Chicken & Bell Pepper Saute' with Lemony Kale Quinoa

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Chicken & Bell Pepper Sauté with Lemony Kale Quinoa

Ingredients:

1tbsp olive oil

1 pound boneless chicken breasts- cut into 1” pieces

½ tsp black pepper

¼ tsp sea salt

1 Orange Bell Pepper – sliced

1 Red Bell Pepper- sliced

1 tbsp chopped fresh oregano

2 garlic cloves, minced

1 ½ cups chopped tomato

¼ cup unsalted chicken stock

1 ½ oz pitted green olives- sliced

1oz feta cheese crumbled

Directions:

1 Heat a large skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with black pepper and salt. Add chicken to pan; cook 7 minutes or until done. Remove chicken from pan. Add bell pepper, oregano, and garlic to pan; sauté 2 minutes. Stir in chicken, tomato, and stock; cook 1 minute. Sprinkle with olives and feta.

Servings 4

Calories 219 Fat 9.7g Protein 26g Carb 6g Fiber 1g Sodium 523mg

 

Lemony Kale Quinoa

Ingredients:

1 cup Quinoa

1 ¼ cup water

2 tsp smart balance butter

¼ tsp sea salt

2 cups of stemmed Kale

1 teaspoon of Lemon grind

2 tsp of fresh lemon juice

Directions:

1.       Heat a medium saucepan over medium heat. Add 1 cup of rinsed Quinoa. Cook 4 min or until toasted; stirring frequently.

2.       Add 1 ¼ cups water, 2 teaspoons butter, and ¼  teaspoons of sea salt; bring to a boil

3.       Cover; cook 13 min or until liquid is absorbed and quinoa is tender.

4.       Combine quinoa mixture, 2 cups of stemmed chopped kale, 1 tsp grated lemon rind, and 2 tsp fresh lemon juice in a medium bowl; toss to coat.

 

Chicken Stroganoff

Chicken Stroganoff Ingredients: 2tbsp Smart Butter 1 lb chicken breast 2 cups of mushrooms 1 medium onion 1 can of cream of chicken soup Heart Request (Wellness Collection) ½ cup of greek yogurt 4 cups of egg noodles

Directions: Cook chicken in 1 tbsp of butter- and remove 2. Cook mushrooms and onions in remaining butter 3. Stir in soup and greek yogurt, Heat until boiling 4. Return chicken to the pan, Heat thoroughly and serve over prepared egg noodles Enjoy! 

Stuffed Sweet Potatoes

Stuffed Sweet Potatoes As Promised, here is the recipe from my Sunday night Dinner... delicious!

For Perfect Roasted Sweet Potatoes- Preheat oven to 400 degrees. Pierce 6 (8oz) Sweet Potatoes with a fork. Brush sweet potatoes with olive oil, wrap each one in tin foil. Place potatoes on a baking pan for 1 hour. Split the Potatoes in half lengthwise. Sprinkle with Sea Salt and fresh Ground Black Pepper

Sweet Potatoes with Cinnamon Chicken & Cashews Ingredients: 6 Roasted Sweet Potatoes (recipe above) 1 tbsp of olive oil 1/4 cup of finely chopped celery 1/4 cup dried tart cherries 1/4 cup golden raisins 3 tbsp of orange juice 1/4 teaspoon of cinnamon 1/8 teaspoon ground red pepper 1/8 teaspoon sea salt 2 cups of cubed chicken 1/2 cup of dry roasted cashews 1/4 cup thinly sliced green onions

Directions:

  1. Preheat oven to 400 degrees. Bake potatoes according to recipe above.
  2. Heat a large nonstick skillet over medium heat. Add oil. Add Celery; cook 2 min, stirring frequently. Add cherries, raisins, orange juice, cinnamon, and red pepper. Cook 1 minute. Stir in chicken and cashews; cook 2 min. Sprinkle with onions.
  3. Top potatoes with Chicken mixture; ENJOY!

Since I am Pescatarian; I chose to sauté veggies and salmon and stuffed my sweet potato above.. Mine was delicious as well! :)

Hummus

This is a great staple, can be used as a spread on wraps and sandwiches or Dips for chips and veggies; and Hummus is packed with fiber

Ingredients:

  • ¼ cup of tahini
  • ¼ cup of lemon juice
  • Blend in Processor for 1 minute
  • Then add 1 clove of garlic-minced
  • 2 tbsp of olive oil
  • ½ teaspoon of ground cumin
  • ½ teaspoon of sea salt
  • Process for another minute
  • Scraping sides down
  • 1 can of chick peas- drain and rinse

Directions:

  1. Add ½ of can to processor and blend
  2. Add remaining can
  3. Blend for 1-2 min
  4. Then add 1-2 tbsp of water for extra creamy hummus
  5. Add to plate, drizzle with olive oil and a dash of paprika or Sumac
  6. Using chips, pita bread, or veggies- Enjoy!

