Monday, December 30, 2013

Recipe of the Day


Broiled Mustard Salmon with Roasted Broccoli and Quinoa


This recipe provides 2 servings.


Ingredients:

2 teaspoons Dijon Mustard
1/2 teaspoon minced garlic
1/2 teaspoon dried oregano
1 teaspoon balsamic vinegar
2 - 3 ounce salmon fillets
4 cups broccoli florets
4 teaspoons olive oil
2 cups of cooked quinoa
pinch of sea salt
pinch of fresh ground  pepper



Instructions:


Combine 2 teaspoons Dijon mustard, 1/2 teaspoon minced garlic, 1/2 teaspoon dried oregano, and 1 teaspoon balsamic vinegar. Spread onto each 3 oz salmon fillet. Toss 4 cups of broccoli florets with 4 teaspoons olive oil and a pinch of sea salt and fresh ground pepper.

Spread broccoli on baking sheet, and bake at 375 degrees for  20 mins. Turn oven to broil, place salmon on baking sheet with broccoli, and broil, stirring broccoli, to prevent burning. Broil salmon approx. 8 mins.


Serve salmon over 2 cups of cooked quinoa with broccoli on the side



Nutritional value per serving:

440 calories
30 grams of protein
50 grams of carbs
9 grams of fiber
14 grams of fat ( 2 grams saturated)
200 mg sodium


Healthy and Delicious!



Enjoy!





Wednesday, December 25, 2013

Good to Know Info...


This is a helpful tip for assisting the body in resisting colds, incoming viruses and bacteria.



Eating mushrooms can help us avoid colds and flus.


2 types of mushrooms:


1) Manitake: This mushroom is edible, and tasty cooked or raw. It is large and succulent; it assist in curbing respiratory infections and might  help balance blood sugar.


2) Reishi: This mushroom is full of immune-enhancing, cancer fighting, benefits. This mushroom is too fibrous to eat, they are available in capsules.

Saturday, December 21, 2013

Recipe of the Day



Salmon Pot Pies


This recipe provides 4 servings


Ingredients:


1) 1 tablespoons unsalted butter
2) 8 Ounce, sliced mushrooms approximately 4 cups
3) 4 leeks, white and light green parts, sliced and rinsed well
4) 2 tablespoons all purpose flour
5) 3 cups mushroom or vegetable broth
6) 1 package (10 oz) frozen peas
7) 1/4  cup half-and-half
8) 1/4 cup chopped dill
9) 1 pound cooked salmon fillet or 3 cups drained canned salmon, broken up, into pieces
10) 2 tablespoons fresh lemon juice
11) 1 large egg beaten with 2 teaspoons water
12) 1 sheet frozen puff pastry, thawed




Instructions:


1) Heat oven to 400 degrees


2) Melt butter in 5 quart pot over medium heat. Add leeks and mushrooms, stirring, until tender, approximately 8 mins. Add wine and simmer until reduced by half. Stir in floor until smooth. Add broth, peas, dill, and half-and-half. Bring to a simmer and gently fold in salmon. Season to taste with salt, pepper, and lemon juice. Ladle into 4 ovenproof bowls. Put on baking sheet.


3) Unfold pastry sheet and role out to 1/4 inch thick on lightly floured surface. Cut out 4 equal circles. Top bowls with pastry, seal edges, and brush with some of the egg mixture. Cut 1" inch slit in each top to vent steam. Bake until pastry is golden brown and filling is hot, approximately 30 minutes.


Nutritional Value per Serving:


400 calories
Protein: 35 grams
Carbs: 30 grams
Fiber: 6 grams




Enjoy!



Saturday, October 26, 2013

A way to a healthy lifestyle!






 Setting goals increases confidence and increases positive thoughts....




When we set goals, our attention and actions are directed toward achieving our dreams!


Thursday, October 24, 2013

Apple Advice



You do not have to toss out an apple because it is brown or bruised. The fact is, a bruise is no different than the browning the occurs when an apple is sliced and exposed to air. Bruising crushes the cell structure, exposing cells to the air inside the apple. This reaction is called oxidation, causing the browning. Although, it might not be pretty, the bruised portion is safe and healthy to eat.




 




If you do not like the look of brown apple slices, cook them. Heat destroys the enzymes responsible for the oxidation process, thereby preventing the apples from browning

Sunday, October 6, 2013

Did you know?


Chi seeds are packed with inflammation-fighting fats. They also contain approximately as many antioxidants as the same serving as blueberries!





Add a little Chi the next time you have oatmeal, or yogurt!

Friday, October 4, 2013

Recipe of the Day



Tuna Tacos


Ingredients:


1) 8 corn tortillas
2) 1 15 oz can pinto beans, rinsed and drained
3) 4 cups of shredded cabbage
4) 2 - 7 ounce cans tuna, drained
5) 1 large avocado
6) 8 tablespoons salsa
7) 2 limes, cut into 4 wedges



Instructions:


1) Preheat oven to 300 degrees. Heat tortillas for approx. 2 mins. in oven to soften. In the meantime, prepare rest of ingredients

2) Heat the beans in a skillet for approx. 5 mins.  to warm, or use them cold if preferred.

3) Place warm tortillas on a plate and, for each tortilla, add a 1/2 cup of chopped cabbage, a 1/4 cup of beans, 4 tablespoons of tuna, 1/8 of avocado, 1 tablespoon of salsa and a squeeze of lime juice.




Enjoy!

Tuesday, September 10, 2013

Crock Pot Recipe 22



Asian Style Beef



This recipe provides 12 servings


Recipe Insight: Blade roast and beef chuck assist in cutting costs but not flavor, in this variation on a traditional pot roast.


Ingredients:


1) 5 green onions
2) 2 tablespoons oil
3) 3 cloves garlic, minced
4) 1 blade roast (2.5 lbs), trimmed, cut into 2-inch pieces or 1 boneless beef chuck
5) 1 large red bell pepper, coarsely chopped
6) 1/4 cup teriyaki sauce
7) 1/2 teaspoon crushed red pepper
8) 2 tablespoons cornstarch
9) 1/2 cup Asian Toasted Sesame Dressing
10) 2.5 cups snow peas
11) 1 cup Cashews Halves with Pieces


Instructions:


1) Slice onions, keep the sliced white bottoms and green tops separate. Heat oil in a large skillet on medium high heat. Add meat; cook approx. 5 mins. until evenly browned, stirring occasionally. Add garlic during last min of cooking. Stir in bell pepper, teriyaki sauce, crushed pepper, and white onion slices. Pour into crock pot, cover with lid. Cook on low 5-6 hours or 3-4 hours on high.


2) Mix cornstarch and dressing until blended. Add to crock pot with nuts and snow peas; stir. Cook, uncovered, approx. 10 mins, until slightly thickened. Top with green onion slices.



Serve over Chow Mein noodles or Rice.




Enjoy!

Monday, September 9, 2013

Breakfast Idea



Avocado Egg Open Faced Sandwich



Ingredients:

1 large egg
1/2 avocado pitted
3/4 cup raspberries
1 slice whole wheat bread


Instructions:

Cut a silver off the side of the avocado so it can lie flat in a pan. Crack egg into the hole, cover, and cook over low heat for approx. 2 mins. Serve on toast with berries.


Total Calories: 350


Tuesday, September 3, 2013

Sweet Potato Fries!





Sweet Potato Fries




This is a  tasty and easy recipe!




Instructions:



Peel 4 large sweet potatoes; cut lengthwise into thin sticks (french fry size). Whisk together 2 eggs in a large bowl. Add potatoes; toss to coat. Empty one packet of seasoning mix, such as Shake N, Bake, into a separate bowl. Add potatoes, in batches; toss to coat. Spread evenly onto prepared baking sheet (sprinkle oil over baking sheets, sparingly).

 Bake potatoes at 425 F for approx. 25-30 mins, until potatoes are crisp tender and golden brown. Turn potatoes every 8-10 mins.



Enjoy!

Friday, August 30, 2013

Did You Know...?



One medium peach provides approx. 12% of the fiber and approx. 15% of the vitamin C that is required for a healthy diet, per day! 

Monday, August 12, 2013

Good to Know Info




Toasted sesame is not just packed with the powerful antioxidant vitamin E, it may also lower blood pressure.




Recommendation: Use a little pinch to put the finishing touches on various dishes, or drizzle over steamed veggies and soups.

Wednesday, August 7, 2013

Book Recommendation






The Power of Habit: Why We Do What We Do in Life and Business, by Charles Duhigg

Sunday, August 4, 2013

Good to Know Info



Beef is the No.1 source of protein, vitamin B12 and the number three source of vitamin B6 and iron in American diets. These essential nutrients play a vital role in maintaining health by preventing anemia, building a healthy immune system, in addition to promoting cognitive function.





As a natural source of 10 essential nutrients, beef's nutrients contributes considerably to a healthy diet.




The key element to keeping beef consumption healthy: consume lean beef, in moderation.

Friday, August 2, 2013

Recipe of the Day




Chickpea Curry with Basmati Rice




This recipe provides 4 servings.


This recipe provides 4 servings.




Ingredients:

1) 3.5 ounce of basmati rice
2) 1 1/2 tablespoons canola oil
3) 1 onion, diced
4) 2 teaspoons garam masala or other type of curry
5) 2 (15-ounce) cans of chick peas, rinsed and drained
6) 1 (15-ounce) can unsalted crushed tomatoes
7) 1 6-ounce fresh spinach, Swiss chard, or kale
8) 1/2 cup plan 2% Greek yogurt
9) 1 1/2 teaspoons sea salt




Instructions:


1) Cook rice according to directions, and drain.


