Eat Right for Your Metabolism
by Felicia Drury Kliment

The following is an excerpt from the book Eat Right for Your Metabolism by Felicia Drury Kliment. Published by McGraw-Hill; April 2006;$16.95US/$22.95CAN; 0-07-146015-2 Copyright © 2006 Felicia Drury Kliment

Salmon Filet with Mango Cilantro Salsa

• 4 6-ounce portions salmon filet

Mango Cilantro Salsa

• 1 ripe mango, peeled and ½-inch diced
• ¼ cup chopped scallion, green part only
• ¼ cup diced red bell pepper
• 1 tablespoon finely diced fresh jalapeno
• 1 tablespoon chopped fresh cilantro
• 1 small clove garlic, minced
• 1 tablespoon freshly squeezed lime juice
• ¼ teaspoon salt
• ½ teaspoon extra-virgin olive oil

Yield: 4 servings

Nutrition Information: 245 calories, 7 g fat, 35 g protein, 11 g carbohydrate, 2 g dietary fiber, 88 mg cholesterol, 251 mg sodium

Chicken Corn Chowder

• 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
• 1 tablespoon lime juice
• 1 teaspoon salt
• 1 cup diced yellow onion
• 1 cup chopped green onion
• 2 tablespoons pure olive oil or butter
• 2 cloves garlic, minced
• 1 cup diced celery
• 1 cup diced red bell pepper
• 1 or 2 jalapeños, seeded and chopped fine
• 1 16-ounce bag frozen corn kernels
• 1 4-ounce can green chilies, diced
• 1 quart chicken broth, preferably natural
• 1 cup cream
• ½ teaspoon ground black pepper
• 1 cup grated potato, preferably Yukon Gold, grated just before using
• 1 teaspoon cornstarch
• ¼ cup chopped fresh cilantro

Yield: 6 servings

Nutrition Information: 358 calories, 16 g fat, 27 g protein, 31 g carbohydrate, 4 g dietary fiber, 70 mg cholesterol, 870 mg sodium

Roasted Vegetables

6 cups 1-inch chunks small red potatoes and/or other vegetables (Parsnips, carrots, and squash work especially well.) ¼ cup pure olive oil Salt and pepper to taste

Preheat oven to 425°F. Line a baking sheet with parchment paper (not necessary but helps stop burning and helps cleanup). Put vegetable chucks on pan, sprinkle with olive oil, and toss. Roast until tender; about 10 to 15 minutes. Insert fork or sharp knife to test for doneness. Add salt and pepper.

Yield: 6 servings

Nutrition Information: 155 calories, 9.22 g fat, 1.52 g protein, 18.8 g carbohydrate, 3.25 fiber, 0.0 mg cholesterol, 656 mg sodium

White Bean and Kale Salad

• 1 cup great northern beans, soaked overnight in 1 quart water
• ½ medium sweet onion, cut into thin half-moon slices
• ¼ cup pure olive oil
• 2 tablespoons balsamic vinegar
• 6 cups coarsely chopped kale
• 2 tablespoons currants
• 2 teaspoons freshly squeezed lemon juice
• ¼ teaspoon salt
• ¼ teaspoon crushed red chili pepper
• Ground black pepper to taste

Drain beans. Add 6 cups of water and cook over medium heat until tender, approximately 40 to 45 minutes. Sauté onion in large pan in 1 tablespoon olive oil until soft, approximately 5 to 7 minutes. Add 1 tablespoon balsamic vinegar and cook for an additional minute, stirring constantly to prevent scorching. Sauté kale in large pan over medium-high heat with 1 tablespoon olive oil until tender, about 3 to 4 minutes. Stir while cooking to avoid sticking. Just before removing kale from pan add the remaining 1 tablespoon balsamic vinegar. Set aside in a medium-sized bowl. When beans are tender, remove from heat, drain, and place in refrigerator to cool. Once beans have cooled for 10 minutes, toss them with kale, currants, lemon juice, salt, chili pepper, and sautéed onion. Add black pepper and additional salt to taste.

Yield: 4 servings

Nutrition Information: 345 calories, 15 g fat, 14 g protein, 44 g carbohydrate, 12 g dietary fiber, 0 mg cholesterol, 185 mg sodium

Eat Right for Your Metabolism

Copyright © 2006 Felicia Drury Kliment

Author Felicia Drury Kliment is a nutritional consultant in private practice and the author of the acclaimed book The Acid-Alkaline Balance Diet. Visit her website