Mahi-Mahi Avocado Grapefruit Salsa Coconut Macadamiaroons Seafood Sandwich Crisp Pecan Tilapia Chilled Avocado Soup Ham and Bean Pot Pie Pizza and Wine Family Dining

Get Your Plate In Shape For Nutrition

(NAPSI)—For more than 30 years, the Academy of Nutrition and Dietetics, the world’s largest organization of food and nutrition professionals, has sponsored an annual public education and awareness campaign to remind people of the importance of making smart food choices and developing sound eating and physical activity habits. This year’s theme, “Get Your Plate in Shape,” supports the recommendations of the Dietary Guidelines for Americans, 2010 and MyPlate, and encourages Americans to get back to the basics of healthy eating.

One of the main tips to “Get Your Plate in Shape” is “make half your plate fruits and vegetables.” In addition to contributing essential nutrients to our diet, eating a variety of fruits and vegetables is associated with reduced risk of many chronic diseases. Eating fruits and vegetables instead of higher calorie foods is a simple strategy to help manage your weight.

Hass avocados are a versatile and delicious fruit that make it easy to get your plate in shape. Whether eaten alone, as an ingredient in recipes or incorporated into healthy meals, avocados add flavor and a nutrient boost, contributing nearly 20 vitamins, minerals and phytonutrients to your diet, along with a source of “good” fats, both monounsaturated and polyunsaturated.

Try getting your plate in shape with a tasty, healthful and quick meal of Mahi-Mahi with Hass Avocado and Grapefruit Salsa. For more recipe ideas, visit

Mahi-Mahi with Hass Avocado and Grapefruit Salsa
Serves: 4

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes


  • 1 ripe, Fresh Hass Avocado, seeded, peeled and diced

  • 2 tsp. lemon juice

  • ½ small red onion, diced

  • ½ grapefruit, skin and outer white membrane cut off, diced

  • 1 jalapeño, seeded and minced

  • Salt and ground black pepper, to taste

  • 4 (5-6 oz.) mahi-mahi filets

  • 1 Tbsp. olive oil

  • 1 lemon, cut into wedges


1. Place avocado in a medium bowl and sprinkle with lemon juice. Toss gently to coat. Add onion, grapefruit and jalapeño. Season with salt and pepper and toss briefly to combine. Set aside.

2. Rinse filets and pat dry with paper towels. Sprinkle with salt and pepper.

3. Place oil in a large skillet over high heat. Add mahi-mahi filets and let cook without moving until golden brown, about 5 minutes. Turn and cook until just cooked through.

4. To serve, top each filet with an even amount of salsa and garnish with a lemon wedge.

Nutrition Information Per Serving: Calories 260; Total Fat 11 g (Sat 1.5 g, Trans 0 g, Poly 1.5 g, Mono 7 g); Cholesterol 115 mg; Sodium 140 mg; Potassium 890 mg; Total Carbohydrates 10 g; Dietary Fiber 5 g; Total Sugars 3 g; Protein 30 g; Vitamin A 560 IU; Vitamin C 29 mg; Calcium 41 mg; Iron 2 mg; Vitamin D0 IU; Folate 49 mcg; Omega-3 Fatty Acid 0.3 g.

Note: Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados, adjust the quantity accordingly.


Note To Editors: March is National Nutrition Month.

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Lean, Sweet And Healthy

(NAPSI)—For a late afternoon snack, fruit is always best.

However, sometimes, a sweet treat can change the mood or make a down afternoon seem more up.

Although sugary snacks are surefire ways to crash moods and healthy eating intentions, the following two recipes from the book “TurboCharged Recipes: Delicious Fuel for Your Lean Fat-Burning Machine,” by sibling co-authors Dian Griesel, Ph.D. and Tom Griesel, offer two healthful snacks to satisfy the urge for something sweet.

Coconut Macadamiaroons


  • 8 ounces unsweetened shredded coconut

  • 8 ounces almond flour (any nut flour can be used)

  • 4 tablespoons macadamia nut oil

  • 1 tablespoon sugar substitute


Combine all ingredients in a stainless steel bowl until well mixed. For each cookie, spoon a tablespoonful of the mixture onto a cookie sheet. Bake in a preheated 325-degree oven for about 6 minutes or until the cookies just start to get browned. Remove from heat and allow to cool on a wire rack.

Peanut Butter Dreams


  • 1 egg, well beaten

  • 1/3 cup chunk-style peanut butter

  • 1 tablespoon soft sweet butter

  • 1 teaspoon vanilla

  • 1 tablespoon-equivalent brown sugar substitute

  • ¾ cup finely chopped walnuts

Mix all ingredients except nuts together well. Shape into small balls. Roll in chopped nuts. Refrigerate until firm.

