Strawberry Cucumber Basil Water
Lemon Berry Flush Fat Spa Water
Lemon Berry Flush Fat Spa Water
1/2 C. blueberries, fresh or frozen
1/2 C. raspberries, fresh or frozen
1 lemon, sliced
3 C. water, purified
Add all ingredients to a large glass, cover with lid and allow to chill overnight in the refrigerator, drink throughout the day.
Cinnamon Par Ginger Water
Granny Smith, Cucumber, and Mint Infused Water
Granny Smith, Cucumber, and Mint Infused Water
1 Granny Smith apple, cored and seeded, thinly sliced into rounds
1/2 English cucumber, thinly sliced
4 sprigs fresh mint
1 gallon water
In a large pitcher combine the apple slices, cucumber slices, mint, and water. Refrigerate for at least 1 hour before serving.
Grilled Salmon in Tomato Water
Notes: The amount of water that tomatoes produce depends on how juicy they are; you may need to adjust the amount you start with. If using thawed frozen peas, omit cooking them; just add with the onions and cherry tomatoes in step 5. Serve the salmon in tomato water, topped with creamy mayonnaise blended with fresh basil and lemon juice; offer crusty bread alongside.
5 pounds ripe tomatoes, rinsed, cored, and quartered
About 1/2 teaspoon salt
6 ounces purple or white pearl onions (about 1 1/2 cups)
1 cup shelled fresh peas (from 1 lb. in pods) or thawed frozen petite peas
1 1/2 pounds boned, skinned salmon fillet, cut into four equal pieces
Pepper
3/4 cup cherry tomatoes (at room temperature), rinsed and stemmed
In a blender, working in batches if necessary, whirl tomatoes with 1/2 teaspoon salt until smooth. Pour into a strainer lined with two layers of cheesecloth (four if it’s loosely woven) and set over a large bowl. Enclose nested containers in plastic wrap and chill, without stirring, at least 12 hours and up to 2 days to drain. Gather cloth edges and twist gently to squeeze out any remaining clear liquid, stopping when any red is released. Pour clear tomato water into a glass measure; you need 3 to 3 1/2 cups. Save red purée for other uses, such as pasta sauce. In a 3- to 4-quart pan over high heat, bring about 2 quarts water to a boil. Add pearl onions and cook just until barely tender when pierced, about 3 minutes. Lift out with a strainer or slotted spoon and rinse under cold running water until cool enough to handle. Trim root end from each onion and squeeze out of peel. Add peas to boiling water and cook until barely tender to bite, 2 to 3 minutes (see notes); drain. Rinse salmon and pat dry. Sprinkle all over with salt and pepper. Lay pieces on a well-oiled grill over a solid bed of hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook, turning once, until barely opaque but still moist-looking in center of thickest part (cut to test), 6 to 8 minutes total. Meanwhile, in a microwave oven on full power (100%), heat tomato water until steaming, 2 1/2 to 3 minutes. Set a piece of salmon in each of four wide, shallow bowls. Pour tomato water around fish and distribute onions, peas, and cherry tomatoes in water.
Blueberry Mint and Lime Water
Cinnamon Pear Ginger Water
Cinnamon Pear Ginger Water
1 sliced Pear
6 Cinnamon Sticks
Grated Ginger
2 qt. Water
Combine all ingredients, Serve chilled.
Blackberry & Sage Spa Water
Add some blackberries and a few bruised leaves of sage to the bottom of a large mason jar or carafe. Fill with ice and water.
Blueberry Brain Boost Smoothie
1 cup fresh-pressed apple juice
1 fresh ripe banana
1 1/2 cups frozen blueberries
1/2 cup frozen raspberries
1/4 cup raw walnuts, preferably soaked and drained
Combine the apple juice and banana in a blender. Add the blueberries, raspberries, and walnuts. Blend until smooth.
Spinach Risotto with Roquefort
Light cooking tip: Give a dish pungent flavor without a lot of fat by adding a little bit of rich, high-quality cheese. Notes: Cary Neff, executive chef at Miraval Life in Balance Resort and Spa near Tucson, describes a healthful style of cooking in his book, Conscious Cuisine (Sourcebooks, Naperville, IL, 2002). This green risotto is adapted from one of his recipes. Serve it with grilled salmon or chicken breasts or increase the portion size and make it an entrée.
1/2 cup chopped onion 
1 teaspoon minced garlic
1/4 teaspoon olive oil
1 cup arborio or other short- or medium-grain white rice
3 to 4 cups hot spinach broth
1 tablespoon Roquefort or other blue cheese
Sea or kosher salt
Fresh-ground pepper
Finely shredded lemon peel (optional)
In a 2- to 3-quart nonstick pan over medium-high heat, mix onion, garlic, and olive oil. Add rice and stir until onion is barely limp, 2 to 3 minutes. Stir in 1 cup spinach broth and bring to a simmer, then reduce heat to maintain simmer and stir until liquid is absorbed, 2 to 3 minutes. Add 2 more cups broth, 1/2 cup at a time, stirring after each addition until liquid is absorbed and rice is tender but still has a slight bite, 20 to 25 minutes total. If rice isn’t quite done, add more broth and stir until risotto is creamy. Crumble cheese into risotto and stir until blended. Season with salt and pepper to taste. Garnish with lemon peel.
