Overnight Oats

Overnight Oats

IMG_9880I have a confession: I have been looking at, admiring recipes for, and even recommending overnight oats to friends and clients for a while now. But it was not until yesterday that I actually made some for myself. There is no particular reason: I eat plenty of hot oatmeal and all the other ingredients on a regular basis. Perhaps it was the warm weather that inspired me this week?! (Although yesterday felt like fall again….)

Anyways, since I had time to do a big, long grocery shop trip this weekend, I made sure I had all of the ingredients and put together my fist trail Saturday night for Sunday morning. Let’s just say it was not a success and I ended up adding more ingredients so it was edible. I will add a disclaimer right here: I am not a chef! I am a Registered Dietitian and Mom who cooks, but I do my best, and I get decent reviews from my family on my recipes!

IMG_5576Last night I was determined to get it right because I know this breakfast/snack has such healthy potential:

  • Oats: high in fiber – a good carb that gives energy and helps you feel full
  • Almond Milk: low in calories and nice flavor
  • Chia Seeds: High in protein, Omega-3s and filling since they expand in liquids and the belly
  • Almonds: high in fiber, protein and good fat, they help decrease cravings and lead to a flatter stomach
  • Bananas: high in potassium, they help restore electrolyte balance and decrease excess fluid in the body
  • Strawberries: high in Vitamin C, which is great for skin and fighting colds. 

I got the recipe right last night and enjoyed a great breakfast today to fuel me through my morning routine.  Give it a try and feel free to switch out milk, nuts, and/or fruits to make new creations. I will definitely be doing that to try out new combinations!

IMG_5789 Banana Strawberry Almond Overnight Oats
Ingredients:
1/2 cup organic old fashioned dry oats
3/4 cup unsweetened almond milk
1/2 tbsp strawberry jelly/preserves (no added sugar)
1 tbsp chia seeds
1/3 banana sliced
5 strawberries chopped
2 tbsp sliced almonds

Directions:
Add all ingredients to a bowl, jar or cup. Mix all together and place in the fridge overnight or at least three hours. Feel free to save some of the banana, strawberries and almond slices to add fresh flavor and crunch-I did! Enjoy!

350 calories, 11 grams of fiber and 12 grams of protein. It’s a great big breakfast to fuel you through the morning.

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Banana Strawberry Almond Overnight Oats

Ingredients

Scale
  • 1/2 Cup Organic Old Fashioned Dry Oats
  • 3/4 Cup Unsweetened Almond Milk
  • 1/2 Tbsp Strawberry Jelly/Preserves (No added Sugar)
  • 1 Tbsp Chia Seeds
  • 1/3 pc Banana Sliced
  • 5 pcs Chopped Strawberries
  • 2 Tbsp Sliced Almonds

Instructions

  1. Add all ingredients to a bowl, jar or cup. 
  2. Mix all together and place in the fridge overnight or at least three hours.
  3. Feel free to save some of the banana, strawberries and almond slices to add fresh flavor and crunch

Notes

350 calories, 11 grams of fiber and 12 grams of protein. It’s a great big breakfast to fuel you through the morning.

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Healthy Foods For Super Summer Skin

Healthy Foods For Super Summer Skin

Along with hot, sunny weather, summer also means increased sweat,Resultado de imagen para healthy skin salty ocean water, pool chlorine, and tans and sunburns – which all take a toll on your skin and should be solved with the effectiveness of cream you use, but with the biolabs pro products you can find a great cream for your skin to maintain it healthy and hydrated. However, the seasonal foods we love to eat can also help rechiverse the damage and nourish your skin! Try incorporating these foods into your summer meals and snacks:

Water: Water is essential for your skin, digestion, metabolism, hormones, and all of your body’s other systems. Having the best water filtration system is important. You should View Pricing and the different systems offered to make sure you get clean water to maintain hydrated and healthy. It maintains hydration for moist, plump, and blemish-free skin. As a digestive aid, it rids the body of toxins, waste, and impurities while supporting regularity. For a refreshing summer drink, add cucumber and mint or strawberries and citrus fruits to a pitcher of water and keep it refrigerated or in a cooler.

Protein: Protein builds and repairs tissue, and is essential to skin, hormones, enzymes, and the immune system. Your body’s natural antioxidant enzymes protect against oxidative stress. Nuts, seeds, Greek yogurt, turkey slices, low fat cottage cheese, fish, chicken, and lean chicken, turkey, and beef burgers are all great sources of protein.

Anti-Inflammatory Foods: Foods high in monounsaturated fats, like extra-virgin olive oil, fish oil (omega-3’s, or EPA and DHA), avocado, tarVsour cherries, and blueberries, decrease and prevent inflammation. Avoid saturated and trans fats (found in fried and processed foods) and refined sugars, which increase inflammation.

Lycopene: A Vitamin A precursor, this cartenoid has been shown to decrease UV damage, inflammation, and oxidative stress. It’s highly concentrated in tomatoes, watermelon, pink grapefruit, and guava, and is most bioavailable in heat­processed or oil-based tomato products like canned tomato juice, tomato paste, and sun-dried tomatoes.

Cocoa/Chocolate: Cocoa contains flavonoids, which act as antioxidants and can improve skin quality, according to research. Flavonoids increase blood flow and skin oxygen saturation while smoothing skin texture.

Antioxidants: Vitamin C is found in oranges, broccoli, bell peppers, strawberries, watermelon, grapefruit, and other fruits and vegetables. Vitamin E is found in sunflower seeds, almonds, olives, spinach, and papaya. Polyphenols are found in green tea, grape seeds, and pomegranate. These skin antioxidants all fight against free radicals, increase sunscreen efficacy, and help protect skin from UV light and free radical damage.

FATS

AVOCADO High in Vitamin E for anti-aging; antioxidants promote clear, glowing skin and healthy hair (similar to the effect one gets using the best hair fibers made of keratin), in many cases they can also help you stop alopecia hair loss.
OLIVE OIL Healthy fat is anti-inflammatory, promotes healthy skin, and protects against UV rays
ALMONDS High in Vitamin[, and protect against UV rays and free radical cell damage
BRAZIL NUTS One nut meets 100% daily selenium, protects against skin stress, and can improve acne
OMEGA-3s Anti-inflammatory for skin health; found in fatty fish like Salmon says Dr. Matthew Galumbeck
COCONUT OIL High in Vitamin E and antioxidants for great skin and hair; improves digestion and metabolism

FRUITS & VEGGIES

BERRIES High in Vitamin C, antioxidants, and fiber
TOMATOES High in lycopene, decreases UV damage and inflammation; most bioavailable with added oil
CARROTS High in antioxidants like beta carotene (a Vitamin A precursor)
CELERY High in water content and fiber to aid in digestion and help keep you full for weight loss
CUCUMBER High in water; anti-inflammatory and antioxidant benefits
POMEGRANATE Contains polyphenols, anti-aging skin antioxidants that improve sunscreen efficacy
PINK GRAPEFRUIT High in Vitamin A, carotene, lycopene, and Vitamin C; can help with weight loss and increase metabolism
WATERMELON High in water content, lycopene, Vitamin C, and potassium
RED PEPPERS More Vitamin C than citrus fruits and high in fiber; great for digestion and the skin

Summer Yogurt Parfait

This recipe makes a delicious breakfast, lunch, or even a healthy snack. It’s packed with protein, antioxidants, healthy fats, and fiber – sweet, satisfying, fill in , and is great for people that want to be healthy and you can also burn fat with Premier Keto diet as well.

Ingredients:

  • 6 oz plain yogurt (Greek or coconut)
  • 1/4 cup blueberries and 1/4 cup raspberries
  • 1 tbsp chia seeds
  • 1/2 tbsp shredded coconut
  • 1 tbsp sliced almonds or walnuts
  • 1 tbsp apple butter or all natural (no sugar added) fruit preserves

Add yogurt to a small bowl or cup. Layer and/or arrange the remaining ingredients, mix as desired, and enjoy!

Turkey Tacos/Salad

Turkey Tacos/Salad

This is a great low-fat alternative to red meat, filled with fiber, and fun for older kids to help create their signature dish while selecting their own toppings.  Mom and dad can enjoy a low-carb version by enjoying a taco salad.

