Father’s day is coming up and I cannot wait to celebrate the Dads I know and love. I always feel warm and fuzzy when I catch a man in a moment of parenting. I could watch a father cut his child’s food or handle a scraped knee with empathy that isn’t pulled from watching others do the same thing. Tempting as it is to succumb to honoring dad with a 1950’s style Father’s Day, this year I encourage you to avoid buying the giant steak, 12 pack of beer, trough of potato salad and dad’s dream dessert. You can bring back the “Father knows best” sentiment and honor him with a manly meal that also shows you care about his health and plan to celebrate many more Father’s Days together.

We don’t like to discuss it, but as men age and their testosterone levels decrease; their risks of diseases such as diabetes, cardiovascular disease and certain types of cancer increases.  Diet and lifestyle plays a huge role in preventing dad from getting these cooties. Play a round of golf with him, take a long walk or help him in the yard, and then make him a Father’s Day dinner that is as good for him as it tastes. Here’s the menu:

Heart and Choke Salad

Made-Over Meat and Potatoes

Carefully Creamed Spinach

Spiked Berries & Cream

Heart and Choke Salad

If you know me at all, you know how I adore artichokes. Hearts of Palm are also a favorite of mine. Artichokes are full of antioxidants, are high in  heart healthy and colon cleansing fiber, great for the liver, protective of the heart and improve digestion. Eat them. Hearts of Palm is full of iron and calcium and low in calories. Delish.

Time: 20 minutes

Serves:  4

INGREDIENTS:

• 1/3 cup olive oil
• 2 tablespoon rice vinegar
• 1 teaspoon sugar
• Pinch of salt
• Pinch of pepper
• 14 ounces hearts of palm, drained
• 14 ounces artichokes in water, drained
• 1 cup cherry tomatoes, halved
• 1 avocado, cubed
• 2 cups arugula

DIRECTIONS:

1. Mix together the olive oil, vinegar, sugar, salt and pepper.
2. Cut the hearts of palm into circles and add the tomatoes, and avocados to a bowl.
3. Dress the vegetables with the dressing and serve over the arugula.

Made-Over Meat and Potatoes

Tenderloin, tenderloin, tenderloin. You can choose beef tenderloin, turkey tenderloin or pork tenderloin, you’ll get a super lean cut of meat that cooks simply and quickly and is reliably delicious. Note, if you time this right, you’ll take the potatoes out of the oven 10 minutes after the tenderloin. 

Pork Tenderloin

Time: 30 minutes

Serves:  4

INGREDIENTS:

• 16 ounces pork tenderloin (can be turkey or beef, you will probably need 2 tenderloins)
• 2 Tablespoons Dijon mustard
• 2 Cloves of garlic, chopped
• Sprinkle of salt
• Sprinkle of pepper

DIRECTIONS:

1. Preheat oven to 425 degrees. Season the pork with salt and pepper to taste.
2. Mix the mustard and garlic together and rub all over the tenderloin.
3. Heat a large nonstick ovenproof skillet over medium-high heat.
4. Add the pork and sear until all sides are brown, turning occasionally, about 5 to 7 minutes.
5. Transfer the pan to the oven and roast until cooked through, about 15 minutes.
6. Let the pork rest for 10 minutes.
7. Slice the pork into medallions.

Spicy Potato Salad 

Red potatoes aren’t just an aesthetic whim for the nutritional artiste. They contain anthocyanins, pigments that act as antioxidants, which are great at fighting cancer.

