Chris Freytag
 

Recipes

What to Choose and What to Lose

Life is about choices.  We make choices every day, some good and some bad.  When it comes to your health, one of the easiest ways to start making changes is to pay attention to what you eat.

I have created these “recipes of the week” that are calorie controlled, simple to make, and chalked full of nutrition. It comes down to knowing what to choose and what to lose. I believe that education is the key….so most recipes will have  a “choose it” ingredient to help you understand the nutritional qualities of different foods.  I’ll give you ideas for food swaps so you can continue to make more mindful, meaningful food choices.

It is about choices ….To have more energy, eat healthy food.  To lose weight, shave calories from your daily food plan.  To save time, try my recipes….none of them take more than 30 minutes of prep time.

In the words of the late French author, La Rochefoucauld, “To eat is a necessity, but to eat intelligently is an art.”

Recipe of the week

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Asparagus with Wasabi Dip

Asparagus with Wasabi Dip

Asparagus with Wasabi Dip

Servings: 6

1 cup............ Light Mayonnaise
4 tsp............ Reduced Sodium Soy Sauce
1 1/2 tsp ..... Light Agave Nectar
2 tsp............ Lemon Juice
2 tsp............ Wasabi Paste
3 lb............... Asparagus –thin to medium sized, blanched*

 

1.      In a small bowl combine the mayonnaise, soy sauce, agave nectar, lemon juice and wasabi paste.
2.      Chill in the refrigerator for at least 30 minutes to combine flavors.
3.      Serve with blanched asparagus.
 
Tip:  To blanch asparagus, bring a large pot of water to a boil.  Submerge asparagus in water for 1 minute.  Remove from water and dip in a bowl of ice water to stop the cooking process.  Serve cold.


Nutrition (per serving):   109.1 calories; 46% calories from fat; 5.8g total fat; 5.8mg cholesterol; 272.4mg sodium; 466.9mg potassium; 12.1g carbohydrates; 4.8g fiber; 5.0g sugar; 7.3g net carbs; 5.6g protein.

Choose it
This recipe makes an attractive and healthy party appetizer or a great everyday snack. Blanched asparagus is just barely cooked so it retains its fresh green color and crispness. Blanching versus cooking also helps retain key nutrients such as folate, vitamin C, and potassium.

 
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