Ingredients:  Lean ground turkey meat (97-99%), 1 chopped sweet onion, 5 stalks of celery chopped, 1 6-oz can of tomato paste, chili powder, whole grain or corn tortillas, Pam spray or olive oil

Directions:

  1. Coat pan/skillet with thin layer of olive oil or spray with Pam.
  2. In large pan or skillet brown one chopped Vidalia (sweet) onion.
  3. Add 5 chopped stalks of celery and cook to desired texture.
  4. Add 97-99 percent lean ground turkey meat (or similar percentage), cooking and stirring until cooked thoroughly and browned.
  5. Add one small can of tomato paste, more or less as desired.
  6. Add 1-2 Tbsp of chili powder to taste.
  7. The longer this mixture is simmered, the richer the flavor.  Add water if/when needed.
  8. Shells:  Try Ezekial frozen wheat or corn tortillas; heat in pan.  Otherwise select a different brand that has all natural ingredients, no sugar, and is low in fat.
  9. Add 1/2 cup turkey mixture, salsa, chopped tomatoes, and sprinkle of reduced-fat cheese.
  10. Roll up taco and enjoy! OR try turkey mixture on top of a salad.

****For kids under 12 months, skip the tomato paste and salsa.  Go easy on, or skip the spices.  Or just add a sprinkle of seasoning (garlic, pepper, etc).  Take turkey/celery/onion mixture out of the pan and move to food processor or blender.  Add full fat cheese for kids under two years old and beans as long as baby has tried them before.  You can serve with small broken up pieces of tortilla or crackers.

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TURKEY TACOS/SALAD

Ingredients

Scale
  • Lean ground turkey meat (97-99%)
  • 1 pc Chopped Sweet Onion
  • 5 Stalks Celery Chopped
  • 16 Ounces Can of Tomato Paste
  • Chili Powder
  • Whole Grain or Corn Tortillas
  • Pam spray or Olive Oil

Instructions

  1. Coat pan/skillet with thin layer of olive oil or spray with Pam.
  2. In large pan or skillet brown one chopped Vidalia (sweet) onion.
  3. Add 5 chopped stalks of celery and cook to desired texture.
  4. Add 97-99 percent lean ground turkey meat (or similar percentage), cooking and stirring until cooked thoroughly and browned.
  5. Add one small can of tomato paste, more or less as desired.
  6. Add 1-2 Tbsp of chili powder to taste.
  7. The longer this mixture is simmered, the richer the flavor.  Add water if/when needed.
  8. Shells:  Try Ezekial frozen wheat or corn tortillas; heat in pan.  Otherwise select a different brand that has all natural ingredients, no sugar, and is low in fat.
  9. Add 1/2 cup turkey mixture, salsa, chopped tomatoes, and sprinkle of reduced-fat cheese.
  10. Roll up taco and enjoy! OR try turkey mixture on top of a salad.

Notes

For kids under 12 months, skip the tomato paste and salsa.  Go easy on, or skip the spices.  Or just add a sprinkle of seasoning (garlic, pepper, etc).  Take turkey/celery/onion mixture out of the pan and move to food processor or blender.  Add full fat cheese for kids under two years old and beans as long as baby has tried them before.  You can serve with small broken up pieces of tortilla or crackers.

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Lamb Stew

Lamb Stew

Lean red meat is a healthy option when enjoyed in moderation.  Plus this hearty meal provides some welcoming warmth on a cold winter’s day.  Lamb can be one of baby’s first foods as it is easily digested when pureed.

Ingredients: 1.25 pounds of lean cubed lamb meat (choose kebob instead of stew meat for a leaner product); 1 large sweet onion chopped, 10 stalks of celery chopped, ½ pound (1/2 package) baby carrots, 1 large red pepper diced, olive oil, 6 small or 3 large russet potatoes peeled and chopped into cubes, 1 6-oz can tomato paste, garlic powder, paprika, black pepper, dill, 1 bay leaf.

Directions:

  1.  Place lamb cubes and onion into large pot.  Add 1 tsp garlic, 1 tsp paprika, bay leaf.  Fill with water until lamb and onion are fully covered.  Bring to a boil, then simmer on low-medium heat for 1-1.5 hours to ensure meat is very tender.  Remove bay leaf after this time.
  2. Place potatoes, celery carrot, and pepper on a cooking tray.  Drizzle with 2 Tbsp olive oil, 1/2 tsp black pepper, 1/2 tsp dill.  Mix to ensure all ingredients are evenly coated.  Bake in oven for 20-25 minutes at 450 degrees, mixing at least once to ensure even cooking.
  3. Add oven mixture to lamb pot on stove after the 1-1.5 hours.  Stir all ingredients together.  Add 1 can of tomato paste.
  4. Allow all ingredients to continue simmering on stove at low heat. Continue this for one to two hours. Add a bit of water if needed.  The potatoes will burst/break apart and help make this stew thick.
  5. Add additional spice if needed.

****For kids under 12 months of age, do not add tomato paste.  Remove portion of lamb stew prior to adding tomato paste or additional spices.  Blend or puree in food processor for your little one.  Enjoy!

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LAMB STEW

Ingredients

Scale
  • 1.25 Pounds Lean cubed lamb meat (choose kebab instead of stew meat for a leaner product)
  • 1 pc Large Chopped Sweet Onion
  • 10 Stalks Celery Chopped
  • 1/2 Pound Baby Carrot
  • 1 pc Large Red Pepper Diced
  • Olive Oil
  • 6 Pcs Small Russet Potatoes Peeled and Chopped into Cubes
  • 16 Ounces Can of Tomato Paste
  • Garlic Powder
  • Paprika
  • Black Pepper
  • Dill
  • 1 Leaf Bay Leaf

Instructions

  1. Place lamb cubes and onion into large pot.  Add 1 tsp garlic, 1 tsp paprika, bay leaf.  Fill with water until lamb and onion are fully covered.  Bring to a boil, then simmer on low-medium heat for 1-1.5 hours to ensure meat is very tender.  Remove bay leaf after this time.
  2. Place potatoes, celery carrot, and pepper on a cooking tray.  Drizzle with 2 Tbsp olive oil, 1/2 tsp black pepper, 1/2 tsp dill.  Mix to ensure all ingredients are evenly coated.  Bake in oven for 20-25 minutes at 450 degrees, mixing at least once to ensure even cooking.
  3. Add oven mixture to lamb pot on stove after the 1-1.5 hours.  Stir all ingredients together.  Add 1 can of tomato paste.
  4. Allow all ingredients to continue simmering on stove at low heat. Continue this for one to two hours. Add a bit of water if needed.  The potatoes will burst/break apart and help make this stew thick.
  5. Add additional spice if needed.

Notes

For kids under 12 months of age, do not add tomato paste.  Remove portion of lamb stew prior to adding tomato paste or additional spices.  Blend or puree in food processor for your little one.

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Spicy Crusted Salmon

Spicy Crusted Salmon

Salmon is packed with Omega 3 fatty acids that are essential for baby’s brain development.   They offer improved brain function, mood, and heart-healthy for everyone.  Salmon is also very high in Vitamins D and B12.  The panko and spices will cut any “fish” taste that bigger picky eaters may dislike. After cooking, you can use the inside (plain) part for little ones if this is their first taste of salmon. 

Ingredients:  Wild salmon (a 12-16 oz fillet serves 3-4 big people or 6+ little people!), whole wheat panko or whole wheat breadcrumbs (Whole Foods makes a great whole wheat panko), olive oil, Cajun or Blackened Seasoning (or just salt and pepper to taste for those who don’t like spice).  If you can’t find this in a local store, mix together 1.5 Tbsp paprika, 1 Tbsp garlic, 1 tsp black pepper, 1 Tbsp onion, 1 tsp cayenne pepper, 1 tsp salt to create your own spicy season mix.  Store mixture in an airtight container in a cool, dry place.

Directions:

  1.  Place ½ cup panko or breadcrumbs in a shallow bowl or dish.  Add one teaspoon of Cajun seasoning to bowl and mix evenly.  Use more or less to your taste.
  2. Coat salmon lightly with 1 tablespoon olive oil.
  3. Dip flesh of salmon into panko and spice mixture.  Place skin-side down on baking tray/pan that is non-stick, or coated with cooking spray or olive oil.
  4. Place in preheated oven at 450 degrees.  Cook for 12-18 minutes as desired.  Cook longer when serving to small children who should have well-cooked foods.
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SPICY CRUSTED SALMON

Ingredients

Scale
  • 16 Ounces Wild salmon
  • Whole Wheat Panko or Whole Wheat Breadcrumbs (Whole Foods makes a great whole wheat panko)
  • Olive Oil
  • Cajun or Blackened Seasoning (or just salt and pepper to taste for those who don’t like spice).  If you can’t find this in a local store, mix together 1.5 Tbsp paprika, 1 Tbsp garlic, 1 tsp black pepper, 1 Tbsp onion, 1 tsp cayenne pepper, 1 tsp salt to create your own spicy season mix.  Store mixture in an airtight container in a cool, dry place.

