Color Forecast for 2009

This is the year! When the clock struck midnight on the 31st, what resolution did you vow to uphold in 2009? For many people the goals we set are centered on looking or feeling better, food plays a big part of that. This menu highlights seven ingredients that contain essential nutrients to help keep you healthy, give you more energy and just plain feel good about your food choices.

For more great healthy dinner ideas, log on to The Dinner Spin!

Key Ingredient: Plain Non-fat yogurt
Nutritional Benefits: High in calcium, fortifies the immune system
Why I keep it on hand: Typically lasts long in the fridge, blends well with almost any flavor (it’s like a blank canvas when creating a new recipe)
Ideas: mix with fruit, granola or nuts for breakfast, puree with any white bean or chickpea for the base of any flavor hummus, great for sauces and dips

Spinach & Scallop Curry
Prep Time: 10 minutes
Cook Time: 10 minutes
Servings: 4

1/2 cup fat-free plain yogurt
1/4 cup chicken broth, reduced sodium
4 green onions, chopped
2 teaspoons fresh ginger root, minced
2 teaspoons curry powder
2 teaspoons garlic, minced
1 1/2 pound sea scallop
2 cups baby spinach greens, coarsely chopped
1 small tomato, diced

2 cups instant brown rice, cooked

Instructions
Heat oil in a wok or large skillet.

Meanwhile, whisk together the yogurt and broth.

When the oil in the wok is heated to the point of almost smoking, add scallions, ginger, curry, and garlic. Stir-fry 10 seconds; add scallops; stir constantly for 2 minutes. Add spinach, stir-fry about 1 minute. Add tomato and yogurt mixture. Combine thoroughly until heated through (about another 30 seconds).

Serve immediately over hot cooked noodles or rice.

Key Ingredient: Orange (juice)
Nutritional Benefits: Excellent source of Vitamin C, dietary fiber and potassium
Why I keep on hand: Inexpensive, long fridge life, one little orange can be eaten whole, grated for the rind, or squeezed for the juice
Ideas: Add orange segments to a mixed green salad, squeeze fresh juice for create a unique dressing, dice with strawberries and pineapple for fruit salsa, zest the rind for tea or use the juice to add flavor to any number of sauces that work well with chicken, fish or beef.

Spitfire Steak
Prep Time: 5 minutes + 20 min. marinating
Cook Time: 15 minutes
Servings: 4

1/2 cup fresh cilantro, coarsely chopped
1/2 cup orange juice
1/4 cup extra virgin olive oil
1 jalapeno pepper, sliced
1 teaspoon sea salt
1 1/2 pound beef flank steak

Instructions
Combine first 5 ingredients in resealable plastic bag. Score the surface of the beef, making diamond shapes 1/4 in. deep; place in the bag. Seal bag and turn to coat; refrigerate for at least 20 minutes or overnight.

Preheat grill to medium heat. Drain and discard marinade. Grill beef, covered for 6-8 minutes on each side or until meat reaches desired doneness.

Let stand for 5 minutes; thinly slice across the grain.

Key Ingredient: Almonds
Nutritional Benefits: Vitamin E, High ingood fat, promotes heart health and contains bone-building magnesium
Why I keep on hand: Refrigerated almonds keep for months and their delicate flavor compliments almost any dish.
Ideas: Grab a handful for a filling snack, toss with steamed veggies or in a mixed green salad, add to cookies, serve over fish, top cereal, mix into a rice dish.

Almond-Oat Chicken Strips
Prep Time: 20 minutes
Cook Time: 25 minutes
Servings: 4

1/2 cup almonds, sliced
1/4 cup quick cooking oats
1 teaspoon paprika
1 teaspoon garlic salt
1/4 teaspoon fresh ground pepper
1 tablespoon extra virgin olive oil
4 egg whites
1 pound boneless, skinless chicken breast, sliced into strips

Instructions
Preheat oven to 475 degrees.

Line a baking sheet with foil, spray with non-stick cooking spray.

In a food processor, combine first five ingredients (through pepper) until almonds are a fine texture. With the motor running, pulse in the olive oil. Transfer mixture to a shallow dish or bowl.

