Get Healthy
By Jess O’Toole

The omega-3 fatty acids found in oily fish like tuna decrease inflammation in the body and help lubricate the joints. The American Heart Association recommends adults eat at least two servings of fish a week because omega-3s are also great for reducing triglycerides and promoting heart health. The benefits of eating fish far outweigh the risks, but including a variety of fish in your diet will minimize exposure to mercury. If the tuna steaks at the fish counter are bigger than the weight and thickness specified for the recipe, you’ll just need to cook them a bit longer.
Serves 2

Directions

1. Prepare the cherry tomatoes by cutting half of them in half and leaving the rest whole. Set aside. Heat a large skillet with 1 tbsp. olive oil. Once warm, add garlic, rosemary and crushed red pepper flakes. Turn the heat down to medium-low and cook for 1 minute to infuse the oil with flavor. Toss the cherry tomatoes into the skillet and cook over medium heat, stirring occasionally, until blistered and beginning to release their juices (about 5 minutes). Add the chickpeas, sherry vinegar, smoked paprika and 1/8 tsp. sea salt, stirring to combine. Cook for a couple minutes until heated through.
2. Meanwhile, grill the tuna steaks. Heat the grill to medium-high. Rub the tuna with 1/4 teaspoon olive oil and sprinkle with sea salt and black pepper. Cook the tuna steaks for about 6 minutes, turning once halfway through for medium rare. Split the tomato-chickpea mixture between two plates and top with a tuna steak.

Ingredients:

• Olive oil
• 1 clove garlic, finely chopped
• 2 tsp. finely chopped fresh rosemary leaves
• 1/8-1/4 tsp. crushed red pepper flakes, depending on how much heat you like
• 8 oz. cherry tomatoes
• 1 can chickpeas (15 oz.), drained and rinsed
• 2 tsp. sherry vinegar
• 1 tsp. smoked paprika
• 2 tuna steaks, weighing about 3.5 oz. 
each and 1-inch thick
• Sea salt and freshly ground black pepper

Nutrition Facts Per Serving

• Calories 881
• Total Fat 15g
• Saturated Fat 2g
• Cholesterol 0mg
• Sodium 1,124mg
• Total Carbohydrates 56g
• Dietary Fiber 15g
• Sugars 8g
• Protein 40g

By Carlynn Woolsey

Maintaining a healthy level of hydration is important to the body on so many levels. When water and important electrolytes are lost, normal functioning can be compromised. If this happens, one of the most common symptoms is a painful, recurring headache. The easiest way to combat this symptom is to rehydrate by drinking water and consuming other water dense fruits and vegetables. Watermelon contains mostly water, and is thus an ideal choice to fill the body back with fluids. Combined here with mint, another common natural headache reliever, watermelon takes center stage to bring the body right back into balance.
(Serves 2)

Directions

1. Combine all ingredients in a blender and blend until smooth.
2. Serve immediately.

Ingredients

• ½ medium-size seedless watermelon, roughly chopped
• 2 springs fresh mint
• 1 box/can coconut water (approximately 11-12 ounces)
• 1 cup ice

These autumnal recipes use seasonal produce to flavor your holiday table. They are easy to prepare and great to share. We wish you a lovely Thanksgiving!

Ingredients:

• 1 tablespoon flour (or corn starch,to be gluten free)
• 1 tablespoon unsalted butter
• 1 1/2 cups broth
• 1 tablespoon brown sugar
• 2 cups cooked sweet potatoes
• 1/4 teaspoon ground ginger
• 1/2 teaspoon all spice
• 1 cup milk
• Dash of salt

Preparation:
In a Dutch oven, warm flour and butter over medium heat, stirring constantly until a light caramel color. Add broth and brown sugar. bring to a boil and then lower to simmer. Add potatoes and spices. With an immersion blender, puree soup until it is smooth. (This can also be done in batches in a blender.) Add milk and a dash of salt and pepper last.