Instructions

  1. Place ½ cup panko or breadcrumbs in a shallow bowl or dish.  Add one teaspoon of Cajun seasoning to bowl and mix evenly.  Use more or less to your taste.
  2. Coat salmon lightly with 1 tablespoon olive oil.
  3. Dip flesh of salmon into panko and spice mixture.  Place skin-side down on baking tray/pan that is non-stick, or coated with cooking spray or olive oil.
  4. Place in preheated oven at 450 degrees.  Cook for 12-18 minutes as desired.  Cook longer when serving to small children who should have well-cooked foods.

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Calcium for KIDS

Calcium for KIDS

My child is lactose-intolerant. What are some good alternatives for calcium-rich, kid-friendly foods?

According to my nanny who I found at Care.com, (you can find Care.com coupons here, https://www.groupon.com/coupons/stores/care.com) MILK IS A MUST for most kids to grow strong, healthy bones.  It is high in calcium and protein, fortified with vitamins A and D, and contains B vitamins and zinc.  Two cups a day are sufficient for children ages 2-8, while 3 cups are recommended for those 9-18 years old.  If your child has a lactose sensitivity/intolerance/allergy OR simply refuses to drink milk, there are many alternatives to ensure needs are met, another good option for this is to try different remedies at home, which you can easily find at sites like 10naturalhomeremedies.com/ online.Výsledek obrázku pro healthy kid

Milk or lactose sensitivity, intolerance, and allergy may not mean that ALL milk products must be avoided.  Some children can tolerate some milk-based products, but not all foods, while other kids can tolerate these milk products in small doses.  Sometimes taking a Lactaid pill before or with a meal can do the trick.  Consult with your Pediatrician or Registered Dietitian before “experimenting” with foods or supplements. Also in alternative medicine blog mankindhealed.com you can find more home remedies, all with natural ingredients for every type of pain, illness, or just prevention and maintaining your body healthy, all easy to make and to use.

The following are the current RDAs (recommended dietary allowances) for calcium for kids:

  • Infants 0-6 months:  210 mg
  • Infants 6-12 months:  270 mg
  • Children 1-3 years:  500 mg
  • Children 4-8 years:  800 mg
  • Children 9-18 years:  1300 mg

Below is a list of foods and their calcium content in milligrams.  If a combination of these foods is still insufficient to meet your child’s needs, a supplement may be required.  Try offering the below foods (as tolerated) to provide dietary calcium, or contact Robin Kaiden, MS, RD, CDN, CSSD at rkaiden@robinbarrie.com for more information!

DAIRY

  • 1 cup skim milk:  301
  • 1 cup low-fat fruit yogurt:  345
  • 1 ounce part skim mozzarella cheese:  207
  • 1 cup Lactaid milk:  500
  • 1 cup calcium-fortified soy, rice, or almond milk:  300

GRAINS

  • ¾ cup Total Cereal:  258
  • 1 cup enriched cornmeal:  483
  • 1 cup enriched wheat flour:  423
  • 1 packet instant oatmeal:  100
  • 1 oz cooked white beans:  161

VEGETABLES

  • 1 cup collard greens:  357
  • 1 cup Rhubarb:  348
  • 1 cup spinach:  245
  • 1 cup soybeans (edamame):  261
  • 1 cup sweet potato:  88

FRUIT

  • 1 cup calcium-fortified orange juice:  300 mg
  • 1 medium orange:  50
  • 10 dried figs:  169

*** Remember to always carefully read labels as each food product may differ along with their Calcium content.

Lower-Calorie Holiday Drink Recipes

Lower-Calorie Holiday Drink Recipes

Wine Spritzer

(Instead of a full glass of wine/champagne, this has half the calories.)

Ingredients:
3 oz white wine (Sauvignon Blanc, Reisling, etc), 1 oz club soda, handful of ice, lemon or orange garnish

Directions:
Pour wine into glass containing ice.  Top off with club soda.  Squeeze a wedge of orange or lemon and add garnish to glass or rim.

 

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WINE SPRITZER

Ingredients

Scale
  • 3 Ounces White Wine (Sauvignon Blanc, Reisling, etc)
  • 1 Ounce Club Soda
  • Handful Of Ice
  • Lemon Or Orange Garnish

Instructions

  1. Pour Wine Into Glass Containing Ice.
  2. Top Off With Club Soda. 
  3. Squeeze A Wedge Of Orange Or Lemon And Add Garnish To Glass Or Rim.

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Eggnog

(Instead of the regular, high-calorie, high-fat version, try this one.)

Ingredients:
3.5 cups 1% or fat free milk, ½ cup sweetened condensed fat free milk, 1 Tbsp all-purpose flour, ¼ tsp grated nutmeg, 1/8 tsp salt, 2 large egg yolks, ¼ cup bourbon, 2 Tbsp brandy, 1 tsp vanilla extract, extra nutmeg to garnish

Directions: 

  1. Combine first 5 ingredients in a saucepan and boil over medium heat on stove, stirring with whisk.    Place egg yolks in a bowl and whisk 1/3 of hot mixture into egg yolks.  Add everything back to saucepan, stir with whisk and continue to cook on medium heat for 1 minute or until thickened.  Pour into pitcher and stir in brandy, bourbon, and vanilla.
  2. Cover pitcher surface with wax paper and refrigerate for at least 4 hours or overnight. Garnish with added nutmeg when serving.

This makes 8 ½ cup servings, each at 147 calories and 2.3 g fat.

 

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EGGNOG

Ingredients

Scale
  • 3.5 Cups 1% Or Fat Free Milk
  • 1/2 Cup Sweetened Condensed Fat Free Milk
  • 1 Tbsp All-Purpose Flour
  • 1/4 Tsp Grated Nutmeg
  • 1/8 Tsp Salt
  • 2 pcs Large Egg Yolks
  • 1/4 Cup Bourbon
  • 2 Tbsp Brandy
  • 1 Tsp Vanilla Extract
  • Extra Nutmeg To Garnish

Instructions

  1. Combine First 5 Ingredients In A Saucepan And Boil Over Medium Heat On Stove, Stirring With Whisk.    Place Egg Yolks In A Bowl And Whisk 1/3 Of Hot Mixture Into Egg Yolks.  Add Everything Back To Saucepan, Stir With Whisk And Continue To Cook On Medium Heat For 1 Minute Or Until Thickened.  Pour Into Pitcher And Stir In Brandy, Bourbon, And Vanilla.
  2. Cover Pitcher Surface With Wax Paper And Refrigerate For At Least 4 Hours Or Overnight. Garnish With Added Nutmeg When Serving.

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Apple Sangria

(Try this fall fruit version instead of the usual sugary one.)

Ingredients:
3 cinnamon stick with extra for garnish, 2 chopped honeycrisp apples, 1 orange sliced thin, 1 bottle red wine (light bodied Spanish works well), 1.75 cups apple cider, ½ cup brandy, ¼ cup orange juice (or juice from 2 medium oranges), juice from one lemon, club soda

Directions:

  1. Place cinnamon sticks, apples and orange slices into a pitcher.  Add wine, cider, brandy, orange and lemon juice.  Refrigerate for 6-24 hours.
  2. Pour into glasses with fruit, and add extra cinnamon stick to garnish as desired.
  3. Add club soda to taste right before serving. The more club soda vs. mixture, the less calories!
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APPLE SANGRIA

Ingredients

Scale
  • 3 Stick Cinnamon Stick With Extra For Garnish
  • 2 Pcs Chopped Honeycrisp Apples
  • 1 PC Orange Sliced Thin
  • 1 Bottle Red Wine (Light Bodied Spanish Works Well)
  • 1.75 Cups Apple Cider
  • 1/2 Cup Brandy
  • 1/4 Cup Orange Juice (Or Juice From 2 Medium Oranges)
  • Juice From One Lemon
  • Club Soda

Instructions

  1. Place Cinnamon Sticks, Apples And Orange Slices Into A Pitcher.  Add Wine, Cider, Brandy, Orange And Lemon Juice.  Refrigerate For 6-24 Hours.
  2. Pour Into Glasses With Fruit, And Add Extra Cinnamon Stick To Garnish As Desired.
  3. Add Club Soda To Taste Right Before Serving. The More Club Soda Vs. Mixture, The Less Calories!