“TurboCharged” outlines an eight-step rapid fat-loss program that does not require aerobic exercise, supplements or special equipment. It explains why other diets and exercise programs can contribute to obesity. According to the authors, age, body fat and scale weight don’t have to keep you from achieving a lean, “TurboCharged” body.

The book is available from Amazon and wherever books are sold. You can visit the website at

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Don’t Be Mythed... Get The Facts

(NAPSI)—Myths, false information and folklore have created confusion about things that affect decisions in our daily lives. One thing that is true, however, is that fruits and vegetables are healthful foods. Here are the top five myths about fruits and vegetables and the facts that can help you stay healthy.

Myth 1: Fresh is best.

Fact: Unless you eat them, you don’t get the benefits of fruits and vegetables, so try what fits best into your lifestyle: fresh, frozen, canned, dried or 100 percent juice. If you’re going to cook them anyway or want them fast, think of canned and frozen.

Myth 2: Organic is more nutritious.

Fact: Organic fruits and vegetables have not been proven to be more nutritious than traditionally harvested fruits and vegetables.

Myth 3: Potatoes and other starchy vegetables are fattening.

Fact: A plain medium potato, with no fattening toppings, may actually aide in weight loss and maintenance. Potatoes are an excellent source of vitamin C, a good source of fiber and are one of the largest sources of potassium, per serving, of all fruits and vegetables.

Myth 4: Dietary supplements are necessary for health.

Fact: Fruits and vegetables have hundreds of active compounds with a long list of health benefits, which haven’t been able to be replicated with supplements. Antioxidants in fruits and vegetables are most beneficial when acquired through whole food consumption.

Myth 5: Fruits and vegetables are expensive.

Fact: Fruits and vegetables can be included in a healthy diet, even on a budget. According to the USDA, most adults can meet the fruit and vegetable recommendation at an average price of $2 to $2.50 per day.

Enjoy this tasty veggie-filled sandwich:

Shrimp Confetti Salad Sandwich

Preparation time: 15 minutes


  • ½ lb frozen cooked cocktail shrimp (thawed, peeled, deveined)

  • 1 8-oz can yellow corn kernels, no salt added, drained

  • 1 cup black beans, no salt added, drained and rinsed

  • 1 stalk celery, diced

  • 2 Tbsp chopped onion

  • 2 Tbsp reduced-fat mayonnaise

  • ½ tsp salt-free Caribbean citrus seasoning (like Mrs. Dash)


Chop shrimp coarsely. Combine with other ingredients. Divide evenly among four slices of bread, spread to edges of bread. Top with tomato slices, lettuce and second bread slice. Serves 4.

For more recipes and tips from the experts at Produce for Better Health Foundation, visit

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American Diabetes Association Offers Online Resource For Healthy Eating

(NAPSI)—Eating right helps with weight loss, managing diabetes and preventing the development of type 2 diabetes. But making healthy choices can be challenging.

However, it can be easier with MyFoodAdvisor: Recipes for Healthy Living, an online resource featuring recipes, meal plans and tips for healthy eating. The site also includes interactive videos with cooking demonstrations of diabetes-friendly recipes, showing users how to use and prepare fresh, healthy foods.

MyFoodAdvisor: Recipes for Healthy Living helps assist in food and nutrition-related decisions, as they are a key component of diabetes management and type 2 diabetes prevention. Research shows that losing weight can prevent diabetes complications such as blindness, kidney disease, heart attack and stroke. Additionally, by losing 7 percent of your body weight through diet and with 30 minutes of physical activity, five days a week, you can reduce your risk of type 2 diabetes by 58 percent.

The recipes from Recipes for Healthy Living are delicious enough for the whole family to enjoy.

You can learn more and register for free at

Crisp Pecan Tilapia
       (Serves 2)


  • 2 tablespoons yellow cornmeal

  • 2 tablespoons panko or plain dried bread crumbs

  • 1 teaspoon cornstarch

  • ½ teaspoon salt-free lemon pepper

  • 2 tilapia fillets (about 4 ounces each), rinsed and patted dry

  • 2 teaspoons fresh lemon juice

  • 2 tablespoons coarsely chopped pecans, dry roasted

  • 1 tablespoon snipped fresh Italian (flat-leaf) parsley


1. Preheat the broiler. Lightly spray an 11x7x2-inch baking pan with cooking spray.

2. In a shallow dish, stir together the cornmeal, panko, cornstarch and lemon pepper. Add the fish, turning to coat, shaking off any excess. Transfer to the baking pan. Lightly spray both sides of the fish with cooking spray.

