Say “I love you MORE” with a Healthy Valentine’s Day Dinner

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February is American Heart Month, which could appear to be appropriate given this month’s most celebrated holiday: St. Valentine’s Day! Unfortunately, this romantic holiday, like the ones that came before it, is not exactly supportive of a healthy heart. Dinner invitations and chocolate-infested work places can easily distract us from our daily healthy eating plans. Let’s not sabotage all our New Year’s resolutions with Hershey’s kisses and conversation hearts!

Let your Sweetheart know you love them (and their heart) with one of these healthy dinner menus (I've included meat and vegetarian options)...

Meat-Eater Entrée: Garlic-Rosemary Shrimp and Artichoke Heart Skewers

YIELD: 2 servings (serving size: 4 skewers)        

Ingredients

·         1 tablespoon dry white wine

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·         1 teaspoon fresh lemon juice

·         1 teaspoon olive oil

·         1/8 teaspoon salt

·         1/8 teaspoon freshly ground black pepper

·         1 garlic clove, minced

·         18 large shrimp, peeled and deveined (about 3/4 pound)

·         1 can artichoke hearts, liquid marinade set aside

·         6 (6-inch) rosemary sprigs

·         Cooking spray

·         Lemon wedges (optional)

Preparation:

1.    Combine first 6 ingredients in a zip-top plastic bag. Add shrimp to bag; seal and shake to coat. Marinate in refrigerator 30 minutes, turning bag occasionally.

2.    Working with 1 rosemary sprig at a time, hold leafy end of the sprig in 1 hand. Strip leaves off sprig with other hand, leaving 1/2 inch of leaves attached to leafy end of rosemary sprig. Repeat procedure with remaining rosemary sprigs to make 6 rosemary skewers. Thread alternating shrimp and artichoke hearts onto each rosemary skewer.

3.    Heat a grill pan over medium-high heat. Coat both sides of shrimp skewers with cooking spray. Arrange 3 skewers on pan; cook 2 minutes on each side or until shrimp are done. Remove from pan; keep warm. Repeat procedure with remaining skewers. Serve with lemon wedges & sprinkle of rosemary leaves, if desired.
                                       Recipe adapted from: Cooking Light.

Side: Savory Bruschetta Spaghetti Squash with Fresh Spinach

Ingredients:

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·         2 medium or 3 small spaghetti squash

·         Dash of coarse kosher salt

·         2-3 pounds tomatoes*, seeds removed, roughly chopped

·         1 tablespoon fresh rosemary (or more to taste)

·         1 clove garlic, coarsely chopped

·         1/4 teaspoon dried pepper flakes

·         2 teaspoons extra virgin olive oil

·         2 heaping handfuls baby spinach leaves

·         Freshly grated Parmesan cheese optional

*Fresh plum tomatoes and/or low-sodium canned tomatoes work well for this recipe.

Preparation:

1.    Preheat oven 450 degrees.

2.    Carefully slice each spaghetti squash in half lengthwise. Use a spoon to scoop out the seeds, discard. Place squashes cut side down on aluminum foil-lined baking sheet. Bake for 30-45 minutes, until they can be easily pierced with a paring knife. Remove from oven and allow cooling to room temperature. Using a fork, scrape the strands of squash from the inside of the skin. Season with ½ teaspoon of coarse sea salt.

(Recipe up to this point can be prepared a day in advance. Store refrigerated overnight. When ready to use, microwave the squash for a couple minutes to bring it back to room temperature.)

3.    In a food processor or blender, combine 1 cup of the chopped tomatoes, the rosemary, garlic, red pepper flakes, ½ teaspoon salt, and olive oil. Puree until smooth. This step is optional to those who prefer a smoother sauce-like topping.

4.    In a large bowl combine the spaghetti squash, chopped tomatoes, tomato puree and spinach leaves. Serve warm with shrimp & artichoke skewers on top. Parmesan cheese garnish optional.
                                 Recipe adapted from: Epicurious.

Notice my addition of vegetable to both the shrimp and spaghetti squash recipes. It's that easy to get in a few extra veggies!

♥ Aphrodisiac Alert! ♥

♥          Rosemary has a long history of being associated with the heart. The Ancients believed it to be a love charm, and a symbol of fidelity. It was often used in weddings as a token of the House Mistress, “where Rosemary flourished, the woman ruled.”

