Here’s a quick and easy recipe from the new book from the editors of Health magazine – The CarbLovers Diet: Eat What You Love, Get Slim For Life. The book reveals new research that shows how eating the right kinds of carbs can help you lose weight and keep it off. I believe different foods work for different people – whether you eat low or high carb or somewhere in between – as long as the foods are healthy. See more info on the book here. Enjoy the recipe!

From the book: Salmon, like tuna, is packed with metabolism-boosting omega-3 fatty acids. This dish also features CLA in the cheese, Resistant Starch from the potatoes, and fiber from the greens.

Prep: 8 minutes
Cook: 12 minutes
Total Time: 20 minutes
Makes: 2 servings

1 (6-ounce) salmon fillet (about 1-inch thick)
Cooking spray
2 medium potatoes
Salt and pepper, to taste
4 tablespoons shredded Parmesan cheese
2 cups mixed salad greens
1 cup chopped tomatoes
2 tablespoons low-fat balsamic vinaigrette
1 lemon

1. Heat a nonstick skillet or grill pan over medium-high heat. Coat fish with cooking spray. Add fish to pan, and cook 6 minutes on each side or until fish flakes easily when tested with a fork.
2. While fish cooks, pierce potatoes with a fork; arrange in a circle on paper towels in a microwave oven. Microwave at HIGH 8–10 minutes, turning potatoes after 5 minutes. Let stand 5 minutes.
3. Cut the cooked potatoes in half, and sprinkle with the salt, pepper, and Parmesan cheese.
4. Combine greens, tomatoes, and vinaigrette in a bowl; toss gently.
5. Cut lemon in half, and squeeze lemon juice over fish. Serve salmon with potatoes and salad.

Serving size: 3 ounces salmon, 2 potato halves, and 1 ½ cups salad
Calories 410; Fat 12g (sat 3g, mono 2g, poly 2g); Cholesterol 50mg; Protein 30g; Carbohydrate 49g; Sugars 7g; Fiber 7g; RS 2.1g; Sodium 660mg

[Reprinted with permission]

[Disclosure: I received a complimentary copy of this book]

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As you get ready for Thanksgiving, check out the FFTV go-to guide below to help make your holiday healthy, trouble-free, and fun! From healthy recipes to food safety to trivia, we’ve got you covered.

Turkey Troubles?

Just in case you have any food safety questions or problems as you cook your turkey – remember, you can call the USDA Meat & Poultry Hotline: 1-888-674-6854. It’s open on Thanksgiving Day from 8:00 a. m. to 2:00 p. m., Eastern Time. And make sure you use a meat thermometer, okay?

Trim the fat and calories, not the flavor

Lighten up your meal with these tips and/or try these healthy versions of traditional Thanksgiving dishes:

• “Healthified” Stuffing

• Garlic Potato Mash

• Pumpkin Pie Mousse with Toasted Pecans

Thanksgiving fun!

While you’re enjoying time with your family and friends, try one of these fun games:

• Turkey trivia

• Super fun Thanksgiving calorie quiz

As for me, I’ve still got a few things to do before family arrives for the big day. So, I am outta here until Monday. Enjoy the holiday, everyone!

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Oh, man! Have you checked out the mouthwatering recipes at The Healthy Irishman yet? The pictures are gorgeous, the ingredients are fresh, and the healthy dishes are all created by esteemed chef, Gavan Murphy. This is one of the many recipes that caught my eye. Here’s what Gavan has to say about his Healthy Potato Salad:

This is potato salad my way. That means no mayo. Instead I use whole grain mustard dressing mixed with fresh herbs to dress the potatoes which makes for a clean fresh taste that won’t weigh you down. Literally. Good news for your bikini/mankini body. Bring on summer!

RECIPE:
Serves 2

8oz baby red potatoes – halved
1 garlic clove – minced
1/2 red onion – thinly sliced
3 tbsp olive oil
2 tbsp green onion (scallions) – thinly sliced
S&P

Vinaigrette:
1 tbsp whole grain mustard
1 garlic clove – peeled & chopped
1 tbsp fresh oregano
1/2 lemon – juiced
1/2 cup olive oil
S&P to taste

Pop the mustard, garlic, lemon juice and oregano in a food processor and with the machine running drizzle in the olive oil. Taste and season with S&P. Alternatively if you haven’t got a processor, add the mustard, minced garlic, chopped oregano and lemon juice in a bowl. Stir and whisk in the olive oil to lend. Taste and season. This recipe will make more than you need for this dish so don’t add it all in at once.

