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Relax & Savor Every Bite

One great way to relax is to prepare a good meal, then sit down to enjoy it – mindfully and in no hurry. This delicious salmon recipe includes many of the ingredients that help you de-stress.

Watch Canyon Ranch Corporate Chef Scott Uehlein make this yummy recipe. He’s always got great tips and techniques to share!

Salmon with Blueberry Mango Salsa

⅓ cup diced mango
⅓ cup blueberries
2 tablespoons minced red onion
2 tablespoons minced red bell pepper
1 tablespoon minced fresh cilantro
1 tablespoon fresh lime juice
½ teaspoon minced jalapeño
2 teaspoons cane sugar
¼ teaspoon sea salt

½ teaspoon extra virgin olive oil
Four 4-ounce salmon fillets
Pinch sea salt
Pinch freshly ground black pepper

1. In a medium bowl combine all ingredients for blueberry mango salsa. Lightly crush with a fork to release juices. Set aside.

2. Heat olive oil in a large sauté pan over medium-high heat. Season salmon with salt and pepper and sear for 3 to 5 minutes on each side, or until salmon is cooked through.

3. Serve each salmon fillet with ¼ cup of blueberry mango salsa.

Makes 4 servings, each containing approximately:
205 calories
6 g carbohydrate
11 g fat
54 mg cholesterol
19 g protein
216 mg sodium
1 g fiber

Sautéed Kale

1 teaspoon extra virgin olive oil
2 tablespoons sliced shallots
1 bunch kale, thick stems removed
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 tablespoons water
2 tablespoons apple cider vinegar

1. In a large sauté pan, heat olive oil over medium heat. Sauté shallots until translucent.

2. Add kale, salt and pepper. Add the water to steam and soften the vegetables. Cook uncovered, stirring occasionally, until the liquid is almost gone. Add the vinegar and cook until the pan is almost dry.

Makes 4 servings, each containing approximately:
35 calories
5 g carbohydrates
1 g fat
0 mg cholesterol
2 g protein
243 mg sodium
1 g fiber

Oat Cakes

2 teaspoons extra virgin olive oil
1 cup diced yellow onions
½ teaspoon minced garlic
1½ cups uncooked steel cut oats
1½ cups nonfat milk
1½ teaspoon freshly ground black pepper
¾ teaspoon sea salt
2 tablespoons minced fresh chives
2 tablespoons minced scallions

1. In a saucepan, heat the olive oil. Sauté onions and garlic over medium heat until onions are translucent. Add oats and milks and cook until thick enough for a spoon to stand up in. Stir in remaining ingredients.

2. Lightly coat an 8-inch-square baking pan with olive oil. Pour in oat mixture and refrigerate, covered, for at least 8 hours or overnight. Cut into 12 cakes and remove from pan.

3. Lightly spray a large sauté pan with canola oil. Sauté cakes lightly on both sides until golden brown.

Makes 12 cakes, each containing approximately:
110 calories
17 g carbohydrate
3 g fat
3 mg cholesterol
5 g protein
142 mg sodium
2 g fiber