Yogurt & Muesli

This was a favorite breakfast in Thailand that we brought back and have been enjoying. Muesli is huge in Europe as well! It’s healthy and full of flavor

Ingredients

  • Grain flakes, for example rolled (flaked) oats, wheat flakes, rye flakes, etc.
  • Dried fruit
  • Nuts and seeds, whole or chopped, to taste
  • Milk
  • Yogurt
  • Fresh fruit, if desired

Basic Muesli Recipe

  1. 4 cups rolled (flaked) grain (barley, oats, rice, rye, or spelt)
  2. 1/2 cup (65 grams) sunflower seeds (hulled)
  3. 1/2 cup (32 grams) pepitas (pumpkin seeds)
  4. 1/2 cup (72 grams) sesame seeds
  5. 1 cup (95 grams) almonds, roughly chopped
  6. 1 cup (230 grams) dried fruit, chopped
  7. 1 tsp (2.6 grams) cinnamon, ground
  8. Fresh fruit, to serve
  9. Plain yogurt, to serve

What are the nutritional benefits of muesli?

  • Muesli typically has less sugar and calories than most breakfast cereals on supermarket shelves.
  • It's high in fiber and whole grains, which regulate the digestive system, are filling and can aid in weight control.
  • Muesli is a potent source of antioxidants.
  • The addition of nuts provides a great source of protein and omega-3 fatty acids (especially walnuts).
  • Milk or dairy alternatives that usually accompany muesli is a source of dairy and protein.

Stuffed Peppers

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This is a family friendly recipe with just the right combination of high protein and complex carbohydrates.

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Ingredients:

  • 4 bell peppers, halved and seeded
  • ¼ cup of water
  • 2 cups of yellow rice cooked
  • 2 cups of shredded cheddar cheese
  • 1lb of ground turkey, browned and drained


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Directions:

  1.  Arrange peppers in a 9x13 glass baking dish, cut-side down. Pour ¼ cup water in bottom of dish.
  2. Cover dish tightly with foil and bake in preheated oven at 425 for 20 minutes. Do not turn oven off!
  3. Drain peppers on paper towels and place peppers back in dish, cut-side up.
  4. Stir in 1 ½ cup of cheese and ground turkey into prepared rice.
  5. Fill the peppers with rice mix and sprinkle remaining cheese on tops of peppers.
  6.  Bake uncovered for 5 minutes, or until cheese is melted.

Creamed Corn Mint Couscous

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This dish is great paired with Cindy’s Sautéed Mint Salmon


Ingredients:

  • 1 box of couscous
  • 2 cups of low sodium chicken broth/ or water
  • 1 cup of cream of corn
  • 1 tsp of sea salt
  • 1 tsp of fresh ground pepper
  • Optional 1/3 cup of grated Parmesan cheese (Pat doesn't like cheese)

Directions:

  1. In a medium pan boil the 2 cups of chicken broth/ or water
  2. Pour in the couscous and remove from heat and cover
  3. Let sit for 5 min and then use a fork to mix
  4. Stir in the cream of corn, salt, and pepper
  5. Optional to add 1/3 cup of Parmesan cheese
  6. Enjoy!
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Cindy’s Sautéed Mint Salmon

This is a great recipe with lots of flavor for you salmon lovers!

 

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Ingredients:

  • 4 Salmon Filets with no skin
  • 1 shallot finely chopped
  • 1 tablespoon fresh mint chopped
  • 1/3 cup of olive oil
  • 1 lemon
  • 1 tsp of fresh ground pepper
  • 1 tsp of sea salt
  • 1 packet of stevia
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Directions:

  1.  In a small bowl pour 1/3 cup of olive oil
  2. 1 tsp of lemon zest
  3. 2 tbsp of lemon juice
  4. Add the mint, pepper, sea salt, stevia and set to the side
  5. On med-high heat use remaining olive oil and Sautee the shallots
  6. On a plate salt and pepper both sides of the salmon filets
  7. Add the filets to the pan and cook 4-5 min on each side, then top with sauce
  8. Enjoy!

