August and September are peak months for flavorful store-bought tomatoes. Although in Florida we grow fantastic heirloom tomatoes from October to May, by October the store bought varieties lose much of their flavor.

Tomatoes with garlic and herbs don’t just smell wonderful when simmering, but they are outstanding for your health too. The orange-red pigment (lycopene) has cancer and heart disease fighting properties, plus vitamin C and potassium. Most traditional tomato sauces remove the peel and the seeds, which are the most nutritious part of the tomato.

Roasting tomatoes provides a complex flavor worth savoring and saving. Keep in mind, this sauce is chunky, not smooth and pureed. This is the time of year to make a large batch of tomato sauce and freeze or can for future occasions.

INGREDIENTS

12 medium vine-ripened tomatoes, (optionally may be peeled)

3 Tbsp extra virgin olive oil

3 medium onions, diced

2 tsp Italian herbs (or fine herbs)

1/1 to 1 tsp Sea salt

6 cups mushrooms, sliced (I prefer mixed wild varieties, but any type will suffice)

3 Tbsp fresh basil, chopped

18 medium garlic cloves, diced

1/2 cup red wine

DIRECTIONS

Set oven on bake at 400 degrees F.

To skin tomatoes (not required and keep in mind that the skins are packed with nutrients) dip them in boiling water for 1-2 minutes and peel once cooled.

Meanwhile, heat a large saute pan over medium high heat, add oil, then  add onions with dried herbs and salt. Saute for 2 minutes, stirring occasionally, then add mushrooms and heat another 2 minutes.

While the onions and mushrooms are cooking, slice tomatoes, and place into two oven-proof casseroles. Add  saute and roast in the oven. As the sauce begins to thicken (about 30 minutes) add garlic, fresh basil, and red wine. Allow to simmer in the oven another 30 minutes. Turn off the oven heat and let sauce simmer in the oven for another 20 minutes, serve and transfer extra sauce to containers for storing.

Silver (coho) salmon are still running through September, so take advantage of these delicious fish while you can. The key to avoiding “fishy” tasting salmon is the marinade, most fish but especially salmon benefit from an acidic

marinade for at least 15 minutes while the grill or oven are heating. Not only does the marinade make fish taste better, but it also helps to sear the outside, keeping the fish moist on the inside and prevents heterocyclic amines (carcinogens) from forming when you barbecue or grill.

If you are serving vacuum-packed, frozen salmon, once thawed, rinse in cool water. Then add to your marinade solution for 15 minutes.

Serves two

Ingredients

1 pound silver salmon

1 cup orange juice and 1 tsp salt

Olive oil spray

pinch salt & pepper

1/4 tsp dill weed (dried)

Slice of lemon

Instructions

Heat grill (or oven) to 400 degrees F. Add fish to marinade sauce (orange juice and salt) for 15 minutes. Alternatively, you can use Italian dressing (vinegar and olive oil) or Terriyaki sauce. Pat dry with a paper towels, and spray both sides with olive oil. Sprinkle with salt, pepper, and dill weed. 1 inch thick fillets will grill in 9-10 minutes per inch, 4-5 minutes per side (or bake in the oven for 20 minutes).

Serve with a splash of lemon juice.

Optimally, if you like spicy-heat, instead of dill weed, mix 1/16-1/8th tsp Cayenne with 2 tsp maple syrup plus salt and pepper, and brush on the fish prior to cooking. This is my favorite!

Great option to start your day.

Serves: 2

Cooking time: 10 minutes (microwave)/20 minutes (stove top)

INGREDIENTS

1 cup steel-cup oats

1/4 tsp Cinnamon, ground

1/8 tsp Sea salt

1 medium apple, cored and cut into 1/2 inch cubes

2 Tbsp raisins (or other dried fruit)

2 cups water

1/2 cup non fat milk, or calcium-fortified soy or almond milk

Garnish: 2 Tbsp chopped pecans or walnuts

DIRECTIONS:

To microwave: Combine oats, cinnamon, salt, apple, dried fruit, water, and milk in a large glass bowl. Heat for 8-10 minutes. Serve with a garnish of nuts and more milk as desired.

For Stove top cooking: Combine ingredients, bring to a bowl and immediately lower to simmer. Cook 15-20 minutes. Garnish as noted above.

This makes a great breakfast, dessert, or snack.

Serves two people.

