Healthy cooking from new book, ‘Cook Smart, Eat Well’

Author Jennifer Welper is the Wellness Executive Chef at Mayo Clinic in Rochester.

ROCHESTER, Minn. — Balanced food stuff isn’t going to have to be tasteless or bland, and a new e-book is full of recipes to show it.

It’s termed “Cook dinner Clever, Eat Properly.”

Writer Jennifer Welper is the Wellness Government Chef at Mayo Clinic in Rochester and she joined KARE 11 Saturday to prepare dinner and share mouth watering recipes.


Grilled vegetable kebabs

Wood skewers, zucchini, purple bell pepper, yellow bell pepper, cherry tomatoes, cremini mushrooms, pink onion, garlic, contemporary rosemary, contemporary thyme

1 medium zucchini, sliced into circles ½ purple bell pepper, slash into chunks ½ yellow bell pepper, slash into chunks 1 pint cherry tomatoes 10 cremini mushrooms, halved or quartered 1 red onion, lower into chunks 4 cloves garlic, minced 1 tablespoon minced clean rosemary 1 tablespoon minced refreshing thyme 2 tablespoons olive oil ½ teaspoon kosher salt ¼ teaspoon floor pepper

Soak 6 wood skewers in water for at minimum 30 minutes although you clean and get ready the vegetables. Preheat a grill to medium-large heat, or use a grill pan that can accommodate the whole duration of the skewers. Spot all greens in a large bowl. Increase the garlic, fresh new herbs, olive oil, salt and pepper. Toss right until evenly coated. Skewer the greens and location on the grill (or grill pan). Convert each and every 2 minutes right until completely cooked, totaling about 5-8 minutes. You can also partly cook the skewers on the grill, giving them great grill marks and taste, and finish them later in a high-temperature oven. Provide with your preferred lean protein or total-grain entree. 


Blackened fish tacos 

Mahi-mahi, flour tortillas, avocado, feta cheese, new pineapple, red bell pepper, jalapeno, fresh cilantro, red onion 

Paprika, thyme, onion powder, garlic powder, sugar, salt, pepper, cayenne pepper, oregano, cumin, honey, cooking spray 

If mahi-mahi isn’t out there, you can make these tacos with any other whitefish, this sort of as cod or halibut, or even shrimp. 

4 (3-ounce) mahi-mahi fillets, or greater fillets lower into 3-ounce servings 1 tablespoon blackening spice (see underneath) 4 flour tortillas, warmed 1 cup roasted purple pepper pineapple salsa (see under) ½ avocado, chopped ¼ cup feta crumbled cheese 

BLACKENING SPICE | 16 SERVINGS 2 teaspoons paprika 1 teaspoon ground dried thyme 2 teaspoons onion powder 2 teaspoons garlic powder 1 tablespoon sugar 2 teaspoons salt 1 teaspoon ground black pepper ½ teaspoon cayenne pepper 1 teaspoon dried oregano ½ teaspoon ground cumin 

ROASTED Purple PEPPER PINEAPPLE SALSA | 6 SERVINGS 1 cup cored and cubed clean pineapple ½ cup roasted and chopped crimson bell pepper 1 jalapeno, seeded and diced ¼ cup chopped clean cilantro ¼ cup chopped red onion ¼ teaspoon salt 2 teaspoons honey

BLACKENING SPICE Blend dry elements with each other in little bowl. Keep remaining spice in an air-restricted container. 

ROASTED Red PEPPER PINEAPPLE SALSA Combine all substances in a medium bowl. Include and refrigerate until finally all set to provide. 

TACOS Preheat the grill. Rub mahi-mahi with blackening spices for at least 4-5 minutes. Flippantly coat with cooking spray on each facet of fish fillets. 

Grill fish for 3-4 minutes a aspect, depending on dimension of fillet, until finally you achieve an inside temperature of 140 F. 

To assemble tacos, spot a heat tortilla on a plate. Major with 1 ½ ounces fish, ¼ cup roasted red pepper pineapple salsa, ¼ of the chopped avocado, and 1 tablespoon feta cheese.

Enjoy the latest protection from KARE11 Saturday in our YouTube playlist:

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