You are what you eat
Health Tips
Quick Breakfast Recipes:
Greek Yogurt Parfait
Ingredients: 1 cup uncooked grano, 12 cups water, divided1/4 cup orange blossom honey, 1/4 teaspoon kosher salt, 4 cups plain 2% Greek-style yogurt, 2 cups fresh berries (such as blackberries, blueberries, or sliced strawberries). 8 servings (store in fridge to eat throughout the week).
Procedure:
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Soak grano in 6 cups water overnight. Drain. Place in a medium saucepan with remaining 6 cups water over medium-high heat; bring to a boil. Reduce heat, and simmer 20 minutes or until grano is just tender. Drain well. Stir in honey and salt. Cool to room temperature.
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Spoon 1/4 cup yogurt into each of 8 parfait glasses. Top yogurt with 3 tablespoons grano and 2 tablespoons berries. Repeat layers with the remaining ingredients.
(alternatively, you could even get the yogurt parfait from McDonald's if you are running late, as it is healthy as well)
Peach Mango Smoothie
Ingredients: 2/3 cup frozen sliced peaches, 2/3 cup frozen mango pieces (such as Dole), 2/3 cup peach nectar,1 tablespoon honey, 1 (6-ounce) container organic peach fat-free yogurt
Procedure: Place all ingredients in a blender; process 2 minutes or until smooth. Serve immediately.
Honeyed Yogurt and Mixed Berries with Whole-Grain Waffles
Ingredients: 2 cups vanilla low-fat yogurt, 2 tablespoons honey, 2 cups fresh raspberries, 1 cup quartered small strawberries, 1 cup fresh blackberries, 1/3 cup sugar, 2 tablespoons fresh lemon juice, 4 frozen wholegrain waffles, toasted teaspoons toasted wheat germ
Preparation: Drain yogurt in a fine sieve or colander lined with cheesecloth for 10 minutes; spoon into a bowl. Add honey, stirring to combine.Combine berries, sugar, and juice; let stand 5 minutes. Place 1 waffle on each of 4 plates; top each serving with 1 cup fruit mixture, about 1/3 cup yogurt mixture, and 1 teaspoon wheat germ. Serve immediately.
Omelet with Tomatoes and Onions
Ingredients: 4 large eggs, 3/8 teaspoon kosher salt,1 tablespoon olive oil, 1/4 teaspoon brown mustard seeds, 1/8 teaspoon turmeric, 2 green onions, finely chopped,1/4 cup diced plum tomato, Dash of black pepper
Preparation:
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Whisk together eggs and salt.
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Heat oil in a large cast-iron skillet over medium-high heat. Add mustard seeds and turmeric; cook 30 seconds or until seeds pop, stirring frequently. Add onions; cook 30 seconds or until soft, stirring frequently. Add tomato; cook 1 minute or until very soft, stirring frequently.
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Pour egg mixture into pan; spread evenly. Cook until edges begin to set (about 2 minutes). Slide front edge of spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked egg mixture to come in contact with pan. Repeat procedure on the opposite edge. Continue cooking until center is just set (about 2 minutes). Loosen omelet with a spatula, and fold in half. Carefully slide omelet onto a platter. Cut omelet in half, and sprinkle with black pepper.
Breakfast Recipes
Lunch Recipes
Fresh Tomato Soup
Ingredients: 2 cups fat-free, less-sodium chicken broth, 1 cup chopped onion, 3/4 cup chopped celery, 1 tablespoon thinly sliced fresh basil, 1 tablespoon tomato paste, 2 pounds plum tomatoes, cut into wedges,1/2 teaspoon salt, 1/4 teaspoon freshly ground black pepper, 6 tablespoons plain low-fat yogurt, 3 tablespoons thinly sliced fresh basil
Procedure:
Combine first 6 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer 30 minutes. Place half of tomato mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining tomato mixture. Stir in salt and pepper. Ladle 3/4 cup soup into each of 6 bowls; top each serving with 1 tablespoon yogurt and 1 1/2 teaspoons basil.
Mr. Stripey Tomato, Arugula, and Pancetta Sandwiches
Ingredients: 2 tablespoons light mayonnaise, 1 tablespoon minced shallots, 2 teaspoons Dijon mustard,1/2 teaspoon minced fresh sage, 2 ounces pancetta, cut into 8 thin slices, cooking spray, 8 (1-ounce) slices rustic sourdough bread, toasted, 4 medium Mr. Stripey tomatoes, each cut into 4 (1/2-inch-thick) slices, 1 cup arugula
Procedure:
1. Combine first 4 ingredients in a bowl, stirring well.
2. Preheat oven to 400°. Arrange pancetta in a single layer on a baking sheet coated with cooking spray. Bake at 400° for 8 minutes or until crisp. Drain on paper towels.
3. Spread mayonnaise mixture evenly over bread slices. Top each of 4 bread slices with 2 pancetta slices, 4 tomato slices, and 1/4 cup arugula. Top sandwiches with remaining 4 bread slices.
