By Jeannette Hurt
Fresh Tuna Burgers with Mango Salsa
These zesty tuna burgers not only awaken your taste buds with their depth of flavor, but they can also pack a punch of pain-fighting powers. The omega-3 fatty acids of tuna have been shown to help reduce inflammation, as have the anti-inflammatory compounds of turmeric and ginger.
16 oz. fresh ahi tuna (about 3 to 4 steaks, skin and bones removed), diced
1/2 cup diced seedless cucumber
1/2 cup diced red bell pepper
1/3 cup diced red onion
2 tBSP minced cilantro
11/2 inch piece of peeled ginger
1 inch piece of peeled turmeric
1 tbsp rice wine vinegar
1 tBSP tamari soy sauce, preferably reduced sodium
11/2 TSP lime juice (juice from about ½ lime)
1 tsp lime zest (from about ½ lime)
1 tsp Dijon mustard
1/2 TSP wasabi powder
1 tsp toasted sesame seeds
1 tsp sesame oil
1 mango, diced
1 tbsp diced red onion
1 tbsp diced red bell pepper
1 tbsp minced cilantro
11/2 TSP lime juice (juice from about 1/2 lime)
1 to 2 dashes hot sauce
sea salt to taste
1 In a large bowl, stir together tuna, cucumber, red pepper and red onion.
2 In a food processor fitted with a standard blade or in a blender, place cilantro, ginger, turmeric, vinegar, soy sauce, lime juice, lime zest, mustard and wasabi powder. Pulse for about 1 minute or until ginger and turmeric are well chopped.
3 Combine mixture with tuna and vegetables, then stir in sesame seeds. Form mixture into 4 patties. The patties will be wet. Chill for 20 minutes in freezer.
4 While patties are chilling, make mango salsa. Stir together mango, red onion, red pepper, cilantro and lime juice. Season with hot sauce and sea salt to taste.
5 Heat a large nonstick pan over high heat for 1 minute. Brush with sesame oil. Heat for 1 more minute. Add patties. Reduce heat to medium-high. Cook patties for 3 to 4 minutes per side.
6 To serve, top patties with mango salsa and place on a whole-grain bun or wrap in lettuce leaves.
Note: You can also top burgers with sliced tomatoes. If you like heat, wasabi mayo is a nice addition.
Makes 4 large or 6 small burgers
Per Serving: Calories: 199; Fat: 3 g; Sat. Fat: 1 g; Cholesterol: 51 mg; Sodium: 313 mg; Carbohydrates: 15 g; Sugar: 11 g; Fiber: 3 g; Protein: 28 g (Hamburger bun nutritional information not included)
Baked Sweet Potato Fries
Sweet yet slightly spicy, these oven-baked sweet potato fries offer a healthy and tasty alternative to their greasy, plain counterparts. Rich in vitamins A and C and filled with fiber, sweet potatoes can be, by nature, quite anti-inflammatory.
1 large sweet potato, about 1 pound, peeled and sliced into 1/4-inch-wide by 1/4-inch-thick slices
11/2 TSP extra-virgin olive oil
1/2 tsp Cajun seasoning
1/4 tsp honey
1/4 tsp sea salt
1/4 tsp black pepper
1 Preheat oven to 350° F. In a large bowl, toss all ingredients together. Lay seasoned sweet potatoes on a large baking sheet.
Bake for 45 minutes.
Makes 4 servings (about 8 fries each)
Per Serving: Calories: 115; Fat: 1 g; Sat. Fat: 0 g; Cholesterol: 0 mg; Sodium: 214 mg; Carbohydrates: 26 g; Sugar: 6 g; Fiber: 4 g; Protein: 2 g
Kale Salad with Roasted Tomato and Garlic Dressing
2 Roma tomatoes
2 unpeeled garlic cloves
31/8 tsp extra-virgin olive oil, divided
1/4 tsp sea salt, divided
2 tbsp balsamic vinegar
1 tsp apple cider vinegar
1/2 tsp Dijon mustard
1 bunch kale (About ¼ lb), stems removed and leaves torn into tiny pieces
1/4 cup diced red bell pepper
11/2 tsp dried cranberries
11/2 tsp dried blueberries
1 tbsp roasted pistachios, shelled and roughly chopped
freshly cracked black pepper
1 Preheat oven to 350° F. Slice tomatoes in half. Place tomatoes and unpeeled garlic cloves in small pan. Drizzle with 1/8 teaspoon olive oil and season with 1/8 teaspoon sea salt. Bake for 30 minutes. Remove tomatoes and garlic from pan, and remove peels from garlic cloves.
Let cool for 20 minutes.
2 To make roasted tomato and garlic dressing, puree tomatoes, garlic cloves, balsamic vinegar, apple cider vinegar, Dijon mustard and 2 teaspoons olive oil in food processor fitted with a standard blade.
3 Using clean hands or salad tongs, toss torn kale leaves with remaining 1 teaspoon olive oil and remaining 1/8 teaspoon sea salt. Mix in red pepper, dried berries and pistachios. Toss with dressing. Season with freshly cracked black pepper.
Makes 4 servings (about 1 cup salad and 2 tablespoons dressing per serving)
Per Serving: Calories: 108; Fat: 6 g; Sat. Fat: 1 g; Cholesterol: 0 mg; Sodium: 185 mg; Carbohydrates: 14 g; Sugar: 5 g; Fiber: 2 g; Protein: 3 g