May the respite of cool weather reach us this month! October brings the first crisp, cool nights to Phoenix – a taste of the next glorious six months. In celebration of the ability to return outside for meals on the patio, a collection of fall-inspired recipes:

Ingredients:

• 6 ounces wild rice
• 2 cups vegetable or chicken broth
• 1 teaspoon thyme
• 1 cup celery, chopped
• 1 medium onion, chopped
• 1 tablespoon olive oil
• 3/4 cup dried cranberries
• 1/2 cup toasted, chopped almonds
• 2 tablespoons minced fresh parsley
• 4 medium acorn squash
• 3/4 cup water

Directions:
Heat oven to 350 degrees. In a sauce- pan, bring rice, broth and thyme to a
boil. reduce heat; cover and simmer for 25 minutes. In a frying pan, brown celery and onion in oil. re- move fro heat, and add cranberries, almonds, parsley and finally the cooked rice. To prepare squash, halve and remove seeds. Fill squash with rice mixture and place on a greased baking sheet. bake for 45-50 minutes, until squash is tender.

Use modern innovations to escape the heat of the kitchen. These three, healthy, late- summer recipes are meant for the grill. So, invite your family outside, fire up the barbeque and enjoy a colorful meal prepared in the great outdoors.

Ingredients:

• 3 large red bell peppers — seeded, quartered

• 4 large Japanese eggplants — cut lengthwise into 3 slices

• 4 medium yellow zucchini — cut lengthwise into 1/3-inch-thick slices

• 8 tablespoons extra-virgin olive oil, divided

• 2 garlic cloves, finely chopped

• 1/2 teaspoon dried crushed red pepper

• 1/2 cup Japanese breadcrumbs

• 2 tablespoons red wine vinegar

• 1/4 cup chopped fresh parsley

• 1/4 cup parmasaen cheese •    2 tablespoons chopped fresh oregano

Preparation:
Heat the barbeque to medium. Place vegetables on baking sheet and brush with oil; season with salt and pepper. Grill until tender, turning and re-arranging as necessary. Heat 3 tablespoons olive oil in medium skillet over medium heat. Add garlic and red pepper; stir about 30 seconds. Add breadcrumbs and cheese; stir until golden. Add vinegar to another bowl; add in 3 tablespoons oil, parsley and oregano. Arrange vegetables on platter. Spoon dressing over vegetables; sprinkle with breadcrumbs and cheese.

In the heat of the summer, rely on cool and refreshing foods to keep your diet balanced. Cooking outside on the BBQ can be a great way to spend a bit of time in fresh air, and keep your home cooler without a hot oven. And who doesn’t love a fruit salad when the weather is scorching?

Ingredients:

• 1 pink grapefruit, peeled
• 2 large tangerines
• 3 navel oranges
• 2 tablespoons honey
• 1/4 teaspoon ground cinnamon
• Greek yogurt
• Minced crystallized ginger, to taste

Preparation:

Cut citrus sections into thirds, after peeling fruit. Place grapefruit, tan- gerines and juice in a large bowl. Add honey and cinnamon. Cover and refrigerate at least 1 hour. Mix yogurt and ginger in a different bowl then add fruit. (Add brown sugar, or another sweetener if you don’t care for the tart taste of Greek yogurt!)

Ingredients:

• 4 large sweet potatoes
• 2-3 tablespoons unsalted butter
• 4-6 cloves diced garlic
• Pepper, salt

Directions:

Chop sweet potatoes into inch sized cubes. Boil potatoes until they fall off your fork easily when stabbed.  Drain off water, remove from pan. In that pan, sauté garlic and butter until garlic gets soft and slightly brown. Return the potatoes to the panwith the garlic and butter and mash until smooth.  Pepper and salt to taste.

Fruit kebabs are fun, easy, very pretty and good for you! Eat these plain, top with a little light whipped cream, or pair them with this light chocolate raspberry sauce. Look for fruit that is ripe, yet still slightly firm – it will hold up better on the grill.

Ingredients:

• ½ fresh pineapple, cubed
• 3 or 4 nectarines, pitted and cubed
• 3 or 4 black or red plums, pitted and cubed
• 3 or 4 peaches, pitted and cubed
• 3 or 4 pears, cubed
• 3 or 4 apricots, pitted and cubed
• 12 to 15 fresh strawberries, stemmed
• 2 or 3 large oranges, segmented

Directions:

Alternating different fruits, thread cubes onto skewers. Baste very lightly with melted butter, or spray fruit with non-stick cooking spray. On a medium-heat grill, place the skewers with a little space in between each one. Turn fruit as it’s cooking, about 10 minutes or until there are visible grill marks on the fruit.