Tuna Pan Bagnat Recipe
Ingredients: 1/3 cup finely chopped red onion, 2 tablespoons chopped pitted niçoise olives, 1 tablespoon fresh lemon juice, 1/4 teaspoon kosher salt, 1/4 teaspoon freshly ground black pepper, 1 (6-ounce) can premium tuna, packed in oil, drained, 1 hard-cooked large egg, chopped, 1/4 cup thinly sliced fresh basil, 2 teaspoons extra-virgin olive oil,1 (8-ounce) whole-wheat French bread baguette, 1 garlic clove, halved, 1 cup thinly sliced plum tomato (about 1)
Procedure:
Combine first 7 ingredients in a medium bowl. Combine basil and oil; stir with a whisk. Cut bread in half horizontally. Hollow out top and bottom halves of bread, leaving a 1-inch-thick shell; reserve torn bread for another use. Rub cut sides of garlic clove over cut sides of bread; discard garlic. Drizzle basil mixture evenly over cut sides of bread. Spoon tuna mixture on bottom half of baguette. Arrange tomato slices over tuna mixture. Cover with top half of baguette. Wrap filled baguette in plastic wrap, and let stand for 20 minutes. Cut filled baguette into 4 (3-inch) equal portions.
Roasted Red Pepper Spread Sandwiches
Ingredients: 1/2 cup finely chopped seeded cucumber, 1 (7-ounce) bottle roasted red bell peppers, drained and finely chopped, 3/4 cup (6 ounces) 1/3-less-fat cream cheese, softened, 1/3 cup (about 3 ounces) block-style fat-free cream cheese, softened, 3 tablespoons minced red onion, 1/4 teaspoon salt, 1 garlic clove, minced, 8 (1 1/2-ounce) slices whole-grain bread, 8 romaine lettuce leaves
Procedure:
Spread cucumber and bell peppers onto several layers of heavy-duty paper towels; let stand 5 minutes to drain excess moisture. Scrape into a medium bowl using a rubber spatula. Add the cheeses, onion, salt, and garlic; stir with a fork until well blended. Spread about 1/2 cup cheese mixture over 4 bread slices; top each serving with 2 lettuce leaves and 1 bread slice.
Chicken Salad with Olive Vinaigrette
Ingredients: 1 cup uncooked Israeli couscous, 1/4 cup chopped pitted kalamata olives, 2 tablespoons chopped fresh flat-leaf parsley, 1 tablespoon chopped capers, 2 tablespoons extravirgin olive oil, 1 tablespoon fresh lemon juice, 1/4 teaspoon salt, 1/4 teaspoon freshly ground black pepper, 1 garlic clove, minced, 2 (7-ounce) packages 98% fat-free chicken breast in water
Procedure: Cook couscous according to package directions, omitting salt and fat. Drain and rinse with cold water.Combine olives and next 7 ingredients (olives through garlic) in a large bowl, stirring with a whisk. Add couscous to olive mixture; toss gently to coat. Stir in chicken just before serving.
Dinner Recipes
Beef Stir-Fry with Avocado Salad
436 calories, 28g protein, 30g carbohydrate, 26g fat (7g saturated), 10g fiber
Ingredients: 12 ounces beef tenderloin, cut into thin strips, 1/4 cup freshly squeezed lime juice, 1 tablespoon plus 1/2 teaspoon chili powder, 1 tablespoon vegetable oil, 1 medium sweet onion, thinly sliced, 1 red bell pepper, thinly sliced, 1 poblano, thinly sliced, 1/2 teaspoon salt, 1/2 teaspoon black pepper, 1 can black beans, rinsed and drained, 1 avocado, diced, 1/4 cup Cojita cheese, crumbled, 1/4 cup cilantro plus more for garnish, chopped, Corn tortillas (optional)
Procedure:
In a bowl, combine beef, 2 tablespoons lime juice, and 1 tablespoon chili powder; set aside. Heat oil in a large skillet. Add onion, bell pepper, and poblano and saute 5 minutes, stirring occasionally. Add beef and marinade to vegetables and cook 3 to 4 minutes. Season with salt and black pepper. In another bowl, combine beans, avocado, cheese, 1/4 cup cilantro, and remaining lime juice and chili powder. Garnish beef and vegetables with remaining cilantro. Serve with avocado salad and warmed tortillas if desired.