Yield: 6 servings
Calories: 139
Fat: 1.3g
Fiber: 2.8g
Spinach Broth
1 cup chopped onion
1 teaspoon minced garlic
1/4 teaspoon extra-virgin olive oil
3 cups packed rinsed spinach leaves
4 cups vegetable stock or canned vegetable broth
About 1/2 teaspoon sea or kosher salt
1/4 teaspoon pepper
In a 2- to 3-quart pan over medium-high heat, stir onion and garlic in extra-virgin olive oil until onion is barely limp, 2 to 3 minutes. Add spinach leaves and stir just until wilted, about 1 minute. Add vegetable stock, or use canned broth. Purée mixture, one half at a time, in a blender (hold top down with a towel). Return to pan and bring to a simmer. Add sea or kosher salt and pepper.
Mango & Jicama Salad with Habanero Vinaigrette
Light cooking tip: Start with ingredients that are naturally low in fat, and spice them up with low-fat seasonings (chilies have a lot of power in this department). Notes: Executive chef Marc Lippman at Las Ventanas al Paraiso in Los Cabos, Mexico, created this stylish salad. If mangoes aren’t available, substitute peeled fresh pineapple. Cut the fruit and jicama into same-size slices and stack them.
2 firm-ripe mangoes (1 1/4 lb. each) 
1 jicama (about 1 1/2 lb.)
Habanero vinaigrette (recipe follows)
1 cup fresh cilantro, Italian parsley, and/or mint leaves, rinsed and crisped
1 teaspoon extra-virgin olive oil
Salt and pepper
With a small, sharp knife, peel mangoes. One at a time, set fruit on one narrow edge on a board and cut 1/8-inch-thick slices off each side down to the pit. Save remaining fruit around pits for another use. Cut peel off jicama and discard. Lay jicama on board, flattest side down, and cut into 1/8-inch-thick ovals. Trim slices, if necessary, to match size of mango slices, about 2 by 4 inches. Pour habanero vinaigrette into a rimmed plate. Dip a jicama slice in dressing, turning to coat and letting excess drain back into plate; set jicama on a separate plate. Lay a mango slice on top (if slices aren’t perfect, fit pieces together to cover). Repeat to stack a total of four jicama and four mango slices. Coat remaining jicama slices and layer with mango slices to make three more servings. Drizzle remaining dressing equally over stacks. In a small bowl, mix cilantro with olive oil and salt and pepper to taste. Mound equally on stacks.
Habanero Vinaigrette: Rinse 1 fresh habanero chili (about 1/4 oz.). Wearing rubber gloves, stem, seed, devein, and finely mince chili; you should have about 1 1/2 tablespoons. In a small bowl, mix 2 teaspoons of the minced chili, 1/3 cup fresh orange juice, 2 tablespoons fresh lime juice, and 1 tablespoon extra-virgin olive oil. With a small, sharp knife, cut ends off 2 limes (3 oz. each); cut off peel, including white pith. Holding limes over bowl of dressing, cut between membranes and fruit to release segments and drop them into bowl. Mix gently and add salt and more chili to taste, if desired.
Yield: 4 servings
Calories: 186
Fat: 5.2g
Fiber: 9g
Grilled Salmon Salad with Raspberry Vinaigrette
You may as well call this an “antioxidant salad,” because in addition to bursting with summery colors and flavors, it’s full of phytonutrient rich produce like raspberries, soybeans, and tomatoes.
1/4 cup walnut halves (1 oz.) 
12 asparagus spears (8 to 10 oz. total) or broccoli florets (1 in. wide and 3 in. long)
4 pieces (4 oz. each) boned salmon fillet
Spice rub (recipe follows)
3 heads (8 oz. each) Belgian endive
2 cups mixed baby salad greens, rinsed and crisped
1 dozen cherry tomatoes (1 in. wide; 8 oz. total), rinsed, stemmed, and halved
1/2 cup chopped red onion
Raspberry vinaigrette (recipe follows)
1 cup raspberries, rinsed
1/2 cup shelled cooked fresh or thawed frozen soybeans (see notes)
4 pumpernickel rolls
Bake nuts in a 9-inch pie or cake pan in a 350° regular or convection oven until golden beneath skins, shaking pan once, 7 to 9 minutes. Meanwhile, in a 10- to 12-inch frying pan over high heat, bring about 1 inch water to a boil. Rinse asparagus and snap off tough stem ends. Add asparagus or broccoli to pan and boil, uncovered, until bright green and barely tender when pierced, 2 to 3 minutes. Drain; rinse with cold water until cold. Rinse salmon and pat dry. Coat flesh sides equally with all the spice rub. Lay fish, coated side down, on a grill over hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook fish, turning once, until opaque but still moist-looking in center of thickest part (cut to test), 7 to 9 minutes total. Transfer to a plate. Rinse Belgian endive; trim off and discard discolored ends. Set aside 12 leaves; cut remaining leaves crosswise into 1/4-inch-wide slices and place in a bowl. Add salad greens, tomatoes, onion, and 1/4 cup raspberry vinaigrette; mix gently. Arrange asparagus and whole endive leaves equally around edges of plates. Mound salad mixture equally in center of plates; top with warm salmon. Sprinkle servings equally with walnuts, raspberries, and soybeans. Drizzle remaining vinaigrette over the top. Serve with pumpernickel rolls.