3. Broil for 3−4 minutes on each side, or until the fish flakes easily when tested with a fork. Transfer to plates. Drizzle with the lemon juice. Sprinkle with the pecans and parsley.

Serving Size: 3 ounces; Calories 190; Carbohydrates 7 g; Protein 24 g; Fat 8 g; Saturated Fat 1.5 g; Cholesterol 75 mg; Sodium 35 mg; Dietary Fiber 1 g

McNeil Nutritionals, LLC, the marketer of SPLENDA® No Calorie Sweetener, is a proud supporter of MyFoodAdvisor: Recipes for Healthy Living.

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A Delicious And Nutritious Probiotics Boost

(NAPSI)—Adding more probiotics to your diet can be a “feel good” experience.

Probiotics are “friendly” bacteria that perform useful functions that range from helping to keep your digestive tract running smoothly, to manufacturing vitamins, to protecting you from harmful bacteria.

According to Registered Dietitian Tamara Freuman, “Cultured dairy products—such as yogurts and kefirs—are among the tastiest, most convenient and time-tested vehicles for delivering a daily dose of probiotics.”

For versatility and flavor, she recommends easy-to-digest kefir—drinkable yogurt—on its own, as a base for smoothies or in place of buttermilk, cream or condensed milk in just about any recipe.

“Kefir is a great way to satisfy creamy cravings without all the fat of buttermilk or cream,” adds Freuman. “It’s also an excellent source of probiotics, and now with new lactose-free kefir options, even the one in 10 Americans who, like me, are lactose intolerant can enjoy kefir without the tummy-troubling lactose.”

The word “kefir” is thought to have derived from the Turkish word “keif” for “good feeling.” Make your own good feelings by experimenting with kefir in your kitchen. Here’s a recipe to get you started. Serve it as a tasty entrée for warm-weather meals or pour it into shot glasses and top with grilled shrimp for a party-worthy appetizer with roasted corn, pico de gallo garnish and your favorite hot sauce.

Chilled Avocado Soup


  • 3 ripe avocados, pitted and peeled

  • ⅔ cup frozen peas

  • 1 cup Plain Kefir (such as Redwood Hill Farm goat milk kefir OR Green Valley Organics Lactose Free cow dairy kefir)

  • ¼ cup chopped cilantro

  • 1 Tbsp. chopped white onion

  • 2 tsp. seeded and chopped jalapeño (to taste)

  • Juice of one lime

  • Water or chicken broth

  • Salt, to taste


Place avocados, peas, kefir, cilantro, onion, jalapeño and lime juice in a blender. Puree until smooth. Add warm water or chicken broth to thin out the soup. Add salt to taste. Serves 4 to 6.

For more kefir recipes, visit

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Celebrate Spring With An Easy Ham Meal

(NAPSI)—Any way you slice it, preparing a delicious and memorable ham dinner for Easter and other spring celebrations just got a lot easier.

That’s because there is a toll- free hotline you can call to get answers for all your ham-related questions. From selecting the right-size ham for your gathering to easy preparation tips and even recipes for the leftovers, the hotline is prepared to offer even the novice cook help every step of the way.

Staffed by experts, the Kentucky Legend Ham Hotline at (866) 343-5058 is open from 9 a.m.−7 p.m. Eastern Time, Monday−Friday, from March 15−April 30.

Helpful Ham Hints

• Most hams are precooked (read the label) and require only gentle reheating at 325° F to an internal temperature of 140° F.

A boneless ham requires less than 10 minutes of preparation and is exceptionally easy to slice and serve.

• A ham dinner also has added benefits-tasty leftovers that can be enjoyed in everything from budget-conscious casseroles to tacos, soups and sandwiches.

• Allow ¼ to ⅓ pound of boneless ham per serving; ⅓ to ½ pound for bone-in hams.

• Ham is America’s favorite choice for sandwiches, followed by peanut butter and jelly. Ham is America’s favorite pork product.

Kentucky Legend Hams have been made for more than 100 years-by hand-from a recipe handed down through generations. They are produced by Specialty Foods Group, Inc., a leading U.S. producer and marketer of a wide variety of premium-branded and private-label processed meat products.

Turn those leftovers into a delicious second meal with a ham and bean pot pie:

Ham and Bean Pot Pie


  • 2 cups diced Kentucky Legend Ham

  • 1 (16-oz.) pkg. frozen peas and carrots

  • 1 can great northern beans, drained

  • 2 (103/4-oz.) cans cream of potato soup

  • ½ cup milk

  • ½ tsp. nutmeg

  • ½ tsp. black pepper

  • 2 refrigerated (9”) piecrusts


Combine the first 7 ingredients. Spoon into the thawed piecrust that has been placed in a 9-inch pie pan. Cover with top crust. Slit top crust. Brush with egg. Bake at 375° F for 45 minutes to an hour, or golden brown. Cool for 10 minutes.