2) While rice cooks, heat a Dutch oven over medium high heat. Add oil to pan; swirl to coat. Add onion; saute' 5 mins., until tender, stirring often. Stir in garam masala; cook approx. 30 seconds, stirring constantly. Add chickpeas, tomatoes, and spinach; cook approx. 2 mins, until Spinach wilts, stirring occasionally. Remove from heat, stir in sea salt and yogurt. Serve over rice.




Enjoy!

Monday, July 29, 2013

Did you Know?


Sweet potato skin contains 3 times the antioxidant power of their flesh.


Roasting sweet potatoes caramelizes them, increasing sweetness!

Tuesday, July 23, 2013

Blood Pressure Reduction Tip




Beet-Pineapple Smoothie




This recipe serves 2.




Recipe Health Insight: Research suggests one cup of beetroot juice can assist in lowering blood pressure by 10 points within six hours.



Beets contain dietary nitrate, the body converts this to a gas that expands blood vessels and assist in blood flow.




Ingredients:


1) 1/2 cup fresh orange juice
2) 1 cup vanilla almond milk
3) 1/2 cup celery leaves
4) 2 cups frozen pineapple chunks
5) 3/4 cup sliced cooked beets


Instructions:


Combine all ingredients in a blender and puree until smooth. Divide  mixture between 2 glasses.



Enjoy!





Sunday, July 21, 2013

Recipe of the Day



Rosemary Roasted Fingerling Potatoes




Simple, Convenient, Tasty, and Healthy...




This recipe provides 8 servings (serving size: approx. 2/3 cup).




Ingredients:




1) 2 1/2 pounds fingerling potatoes, halved
2) 1 1/2 teaspoons finely chopped fresh rosemary
3) 1 1/4 teaspoons sea salt
4) 1 teaspoon freshly ground black pepper
5) 2 tablespoons olive oil



Instructions:



Preheat oven to 375 degrees


 Place potatoes on a baking sheet. Drizzle with oil; sprinkle with salt, pepper, and rosemary. Toss to combine; spread into a single layer on a pan. Bake at 375 degrees for approx. 25 mins, until lightly browned and tender.



Nutritional value per serving:

Calories: 150
Total Fat: 4 grams (saturated fat 1 gram)
Protein : 4 grams
Carbs: 25 grams
Fiber:  2 grams
Sodium: 380 mg
Calcium: 1 mg




Enjoy!

Word of the Day...






Determination!   Let it drive you to your destination of success and excellence, except nothing less!

Recipe of the Day



Chicken Soup with Rice




This recipe provides 4 servings.





Recipe Insight: Orzo or any other tiny pasta, or other thin noodles may be used as a substitute for the rice.



Ingredients:



1) 5 cups homemade or reduced sodium chicken stock
2) 1/2 cup long grain rice
3) 1 large carrot, peeled and cut into thin slices
4) 1 celery stalk, minced
5) 1 1/2 cups cooked or raw chopped boneless skinless chicken
6) Sea salt and freshly ground pepper to taste
7) Optional: minced fresh parsley or dill leaves for garnish




Instructions:



1) Place the stock in a large, deep saucepan and turn heat to medium-high. When it is just about boiling, turn the heat down to medium so that it bubbles, but not too vigorously. Stir in the carrot, rice, and celery and cook, stirring occasionally, until they are all fork tender, approx. 15 mins.


2) Stir in the chicken. If it is raw, cook another 5-7 mins., until it is cooked. If it is cooked, cook approx. 3 mins., until it is hot. Season with salt and pepper, garnish, and the tasty soup is ready to serve!



Enjoy!

Saturday, July 20, 2013

Recipe of the Day



Buffalo Chicken Panini


This recipe provides 4 servings. (serving size: 1 sandwich)


Ingredients:


1) 1 pound chicken breast tenders
2) 8 (1 ounce) slices sourdough bread
3) 6 tablespoons low-fat mayonnaise
4) 1/4 cup hot pepper sauce, divided
5) 1/2 cup (2 ounces) crumbled blue cheese


Instructions:



Preheat broiler; coat broiler pan with cooking spray. Combine 2 tablespoons sauce and chicken in a bowl, tossing to coat. Arrange chicken in a single layer on a broiler pan; broil approx. 4 mins. on each side, until done. Place chicken in a bowl; toss with remaining 2 tablespoons sauce. Combine cheese and mayonnaise. Spread 3 tablespoons cheese mixture on each of 4 bread slices; top each with one-forth of cooked chicken and 1 bread slice.



Heat grill pan over medium high heat. Coat pan with cooking with cooking spray. Arrange 2 sandwiches in pan. Place a heavy skillet on top of sandwiches; press lightly. Cook for approx. 3 mins. on each side, until bread is toasted (leave skillet on sandwiches while they cook). Repeat entire process with remaining 2 sandwiches.




Nutritional value per serving: 

Total calories: 420
Total Fat: 16 grams (saturated 5 grams)
Protein: 32 grams
Carbs: 30 grams
Fiber: 3 grams
Sodium : 750 mg
Calcium: 100 mg




Enjoy!



Friday, July 19, 2013

Cherry Almond Smoothie



Cherry Almond Smoothie




This recipe provides 2 servings



Ingredients:



1) 1 cup fresh or frozen sweet cherries, pitted
2) 1 cup nonfat, plan yogurt
3) 5 ice cubes
4) 1/4 cup toasted whole almonds
5) 3 teaspoons granulated sugar
6) 2 tablespoons ground golden flax
7) 1 teaspoon almond extract



 
Instructions:



In a blender, combine cherries, yogurt, ice cubes, almonds, almond extract, flax seed and sugar.




Nutritional facts per serving:

Calories: 325
Total Fat: 12 grams   (saturated 1 gram)
Protein: 12 grams
Carbs:   40 grams
Fiber:   5 grams
Sodium: 100 mg





Enjoy!

Tuesday, July 16, 2013

Recipe of the Day



Mediterranean Stuffed Chicken Breasts




This recipe provides 8 servings     (serving size: 1 stuffed chicken breast half).






Ingredients:

8 ( 6-ounce) skinless, boneless chicken breasts
1 large red bell pepper
1/4 cup ( 1 ounce) crumbled feta cheese
3 tablespoons finely chopped pitted kalamata olives
1 tablespoon minced garlic


Instructions:


Preheat broiler. Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 mins or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 mins. Peel and finely chop. Prepare grill to medium-high heat. Combine bell pepper, cheese, basil, and olives. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff 2 tablespoons bell pepper mixture into each pocket; close opening with a wooden pick. Sprinkle chicken with 1/4 teaspoon sea salt and 1/4 teaspoon freshly ground black pepper. Place chicken on a grill rack coated with cooking spray. Grill approx. 6 mins. on each side or until done. Remove from grill; cover loosely with foil, and let rest for approx. 10 mins.




Nutritional value per serving:


Calories: 250
Protein: 35 grams
Carbs: 15 grams
Sodium: 300 mg
Fat 6 grams (saturated 2 grams)





Enjoy!



Friday, July 12, 2013

Recipe of the Day



Latin Baked Chicken




This recipe provides 4 servings.    Serving size: 2 chicken thighs




Recipe Suggestion: Serve with Spanish Rice


Ingredients:


1) 8 ( 4-ounce) bone-in chicken thighs, skinned
2) 2 tablespoons minced chipotle chile in adobo sauce
3) 3 tablespoons honey
4) 3 tablespoons reduced-sodium soy sauce
5) 1/4 cup fresh lime juice
6) Cooking Spray



Instructions:


Preheat oven to 400 degrees. Combine lime juice, 3 tablespoons honey, soy sauce, and chipotle in a large bowl. Add chicken, and toss well to coat. Let stand for approx. 10 mins at room temperature. Arrange the chicken on a broiler pan coated with cooking spray, reserving marinade.


Bake at 400 degrees for 15 mins. Place reserved marinade in a blender, and process until smooth. Place pureed marinade in a small saucepan. Bring to a boil, and cook 2-3 mins.


 Brush chicken with half of cooked sauce; return to oven and bake for 10 mins. Then, brush chicken with remaining sauce; bake an additional 10 mins. or until a thermometer registers 165 degrees.





Nutritional value per serving

Total calories: 350
Protein: 45 grams
Sodium: 700 mg
Carbs: 12 grams
Total Fat: 9 grams (saturated 2.5 grams)




Enjoy!

Thursday, July 11, 2013

Recipe of the Day



Indian-Spiced Salmon with Basmati Rice





This recipe provides 4 servings       (serving size: 1 fillet and approx. 1/2 cup rice)



Ingredients:



Salmon:

4 (6-ounce) skinless salmon fillets
1/2 teaspoon ground ginger
1/2 teaspoon garam masala
1/4 teaspoon ground turmeric
1/2 teaspoon ground coriander
1/4 teaspoon sea salt
1/4 teaspoon ground red pepper
Cooking Spray


Rice:

2 cups water
1 cup uncooked basemati rice
1/4- 1/2 teaspoon sea salt
4 teaspoons roasted salted cashew pieces
3 1/2 tablespoons chopped fresh flat-leaf parsley



Instructions:


1) To prepare rice, bring 2 cups water to a boil in a small saucepan. Stir in rice and a 1/4 teaspoon sea salt; cover, reduce heat, and cook for approx. 20 mins, until rice is tender. Remove from heat; stir in parsley and cashews. Keep rice warm.


2) To prepare salmon, preheat broiler.