Spice rub: In a blender, whirl 1 tablespoon each coriander seeds and fennel seeds and 1 1/2 teaspoons each dried thyme and black peppercorns until finely ground. Makes about 3 tablespoons.
Raspberry vinaigrette: In a small bowl, whisk together 3 tablespoons raspberry vinegar, 2 tablespoons extra-virgin olive oil, 1 tablespoon walnut oil (optional), and 1 1/2 teaspoons Dijon mustard. Add salt and pepper to taste. Makes about 1/2 cup.
Yield: 4 servings
Calories: 571
Fat: 28g
Fiber:13g
Grilled Portabellas with Couscous
Light Cooking Tip: Healthy whole-grain foods tend to be slightly darker than their more processed counterparts; set them off with vivid color to increase appeal. Notes: Executive chef Michel Stroot at the Golden Door in Escondido, California, fills grilled portabella mushrooms with whole-wheat couscous and rings them with bright red and yellow bell pepper sauces (you can use just one color if you like). He tops them with grilled asparagus; green onions work well in the winter.
4 portabella mushroom caps (4 to 5 in. wide, 4 to 6 oz. each) 
8 green onions
2 tablespoons olive oil
2 teaspoons lemon juice
4 teaspoons balsamic vinegar
1/4 teaspoon fresh-ground pepper
3/4 cup vegetable stock (or used canned broth)
1/2 cup whole-wheat couscous
2 tablespoons minced parsley or fresh basil leaves
About 1 cup pepper coulis
Salt
Trim off and discard any stems from mushroom caps; gently rinse caps and drain well. Rinse green onions; trim off and discard ends. In a small bowl, mix olive oil and lemon juice. Brush smooth sides of mushroom caps and the green onions with oil mixture. Lay mushrooms, smooth side down, and green onions on a grill over hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid if using a gas barbecue. Turn onions as needed until lightly browned on all sides, 2 to 3 minutes total. With tongs, transfer to a plate. Cook mushrooms without turning until they are limp and begin to release their juices, 3 to 5 minutes. With a wide spatula, transfer, smooth side down, to a 9- by 13-inch baking pan. Drizzle mushrooms evenly with vinegar and sprinkle with pepper. Add 1/4 cup vegetable stock to pan. Cover and bake in a 300° regular or convection oven until hot, 5 to 10 minutes. Meanwhile, in a 1- to 2-quart pan over high heat, bring remaining 1/2 cup stock to a boil. Stir in couscous. Cover and remove from heat. Let stand until liquid is absorbed, about 5 minutes. Fluff couscous with a fork. If it seems too dry, stir in 3 to 5 tablespoons liquid from mushroom caps. Stir in parsley. Set mushrooms, smooth side down, on plates. Top equally with couscous. Spoon pepper coulis equally around mushrooms and garnish with green onions. Add salt to taste.
Yield: 4 servings
Calories: 220
Fat: 8.4g
Fiber: 4.5g
Charred Tomato Vinaigrette
Notes: Instructor-chef John Vollertsen of the Vista Clara Ranch Resort & Spa in Galisteo, New Mexico, created this mildly sweet and tangy dressing to add a bit of zip to greens. You can make it up to 3 days ahead; cover and chill.
4 Roma tomatoes (12 oz. total)
2 tablespoons extra-virgin olive oil
1/2 teaspoon granulated sugar
About 1/4 teaspoon salt
2 tablespoons balsamic vinegar
2 tablespoons red wine vinegar
1 teaspoon firmly packed brown sugar
4 fresh basil leaves (each 2 in. long), rinsed, or 1/2 teaspoon dried basil
Pepper
Rinse and core tomatoes; cut in half lengthwise. Set halves, cut side up, in a 9-inch cake pan. Brush cut sides with a total of 2 teaspoons oil. Sprinkle evenly with granulated sugar and 1/4 teaspoon salt. Bake in a 400° regular or convection oven until tomatoes are browned, 35 to 45 minutes. Let cool. In a blender, whirl tomatoes, balsamic vinegar, red wine vinegar, remaining 4 teaspoons olive oil, brown sugar, and basil until smooth. Add salt and pepper to taste.
Egg & Vegetable Wrap
Light cooking tip: Cook vegetables briefly, to keep them crisp, and combine many for a variety of flavors and textures. Use refrigerated egg substitute or all egg whites instead of whole eggs to cut saturated fat in scrambles. Notes: This colorful wrap from executive chef Guido Ulmann at the Hilton Hawaiian Village Beach Resort & Spa in Honolulu makes a great brunch, lunch, or light supper entrée. He uses red or green tortillas, but any kind of the same size will do.
