THE NUTRITION REPORT
A REVIEW OF THE HEADLINES
STJNMC
MENU IDEAS
MENU ITEMS OF THE WEEK
01
INTRODUCING FISH ON YOUR MENU
There are many reasons to introduce fish on your weekly menu. First, it is an important part of the Mediterranenan menu as it offers many health benefits. In addition to introducing healthy fish oils that are elevated in omega-3 fatty acids and protective agains heart disease, fish is also an excellent source of protein; second, it is not necessary to always purchase the fresh catch of the day, since the fast freezing method used to store fish, makes it very affordable and equally delicious; third, fish tends to be low in calorie and so an excellent menu choice for weight management.
Recipe yield: 4 Servings; time: 25 minutes
Ingredients:
4 tablespoons honey
1 tablespoon soy sauce
1 tablespoon Dijon mustard
1 teaspoon seasoned rice wine vinegar
1/4 teaspoon dried crushed red pepper
1 pound fresh medium asparagus
8 ounces fresh green beans, trimmed
1 small orange, cut into 1/4- to 1/2-inch slices
1 tablespoon olive oil
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
4 (5- to 6-oz.) fresh salmon fillets
Garnish: toasted sesame seeds
Plate of Salmon Copyright: racorn/shutterstock.com
Roasted Chicken/Copyright: vaivirga/shutterstock.com
02
/ DELIGHTFUL CHICKEN DISHES
Classic Double Roast Chickens
Yield: 2 Chickens
Time: 2 hours
Ingredients
4 teaspoons kosher salt
2 teaspoons freshly ground black pepper
2 (4- to 5-lb.) whole chickens
2 lemons, halved
2 fresh rosemary sprigs
1 tablespoon olive oil
Vegetable cooking spray
LUNCH IDEA-1
LUNCH IDEA-2



LUNCH IDEA-3

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MEATLESS SPAGHETTI SAUCE
This meatless spaghetti sauce is consistent with the Mediterranean meal plan. VIEW RECIPE
STIR FRY TOFU VEGETABLE EXPLOSION
This meatless dish exemplifies healthy but flavorful eating. VIEW RECIPE
POPULAR RECIPES
Young woman with vegetables/ Copyright: Piotr Marcinski/shutterstock.com
03 / VEGETABLE DISHES
VEGETABLE ROOT BAKE
This vegetable root bake is a wonderful way of introducing vegetables to the fall dinner table that everyone will love.
INGRDIENTS:
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1 pound new potatoes, halved
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1/2 large rutabaga, peeled and cubed
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1 large sweet potato, peeled and cubed
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2 large parsnips, peeled and cubed
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2 large carrots, peeled and cubed
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3 tablespoons olive oil
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3 tablespoons sweet red chili sauce
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1 1/2 teaspoons onion powder
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1 1/2 teaspoons garlic powder
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1 tablespoon steak seasoning
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1 teaspoon ground black pepper
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Add all ingredients to list
This vegetable stir-fry, explosive in color and flavor, works as an excellent side dish to complement a meat or vegetarian meal.
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INCREDIENTS
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2 tablespoons vegetable oil
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1 tablespoon minced fresh ginger (optional)
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3 serrano chile peppers, seeded and chopped (optional)
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1/2 cup baby corn, cut in half
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1 red bell pepper, seeded and cut into strips
Peppers Bell, Greenhouse
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2 pounds bok choy - stalks halved and cut into 1/4-inch sticks, leaves halved, separated
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3 cups fresh bean sprouts
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1/4 cup Asian fish sauce (nuoc mam or nam pla)
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3 tablespoons Chinese oyster sauce
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4 green onions, thinly sliced
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Onions Green (Scallions)/Spring
1 ea For $0.49 - expires in 16 hours
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2 tablespoons chopped cilantro leaves (optional)
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2 tablespoons toasted sesame seeds (optional) READ MORE
VEGETABLE STIR FRY
PARSNIP VEGETABLE MASH
This fall vegetable dish is visually appealing with its orangy October colors and unique taste. A great way to insert a pretty broad assortment of colors and some high potency nutrition
SOME INGREDIENTS
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1 large yam, peeled and cubed
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1 large red potato, peeled and cubed
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1 large white potato, peeled and cubed
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1 large yellow potato, peeled and cubed
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1 large beet, peeled and cubed (optional)
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1 rutabaga, peeled and cubed
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