Seafood Stew - Healthy and Delicious Makes about 4-5 servings


•1 lb. of a firm cooking fish, such as cod, haddock, halibut, or even tilapia works well. Cut into 2-3 inch chunks. Sprinkle with salt and pepper to taste

•3/4 lb. Raw shrimp, I get cleaned and deveined ones and leave the tail

•3/4 lb. raw sea scallops

•1 bag of mussels

•Olive oil, enough to coat bottom of pan. The less you use, the less the calories, but for great flavor, use around 1/4 cup

•Garlic, lots, titrate to your preference. Around 6-8 cloves work

•Hot red pepper flakes to taste, about 1/2 to 1 teaspoon

•1 1/2 cup quality dry white wine. Geyser Peak Sauvignon Blanc works real nice

•1 1/2 cup chicken stock

•Pinch of thyme

•1 can fillets of Anchovies - If you think a can is too much try less, up to you, but best is to use the whole can

•1 medium to large sweet onion

•1 large can (28 ounces) of crushed tomatoes

•Parsley - handful

•2 bay leaves

•Salt and pepper to taste

Use a large soup pot and coat bottom with olive oil. Over medium to high heat, combine garlic, anchovies, hot red pepper flakes and bay leaves. The anchovies will disintegrate, and all that is left is the flavor which comes out mild, so don’t worry. Add onions. Cook for a few minutes until onions start to soften. Add crushed tomatoes, thyme and parsley. Stir a bit, and then add wine and chicken stock. Let this sauce cook down in low to medium heat for around 1/2 hour or a little bit more, depending on how saucy you want it. Add the fish chunks and simmer for about 5-7 minutes. Add Shrimp, mussels and scallops in that order. Make sure all the seafood is covered with sauce. Cover pot and cook about 10 - 20 minutes. You will have to titrate this to sauce consistency and the speed at which the seafood cooks in your kitchen. Typically, 15 minutes is average. Make sure the mussels are open which indicates they are cooked. Serve stew in pasta bowls. If you don’t care about calories, add angel hair pasta. Yum.....

Super foods – shown to make big impact

  • Plant Sterols and Stanols
  • Fatty Fish
  • Nuts
  • Oatmeal & Oat Bran

Foods That Lower Your Cholesterol

Source: The Encyclopedia of Healing Foods, by Michael Murray and Joseph Pizzorno

Did you know?

That nuts are not junk food!

Nuts contain lots of:

  • Protein

  • Fiber

  • Good monounsaturated fats

  • Vitamins and antioxidants

  • Many studies show nuts lower cholesterol &   trigs (~11%)

  • Best ones: Walnuts, Almonds, Peanuts, Hazelnuts, Pecans, and Pistachios

  • Need only a handful/day (1-1.5 ounces)

Food Colors That Keep You Healthy!

Welcome to our nutrition and good eating page!

We at Corphealth love to eat.. But we want to keep it healthy and portion controlled. Here you will find recipes, food facts and interesting topics on food, health and nutrition. Stop by often, Enjoy!

Spicy Ginger Pork

Looking for a little exotic flavor? Try this spicy low fat light dish from the orient.

Makes about 4 servings


•1 1/2 lb. of lean pork loin grind in food processor so it gets like hamburger meat

•1 red pepper

•1 to 2 Tablespoons of minced fresh ginger.

•4 cloves of garlic minced

•2 Tablespoons of Thai sweet chili sauce

•1 Tablespoon of "fish sauce" . This is available in most grocers in the oriental food aisle.

•1 tsp sesame oil

•1-2 Tablespoons of grapeseed oil. (use your judgment in terms of calories fat, etc.)

•1 8-ounce can of water chestnuts

•1 bunch of scallions (green onions)

•2 Tablespoons of Oyster sauce (also readily available at your grocer in the oriental food aisle.

•2 Tablespoons of cilantro In a medium bowl combine ground pork, red pepper, garlic, ginger, chili sauce, fish sauce, sesame oil and 1 tablespoon of grapeseed oil. Mix ingredients into the pork by hand. In large skillet heat the other tablespoon of the grapeseed oil. Add the pork mixture, water chestnuts, oyster sauce and pan fry until pork thoroughly cooked. Almost at the end add the cilantro. Enjoy, quick, easy, different and pretty healthy. Serve with brown rice or create lettuce wraps.

Yummy Recipe...

Hungry for chocolate, need fiber too?

Get yourself some fiber cereal, such as fiber one or the like. Melt one package of semisweet dark chocolate chips in a pan. remove from heat. Add about 3 cups of the cereal to the melted chocolate. Stir and spoon onto wax paper and put in refrigidator. You can also make a low sugar version by melting unsweetened chocolate, about 6 squares and sweetening with 1 cup of splenda sugar for baking instead of the chips. You may have to water the chocolate mixture with a little water or low fat milk as this may get thick.

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