8 ounces firm tofu 
2 Roma tomatoes (6 oz. total)
1 tablespoon olive oil
1 cup thinly slivered zucchini (1/4 in. by 3 in.)
1 cup thinly slivered red bell pepper (1/4 in. by 3 in.)
1 cup thinly sliced green onions
1 cup thinly sliced spinach leaves
1 tablespoon thinly sliced fresh basil leaves
1 1/2 cups pasteurized egg product (such as Egg Beaters) or egg whites
Salt and pepper
4 flour tortillas (10 in. wide; see notes)
2 cups mixed baby salad greens (about 2 oz.), rinsed and crisped
1/2 to 1 cup marinara sauce, purchased or homemade, heated
Rinse tofu and cut into 1/2-inch cubes; drain well and gently pat dry. Rinse and core tomatoes; halve lengthwise, then slice lengthwise. Set a 10- to 12-inch nonstick frying pan over high heat. When hot, add oil, zucchini, and bell pepper; stir often for 1 minute. Add tofu and tomatoes and stir until hot, 1 to 2 minutes. Add green onions, spinach, and basil; stir until wilted, about 1 minute. Add egg product and stir just until softly set, about 1 minute. Remove from heat and add salt and pepper to taste. Meanwhile, wrap tortillas in plastic wrap and heat in a microwave oven on full power (100%) just until steaming, 30 to 45 seconds. Spoon a fourth of the vegetable-egg mixture along one side of each tortilla, about 1 inch from front and to within 1 inch of side edges. Fold front edge over filling, then roll up tightly like a burrito. Cut each wrap in half diagonally or into fourths and set on a dinner plate. Garnish with salad greens and hot marinara sauce, or offer sauce to add to taste.
Yield: 4 servings
Calories: 391
Fat: 14g
Fiber: 4.5g
Mixed Beans with Hoisin Vinaigrette
Light cooking tip: Combine several legumes – a low-fat source of protein – for layers of flavor. Notes: Executive chef Reed Groban of Willow Stream Spa at the Fairmont Scottsdale Princess in Arizona uses hoisin sauce to add zest to beans. The sauce is available in most well-stocked supermarkets.
6 ounces green beans
1 red bell pepper (about 6 oz.)
1 tablespoon Asian (toasted) sesame oil
1 tablespoon chopped garlic
1 cup cooked dried garbanzos or canned garbanzos (rinsed and drained)
1 cup cooked dried small white beans or canned beans (rinsed and drained)
1/3 cup thinly sliced green onions
Hoisin vinaigrette (recipe follows)
1 tablespoon chopped fresh cilantro
Rinse green beans and trim off stem ends; cut beans into about 3-inch lengths. Rinse, stem, and seed bell pepper; cut lengthwise into thin slivers about 3 inches long. Set a 10- to 12-inch frying pan over medium-high heat. When pan is hot, add green beans and 3 tablespoons water; cover and cook until beans are bright green, 3 to 4 minutes. Add 1 teaspoon sesame oil, bell pepper, and garlic; stir until pepper begins to soften, about 2 minutes. Add garbanzos, white beans, green onions, and hoisin vinaigrette. Stir until garbanzos and white beans are hot, about 2 minutes. Stir in remaining 2 teaspoons sesame oil. Pour into a serving bowl and sprinkle with cilantro. Hoisin vinaigrette. In a blender or food processor, whirl 1/3 cup rice vinegar, 1 1/2 tablespoons hoisin sauce, 1 1/2 tablespoons water, and 2 teaspoons chopped fresh ginger until smooth. Makes about 1/2 cup.
Yield: 6 servings
Calories: 137
Fat: 3.2g
Fiber: 3.9g
Chicken with Fig Sauce
Light cooking tip: Use dried fruit as the base for a flavorful sauce for braised poultry. Notes: John C. Klock, M.D., of Holistica Hawaii Preventative Medicine Center teaches clients how to cook healthfully with dishes like this chicken.
6 dried Black Mission figs
1 cup fat-skimmed chicken broth
1 teaspoon ground coriander
1 teaspoon dry mustard
4 boned, skinned chicken breast halves (4 to 6 oz. each)
1 tablespoon olive oil
1 onion (about 8 oz.), peeled and chopped
1 tablespoon all-purpose flour
1/3 cup dry sherry
1/4 cup balsamic vinegar
Thinly sliced fresh chives
Salt and pepper
Cut figs into quarters and place in a small bowl; cover with hot water and soak until soft, about 15 minutes. Lift figs from liquid and place in a blender or food processor. Add 1/3 cup of the soaking liquid (discard remainder) and the broth, coriander, and dry mustard; whirl until smooth. Rinse chicken and pat dry. Set a 10- to 12-inch nonstick frying pan over high heat. When hot, add 1 1/2 teaspoons olive oil and tilt pan to coat bottom. Add chicken in a single layer and cook, turning once, until browned on both sides, 4 to 6 minutes total. Transfer to a plate. Reduce heat to medium-high. Add remaining 1 1/2 teaspoons oil and onion; stir often until onion is limp and beginning to brown, 2 to 3 minutes. Add flour and stir to coat onion. Add fig mixture and stir until boiling. Return chicken to pan. Cover and simmer over low heat until chicken is no longer pink in center of thickest part (cut to test), 5 to 7 minutes. With tongs, transfer chicken to plates. Stir sherry into sauce. If desired for a smoother sauce, pour through a fine strainer into a bowl. Spoon sauce equally over chicken, then drizzle each portion with 1 tablespoon vinegar. Sprinkle with chives and add salt and pepper to taste.