3) Combine ginger and the next 5 ingredients. Rub spice mixture evenly over salmon. Place fillets on a broiler pan or baking sheet coated with cooking spray. Cover with foil; broil 6 mins. Remove foil; broil from an additional 4 mins., until desired degree of doneness. Serve salmon with rice.





Nutritional value per serving:


Total calories: 550
Protein: 38 grams
Carbs: 47 grams
Sodium: 550 mg
Total Fat: 20 grams  (saturated 4 grams)






Enjoy!









































Tuesday, July 9, 2013

Recipe of the Day




Black Bean Taco Salad



Recipe Insight: The black beans used in this recipe take the place of meat, providing a low calorie, high-fiber option that taste yummy!




This recipe provides 2 servings




Ingredients:




1) 5 cups romaine lettuce, shredded
2) 1 1/4 cup tomatoes, diced
3) 1 cup green bell pepper, diced
4) 1 1/2 cups black beans, rinsed and drained
5) 2 ounces of tortilla chips, crushed
6) 1/2 cup salsa
7) 2 ounces low fat cheddar cheese, shredded





Instructions:




Divide lettuce between two plates. Toss tomatoes, green bell peppers, and black beans with salsa. Place on lettuce. Top with chips and cheese.






Nutritional value per serving:



Total calories: 450 calories
Protein: 23 grams
Total Fat: 9 grams
Carbs: 70 grams
Fiber: 15 grams




Enjoy!

Sunday, July 7, 2013

Recipe of the Day



Balsamic - Glazed Pepper Salmon


Recipe Insight: Salmon provides most of the inflammatory-fighting, in addition to brain-boosting omega-3 fatty- acids in this recipe.


Recipe Suggestion: Serve with brown rice.


This recipe provides 4 servings.



Ingredients:


1) 4 salmon fillets (approx. 5 ounces each)
2) 1 tablespoon olive oil
3) 1/3 cup balsamic vinegar
4) sea salt and cracked black pepper, sparingly, to taste
5) 1.5 tablespoons honey


Instructions: 



1) Heat oil in a large skillet over medium high heat. Season both sides of salmon with sea salt and cracked pepper. Add salmon to skillet and cook for approx. 2 mins per side, until golden brown.


2) In the meantime, using a small bowl, whisk together honey and vinegar. Add vinegar/honey mixture to skillet and simmer until fish is fork-tender and liquid reduces and thickens, approx. 2 mins. If you want a thicker consistency, reduced sauce, simmer for an additional 3 mins.




Nutritional value per fillet:


Total calories: 280
Total Fat: 12 grams (saturated 2 grams)
Protein: 28 grams
Sodium: 200 mg
Cholesterol : 80 mg



Enjoy!

Saturday, June 29, 2013

Recipe of the Day



Grilled Portobello Mushroom Roll-Ups





*This recipe provides 4 servings.




Recipe Insight: Look for whole-grain flatbreads to obtain a little extra fiber. The combination of the ingredients in this recipe make a simple, yet flavorful meal.



Ingredients:


1) 4 Portobello mushroom caps, stems trimmed close to cap
2) 1 tablespoon balsamic vinegar
3) 3 tablespoon extra-virgin olive oil
4) 1-2  cloves garlic, minced
5) 2 teaspoons canola oil
6) 2 yellow onions, thinly sliced
7) 2 red bell peppers, sliced into 1/4-inch strips
8) 1/4 teaspoon dried thyme
9) 1/4 teaspoon sea salt
10) 4 whole-grain flatbreads


Instructions:


1) Place mushrooms caps gill-side up on a large plate. Using a small bowl, whisk together olive oil, garlic and vinegar. Using a pastry brush, smooth olive oil mixture evenly over mushrooms; let mushrooms marinate, covered, at room temp for approx. 1 hour.



2) In the meantime, heat canola oil in a large skillet over medium heat. Add onions when oil starts to shimmer and cook for approx. 20 mins, stirring frequently, so they soften and brown evenly. When onions are close to being done, push them aside in the pan and add red peppers. Cook until peppers begin to soften slightly, approx. 7 mins. Stir in salt and thyme; cook until thyme is fragrant, approx. 30 seconds more; then remove from heat




3) Using a grill pan, place over medium high heat. Place mushrooms gill-side down on pan, and cook for approx. 2 mins. Turn mushroom caps gill-side up and cook for another 2 mins. The mushrooms will be cooked through when they start to soften and liquid starts to appear in the gills. Place them on a cutting board to cool slightly; then cut into strips.




4) Lie flatbreads out on a cutting board and fill each with sliced mushrooms and a 1/4 of the caramelized onion-pepper topping. Roll the flatbread up, then cut in half to serve.




Nutritional value per serving:


Total calories: 325
Total Fat: 15 grams   (saturated 2 grams)
Carbs: 12 grams
Fiber: 4 grams
Protein: 3 grams
Sodium: 300 mg







Enjoy!








Wednesday, June 26, 2013

Recipe of the Day



Topped Mushrooms




This recipe provides 2 servings.




Ingredients:


1) 4 large Portobello mushrooms, gills and stems removed
2) 1 cup low-sodium salsa
3) 5 tablespoons green onions, chopped
4) 1/4 cup low-fat mozzarella cheese
5) 4 tablespoons sesame seeds


Instructions:



Preheat oven to 400 degrees F. Place mushrooms, upside down, on a baking tray and top each with salsa, green onions and cheese. Sprinkle with sesame seeds, and bake for approx. 12 mins.





Enjoy!

Saturday, June 22, 2013

Recipe of the Day



Creamy Curry Salmon Salad


This recipe provides 2 servings


Ingredients:


1) 2-3 ounce canned wild salmon, flaked and mashed
2) 1/2 cup low-fat plain yogurt
3) 1 teaspoon curry powder
4) 1 teaspoon fresh dill
5) 2 scallions, diced
6) 1/2 cup cherry tomatoes, diced



Instructions:


1) Add salmon, yogurt, curry powder, dill, scallions and tomatoes into a mixing bowl, then stir to combine ingredients.

2) Serve on a bed of greens or with whole-grain pita bread or crackers.




Nutritional value per serving:

Calories: 300
Total Fat: 15 grams (saturated 1 gram)
Sodium: 60 mg
Protein: 30 grams
Carbs: 7 grams




Healthy and Tasty....Enjoy!

Did you know?



Dill has been used medicinally for thousands of years!





Ancient Egyptians used dill as a painkiller. Roman soldiers believed that dill helped to heal wounds. It has also been used throughout the ages to assist with stomach discomfort, in addition to relieving indigestion.




Dill use tips:


Brighten the flavor of lighter dishes like fish, chicken, vegetables, salad, and yogurt based dips.


Friday, June 21, 2013

Good to Know Info


Exercise and Stress






Research suggests that individuals report feeling calmer after approx. 30 min bout of aerobic exercise, also the calming effect can potentially last for several hours after exercise.









Something to think about...

Thursday, June 20, 2013

Recipe of the Day



Spinach Salad with Grilled Portobello Mushrooms





This recipe provides 4 servings





Recipe Insight:  When mushrooms are grilled, they acquire a meaty flavor.




Ingredients:

1) 4 large portobello mushroom caps (stems removed)
2) 4 tablespoons sherry vinegar
3) Juice of 2 lemons
4) 4 tablespoons extra-virgin olive oil
5) 1 1/4 cup thinly sliced red onion
6) 12 cups spinach (10 ounces), washed an trimmed
7) 2/3 cup toasted pistachios, lightly chopped
8) 8 ounces crumbled bleu cheese
9) use a pinch of freshly ground pepper and sea salt to taste




Instructions:


 Mix the lemon juice, olive oil, sherry vinegar and salt and pepper together, then marinate the mushrooms caps in this mixture for approx 30 mins. Remove mushrooms from the marinade and then reserve the marinade. Heat a grill pan, or gas grill, then grill the mushroom caps for approx 4 mins on each side. When they are begginning to soften, remove from the grill and slice into thin strips, approx 1/4 inch thick. Toss the mushrooms slices in the reserved marinade, then toss with the remaining salad ingredients, except the cheese. Top with crumbled bleu cheese



Enjoy!

Wednesday, June 19, 2013

Good to Know Info



Fact: Spinach contains approx. a dozen flavonoids that flight inflammation and cancer.


Fact: The high level of vitamin K in spinach assist in maintaining strong bones.








Something to think about...

Tuesday, June 18, 2013

Recipe of the Day


Sugar Snap Pea Pasta Primavera




This recipe provides 4 servings.



Ingredients:


1) 1 teaspoon olive oil
2) 1/2 pound whole-wheat pasta
3) 5 pancetta, diced (approx. 2 ounces)
4) 2 shallots, minced
5) 1/2 teaspoon salt
6) 1 garlic clove, minced
7) 1 teaspoon lemon zest
8) 1/3 cup white wine
9) 2.5 cups sugar snap peas, strings removed
10) 1 yellow bell pepper, cut into thin strips
11) 2 ounces baby arugula
12) 1 ounce grated Parmesan (approx. 1/4 cup)
13) 1 tablespoon chopped fresh oregano


Instructions:


1) Cook farfalle according to package directions.


2) In the meantime, heat a 10-inch saute' pan over medium heat. Add oil and pancetta and cook, stirring occasionally, until pancetta is lightly browned, approx. 3 mins. Transfer pancetta to a plate. Add shallot and salt to pan and cook until shallot begins to brown, approx. 2 mins. Add garlic and lemon zest and stir to combine; cook until garlic is fragrant, approx. 1 min.


3 Add wine to pan, scraping up any brown bits. Add peas and bell pepper; cover and cook approx. 3 mins. Remove pan from heat and add arugula, stirring until wilted.


