Green Mountain at Fox Run (Vermont)
Grilled Flank Steak
Makes 3-4 servings
This Green Mountain classic always delights our guests. With outdoor grilling in full swing, spring/summer is the perfect time to make it. While making the steak, you might as well grill some onions to add more taste and nutrition to this lean, healthy cut of beef. The fresh herbs - thyme, rosemary or a little of both - are spring/summer item many of us will have growing in our garden or on the patio. If you don't, it's not too late to get them growing!
1 pound beef flank steak
1 tablespoon olive oil
3 tablespoons balsamic vinegar
2 tablespoons lemon juice
1 tablespoon finely chopped shallot
2 medium cloves garlic, finely chopped or minced
2 teaspoons chopped fresh rosemary, thyme or combination of both teaspoon ground black pepper
Salt
Pepper
Make cuts about 1/2 inch apart and 1/4 inch deep in diamond pattern in both sides of beef. Mix remaining ingredients except onions. Place beef in shallow glass or plastic dish. Pour marinade over beef; turn beef to coat with marinade. Refrigerate about 2 hours. Remove beef from marinade; discard excess garlic and shallot pieces. Place beef on grill rack. Cover and grill about 4-5 minutes. Turn beef; cover and grill about 4 minutes longer for medium doneness. (Note: The cooking time will vary with the thickness of the steak.) Season beef with salt and pepper. Slice beef across grain at slanted angle into thin slices.
www.fitwoman.com
(800)448-8106 (802) 228-8885
info@fitwoman.com
Canyon Ranch (Arizona)
Hummus
1 teaspoon cumin seed
1 15-ounce can garbanzo beans
2 teaspoons minced garlic
2 tablespoons fresh squeezed lemon juice
2 tablespoons extra virgin olive oil
Pinch freshly ground black pepper
2 teaspoons sea salt
1 tablespoon plus 1 teaspoon sesame tahini
1. Preheat oven to 350°. Roast cumin seed for 7 minutes, shaking pan several times. Cool, then grind in spice grinder.
2. Drain garbanzo beans and reserve liquid. Combine all ingredients in food processor and puree. Use reserved liquid to adjust consistency.
Makes 8 (1/4-cup) servings, each containing approximately:
85 calories
8 gm. carbohydrate
5 gm. fat
0 mg. cholesterol
3 gm. protein
332 mg. sodium
1 gm. fiber
www.canyonranch.com
(800) 742-9000
Canyon Ranch (Massachusetts)
Bean Dip
Serve this fiber-rich, delicious bean dip with baked tortilla chips or pita wedges for a casual snack or appetizer. You can also spread it on a warmed whole wheat flour tortilla for a simple bean burrito. Beans are an almost perfect food. They are a great source of protein, in addition to fiber. They're rich in folic acid and magnesium and help control blood sugar. Canyon Ranch nutritionists often recommend that guests enjoy some form of beans every day.
1 1/2 cups canned pinto, kidney or black beans (15-oz. can)
1/4 cup minced onion
1/4 cup diced tomato
1 teaspoon minced fresh garlic
1/4 teaspoon freshly ground black pepper
1/2 teaspoon salt
Drain liquid from beans, reserving 3/4 cup. Place half the beans in food processor. Add reserved bean liquid and blend. Mix in other half of beans along with remaining ingredients.
Makes 8 (1/3-cup) servings, each containing approximately:
95 calories
20 gm. carbohydrate
1 gm. fat
0 mg. cholesterol
2 gm. protein
230 mg. sodium
2 gm. fiber
www.canyonranch.com
(800) 742-9000
(413) 637-4100
Coastal Trek (British Columbia, Canada)
Quinoa Cookies
2 ½ cups whole wheat pastry flour
1 tsp baking soda
1 tsp baking powder
¾ tsp fine sea salt
½ date butter
½ cup grape seed oil
½ cup natural sugar
¾ cup flax eggs
3 tsp vanilla
2 cups cooked quinoa
¾ cups pecans
½ cup chopped apricots
1 cup rolled oats
1. Pre-heat oven to 375.
2. Line baking sheets with parchment
3. Combine flour, baking soda, baking powder, and salt in a bowl.
4. In a separate bowl cream butter with sugar. Mix in eggs one at a time until fluffy. Stir in vanilla.
5. Add flour mixture and stir well. Stir in quinoa, walnuts and oats and mix until the quinoa is distributed.
6. Drop 2 tablespoons of the dough on the baking sheets. Bake for 10 or 12 minutes until golden.
www.costaltrekresort.com
250 897-8735
info@coastaltrekresort.com
Mountain Trek (British Columbia, Canada)
Smoked Cheese Frittata
Serving Size : 4
1/8 cup onion - diced
1 3/8 cups broccoli - chopped and blanched
1/8 cup smoked Gouda cheese, or smoked Gruyere - grated
5 eggs, organic
1 TB milk, 2% fat
un-salted Spike (or favourite salt substitute) - to taste
4 tomato slices
- Preheat the oven to 350 degrees.
- Saute onion in a little water over low heat until softened. Do not brown.
- Bring a pot of water to a boil, plunge the broccoli into the water for 1 minute, drain immediately and plunge the broccoli into a bowl of cold water. Drain well.
- Beat the eggs with a mixer, adding the milk and seasoning. Combine with the cheese, broccoli, and onion. Pour into lightly oiled pie plates or individual ramekins.
- Bake until set, in the ramekins about 25 minutes, longer for the pie plates.
- Garnish with tomato slices on the side of the frittata.
Per Serving: 117 calories, 7grams of fat, 9grams Protein, 4grams carbohydrate, 125mg sodium
www.hiking.com
(800) 661-5161
(250) 229-5636
dsv@hiking.com
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