For more recipes, visit

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Wine Picks For Romantic Dates At Home

by Richard Vayda

(NAPSI)—Busy couples don’t have to let hectic schedules and budget concerns interfere with a great date night. Dinner at home can transform into a romantic evening by elevating a delicious meal with the right wine pairings. To help you bring a slice of romance to your next dinner date, consider these simple dishes and wine pairings:


Traditional Melon and Prosciutto-ripe pieces of melon wrapped in thinly sliced prosciutto go well with a fresh and fruity Prosecco-a perfect start to a meal. A frizzante brut style has elements of white peach that highlight the melon fruit, and hints of sweetness countering the prosciutto’s salt.

Traditional Caesar Salad—with garlic croutons can be paired with a Beaujolais. Salads are typically difficult to pair with wines because of the acidic dressings, and Caesar salads additionally need a wine that goes with multiple, complex flavors while still matching the freshness of the greens. Beaujolais, with its bright acidity, light tannins and young fruit tinge, does a nice job. If white wine is preferred, try a crisp, full Sauvignon Blanc.


Restaurant—quality fresh-from-the-freezer pizza makes a romantic date night a snap. Italy’s top-selling frozen pizza, Ristorante by Dr. Oetker is available in the U.S., and includes delicious varieties, such as:

Pizza Mozzarella—combines mozzarella cheese with tomatoes, Edamcheese and a delightful mixture of herbs. The cherry-plum flavor of a ChiantiClassico has food-friendly acidity and tannins, which love cheese, tomato and herb pizzas. For an extra treat, try a Chianti Classico Riserva or a sparkling red Lambrusco, for vibrant, young berry fruit along with the fizz.

Pizza Spinacilayered with savory leaf spinach, Edam and mozzarella cheese, with a hearty garlic sauce, this goes well with a Côtes du Rhone Rouge. It has a good balance of red plum fruits, tannin and spice but doesn’t overwhelm.


Mixed Berries—with vanilla whipped cream go splendidly with Moscatod’Asti. This light sparkling wine packs a lot of fresh apricot flavor, excellent both to end a meal and to marry with a fruit dessert. Look for current vintages for the freshest fruit flavors. For more sparkle, try a traditional Asti(formerly Asti Spumante).

Learn More

You can find more advice, recipes and information about quality pizza

• Mr. Vayda is Director of Wine & Beverage Studies at the Institute of Culinary Education in New York City, and a restaurant consultant.


Note to Editors: Dr. Oetker Ristorante pizza is currently available on the East Coast. For a full store list, go

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Dining Delightfully—For Less

(NAPSI)—Here’s food for thought for many families for whom the idea of great dining has been wiped away by an uncertain economy: You can still get a taste of the good life. There are many ways to save money on fun foods and nutritious meals. Try these tips:

• Check this publication for sales and coupons.

• Plan your meals for the week before you head to the grocery. Check to see what foods you already have and make a list of what you need to buy.

• Go for stews, casseroles or stir-fries, which “stretch” expensive items into more portions. Substitute protein-rich beans for more expensive meat.

• Ask about a loyalty club membership for extra savings at stores and restaurants you visit frequently.

• Find the “Unit Price” on each product and use it to compare different brands and different sizes of the same brand to determine which is more economical.

• Buy in bulk if you can and have enough space.

• Buy fruits and vegetables in season to lower the cost and increase the freshness.

• To save time as well as money, prepare double or triple the amount of favorite recipes when you have the time. Freeze the food in individual containers and use them throughout the week.

• Spice up your leftovers-use them in new ways. For example, try leftover chicken in a stir-fry or over a garden salad or to make chicken chili.

• When eating out, look for high-quality bargains. For example, a major family-friendly restaurant chain has come up with a low-cost, highly delightful menu that makes it easier to treat the family to breakfast, lunch or dinner, any day of the week. IHOP’s new 7 for $7 Menu features a delicious variety of seven meals for just $7 each, including Bacon-Wrapped Sirloin Steak; Chicken and Waffles; Cheesy Western Omelette; Nutella Crepes; Bacon and Cheddar Hash Brown Stack; Hash Brown Crusted−Chicken; and, at under 600 calories, there’s the SIMPLE & FIT Veggie Omelette. All these meal deals are available for a limited time at participating IHOP locations. To find one nearby, visit

Learn More

You can find out more if you follow IHOP on Facebook at or visit

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