Papaya Salad-Thai Cooking

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Over the holidays I had the most amazing experience, I got to travel to Thailand. The culture was awesome, but even better was the food. Thai food is not only packed with a lot of flavor, but most dishes are healthy for you too! So today I am making my favorite…. Papaya Salad

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Ingredients:

  • 1 medium dark green papaya
  • 3 garlic cloves (kratiem)
  • 1 red Thai Chilies (prikkheenoo)
  • 1 tomato, cut into wedges
  • ½ cup of chopped green beans
  • 1 tablespoon of fish sauce
  • ¼ cup of lime juice (1 lime squeezed) (ma-kaampiag)
  • 1 cup of unsalted peanuts


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Directions:

  1.  Peel the papaya and rinse with running water to remove the acid. Remove the seeds and shred the papaya with a grater. Set aside in a bowl of ice water for crispiness.
  2.  Place the garlic cloves and the chilies in a mortar and mash with a pestle until crushed into chunks. Place the papaya and the remaining ingredients in the mortar and gently combine all ingredients by mixing with the pestle and a spoon. Serve cold and enjoy!

Nut Berry Rice Cake Crunch

(Cindy’s favorite snack)

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This snack is yummy, fast, and will kill your sweet craving! Its healthy, high in protein and big on taste!

Ingredients:

  • 1 Caramel Corn Rice Cake
  • 2 tablespoons of Greek yogurt
  • 2 strawberries sliced
  • 10-12 Almonds
  • A pinch of mozzarella cheese
  • A dash of cinnamon
  • 1 packet of stevia
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Directions:

  1. Spread the yogurt on top of the rice cake
  2. Layer with sliced strawberries
  3. Top with Mozzarella cheese, almonds, cinnamon, and stevia
  4. No baking required!
  5. Serve and enjoy!

Sloppy Joe’s

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This is a healthy meal and the kids are going to love it! Lots of flavor and low on calories!

Ingredients:

  • 2 ½ pounds of ground turkey
  • ½ cup chopped onion
  • ½ cup chopped green bell pepper
  • ½ cup chopped tomato
  • 1 cup no-salt added ketchup
  • 7 tablespoon barbecue sauce
  • 2 tablespoons yellow mustard
  • 1 tablespoon vinegar
  • ½ teaspoon celery seed
  • ½ teaspoon ground black pepper
  • ½ teaspoon red pepper flakes
  • 8 hamburger buns
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Directions:

Heat a nonstick skillet over medium heat; cook and stir turkey, onion, bell pepper, and tomato until turkey is crumbly and longer pink, about 5 min. Stir in ketchup, barbeque sauce, mustard, vinegar, celery seed, black pepper, and red pepper flakes. Reduce heat to low and simmer for 10 min, stirring occasionally. Serve and enjoy!

Berry and Spinach Smoothie

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The holidays are over and it's New Year's resolution time. Start your morning off with a healthy juice to begin detoxing after indulging in all those extra holiday calories

  • 1 cup(s) orange juice
  • 1 cup(s) frozen blueberries
  • 1/2 cup(s) frozen strawberries
  • 1/2 cup(s) frozen raspberries
  • 1 1/2 cup(s) loosely packed spinach
  • Honey or agave syrup, if necessary
  • Ice (optional)

Directions

  1. Add the orange juice, fruit, and spinach to a blender. Blend on medium-high speed until the all the spinach is blended and there are no visible green specks.
  2. Add up to 2 tablespoons of agave syrup if necessary to sweeten.
  3. Add additional ice cubes for an icier drink.

5 QUICK TIPS TO ENHANCE YOUR DETOX DIET

  1. Start each morning with a glass of juice to gently wake up your system.
  2. Take a brisk walk to jump-start your circulation.
  3. Try yoga. Regular yoga practice will help you to balance and detoxify your body deeper and faster.
  4. Drink plenty of purified or spring water and replace your regular infusions with warm water with lemon. Eat four to five small meals a day to help boost your metabolism.
  5. If you want, chronicle your detox week by keeping a food diary, making special note of how you feel each day. As your week progresses, your body will send you little messages. Pay careful attention to these messages.

As your body detoxes, you might feel some temporary physical discomforts such mild headaches, sluggishness and body aches. 

Pecan Pie

Who doesn’t love Pecan Pie during the holidays?? Add this to your Christmas Menu and everyone will love it! Well this healthy alternative will leave you feeling less guilty and it’s better for your body!