In a blender combine:

• 2 cups calcium fortified soy milk (or organic skim milk, almond milk, or coconut milk)
• 2 cups frozen blueberries (or any fruit)
• 1 scoop UltraMeal 360 (Or whey protein)
• 2 tsp lime or lemon juice (fresh squeezed or concentrate)
• Optional, for more fiber and a little nutty taste, add 1 tbsp ground flax seed
• If you would like the drink thinner, add water, or some decaf green tea

Nutrient content: (per serving; two servings total)

• Calories: 230
• Protein: 23 grams
• Fiber: 4 grams (6 grams with UltraMeal 360)
• Fat content: 22% fat
• Saturated fat: 1 gram
• Sodium: 120 mg

Minestrone Soup

This hearty, flavorful soup is great for lunch, afternoon snacks, or dinner. You can make extra and store it in the refrigerator for several days.

Makes: 8 one-cup servings

1 tablespoon extra-virgin olive oil
1 medium onion, chopped
2 medium carrots, diced
2 celery stalks, diced
1 cup mushrooms, sliced
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1 medium zucchini, diced
1/2 head cauliflower, cut into 1-inch florets
1/2 cup chopped flat-leaf parsley
10 fresh basil leaves, sliced into thin strips
3 garlic cloves, minced
4 medium plum tomatoes, coarsely chopped
3 cups low-sodium vegetable stock
2 tablespoons tomato paste
1 medium russet potato (or 2 small red potatoes), cut into 1/2-inch cubes
1 15-ounce can cannellini (or other white beans), rinsed and drained
1/2 15-ounce can garbanzo beans, rinsed and drained
1/8 teaspoon red pepper flakes (optional)
4 ounces fiber-enriched pasta (elbows, shells, or similar shape)
4 tablespoons nonfat sour cream (optional)

Heat a large sauce pan over medium-high heat and add oil. Sauté the onion until translucent, approximately 3 to 5 minutes. Add carrots, celery, mushrooms, salt, and pepper and cook for 3 minutes, stirring frequently. Reduce heat to medium and add zucchini, cauliflower, parsley, basil, garlic, and tomatoes. Continue cooking, stirring occasionally, until the tomatoes break down and start forming a sauce, about 5 minutes. Add the stock, 2 cups water, tomato paste, potato, cannellini, garbanzo beans, and red pepper flakes. Bring to a boil, then reduce heat to low and simmer for 20 to 25 minutes, partially covered, until potatoes are tender. Add the pasta and cook 10 minutes more. Garnish with sour cream if desired.

Per Serving
Calories: 191 • Fiber: 6g • Saturated fat: 0.3g • Sodium: 564mg •
Protein: 9g • Total fat: 3.3g • Carbs: 34g • Calories from fat: 15%

Cioppino

This is a San Francisco version of an Italian seafood stew, a favorite in our home when we have company. Try to find very fresh fish and shellfish options. Vary ingredients with availability.

Preparation Time: 20 minutes

Simmering time: 30 minutes

Serves: 4 (makes about 8-10 cups)

1 Tbsp Virgin olive oil

1 medium Onion, chopped

1/2 tsp Sea salt

1 cup Mushrooms, sliced

1 tsp Italian herbs, dried (rosemary, thyme, oregano, basil)

¼ tsp Black pepper, ground

3 large Carrots, chopped

3 stalks Celery, chopped

1 cup Red table wine

2 medium Potatoes, 1-inch cubed

1 cup Marinara sauce (or toomato sauce)

2 cups Low sodium vegetable broth

3/4 pound Salmon, cut into 1-inch pieces

2/3 pound Shrimp

1 pound Mussels (in the shell)

8 large Scallops

½ cup Parsley, chopped

Heat a large pot over medium high heat. Add oil, then onions, salt, mushrooms, herbs, black pepper, and stir. Heat 2 minutes. Add carrots and celery and heat another 2 minutes. Add wine and allow to de-glaze for 30 seconds while stirring. Add potatoes, tomato sauce, broth and let simmer for 15-20 minutes, until carrots and potatoes are nearly cooked.

Meanwhile, bring another pan with a steamer tray to a boil, add mussels and cook until they open. Set aside.

Increase pot to medium high heat, and add salmon, shrimp, and scallops. Heat until shrimp are pink, add mussels (do not add broth as this will make it too salty) and simmer another minute.

Set table with large bowls to discard the shells. Garnish bowls with parsley. This stew is fabulous with heavy, whole grain bread.

Per Serving

Calories: 444

Total Fat: 8.5 grams (Calories from fat: 17%)

Saturated Fat: 1.7 grams

Protein: 51 grams (Calories from protein: 48%)

Fiber: 8 grams  (Calories from carbs: 27%)

Sodium: 734 mg