4-5 servings of fruit/vegetables, high in antioxidants and fiber
Snacks: edamame, almonds with sea salt, red grapes
Beverages: Red Wine and Iced Green Tea
Appetizer: Roasted Brussel Sprouts/Shallots/Red Pears
- 2 pounds Brussel sprouts trimmed and halved
- 2 red Bartlett pears, cored and cut into wedges
- 6 shallots, quartered
- 10 fresh thyme sprigs
- 3 Tbs. olive oil
- Coarse salt and ground pepper
- 2 Tbs fresh lemon juice
- Preheat oven to 425. On two large rimmed baking sheets, toss Brussel Sprouts, pears, shallots, thyme, and oil: season with salt and pepper.
- Roast until Brussel sprouts are tender and browned; 30-35 minutes, rotating pans halfway through. Toss with lemon juice and serve warm.
Salad: Spinach and arugula with pomegranate balsamic vinaigrette
Dressing: Crush one clove of garlic in a mini food processor, add a sprig of fresh oregano and 3Tbs. pomegranate balsamic vinegar. Add ½ cup of olive oil in a slow stream while blending. Add fresh ground pepper and salt to taste.
Main dish: Almond Crusted Chicken Breasts w/ Raspberry Sauce
- 6 boneless, skinless chicken breasts – See Note
- salt and pepper
- 1 cup of buttermilk
- 1 cup finely chopped almonds
- ¼ cup chopped flat leaf parsley
- 2 tsp chopped fresh sage, divided
- 2 minced shallots
- 1 tsp olive oil
- 1 can Oregon Fruit Raspberries, drained and reserve the syrup
- 1 cup dry red wine (zinfandel, cabernet etc)
- Sprinkle salt and pepper on both sides of chicken breasts. Put is a plastic bag with buttermilk and soak overnight. Chop fresh parsley and sage and toss with finely chopped toasted almonds. Dredge breasts in nut mixture. Drizzle cookie sheet with olive oil, put chicken breasts on cookie sheet and bake in preheated 350 oven for 20-25 minutes until golden and no longer pink in center.
- Raspberry Sauce: sauté 2 shallots in olive oil. Add raspberry juice from the can of raspberries, add one cup red wine bring to boil and reduce by half. Turn off and add drained raspberries and a tsp chopped fresh sage. To serve: Ladle sauce over chicken and garnish with a fresh sage leaf.
Note: If desired, substitute six salmon filets. Sprinkle with Salt and pepper, dip fish in buttermilk and then in nut mixture. Bake as above until done, about 15 minutes. Top with Raspberry Sauce.
Side dish: Roasted Sweet Potato Salad with Black Beans and Chili Dressing
- 4 medium sweet potatoes (about 1 ½ pounds), peeled and cut into 1-inch chunks
- 1 large red onion, chopped
- ½ cup extra virgin olive oil, divided use
- Salt and freshly ground black pepper
- 1-2 Tbs. minced fresh jalapeno chili pepper
- 1 clove garlic, peeled
- Juice of 2 limes
- 1 can black beans, drained
- 1 red or yellow bell pepper seeded and finely diced
- 1 cup chopped fresh cilantro
- Heat oven to 400 degrees. Put sweet potatoes and onions on a large baking sheet, drizzle with 2 Tbs. oil, toss to coat and spread out in a single layer. Sprinkle with salt and pepper.
- Roast, turning occasionally until potatoes begin to brown on the corners and are just tender inside, 30-40 minutes. Remove from oven: keep on the pan until ready to mix with dressing.
- Put chilies in a blender or mini food processor along with garlic, lime juice, the remaining olive oil and a sprinkle of salt and pepper. Process until blended.
- Put warm vegetables in a large bowl with beans and bell pepper. Toss with dressing and cilantro. Taste and adjust seasoning if necessary. Serve warm or at room temperature or refrigerate up to a day.
Dessert: Tart Cherry-Apple Crisp with Greek yogurt
- 1 can Oregon Fruit Red Tart Cherries, drained
- 1 tsp cornstarch
- 1 tsp cinnamon
- ¼ tsp salt
- ½ cup honey
- 2 large gala apples, cored and cut into 1 ½ inch wedges
- 2 Tbs unsalted butter, melted
- 6 sheets phyllo dough
- 1 cup non-fat greek yogurt
- Heat oven to 375 degrees. In an 8×8 baking dish, toss cherries with cornstarch, ½ tsp cinnamon and ¼ tsp salt. Drizzle with ¼ cup honey.
- Arrange apples on top of cherries in one layer, skin sides down. Drizzle with 3 Tbs. honey. Sprinkle with ¼ tsp cinnamon and ¼ tsp salt.
- Melt together butter, remaining honey and remaining ¼ tsp cinnamon. Working with one sheet of phyllo at a time and keeping the others covered with plastic wrap, brush very lightly with butter mixture. Lay a second sheet over first and brush with butter mixture. Repeat with one more sheet. Tear the phyllo crosswise into 4 pieces and loosely crumple (as you would a tissue) as you place on top of the apples. Repeat with remaining three sheets of phyllo and butter mixture.
- Bake for 20 minutes, then reduce to 350. Bake until juices bubble in center and apples are tender, 40-50 minutes more. If top darkens too quickly, tent with foil. Cool 30 minutes. Top with a dollop of yogurt if desired.