♥          Artichokes, because of their aphrodisiac associations during the 16^th century, were reserved for only men to eat! For a woman to eat an artichoke was considered a scandal because they were thought to enhance libido. Thankfully today, women too are privy to the tastiness of the artichoke.

♥          Shrimp, are little crustaceans known for being used to create sensual delights to captures people’s hearts and their bodies. Casanova was said that shrimp helped him “get in the mood” and Madame Du Barry served up shrimp in champagne sauce as her dish of seduction. Iodine and omega-3 fatty acids are the components in shrimp thought to influence these loving feelings.

Herbivore Entrée: Engagement Tofu                *(huh??)

Ingredients:

·         14 oz. package of firm tofu, drained

·         2 tablespoons soy sauce

·         2 tablespoons lemon juice

·         2 tablespoons extra virgin olive oil

·         2 tablespoons Dijon mustard

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·         1 teaspoon granulated sugar

·         1 teaspoon chopped fresh basil

·         1 teaspoon chopped fresh thyme

·         salt and pepper to taste

Preparation:

1.    Wrap block of tofu in towels and place on cutting board or in large colander. Press the tofu by placing a second cutting board or a very flat plate on top of the block, and then place two cans or a bottle of wine on top. Let stand for 15 minutes, and then squeeze water out of the tofu and through the towels.

2.    While the tofu is being pressed, make the marinade. Combine soy sauce, lemon juice, olive oil, Dijon mustard, sugar, basil and thyme in a small bowl and stir to mix.

3.    Unwrap tofu and pat dry. Slice the pressed tofu into eight 1/2-inch thick slices.

4.    Place the tofu slices in a baking dish and pour the marinade over top. Let the tofu marinate for one hour, turning the slices over halfway through.

5.    Preheat oven to 375 degrees F.

6.    Remove tofu from marinade and place on a baking sheet lightly sprayed with olive oil. Sprinkle the tofu with salt and pepper to taste and then spoon the remaining marinade over each piece.

7.    Bake in preheated oven for 10-15 minutes, then turn each piece over and bake for another 10-15 minutes, until the tofu is lightly browned. Serve hot.
                                  Recipe adapted from: Veg-ology.

* Recipe Note:  What the heck is Engagement Tofu?? Well, here it has become the vegetarian-friendly version of Engagement Chicken. Read more about the original recipe origins here.

Sides:            Olive-Parmesan Risotto with Quinoa

                        and Lemon Asparagus Spears

Olive-Parmesan Risotto

Ingredients:

·         1 tablespoons olive oil

·         4 cloves garlic, minced

·         1 cup quinoa, rinsed under cold water

·         1 cup dry white wine

·         4 cups low-sodium, fat free chicken broth or vegetable broth

·         1 (6 oz.) jar pitted olives, chopped (try Kalamata, Spanish or Sicilian)

·         1/2 4-ounce package fresh goat cheese, room temperature

·         4 tablespoons grated Romano or Parmesan cheese

·         1 lemon, zested and juiced

·         1/2 teaspoon freshly grated nutmeg

·         1/4 – 1/2 teaspoon salt

Preparation:

1.    Warm the oil in a large skillet over medium high heat. Add the oil and garlic. Cook 2 to 3 minutes until the garlic becomes fragrant but does not brown. If the garlic begins to brown, reduce the heat to low.

2.    Add the quinoa and cook another minute, stirring once or twice until the garlic in mixed in.

3.    Add the wine and bring to a boil. Cook another minute until most of the liquid is evaporated.

4.    Add the broth, and bring to a slow simmer. Cook 10 to 12 minutes until more than half of the liquid is absorbed.

5.    Stir in olives, along with both cheeses, lemon zest, lemon juice, nutmeg, and salt. Serve immediately.

                                Recipe adapted from: Joy the Baker and Skinny Chef. 