Yield: 4 servings
Calories: 255
Fat: 5.2g
Fiber: 2.2g
Halibut Steamed with Ginger, Orange & Lime
Take some light cooking cues from a spa chef and steam halibut, or another mild white fish, over a fragrant broth made with orange juice, a splash of lime, and fresh ginger. Once the fish is cooked, the sauce is reduced and thickened with cornstarch. Also combine fresh and dry versions of an ingredient – fresh and ground ginger, for instance – to intensify the flavor.
3 cups orange juice
1/3 cup lime juice
1 tablespoon ground ginger
4 pieces (4 oz. each) boned, skinned halibut fillet
1 tablespoon cornstarch
2 teaspoons minced fresh ginger
Salt
Cayenne
Asian chili oil (optional)
Thin shreds lime peel (green part only)
In the bottom of an 11- to 12-inch-wide steamer or in a deep 5- to 6-quart pan, combine orange juice, lime juice, and ground ginger. Set a nonstick or oiled rack at least 1 inch above surface of juice (elevate, if necessary, on the rim of a cheesecake pan or three clean, empty 2- to 3-in.-tall cans with both ends removed). Cover pan and bring juice to a boil over high heat. Rinse fish. Set pieces slightly apart on rack over boiling juice; cover pan and reduce heat to medium. Steam until fish is barely opaque but still moist-looking in center of thickest part (cut to test), 8 to 10 minutes. Lift out rack. With a wide spatula, lift fish from rack and set on a warm plate; cover to keep warm. Increase heat to high and boil pan juices, uncovered, until reduced to about 1 1/2 cups, 10 to 12 minutes. In a small bowl, mix cornstarch with 3 tablespoons water. Add mixture, along with fresh ginger, to reduced pan juices; stir until boiling. Add salt and cayenne to taste. Divide sauce evenly among four dinner plates. Lay a piece of fish in sauce on each plate. Garnish each portion with a few drops of chili oil and shreds of lime peel.
Â
Yield: 4 servings
Calories: 226
Fat: 2.8g
Fiber: .4g
Pepper Coulis
Notes: Executive chef Michel Stroot at the Golden Door uses red and yellow pepper coulis side by side in plate presentations to add color, moisture, texture, and flavor. If you’re in a hurry, instead of roasting fresh peppers, you can use 1 1/4 cups rinsed, drained canned roasted peppers. You can make the coulis ahead of time; cover and chill up to 3 days or freeze up to 6 months.
“Be sure to eat a variety of foods to keep your palette interested.â€
1 red or yellow bell pepper (about 10 oz.)
1 tablespoon water
1 teaspoon olive oil
salt to taste
cayenne pepper to taste
Rinse 1 red or yellow bell pepper (about 10 oz.); pat dry. Set pepper in a 9-inch pie or cake pan and broil 3 to 4 inches from heat, turning as needed, until charred on all sides, about 15 minutes total. Let cool. With a small, sharp knife, remove and discard skin, stem, and seeds. Coarsely chop pepper and place in a blender or food processor. Add 1 tablespoon water and 1 teaspoon olive oil; whirl until smooth. Add salt and cayenne to taste. If coulis is thicker than desired, thin with 1 to 2 more tablespoons water.
Yield: 4 servings
Serving Size: ¼ C.
Calories: 26
Fat: 1.2g
Fiber: .9g
Vegetable Stock
Notes: A fresh vegetable broth or stock is a staple for most spa kitchens. This all-purpose version comes from executive chef Cary Neff at Miraval Life in Balance Resort and Spa. Cool, cover, and chill it up to 1 week or freeze up to 6 months.
“remember, there are no bad foods, just bad portion sizes and frequency of consumptionâ€
1 leek (about 12 oz.)
3 onions (1 1/2 lb. total), peeled and chopped
3 carrots (12 oz. total), scrubbed and chopped
2 stalks celery (4 oz. total), rinsed and chopped
8 ounces mushrooms, rinsed and quartered
2 Roma tomatoes (6 oz. total), rinsed and quartered
1 head fennel (about 1 lb.; optional), rinsed, stalks trimmed, and chopped
1 1/2 teaspoons dried parsley
1 1/2 teaspoons dried thyme
1 1/2 teaspoons dried oregano
1 tablespoon black peppercorns
Trim and discard root end from leek; split leek in half lengthwise and rinse well under running water, flipping layers to release grit. Coarsely chop leek and place in an 8- to 10-quart pan. Add onions, carrots, celery, mushrooms, tomatoes, fennel, parsley, thyme, oregano, peppercorns, and enough water to cover vegetables (about 2 qt.). Bring to a boil over high heat, then reduce heat and simmer, uncovered, for 2 hours, adding water as needed to keep vegetables barely covered. Line a colander with a layer of cheesecloth (or use a large, fine wire strainer); set over a large bowl. Pour stock mixture into colander and drain vegetables well; discard vegetables. You should have about 8 cups stock. If you have less, thin with water; if more, boil, uncovered, until reduced to that amount.
