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Barley Cauliflower Almond "Risotto"
Prep time: 10 minutes • Total time: 45 minutes • Makes 4 servings
• 1 head cauliflower
• 3-3 ½ cups chicken stock
• 1 Tbsp butter
• 1 leek, dark green removed, thinly sliced
• ⅔ cup pearl barley
• ¼ cup dry white wine
• 1 ½ tsp salt
• 2 sprigs fresh rosemary
• ¼ cup sliced raw almonds
1. Remove stem of cauliflower and cut into small florets. Place florets into a food processor and pulse until cauliflower resembles small couscous like grain. Set aside.
2. Heat chicken stock over medium in a small saucepan on back burner. Reduce heat to low and continue to simmer.
3. Heat butter in a large frying pan over medium heat. Add in leeks and cook until they are tender and fragrant. Stir in barley and add in white wine and salt. Increase heat to high and continue to stir until barley has absorbed all liquid in the pan.
4. Reduce heat to medium. Pour in ½ cup of simmering chicken stock and stir until liquid has been absorbed, about 5 minutes. Add in another ½ cup of stock and repeat.
5. Stir in cauliflower bits, almond meal and 1 cup of stock. Stir continuously until mixture is creamy and thick, about 10 minutes. Add ¼ cup of stalk at a time, until barley is cooked through and mixture is a thick porridge-like consistency.
6. Garnish with fresh rosemary and sliced almonds.
51 Healthy foods you can say "yes" to!
1.Acorn SSquash 26. Okra
2. Almonds 27. Oranges
3. Apples 28. Peaches
4.Apricots 29. Peanut Butter
5. Asparagus 30. Popcorn
6. Bananas 31. Pork Loin
7. Barley 32. Prunes
8. Beef Eye of Round 33.Quinoa
9. Blueberries 34. Romaine Lettuce
10. Bran Flakes 35. Salmon
11. Broccoli 36. Sardines
12. Brown Rice 37. Shredded Wheat Cereal
13. Brussel Sprouts 38. Spinach
14. Canola Oil 39. Strawberries
15. Cantaloupe 40. Sweet Potatoes
16. Carrots 41. Tea
17. Cauliflower 42. Tofu
18. Chicken Breast 43. Tomatoes
19. Collard Greens 44. Tuna
20. Cranberry Juice 45. Turkey Breast
21. Kale 46. Walnuts
22. Kidney Beans 47. Watermelon
23. Mackerel 48. White Fish
24. Milk (NON OR LOW FAT) 49. Whole Grain Bread
25. Oatmeal 50. Whole Grain Pasta
51. Yogurt (NON OR LOW FAT)
Chicken and Spinach Soup
2 tbsp. olive oil
2 cups diced carrots
1 medium onion, diced
2 cloves garlic, minced
2 cans (14.5 oz each) reduced sodium chicken broth
1 pkg (5 oz) Hodgson Mill garlic and herb quinoa and brown rice blend
2 cups yellow and red cherry or grape tomatoes
1/2 rotisserie chicken
1 bunch spinach, trimmed and rinsed well
1 can (15 oz) garbanzo beans, drained and rinsed
1/2 cup fresh basil, chopped
1/4 tsp salt
1/4 tsp black pepper
5 tbsp. shredded Parmesan
Whole grain crackers (optional)
1.Heat oil in a large lidded stockpot over medium heat. Add carrots and onion and cook 5 minutes. Stir in garlic and cook an additional 1 minute. Add chicken broth and 3 cups water. Bring to a boil over high heat.
2. Stir in quinoa-rice blend. Cover and reduce heat to medium-low. Simmer 15 minutes.
3.Meanwhile, quarter tomatoes and remove meat from chicken bones; discard skin and bones. Cut into bite size pieces ( you should have about 2 cups). Stir into soup along with spinach, garbanzo beans, basil, salt, and pepper. Cook 5 minutes.
4. Ladle soup into bowls and top each serving with 1 tbsp. shredded parmesan. Serve with crackers, if using.
Calories per serving: 391
Half and Half Lasagna
8 oz whole wheat noodles
1 butternut squash, peeled and cut into 1/4 inch rounds
2 TBSP olive oil
2 cups part-skim ricotta cheese
1 cup grated part-skim mozzarella cheese
1/2 cup shredded smoked Gruyere cheese
1/2 cup grated parmesan cheese
1 cup chopped fresh basil leaves
1 TBSP chopped fresh parsley
4 cups low sodium tomato sauce
1 lb. turkey sausage removed from casing, cooked, and crumbled.
Preheat oven to 350. Cook noodles according to package directions. On parchment lined baking sheet, spread squash slices in a single layer. Brush with olive oil and season with salt and pepper to taste. Bake for 20 to 25 minutes, remove from oven, and let cool. Mix the four cheese, basil, and parsley in a large bowl. Spread 1/2 cup tomato sauce on bottom of a 9 inch X 13 inch baking dish, and cover with 4 lasagna noodles, overlapping them so there are no gaps. Spread noodles with one third of cheese mixture, then a layer of squash, then 1 cup sausage. Spread any remaining sauce on top. Cover with foil and bake for 30 min. Uncover and finish baking for 15 more min. Top with additional Parmesan cheese and fresh basil, if desired.