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Drink Less Calories this Holiday Season

Drink Less Calories this Holiday Season

The holidays are officially upon us once again.  And we know ‘tis the season to eat and drink.  Whether you will be drinking to celebrate or beat the shopping and family stress, here are some tips to decrease the amount of calories that go into your body this winter.

  1. Eat before you drink. Drinking alcohol decreases inhibitions.  If you drink on an empty stomach, you will be more likely to indulge in the bread basket or high-calorie snacks and foods that you see at a holiday party.  Enjoy a healthy snack or small meal before you go out OR wait to drink with your meal.
  2. Decrease your serving size. Here are the facts:

-1.5 ounces of hard alcohol has about 100 calories

-12 ounces of beer has about 100-150 calories (light vs. regular)

-5 ounces of dry wine or champagne has about 100 calories

Calories increase with sweeter wines and higher alcoholic content (higher proof).   An evening (or season) of celebrating can easily add up to hundreds of extra calories.  Many restaurants are strict with their pours and measure the amount of alcohol they serve you.  When you or a friend is pouring, it may be more generous.  Try using a smaller glass or supervising your servings.

  1. Select the correct mixers. Did you know that tonic has as many calories as regular soda?  Stick with plain wine, beer, or alcohol instead of adding mixers (tonic, soda, juice, sugary syrups). If you gain too much calories, your body might lose shape. Good thing, Dr. Matthew Galumbeck offers tummy tuck operation with promising result. You can try your liquor on ice with added lemon, lime, or mint.   Mix in zero-calorie additions, including club soda, diet soda, ice, or even water.  If you want juice for flavor, try adding a tiny splash.
  2. Pace yourself. Try putting down your drink to slow down the rate at which you finish.  OR if you want to have something in your hands at all times, drink a glass of water or club soda between each alcoholic beverage.  This will help keep you hydrated AND decrease the risk of a hangover.
Vegetable Macaroni and Cheese

Vegetable Macaroni and Cheese

This white/yellow dish will appeal to those picky eaters who don’t love their vegetables! It is a high-fiber, lower-fat version of the always-favored mac and cheese.  Serve with a salad or green vegetable to balance out the meal.

Ingredients1 cup uncooked whole wheat or rice pasta (over-cooked for the little ones; diced penne, rigatoni or elbows work well for finger foods), 1 cup fresh cauliflower finely chopped and steamed, 1 cup yellow squash (or acorn or butternut squash) cubed and steamed, 1 yellow pepper diced and steamed, 1 cup mild shredded cheddar cheese, ¼ cup parmesan cheese, 1 Tbsp olive oil

Directions:

  1. Cook pasta as per package directions.  I love using the brown rice shells.
  2. Steam all vegetables.  Make all items softer (steamed for longer periods of time) if you are cooking for younger infants.  Adult portions can be removed first and put aside.
  3. Add all ingredients to a nonstick, cooking-sprayed or olive oiled baking dish.
  4. Bake uncovered in a pre-heated 350 degree oven for about 15 minutes, or until cheese melts and/or bubbles and browns a bit.
  5. Add a small extra layer of cheese and a sprinkle of bread crumbs for a rich finish, if desired.  Broil in oven for additional 10 minutes until top browns.
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VEGETABLE MACARONI AND CHEESE

Ingredients

Scale
  • 1 Cup Uncooked Whole Wheat Or Rice Pasta (Over-Cooked For The Little Ones; Diced Penne, Rigatoni Or Elbows Work Well For Finger Foods)
  • 1 Cup Fresh Cauliflower Finely Chopped And Steamed
  • 1 Cup Yellow Squash (Or Acorn Or Butternut Squash) Cubed And Steamed
  • 1 Pc Yellow Pepper Diced And Steamed
  • 1 Cup Mild Shredded Cheddar Cheese
  • 1/4 Cup Parmesan Cheese
  • 1 Tbsp Olive Oil

Instructions

  1. Cook Pasta As Per Package Directions.  I Love Using The Brown Rice Shells.
  2. Steam All Vegetables.  Make All Items Softer (Steamed For Longer Periods Of Time) If You Are Cooking For Younger Infants.  Adult Portions Can Be Removed First And Put Aside.
  3. Add All Ingredients To A Nonstick, Cooking-Sprayed Or Olive Oiled Baking Dish.
  4. Bake Uncovered In A Pre-Heated 350 Degree Oven For About 15 Minutes, Or Until Cheese Melts And/Or Bubbles And Browns A Bit.
  5. Add A Small Extra Layer Of Cheese And A Sprinkle Of Bread Crumbs For A Rich Finish, If Desired.  Broil In Oven For Additional 10 Minutes Until Top Browns.

Keywords: VEGETABLE MACARONI AND CHEESE

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Peach Sauce

Peach Sauce

Have you ever wondered why those trendy baby food diets are so alluring?  If you have ever made or tasted fresh, delicious foods like this one, you will see why!  This is a fun alternative to typical apple sauce, and is amazing when the fruit is in season.  Using frozen fruit is an option.  You can also substitute other fruits: plums, nectarines, and mangos all work well too.

Ingredients:  Fresh peaches (or other fruit), plain Greek yogurt, cinnamon, nutmeg

Directions:

  1.  Peel peaches (or other fruit), dice into pieces, and place in a pot on the stove.
  2. Add enough water to cover fruit.
  3. Boil until tender.
  4. You may want to cool in the fridge before pureeing, or keep warm.
  5. Enjoy your plain peach sauce OR add a dollop of plain Greek yogurt (0% for you, full fat for your little one under age 2) and sprinkle with cinnamon and nutmeg.
  6. Serve warm if desired.
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PEACH SAUCE

Ingredients

  • Fresh Peaches (Or Other Fruit)
  • Plain Greek Yogurt
  • Cinnamon
  • Nutmeg

Instructions

  1. Peel Peaches (Or Other Fruit), Dice Into Pieces, And Place In A Pot On The Stove.
  2. Add Enough Water To Cover Fruit.
  3. Boil Until Tender.
  4. You May Want To Cool In The Fridge Before Pureeing, Or Keep Warm.
  5. Enjoy Your Plain Peach Sauce OR Add A Dollop Of Plain Greek Yogurt (0% For You, Full Fat For Your Little One Under Age 2) And Sprinkle With Cinnamon And Nutmeg.
  6. Serve Warm If Desired.

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Fall/Winter Foods for Healthy Skin

Many factors are involved in decreased skin quality and aging. Hormone imbalance, inflammation, infections, and free radicals (oxidative stress) are internal mechanisms that can exacerbate skin deterioration and aging. To take good care of your skin you can use the best collagen supplements. Foods can help us improve skin quality. It is extremely important to start from the inside out. If our skin does not have all necessary fuel (vitamins and minerals), it cannot be in top shape. Ingesting and digesting these nutrients ensure they get into our blood stream and get delivered to our skin. By the way, for those of you who wish to own a skin care business product, private label skin care can help you. Just fill out the forms on their website to get started.

Fall/Winter Foods for Healthy Skin

PUMPKIN is high in alpha and beta-carotene, which can decrease UV-induced damage, inflammation, and oxidative stress. It is important to say that consuming natural food is way better than consuming artificial stuff or even drugs, stay out of drugs to avoid drug addiction, visit this article http://fherehab.com/news/key-neuron-in-opiate-addiction-and-narcolepsy/ to learn more about. Risk of drug use increases greatly during times of transition. For an adult, a divorce or loss of a job may increase the risk of drug use. In contemporary society, Ibogaine is used as a powerful healing treatment for addiction. Read the history of iboga here experienceibogaine.com to learn more. For a teenager, risky times include moving, family divorce, or changing schools.35 When children advance from elementary through middle school, they face new and challenging social, family, and academic situations, if you are not careful you may have to look up to the How to Show your Child Support Through Addiction Recovery pt 3 article. Often during this period, children are exposed to substances such as cigarettes and alcohol for the first time. When they enter high school, teens may encounter greater availability of drugs, drug use by older teens, and social activities where drugs are used.