In a separate shallow bowl, whish egg whites. Add strips of chicken to egg mixture, then coat with almond mixture and place on baking sheet. Repeat for each strip.

Bake for 20-25 minutes or until golden brown and chicken is no longer pink, turning once halfway through bake time.

Key Ingredient: Whole Wheat Pasta
Nutritional Benefits: Good Source of dietary fiber and magnesium, Functions as an anti-cancer agent and promotes heart health.
Why I keep on hand: Available in a host of different shapes in sizes, widely available, and if stored properly lasts for many months
Ideas: toss with garlic, olive oil and low-fat cheese, serve with marinara, low-fat Alfredo, steamed veggies, as a main dish or side dish, hot or cold, whole wheat pasta is one of the most versatile ingredients.

Chunky Tomato Sauce over Penne
Prep Time: 20 minutes
Cook Time: 15 minutes + simmering
Servings: 4 servings + 2 cups for Tuscan Bean Soup

2 teaspoons extra virgin olive oil
2 teaspoons garlic, minced
1 medium onion, chopped
2 medium carrots, finely chopped
2 medium celery ribs, chopped
1 large zucchini, grated
1 (15 oz) can Italian-style diced tomatoes
1 (28 ounce) can crushed tomatoes
1 (15 oz) can no-salt added tomato paste
2 teaspoons dried oregano
2 teaspoons dried thyme
2 teaspoons rosemary
2 teaspoons sage
sea salt, to taste
fresh ground pepper, to taste

2 cups whole wheat penne pasta, cooked

Instructions
In a Dutch oven over high heat, add oil to coat bottom. Add garlic, onions, carrots, celery and zucchini. Saut until tender, about 3-5 minutes. Add tomatoes, paste, and water; stir to combine. Add seasonings; salt and pepper to taste. Simmer at least 15 minutes. The longer you simmer the better it tastes.

Serve over whole wheat penne pasta. Add cooked chicken for more protein.

Save 2 cups for the base of the Tuscan Bean Soup recipe.

Key Ingredient: Tomato
Nutritional Benefits: High in Vitamins C, A & K, potassium, fiber, beta-carotene and lutein.
Why I keep on hand: remain fresh for up to 10 days w/out refrigeration, widely available year round fresh, but many canned or jarred versions maintain nutrient content and low-cost convenient storage.
Ideas: Salads, soups, topping for sandwiches, sauces, stuff with wild rice as a side dish, mix with basil and mozzarella, salsa

Tuscan Bean Soup
Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 4

2 cups Chunky Tomato Sauce
1 (32 ounce) container vegetable broth, reduced sodium
1 cup Great Northern Beans, rinsed and drained
2 cups baby spinach greens, loosely packed
1/4 cup Parmesan cheese, grated

Instructions
In a Dutch oven over medium heat, add 2 cups Chunky Tomato Sauce , broth, spinach and beans; heat through. Spoon into individual serving bowls and sprinkle with fresh or grated Parmesan cheese.

Recipe Tips
If you did not make extras of the Chunky Tomato Sauce use a store bought brand as a time-saving substitute.

Key Ingredient: Bell Peppers
Nutritional Benefits: High in both Vitamins C and A
Why I keep on hand: add great color to any dish, store in the fridge for seven days, extras freeze well so no waste.
Ideas: eat raw with low-fat dip, saut in fajitas, stir-fry, roast and add to sauces or salads

Mexican Bell Skillet
Prep Time: 15 minutes
Cook Time: 15 minutes

1 pound boneless, skinless chicken breast, sliced into strips
2 teaspoons vegetable oil
1 teaspoon garlic
1 teaspoon ground cumin
1 teaspoon chili powder
16 ounces bell pepper stir-fry
1 cup frozen corn
1 (15 oz) can no-salt added black beans, rinsed and drained
1 cup salsa
1 cup reduced-fat cheddar cheese
8 whole wheat tortilla (8-inch), warmed

1/2 cup fat-free sour cream, optional
1/2 cup guacamole, optional

In a large skillet over medium-high heat, brown chicken in oil. Turn heat to high; add garlic, cumin, chili powder. Stir to combine seasonings with chicken. Add stir-fry mix and corn, stirring occasionally until chicken is no longer pink and veggies are crisp-tender.