4) Using a serving bowl, toss vegetables with farfalle and oregano. Top with pancetta and Parmesan.



Nutritional value per serving:

Total calories: 350
Protein: 15 grams
Carbs:   50 grams
Total Fat: 8   (saturated 3 grams)
Fiber:   6 grams
Sodium: 500 mg



Enjoy!


Monday, June 17, 2013

Recipe of the Day


Colorful Slaw




This recipe provides 8 servings.




Ingredients:

1) 3 Tbsp fresh lime juice
2) 3 Tbsp cider vinegar
3) 2 Tbsp honey
4) 3 Tbsp olive oil
5) 8 oz fresh coleslaw mix (approx. 3 cups)
6) 2.5 cups shredded red cabbage
7) 1.5 cups shredded carrot
8) 1 bell pepper, sliced (optional)
9) 1 tablespoon poppy seeds, toasted (optional)



Instructions:


1) Whisk together vinegar, lime juice, and honey in a large bowl. Add oil slowly whisking to combine.


2) Add remaining ingredients, season with salt and pepper to taste, and toss to combine. Cover and chill approx 1.5 hour to let flavors develop.


Enjoy!

Breakfast Idea



Spanish Omelet with Cheese and Ham





This recipe provides 4 servings





Ingredients:




1) 4 large eggs
2) 8 egg whites
3) 1 ounce manchego, grated (approx. 1/3 cup)
4) 1 large yellow onion, thinly sliced
5) 1/2 teaspoon salt
6) 1/2 teaspoon ground black pepper
7) 2 tablespoons plus 2 teaspoons olive oil
8) 1 large russet potato, thinly sliced
9) 4 garlic cloves, thinly sliced
10) 8 ounces kale, thinly sliced into ribbons
11) 2 ounces thinly sliced Serrano ham, diced
12) 4 cups mixed baby greens
13) 1 tablespoon freshly squeezed lemon juice


Instructions:




1) Preheat oven to 375 degrees. In a large bowl, whisk together eggs, egg whites, manchego and 1/4 teaspoon salt and pepper.



2) Heat one tablespoon oil in a skillet over medium high heat. Add onion and cook, stirring occasionally, until golden, approx. 10 mins. Add potato and cook, stirring occasionally, until slightly soft, approx. 5 mins. Add garlic and cook one additional minute. Add half the kale and cook approx. 1 min.; add remaining kale and cook an additional 2 mins. Add ham, remaining salt and pepper, and 1 tablespoon oil, then egg mixture, shaking pan to eliminate air pockets. Cook 1 min. on stove top, then transfer to oven and bake until lightly golden, approx. 12 mins.



3) Remove omelet from oven and let cool slightly. In the meantime. toss greens with remaining oil and lemon juice. Serve with omelet.




Nutritional value per serving:


Total calories: 315
Protein: 22 grams
Carbs: 17 grams
Total Fat: 18 grams (4.5 saturated)
Fiber 3 grams
Sodium: 800 mg



Enjoy!

Thursday, June 6, 2013

Breakfast Idea



Tasty French Omelet


Recipe Insight: Take the pan off the heat as needed, while stirring, to control how fast the eggs cook. The finished omelet should be golden outside and unbrowned, while still creamy in the center.





Ingredients:

1 teaspoon butter, divided
1/8 teaspoon freshly ground pepper
1/8 teaspoon kosher salt, divided
4 large eggs


Instructions:


1) Combine salt and pepper, and two eggs in a small bowl. Stir with a whisk until blended.

2) Heat an 8 inch nonstick skillet over medium heat. Melt 1/2 teaspoon butter  in pan; swirl to coat. Add egg mixture to pan; cook 60 seconds or until eggs are the consistency of very soft scrambled eggs, stirring constantly, preferably with a rubber spatula. Tilt pan while stirring any holes with uncooked egg mixture. Run spatula around edges and under omelet to loosen it from pan. Push one end of omelet up onto front lip of pan. Roll other end of omelet toward lip to close omelet. Then, turn out onto a plate, seam side down. Repeat with remaining eggs, and butter.

*This recipe provides 2 servings.   Serving Size: one omelet


Nutritional Value per Serving:

Total Calories: 160
Total Fat: 14 grams (sat. 5 grams)
Protein: 13 grams
Carbs: 1 gram
Fiber: 0 grams
Cholesterol: 377 mg
Sodium: 300 mg
Calcium: 57 grams





Enjoy!








Thursday, May 16, 2013

Recipe of the Day



Oven Roasted Broccoli


Recipe Insight: Roasting caramelizes the sugars in broccoli, tempering any bitterness and bringing out its natural sweetness.

Also, the garlic boosts flavor and assist in fighting plaque buildup in your arteries.

This recipe provides 2 servings



Ingredients:


1) 1 package (12 oz) broccoli florets
2) 1 garlic clove, thinly sliced
3) 1 tablespoon olive oil

Optional: 1 tablespoon chopped rosemary



Instructions:


1) Heat oven to 425 degrees
2) Toss broccoli with oil, rosemary (if using), and 1/4 teaspoon sea salt and 1/8-1/4 teaspoon pepper on a large sheet pan. Arrange in single layer and roast in center of oven, turning periodically, until golden brown in spots, approx. 20 mins. Add garlic and toss to combine. Cook for approx. 2 mins. longer.



Total Calories per Serving: 120
Protein: 5 grams
Carbs: 9 grams



Enjoy!

Tuesday, May 14, 2013

Healthy Eating Tip!



Purchase frozen veggies, without any sauces that are microwavable in the bag. If you are concerned about frozen veggies not being as nutritious as fresh, do not worry!




Frozen vegetables are often frozen in such a way that preserving nutrients is maintained. The key thing here is convenience, cutting down on meal preparation time.

Saturday, May 4, 2013

Recipe of the Day



Marinated Grilled Chicken and Tomatoes





*This recipe provides 4 servings.




Ingredients:






1) 3 Tbsp balsamic vinegar
2) 2 tsp Dijon mustard
3) 3 tablespoons extra virgin olive oil
4) 1 pint cherry tomatoes, halved
5) 1 1/4 tsp minced garlic
6) 1/4 cup sliced red onion
7) 1 1/2 lbs chicken breast cutlets (1/4 inch thick)
8) 4 cups baby arugula





Instructions:




1) Whisk together vinegar, mustard, and garlic. Add oil in slow stream, whisking to combine. Season to desired taste. Divide between two bowls. Add tomatoes and onion to one bowl and chicken to the other. Marinate 15-20 mins.






2) Heat grill pan coated with olive oil spray over medium heat. Remove chicken from marinade (discard marinade). Grill chicken in 2 batches, turning, until golden brown and cooked through, approx. 6 mins. Transfer to plate and cover to keep warm






3) Toss arugula  in bowl with marinated tomatoes and onion to coat. Half chicken and divide among 4 plates. Top with salad.






Nutritional value per serving:


Total Calories: 325
Protein: 37 grams
Carbs: 7 grams
Total Fat: 15 grams ( saturated 2.5 grams)
Sodium: 300 mg







Enjoy!


Sunday, April 21, 2013

Recipe of the Day



Healthy Comfort Soup




Asian Dumpling Soup with and Spinach




This recipe provides 4 servings




Ingredients:


1) 6 cups low-sodium chicken broth
2) 16 frozen pork pot stickers
3) 1 cup frozen shelled edamame
4) 1 bunch spinach ends trimmed
5) 1 tablespoon plus 1 teaspoon rice vinegar or apple cider vinegar
6) 2 teaspoons toasted sesame oil


Directions:




1) In a large saucepan, season broth with 1/4 teaspoon salt and 1/4 teaspoon pepper and bring to a simmer over medium heat. Add pot stickers and spinach and cook, stirring occasionally, until pot stickers float to the surface, approx. 5 mins.




2) Add spinach and cook just until wilted, approx. 30 seconds. Remove from heat and stir in vinegar and oil.




Nutritional value per serving:



Calories: 285
Protein: 20 grams
Carbs: 27 grams
Total Fat: 12 grams  ( saturated 3 grams)
Fiber: 3 grams
Sodium: 635




Enjoy!

Wednesday, April 3, 2013

Power Smoothie



Blueberry-Spinach Smoothie



Ingredients:


1) 1 tablespoon lemon juice
2) 1 1/2 cups coconut water
3) 1 cup packed baby spinach
4) 1/2 cup plain low-fat yogurt
5) 2 tablespoons unsalted almonds
6) 1 1/2 tablespoons honey
7) 1/2 teaspoon almond extract
8) 1 cup frozen blueberries



Instructions:



Place all ingredients into a blender, and blend until smooth, approx. 30 seconds.




This recipe provides 1 serving



Nutritional value:


Calories: 315
Total Fat: 7 grams  (saturated 2 grams)
Carbs: 52 grams
Protein: 14 grams
Fiber: 10 grams
Sodium: 410 mg



Enjoy and let your mind and body take in the health benefits of this power smoothie!




Monday, April 1, 2013

Breakfast Idea


Quick Oatmeal




This recipe provides 4 servings



Ingredients:





1) 2 c old-fashioned rolled oats
2) 1 tablespoon pure vanilla extract
3) 1/4 teaspoon cinnamon
4) 3- 3 1/2 cups buttermilk






Optional Toppings:


Toasted nuts or seeds, fresh fruit (blueberries, raspberries, strawberries, sliced bananas or apples), dried fruit, honey or maple syrup, or granola



Instructions:


1) Stir together oats, vanilla extract, cinnamon, and 2 cups of the buttermilk in a medium bowl. Cover and chill overnight.