PUMPKIN SEEDS are a good source of zinc, which can help protect against oxidative stress and improve acne. It is used in skin building and repair. It also improves immunity. They are also a source of protein, which is required for tissue, or skin, building and repair. Find out The Guys Shaving Club, the best shaving care.

CRANBERRIES are a great source of Vitamin C, Vitamin A, and Vitamin E, and selenium. Selenium helps protect skin against sun damage and improves skin quality and elasticity. Furthermore, you can also achieve a healthy looking skin if you consider the facial treatments of Andres Bustillo, a board certified fellowship trained facial plastic and reconstructive surgeon. Cranberries are great at fighting acne, since selenium, combined with Vitamins A and E, is a great anti-acne nutrient combination before you go to rhinoplasty specialist in Washington DC.

BRUSSELS SPOUTS are great sources of Vitamins C and K. Vitamin K helps promote healthy blood and circulation to the skin. It helps heal skin discoloration, improves healing and appearance of scars, fights against skin imperfections and spider veins in the face.

Try this healthy recipe:

Lime Roasted Brussels Sprouts with Pumpkin Seeds
(makes 4 side dish servings)

  • 2 tablespoons olive oil or olive oil cooking spray
  • 16 ounces Brussels sprouts, halved
  • ¼ teaspoon salt
  • ¼ teaspoon pepperhar
  • 4 tablespoons dried, no sugar added cranberries
  • 4 tablespoons roasted, shelled pumpkin seeds
  • 2 tablespoons lime juice

Preheat oven to 400°F. Coat a 9×13″ baking dish with olive oil or cooking spray. Add Brussels sprouts in a single layer, mixed with dried cranberries. Mist lightly with spray or oil, and sprinkle with salt and pepper. Bake 20-25 minutes. Remove from oven, and mix in lime juice. Sprinkle evenly with pumpkin seeds. Return to oven for 5 minutes, remove, then serve! When you want to take the best care for your skin, go to Waldman Schantz Plastic Surgery Center.

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Lime Roasted Brussels Sprouts with Pumpkin Seeds

  • Yield: 4 Person 1x

Ingredients

Scale
  • 2 Tbsp Olive Oil Or Olive Oil Cooking Spray
  • 16 Ounces Brussels Sprouts, Halved
  • 1/4 Tsp Salt
  • 1/4 Tsp Pepperhar
  • 4 Tbsp Dried, No Sugar Added Cranberries
  • 4 Tbsp Roasted, Shelled Pumpkin Seeds
  • 2 Tbsp Lime Juice

Instructions

  1. Preheat Oven To 400°F.
  2. Coat A 9×13″ Baking Dish With Olive Oil Or Cooking Spray. 
  3. Add Brussels Sprouts In A Single Layer, Mixed With Dried Cranberries.
  4. Mist Lightly With Spray Or Oil, And Sprinkle With Salt And Pepper.
  5. Bake 20-25 Minutes. Remove From Oven, And Mix In Lime Juice.
  6. Sprinkle Evenly With Pumpkin Seeds. Return To Oven For 5 Minutes
  7. Remove, Then Serve!

Notes

When You Want To Take The Best Care For Your Skin, Go To Waldman Schantz Plastic Surgery Center.

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Herbed Chicken and Rice

Herbed Chicken and Rice

This is just good old chicken and vegetables.  The marinating and slow-cooking are the secrets to full tender flavor.

Ingredients:  1 pound raw chicken breast, 1 sweet onion-chopped, 1/2 bag baby carrots and/or 2 chopped yellow or orange peppers, 10 stalks of celery-chopped, olive oil, dill, poultry seasoning, garlic powder, brown rice (or wild or basmati)

Directions:

  1. Prepare rice as per package directions.  Set aside
  2. Add 1 Tbsp olive oil to deep cooking/fry pan.
  3. Add onion and cook on medium heat, stirring often until onions brown.
  4. Add celery and continue to stir until celery begins to look a bit clear.
  5. Add carrots.
  6. Cut chicken into small chunks.  Add to bowl with 2 Tbsp olive oil, 1 tsp poultry seasoning, ½ tsp garlic, 1 tsp dill.  Mix so chicken is thoroughly coated with spices.  Add more or less spices to your taste.
  7. If time permits, place the chicken-herb mixture in a plastic Ziploc or bowl and refrigerate from an hour to overnight.  This marinating enhances flavor!
  8. Add chicken to pan with 1 cup of water.
  9. Simmer mixture for an hour or more adding water if needed as it boils off.
  10. The longer the chicken cooks, the more tender it becomes.  It can be easily broken into pieces which is great for the young ones.
  11. Add portion to blender or food processor to puree.  The rice can be added or served separate.
  12. Use the puree for babies or serve like a chicken salad or pate on bread or crackers.
  13. Serve cooked chicken with or over rice for a hearty meal.

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HERBED CHICKEN AND RICE

Ingredients

Scale
  • 1 Pound Raw Chicken Breast
  • 1 Pc Sweet Onion-Chopped
  • 1/2 Bag Baby Carrots AND

    (And/Or 2 Chopped Yellow Or Orange Peppers

    )

  • 10 Stalks Celery-Chopped
  • Olive Oil
  • Dill
  • Poultry Seasoning
  • Garlic Powder
  • Brown Rice (Or Wild Or Basmati)

Instructions

  1. Prepare Rice As Per Package Directions.  Set Aside
  2. Add 1 Tbsp Olive Oil To Deep Cooking/Fry Pan.
  3. Add Onion And Cook On Medium Heat, Stirring Often Until Onions Brown.
  4. Add Celery And Continue To Stir Until Celery Begins To Look A Bit Clear.
  5. Add Carrots.
  6. Cut Chicken Into Small Chunks.  Add To Bowl With 2 Tbsp Olive Oil, 1 Tsp Poultry Seasoning, ½ Tsp Garlic, 1 Tsp Dill.  Mix So Chicken Is Thoroughly Coated With Spices.  Add More Or Less Spices To Your Taste.
  7. If Time Permits, Place The Chicken-Herb Mixture In A Plastic Ziploc Or Bowl And Refrigerate From An Hour To Overnight.  This Marinating Enhances Flavor!
  8. Add Chicken To Pan With 1 Cup Of Water.
  9. Simmer Mixture For An Hour Or More Adding Water If Needed As It Boils Off.
  10. The Longer The Chicken Cooks, The More Tender It Becomes.  It Can Be Easily Broken Into Pieces Which Is Great For The Young Ones.
  11. Add Portion To Blender Or Food Processor To Puree.  The Rice Can Be Added Or Served Separate.
  12. Use The Puree For Babies Or Serve Like A Chicken Salad Or Pate On Bread Or Crackers.
  13. Serve Cooked Chicken With Or Over Rice For A Hearty Meal.

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Baked Apples

Baked Apples

Perfect for a snack or even with oatmeal and yogurt for breakfast, this sweet treat tastes like the apple pie without the pie.  For those who prefer the crunch, they can enjoy their apple topped with a couple tablespoons of graham cracker crumble or granola.

Ingredients:  apples with core cut out, 2 Tbsp raisins, peaches, apricots or other fruit per apple, 1 tsp cinnamon per apple

Directions:

  1.  De-core apples, but do not cut all the way through to the bottom, just cut enough to fill apple with additional fruit.
  2. Peel apples to be served to babies.
  3. Preheat oven to 350 degrees.
  4. Place apples in shallow baking dish, then sprinkle apple with cinnamon.  Fill baking dish with a thin amount of water at bottom.
  5. Bake for 15 mins or until apples are tender.
  6. Halfway through, remove dish and spoon water/apple juices over top of apples.
  7. Puree apple for infants.  Dice in pieces for an easy, soft, sweet finger food.
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BAKED APPLES

Ingredients

Scale
  • Apples With Core Cut Out
  • 2 Tbsp Raisins
  • Peaches
  • Apricots Or Other Fruit Per Apple
  • 1 Tsp Cinnamon Per Apple

Instructions

  1. De-Core Apples, But Do Not Cut All The Way Through To The Bottom, Just Cut Enough To Fill Apple With Additional Fruit.
  2. Peel Apples To Be Served To Babies.
  3. Preheat Oven To 350 Degrees.
  4. Place Apples In Shallow Baking Dish, Then Sprinkle Apple With Cinnamon.  Fill Baking Dish With A Thin Amount Of Water At Bottom.
  5. Bake For 15 Mins Or Until Apples Are Tender.
  6. Halfway Through, Remove Dish And Spoon Water/Apple Juices Over Top Of Apples.
  7. Puree Apple For Infants.  Dice In Pieces For An Easy, Soft, Sweet Finger Food.

