Nutrients You Need

Ideal recipe for the hazy lazy days of summer!

Quick, Satisfying And Vitamin Rich Dish

Do you find that getting dinner on the table is almost always a race to beat the clock and making it nutritious can be an even bigger task. This is especially true during summer when many activities are clamoring for your attention. Keeping meals healthy even with the readily available fresh vegetables of the season can be challenging.


 A sensible solution to this daily challenge is to have a few go to recipes that are ready in minutes.  Here I have a quick and easy complete meal recipe Fennel-Basil Shrimp Sauté, (recipe follows) which takes advantage of quick cooking vegetables and shrimp. In addition to the ease of this dish it is nutrient packed to boot.

Nutrient rich vegetables – fennel, tomatoes and spinach – are jam packed with potassium and other essential elements.  Potassium is critical in lowering blood pressure and vegetables’ low caloric content is key for weight loss. Plus fennel   contains vitamin C, folic acid, magnesium, calcium and phosphate. Fennel’s flavor is reminiscent of aniseed or licorice.  Tomatoes offer vitamin C, folic acid and vitamin A. Spinach is another power house of nutrients and also rich in iron. Both fennel and tomatoes are diuretics. The pasta provides some complex carbohydrate for staying power,  if desired wholegrain pasta can be used fro more fiber.

 Beat the dinner clock this summer and stay healthy at the same time. Simple home cooked dishes such as this Fennel Basil Shrimp Sauté dish is a sure way to keep you on time and on your diet track. 



Fennel-Basil Shrimp Sautee

Serves 4

3 tablespoons extra virgin olive oil

2 garlic cloves

1 shallot, sliced

½ cup fennel, diced

1-pound shrimp, shelled and deveined

¼ cup chicken stock

1 pint grape tomatoes

¼ - pound baby spinach, washed

6 basil leaves

 8 oz. bowtie pasta cook according to package directions

In a skillet, heat oil and add garlic. Cook for 1 minute.  Add shallot and fennel and tomatoes. Cook three minutes. Add shrimp and chicken stock. Cook until shrimp is done. Add spinach cook for one minute. Add Basil and cook one more minute. Remove from heat and toss with pasta. Serve.