2) Heat in saucepan over medium heat, stirring and adding enough of remaining 1 1/2 cups buttermilk to reach desired consistency, until hot, approx. 5 mins. Top as desired



Nutritional value per serving:



Calories: 250
Protein: 13 grams
Carbs: 36 grams
Fiber: 5 grams
Sodium: 200 mg
Total Fat: 4 gram (saturated 1 gram)



Good to Know Info



Chia contains 5 times more calcium than milk, 3 times more iron than spinach, and 8 times more omega 3 than salmon!

 

 

 Sprinkle raw on almost any food or add to your smoothies!

Sunday, March 24, 2013

Recipe of the Day



Roasted Asparagus




This recipe provides 4 servings.



Ingredients:



1) 2 bunches of asparagus, trimmed
2) 1 tablespoon olive oil
3) 1/2 teaspoon grated lemon zest
4) 1/2 teaspoon minced thyme
5) 1/2 teaspoon sea salt
6) 1/4 -1/2 teaspoon ground black pepper



Instructions:


1) Preheat oven to 425 degrees F. On a baking sheet, combine asparagus, oil, lemon zest, thyme, salt and pepper. Roast until tender, tossing once, approx. 12 mins.



Nutritional value per serving:



Calories: 70
Total Fat: 4 grams
Sodium: 350 mg
Protein: 4 grams
Carbs: 5 grams




Enjoy!

Saturday, March 23, 2013

Recipe of the Day



Spaghetti with Capers, Garlic and Tomatoes




This recipe provides 4 servings.





Ingredients:


1) 6 ounces spaghetti
2) 4 teaspoons olive oil
3) 1 medium onion, diced
4) 2 tomatoes, diced
5) 2 tablespoons drained rinsed capers
6) 5 garlic cloves, sliced
7) 1/4 cup chopped flat-leaf parsley
8) 1/2 teaspoon black pepper





Instructions:


1) Cook the spaghetti according to package directions. Drain, reserving 1/4 cup of the cooking liquid, and keep warm.




2) In a large nonstick skillet, heat the oil. Add the onion; cook, stirring as needed, until softened, approx. 5 mins. Stir in tomatoes, garlic and capers; cook, stirring, until tomatoes are softened, approx. 4 mins. Add the spaghetti and cooking liquid, simmer until the liquid is slightly reduced, approx. 2 mins. Sprinkle with the pepper and parley.





Nutritional value per serving:




Calories: 250
Total Fat: 5 (saturated 1 gram)
Protein: 7 grams
Carbs: 40 grams
Sodium: 175 mg





Enjoy!

Thursday, March 21, 2013

Interesting Info..




Protein is an essential nutrient that makes up approx. 22% of muscle tissue, with water contributing most of the remaining 78%












Based on numerous studies, it would seem that the optimal time to ingest extra protein is just before or just after a work-out because in doing so you enhance muscle development.

Recipe of the Day




Ginger Roasted Carrots





This recipe provides 4 servings.





Recipe Insight: Roasted carrots are naturally sweet; ginger really kicks up the flavor several notches!





Ingredients:



1) 9 carrots, halved lengthwise
2) 2 tablespoons orange juice
3) 1 tablespoon minced peeled ginger-root
4) 2 teaspoons olive oil
5) 1/2 teaspoon salt
6) 1/2 teaspoon freshly ground black pepper
7) 1/2 teaspoon grated orange zest



Instructions:




Preheat the oven to 350 F. In a 13 by 9 '' baking dish, combine the carrots, orange juice, ginger, oil, pepper, and salt. Bake covered with foil, until tender, approx. 25 mins. Sprinkle with the orange zest.





Nutritional value per serving:




Total calories: 90
Total Fat: 3 grams
Sodium 350 mg
Carbs: 16 grams
Protein: 2 grams





Enjoy!

Tuesday, March 19, 2013

6 Health Benefits of Weight Training







1) Activities of Daily Living: Enhanced movement control and increased functional independence



2) Body Composition: Decreased fat weight, increased lean weight



3) Cardiovascular Health: Reduced resting blood pressure, improved blood lipid profiles



4) Mental Health: Increased mental clarity, enhanced self-esteem



5) Physical discomfort: Reduced arthritic pain, reduced low back pain



6) Diabetes: Improved glucose control, increased insulin sensitivity

Recipe of the Day




Spicy Chopped Chicken Salad






This recipe provides 6 servings.






Ingredients:




1) 2 tablespoons red wine vinegar
2) 5 sun-dried tomatoes
3) 3/4 cup 2% plain Greek Yogurt
4) 1/2 teaspoon ancho chili powder
5) 1/4 teaspoon cayenne pepper
6) 2 cornichons, diced
7) 3 tablespoon diced red onion
8) 1 head romaine lettuce, finely shredded
9) 2 cups diced cooked chicken breast
10) 1 cucumber, diced
11) 1 pint cherry tomatoes, halved
12) 1 3/4 cups chickpeas
13) 4 oz Cheddar, diced



Instructions:



Soften tomatoes in 1/2 cup hot water. Puree in blender with yogurt, vinegar, chili and cayenne; and place in bowl. Stir in onions and cornichons. Toss with remaining ingredients. Ready to serve!







Serving Size: 4 cups of salad






Nutritional value per serving:


Total Calories: 250
Total Fat: 10 grams    (saturated fat: 5 grams)
Fiber: 6 grams
Protein: 24 grams
Carbs: 20 grams
Sodium: 500 mg
Calcium: 225 mg





Saturday, March 16, 2013

Breakfast Idea




Yogurt Breakfast Bowl






This recipe provides 4 servings.






Ingredients:



1) 1/4 cup honey
2) 1 teaspoon tandoori spice or curry powder
3) 2 cups 2% plain Greek yogurt
4) 3/4 cup all-natural granola
5) 1 cup fresh berries
6) 1 cup freeze-dried mango, pineapple and/or berries
7) small sprigs fresh cilantro




Instructions:




1) Using a small skillet, toast spice on low, stirring, until very fragrant, approx. 2 mins. Remove from heat, add honey and stir.




2) Divide yogurt among 4 bowls. Drizzle with spiced honey; top with granola, fruit and cilantro.






Serving Size: 1/2 cup yogurt, 1 tablespoon honey, 1/2 cup fruit





Nutritional value per serving:


Calories: 240
Total Fat: 3 grams
Fiber: 3 grams
Protein: 11 grams
Carbs: 42 grams





Enjoy!

Friday, March 15, 2013

Recipe of the Day




Greek Salad with Roasted Beets







This recipe provides 4 servings.







Ingredients:




1) 4 medium beets, preferably a combination of red, candy-striped and gold, trimmed and scrubbed
2) 4 tablespoons extra-virgin olive oil
3) 1/4 cup minced red onion
4) 6 tablespoons red wine vinegar
5) 1 teaspoon minced fresh red Thai chili or crushed red chili flakes
6) 2 romaine hearts, halved lengthwise and sliced 1/2 inch thick at an angle
7) 8 celery heart stalks, sliced 1/4-inch thick at an angle
8) 1/4 cup crumbled feta cheese
9) 1 oz Nicoise olives, pitted and halved (approx. 2 tablespoons)
10) 1 tablespoon fresh oregano leaves, thinly sliced
11) A pinch of sea salt
12) A pinch of fresh ground pepper




Instructions:



1) Preheat oven to 325 F




2) Place beets on  a large sheet of foil. Drizzle with 1 tablespoon oil and season with salt and pepper.




3) Wrap up beets tightly and roast until a knife pierces through them easily. approx. 1 hr and 15 mins.




4) Unwrap beets. When cool enough to handle, peel and cut into wedges. Whisk vinegar, remaining 3 tablespoons oil, onion, chile and a pinch of salt.




5) Arrange beets on 4 serving plates. Drizzle with a little dressing and season with salt and pepper. Top with romaine, celery, feta and olives. Drizzle remaining dressing all over. Season with salt, pepper and oregano. Garnish with celery leaves if desired and serve.





Serving Size: 2 cups of salad







Nutritional value per serving:





Total calories: 250
Total Fat: 15 grams (saturated: 3 grams)
Sodium: 600 mg
Carbs: 25 grams
Protein: 5 grams
Fiber: 6 grams


Wednesday, March 13, 2013

Recipe of the Day




White Bean Salad with Lemon and Parsley





This recipe provides 4 servings.




Recipe Insight: Northern beans are recommended for this recipe.




Ingredients:



1) 1 cucumber, diced
2) 1 19-ounce small white beans, rinsed and drained
3) 5 scallions, thinly sliced
4) 2 tablespoons fresh lemon juice
5) 1/4 cup chopped flat-leaf parsley
6) 4 teaspoons extra virgin olive oil
7) 1 garlic clove, crushed
8) 1 teaspoon chopped mint
9) 1/2 teaspoon salt




Instructions:


In a medium bowl, combine beans, cucumber, scallions, parsley, lemon juice, oil, mint, garlic and salt.

Refrigerate, covered, until chilled, at least 90 mins.



Nutritional value per serving:


Total calories: 150
Total Fat : 5 grams  (saturated 1 gram)
Fiber: 7 grams
Carbs: 20 grams
Protein: 7 grams




Enjoy!




Tuesday, March 12, 2013

Good to Know Info




Just one teaspoon of oregano contains 6 micrograms of bone building vitamin K in addition to providing the same amount of antioxidants as 3 cups of spinach!






Research also suggests that oregano can help prevent the stomach flu. Bacteria often hitch a ride, per say on the food that we consume, and oregano may help them from multiplying and making people sick.

