5 Part Series On The Anti-Aging Diet: Part 4

Antiaging Recipes continued… Yield: 3 servings (2 patties each) Per serving: 369 calories, 26 g protein, 25 g carbohydrate, 18 g fat (2.5 g saturated fat, 9.5 g monounsaturated fat, 5.7 g polyunsaturated fat), 120 mg cholesterol, 2.5 g fiber, 274 mg sodium. Calories from fat: 44%. Cedar Baked Salmon With Watercress Yogurt Sauce WebMD Weight Loss Clinic members: Journal as 1 serving of fatty fish without added fat. This recipe was inspired by chef Judson Simpson, executive chef for the House of Commons in Canada. 1 1/2 pounds salmon fillets, boneless and skinless 2 cedar shingles — untreated Canola cooking spray 1 bunch watercress, picked and blanched 1 green onion, chopped 1/2 cup light vanilla yogurt 1 tablespoon fresh dill, chopped 2 tablespoons light sour cream 2 tablespoons fat-free half-and-half (or low-fat milk) ½ teaspoon Worcestershire sauce 1/2 teaspoon Dijon mustard 1/2 teaspoon black pepper 1/2 teaspoon salt Soak cedar shingles in water for 2 hours. Dry briefly, then coat the cooking side of the shingle with canola cooking spray. Place salmon fillets on the cedar shingles and bake at 425-degrees for 10-15 minutes, depending on the thickness of the salmon (about 10-12 minutes per inch at the thickest end). Meanwhile, chop blanched watercress and add it to an 8-cup measure or medium-sized bowl, along with the green onions, yogurt, dill, sour cream, half-and-half or milk, Worcestershire sauce, Dijon mustard, black pepper and salt. Serve each salmon filet with a healthy dollop of the watercress yogurt sauce. Yield: 4 servings Per serving: 280 calories, 37 g protein, 4 g carbohydrate, 12 g fat, 2.5 g saturated fat, 98 mg cholesterol, .2 g fiber, 269 mg sodium. Calories from fat: 40%. Fun Fall Snack Mix WebMD Weight Loss Clinic Members: Journal as 2 tablespoons nuts OR 1 portion medium dessert. This fruit and nut mixture offers a taste of fall, with the pumpkin spice and dried cranberries. 1 cup diced dried apricots 1/2 cup dried cherries or cranberries 1/2 cup unsalted or lightly salted roasted almonds or sunflower seeds 1 1/2 cup unsalted or lightly salted roasted peanuts 1/2 teaspoon pumpkin pie spice 1/3 cup white chocolate chips (optional) Add all of the ingredients to a gallon-sized plastic bag and seal. Toss the bag around to mix all of the ingredients well. Yield: Makes 3 1/2 cups or 10 servings (1/3 cup each); or 4 cups if adding white chocolate chips Per serving (1/3 cup each): 208 calories, 7 g protein, 19 g carbohydrate, 14.5 g fat (1.9 g saturated fat, 0 mg cholesterol, 3 g fiber, 2 mg sodium. Calories from fat: 56%. NOTE: If you add the white chocolate chips, it will add 30 calories, 2 grams fat, and 1 gram saturated fat to each serving.

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