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A Healthy and Tasty Christmas Luncheon

We hope you had a Merry Christmas! Last Friday at the DFC we enjoyed a special lunch with some delicious recipes compiled by our nutrition intern Aubrey Jarman. We of course wanted to share them with you...we hope you enjoy!

Pork Tenderloin with Rhubarb Sauce
Makes: 4 servings, 4 oz cooked pork & 1/4 cup sauce each
Active Time: 30 minutes
Total Time: 30 minutes
INGREDIENTS
• 1 tablespoon fresh thyme leaves, chopped, or 1/2 teaspoon dried
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1.25 lb pork tenderloin
• 1/2 cup 100% pomegranate juice
• 1/2 cup reduced-sodium beef broth
• 4 teaspoons honey
• 3 medium shallots, thinly sliced
• 1 1/2 cups sliced rhubarb, fresh or frozen (thawed and drained)
• 1 teaspoon butter


PREPARATION
1. Preheat grill to medium-high.
2. Preheat the oven to 350 degrees
3. Combine thyme, oil and 1/4 teaspoon each salt and pepper in a small bowl. Smear evenly all over pork chops.
4. Combine juice, broth, honey, shallots and the remaining 1/4 teaspoon each salt and pepper in a glass pie pan (or see Tips). Microwave, uncovered, on High until reduced by about half, 6 to 9 minutes. Stir in rhubarb and microwave, stirring once, until the rhubarb is beginning to break down3 to 6 minutes more. Stir in butter.
5. Meanwhile, oil the grill rack (see Tips). Grill the whole pork tenderloin turning several times to get nice grill marks. Then place the tenderloin in a roasting pan with about ½ inch of water in the bottom and cover with foil. Roast until tender and done about 45 minutes, internal temperature should reach 145 to 155.
6. Remove from the oven and let rest for 10 minutes and then slice into 4 oz. portions.
TIPS & NOTES
• Tips: No Microwave? To make rhubarb sauce (Step 3)bring juice, broth, honey, shallots, salt and pepper to a simmer in a medium saucepan and cook until reduced by half, 8 to 12 minutes. Stir in rhubarb and return to a simmer; cover, reduce heat to low and cook until the rhubarb is beginning to break downabout 4 minutes. Stir in butter.
• Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.

Almond-Lemon Crusted Fish with Spinach

Makes: 4 servings (~4 oz cooked fish)
Active Time: 25 minutes
Total Time: 25 minutes
INGREDIENTS
• Zest and juice of 1 lemon, divided
• 1/2 cup sliced almonds, coarsely chopped
• 1 tablespoon finely chopped fresh dill or 1 teaspoon dried
• ½ tablespoon plus 2 teaspoons extra-virgin olive oil, divided
• ½ teaspoon kosher salt, divided
• Freshly ground pepper to taste
• 1 1/4 pounds cod (see Tip) or halibut, cut into 4 portions
• 2 teaspoons Dijon mustard
• 2 cloves garlics, livered
• 1 pound baby spinach
• Lemon wedges for garnish
PREPARATION
1. Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.
2. Combine lemon zest, almonds, dill ½ tablespoon,  oil ¼ teaspoon,  salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with ½ teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.
3. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.
4. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining ¼ teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.
TIPS & NOTES
• Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more informationvisit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org. 

Roasted Tomato Fennel Salad

Makes: 8 servings, about ½ cup each
Active Time: 10 minutes
Total Time: 10 minutes
INGREDIENTS
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon champagne vinegar, or white-wine vinegar
• 1/2 teaspoon salt
• Freshly ground pepperto taste
• 1.5 pounds tomatoes, cut into wedges
• 3 cups thinly sliced fennel bulb
• 1/4 cup chopped fresh parsley
• 1/4 cup toasted pine nuts(see Tip)

 

PREPARATION
1. Whisk oil, vinegar, salt and pepper in a large bowl until combined. Add tomatoes and fennel, toss to coat.
2. Preheat oven to 350 degrees, place roasting pan in at same time and preheat it with the oven.
3. Remove pan and spread out the tomatoes and fennel and roast until tender about 15 to 20 minutes.
4. Remove from the oven and toss with fresh parsley and pine nuts and serve.


TIPS & NOTES
• Tip: Toast pine nuts in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned3 to 5 minutes.
Roasted Garlic Green Beans
Makes: 6 servings~3/4 cup each
Active Time: 40 minutes
Total Time: 1 hour

INGREDIENTS
• 2 heads garlic
• 2 tablespoons extra-virgin olive oil, divided
• 1/4 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1/4 cup minced fresh chives
• 2 tablespoons finely chopped fresh garlic scapes or 2 teaspoons finely chopped garlic cloves
• 1/4 cup lemon juice
• 6 cups green beans
• 2 teaspoons freshly grated lemon zest