Monday, March 11, 2013

Good to Know Info



The antioxidant compounds in cinnamon assist in preventing spikes and dips in blood sugar levels by improving the way your cells metabolize glucose.






Research suggests that eating half a teaspoon of cinnamon daily reduces risk factors associated with diabetes and heart disease within 6 weeks.

Saturday, March 9, 2013

Recipe of the Day




The Smashed Potato






This recipe provides 6 servings.






Recipe suggestion: Top each smashed potato with grated Cheddar Cheese before baking.





Ingredients:




1) 12 new potatoes (3 inch diameter) or other small round potatoes
2) 3 tablespoon olive oil
3) 2 tablespoon minced rosemary, or 1 tablespoon dried rosemary (or other herbs)



Instructions:




1) Heat oven to 450 degrees F.



2) Boil potatoes in lightly salted water in medium saucepan over medium heat until fork-tender, approx. 20 mins.




3) Place potatoes on large baking sheet. Using a potato masher, press down gently to mash each potato. Rotate masher 90 degrees and mash again. Drizzle oil on tops of potatoes. Sprinkle with rosemary, kosher or sea salt and pepper.



4) Bake potatoes until golden brown and crisp, approx. 15 mins.



2 potatoes per serving




Nutritional value per serving:


Total calories: 200
Protein: 3 grams
Carbs: 30 grams
Fiber: 3 grams
Total Fat: 7 grams (saturated fat 1 gram)


Interesting Info...



Approximately, 1/4 of the world's adults eat chili peppers every day.




By weight, chili peppers are one of the richest sources of vitamins A and C.

Sunday, March 3, 2013

Recipe of the Day




Chicken Chili





This recipe provides 4 servings.






Ingredients:


1) 1 large onion
2) 2 teaspoons olive oil
3) 2 tablespoons minced garlic
4) 2 tablespoons chili powder
5) 1 1/2 teaspoons ground cumin
6) 1- 10 oz package of kale
7) 2 cups shredded cooked cooked chicken
8) 1 can (14.5 oz) fire-roasted diced tomatoes
9) 1 can (15 oz) white beans (such as cannellini) rinsed and drained
10) 1-oz ounce package frozen corn





Optional Garnishes: chopped avocado, sliced red onion, , shredded monteray jack, and cilantro sprigs






Instructions:





1) Heat oil in Dutch oven over medium heat. Add onion and cook, stirring, until softened, approx. 4 mins. Add garlic, chili powder, and cumin and cook, stirring, 1 min.








2) Stir in remaining ingredients (except garnishes) and 2 1/2 cups water. Simmer, uncovered, until kale and corn are tender and chili is slightly thickened, approx. 15 mins. Ladle into bowls and garnish as desired.






Nutritional value per serving:






Calories: 350
Protein: 30 grams
Carbs: 40 grams
Fiber: 8 grams
Fat: 2 grams
Sodium: 400 mg






Enjoy!









Friday, February 22, 2013

The Positive Principle





Think Positive!





Positive thinking and forward oriented actions broaden thinking, expand awareness, increase abilities, built resiliency, generate new possibilities and create learning and growth.





Identify your strengths, and let them guide you on your path to fitness success and and overall well-being.









Recipe of the Day



Herb Frittatas






This recipe provides 12 servings.






Ingredients:






1) 12 large eggs
2) 1/2 teaspoon salt
3) 1/2 teaspoon salt
4) 3 tablespoons olive oil
5) 1 medium onion, chopped
6) 2 clove garlic, minced
7) 2 Tablespoon chopped fresh herbs (such as parsley, thyme, rosemary or chives)


Instructions:



1) Preheat oven to 350 degrees F. Coat a 12-cup nonstick muffin tin with cooking spray.




2) In a large bowl, whisk eggs with salt and pepper until blended.




3) Warm oil in a small skillet over medium-high heat. Saute' onion until softened but not browned, approx. 4 mins. Add garlic and saute' 1 more min. Remove from heat and cool slightly.




4) Whisk onion mixture and herbs into eggs. Divide among the 12 muffin cups and bake until set in the center, 25 to 30 mins.






Nutritional value per serving:






Calories: 106
Total Fat: 8 grams   (saturated 2 grams)
Protein: 6 grams
Carbs: 2 grams
Sodium: 170 mg

Monday, February 18, 2013

Recipe of the Day



Pan Seared Chicken






This recipe provides 4 servings.







Ingredients:





1) 3 tablespoons olive oil, divided
2) 10 cherry tomatoes, halved
3) 10 yellow teardrop or cherry tomatoes, halved
4) 4 full sprigs basil, chopped
5) 3 sprigs oregano, chopped
6) 1 teaspoon chili flakes (suggestion: if you would like to up the hotness, increase the amount of chili flakes, 1/4 teaspoon at a time.
7) 3 cloves garlic, minced
8) 1 to 2 tablespoon balsamic glaze
9) A pinch of sea salt
10) A pinch of black pepper
11) 4 boneless, skinless chicken breasts  (4 to 6 oz each)






Instructions:





1) In a medium bowl, toss together 1 tablespoon oil and the next 8 ingredients.





2) Preheat oven to 400 degrees. Heat a large oven safe skillet over medium high heat. Season chicken with salt and pepper. Add remaining 2 tablespoon oil to pan, then place chicken into pan, presentation-side-down. Let chicken brown and cook for approx. 3 mins, then turn over to cook on opposite side for another 3 mins. Transfer skillet to oven and cook chicken for approx. 6 mins. Remove chicken from oven and plate, spooning quarter of salsa evenly over each breast.





Nutritional value per serving:



Calories: 255
Total Fat: 12 grams  (saturated 2 grams)
Carbs: 7 grams
Protein: 27 grams
Sodium: 250 mg





Enjoy!


Sunday, February 17, 2013

Interesting Info.




About Red Peppers...



Their vitamin C breaks down when grilled, fried,or roasted above 375 degrees.



This is very good info to know!

Power Smoothie





 Berry Smoothie






This recipe provides 1 serving.






1) 1 cup frozen mixed berries (blackberries, blueberries, raspberries and strawberries)
2) 1/4 cup low fat plain yogurt
3) 1/2 cup water
4) 1 teaspoon honey
5) 1 tablespoon unsweetened soy protein powder







Instructions:





Combine ingredients in a blender. Pur'ee until smooth; drink immediately.





Calories: 140
Protein: 9 grams
Carbs: 27 grams
Total Fat: 1.3 grams






Saturday, February 16, 2013

Interesting Info...




 Egg yolks are chock-full of choline which is a vital nutrient for memory recall.


 Our bodies need choline to make a brain chemical called acetylcholine which is crucial for storing memories.

Good to Know Info






Strawberries are packed with antioxidants that help your skin repair damage caused by environmental factors like pollution and UV rays. Also, they're packed with vitamin C (less than one cup gets you your entire 75 mg RDA).

Did you know..?





When you eat tomatoes cooked, your body absorbs more of their cancer fighting lycopene.









Also, when spinach is cooked more calcium, iron, and magnesium

Friday, February 15, 2013

Breakfast Idea




Cottage Cheese with Apple Butter






This recipe provides 2 servings







Ingredients:




1) 1 cup low fat cottage cheese
2) 2 tablespoons apple butter, unsweetened or no sugar added
3) 1 banana sliced
4)  4 teaspoons sunflower seeds





Instructions:







 Place all ingredients in a bowl or a small container and mix well.






Nutritional value per serving:




Calories: 210
Total Fat: 6 grams  (saturated 1 gram)
Fiber: 2 grams
Protein: 17 grams
Sodium: 470 mg




Enjoy!


Breakfast Idea



Quinoa Porridge





This recipe provides 4 servings.






Ingredients:






1) 1 cup uncooked quinoa
2) 2 cups water
3) 1 teaspoon Cinnamon
4) 1/2 teaspoon coarse sea salt
5) 1 cup low-fat milk or unsweetened
6) 2 apple, diced
7) 1 cup blueberries or sliced strawberries
8) 1/4 cup chopped pecans or walnuts

Agave syrup (optional)





Instructions:




 Add quinoa, water, Cinnamon and salt to small pot and bring to a boil. Reduce heat, cover and simmer for 15 mins or until most of water has been absorbed. Add milk and simmer uncovered for an additional 10 mins. Stir in apple, berries and nuts. Cover and let sit for 10 mins before serving. Porridge will thicken during this time. If desired, drizzle with agave syrup before serving. This is a great alternative to oatmeal for breakfast.





Nutritional value per serving:






Calories: 300
Total Fat: 8 grams  (saturated 1 gram)
Carbs: 46 grams
Fiber: 6 grams
Protein: 9 grams
Sodium: 550 mg





Enjoy!







Thursday, February 14, 2013

Recipe of the Day




Avocado Wrap





This recipe provides 4 small wraps





Ingredients:




1) 4 large leaves purple or white cabbage
2) 1 ripe avocado
3) 2 tablespoon Dijon mustard
4) 1 large tomato, chopped
5) 1/4 cup cilantro



Instructions:





Evenly distribute all ingredients inside cabbage leaves.






Nutritional value per wrap:



Calories: 100
Total Fat: 7 grams   (saturated 1 gram)
Carbs: 7 grams
Fiber: 4 grams
Protein: 2 grams
Sodium: 200 mg
Cholesterol: 0 mg




Enjoy!

Tuesday, February 12, 2013

Recipe of the Day


Spicy Kale Chips






This is a spicy twist on kale chips as an easy and tasty way to eat more greens.