Yield: 8 cups
Serving Size: 1 C.
Calories: 18
Fat: .1g
Fiber: .9g
Spa Chef Secrets
Postholiday diet resolutions number about the same as the adult population. Of course, what constitutes a healthy diet is a matter of debate. What isn’t debatable is that if the food doesn’t taste good, the diet won’t stick.
“For healthy food to be embraced, not just tolerated, it must have vibrant flavors and textures that are pleasing and familiar ― as well as maintain a low-fat nutritional profile,” says executive chef Jim Gallivan of Red Mountain Spa in Utah. We went to Gallivan and other talented spa chefs to find out what techniques they use to create terrific-tasting light dishes.
In the first place, we found that while fat is still getting a lot of attention, it’s not always as the enemy. Health experts vary on how much they recommend; the generally advised limit is 20 to 30 percent of your day’s total calories.
Many of the chefs we talked to achieve that through balance ― some dishes over that range, some under. But most agree that fat is necessary, even good ― especially the omega-3 fatty acids present in salmon and other cold-water fish and the monounsaturated fats found in olive oil and avocados.
Questions of food science aside, most spa chefs share one philosophy: variety, balance, and moderation are the keys to eating well.
Their cooking is based on healthy, fiber-dense foods, such as whole grains, and antioxidant-rich vegetables and fruits. To that they add moderate portions of heart-healthy proteins like those in fish, nuts, and legumes.
To make your resolutions a pleasure this year, we collected specific cooking tips and delicious dishes that incorporate them.
Grilled Portabellas with Couscous
Spinach Risotto with Roquefort
Mango and Jicama Salad with Habanero Vinaigrette
Grilled Salmon Salad with Raspberry Vinaigrette
Vegetable Stock
Pepper Coulis
Charred-Tomato Vinaigrette
Egg and Vegetable Wrap
Halibut Steamed with Ginger, Orange, and Lime
Mixed Beans with Hoisin Vinaigrette
Chicken with Fig Sauce
Canyon Ranch Lime Coffee Cake
13/4 C. all-purpose flour
21/4 tsp. baking powder
1/2 tsp. salt
3 T. butter
3 T. canola oil
1 C. sugar
4 egg whites
2/3 C. buttermilk
1 T. fresh lime juice
11/2 tsp. grated lime zest
1 tsp. vanilla extract
Preheat the oven to 350°F. Lightly spray a standard-size (9 x 5-inch) loaf pan with non-stick cooking spray. Combine the flour, baking powder, and salt in a medium bowl and set aside. In another bowl combine the butter, oil, and sugar and mix until smooth. Add the egg whites and beat with an electric mixer until the batter is smooth. Alternately add the flour and buttermilk to the egg mixture, ending with flour. Add the lime juice, grated lime zest, and vanilla and mix until smooth. Pour into the prepared loaf pan. Bake in the preheated oven for 35 to 45 minutes, or until the top is golden brown. Remove from the oven and cool in the pan on a rack for at least 10 minutes before slicing.
Canyon Ranch Bread Pudding
This easy-to-make bread pudding freezes extremely well (after baking and cooling) and therefore can be made ahead of time and popped in the microwave to reheat for a fast and healthy breakfast. It can also be made into muffins. Just mound the mixture into each of 12 sprayed muffin tins or custard cups and shorten the baking time by about 5 minutes.
1-1/2 C. non-fat milk
2 tsp. corn oil margarine, melted
4 egg whites
1/4 C. sugar
1 tsp. ground cinnamon
1 tsp. vanilla extract
12 slices whole-wheat bread, diced into 1/2-inch cubes
2/3 C. dark raisins
Preheat the oven to 350°F. Spray a 9 x 12-inch baking dish with non-stick cooking spray. Combine all ingredients, except the bread and raisins, in a large bowl and mix well. Stir in the bread and raisins and allow to soak for 5 minutes. Spoon the mixture into the prepared dish and bake in the preheated oven for about 30 to 35 minutes, or until firm and nicely browned. Cool on a wire rack for at least 10 minutes before cutting into squares 3 x 4 inches in size.