DIRECTIONS:

Preheat oven 400F. Begin by tossing the potatoes in 1 tbsp olive oil, S&P and garlic. Place on a foiled oven tray in a single layer and roast for 20 minutes, approx or until cooked. Once roasted, let sit on tray for 5 minutes (they’ll be easier to peel off the foil and won’t stick). Meanwhile saute the onions in 2 tbsp on medium low heat for 20-25 minutes, stirring occasionally. You want to caramelize them and not burn them on a higher heat. By caramelizing them the natural sugar of the onions will come out and give your salad a delicious flavor. Once cooked take off the heat and let cool.

To assemble salad:
Place the potatoes, onions & scallions in a large mixing bowl. Add 1 tbsp of dressing to coat. Toss well. Taste and season with S&P. If you need more dressing go for it but keep in mind the potato salad should not be runny or drenched in dressing. A light coating is perfect.

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Whoa – that’s more than 10 pounds a month! And I bet some of that potato eating happens on Thanksgiving, huh?

More T-Day info for you – we’ve got some Turkey Trivia, tips on how to Trim the fat, not the flavor, the low down on that turkey’s temperature, HG’s Save-the-Day Stuffing, and Too-Good-to-Deny Pumpkin Pie. Enjoy the holiday!

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When the cooler temperatures hit, I hit the soup – one of my favorite meals in the fall and winter. This recipe – first seen on Belief.net – comes to us from Janice Taylor, author of the fantasticly funny, offbeat, and unique book, All is Forgiven, Move On – Our Lady of Weight Loss’s 101 Fat-Burning Steps on Your Journey to Sveltsville.

Leeky Chicken Soup

Serves 6

Ingredients:
2 tablespoons olive oil
10 medium leeks, trimmed, sliced, and well-washed (approx. 2 cups)
2 large baking potatoes, grated
2 medium carrots, grated
1 bunch parsley, chopped
8 cups chicken broth or vegetable broth (There are some great brands now that are organic and low-sodium.)
Salt and freshly ground pepper to taste

Instructions:
1. Heat the oil in a 6-quart pot over medium heat.
2. Add the leeks, potatoes and carrots.
3. Sauté until softened, 5 to 10 minutes. (If you feel that you need more oil, try adding a bit of water instead.)
4. Add the parsley, broth, salt, and pepper.
5. Bring to a boil.
6. Reduce the heat to low and simmer, covered for about 40 minutes or until tender.

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From Cooking Light
Yukon gold and Finnish potatoes have such a rich, creamy texture, you’ll think they’ve already been buttered.

Ingredients:
2 pounds peeled Yukon gold or Finnish potatoes, cut into 1-inch pieces
5 garlic cloves
1/4 cup skim milk
1/2 cup fat-free sour cream
1/2 teaspoon salt
1/8 teaspoon white pepper

Directions:
Place potatoes and garlic in a saucepan. Cover with water; bring to a boil. Reduce heat, and simmer 15 minutes or until tender; drain. Return potatoes to pan. Mash to desired consistency.

Heat milk and sour cream in a small saucepan over low heat until warm, stirring constantly. Add milk mixture, salt, and pepper to potatoes, stirring until well-blended.

Note: This recipe can be cut in half easily to serve 2.

Makes: 4 servings
Serving Size: 1 cup
Each serving provides: CALORIES 163 (2% from fat); FAT 0.3g (sat 0.0g,mono 0.0g,poly 0.0g); PROTEIN 8.6g; CHOLESTEROL 0.0mg; CALCIUM 94mg; SODIUM 344mg; FIBER 4.1g; IRON 7.4mg; CARBOHYDRATE 32.2g

Source: Cooking Light, OCTOBER 1996

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These Oven French Fries are so tasty, they’ll satisfy your craving for the real deal!

Ingredients:
2 pounds potatoes
8 cups ice water
1 tsp garlic powder
1 tsp onion powder
1/4 tsp salt
1 tsp white pepper
1/4 tsp allspice
1 tsp hot pepper flakes
1 Tbsp vegetable oil

Directions:
1. Scrub potatoes and cut into 1/2-inch strips.
2. Place potato strips into ice water, cover, and chill for 1 hour or longer.
3. Remove potatoes and dry strips thoroughly.
4. Place garlic powder, onion powder, salt, white pepper, allspice, and pepper flakes in plastic bag.
5. Toss potatoes in spice mixture.
6. Brush potatoes with oil.
7. Place potatoes in nonstick shallow baking pan.
8. Cover with aluminum foil and place in oven at 475-degrees for 15 minutes.
9. Remove foil and continue baking uncovered for additional 15-20 minutes or until golden brown. Turn fries occasionally to brown on all sides.

Yield: 5 servings
Serving size: 1 cup
Each serving provides: Calories: 238, Total fat: 4 g, Saturated fat: 1 g, Cholesterol: 0 mg, Sodium: 163 mg, Total fiber: 5 g, Protein: 5 g, Carbohydrates: 48 g, Potassium: 796 mg

Source: U.S. Department of Health & Human Services

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