Drain beans in a colander, rinse. Drain contents of skillet over beans. Return to skillet, this time over low heat. Add salsa and cheese; cover and simmer until heated through. Meanwhile, warm tortillas. Fill tortillas with chicken mixture and top with optional sour cream and guacamole.

Key Ingredient: Oatmeal
Nutritional Benefits: Very good source of manganese, selenium, protein and dietary fiber
Why I keep on hand: hearty and satisfying, great health benefits, stores for up to two months in an airtight container.
Ideas: combine with cinnamon & raisins for a heart-healthy breakfast, use to make homemade granola bars or healthier cookies, great for coating chicken and a more nutritious substitute for bread crumbs in meatloaf and burgers.

Garden Fresh Turkey Burger
Prep Time: 15 minutes
Cook Time: 15 minutes
Servings: 4-6 burgers

1 pound 99% lean ground turkey
1 cup quick cooking oats
3/4 cups red onion, finely chopped
1 medium carrots, grated
1 small zucchini, grated
2 egg whites
1/4 cup ketchup
2 teaspoons garlic, minced
1 teaspoon paprika
salt, to taste
fresh ground pepper, to taste

6 whole wheat Kaiser rolls
1 small tomato, sliced
6 slices red onion
6 leaves lettuce

Instructions
Preheat grill or broiler. In a large bowl, combine first 10 ingredients (through pepper). Form into 4 large or 6 medium patties. Place on grill or broiler for 7 to 9 minutes per side or until no longer pink in the middle.

Top a whole wheat bun with burger, tomato, onion and lettuce.

Color Forecast for 200922121Color Forecast for 2009Most of us will do some sort of painting project in 2009-whether it’s an accent wall, staging to get your home ready to sell or a major remodel. With that in mind, here are the 2009 Color Forecast from the Pantone Color Institute. In general natural green (think color of grass/plants/trees) is still a mainstay and Mustard Yellow is becoming more popular. Thebig color pairing is Chocolate Brown and Fuschia. (Remember to get your NO VOC paint!!). Visit the Pantone Color Institute website for colors (www.pantone.com) or check out the director of the Institute, Leatice Eiseman’s color blog at www.colorexpert.com.

Wine Country- think pastoral tones of taupe, olive and grapevine greens, lavender gray and sky blue for this color scheme.

Honesty-think shabby chic with the emphasis on chic-with the shabby emphasizingan attempt to recycle/reuse. Colors here are unbleached whites, tender greens, clouded corals, toasty warm tans, cool gray and a velvet-red rose.

Discerning Tastes-thinkmodernity marries tradition. Here classic crystal, antique white, caviar black, red mahogany, champagne beige (BEAUTIFUL!), metallic silver and gold and orchid.

Reveries- this is aback in the day nostalgic look at deco from old films. Many of the colors are historically accurate (dusty mauve and misted rose) with new fashion forward colors (flowering lilac, lavender, iris blue, rosy mauve, purple, russet brown). Perfect for a bedroom or bathroom.

Wanderings-think trekking through Nepal, hanging in Machu Picchu or anywhere else exotic. Colors are dusky rose, Dijon yellow, deep taupe, Mediterranean blue and misty gray all embellished with gold and/or scarlet red.

Solar Energy-this is one of my favorite color palettes as it symbolizes all the powers of the sun. Mandarin and flame orange, gold, green-based yellows, mulled wine purple, fuchsia-red, electric blue all paired with ash gray.

Breathe Easy-this relaxation and anything that reminds you of nature. Pure bright white, deep ocean blue, Provence blue, garden green, yellow-green, blue/purple.

Animate-think Japanese animation color scheme here-very bright, far from reality and cartoon-y. Ebullient red, vibrant blue, mint, chartreuse, light apricot, quiet green and deep berry all paired together in unlikely color combos. The only rule here is to match a pale color with a bright color-then mix away! This is scheme is perfect for a child/teen’s room, media room and/or bar.

DeAnna Radaj is the owner of Bante Design LLC/3E Products-an Integrative Lifestyle Design company. She is a nationally recognized speaker, author/columnist and design consultant. Check out the Bante Design LLC website for more information at www.bantedesign.com.