Yield: 12 servings
Calories: Â 143
Fat: 3g
Fiber:
Canyon Ranch Spinach Eggs Benedict
8 C. washed fresh spinach leaves, well drained
1 1/2 tsp. non-salt seasoning (such as Mrs. Dash)
4 whole-wheat English muffins
Hollandaise Sauce:
3 egg yolks
1 tsp. lemon juice
Pinch cayenne pepper
Pinch salt
4 T. melted butter
3 egg whites
Pinch cream of tartar
Poached Eggs:
1 T. white vinegar
4 C. water
8 whole eggs
Lightly coat large saute pan with canola oil and saute spinach over medium-high heat until wilted. Season with Mrs. Dash. Cover and set aside. Split English muffins in half and toast. Bring a large pot of water to boil. In a medium stainless steel mixing bowl, combine yolk, lemon juice, cayenne pepper and salt. Place stainless steel bowl over (not touching) boiling water and whisk egg mixture with a wire whip until thickened. Place mixture in blender container and blend at high speed for 5 seconds. Reduce to medium speed and slowly add butter. In a medium bowl, beat egg whites and cream of tartar until mixture forms stiff peaks. Fold yolk mixture into egg white mixture until blended. To poach eggs, add vinegar to water in a large saucepan, bring to a boil again and reduce to a simmer. Gently crack each egg just above the surface and let egg slip into the water. As eggs cook, use a spoon to corral whites around the yolks. Cook until whites are firm and opaque, but yolk is still soft. Lift eggs from water with a slotted spoon and let drip for a few seconds before assembling plates. Place 1/4 C. spinach on English muffin half. Top with one poached egg and 2 T. Hollandaise Sauce.
Yield: 8 servings
Calories: 210
Fat: 12g
Fiber: 3g
The Greenhouse Crab Cakes
High-fiber, sprouted grain bread is available in the freezer section of most grocery and natural food stores. Multigrain bread can be used as an alternative. Crab cakes are indeed a special treat, but if you ever want to enjoy other seafood cakes, simply use scallops or any mild white-fleshed fish, such as tilapia, snapper, or catfish, in this dish.
Â
1 pound crabmeatÂ
1 eggÂ
1 C. finely chopped celeryÂ
1 T. fat-free mayonnaiseÂ
1 T. lemon juiceÂ
1/2 tsp. ground white pepperÂ
1/4 tsp. curry powderÂ
1/8 tsp. ground red pepperÂ
1/8 tsp. mustard powderÂ
2 T. chopped fresh chivesÂ
2 T. unseasoned dry bread crumbsÂ
3 drops hot-pepper sauceÂ
16 slices sprouted wheat breadÂ
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In a large bowl, combine the crabmeat, egg, celery, mayonnaise, lemon juice, white pepper, curry powder, red pepper, mustard powder, chives, bread crumbs, and hot-pepper sauce. Toss to mix. Form into 8 patties. Heat the patties in a medium nonstick skillet over low heat until brown, 4 to 5 minutes per side. Serve warm alone, on 1 toast round, or between 2 rounds as a sandwich.
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Yield: 8 Servings
Serving Size: 1 crab cake and 2 bread rounds (crab cake alone)
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Calories: 203 (67)
Fat: 3.5g (2g)
Fiber: 3g (1g)
L’Etoile’s Braised Cremini Mushrooms with Leeks, Herbs & Cheese
4 C. Chicken stock
2 tsp. Olive oil, divided
2 lg Shallots, finely diced
1/2 C. Madeira wine
3 Fresh thyme sprigs, plus 1 T. chopped thyme leaves
1 Fresh rosemary sprig, plus 1 tsp. chopped rosemary leaves (reserved)
Salt and freshly ground black pepper, to taste
12 large Cremini mushrooms (about -1/2 lb) stems discarded
2 Leeks, white parts only, cleaned and chopped
2 T. Chopped fresh parsley
1/4 C. finely shredded aged Goat Cheese or other aged hard cheese such as Asiago or Parmesan
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In a medium saucepan, bring chicken stock to a boil over high heat. Boil until reduced to 1 C. and reserve. Preheat oven to 350 degrees. In a large nonstick sauté pan, heat 1 T. oil over medium heat. Add shallots and sauté until lightly browned, 5 to 7 minutes. Remove from heat, add Madeira and carefully return to high heat. Boil until reduced to a syrup. Add reduced chicken stock, thyme sprigs, and rosemary sprigs and a pinch of salt and pepper. Cook over high heat until mixture is slightly reduced, 3 to 5 minutes. Pour into a shallow casserole, add mushroom caps, stem sides up. Cover and braise in the over for 30 minutes. Take casserole from oven, remove mushroom caps and set aside. Strain braising liquid and set it aside. Heat remaining 1 tsp. oil in a nonstick sauté pan over medium-high heat. Add leeks and stir until translucent. Add braising sauce and cook until sauce is thick and thoroughly coats leeks, 5 to 8 minutes. Cool sauce slightly; stir in chopped fresh thyme, rosemary, and parsley. Stuff mushroom caps with leek filling; arrange caps on a small baking sheet. Preheat broiler. Just before serving, sprinkle stuffed mushrooms with cheese. Broil until heated through and cheese melts, about 1 minute.
Canyon Ranch Buttermilk Ranch Dressing
6 T. buttermilk
2 T. light mayonnaise
1/2 cup light sour cream
1/4 cup nonfat plain yogurt
1/2 tsp. freshly ground black pepper
1/2 tsp. salt
1/2 tsp. dried basil, crushed
1 T. rice vinegar
Fresh lemon juice to taste
1/2 T. minced parsley
2 cloves garlic, pressed or minced (or 1 tsp. garlic powder)
1/2 T. minced fresh chives
Pinch onion powder
Combine all ingredients in a small bowl and mix well. Refrigerate, tightly covered, until ready to serve.