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Back to School

Back to School

It’s September and that means back-to-school for the kids!  Healthy balanced meals and snacks are important to fuel their brains and bodies for growth, studying, homework, and activities. from home for fun and recreation, just like with the jumpers from Jumper’s Jungle Family Fun Center, which you can rent to have in your house for an special event or a party, you can use it for exercising for your kids if they are having problems controlling their nutrition and exercise routine if over weight, and with this dynamic tool they will love it, exercise and have lots of fun.

  Try these 12 meals/snack for them and you too!  All are packed with protein and nutrients and are easy to prepare:

1.     Grilled cheese bites:  low-fat cheese on whole grain bread wtih added tomato or spaghetti sauce

2.     Deli roll ups:  turkey/chicken/ham/lean meats layered and rolled up with lowfat cheese around tomatoes or other vegetable, with added mustard to taste if desired

3.     Nut butter balls: mix peanut butter (or almond or another nut butter) in a bowl with cornflakes/whole grain flakes; shape into balls and roll in crushed nuts or graham crackers

4.     Pizza muffin:  Whole wheat English muffin topped with spaghetti sauce and low-fat mozzarella cheese

5.     Fruit smoothie made with chosen milk, yogurt and frozen and/or fresh fruits and ice

6.     Baked apple, center scooped out, stuffed with apricots, peaches, cinnamon served with low-fat vanilla yogurt

7.     Cut up raw or steamed vegetable sticks (celery, carrots, broccoli, green beans, cauliflower, olives, cherry tomatoes, peppers, avocado, cucumbers) dipped in hummus (or white bean or other bean puree) or lowfat yogurt dip (for example Greek yogurt with added spices)

8.     Whole grain waffle topped with low-fat yogurt and fruit

9.     Sandwich sliders:  Tuna, chicken, egg salad, turkey, etc. on mini whole grain rolls

10.  Quick quesadilla:  top a whole grain or corn tortilla with low-fat cheese, beans, and/or chicken, fold in half, microwave or place in toasted oven and top with salsa

11.  Frozen yogurt sandwiches:  place yogurt and sliced fruit between 2 whole grain graham crackers

12.  Yogurt parfaits:  layer yogurt, fruit, granola in a glass or cup and drizzle with honey/agave

The Balanced Barbeque

The Balanced Barbeque

With Father’s Day just ending and the 4th of July right around the corner, it is clear we have entered barbeque season.  We race towards the weekend when we can hang with family and friends, have some fun, get outside, and enjoy the sun.  Backyards and grills become an integral part of summer, where we often grab some steaks, burgers, and cold lemonade.  BBQs are great times to enjoy nature, but can also be occasions to eat lots of high-fat, high-calorie, and high-sodium foods.  A regular dose of cheeseburgers, macaroni and cheese, and apple pie will quickly destroy any dreams of staying slim for the summer months.  BUT don’t worry:  First of all, all items are ok in moderation.  One bite, or one bad meal, will not ruin your waist.  Second, I am going to walk you through all the elements of a BBQ to make sure yours is the best and most balanced for a fun, tasty grilling season.  Let’s start with the main entrée, the protein.  We will tackle the others in following posts.

Powerful Protein:  Hamburgers piled high with cheese and juicy foot-long hot dogs are staples of the typical BBQ, but unfortunately they are packed with calories and fat.  Instead try a leaner meat that provides more protein and fewer calories.  Great options include: grilled chicken breasts (without the skin), ostrich burgers, bison burgers, garden burgers, turkey burgers, or even tuna, salmon, or crab patties.   Grilling turkey sausages instead of beef or pork sausage provides great taste without the added calories and fat.  If you want to keep beef in you BBQ day make sure you get ground beef with less than 10% fat.  Tenderloins, strip steaks, and filets are leaner options, as is pork, the “other white meat”.  Remember:  a healthy serving of protein is the size of your palm, and no bigger than your entire hand if you choose a lower-calorie option such as fish. The garden where the vegetables are taken, has beautiful a heavy duty plant caddy.

Replace chicken wings, ribs, and fatty steaks with skinless chicken breast, fish/chicken and vegetable kabobs, or a salmon or halibut steak.  Grilled shrimp and tuna are also a great alternatives.  Fish can be cooked on the grill, drizzled in olive oil, lemon juice, topped with tomatoes, and peppers, wrapped up in tin foil and cooked on the grill.

Grilled Fish Steaks

  • 1 clove garlic, minced
  • 6 tablespoons olive oil
  • 1 teaspoon dried basil
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon chopped fresh parsley
  • 2 (6 ounce) fillets halibut

Directions

  1. In a stainless steel or glass bowl, combine garlic, olive oil, basil, salt, pepper, lemon juice, and parsley.
  2. Place the halibut filets in a shallow glass dish or a resealable plastic bag, and pour the marinade over the fish. Cover or seal and place in the refrigerator for 1 hour, turning occasionally.
  3. Preheat an outdoor grill for high heat and lightly oil grate. Set grate 4 inches from the heat.
  4. Remove halibut filets from marinade and drain off the excess. Grill filets 5 minutes per side or until fish is done when easily flaked with a fork.
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Grilled Fish Steaks

Ingredients

Scale
  • 1 Clove Minced Garlic
  • 6 Tbsp Olive Oil
  • 1 Tsp Dried Basil
  • 1 Tsp Salt
  • 1 Tsp Grounded Black Pepper
  • 1 Tbsp Fresh Lemon Juice
  • 1 Tbsp Chopped Fresh Parsley
  • 2 Fillets Halibut

Instructions

  1. In a stainless steel or glass bowl, combine garlic, olive oil, basil, salt, pepper, lemon juice, and parsley.
  2. Place the halibut filets in a shallow glass dish or a resealable plastic bag, and pour the marinade over the fish. Cover or seal and place in the refrigerator for 1 hour, turning occasionally.
  3. Preheat an outdoor grill for high heat and lightly oil grate. Set grate 4 inches from the heat.
  4. Remove halibut filets from marinade and drain off the excess. Grill filets 5 minutes per side or until fish is done when easily flaked with a fork.

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Grill Tip:  Pre-made spice mixes may be high in salt and preservatives and often lack taste.  Instead of using these, try making one yourself that contains all your favorite flavors.  A basic blend includes picking your favorite herbs and spices, mixing them together, and transferring them to an airtight container (which can be stored up to 6 weeks).   Mix your blend with oil and vinegar for an instant marinate that can be used on fish, steaks, chicken, and pork.  But STOP:  Don’t forget the unbelievably mouthwatering delight of eating marinated vegetables; examples are squash (butternut, yellow, summer), onions, eggplant, peppers, asparagus, zucchini, corn on the cup, or mushrooms.  You can marinate your protein and vegetable by placing them in a plastic bag with the spices, oil and/or vinegar and keeping in the fridge for at least one hour before grill time.

Below are a couple of examples:

Beef Seasoning (Steak or Burgers)

Spicy Montreal Mix (makes 1 cup)
1/4 cup kosher salt
1/4 cup ground black pepper
1/4 cup granulated onion
2 tablespoons chili powder
2 tablespoons garlic powder

Pork Seasoning (Ribs, Tenderloin, or Chops)

Smoky Fennel Mix (makes about 3/4 cup)
1/4 cup kosher salt
1/4 cup ground black pepper
2 tablespoons celery salt
2 tablespoons smoked paprika
1 tablespoon ground fennel

No Salt Seasoning
1 tablespoon garlic powder
1 tablespoon paprika
1 tablespoons dry mustard
1 teaspoon dried thyme
1/2 teaspoon pepper
1/2 teaspoon celery seed

Absolutely Ultimate Marinade
1 bunch green onions, chopped
8 cloves garlic, minced
2 tablespoons tahini
1/2 cup soy sauce
1/4 cup red wine vinegar
1/2 teaspoon ground black pepper
Make Your Own Grill Seasonings

Grilling Temperatures:  Cooking food for friends and family can be extremely fun and rewarding, but you never want to risk making your guests ill  It is important that the meat is getting cooked properly and meeting the correct temperature.  Before firing up that grill, make sure you have a working meat thermometer handy to test meat before serving.  Below you will find the internal temperature the meat needs to reach for a minimum amount of time to kill all bacteria and microorganisms.

