(revised — thanks for the comments and questions!)

Nothing says “I Love You” more than taking good care of yourself and the one you love.  Here’s a menu, shopping list and some recipes for a special, romantic dinner that’s also very healthy.  Make it for your friend(s), lover/partner/spouse, or yourself.  It’s low fat and high flavor; low sugar and high vitamins and minerals.  It is inexpensive, it will only take a few minutes to shop for and cook, and you can make extra and have it for lunch or dinner tomorrow, too.

HEALTHY LOVE FEAST – MENU:

Shrimp Cocktail

Baked Fish and Vegetables with Orange Teriyaki Sauce
Nutty Brown Rice
Baked Winter Squash

Baked Apples

Here’s your Shopping List:

• Frozen shrimp – enough for 5 shrimps per person

• Cocktail Sauce – small bottle (one that has no sugar or preservatives, preferably)

• Your Favorite Fish, fresh or frozen (one small fish per person, or a filet about the size of your hand, per person: pick fish that’s high in Omega oil, such as salmon, sardines, Bluefish, Mackerel or Trout)

• Some vegetables for stir-sautéing – green beans, carrots, onion/leeks, parsnips, cabbage, whatever you’re passionate about

• Garlic, fresh

• Winter Squash —  Hubbard, Patty Pan, Acorn (1/2 per person)

• Soy Sauce (low-sodium, please)

• A Box or Bag of Brown rice  (either the regular or instant, par-boiled)

• Nuts – 1/8 cup per serving – your favorite: almonds, walnuts, macadamia, etc.

• Honey

• Orange – 1 for every 2 people

• Apples – 1 for each person

• Cinnamon, Bay Leaves, Rosemary, fresh parsley

The trick to this meal is the prep.  It should only take about 15 minutes.  Do all the thawing at once, the chopping, and all the baking and sautéing at the same time.  Then leave the romancing and eating to share.

Shrimp Cocktail:
Thaw the frozen shrimp in the refrigerator overnight, if possible, or lightly defrost in the microwave oven, not to heat them, just to defreeze.  Five (5) per person.  Arrange in a circle on a small pretty plate, with a small bowl of cocktail sauce in the middle.  Add a sprig of fresh parsley, if you like.

Rice:  Follow package directions.  My favorite method is: Wash the rice, use 1 cup rice and 2 cups water for about 2 ½ cups total cooked rice.  Chop the nuts and parsley.  Place in a small pan and boil for 3 minutes.  Simmer at the lowest temperature, covered, for 3o minutes (don’t peek, or you’ll disturb the cooking!)

Wash and Chop the vegetables.  Wash the apples.

Winter Squash:
Preheated oven, 375 degrees.  Simply cut the squash in half after you have washed it, wrap in foil with a small pat of butter in the cavity.  Bake 30 minutes, add some chopped onion, raisins, dried fruit pieces to the cavity if you like.  Bake an additional 20 minutes or so.  (If you need to speed this recipe up, microwave the squash pieces for 10 minutes before baking in the oven.)

Baked Apples:
This is elegantly simple, yet delightfully delicious.  Core the apples with an apple-corer or a paring knife.  Place whole cored apples in a baking dish, with a few sprinkles of cinnamon and 3 tablespoons of water or apple juice and cover them all with some foil, just to keep things moist.  Bake at 375 degrees for ½ hour or so.  (This may be done along with the fish dish, in the same oven).

Baked Fish and Vegetables with Orange Teriyaki Sauce:
Pre-heat oven to 375 degrees.  Rinse the fish.  If frozen, thaw it gently first in the refrigerator overnight, or in your microwave oven set on defrost mode.  Choose a baking dish, either glass or metal that has a lid on it that the fish will fit nicely into.  Add about 1/3 cup water to the baking dish, sprinkle 2 cloves of crushed or chopped garlic per fish, then place the fish into the dish and set in the oven.  While it’s in, cut the orange(s) in half, and thickly slice 2 or 3 slices per fish serving.  Hold.

Bake the fish for 30 minutes, total, or until the internal temperature of the fish has reached 140 degrees or higher, so that the flesh is opaque and flakes easily.  (Yes, I recommend owning an inexpensive instant-read thermometer).  About half-way, at around the 12-15 minute mark, open the pan and baste the fish, adding 2-3 bay leaves and a sprig or two of bay leaf, along with the orange slices.  Add the orange slices.  Add a little more water if necessary.

You should also now begin to sauté the vegetables, adding a clove or two of garlic to the mix.  Use a large wok or skillet that has a lid.  Add some water to lightly cover the bottom of the pan, and cook over medium or low heat until the vegetables are tender, but not mushy.

While the fish is baking, take the other halves of the oranges and squeeze the juice out of them.  Shave some orange zest, the rind, on a grater and add to the juice.  Combine with some low-sodium soy sauce and a touch of honey.  Stir, and taste-test.  Add additional soy sauce and honey as you like.  Put this delightful sauce in a nice gravy boat or small pitcher to be added to the vegetables and fish at the table.  You’ve just made homemade Orange Teriyaki Sauce!

There – in about 30 minutes, the entire meal is ready.  Keep warm while you’re enjoying your company, beginning with some silence, prayers, and appreciations for the abundance, joy and love you share together with God’s blessings.

Do you have any recipes to share?  Post them below, please.  Bon appetit!