This recipe provides 6 servings






Ingredients:




5 cups torn steam less curly kale leaves
2 tablespoons olive oil
1/2 teaspoon ground cumin and or chili powder







Instructions:






Preheat oven to 300 degrees Fahrenheit. Line 2 large baking sheets with parchment paper. Arrange kale in a single layer on prepared baking sheets, leaving space between the leaves. Brush with oil: sprinkle with chili powder and or cumin. Bake for approx. 20 mins. or until crisp. Let kale chips cool for 30 mins. before serving.




Enjoy those greens!

Food Allergy Triggers and Helpers




You may not have to have expensive medical tests to find out what's behind your breakouts, hives, itching and sneezing.






Recommendation: First, try cutting out the following items and adding them back in one at a time to see what may be at the root of your allergy.



1) Dairy
2) Wheat
3) Corn
4) Soy
5) Eggs
6) Chocolate
7) Seafood
8) Citrus Foods




Now on to some food items that may help your allergies.


Due tot he fact that asthma and many allergies are considered inflammatory illnesses, consuming a diet high in natural ant-inflamatories may help reduce symptoms. Enjoy more of these quercertin-filled foods

1) Apples
2) Capers
3) Onions
4) Red Grapes
5) Broccoli
6) Citrus Foods
7) Green and Black Tea






Monday, February 11, 2013

Recipe of the Day

Fruity Curried Chicken



This recipe provides 3 servings.






Ingredients:






1) 1 apple, diced
2) 1 pear, diced
3) 1/2 jalapeno pepper, chopped
4) 1 onion, diced
5) 2 tablespoon fresh ginger root
6) 1/8 cup unsalted cashews
7) 2 teaspoons curry powder
8) 1 teaspoon cumin powder
9) 1/2 teaspoon coarse sea salt
10) 1/2 cup low-sodium chicken broth
11) 1/2 cup fresh or frozen cranberries
12) 3 boneless, skinless chicken breast
13) Olive oil cooking spray





Instructions:



Spritz a large pot with cooking spray and heat over medium heat. Add fruit (except cranberries), onions, jalapeno pepper, cashews, ginger, curry and salt. Cook until softened, approx. 6 mins. Add broth and cranberries and mix well. Add chicken and spoon some of the mixture over top. Cover pot and reduce heat to medium-low. Simmer for 15 mins. or until chicken is no longer pink inside. Turn chicken once halfway through cooking.



Nutritional value per serving:




Calories: 230
Total Fat: 5 grams    (saturated 1 gram)
Carbs: 28 grams
Fiber 6 grams
Protein: 20 grams
Sodium: 520 mg




Enjoy!

Exercise Motivation



  


   Exercise Motivation is the desire to engage and persist in exercise

   despite sacrifice and discouragement.      


 
 
  


 

 

How do you get this valuable resource?

 

At a very basic level, you can find it by realizing consistent exercise, engaging in physical activity that is fun and engaging improves the quality of life!




Sunday, February 10, 2013

Recipe of the Day




Turkey Meatball Subs






Recipe Insight: These subs are packed with carbohydrates, protein and iron.







This recipe provides 4 servings.







Ingredients:





1) 5 whole-grain sub rolls
2) 1 lb extra-lean ground white turkey breast
3) 2 garlic cloves, minced
4) 1 teaspoon dried oregano
5) 1 egg
6) 1 egg white
7) 1 medium onion, thinly sliced
8) 1  14.5-oz can Italian-style tomatoes
9) 1/4 cup shredded reduced-fat mozzarella cheese






Instructions:




1) Using a food processor, process 1 sub roll into fine bread crumbs. Measure out 1 cup of crumbs.




2) In a large mixing bowl, use you hands to combine turkey, garlic, oregano, egg and egg white. Gently shape the mixture into 20 meatballs. Wash hands with soap and water after completing this step.




3) Heat a 10 inch skillet over medium-high heat. Add meatballs to skillet and brown on all sides. Remove meatballs and reduce heat to medium. Add onion and cook, stirring frequently, until slices are softened and just starting to brown.





4) Add tomatoes and meatballs, and stir to coat. Allow mixture to come to a slight boil, then reduce heat to medium low and cook for 20 mins, uncovered.





5) Split remaining 4 sub rolls in half lengthwise. Fill each roll with 5 meatballs and sauce, and top each with 1 tablespoon of shredded cheese.






Nutritional value per serving:


Calories: 380
Total Fat: 5 grams   (saturated 1 gram)
Carbs: 40 grams
Protein: 39 grams
Sodium: 500 mg
Cholesterol: 125 mg

Fat-Stress Connection






The stress hormone cortisol has many beneficial functions:





It assist in maintaining blood pressure, stimulate insulin release and allow the body to deliver quick energy when needed. Chronic release of cortisol, however, especially from constant stress, has been shown to negatively impact your health. In addition, chronic release of cortisol in response to on going, persistent stress has been shown to cause increased fat deposit.





Simply put, chronic stress and persistent cortisol release lead to increased fat deposit in the but and stomach area.

Saturday, February 9, 2013

Recipe of the Day



Arugula Polenta with Chicken






This recipe provides 6 servings.




Ingredients:



1) 4  6- oz boneless, skinless chicken breasts
2) 3/4 teaspoon fresh ground black pepper
3) 3 3/4 cups low-sodium chicken broth
4) 1/2 teaspoon sea salt, divided
5) 1 1/3 cups polenta (or organic coarse cornmeal)
6) 4 1/2 cups arugula, coarsely chopped
7) 1/2 cup nonfat Greek-style yogurt
8) 1 large tomato, cut into 1/4 -inch dice




Instructions:




1) Sprinkle both sides of chicken with pepper.




2) Heat a large skillet over medium heat. Add chicken and cook until well browned and cooked through, aprox. 6 mins. per side.Transfer chicken to a plate, loosely cover with foil and let rest at least five mins.




3) While chicken is cooking, bring broth and salt to a boil in a medium-high heat. Add polenta in a thin stream, whisking constantly. Return to a boil, reduce heat to a simmer over low heat, cover and cook until polenta is tender, approx. 10 mins.




4) If polenta seems to thick, add more broth, a few tablespoons at a time. Remove saucepan from heat and stir in arugula and yogurt.




5) Cut chicken on a diagonal into 1/2-inch slices. Divide polenta among shallow bowls. Top with chicken and tomato, dividing both evenly, and serve.




Nutritional value per serving:





Calories: 300
Total Fat: 8 grams  (saturated 3 grams)
Carbs: 32 grams
Fiber: 4 grams
Protein: 45 grams
Sodium: 700 mg

Friday, February 8, 2013

Recipe of the Day




Pistachio-Crusted Beef Kebabs with Cauliflower Couscous






This recipe provides 4 servings.






Ingredients:





1) 2 tablespoons shelled unsalted pistachios
2) 2 tablespoons unsweetened shredded coconut
3) 1 tablespoons sesame seeds
4) 1 1/2 teaspoons cumin seeds
5) 1 teaspoon sea salt
6) 1 teaspoon ground black pepper
7) 1 1/2 cups low-sodium chicken broth
8) 1 pound lean beef, for example, sirloin trimmed
9) 2 cups small cauliflower florets
10) 1 cup whole-wheat pearl couscous
11) 1/3 cup chopped fresh mint
12) 1 tablespoon olive oil
13) 2 teaspoons lemon zest
14) 1 1/2 tablespoons freshly squeezed lemon juice
15) 12 pitted Kalamata olives, chopped






Instructions:







1) Grind pistachios, coconut, sesame seeds, cumin seeds, salt and pepper in a coffee grinder; then transfer to a medium bowl.





2) Cut beef into 24 cubes and add to bowl with spices; toss to coat. Thread 6 beef cubes on each of 4 skewers.



3) Bring chicken broth to a boil in a medium pot. Add cauliflower and couscous and simmer over medium-low heat until liquid is absorbed. Turn off heat and cover pot.




4) Preheat the broiler. Place kebabs on a foil-lined baking sheet and broil 4 mins. ; flip and broil 4 more mins.




5) Fluff couscous with a fork. Stir in mint, olives, lemon zest, lemon juice and oil; season with salt and pepper.





Nutritional info per serving:




Calories: 410
Protein: 36 grams
Carbs: 35 grams
Total Fat: 15 grams (saturated 3.5 grams)
Fiber: 7 grams
Sodium: 650 mg





Enjoy!

Wednesday, February 6, 2013

Recipe of the Day



Roasted Orange Chicken and Glazed Vegetables






Ingredients:




1) 2 navel oranges, halved
2) 5 carrots, peeled and cut into 1 1/2-inch pieces
3) 3 parsnips, peeled and cut into 1 1/2 -inch pieces
4) 6-ounce boneless, skinless chicken breasts
5) 2 tablespoons extra-virgin olive-oil
6) 2 teaspoons ground coriander
7) 1 teaspoon black pepper
8) 1 teaspoon kosher salt
9) 1 teaspoon Dijon mustard
10) 2 1/2 cups mixed salad greens
11) 1 tablespoon honey
12) 1 tablespoon chopped tarragon




Instructions:




1) Preheat oven to 425 degrees. Cut 3 orange halves into 1/4 inch thick slices and place on a rimmed baking sheet with carrots. Drizzle with 1 tablespoon oil and toss to coat. Rub chicken with coriander and arrange in a single layer surrounded by oranges and vegetables; season with 1/2 teaspoon each salt and pepper. Roast until chicken is cooked through and veggies are tender, approx. 25 mins.




2) Meanwhile. juice remaining orange half into a large bowl and whisk with mustard and remaining oil, salt and pepper. Add greens to bowl and toss to coat.





