Eating lighter for Spring

I was working in Manhattan yesterday and the city was definitely experiencing a sort of Spring Fever, although we won't technically reach the season for another couple of weeks. It was 50 degrees and sunny, the streets were packed with shoppers, the Union Square Greenmarket was blooming with beautiful flowers, fruits, and vegetables. It's a perfect time to start integrating more fresh foods into your diet, moving away from the heavier and more warming foods of winter, and enjoying the lighter fare of the season. Here are a couple of low-fat and highly nutritious recipes that I'm looking forward to making this year courtesy of Fiona Hayes' Low-Fat cooking newsletter. For best flavors, always look for organic and fresh ingredients as close to harvest as possible!




Pea and Mint Soup

This low fat, high fiber pea and mint soup with chopped parsley makes a fragrant and flavorful spring lunch or appetizer. Serve hot or cold, depending on the weather, and top with a dollop of low fat or fat free sour cream and mint sprigs.

INGREDIENTS:

• 2 tsp olive oil
• 1/2 cup shallots, finely chopped
• 1 pound frozen or fresh (shelled) green peas
• 1/4 cup fresh mint, chopped
• 1/4 cup fresh parsley, chopped
• 3 cups fat free, reduced sodium chicken broth (or vegetable broth)
• 4 tbsp fat free or low fat sour cream or plain yogurt plus mint sprigs for garnish

PREPARATION:

Heat oil in a large pot or Dutch oven. Sauté shallots on a low heat until softened. Add peas, mint, parsley and broth, stirring well. Bring to a boil then simmer, partially covered, for 20 minutes.

Transfer to a blender, reserving some of the liquid, and puree until smooth.

Add remaining liquid depending on desired thickness of soup. Ladle into 4 bowls and top with mint and yogurt or sour cream if desired.

Per Serving Calories 130, Calories from Fat 24, Total Fat 2.6g (sat 0.4g), Cholesterol 0.4g, Sodium 579mg, Carbohydrate 19.2g, Fiber 5.8g, Protein 7.4g

Spring Salmon Salad

This is a wonderful way to step up your intake of veggies, as well as increasing your intake of heart-healthy omega-3 fatty acids. You can easily substitute tuna for the salmon and get similar benefits. Make this lower fat basic vinaigrette dressing, or use your own favorite low fat or fat-free dressing.

INGREDIENTS:

• 1 medium head of red lettuce
• 2 hard cooked eggs, yolks removed
• 2 medium, vine-ripe tomatoes cut into wedges
• 1 cup cooked asparagus tips
• 1 small red onion, thinly sliced
• 1 small yellow pepper, cut into strips
• 1 7.5 ounce can of pink salmon
• 
  
• For the Vinaigrette Dressing:
• 1 tbsp extra-virgin olive oil
• 1/4 cup balsamic vinegar
• 2 tbsp water
• 11/2 tsp Dijon mustard
• 1 garlic clove, crushed

PREPARATION:

Rinse and dry lettuce leaves. Tear into pieces and divide among four bowls or plates.

Combine chopped cooked egg whites, tomato, asparagus, onion and pepper. Arrange on top of lettuce.

Drain salmon and flake on top of vegetables.

In a small bowl, whisk vinaigrette ingredients together until emulsified. Drizzle a little over each plate or bowl.

Serves 4.

Per Serving (without dressing): Calories 148, Calories from Fat 40, Total Fat 4.4g (sat 0.9g), Cholesterol 23mg, Sodium 341mg, Carbohydrate 11.4g, Fiber 3.1g, Protein 15.7g

Salad with dressing: Calories 191, Calories from Fat 70, Total Fat 7.8g (sat 1.4g), Cholesterol 23mg, Sodium 386mg, Carbohydrate 14.6g, Fiber 3.1g, Protein 15.7g

Farfalle Pasta with Asparagus and Cherry Tomatoes

Crisp bright green asparagus and sweet red cherry tomatoes tossed with farfalle (bow tie) pasta makes a colorful and delightful spring supper. Serve with some crusty bread or a green salad on the side.

INGREDIENTS:

• 1 tbsp olive oil
• 1/4 cup minced shallots
• 2 garlic cloves, crushed
• 1 pound of medium asparagus spears, chopped into 1 1/2-inch pieces
• 1 pint cherry tomatoes, halved
• 12 ounces farfalle (bow tie) pasta
• 1/4 cup fresh basil, finely chopped
• Freshly ground black pepper
• 1/4 cup freshly grated parmesan cheese

PREPARATION:

Heat oil in a large skillet over a medium-high heat. Add garlic and shallots and cook for two minutes. Reduce heat to medium and add tomatoes; sauté until very soft, about 5 minutes. Stir in asparagus pieces and cook until bright green, about 2 minutes.

Stir in basil and sprinkle with pepper.

Meanwhile, cook pasta according to directions on package. Drain and empty into in a large pasta bowl. Add asparagus and tomato mixture, sprinkle cheese and toss well.

Serves 6.

Per Serving: Calories 280, Calories from Fat 44, Total Fat 5g (sat 1.1g), Cholesterol 3mg, Sodium 84mg, Carbohydrate 48.1g, Fiber 4.2g, Protein 10.9g

Check back for more light and low-fat recipes and visit the Jaya Bodywork health page to see some of the positive changes massage can make in your overall well-being.