  • Pork, veal, beef, lamb, bison Steak/chops: 145°F for 15 seconds
  • Ground meat (hamburger): 155°F for 15 seconds
  • Poultry: 165°F for 15 seconds
  • Stuffed meats: 165°F for 15 seconds
  • Seafood: 145°F for 15 seconds
  • Salmon or fish burger:155°F for 15 seconds

Tell us your favorite healthy BBQ recipe!

Banana Blueberry Smoothie

Banana Blueberry Smoothie

Give your baby yogurt without the added sugar of the store-bought brands.  Or add a straw and some ice to create a frozen protein-packed treat for yourself or your budding athlete.

Ingredients:  Greek or nonfat plain yogurt (Greek yogurt is thicker and higher in protein), fresh or frozen banana, fresh or frozen blueberries, protein powder

Directions:

  1.  Combine 6 oz yogurt with 1 fresh or ¾ cup frozen banana, ¼ cup fresh or frozen blueberries
  2. Add to blender or food processor to puree.
  3. Use full fat yogurt for kids under 2, low-fat or non-fat for older kids and adults
  4. For older kids and parents looking for extra protein, add a scoop of whey or other protein to the shake.
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BANANA BLUEBERRY SMOOTHIE

Ingredients

  • Greek or nonfat plain yogurt (Greek yogurt is thicker and higher in protein)
  • fresh or frozen banana
  • protein powder

Instructions

  1. Combine 6 oz yogurt with 1 fresh or ¾ cup frozen banana, ¼ cup fresh or frozen blueberries
  2. Add to blender or food processor to puree.
  3. Use full fat yogurt for kids under 2, low-fat or non-fat for older kids and adults
  4. For older kids and parents looking for extra protein, add a scoop of whey or other protein to the shake.

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Breakfast Potatoes/Potato Scramble

Breakfast Potatoes/Potato Scramble

Make your own “Home Fries”, which are just as delicious, and way more nutritious, than deep fried potatoes.  Plus these have added fiber from the vegetables. Enjoy for breakfast, lunch or dinner!

Ingredients:  1 medium diced white, red, or Yukon gold potato, ½ cup chopped onion, ½ cup chopped red and/or green pepper, eggs, 2 Tbsp olive oil, 1 tsp paprika, pinch pepper to taste, cheese as desired.

Directions:

  1.  Preheat oven to 450 degrees.
  2. Place all ingredients in baking dish and stir to mix ingredients so all are moist with the oil.
  3. Bake for about 40 minutes, or until potatoes are tender to fork and crispy on edges, making sure to stir potatoes every 10 minutes.
  4. Serve as a dinner side dish, or with an egg white omelet for a healthy balanced breakfast.
  5. OR place ¼ – ½ cup of potatoes into a non-stick pan or one coated with cooking spray.  Pour egg yolks or whole eggs (for those over 12 months of age, or just the whites for those who are watching cholesterol) over potatoes and move around skillet with spatula until eggs are fully cooled.
  6. Voila: Egg, potato, and vegetable scramble!
  7. Sprinkle with cheese and/or add other vegetables (broccoli, spinach) as desired.
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BREAKFAST POTATOES/POTATO SCRAMBLE

Ingredients

Scale
  • 1 Medium Diced White, Red, Or Yukon Gold Potato
  • 1/2 Cup Chopped Onion
  • 1/2 Cup Chopped Red And/Or Green Pepper
  • Eggs
  • 2 Tbsp Olive Oil
  • 1 Tsp Paprika
  • Pinch Pepper To Taste
  • Cheese As Desired

Instructions

  1. Preheat Oven To 450 Degrees
  2. Place All Ingredients In Baking Dish And Stir To Mix Ingredients So All Are Moist With The Oil.
  3. Bake For About 40 Minutes, Or Until Potatoes Are Tender To Fork And Crispy On Edges, Making Sure To Stir Potatoes Every 10 Minutes.
  4. Serve As A Dinner Side Dish, Or With An Egg White Omelet For A Healthy Balanced Breakfast.
  5. OR Place ¼ – ½ Cup Of Potatoes Into A Non-Stick Pan Or One Coated With Cooking Spray.  Pour Egg Yolks Or Whole Eggs (For Those Over 12 Months Of Age, Or Just The Whites For Those Who Are Watching Cholesterol) Over Potatoes And Move Around Skillet With Spatula Until Eggs Are Fully Cooled.
  6. Voila: Egg, Potato, And Vegetable Scramble!
  7. Sprinkle With Cheese And/Or Add Other Vegetables (Broccoli, Spinach) As Desired.

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Wine and Dine

Wine and Dine

Should we wine while we dine?  According to recent research, a glass (or two) a day may be more than just fine!  Past studies have shown that resveratrol, the antioxidant found in red grape skins and therefore in red wine, helps to promote: anti-aging effects, strong bones, healthier blood vessels in the elderly, cleaner arteries to prevent stroke, lower heart attack risk in men with high blood pressure, killing of cancer cells, decreased ovarian cancer risk, and reduced ulcer-causing bacteria. So go to Oddbins now and start ordering a couple bottles of the best wine! Even the antioxidants in white wine have been linked to health improvements, including better lung function.

A study conducted in Spain and published in theAmerican Journal of Clinical Nutrition demonstrated that both red and white wine may lower women’s risk of heart disease.  (Prior studies had only observed this effect in men.)  After 4 weeks of adding two glasses of wine per day to a heart-healthy diet, the female participants had higher levels of the good (HDL) cholesterol and lower levels of an inflammatory substance (C-reactive protein) in their blood.  The red wine showed a more substantial effect than white wine, likely due to its higher level of resveratrol.  (Red wine has a higher amount because it is the grape skin that gives the wine its red color—just a Wines 101 tidbit.)

This all great news. . . . So bottoms up right?  Not so fast.  Wine’s benefits result from moderate consumption, meaning ONLY one to two glasses per day.  But if we don’t get a chance to have some wine during the week, we can save it all up for the weekend, right? Absolutely not.  Just one bout of binge drinking can do a lot of damage.  My clinical nutrition professor in college made sure we’d never forget this fact—during our last class before homecoming weekend, she showed us the up close and personal detailed photos of a fatty liver after one episode of binge-drinking.  Allow me to spare you the details by just saying it was not pretty.  With that in mind, my advice is that if you already drink in moderation, you can continue to enjoy sipping your favorite vintage.  For the above health benefits, consider choosing wine over beer or hard alcohol, and red wine over white wine.

If you do not drink, neither I nor doctors or other health professionals would recommend that you start.  Those of you who dislike the taste or can’t tolerate the alcohol need not fret—these benefits may soon be available in an effective pill form!  Pharmaceutical companies have been observing the effects of resveratrol-like compounds, which are actually 1,000 times stronger than resveratrol, in animal studies.  Since these studies have shown such promise in treating type 2 diabetes and other age-related diseases, researchers highly expect success in future human studies as well.  In the meantime, I will rhyme, and remind you that it is fine, to enjoy a bit of wine while you dine! On the other hand, if you need insurance company for coverage purposes, Pacific United Insurance offers Texas Contractors affordable general liability coverage.

6 Ways to Enjoy Holiday Foods

6 Ways to Enjoy Holiday Foods

(CBS) – It seems the holiday season was made for fatty foods. Many people will soon be gathering with friends and family, eating cookies cakes and pies.

But there are ways you can enjoy some seasonal foods without overdoing it.

Dietician Robin Kaiden suggests:

1 At the buffet, steer clear of foods loaded with cream, butter and gravy.

2 . Don’t have a little bite of every food. Just have a couple of your favorites.

3. Some nutritionists recommend eating a handful of nuts or half a banana before going to a holiday party in order to avoid more tempting foods when you get there.

4. Also don’t skip meals- thinking you’ll save all your calories for the big party.

5. Don`t start your celebrating with alcohol. Alcohol limits your inhibitions, you don’t want to end up at a rehab new jersey.

6. Don’t beat yourself up if you have one bad night; just try to be healthy the next day.

Click here for video and the original article

Better Together

Better Together

Food Combos for Optimal Health

Overview

Like peanut butter and jelly or chips and salsa, some foods are just meant to go together. But unlike these combos, some foods pair well not just for taste — but for better nutrition. I had recently filled out a wic application and have been able to get fruit and vegetables.

