Watermelon is mostly water, so it helps keep you hydrated. It’s also full of nutrients like potassium (640 mg in two wedges!) and lycopene that help fight inflammation when you exercise in the heat. https://wb.md/3zVwlhQ
This is a last-minute dessert that can be made post-dinner, while you brew the coffee and finish clearing the table. Have ingredients and equipment ready beforehand — just be sure to turn the pineapple once and give the skillet a couple of shakes and voila! You’ll have a delightfully sweet dessert ready at your fingertips.
Ingredients
1/4 cup sugar 1/4 cup sugar substitute 1 pineapple, peeled, cored and sliced into six wedges lengthwise Butter-flavored cooking spray, refrigerated 1 tablespoon trans-fat free margarine 2 tablespoons Cognac or fresh orange juice 1 cup fresh raspberries
Directions
Combine the sugar and sugar substitute. Sprinkle half of the mixture over one side of the pineapple. Turn and sprinkle the rest on the other side.
Lightly coat a large non-stick skillet with cooking spray. Add the margarine and melt over high heat. Place the pineapple in the skillet and cook, turning once and shaking the pan often, until it turns golden brown, 10 to 15 minutes. (The pineapple can be prepared to this point and held for one hour.)
Transfer the pineapple wedges to six dessert dishes, leaving the sauce that has formed in the pan.
Stir the cognac into the pan to thin the sauce. Heat briefly. Drizzle the sauce over the pineapple and sprinkle with equal portions of the raspberries. Serve warm.
Nutritional information (per serving)
Makes 6 servings
Calories: 118 Total fat: 3 g Protein: 0.1 g Carbohydrate: 22 g Dietary fiber: 2 g Cholesterol: 0 mg Sodium: 0 mg Potassium: 122 mg
Watermelon is mostly water, so it helps keep you hydrated. It’s also full of nutrients like potassium (640 mg in two wedges!) and lycopene that help fight inflammation when you exercise in the heat. https://wb.md/3zVwlhQ
This bright, lemony salad is best made with farm-fresh asparagus, which is dressed and eaten raw here. Look for stalks that are bright green with firm, tight tips. Buy it in season from your local farmer’s market.
Ingredients
1 pound fresh asparagus 1 tablespoon fresh lemon juice 1 tablespoon extra virgin olive oil 1/8 teaspoon kosher salt 1/8 teaspoon freshly ground black pepper 1 tablespoon shaved Parmesan 8 fresh chives
Directions
Break off the tough ends of the asparagus and discard.
Use a vegetable peeler to make long thin ribbons of asparagus. Add to a large bowl.
In a small bowl, whisk together the lemon juice, oil, salt and pepper. Drizzle over the asparagus ribbons and toss well.
Use the vegetable peeler to shave thin strips from a piece of fresh Parmesan (about 1 tablespoon) and scatter over the salad.
Use kitchen shears to cut the chives into small pieces directly over the salad.
Nutritional information (per serving)
Makes 4 servings
Calories: 70 Total fat: 4 g Saturated fat: 1 g Trans fat: 0 g Protein: 4 g Total carbohydrate: 7 g Fiber: 3 g Sugar: 2 g Cholesterol: 0 mg Sodium: 95 mg
—Developed by Sara Quessenberry for Cleveland Clinic Wellness.
Salmon is a top food for heart health because it’s rich in omega-3s. Omega-3s are healthy fats that may lessen the risk of heart rhythm disorders and lower blood pressure. https://wb.md/3AtzAO2
If you want to increase your intake of vitamin B12, put down that bottle of vitamins! Unless you have a diagnosed vitamin or mineral deficiency, nutritional needs are best met with food, not supplements.
Peru has been cultivating potatoes for more than 6,000 years in the high Andean slopes near Lake Titicaca.
A stroll through the public markets reveals a startling number of sizes, shapes and colors — including the famous Peruvian blue potatoes with their purplish-blue skin and flesh.
It’s fun to use these blue potatoes, but if your market doesn’t carry them or if you prefer other potatoes, you can always use small red or white potatoes.
Ingredients
Kosher salt 1 1/4 pounds small Peruvian blue potatoes 1/4 cup minced red onions 1 red bell pepper, seeded and diced 1 yellow bell pepper, seeded and diced 1 large tomato, seeded and chopped 1 jalepeño, seeded and minced 3 tablespoons red wine vinegar 3 tablespoons extra virgin olive oil 1 teaspoon sugar substitute 2 hard-boiled egg whites, chopped 2 tablespoons chopped fresh oregano 1/2 cup crumbled reduced-fat feta cheese 2 tablespoons sliced black olives, optional
Directions
Bring a pot of lightly salted water to a boil. Simmer the potatoes until cooked through, 15 to 20 minutes, depending on size. Drain and cool. Quarter or slice into bite-sized pieces and place in a bowl.
Combine the potatoes and the onion, bell peppers, tomato, jalepeño, vinegar, oil, 1/4 teaspoon salt (if using), sugar substitute, egg whites, oregano and cheese. Refrigerate until ready to serve. Garnish with olives, if using.
Nutritional information (per serving)
Makes 8 servings
Calories: 200 calories (31% from fat) Total fat: 7 g Saturated fat: 1.5 g Protein: 7 g Carbohydrate: 31 g Dietary fiber: 2 g Cholesterol: 5 mg Sodium: 95 mg Potassium: 109 mg
Lloyd Armstrong 
Healthaware 