

Directions:
Place all ingredients except for the jello into a blender; blend until smooth. Add jello and pulsate for 30 seconds.

Tropical Smoothie

Ingredients:
1 orange, peeled and sectioned
1/8 cup lemon juice
1/4 cup crushed pineapple with juice
1/4 cup milk
1 cup plain yogurt

Directions:
Place all ingredients into blender and blend until smooth.

Carrot Apple Juice Smoothie

Ingredients:
3 medium carrots, thoroughly cooked and cooled
1 1/2 cups apple juice
1 teaspoon honey
dash salt

Directions:
Add carrots, apple juice, honey and dash of salt to blender and blend until mixture is very smooth.

Chocolate Mint Smoothie

Ingredients:
2 cups milk, divided
1/4 cup instant cocoa powder mix
1/8 teaspoon peppermint extract
1 pint french vanilla ice cream

Directions:
Heat 1/2 cup milk until warm. Place warm milk and cocoa powder mix in blender; pulsate until smooth. Add remaining 1 1/2 cups milk, peppermint extract and ice cream to blender and process until smooth.

Salads are a versatile meal that can not only be healthy, but delicious as well. These recipes are great for both lunch and dinner, and are easy to make.

A Grilled Chicken Salad is an extremely healthy choice and delicious as well. To make a mouthwatering chicken salad you need

1/2 pound of chicken breasts. Skinned and boneless
¼ cup of pecans
¼ onion, minced
½ cup of fresh sliced strawberries
Your favorite salad mix

Lightly oil the chicken and grill over high heat, remembering to cook thoroughly. Once done, cut into small, bite size pieces. Crush the pecans and sprinkle over the top of the salad mix. Add the minced onion, sliced strawberries and chicken. Drizzle salad dressing over the top.

Another great meal choice is a Teriyaki Steak Salad. This salad is an excellent source of protein and is a healthy choice. For this salad you need

½ pound of steak, preferably rib eye
Your favorite Teriyaki sauce
1 ounce Shredded Mozzarella cheese
2 tablespoons of dried cranberries
Your favorite salad mix

Slice the steak into thin strips and marinate with teriyaki sauce for 25 minutes. Sauté in a skillet over medium-high heat until cooked through. Add cranberries, mozzarella cheese, and steak over salad mix. Drizzle a few tablespoons of unused teriyaki sauce over salad.

If you’re in the mood for a fresh tropical salad, look no further than a Caribbean salad. This salad is full of taste and low on fat.

½ pound of chicken. Skinless and boneless
¼ cup mandarin orange slices
¼ cup pineapple chunks
2 tablespoons of dried cranberries
1 tablespoon of sliced almonds
1 tablespoon of minced Spanish onion
1 tablespoon of fresh cilantro
Honey mustard dressing
Salt and pepper
Your favorite salad mix

Lightly oil, salt and pepper the chicken breast and grill over high heat. Once cooked, dice into bite size pieces. Add pineapple chunks, orange slices, cranberries, almonds, and onion to salad mix. Add chicken and garnish with fresh cilantro. Add honey mustard dressing.

If you’re in the mood for a truly unique salad, look no further than an Apple and Chorizo salad. This salad is far from ordinary.

6 ounces of Chorizo sausage
1 small Granny Smith apple
¼ cup of crumbled blue cheese
Your favorite salad mix

Slice the chorizo sausage into quarter thick slices (about ¼ of an inch) and brown in a sauté pan with some oil. Slice the apple into bite size pieces. Add all ingredients to salad mix and top with your favorite dressing.