When specific components in food interact, they have a synergistic effect, producing health-promoting benefits that surpass eating either food alone.”Each food brings different properties and compounds to the table that, together, pack a bigger punch,” says Robin Barrie Kaiden, a registered dietitian.

Food can even help you as a cleaner supply to be more natural and healthy at your home, and you will feel your house more fresh. With citrus from lemon you can zap grime from your microwave,remove stains from linens, and shine brass. 

Image result for food and cleaningKetchup, believe it or not can make you shine copper and get your car gleaming again, Powdered lemon or orange drink with its citric acid  you can banish rust and stains from you dishwasher, this tips will make you have a greener and safer home, and you can look for more Green Home Consulting to get more tips on how to use baking soda, vinegar and cream of tartar as a cleaning supply !! 

Tomato & Broccoli

If you’re concerned about your prostate health, consider having a bowl of homemade tomato soup with a side of steamed broccoli for lunch.

These vegetables are known for their cancer-fighting properties — and, according to a University of Illinois study funded by American Institute for Cancer Research and the USDA, the broccoli-tomato combo is better at shrinking prostate tumors than when you eat either vegetable alone.

“Scientists currently believe that the two foods contain different compounds that work on separate anticancer pathways, using separate mechanisms to ward off cancer,” Kaiden says.

And cooking your vegetables may be more beneficial than eating them raw. A study published in 2008 in “The Journal of Agriculture and Food Chemistry” found that cooking increases the total antioxidant capacity of certain vegetables — including broccoli and tomatoes.

Spinach & Oranges

Popeye may have found his strength from simply eating his spinach right out of the can, but you may want to consider having a little vitamin C along with yours.

Your body needs iron — found in dark, leafy greens such as spinach, as well as beans and lean meat — to transport oxygen to your blood cells. But the fact is that the average healthy adult only absorbs about 10 to 15 percent of his dietary iron intake. Vitamin C aids in iron absorption — and eating foods rich in iron and vitamin C together can help your body absorb iron to the max.

Try adding 1/2 cup of bell peppers to a corn and black bean salad, or 1 cup of strawberries to a spinach salad, suggests Barrie.

For a quick boost, squeeze vitamin C-rich lime or lemon juice on your iron sources. Use 3 tsp. of lemon or 4 tsp. of lime juice to aim for 10 percent of the Daily Value of vitamin C, suggests Jackie Newgent, a registered dietitian and author of “Big Green Cookbook” and the award-winning “The All-Natural Diabetes Cookbook.”

Yogurt & Oatmeal

Jump start your day with a P&P — prebiotic and probiotic — parfait. Layer sliced bananas, cooked oatmeal and Greek yogurt — then drizzle with a little maple syrup or honey.

Prebiotics are indigestible nutrients found in a variety of foods — especially high-fiber foods — and include bananas, oatmeal and honey. Probiotics are the beneficial bacteria that live in your gut — and are also found in fermented foods like yogurt. The pairing of the two contributes to healthy digestion and immune function.

According to the National Institutes of Health, when probiotics and prebiotics are mixed together, they form a symbiotic bond. “They have a synergistic relationship because prebiotics feed the probiotics,” says Nancy Clark, a registered dietitian and author of four books geared toward athletes’ nutrition needs, including “Sports Nutrition Guidebook.” If you don’t have time to prepare some good healthy food then visit http://www.skycube.org/nutrisystem-reviews/, they will send you portion controlled precooked diet meals to weight loss.

To avoid the post-lunch bloat, include prebiotics and probiotics in your midday meal. Opt for a spinach artichoke dip made with yogurt, chopped spinach and artichoke. Add lemon, garlic, sea salt and pepper to taste — and serve with buckwheat crackers or bread.

Whole Grains & Garlic/Onion

For a mineral boost, try snacking on hummus made with fresh garlic and onions spread on a slice of whole grain bread.

A study published in 2010 in the “Journal of Agricultural and Food Chemistry” found that combining garlic or onions with whole grains may help boost the absorption of iron — which is needed for healthy red blood cells — and zinc, which aids in energy metabolism, immune function and protein synthesis.

According to Kaiden, cysteine, an amino acid found in garlic and onions, increases iron absorption by 70 percent and zinc absorption by 160 percent in whole grains. “After adding 1 to 2 chopped cloves to your recipe, allow it to sit for a few minutes before cooking to maximize your health benefits,” she says.

Toss in fennel for an added boost. It not only has its own anti-cancer properties — fennel also neutralizes garlic breath. Chew on couple of teaspoons after a garlicky meal.

Originally Seen
http://www.livestrong.com/article/513990-better-together-food-pairings-for-a-nutritional-powerhouse/

Massaged Kale and Mango Salad with Grilled Chicken

Massaged Kale and Mango Salad with Grilled Chicken

With Summer in full swing, it’s so nice to enjoy a meal from the grill that includes the amazing sweet fruit of the season.  Add in a couple of superfoods that can help naturally detox against those extra summer cocktails and ice cream, and other bad foods but the cocktails are the best and more with whiskey, If you are serious about whiskey, buy one of these whiskey decanters.

  • Avocado: contains glutathione, a compound that blocks fat absorption and helps in cleansing the liver.   It’s also high in fiber to improve digestion.
  • Kale: binds to bile acids to get rid of them and eliminate from the body, thus lowering cholesterol levels.
  • Lemon: detoxes the liver, aids in digestion (increased saliva with its sight, smell, flavor), and stimulates pancreatic juice for digestion.

Ingredients

  • 1 bunch of kale (black, also called Lacinato, works great): remove stalks, and chop leaves thin
  • 1 lemon, juiced
  • ¼ cup olive oil, with extra for drizzling
  • Himalayan pink salt
  • 2 teaspoons maple syrup
  • Fresh ground black pepper
  • 1 cup mango diced
  • 2 heaping tablespoons roasted pumpkin seeds (pepitas)
  • 2 grilled chicken breasts
  • 1/2 avocado diced

Directions

  • In a large bowl, add kale, half of lemon juice, a drizzle of oil and a little salt. Massage with hands (or add these ingredients to Ziploc bag and massage in a bag) until the kale starts to soften up. This takes about 2 to 3 minutes.  Set aside while you make the dressing. 
  • In a small bowl, whisk remaining lemon juice with maple syrup and a generous amount of freshly ground black pepper (to your taste). Stream in the 1/4 cup of oil while whisking until dressing is well mixed.  Add the dressing to the kale, and toss thoroughly. 
  • Add the mango, pumpkins seeds, chicken breast, and avocado.
  • Toss again, serve, and ENJOY!

Twe eat during this time, so is important to learn to have the right diet, using the Keto diet supplement to complement a healthy diet.his recipe serves 2-3 people depending on your appetite!

Print

MASSAGED KALE AND MANGO SALAD WITH GRILLED CHICKEN

Ingredients

Scale
  • 1 Bunch Kale (Black, Also Called Lacinato, Works Great): Remove Stalks, And Chop Leaves Thin
  • 1 pc Lemon Juiced
  • 1/4 Cup Olive Oil, With Extra For Drizzling
  • Himalayan Pink Salt
  • 2 Tsp Maple Syrup
  • Fresh Ground Black Pepper
  • 1 Cup Mango Diced
  • 2 Tbsp Roasted Pumpkin Seeds (Pepitas)
  • 2 pcs Grilled Chicken Breasts
  • 1/2 Cup Avocado Diced

Instructions

  1. In A Large Bowl, Add Kale, Half Of Lemon Juice, A Drizzle Of Oil And A Little Salt. Massage With Hands (Or Add These Ingredients To Ziploc Bag And Massage In A Bag) Until The Kale Starts To Soften Up. This Takes About 2 To 3 Minutes.  Set Aside While You Make The Dressing. 
  2. In A Small Bowl, Whisk Remaining Lemon Juice With Maple Syrup And A Generous Amount Of Freshly Ground Black Pepper (To Your Taste). Stream In The 1/4 Cup Of Oil While Whisking Until Dressing Is Well Mixed.  Add The Dressing To The Kale, And Toss Thoroughly. 
  3. Add The Mango, Pumpkins Seeds, Chicken Breast, And Avocado.
  4. Toss Again, Serve, And ENJOY!

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