Did you Know?

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


Roasting sweet potatoes caramelizes them, increasing sweetness!

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!

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!

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!

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!

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!

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!

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!

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!

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!

Link of Interest

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