In "Superfoods," we interviewed Paulette Lambert, right, director of nutrition at the California Health & Longevity Institute, who advocates devising banquet menus out of natural ingredients that are affordable and packed with nutrients. Below are two of Lambert's group-tested recipes. "We have served the light lemon souffles numerous times, and the salmon and wilted spinach is great for a plated meal," she says. Following are recipes for at-home portions.
ROASTED SALMON AND WILTED SPINACH
2 tbs. light butter or trans-fat-free margarine
1/2 tsp. crushed red pepper flakes
1/2 tsp. crushed garlic
1/4 cup brown sugar
1/2 cup fresh lime juice
1/4 cup light soy sauce
1 tsp. corn starch dissolved in 1 tbs. cold water
1 tbs. olive oil
4 salmon fillets (5 oz. each, or 1 1/4 lb total)
Two 6-oz. bags of baby spinach leaves
salt and pepper to taste
1. Preheat oven to 400 F.
2. Heat 1 tbs. light butter over medium heat in sauté pan. Add crushed red pepper and garlic. Sauté for 1 minute.
3. Add sugar, whisk until melted and bubbly, about 1 minute.
4. Add lime juice and light soy sauce. Increase heat and boil until reduced to about 1/2 cup. Add cornstarch and boil until thick, about 1 1/2 minutes. Set aside.
5. Heat olive oil in sauté pan until hot. Add salmon fillets and cook until golden brown, about 2 minutes on each side.
6. Transfer to foil-covered baking sheet. Spoon 1 tbs. of sauce on each fillet. Roast in oven for 5 minutes.
7. Add remaining light butter to sauté pan. Add spinach and toss until wilted, about 2 minutes. Season with salt and pepper.
Serving Size: 1 salmon filet plus 3/4 cup of spinach
Calories per serving: 325
LEMON PUDDING CAKE
3/4 cup sugar
1/3 cup flour
3 large eggs, separated
2 tbs. of trans-fat-free margarine, room temperature
1 cup of nonfat half-and-half
5 tbs. fresh lemon juice
2 tsp. lemon zest
1/4 tsp. salt
3 cups of mixed fresh berries
mint for garnish
1. Preheat oven to 350 F. Spray six oven-proof 6-oz. ramekins (small, ceramic serving bowls) with nonstick spray.
2. In medium bowl, whisk sugar and flour together. In another bowl, whisk the yolks with the margarine. Add the nonfat half-and-half, lemon juice and zest. Add the liquid mixture to the dry mixture and whisk until smooth.
3. In a medium bowl, beat the egg whites with the salt until firm peaks form. Gently fold the egg whites into the lemon mixture. Do not overbeat.
4. Place ramekins in baking dish; fill dish halfway with water. Fill each ramekin evenly. Place pan in oven and bake for 30-35 minutes, until each cake is puffy and golden.
5. Use tongs and remove each ramekin from baking dish. Cool cakes for 20 minutes.
6. Serve each cake with 1/2 cup of fresh berries, garnish with mint.
Note: If you do not have individual ramekins, use a large muffin tin. When removing from oven, run a knife along cake edges to make removing easier when cooled. Serve on plate with berries.
Calories per serving: 220