Nutritionists are now recommending that we include greens in every meal we eat. I have found that breakfast can be the most challenging meal to accomplish this in. Sure, spinach can be thrown into an omelet. But why not ramp it up a bit? This recipe is delicious and easy.
You will need:
2 cups chopped kale
1/2 cup grape tomatoes, halved
1 1/2 tsp olive oil
1 1/2 tsp apple cider vinegar
1/8 tsp salt
1 bacon slice, cooked and crumbled
1/8 tsp black pepper
1 egg (optional)
Avocado slices (optional)
Preheat a skillet. Add the olive oil, and saute the kale and tomatoes until slightly wilted. Add the vinegar, salt, bacon, and pepper.
Serve in a bowl with a cooked egg on top or avocado slices.
Did you know that it's important to replenish your protein levels after a tough workout? This helps your body to repair damaged tissues. The following recipe provides you a wonderful post-workout shake that's full of protein and antioxidants:
You Will Need:
1/2 cup milk
1/4 cup pomegranate juice
3 cups kale or spinach leaves
1 kiwi, peeled
1/2 cup green grapes
1/4 cup avocado, peeled
1/8 slice of lime with rind
1 scoop vanilla protein powder
tsp Stevia (optional)
2 cups ice cubes
Place all ingredients into a high-powered blender and fire it up. Run for a minute, or until smooth. Drink and enjoy!
As the temperature increases, we shift our focus from hot comfort drinks to cool and refreshing drinks. It is important to stay hydrated, especially when exposed to summer heat. Most recommend 8 glasses of water per day. Many tell me they just hate the taste of water, so I often steer them in the direction of adding a healthy, low calorie flavor to their water. In a very large glass, pitcher, or Mason jar add fresh chunks of fruit, add a spring or couple leaves of an herb, top with water and enjoy!
Here are some of my favorite combinations. Let us know what your favorite is!
Cucumber & pomegranate
Strawberry & lemon & basil
Blueberries & oranges & basil
Grapefruit & rosemary
Pear & ginger
Blackberry & sage
Pineapple & orange & mint
Raspberry & mango & lime
Raspberry & lemon & sage
Cherries & lime
Blackberry & orange
Strawberry & mint
Watermelon & basil
Apple & cinnamon stick
Lemon & thyme
Do you have a weak immune system? Do you tend to get colds easily and suffer longer than everyone else? Do you have tummy trouble ? If you answered yes to any of these questions, then a good bone broth could be the answer. Research has found it heals the lining of our intestines and boosts immunity. What's more, it tastes great and is often the base for a hearty soup!
You will need:
2 lbs bones (from a whole chicken, turkey, or ham)
2 chicken feet (optional)
3 stalks celery
2 Tbs apple cider vinegar
1 bunch parsley
1 Tbs sea salt
1 tsp pepper
2 cloves garlic
Place all the ingredients in a slow cooker on medium to high heat.
Cook for 2 hours and scoop out any foam that forms.
Reduce heat to low and cook from 24 to 48 hours. This allows time for the vinegar to pull the rich nutrients out of the bone.
Strain. You can then drink the broth on it's own or use it as a base for soup.
I'm not much of a seafood eater, but I do love me some crab cakes. The problem is they are often deep-fried. Below is my version of a healthy alternative:
You Will Need:
1 cup light mayo
2 Tbs finely chopped parsley
2 Tbs Dijon mustard
2 Tbs lemon juice
2 tsp Old Bay seasoning
1 1/2 cups panko breadcrumbs
2 lbs lump crabmeat
Mix together the first 6 ingredients. Then gently add in the crab meat. Shape into 8 patties and cover and refrigerate for 30 minutes.
Preheat the oven to 350 degrees.
Spray both sides of the patties with cooking spray and place on a grilling pan. Bake 15 minutes and then flip the patties. Bake another 15 minutes.
Turn oven to broil and cook patties another 5 minutes, or until crispy golden.
Enjoy with cocktail sauce and a large side salad.
Even if you don't need to be on a gluten free diet, this granola is super tasty!! It's made of nuts which gives it that wonderful crunch.
1 cup nuts (I use almonds or pecans)
1 cup shredded coconut (I use unsweetened)
1/2 cup seed kernels (I use sunflower or pumpkin)
1/4 cup syrup (I use agave or maple)
1 tsp vanilla
2 tsp cinnamon
1/4 tsp sea salt
Preheat the oven to 250 degrees and line a baking sheet with parchment paper.