Lemon-Thyme Chicken with Sauteed Vegetables
327 calories, 28g protein, 16g carbohydrate, 13g fat (3g saturated), 5g fiber
Ingredients: 4 tablespoons lemon juice, 1 tablespoon chopped garlic, divided, 1 tablespoon chopped fresh thyme, divided, Salt, Freshly ground black pepper, 1 pound chicken breast tenders, lightly pounded, 4 teaspoons canola oil, 1 medium shallot, sliced, 1 1/2 cups frozen shelled edamame, thawed, 11/2 cups grape tomatoes, halved, 2 medium zucchini,1/3 cup crumbled feta
Procedure: In a ziplock bag, combine 3 tablespoons lemon juice, 2 teaspoons garlic, and 2 teaspoons thyme; season to taste with salt and black pepper. Add chicken tenders, seal the bag, and gently turn to coat. Set aside. Heat 2 teaspoons canola oil in a large skillet over medium-high heat. Add shallot, remaining garlic, edamame, and tomatoes; saute 4 minutes. Use a vegetable peeler to slice zucchini into long ribbons. Add zucchini and remaining lemon juice and thyme to vegetables in skillet; saute 2 to 3 minutes. Transfer to a serving bowl, stir in feta, and season with salt and black pepper to taste. Add remaining oil to skillet. Remove chicken from marinade and saute 2 to 3 minutes a side or until cooked through. Serve with vegetables.
Southwestern Pizza (you can even make pizza a little more healthy)
488 calories, 28g protein, 72g carbohydrate, 12g fat (5.4g saturated), 16g fiber
Ingredients: Nonstick cooking spray, 1 12-inch 100% whole wheat pizza crust, 1 cup prepared tomato salsa, 1 1/4 cups shredded reduced-fat 2 percent mozzarella, 1 1/3 cups canned black beans, drained and rinsed, 1 small sweet red pepper, seeded and thinly sliced (about 2/3 cup), 2 scallions, trimmed and thinly sliced, 1/4 cup cilantro leaves for garnish (optional)
Procedure: Heat the oven to 450 degrees. Coat a baking sheet with cooking spray. Place crust on sheet and top with salsa, 1 cup mozzarella, beans, sliced red pepper, and scallions. Top with remaining 1/4 cup cheese. Place pizza in oven and bake 8 to 10 minutes or until mozzarella is melted. Remove from oven and garnish with cilantro if desired. Cut into six slices and serve.
Snack/ Dessert Recipes
Chocolate Mint Pudding
Ingredients: 3 cups fat-free milk, 1/2 cup packed fresh mint leaves (about 1/2 ounce), 2/3 cup sugar, 1/4 cup cornstarch, 3 tablespoons unsweetened cocoa, 1/8 teaspoon salt, 3 large egg yolks, lightly beaten, 1/2 teaspoon vanilla extract, 2 ounces semisweet chocolate, choppedMint sprigs (optional)
Procedure: Heat milk over medium-high heat in a small, heavy saucepan to 180° or until tiny bubbles form around edge (do not boil). Remove from heat; add mint. Let stand 15 minutes; strain milk mixture through a sieve into a bowl, reserving milk. Discard solids. Return milk to pan; stir in sugar, cornstarch, cocoa, and salt. Return pan to medium heat; bring to a boil, stirring constantly with a whisk until mixture thickens.Place egg yolks in a medium bowl; gradually add half of hot milk mixture, stirring constantly with a whisk. Add egg mixture to pan; bring to a boil, stirring constantly. Cook 1 minute or until thick. Remove from heat; add vanilla and chocolate, stirring until chocolate melts. Pour pudding into a bowl; cover surface of pudding with plastic wrap. Chill. Garnish with mint sprigs, if desired.
Happy-Hour Hummus
Ingredients: 5 tablespoons water, 1/4 cup fresh lemon juice, 1/4 cup tahini (roasted sesame seed paste), 3 tablespoons olive oil, 1/2 teaspoon salt, 2 (15-ounce) cans chickpeas (garbanzo beans), rinsed and drained, 1 garlic clove, crushed1/2 teaspoon paprika (optional), Fresh chopped flat-leaf parsley (optional), 1 tablespoon pine nuts, toasted (optional)
Procedure: Place first 7 ingredients in a food processor; process until smooth, scraping sides as necessary. Spoon hummus into a bowl. Sprinkle with paprika, parsley, and pine nuts, if desired.
Blueberry Peach Ice Pops
Ingredients: 2/3 cup sugar, divided, 3 tablespoons fresh lemon juice, divided, 3 cups fresh blueberries, 1 cup peeled, pitted, and sliced peach (about 1 large peach), 1/3 cup heavy whipping cream
Procedure: Combine 3 tablespoons sugar, 2 tablespoons fresh lemon juice, and berries in a food processor, and process until smooth. Strain mixture through a fine-mesh sieve over a bowl, pressing to extract juices, and discard solids. Place the remaining 1 tablespoon juice and peach in a food processor; process until smooth. Place cream in a large bowl; beat with a mixer at high speed until soft peaks form. Gradually add remaining sugar, beating until stiff peaks form. Stir one quarter of whipped cream into peach mixture. Gently fold remaining cream into peach mixture; chill. Divide half of the blueberry mixture evenly among 10 (4-ounce) ice-pop molds. Top with lid. Freeze 25 minutes or until set. Uncover and top each serving with peach mixture; top with lid. Insert craft sticks into center of each mold; freeze for 25 minutes or until set. Uncover and top each serving with remaining blueberry mixture. Freeze for 4 hours or until thoroughly frozen.