Lemon-Asparagus Spears

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Ingredients:

·         3 tablespoons fresh lemon juice

·         1 tablespoon extra-virgin olive oil

·         1 teaspoon finely grated lemon peel

·         36 asparagus spears, trimmed

Preparation:

1.    Preheat oven to 450°F.

2.    Mix lemon juice, oil and lemon peel in 15 x 10 x 2-inch glass baking dish.

3.    Add asparagus; turn to coat. Sprinkle with salt and pepper.

4.    Roast asparagus until crisp-tender, turning occasionally, about 20 minutes. Serve warm or at room temperature.

                                     Recipe adapted from: Two Tarts.

♥ Aphrodisiac Alert! ♥

♥          Asparagus… An English herbalist from the 17th century, Nicholas Culpepper, wrote that asparagus "stirs up lust in man and woman." In 19th century France, bridegrooms were served three courses of the spears at their prenuptial dinners. Apparently for a good reason: asparagus is a great source of potassium, fiber, vitamin B6, vitamins A and C, and thiamin and folic acid. Such a vast array of nutrients is bound to give you energy for some Valentine’s Day romance…

♥          Both the green and black olives are natural aphrodisiacs (green olives are believed to make men more virile, while black olives are known for increasing a woman’s libido). Olives help prevent heart disease, reduce the risk for colon cancer, and reduce the frequency of hot flashes for women going through menopause.

Desserts: No Valentine’s Day would be complete without a little chocolate (also a well-known aphrodisiac!)… Check out these two recipe makeovers that love your waistline as much as you love chocolate!

Skinny Chocolate Cake

Makes 20 servings (2.5 x 2.25” slice) with only 3 tablespoons of oil in the entire cake!

Ingredients:

·         1 1/2 cups sugar

·         3 tbsp. canola oil

·         4 oz. unsweetened apple sauce

·         1 egg

·         2 egg whites

·         1 cup HOT coffee

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·         3/4 cups unsweetened cocoa powder

·         2 tsp. vanilla extract

·         1 cup fat free milk

·         2 cups cake flour (not self-rising)

·         1 package instant chocolate pudding (not sugar free)

·         1 tsp. salt

·         1 tsp. baking powder

·         1 1/2 tsp. baking soda

·         1/4 cup plain fat free Greek yogurt

·         spray oil

Preparation:

1.    Preheat oven to 325°F. Lightly spray and flour your cake pan.

2.    In a large bowl combine flour, dry chocolate pudding mix, salt, baking powder and baking soda and set aside. (Dry ingredients)

3.    In a medium bowl, combine HOT coffee with the cocoa powder until it dissolves. Slowly add milk and vanilla extract. Set aside. (Wet ingredients)

4.    In a stand mixer on low speed combine the sugar and oil; mix to combine well. Add the applesauce until mixed through. Then add eggs and egg whites until incorporated.

5.    Starting with the dry ingredients, slowly add a little of the dry, then a little of the wet ingredients, alternating between wet and dry until all the ingredients are mixed in.

6.    Last step is to add the Greek yogurt and just stir to combine. Pour into the cake pan and transfer to oven. Depending on the pan you use, (I used a 13 x 9-inch pan) bake for 40 minutes or until toothpick inserted comes out clean. Cupcakes will be closer to 25-30 minutes. Drizzle with chocolate syrup and enjoy!
                           Recipe adapted from: Skinny Taste.

Avocado Chocolate Mousse

Makes 4 servings without any butter or cream! J

Ingredients:

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·         1 ripe California avocado, seeded, peeled and quartered

·         1/2 cup unsweetened cocoa powder

·         1/2 cup light agave nectar or honey

·         1/4 cup light coconut milk

·         1 tablespoon vanilla extract

·         1/2 cup sliced strawberries (or more!)

Preparation:

1.    Place the avocado, cocoa powder, agave, coconut milk, and vanilla in the bowl of a food processor and process until smooth and creamy. Scrape down the sides of the bowl if necessary.

2.    Spoon the mousse into individual ramekins, chill, and serve with the strawberries.
                           Recipe adapted from: Cooking with the Moms

Addended note: I have since made the rosemary shrimp, spaghetti squash and avocado chocolate mousse recipes - they are all divine!!  

Be sure to pop by for our GLC Group Exercise class Tuesday evening (February 14 @ 5:30 PM) to burn off some extra calories. After all, exercise is another proven aphrodisiac and mood-booster!

HAPPY VALENTINE’S DAY!

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To love and good health,

Chloe RD & the GLC