Put the nuts in a food processor and pulse into smaller pieces (or chop). Transfer them to a bowl. Add remaining ingredients and stir well to combine.
Spread mixture on pan and press down with your hands into a thin layer.
Bake for 30 minutes, or until golden.
Let cool completely and then break into pieces. Store in a container in your fridge and enjoy!
I have to eat a lot of greens for my health. It can get old after awhile but I recently stumbled upon this recipe and had to share. These are like potato chips but are made with kale and a lot less oil:
You Will Need:
1 bag organic kale
Preheat the oven to 400 degrees.
Wash and pat dry the kale. Pull out the tough stems.
Spread the kale on a parchment paper lined baking sheet.
Spritz with the cooking spray.
Sprinkle with seasonings (I like salt, cumin, chili powder, and onion powder).
Bake in the oven until crisp, about 30 minutes.
Serve immediately. Do not save the leftovers as the kale will get soft and mushy.
This is a quickie recipe that I turn to when I want something warm and satisfying, but don't have a lot of time.
One bag frozen raviolis, any type (cheese, beef, sausage, etc.)
---or you could use the refrigerated raviolis to save a step
4 cups spaghetti sauce
1 small bag of baby spinach
2 cups shredded mozzarella cheese
Prepare the ravioli as instructed on the package. While they're cooking, get out the other ingredients and spray a large casserole dish with non-stick spray.
Drain the ravioli, pour half in the dish. Cover with half the sauce, half the spinach, and half the cheese. Repeat. Cover dish and bake for 35-45 minutes at 350 degrees. Let stand for at least 5 minutes.
You can personalize this to your family's tastes: add mushrooms, shredded carrots, meatballs, sausage, etc.
Sometimes we avoid trying new foods because we do not know how to prepare them. For me, that food was spaghetti squash. I tried it last year when a friend brought it to work for her lunch. I liked it, but I had to admit that I did not know even what it looked like at the grocery store or how to prepare it myself. Of all places, I learned how to prepare it on YouTube! It was so simple and easy, that I thought I would share with you.
If you need even more reason, spaghetti squash has only 20 calories per serving compared to pasta at over 100 calories per serving! Spaghetti squash originated in China and is very high in vitamin A, C, B, thiamin and folic acid.
In my never-ending quest to find the perfect veggie burger recipe, I stumbled across this in a magazine. It was created by Ree Drummond.
You will need:
2 cups canned black beans, rinsed and drained
1 cup seasoned breadcrumbs
1/4 cup grated onion
1/2 tsp chili powder
Salt & Pepper
Mash the beans until they are mushy but still have some pieces.
Mix the breadcrumbs, onion, chili powder, egg, and salt/pepper into the beans. Add a bit of water if the mixture still looks dry. Set aside for 5 minutes.
Preheat a large skillet over medium-high head and add a few tablespoons of oi.l
Divide the bean mixture into 4 balls and shape into patties. Cook the burgers until browned, about 5 minutes on each side.
You can shake it up a bit by adding your own favorite seasonings. In the picture above I added corn and Mexican seasonings. This is an easy and delicious vegetarian meal!
My husband and I both work full time. When we get home, spending a significant time on making dinner just sounds exhausting. I have a few go to favorites, but we tire of eating the same thing every week. Here is a recipe for a pasta dish, cooked in 1 pot, that can easily be created in 15 minutes. It’s so simple and the variation makes it feel like a new meal each week.
First boil water and add any type of pasta in the appropriate portion for your family.
Then add a combo of a cooked protein, vegetable and sauce. Voila! Dinner is ready!
Here are some of my favorite combos:
The list is endless! Think of all of the combinations you can come up with. It’s a great way to use left-over meat from the night before as well!
Kale is about to be in season which means you should find plenty of it at your local farmer's market. That's a good thing because this leafy green vegetable is one of the most nutrient dense foods on the planet! It is chock full of vitamins, minerals, and antioxidants that help to fight disease and keep us feeling youthful.
There are many ways to sneak kale into your diet. You can chop it up and puree it in your favorite smoothie, scramble it with your morning eggs, sprinkle it on a salad, or cook it with your homemade soup recipe. I like the soup option best because it blends in so well with other ingredients and will keep you feeling full longer.
