Easy fish tacos

• 1 pound tilapia (cut into strips)
• Olive oil
• 1/2 teaspoon cumin
• 1/2 teaspoon cayenne pepper
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 1 package of slaw mix
• 1/2 cup sour cream
• 1/3 cup mayonnaise
• Juice from 1 lime
• 1 teaspoon garlic powder
• 1 teaspoon hot sauce
•  1 package small corn tortillas

Place tilapia pieces on parchment paper-lined baking sheet. Brush both sides with olive oil. Season both sides with cumin, cayenne pepper, salt and black pepper.

Bake at 375 degrees for 20 minutes. Then broil on high for 5 minutes.

In large bowl, combine slaw mix with seasoning and dressing from package. Toss to coat.

In medium bowl, combine sour cream, mayonnaise, lime juice, garlic powder and hot sauce. Whisk to mix well.

In corn tortilla, layer three pieces of fish, slaw and sauce.

Recipe makes six tacos.

The post Easy fish tacos recipe appeared first on Norton Healthcare.

• Certain cancers such as pancreatic and colorectal
• Diabetes
• High cholesterol
• Coronary artery disease
• Gallstones
• Digestive issues, including irritable bowel syndrome
• Increased body weight
• Cataracts

In honor of National Apple Month, why not try this healthier remix of a traditional way to enjoy an apple for dessert.

Baked Apple
Serves 2

1 medium Granny Smith apple (or your favorite variety; tart is better)

1 pat butter

½ tablespoon brown sugar

Cinnamon to taste

Optional: Nuts or granola

Heat oven to 350 degrees. Using small knife, paring knife or apple corer, cut around the core of the apple to create a small “bowl.” In the bowl, pack in brown sugar and butter. Place the apple on a baking sheet and sprinkle with cinnamon. Bake for 15 minutes. Serve with two spoons and dig in, or cut apple into slices and serve in two bowls. Get creative and top with nuts or granola for a little crunch.

Makes two servings.

Nutrition information per serving:

84 calories
2.2 g fat
1.3 g saturated fat
5.4 mg cholesterol
16.4 mg sodium
17.8 g carbohydrate
0.3 g protein

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Healthy homemade pumpkin spice latte

Makes eight 2-tablespoon servings to add to coffee or espresso

1 cup unsweetened vanilla almond milk

2 tablespoons canned pumpkin

1 teaspoon vanilla extract

1 teaspoon honey

½ teaspoon ground cinnamon

½ teaspoon nutmeg

Heat milk and pumpkin in a small saucepan over medium-high heat. Whisk until mixture begins to simmer. Add the remaining ingredients. Add 2 tablespoons to a cup of coffee or espresso. Refrigerate for up to 3 days. Shake well before using again.

Nutritional information

10 calories, 0.4 g fat, 0 g saturated fat, 22.8 mg sodium, 1.4 g carbohydrates, 0.3 g fiber, 0.2 g protein

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ROSEMARY-GARLIC SWEET POTATO FRIES

Ingredients

• 2 sweet potatoes, sliced into fries
• 4 Tbsp olive oil
• 2 Tbsp minced garlic
• 2 Tbsp fresh rosemary, minced
• Salt
• Pepper

Directions

In a large bowl, mix the oil, garlic, rosemary, salt and pepper very well. Toss in the fries and coat well. Lay flat on a baking sheet. Bake at 400 for 12 min. Turn fries over and continue baking for another 10-12 minutes. Enjoy with your favorite ranch dressing.

The post Recipe: Rosemary-Garlic Sweet Potato Fries appeared first on Norton Healthcare.

Consider adding thinly-sliced grilled steak for a delicious protein option.

This recipe is: optionally vegan, gluten free, nut-free, high fiber, low sodium.

There are many different kinds of radishes, and each type has its own distinct flavor. Many people have tried only the small, red radishes; but purple, white and black radishes are available.

All radishes are excellent sources of fiber, as well as phytochemicals that help decrease inflammation in the body. Anthocyanins in red and purple radishes may help reduce the risks of some types of heart and vascular diseases.

CORN AND HEIRLOOM RADISH SALAD

Start to finish: 25 minutes
Servings: 4

• 2 tablespoons lime juice
• 1 small jalapeno, coarsely chopped (remove the seeds)
• 1 1/2 teaspoon honey (can substitute agave to make it vegan)
• 1/4 teaspoon ground cumin
• 1/4 cup vegetable oil
• salt and black pepper, to taste
• 4 cups frozen corn, thawed
• 6 medium radishes, very thinly sliced
• 1/2 cup chopped parsley
• 1/4 small red onion, thinly sliced

Use a blender to puree lime juice, jalapeno, honey and cumin. While blending, add the oil. Season to taste with salt and pepper. If you do not have a blender, consider mashing the jalapeno with a fork, then mix the ingredients well using a wire whisk until very well-blended.

Combine corn kernels with the sliced radishes, parsley and red onion.

Add dressing from the blender and stir to combine. Add any additional seasoning you desire, to taste, and serve.

Keep any leftovers in a tightly sealed container in the refrigerator.

Nutrition information per serving: 292 calories; 16 g fat (2 g saturated); 0 g added sugars; 26 mg sodium (using 1/8 teaspoon salt); 36 g carbohydrates; 5 g protein.

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RED, WHITE AND BLUE CHOCOLATE-COVERED STRAWBERRIES

• Strawberries
• White chocolate chips
• Blue sprinkles

Instructions

Melt chocolate in a saucepan over medium-high heat, stirring continuously until melted. Dip strawberries carefully into the chocolate, and then dip just the tip of the strawberry into the blue sprinkles — creating red, white and blue “stripes.”