PREPARATION
1. Preheat oven to 400°F.
2. Slice the tips off the garlic head, sexposing the cloves. Place the heads in a small baking dish. Pour 1 ½ tablespoons oil over them and sprinkle with 1/4 teaspoon each salt and pepper. Roast until the garlic feels soft when you squeeze the bulb, 20 to 40 minutes, depending on size.
3. When cool enough to handle, gently squeeze garlic cloves from the skins into the dish (discard skins). Add chives and garlic scapes (or chopped garlic). Swirl in lemon juice.
4. Steam the green beans for a few minutes until tender, drain. Place the green beans on a rimmed baking sheet; drizzle with the remaining ½ tablespoon oil and sprinkle with lemon zest and 1/4 teaspoon each salt and pepper. Roast, shaking the pan halfway throughuntil the green beans are just tender10 to 20 minutes. Let stand for 5 minutes.
5. Toss the green beans with the roasted garlic vinaigrette and serve
TIPS & NOTES
• Make Ahead Tip: Cover and refrigerate roasted garlic cloves in oil (Steps 1-3) for up to 3 days; bring to room temperature before finishing Step 3.
• For the best flavor, toast nuts before adding to recipes. Spread whole nuts on a baking sheet and bake at 350°F, stirring onceuntil fragrant, 7 to 9 minutes. For chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Molasses-Glazed Carrots with Pistachios
Makes: 8 servings
Serving Size: 1/2 cup
Active Time: 35 minutes
Total Time: 35 minutes
INGREDIENTS
• 2 pounds carrots, peeled and diagonally sliced (1/4-inch)
• 1/2 cup water
• 4 teaspoons molasses (see Tip)
• 4 teaspoons honey
• 2 tablespoons butter
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1/3 cup chopped unsalted pistachios
• 2 tablespoons snipped fresh chives
PREPARATION
1. Combine carrots, water, pomegranate molasses, honey, butter, cinnamon and salt in a large skillet. Bring to a boil over medium-high heat. Cover and cook until the carrots are just tender6 to 8 minutes. Uncover and cook, stirring frequently, until the liquid is a syrupy glaze, 6 to 8 minutes more. Remove from heat and stir in pistachios and chives. Serve warm.
TIPS & NOTES
Make Ahead Tip: Keep warm in a 225°F oven for up to 30 minutes.

 

 

Quinoa Pilaf with Cranberries
Makes: 9 servings (1/3 cup each)

INGREDIENTS:
• 1 tablespoon extra-virgin olive oil
• 1 small red onion, chopped
• 1 cup uncooked quinoa, rinsed and drained
• 2 cups low-sodium chicken or vegetable broth
• 1/2 teaspoon salt
• 2/3 cup dried cranberries
PREPARATION:
Heat oil in a medium pot over medium high heat. Add onions and cook, stirring often, until just softened, 2 to 3 minutes. Add quinoa and toast, stirring constantly, for 1 minute. Stir in broth and salt and bring to a boil then reduce heat to medium lowcover and simmer for 10 minutes. Stir in cranberries, cover again and continue to cook until liquid is completely absorbed and quinoa is tender8 to 10 minutes more.

Orange Spice Molasses Cookies
Makes: 60 cookies (serving size: one cookie)
Active Time: 1 hour 10 minutes
Total Time: 1 hour 25 minutes
INGREDIENTS
ROLLING SUGAR
• 1/2 cup granulated sugar (place in a shallow bowl and set aside)
COOKIE DOUGH
• 1 1/2 cups rolled oats
• 5 tablespoons unsalted butter, softened
• 1/3 cup granulated sugar
• 1/3 cup packed dark brown sugar
• 3 tablespoons freshly grated orange zest
• 1/2 cup light or dark molasses
• 7 tablespoons unsweetened applesauce
• 1 large egg yolk
• 1 teaspoon vanilla extract
• 1 teaspoon baking soda
• 1 1/2 teaspoons ground cinnamon
• 1 1/2 teaspoons ground ginger
• 1/2 teaspoon ground cloves
• 1/4 teaspoon ground allspice
• 1/4 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 2 1/4 cups whole-wheat flour
PREPARATION
1. Preheat oven to 375°F. Coat a large baking sheet with cooking spray or line with parchment paper or a nonstick baking mat.
2. To prepare cookie dough: Grind oats in a blender until they look like a fine powder1 to 2 minutes, scraping the sides as needed.
3. Beat butter and 1/3 cup granulated sugar in a large bowl with an electric mixer on medium-high speed for 5 minutes. Add brown sugar and orange zest and beat another 2 minutes. Add molasses, applesauce, egg yolk, vanilla, baking soda, cinnamon, ginger, cloves, allspice, pepper and salt; beat on medium-high until incorporated, about 30 seconds, scraping down the bowl and beaters as needed.
4. Turn the mixer to medium and slowly add the ground oats. Scrape down the bowl; with the mixer on medium, slowly add whole-wheat flour. (The dough will be moderately sticky.)
5. Using a slightly rounded tablespoon of doughroll into balls, then roll in the rolling sugar to coat. Place cookies about 1 inch apart on the prepared baking sheet.
6. Bake the cookies in batches until the edges are set and the tops are crackedbut the centers are still soft and puffy, about 10 minutes.
7. Let the cookies cool on the baking sheet for 8 minutes. Serve warm or cool on a wire rack.
TIPS & NOTES
• Make Ahead Tip: Store in an airtight container for up to 3 days or freeze for up to 3 months.

*Most of these recipes were adapted from www.eatingwell.com* 

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With more than 40-year years of experience in delivering wellness and weight loss programs, the Duke Diet and Fitness Center has established itself as one of the leading weight loss and total body health destinations for health conscious individuals seeking a residential style health program focused on natural weight loss.

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