Below is my favorite kale soup recipe. When I cook this my husband gobbles it up and always goes back for more. Best of all, it only takes about 30 minutes to prepare. You will need:
2 Tbs olive oil
3 medium sweet potatoes, peeled and diced
2 medium onions, chopped
6 cloves minced garlic
2 bay leaves
1 lb of coarsely chopped kale (I remove the tough stems)
Salt, pepper, and cumin to taste
1 can black beans, drained and rinsed
1 can diced tomatoes
1 lb of meat...this can be ground turkey, bulk sausage, shredded chicken, etc.
6 cups of chicken or vegetable stock
Heat the oil in a deep stock pot over medium high heat. Add the potatoes and onion, cover, and cook for 5 minutes. Stir occasionally.
Add in the garlic, bay leaves, and kale. Cover and wilt the greens for 2 minutes.
Season with the spices. Then add the beans, tomatoes, cooked meat, and broth. Bring the soup to a full boil. Reduce to medium and cook 5 to 10 minutes longer, or until potatoes are tender.
This recipe is my go-to when I want something yummy and satisfying, without too much fuss. And it's a good way to use up leftovers. The ingredients are not precise---that's the beauty of this meal, you can make it hundreds of different ways depending on what you have on hand and feel like eating.
1 package tortillas (we like corn, and prefer the small size)
Refried beans (canned, or make your own)
Meat (leftover chicken, beef, etc.)
Veggies (peppers, onions, mushrooms, zucchini, corn, etc.)
Spray baking dish with non-stick spray.
Place a layer of tortillas to cover the bottom; it's OK if they overlap.
Spread some beans on the tortillas and then cover with salsa.
Add another layer of tortillas.
Put meat on tortillas and then cover with cheese.
Add another layer of tortillas.
Put veggies on tortillas and then cover with cheese.
Add a last layer of tortillas and then cover with salsa and a bit of cheese.
Bake at 350 for at least 30 minutes, until bubbly.
Recently at a work party, a co-worker made this dish. I couldn’t get enough of it. According to the author of the blog that I “borrowed” it from, it is the most popular recipe on her website. It has been pinned over 700,000 times. It acquired the nickname “Veggie Crack” because of how addictive it is. I must say, I had 3 servings of it at the party! Because it was soooo good, I found the recipe to share with you and give credit to the author! Bon Appetit! ~Liza
By Jennifer Segal
Total Time: 30 Minutes
I gotta say, I'm loving my Spirelli. We have had zucchini more often, and less pasta noodles.
My latest kick is to make a stir-fry with whatever veggies I have on hand.
I saute the veggies (and chicken if we want meat) in a smidge of olive oil. After they are nice and soft, I add some "sauce"....this time I was lazy and used a Campbell's Skillet Sauce (toasted sesame). You could make your own sauce, or use one of those dry packets where you add water/oil. Whatever works best for you!
I stir the sauce and veggies until everything is coated and warm, and then throw in my zoodles and heat through. I use 1-3 zucchinis, depending on whether or not I want leftovers.
Note: the zoodles are very water-dense, so it's better to use a thicker sauce so the zoodles will thin it out a bit.
The result is a delicious, colorful, nutrient-dense meal that gets me a couple of servings of veggies. You can't beat that!
These zucchini nutritional facts are worth repeating:
A cup of chopped zucchini contains 22 milligrams of vitamin C, which is 24 percent of the recommended daily intake for men and 29 percent for women, and only 21 calories. Zucchini has been shown to help regulate blood sugar due to its high amounts of B-complex vitamins. Zucchini also contains zinc, magnesium and omega-3 fatty acids which are also important for blood sugar regulation.
I did try a carrot in the Spirelli and it didn't work very well. I'll give it another shot and report back. I'm also going to try a sweet potato.
I’m always looking for quick and healthy meals to prepare after work. I’ll share with you a few of my favorite go-to dishes. Please share with us some of your favorites! Bon Appetite!
Chicken and salsa-Preheat oven to 300 degrees, drizzle glass baking dish with olive oil, place chicken breasts, tenders or low fat thighs in glass dish, cover with chicken with salsa, cover glass dish with foil and bake for 45 minutes.
Pork Chops with pineapple and red peppers-Preheat oven to 350 degrees, drizzle glass baking dish with olive oil, put pork chops in dish, cover with crushed or chunk pineapple and cut up red pepper. Cover with foil. Bake for 45 minutes. Serve over rice.
Pasta with sausage and green peppers-Make pasta of your choice, sauté sausage slices in frying pan with green pepper slices. Mix together, sprinkle with olive oil.
