The Anti-Aging Diet - Pt.5

Can what you eat help you age gracefully?
(continued)
Antiaging Recipes continued...

Yield: 3 servings (2 patties each)
Per serving: 369 calories, 26 g protein, 25 g carbohydrate, 18 g fat (2.5 g saturated fat, 9.5 g monounsaturated fat, 5.7 g polyunsaturated fat), 120 mg cholesterol, 2.5 g fiber, 274 mg sodium. Calories from fat: 44%.

Cedar Baked Salmon With Watercress Yogurt Sauce
WebMD Weight Loss Clinic members: Journal as 1 serving of fatty fish without added fat.

This recipe was inspired by chef Judson Simpson, executive chef for the House of Commons in Canada.

1 1/2 pounds salmon fillets, boneless and skinless
2 cedar shingles -- untreated
Canola cooking spray
1 bunch watercress, picked and blanched
1 green onion, chopped
1/2 cup light vanilla yogurt
1 tablespoon fresh dill, chopped
2 tablespoons light sour cream
2 tablespoons fat-free half-and-half (or low-fat milk)
½ teaspoon Worcestershire sauce
1/2 teaspoon Dijon mustard
1/2 teaspoon black pepper
1/2 teaspoon salt

* Soak cedar shingles in water for 2 hours. Dry briefly, then coat the cooking side of the shingle with canola cooking spray.
* Place salmon fillets on the cedar shingles and bake at 425-degrees for 10-15 minutes, depending on the thickness of the salmon (about 10-12 minutes per inch at the thickest end).
* Meanwhile, chop blanched watercress and add it to an 8-cup measure or medium-sized bowl, along with the green onions, yogurt, dill, sour cream, half-and-half or milk, Worcestershire sauce, Dijon mustard, black pepper and salt.
* Serve each salmon filet with a healthy dollop of the watercress yogurt sauce.

Yield: 4 servings
Per serving: 280 calories, 37 g protein, 4 g carbohydrate, 12 g fat, 2.5 g saturated fat, 98 mg cholesterol, .2 g fiber, 269 mg sodium. Calories from fat: 40%.

Fun Fall Snack Mix

WebMD Weight Loss Clinic Members: Journal as 2 tablespoons nuts OR 1 portion medium dessert.

This fruit and nut mixture offers a taste of fall, with the pumpkin spice and dried cranberries.

1 cup diced dried apricots
1/2 cup dried cherries or cranberries
1/2 cup unsalted or lightly salted roasted almonds or sunflower seeds
1 1/2 cup unsalted or lightly salted roasted peanuts
1/2 teaspoon pumpkin pie spice
1/3 cup white chocolate chips (optional)

* Add all of the ingredients to a gallon-sized plastic bag and seal.
* Toss the bag around to mix all of the ingredients well.

Yield: Makes 3 1/2 cups or 10 servings (1/3 cup each); or 4 cups if adding white chocolate chips
Per serving (1/3 cup each): 208 calories, 7 g protein, 19 g carbohydrate, 14.5 g fat (1.9 g saturated fat, 0 mg cholesterol, 3 g fiber, 2 mg sodium. Calories from fat: 56%.
NOTE: If you add the white chocolate chips, it will add 30 calories, 2 grams fat, and 1 gram saturated fat to each serving.

Tangerine Freeze

WebMD Weight Loss Clinic members: Journal a small serving as 1/2 cup low-fat yogurt sweetened with fruit or frozen + 1 portion fresh fruit.

This is a great recipe to try if you're looking for a way to "hide" yogurt. You'll never know there's yogurt in this fruity freeze.

1 cup tangerine or orange segments (mandarin oranges from can or jar, drained, can also be used)
6 to 8 ounces orange-flavored yogurt (light or regular can be used)
1/3 cup orange or tangerine juice (as fresh as possible)
1 cup crushed ice

* Place tangerine or orange segments in a plastic bag or container to freeze for at least an hour.
* Add frozen tangerine or orange segments to blender or food processor along with the yogurt and orange juice. Blend until smooth. Add in a cup of crushed ice and blend until smooth.
* Pour into a tall glass or two smaller glasses and serve.

Yield: 1 tall glass or two small smoothies
Per small serving: 148 calories, 4.5 g protein, 31 g carbohydrate, 1.2 g fat, .6 g saturated fat, 3.5 mg cholesterol, 2 g fiber, 51 mg sodium. Calories from fat: 7%.

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