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Ingredients:

  • 1 cup of light brown sugar
  • ¼ cup of white sugar
  • ¼ cup of coconut oil
  • 3 eggs
  • 1 tablespoon of all purpose flour
  • 1 tablespoon of 2% milk
  • 1 teaspoon of vanilla extract
  • 1 cup of chopped pecans

Directions:

  1. Preheat oven to 400 degrees
  2. In a large bowl, beat eggs until foamy, and stir in coconut oil. Stir in brown sugar, white sugar, and the flour; mix well. Then add the milk, vanilla, and nuts
  3. Pour into an unbaked 9” pie shell. Bake in preheated oven for 10 min at 400 degrees, then reduce temperature to 350 degrees and bake for 30 minutes or until done.

Spiced Roasted Chickpeas

We are looking for Healthy Side dishes throughout the holidays! This dish is packed with Fiber, Low in Fat, and Low in Carbs

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Ingredients:

  • 2 15 ounce cans of organic chickpeas- Rinsed and drained
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon of ground cumin
  • 1 teaspoon of coriander
  • 1 teaspoon of chili powder
  • Sea salt and ground black pepper

Directions:

  1. Preheat the oven to 400 degrees
  2. In a medium bowl toss the chickpeas with the olive oil, cumin, coriander, chile powder, salt, and pepper
  3. Spread the chick peas on a cookie sheet
  4. Roast for 30 min or until slightly golden

Chocolate Chip Cookies

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Go ahead indulge and have two- 88 calories per serving! We made these this past holiday season to show gratitude to small businesses in Mobile that allow us to set our business cards out and every Christmas we deliver cookies

Ingredients

  • 2 1/4 cups all-purpose flour (about 10 ounces) 
  • 1 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 1 cup packed light brown sugar
  • 3/4 cup granulated stevia
  • 1/2 cup butter, softened (smart balance)
  • 1 teaspoon vanilla extract
  • 2 large egg whites 
  • 3/4 cup semisweet dark chocolate chips
  • Cooking spray

Preparation

  1. Preheat oven to 350°.
  2. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda, and salt, stirring with a whisk.
  3. Combine stevia and brown sugar and butter in a large bowl; beat with a mixer at medium speed until well blended. Add vanilla and egg whites; beat 1 minute. Add flour mixture and chips; beat until blended.
  4. Drop dough by level tablespoons 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 10 minutes or until lightly browned. Cool on pans for 2 minutes. Remove from pans; cool completely on wire racks.

 

Cuban Picadillo

Ingredients

  • 2 tbsps olive oil
  • 1 white onion (yellow, finely chopped about 1 cup)
  • 1 red bell pepper (cored and seeded finely chopped about 34 cup)
  • 1 tbsp tomato paste
  • 4 cloves clove garlic (finely chopped about 4 teaspoons)
  • 2 tsps ground cumin
  • 2 tsps dried oregano
  • kosher salt
  • black pepper                             
  • 2 bay leaves
  • 1/2 cup red wine
  • 11/2 lbs ground turkey
  • 1 cup canned tomatoes (diced)
  • 2 tbsps worcestershire sauce
  • 1/3 cup raisins
  • 8 oz of red potatoes peeled and cubed

 

Directions:

1. Heat oil in large skillet over medium-high heat until shimmering. Add onion and bell pepper and cook, stirring occasionally, until softened, 5 to 7 minutes. Add tomato paste, garlic, cumin, oregano, 1 1/2 teaspoons salt, 1 teaspoon pepper, and bay leaves and cook until fragrant and tomato paste darkens in color, about 2 minutes. Add wine and cook until reduced to 1/4 cup, about 5 minutes.

2. Add meat and cook, stirring and breaking up chunks, until no longer pink, 5 to 7 minutes. Stir in tomatoes, Worcestershire sauce, raisins, and potatoes. Cover, reduce heat to medium-low, and cook until potatoes are tender, about 12 minutes.

3. Remove cover and season to taste with salt and pepper. Remove and discard bay leaves. Serve with yellow rice and black beans.

Holiday Shrimp Cocktail

Great Appetizer for the Holidays that Friends and Family will love!

Don't let the cholesterol in shrimp fool you. When it comes to heart health, saturated fat is more important than cholesterol - and shrimp is very low in saturated fat. Shrimp is a source of good fat - in the form of omega-3's which helps to reduce triglyceride levels and lower the risk of a heart attack. Although eating shrimp too frequently could slightly raise LDL cholesterol levels, it also increases levels of HDL - the good cholesterol which improves the ratio of good cholesterol to bad cholesterol which is a positive for heart health. The omega-3's found in shrimp also have anti-inflammatory effects which are not only good for the heart, but may reduce the symptoms of diseases such as arthritis.