3) Transfer chicken to a cutting board. Drizzle honey over veggies and sprinkle with tarragon; stir to combine. Slice chicken breasts and serve with salad and vegetables.






Nutritional value per serving:





Calories: 370
Protein: 38 grams
Carbs: 27 grams
Total Fat: 11 grams  (saturated 2 grams)
Fiber: 5 grams
Sodium: 860 mg





Enjoy!

Tuesday, February 5, 2013

Good to Know Info



1 large orange provides 131 % of the immunity-boosting vitamin C that you need in a day, also more than 4 grams of fiber, less than 90 calories.






Citrus fruits have been linked to a lower risk of cancer, heart disease, and stroke.








Storage Tip: Choose oranges that have bright peels and are heavy for their size. Keep them at room temperature for a couple of days or in the crisper for up to 2 weeks.

Monday, February 4, 2013

Recipe of the Day



Tilapia Citrus Couscous Salad





This recipe provides 6 servings.






Ingredients:





1) 1 cup dry whole-grain couscous
2) 1/2 lb tilapia fillets (2 large or 4 small), skin and bone removed
3) 3 medium carrots, peeled and diced
4) 2 stalks celery, ends trimmed and finely diced
5) 1 medium yellow onion, finely diced
6) 1/2 red bell pepper, cored, seeded and diced
7) Zest and juice 1/2 lemon
8) 1 teaspoon Dijon mustard
9) 1 tablespoon extra-virgin olive oil
10) 2 garlic cloves, minced
11) Olive oil cooking spray
12) Zest and juice 1 lime
13) 2 teaspoons dried parsley
14) A pinch of sea salt
15) A pinch of pepper



Instructions:


1) Cook cousous according to package directions.




2) Heat a large non-stick skillet over high heat for 1 minute. Spritz with cooking spray and reduce heat to medium high. Place tilapia in skillet and cook for 2 mins. per side. Remove tilapia and let cool for approx. 5 mins. before flaking with a fork.



3) In a large bowl, combine  couscous, tilapia, carrots, celery, onion and bell pepper.




4) In a medium bowl, whisk together lime zest and juice, lemon zest and juice, Dijon, oil, garlic and parsley. Season with salt and black pepper. Pour dressing over tilapia-couscous mixture and stir until well combined. Garnish with additional parsley if desired. Serve immediately or can be chilled in refrigerator, covered for up to 2 days.






Serving Size: 1 cup





Nutritional value per serving:




Calories: 160
Total Fat: 4 grams   (saturated 1 gram)
Carbs: 21 grams
Fiber: 4 grams
Protein: 11 grams
Sodium: 100 mg





Enjoy!

Sunday, February 3, 2013

Thursday, January 31, 2013

Recipe of the Day






Country-Style Beef & Green Pepper Soup






Recipe Insight: You can make this soup ahead and enjoy it for lunch or dinner. Make a batch or two and freeze in single serving containers.






This recipe provides 6 servings.





Ingredients:



1) 12 oz extra-lean ground beef
2) 2 1/2 tablespoons olive oil, divided
3) 2 medium green bell peppers, diced
4) 1 1/4 cup chopped yellow onion
5) 1 lb tomatoes, chopped
6) 4 oz green beans, trimmed and broken into 1-inch pieces
7) 1 1/2 cups frozen whole-kernel corn, thawed and patted dry
8) 2 cups coarsely chopped green cabbage
9) 3 cups low-sodium beef broth
10) 2 teaspoons dried oregano
11) 2 tablespoons balsamic vinegar
12) 1 teaspoon black pepper
13) 1 teaspoon sea salt




Instructions:



1) Heat 1 tablespoon oil in a Dutch oven on medium-high, tilting Dutch oven to coat bottom lightly. Add beef and cook for approx. 3 mins or until browned, stirring frequently. Drain beef on paper towels; then set aside.





2) Heat 1 tablespoon oil in Dutch oven on medium high. Add bell peppers and onion and cook for approx. 6 mins, until edges begin to brown, stirring occasionally. Add beef back to Dutch oven with tomatoes, beans, corn, cabbage, broth and oregano. Bring mixture to a boil using same heat, then reduce to a simmer, cover and cook for 12-15 mins, until beans are tender crisp.





3) Remove Dutch oven from heat, stir in remaining ingredients, including oil, and let stand for approx. 10 mins. before serving to allow flavors to meld together.




Nutritional value per serving:     ( approx. 1 1/2 cups )



Calories: 200
Total Fat: 6 grams    (saturated 1 gram)
Carbs: 17 grams
Fiber: 4 grams
Protein: 16 grams
Sodium: 440 mg

Good to Know Info





The importance of body-fat distribution







Where an individual  tends to store body fat is also an important determinant of future health. Studies suggest that weight gain in the abdominal area, doubles the risk for coronary heart disease, high blood pressure, diabetes, and stroke, compared to people of the overall body fat who tend to store fat mostly in the hips, buttocks, and thighs. The reason for this difference seems to be that fat in the abdomen is more easily mobilized and sent into the bloodstream, thus increasing the disease-associated blood fat levels.






In general, men with waist circumferences above 40 inches and women with waist circumferences above 35 inches are at greater risk of developing cardiovascular associated illnesses.

Wednesday, January 30, 2013

Crock Pot Recipe 21



Garlic Chicken






Recipe Insight: The garlic becomes creamy as it cooks. You can choose to look for garlic that are already peeled.






This recipe provides 5 servings.







Ingredients:




1) 1/2 cup fat-free, low-sodium chicken broth
2) 3 tablespoons dry white wine
3) 2 tablespoons cognac
4) 3 pounds chicken pieces or 1 (3.5 pound) whole chicken, skinned and cut into 8 pieces
5) 1 1/2 teaspoons extra-virgin olive oil
6)  1 1/2 teaspoons butter
7) 1/4 teaspoon salt
8) 1/4 teaspoon black pepper
9) 30 garlic cloves, peeled
10) 2 teaspoons thyme leaves





Serving Size: 4 ounces chicken, approx. 3 tablespoons sauce, and approx. 6 garlic cloves





Instructions:



1) Combine first 3 ingredients in a small bowl.



2) Discard giblets and neck from chicken (if using whole chicken). Rinse chicken and pat dry. Heat oil and butter in a 12 inch nonstick skillet over medium high heat until butter melts. Sprinkle chicken pieces evenly with salt and pepper. Add chicken pieces to pan; cook for approx. 2 mins on each side, until golden brown. Remove chicken from pan; place in crock pot.




3) Reduce heat to medium. Add garlic to drippings in pan; saute approx. 1 min. until garlic begins to brown. Stir in broth mixture, scraping pan to loosen browned bits. Boil approx. 2 mins. or until sauce is reduced to approx. 1 cup. Pour sauce over chicken; sprinkle with thyme. Cover and cook on low for 3.5 to 4 hours. Serve sauce and garlic with chicken.




Nutritional value per serving:


Calories: 255
Total Fat: 7 grams   (saturated 2 grams)
Protein:  33 grams
Carbs: 8 grams
Sodium: 300
Calcium: 60 mg



Good Question




Why do some people have a more difficult time losing weight than others?







1) Genetics is a definite factor in how easily someone loses weight. In addition, gender differences play a role in that when men lose weight they tend to lose abdominal fat first, while women typically have a more difficult time losing abdominal fat. However, there are additional , more controllable variables as well. First, the amount of muscle mass a person has is directly proportional to his or her metabolism, and thus calorie expenditure. Individuals who have a large muscle mass can more easily lose weight when they control calorie intake than someone who has a low muscle mass.







2) Individuals who have more weight to lose are more successful in their weight loss efforts when they decrease their caloric intake and increase physical activity, due tot he fact that their baseline is often a very high-calorie diet.







3) Behavioral Factor: Some people are more successful at losing weight because they are better able to adhere to a lower calorie diet and consistently participate in physical activity.

Tuesday, January 29, 2013

Crock Pot Recipe 20




Black Bean and Sweet Potato Chili






This recipe provides 4 servings.




Ingredients:



1) 2- 15 ounce cans low-sodium black beans, drained and rinsed
2) 1 tablespoon chopped canned chipotle pepper in adobe sauce
3) 1 ounce unsweetened baking chocolate, chopped
4) 2 teaspoons ground cumin
5) 2 teaspoons dried oregano
6) 1 tablespoon chili powder
7) 4 garlic cloves, minced
8) 1 teaspoon cinnamon
9) 1 pound sweet potatoes, peeled and cut into 1/2 inch pieces
10) 1 1/2 cups fresh or frozen corn kernels
11) 1 green bell pepper, diced
12) 1 - 28 ounce can diced tomatoes
13) 1/4 cup shredded reduced-fat cheese
14) 2 tablespoons chopped fresh cilantro
15) Nonstick cooking spray




Instructions:



1) Coat the inside of a crock pot with cooking spray. Combine chipotle pepper, chocolate, cumin, oregano, chili powder, cinnamon, garlic, sweet potatoes, black beans, bell peppers, corn, and tomatoes in crock pot; cook on low for 8 hours or on high for 4 hours.




2) Serve chili topped with cheddar and cilantro.






Nutritional value per serving:


Calories: 425
Protein: 18 grams
Carbs: 73 grams
Total Fat: 6 grams   (saturated 3.5 grams)
Fiber: 18 grams
Sodium: 500 mg







Enjoy!

Monday, January 28, 2013

Good to Know Info







Research suggest that piperine, a substance in black pepper, may help prevent the formation of fat cells., another reason to enjoy fresh ground black pepper!