Caesar Salad with Chicken, Shrimp or Salmon-Chop romaine lettuce, mix with Caesar dressing and shredded parmesan. Top with grilled chicken, shrimp or salmon.
Cheese sandwich with tomatoes and spinach-Lightly butter one side of two slices of whole grain bread, place cheese slice, thin sliced tomatoes and several pieces of spinach in the sandwich. Heat in frying pan until each side is nicely toasted.
Red potatoes, bacon and cheddar cheese-Preheat oven to 300 degrees, drizzle glass baking dish with olive oil, scrub red potatoes with brush and water, cut into small chunks with skin on, cut thick cut bacon into 1 inch pieces and scatter over potatoes. Cover dish with foil and bake for 60 minutes. Remove foil and sprinkle with cheddar cheese for last 10 minutes.
Brown rice with cilantro-Prepare rice as instructed on package, stir in fresh cilantro when finished.
Bacon wrapped asparagus-Preheat oven to 350 degrees, drizzle baking sheet with olive oil, take 4-5 spears of asparagus and wrap with a slice of bacon. Bake for 25 minutes.
Baked Brussel sprouts-Preheat oven to 350 degrees, drizzle baking sheet with olive oil, cut Brussel sprouts in half and place on baking sheet, salt and pepper. Bake for 20 minutes.
Stuffed mushrooms-Preheat oven to 350 degrees, prepare ¼ pound of sausage in skillet, mix with ¼ package of cream cheese and 2 tablespoons of minced green pepper. Spoon into fresh mushrooms with caps removed. Bake in oven for 15 minutes.
You know that age-old question: "If you could eat only one thing for the rest of your life, what would it be?" For me, it's pizza, but a close second is pasta. That doesn't bode well for my waistline, but there it is.
So when I saw a recipe for healthy "zoodles" I knew that I had to try them. I bought this little gadget called a Spirelli at Bed, Bath & Beyond ($25 with coupon). It's about the size of a drinking glass and very easy to use. You just cut off the ends of a zucchini and hold it in your hand and rotate the zucchini into the Spirelli and out comes "zoodles".
Then you heat the zoodles (I threw them in boiling water for about 2 minutes), and add spaghetti sauce and some freshly grated Parmesan cheese.
My husband was skeptical but after he tried our "spaghetti" he was very pleasantly surprised. You can see that there is green because I didn't peel the zucchini.....extra fiber! But if you are trying to pull a fast one on your kids, peel it first to hide all evidence of a vegetable.
The texture was good, not too crunchy but not as soft as spaghetti. I will play around with it to find the best option. I'm going to steam them next time because I read that boiling leeches out the nutrients.
We always have gobs and gobs of zucchini in our garden each summer, so I will be trying other recipes too. Next up is Chicken Lo Mein Zoodles.
Nutritional Facts: A cup of chopped zucchini contains 22 milligrams of vitamin C, which is 24 percent of the recommended daily intake for men and 29 percent for women, and only 21 calories. Zucchini has been shown to help regulate blood sugar due to its high amounts of B-complex vitamins. Zucchini also contains zinc, magnesium and omega-3 fatty acids which are also important for blood sugar regulation.
So load up!!
Quinoa. Ugh! I have tried for years to embrace this wholesome grain and have always come up short. But recently I came across a recipe that looked promising. After a bit of tweaking the result was spectacular. It's easy to make and the leftovers are great in lunches. Even my husband liked it!
1 cup quinoa
1/4 cup lemon or lime juice
1/4 cup olive oil
1 cup sliced green onions
1/2 cup chopped fresh mint
1/2 cup chopped fresh parsely
1/2 cup chopped cucumber
1/2 cup chopped carrots
1/2 cup chopped celery
1 1/2 cups halved cherry tomatoes
2 cups diced feta cheese
Cook the quinoa in water as directed on the package.
Throw in a bowl and add the juice, olive oil, and seasonings (I used salt, pepper, and garlic powder).
Throw in the remaining ingredients and gently mix.
You can serve this hot or cold and can use other vegetables and seasonings if you like.
FYI: it is pronounced "Keen Wah".
Disclaimer: this is not what I would consider "healthy" but it sure is yummy and EASY! I got it from a co-worker years ago and it has been a favorite ever since.
1 - 2 pounds stew beef
2 cans cream of mushroom soup
1 packed Lipton onion soup mix (or mushroom/onion)
1 can sliced mushrooms with the juice
Mix everything together, throw in a crockpot, cook on low all day. Serve over noodles, with a colorful veggie on the side.