Health Benefits of Shrimp Cocktail: its Waistline Friendly- Shrimp is remarkably low in calories - with four large shrimp having only twenty-two total. Plus, the protein content of shrimp (almost eighteen grams in four of them) is great for building lean body mass when combined with an exercise program. Foods that are high in protein such as shrimp are also more satisfying - so there's less risk of overeating. Shrimp is clean eating at its best.

Ingredients:

  • 1 pound of shrimp, peeled and de-veined
  • 2 tablespoons of olive oil
  • 1 teaspoon of sea salt
  • 1 teaspoon of ground black pepper

Directions: 

  • Preheat oven to 400 degrees
  • On a large cookie sheet, line with foil and spray olive oil to coat
  • Lay shrimp flat and coat with olive oil
  • Toss with Sea Salt and Black Pepper
  • Place in oven for 8-10 minutes, you want a bright pink color  

Sauce Ingredients:

  • 1 cup ketchup
  • 1 Lemon juiced
  • 1 teaspoon of Worcestershire sauce
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon fresh ground pepper

Click here to view the Healthy Cooking video for this recipe.

Peanut Butter Pie

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As we get closer and closer to Thanksgiving, many of you are preparing to enjoy a slice of pumpkin or even sweet potato pie. But it's time to broaden your dessert horizons.   We are showing you how three ingredients and less than ten minutes may transform how you do dessert. Did we mention its no bake?

 Ingredients:

  • 1 (8 ounce) package low fat cream cheese
  • 1 1/2 cups baking stevia
  • 1 cup peanut butter
  • 1 cup almond milk
  • 1 (16 ounce) package sugar free frozen whipped topping, thawed
  • 2 (9 inch) prepared reduced fat graham cracker crusts
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Directions:

  1. Beat together cream cheese and stevia. Mix in peanut butter and almond milk. Beat until smooth. Fold in whipped topping.
  2. Spoon into two 9 inch graham cracker pie shells; cover, and freeze until firm 

Sundried Tomato Grilled Chicken Flatbread Pizza

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This is a healthy option with a lot of pizazz to America’s favorite food. You can use flat bread, tortilla shells or make your own dough. I usually find the flatouts in the bakery section of the grocery store and they come in a variety of flavors and are made of whole grains. In this recipe we do not use tomato sauce.

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Ingredients:

  • 2 Large Boneless Chicken Breasts- precook (this recipe is great for making when having left over chicken breasts)
  • 3 Flatbreads
  • 1 jar of sliced sundried tomatoes in oil
  • 1 tbsp of oregano
  • 1 tbsp of basil
  • 2 cups of shredded mozzarella cheese; divided
  • 1 tsp of sea salt
  • 1 tsp of ground black pepper

 

Directions:

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  • Preheat oven 350
  • Bake the flatbreads alone for 3-5 min 
  • Coat the flatbreads with olive oil
  • Cut the grilled chicken breasts into bite size pieces
  • In a large bowl, combine chicken, entire jar of sundried tomatoes, and 1 cup of cheese
  • Add in dry ingredients
  • Spoon grilled chicken mixture onto flat breads
  • Top with remaining cup of cheese and bake for 5-7 minutes or until cheese is melted 

This is a fast and easy recipe to make that is low in calories and fat and the whole family will love it!

 

Cindy’s Homemade Guacamole

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My Guacamole is awesome and I pair it with gluten free chips and carrots
Why is it better to make your own instead of the pre-packaged kind? You know what’s going into it and you can control the amount. When you taste it, you know you are getting the health benefits of the Avocados, instead of tons of sodium. Also you can add in different spices to change up the taste.
Benefits of eating Avocados- One of the added benefits of eating avocados, they help reduce levels of cortisol & inflammation, which helps cut down on fat storage in the mid region.
Benefits of Feta Cheese-When you choose feta cheese over standard cheddar cheese, you get the cheesy taste with a third less calories. Feta cheese is also a third lower in fat.

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Ingredients:

  • 2 ripe avocados
  • 1 Lime or Lemon- squeezed
  • 1/2 teaspoon sea salt
  • ¼ teaspoon of freshly grated black pepper
  • 2 tsp of minced garlic
  • ¼ tsp of red pepper flakes
  • Optional- ¼ cup of Feta Cheese 

Directions:

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  • Cut avocados in half and remove seed. Scoop out avocado from the peel, put in a mixing bowl.
  •  Using a fork, roughly mash the avocado. (Don't overdo it! The guacamole should be a little chunky.) Add the lime or lemon, garlic, salt and pepper and mash some more. Add in the red pepper flakes and feta cheese.