Set on wax paper and let cool at room temperature for about 15 minutes. They are best served the same day they are made and stored in a cool place — not the refrigerator.

RED, WHITE AND BLUE STRAWBERRY SKEWERS

• Skewers (I used wooden coffee stirrers.)
• Strawberries, cut into pieces
• Angel food cake, pinched into pieces
• Blueberries
• Marshmallows
• Powdered sugar

Instructions

Stack your ingredients onto your skewers in a red, white and blue order (can use the cake or marshmallows for the white pieces).

Sprinkle with powdered sugar. They are best served the same day they are made and stored in a cool place — not the refrigerator.

Erin Wiedmar, M.Ed., RDN, L.D., CDE, is a clinical nutritionist with Norton Healthcare.

The post Recipe: Red, white and blue chocolate-covered strawberries appeared first on Norton Healthcare.

Black Bean Cakes

• Servings: Makes 8 cakes
• 3 tablespoons olive oil, divided
• 4 green onions, diced
• 2 teaspoons minced garlic
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 2 14.5-ounce cans black beans, drained and rinsed
• 1/2 teaspoon salt
• 1 egg, lightly beaten
• 1/2 cup plain breadcrumbs (try whole-wheat or gluten-free variety)

Instructions

Heat 1 tablespoon olive oil in small skillet over medium heat. Cook green onions until softened. Stir in garlic, cumin and chili powder. Cook until fragrant, about 30 seconds. Transfer to a large bowl. Stir in black beans and mash with a fork. Add salt, egg and breadcrumbs. Mix well. Divide into 8 patties.

Heat 2 tablespoons olive oil in large skillet over medium heat. Pan-fry patties until slightly crispy on each side.

Serve with sauce (ranch dressing and hot sauce), as a burger on a bun with cheese and toppings, or on top of a Mexican rice bowl with guacamole and sour cream.

Nutrition information per patty: 178 calories; 6.7 g fat (0.9 g saturated fat); 509 mg sodium; 22 g carbohydrate; 7 g fiber; 7.8 g protein.

Erin Wiedmar, M.Ed., RDN, L.D., CDE, is a clinical nutritionist with Norton Healthcare.

The post Recipe: Black bean cakes appeared first on Norton Healthcare.

Quinoa Kale Patties

• Servings: 10 patties
• 2 1/2 cups cooked quinoa, cooled
• 3 tablespoons olive oil, divided
• 2 teaspoons minced garlic
• 1/2 yellow (or white) onion, diced small
• 4 cups kale, chopped small
• 3 eggs, whisked
• 1/2 cup Parmesan cheese, grated
• 1 cup whole-wheat or gluten-free bread crumbs
• 1 teaspoon salt

Dip

• Sour cream
• Sriracha (combine to your taste)

Instructions

Heat 1 tablespoon of olive oil in pan over medium heat. Sautee onion and garlic until soft, about 3 minutes. Add kale and cook until kale is bright green and soft.

Mix kale mixture with eggs, Parmesan, breadcrumbs, salt and cooked quinoa in large mixing bowl.

Form patties using 1/2 cup of mixture.

On clean pan over medium heat, pan-fry patties in olive oil for approximately 5 minutes per side. Mix sauce and enjoy!

Nutrition information per patty: 148 calories; 5.7 g fat (1.7 g saturated fat); 478 mg sodium; 16.9 g carbohydrate; 2.6 g fiber; 7.5 g protein.

Erin Wiedmar, M.Ed., RDN, L.D., CDE, is a clinical nutritionist with Norton Healthcare.

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ingredients for healthier ones.

Here are some easy swaps:

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By choosing dairy-free chocolate chips, these can be made dairy-free for those who may have sensitivities, and they are gluten free as well. It’s difficult to find a dairy-free, gluten-free truffle in the commercial candy aisle!

No-bake Cookie Dough Truffles

Features: Optionally dairy-free, gluten free

Servings: 8 (1 each)

Ingredients

½ tablespoon flaxseed meal

1 tablespoon unsweetened almond milk

2 tablespoons melted coconut oil

3 tablespoons coconut sugar

1 teaspoon vanilla extract

½ cup packed almond flour

2 tablespoons coconut flour

⅛ teaspoon salt

1½ tablespoons dark chocolate chips

For chocolate coating:

⅓ cup dark chocolate chips
1 teaspoon coconut oil

Directions

Mix flaxseed meal, almond milk, melted coconut oil, vanilla and coconut sugar in a medium bowl.

In a small bowl, mix together almond flour, coconut flour and salt. Slowly add the flour mixture to the wet ingredients. Mix well until a cookie dough consistency forms. Fold chocolate chips into the cookie dough. Form cookie dough into tablespoon-sized balls, place on parchment-lined baking sheet and freeze for 10 minutes.

After 10 minutes, make your chocolate coating by melting the chocolate chips and coconut oil in a small saucepan over very low heat, stirring frequently. You also can microwave the chocolate in a small microwave-safe bowl in 20-second increments until melted. Quickly use a fork to dip each cookie-dough ball into chocolate, making sure to coat evenly. Transfer back to parchment-lined baking sheet and immediately place baking sheet back in freezer for 20 minutes. Keep in freezer until ready to eat.

Nutrition information per serving: 165 calories; 12 g total fat (6 g saturated fat); 65 mg sodium; 15 g total carbohydrate; 2.5 g fiber; 2 g protein.

This recipe is comparable in calories and fat to other truffles, but it is lower in salt and lower in total carbohydrate, since this recipe includes very little added sugar and limits salt.

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