Time: 45 minutes

Serves: 5

INGREDIENTS:

• 6 white potatoes, rinsed
• 6 red potatoes, rinsed
• 3 stalks of leeks, rinsed well
• 3 garlic cloves, minced
• 3 Tablespoons extra-virgin olive oil
• 2 Tablespoons Organic Omega-3 Naturenaise*
• 2 teaspoons red cayenne pepper, dried powder
• 2 teaspoons chives, dried
• 1 teaspoon ground black pepper
• 1 teaspoon sea salt (optional)

DIRECTIONS:

1. Preheat oven to 425 degrees Fahrenheit
2. Cut potatoes into quarters and place into medium medium dish.
3. Pour extra-virgin olive oil, cayenne, ground black pepper, and sea salt over the potatoes; and toss.
4. Evenly distribute the coated potatoes inside a baking dish. Place into pre-heated oven to cook for approximately 30 minutes or until potatoes are cooked through.
5. Cut the stems of the leeks off and any dried leaf tips of the dark green tops. Slice in half lengthwise. Rinse again to remove any dirt from the inside of the leeks.
6. Slice the leeks crosswise to separate the dark green tops from the white.
7. Slice both the tops and the bottom part of the leeks lengthwise into strips 1/4 inch to 1/2 inch wide. Keep the dark green tops and the bottom part of the leeks separate.
8. Pour 1 tablespoon of extra-virgin olive oil into a medium skillet and place the pan over medium-high heat.
9. Add the dark green part of the leeks, garlic, and chives. Let cook for about 5 minutes. Stir occasionally.
10. Add the light green-white bottoms. Simply place them on top of the cooking dark green strips. Reduce the heat slightly. Let them cook for two minutes. Set aside until potatoes are done.
11. Toss roasted potatoes, leeks, and Natureaise in a serving bowl and serve.

*Made with soy milk, high oleic sunflower oil and flax seed oil, this mayonnaise is a more healthful alternative to conventional mayo.

Carefully Creamed Spinach

Iron rich and full of antioxidants, vitamins and fiber, what’s not to love when it comes to spinach?

Time: 15 minutes

Serves: 4

INGREDIENTS:

• 2 (10-ounce) bags fresh spinach
• Olive oil in Misto sprayer
• 2 tablespoons chopped leeks
• 2 teaspoons flax meal
• 1/8 teaspoon salt
• 1/8 teaspoon ground nutmeg
• 1/2 cup fat-free milk
• 1/2 cup mild goat cheese

DIRECTIONS:

1. Pull the stems off the spinach, and rinse with cold water; drain. Place a large Dutch oven over medium heat, and add spinach. (Spinach will need to be packed down). Cover and cook 5 minutes or until spinach wilts; stir spinach well after 2 minutes. Place spinach in a colander, and drain well, squeeze spinach to remove as much moisture as possible.
2. Place pan coated with olive oil spray over medium heat until hot. Add leeks; sauté 2 minutes. Combine flax meal, salt, and nutmeg; add to pan, stirring well. Cook 30 seconds. Add milk and cheese, stirring with a whisk; cook 1 minute or until thick. Add spinach; cook 30 seconds or until thoroughly heated.

 SPIKED BERRIES & CREAM

Berries are my fav. Lower in sugar than most fruits, full of antioxidants and fiber, blueberries, raspberries, strawberries and blackberries are a perfect way to finish a meal.

Time: 15 minutes

Serves: 4

INGREDIENTS:

• ¼ cup balsamic vinegar
• 2 tablespoons agave
• 1 teaspoon vanilla extract
• ¼ cup sliced strawberries
• ¼ cup blueberries
• ¼ cup blackberries
• ¼ cup raspberries
• 2 cups non fat ricotta cheese
• 2 tablespoons dark rum

DIRECTIONS:

1. In a bowl, mix together the vinegar, agave, and vanilla
2. Pour the mixture over the berries and let the fruit macerate for 15 minutes
3. Mix the ricotta and rum together.
4. Divide the berries into 4 ramekins, top with the ricotta.  Serve with a sprig of fresh mint.

Happy Father’s Day to all the wonderful dads out there! I hope you enjoy your healthful manly meal and feel well celebrated this year.

 

Posted on: Jun 6, 2012

Tags: father, father's day, Healthy cooking, recipe