Per serving: 360 calories
Jason Mraz's Guacamole
-4 ripe avocodos
-1/2 cup chopped fresh cilantro
1/3 cup finely chopped red onion
Road Trip: Stay Healthy Snacks
Beef Jerky: Packed with protein and low in carbs. Look for jerky with the least amount of sodium.
Snack Bars: Most deliver 200-250 calories, so they're filling and, unlike a bag of trail mix, they're pre portioned so you wont accidentally eat four servings. Watch for the sugary bars. Two healthy favorites made with whole ingredients like nuts and dried fruit are KIND bars and Larabars.
Nuts: They are full of healthy fats and deliver protein, both of which help keep your tummy from grumbling later in the trip. keep portions in check because calories from nuts can add up quickly.
String cheese: Skip the cheesy flavored snacks and go for the real deal. These pre portioned cheese sticks deliver protein, calcium and have less than 100 calories.
Fruit Popsicles: Most deliver around 100 calories, less than half of what you'll find in a typical candy bar. Even better: go for ones with no added sugar if you can find them.
Pina Colada Protein Smoothie
Prep Time: 5 min
- 3/4 cup frozen pineapple chuncks
- 3/4 cup honeydew chunks
- 3 oz coconut water
- 1/4 cup packed parsley and mint leaves
Combine all ingredients in a blender and blend until smooth.
- Makes one serving
- 132 calories., 0 g fat, 2g protein, 33 g carbs, 26 g sugar, 4g fiber, 0 g cholesterol
- Melon and Coconut water are diuretics, so they can help fight water retention. Pineapple has natural enzymes that may aid digestion.
Chopped Spinach Cobb Salad
10 Surprisingly Healthy Packaged Foods
1. Canned Beans: Canned beans pack an impressive amount of fiber and protein and can be a quick addition to meals. Pinto, kidney, cannellini (white kidney), black, Great Northern- these are all great sources of nutrition for your body. when your choosing your beans look for ones without added salt or seasoning.
2. Oats and Flaxseed:One cup of cooked oatmeal with 2 tablespoons of ground flaxseed will give you 8 grams of much needed fiber, as well as a dose of omega-3 fatty acids, which each protect your heart.
3. Frozen Vegetables:These can be nearly as nutritious as fresh and are conveniently prewashed and chopped. To ensure you're getting the maximum amount of vitamins and minerals available, use vegetables within a few weeks as some nutrients may begin to degrade over time. Steam or microwave your veggies to make sure you're not losing water soluble vitamins. Grab some edamame for a nutrient packed snack, heat up some chopped broccoli as a side dish or combine a stir fry mix with shrimp in a shallow pan and heat with a bit of olive oil or canola oil.
4. Frozen Berries: When it comes to meeting your daily fruit requirement, you cant beat frozen. Many frozen berries do not have added sugar, but some do. Double check that the ingredient list contains berries to make sure your not getting extra calories from refined sugars. you can add them to oatmeal, cereal, yogurt, or make a smoothie.
5. Granola Bars: Not every granola bar is good for you. Shop carefully and read labels to pick out the healthiest option. Check out the ingredients before buying. Some of the healthiest bars will be found near the products made for athletes or in the "natural foods" section. Brands that uses dates as their main sweetener can give you a good amount of fiber.
6. Soups: Soups that come in a can or carton can be healthy if you shop carefully. Many are packed with plenty of fat and added sodium, but some brands are lighter in both. A non-condensed, organic soup made with real vegetables is going to be the healthiest option. Watch out for high sodium soups and read labels for serving size.
7. Cereal: Breakfast cereal can be a toss-up. Either you're eating an overdose of sugar or you're getting a good amount of fiber and vitamins. Look for at least 5 grams of fiber per serving and keep in mind the amount of added sugar. You can even add more fiber by mixing in some plain bran cereal with your favorite lightly sweetened cereal.
8. Brown Rice: This fiber-rich grain is a great side for nearly any meat, bean, and vegetable or a combination of all three! Try it with kidney beans, diced tomatoes and cilantro, or top it with shrimp, steamed carrots and broccoli with your favorite low sodium sauce.
9. Tuna Fish Packed in Water: This convenient food high in omega-3 fatty acids and protein, and also gives you a good amount of vitamins D, and B-12.
10. Yogurt: This tangy concoction fount in the dairy aisle can be a great snack or breakfast staple. Many brands are advertising "natural" products that so not have any artificial colors or sweeteners, but what you choose should depend on your own preferences and nutritional goals. Make sure you check the label for calories to ensure you meet your daily goal.
For a Better Breakfast: Whole Wheat English Muffin with Peanut Butter & Honey
Adding a tablespoon or two of peanut butter with a touch of honey to a whole grain bagel or English muffin will provide protein and healthy fat to help you power through your busy morning!!
New ways to use protein powder:
When most people think of protein powder they think of protein shakes. There are many ways you can use protein powder to create healthy recipes and boost the protein contents!
11. No Bake Protein Bars