OCEANS OF FUN, HEALTH, & HAPPINESS

The New Year is here, and we are ready to start on our New Year resolutions; like, eating more healthy meals, and exercising. Well, I can help you with the eating, but you’re on your own for the exercising. Remember, the more you exercise the more you can eat!

Capt. Jan Robinson is author of the Ship to Shore Cookbook Collection. Jan holds certificates from the Culinary Institute of America, The Ritz Cooking School, and the Cordon Bleu. Cookbooks are available at your local marine or bookstore or website www.shiptoshoreinc.comor email CapJan@aol.comor call 1-800-338-6072. Mention Pilot Media and receive a special discount.

Following are a few healthy goodies for you to take on board. More of these delicious healthy recipes maybe found in Slim to Shore – recipes for a healthier lifestyle www.shiptoshoreinc.com

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Recipes

OAT BRAN BLUEBERRY MUFFINS

Preparation time: 15 minutes
Cooking time: 15-20 minutes
Yield: 12 muffins

Vegetable cooking spray
1-3/4 cups oat bran
1-1/2 cups pastry flour
1/2 tsp. baking soda
2 Tbsp baking powder
1/4 cup fat-free egg substitute
1/2 cup non fat skim milk
1/3 cup honey
1/2 cup unsweetened applesauce
1 cup unsweetened frozen blueberries, thawed

Preheat oven to 425ºF. Spray muffin cups or insert paper liners. In a medium bowl, mix milk, egg substitute, applesauce, apples, carrots, honey and raisins. Add remaining ingredients and stir until just moistened. Fill muffin cups 1/2 full. Bake 15-20 minutes. Cool 5 minutes. Remove from pan.

 

BLACK BEAN AND CHICK PEA SALAD WITH A SHERRY DRESSING

Preparation time: 15 minutes
Marinating time: 30 minutes
Serves: 8

1 (15 oz.) can low sodium black beans, drained and rinsed
1 (15 oz.) can chick peas, drained and rinsed
1 (15 oz.) small white beans, drained and rinsed
4 green onions,  chopped
3/4 cup frozen green peas, thawed
1/2 cup shredded carrots
Garnish: lettuce leaves

Sherry Dressing:
3 cloves garlic, minced
1/3 cup sherry
1/3 cup red wine vinegar
1/4 cup honey
1/4 tsp. black pepper

Mix dressing and set aside. Combine black beans, chick peas and white beans with onions, peas and shredded carrots. Toss with dressing. Marinate 30 minutes, mixing once or twice. Serve on lettuce

Hint: This salad keeps very well and actually gets better when made ahead of time.

 

CREAMY CRAB DIP

Preparation time: 10 minutes
Cooking time: 12 minutes
Serves: 6

1 (8 oz.) pkg fat free cream cheese, softened
1/4 cup nonfat skim milk
1/4 cup nonfat mayonnaise
1/4 cup chopped green onions
1/4 tsp Worcestershire sauce
6 water chestnuts, chopped
1/8 tsp. chili sauce or to taste
1/2 tsp. paprika
1/4 lb chopped imitation crabmeat (surimi)

Mix cream cheese, milk, and mayonnaise until smooth. Add remaining ingredients. Put in a small attractive baking dish and sprinkle top with paprika.

Note: This may be heated for 10 minutes in a 350ºF oven, a couple of minutes in a microwave, or served room temperature.

Serve hot with wheat thins or vegetables.