If you want to use fresh mushrooms, add 1/4 cup water to the mixture in the morning, and then throw the fresh mushrooms in right at the end for about 20-30 minutes. (I think this would be good with onions too, but my husband dislikes them).
This is a recipe that my mom used to make on cold nights to fill up our bellies. It was a real crowd-pleaser, similar to lasagna but way easier. You can make it a bit healthier by using lower-fat versions of the sour cream and cheese and beef.
2 pounds ground beef
2 medium onions, finely chopped
1 garlic clove, crushed
1 medium jar spaghetti sauce
1 can diced tomatoes
8 ounces sliced mushrooms (optional)
one 8 ounce bag egg noodles, cooked per directions
1 pint sour cream
1 pound shredded mozzarella cheese
Brown beef, onions, and garlic.
Drain. Add sauce, tomatoes, and mushrooms. Stir well.
Put one-half the noodles in a deep casserole dish and cover with one-half of the sauce mixture.
Pour one-half of the sour cream on top, then one-half of the mozzarella cheese.
Repeat with remaining ingredients.
Cover and bake 40 minutes at 350 degrees.
Remove cover and bake until cheese is bubbly. Enjoy!
This time of year, I love comfort food. Those hearty and warm dishes that just fill you up during the winter. This recipe is a family tradition known as ham pot pie. It is very easy and affordable to make. It is a little time consuming, but well worth it in the end!
This recipe uses left over ham bones. We usually freeze them after the holidays and wait for a cold winter day when we don’t intend to leave the house. It takes approximately 4 hours to complete.
Ingredients: Based off of one ham bone recipe, this can be multiplied as many times as you like for the amount of ham bones you have.
Ham bone with substantial meat remaining (can be frozen)
½ head of cabbage (chopped into bite size pieces)
6 regular potatoes peeled and cubed (set in water to prevent browning until cooked)
1 pound of green beans (cut into bite size pieces)
Pasta (1 cup flour, 2 eggs, ½ tsp salt-mix together and add water till dough-roll out onto lightly floured surface, flatten with rolling pin till approx. ¼ inch thick-use butter knife to cut into squares)
1.) Boil ham bone in large stock pot for 30 minutes, then reduce heat and simmer for another 1.5 hrs. Remove from heat, allow to cool slightly. Remove bone from stock pot to a cutting board. Using a knife and fork, remove all edible pieces of ham. Throw bone away and keep ham for later use. Keep all fluid from ham bone boil in stock pot. Strain with slotted spoon to remove any large chunks of ham or any bone fragments.
2.) While ham is boiling, prepare all other above ingredients and put into individual bowls. Exception: allow pasta to remain on counter.
3.) Once all ingredients are prepared, bring ham stock to a boil. Add potatoes, wait 10 then add pasta by dropping individual pasta pieces into the boiling stock. Following pasta, add green beans. Allow all to boil for another 10 minutes until pasta is soft. Then add cabbage and ham pieces. Cover for another 5 minutes and remove from heat.
4.) Serve immediately, allow to simmer prior to meal, or spoon into storage dishes for freezer.
Mary and I grew up on this dish as well and LOVED it! Our mom would use turkey bones instead so we often got this meal around the holidays. The beauty of it is you can cook a lot of the noodles and stretch the amount of food to feed a bigger crowd (we are from a family of 10). You can also freeze the leftovers. ~ Nancy
Here's a recipe for some great comfort food that both kids and grown-ups will enjoy!
1 16 ounce box of bow tie pasta
4 boneless, skinless chicken breasts, cut into small pieces
1 cup chopped sweet red pepper
1/4 cup butter
2 cans cream of chicken soup (or mushroom)
2 cups frozen peas
1 cup sliced mushrooms (optional)
1 cup finely chopped spinach
1 1/2 cups milk
1 tablespoon garlic powder
1 teaspoon salt
1/2 teaspoon pepper
2/3 cup grated Parmesan cheese
Cook pasta and set aside. In avlarge pot, cook the chicken and sweet red pepper over medium heat until the chicken is fully cooked.
Stir in all of the remaining ingredients except cheese. Bring to a boil. Reduce heat and simmer, uncovered, until everything is heated through, about 3 minutes. Stir in most of the cheese. Add pasta and toss to coat. Sprinkle remaining cheese on top. Enjoy!
This is delicious re-heated!
You could make the chicken mixture and freeze it, and then when you need it all you have to do is cook the pasta and mix.
Click to set custom HTML