Yield: 10 servings (1 1/2 cupa total)
Serving Size: 2 T.
Calories: 22
Canyon Ranch Jet Fuel Dressing
1/2 tsp. salt
1/2 C. red wine vinegar
1/4 tsp. freshly ground
black pepper
1 T. sugar
2 garlic cloves, minced
2 tsp. worcestershire sauce
1 T. dijon mustard
1 T. fresh lemon juice
1 C. water
Combine the salt and vinegar and stir until the salt is completely dissolved. Add all the remaining ingredients, except the water, and mix well. Add the water and mix well. Refrigerate in a tightly covered container.
italian dressing
Add 1 T. each of fresh oregano, basil, and tarragon, finely chopped, or 1 tsp. of each of the same herbs, dried, crushing them first in a mortar and pestle.
asian dressing
Add 1 tsp. curry powder and 1/8 tsp. ground ginger.
mexican dressing
Add 1/2 tsp. ground cumin.
tarragon dressing
Add 3 T. fresh tarragon, finely chopped, or 1 tsp. dried, crushed in a mortar and pestle before using.
Yield: 2 C.
Serving Size: 2 T.
Calories:5
Fat: 0
Canyon Ranch Mock Guacamole
2 C. (12 oz.) chopped lightly steamed asparagus (If you’re using frozen asparagus spears, it is not necessary to steam them. Just thaw them to room temperature.)
2 1/4 tsp. fresh lemon juice
3 T. chopped onion
1 large tomato, chopped
3/4 tsp. salt, optional
1/2 tsp. chili powder
1/4 tsp. ground cumin
1/4 tsp. freshly ground
black pepper
1 garlic clove, pressed or minced
dash tabasco sauce
1/3 C. light sour cream
Combine all the ingredients in a blender and blend until smooth. Transfer the guacamole to a bowl. Cover tightly and refrigerate several hours or overnight before serving.
Yield: 12 servings
Serving Size: 1/4 C.
Calories: 11
Fat: —
Fiber: —
Canyon Ranch Blue Cheese Dressing
3/4 C. buttermilk
1/3 C. fat-free mayonnaise
1/2 tsp. minced garlic
1/4 C. crumbled blue cheese
2 T. fat-free cottage cheese
Combine the buttermilk, mayonnaise, garlic, and blue cheese in a blender and blend until smooth. Transfer to a medium bowl and stir in the cottage cheese. Chill, covered, until ready to serve.
Makes 1 1/2 C.
Each 2-T. serving contains approximately:
Calories:30
Fat: 1 g
Notes: I used reduced fat buttermilk, but the nutritional information is for regular buttermilk as the recipe lists. The dressing starts out very thick and creamy, but not as tasty because the garlic and blue cheese hasn’t infused the cottage cheese. But this dressing gets thinner the longer it sits in the fridge. It ends up being almost like water (with the cheese chunks in it). This might be because I used low fat buttermilk and not quite fat free mayo – I don’t know if that happens if you follow the recipe exactly. Regardless, even when thin, this dressing tastes great. I just use a bowl and toss my salad well to coat everything.
Spa Baklava
1/2 cup walnuts
1/4 cup corn oil margarine
1/2 cup honey, divided use
1 tsp. ground cinnamon
pinch ground cloves
1/2 tsp. vanilla extract
1/2 pound phyllo pastry dough
Preheat the oven to 250°F. Using a food processor with a metal blade, grind the walnuts to the consistency of fine gravel and set aside. Combine the margarine and 1/4 cup of honey in a saucepan and cook over low heat until the margarine is completely melted. Add the cinnamon, cloves, and vanilla and mix thoroughly. Spray a 10 x 14-inch baking sheet with non-stick cooking spray. On a slightly damp towel, place 1 layer of phyllo dough. Using a pastry brush, lightly brush the entire surface with the honey mixture. Add another layer of phyllo and repeat. Sprinkle the second layer with 11/4 T. of the ground walnuts, leaving a bare edge along one end. Using the towel to help roll the phyllo, roll up (as you would a jelly roll) toward the bare edge and close neatly. Place the roll on the baking sheet. Brush it with another light layer of the honey mixture. Repeat the procedure two more times. Bake in the preheated oven for about 40 minutes, or until golden brown. Watch very closely after 30 minutes because the rolls will brown suddenly. Cool on a wire rack. When the baklava is cool, warm the remaining 1/4 cup of honey and paint the honey on each roll with a pastry brush. Cut each roll diagonally into about 9 triangular-shaped pieces.
Makes 27 pieces. Each piece = 77 calories.
Citrus Cucumber Spa Water
Citrus 
Cucumber Spa Water
½ Orange, sliced thin
½ Lemon, sliced thin
½ C. thinly sliced Cucumber
4 C. Water
Allow to steep in refrigerator 1-2 hours before drinking.