Posts Tagged ‘recipes’

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Healthy Spring Recipes

Friday, March 11th, 2011

 

While the spring season doesn’t technically kick off until March 21st, there is nothing wrong with celebrating the start of spring a few days early.

 

Research shows it is normal to pack on a few pounds throughout the winter months due to being cold and stuck indoors.  That is why now is the perfect time to start shedding that extra weight my friends!

 

We have found a few heart healthy spring recipes to help you and your family get ready for the beautiful spring season that is to come.

 

Spring Recipes

 

Heart Healthy Prize Winning Dish


Goodhousekeeping.com held a contest called Cook Your Heart out last August and out of 4,500 contestants, Jan Valdez from Chicago, IL took home the grand prize for top culinary chef recipe!  Her Tropical Citrus Shrimp Ceviche is the dish that wowed so many and she was nice enough to share her recipe on goodhousekeeping.com!

 

Tropical Citrus Shrimp Ceviche


Ingredients

  • 1-1/2 pounds medium shrimp, peeled and deveined
  • 2/3 cup fresh orange juice
  • 1/4 cup fresh lemon juice
  • 1/4 cup fresh lime juice
  • 1/4 cup unsweetened pineapple juice
  • 1 mango, peeled and diced
  • 1 cup diced jicama
  • 1/2 cup red onion, minced
  • 1 cup packed fresh cilantro leaves, roughly chopped
  • 1 jalapeno, minced
  • 1 avocado, peeled and diced
  • 1 Tbsp. extra virgin olive oil
  • 1/2 tsp. salt
  • 1/2 tsp. black pepper

 

Directions

  1. Bring a large pot of water to boiling. Add shrimp and cook until shrimp turn opaque throughout, 1 to 2 minutes. Drain and transfer shrimp to bowl of ice water; let stand until shrimp are cold. Drain shrimp well. Cut shrimp into 1/2-inch pieces and transfer to large bowl. Add all the juices; orange juice, lemon juice, lime juice, and pineapple juice; stir to combine. Cover and refrigerate for approximately 1 hour.
  2. Stir in mango, jicama, onion, cilantro, and jalapeno; cover and refrigerate 1 hour. Stir in avocado, oil, salt, and pepper and let stand 15 minutes before serving. Makes 12 appetizer servings.

 

Nutritional Information (per serving)

 

Calories … 109
Total Fat … 4g.
Saturated Fat … 1g.
Cholesterol … 84 mg.
Sodium … 205 mg.
Total Carbohydrate … 9 g.
Dietary Fiber … 2 g.
Sugars … 5 g.
Protein … 10 g.
Calcium … 28 mg.

 

If you happen to try any of these recipes, we would love your comments on how they turned out!  Enjoy!


Sources:

http://www.goodhousekeeping.com/food/healthy/heart-healthy-spring-recipes

http://www.military.com/military-fitness-center/2009-fitness-guide/avoid-adding-winter-weight.html

http://www.goodhousekeeping.com/food/healthy/winning-heart-healthy-recipes

http://www.goodhousekeeping.com/food/healthy/tropical-citrus-shrimp-ceviche

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417 Health Recipes: White Chili

Monday, January 10th, 2011

 

 

Recipe Summary:


Preparation time: 45 minutes
Active time: 10 minutes
Serving size: 6 servings, 1/3 cups each

 

 

 

Ingredients:

  • 1 tablespoon canola oil
  • 1 1/2 cups chopped onion
  • 2 4-ounce cans chopped green chiles
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/8-1/4 teaspoon cayenne pepper
  • 3 15-ounce cans great northern beans, rinsed
  • 4 cups reduced-sodium chicken broth
  • 4 cups diced cooked skinless turkey, or chicken
  • 2 tablespoons cider vinegar

 

Directions:

  • Heat oil in a large pot or Dutch oven over medium-high heat.
  • Add onion; cook, stirring occasionally, until softened, about 5 minutes.
  • Stir in chiles, oregano, cumin and cayenne. Cook, stirring occasionally, for 5 minutes.
  • Stir in beans and broth; bring to a simmer. Cook, stirring occasionally, for 20 minutes.
  • Add turkey (or chicken) and vinegar; cook for 5 minutes more. Serve.

 

Nutrition

Per serving:

  • 453 calories
  • 6 g fat (2 g salt, 2 g mono)
  • 68 mg cholesterol
  • 44 g carbohydrates
  • 0 g added sugars
  • 44 g proteins
  • 9 g fiber
  • 213 mg sodium
  • 965 mg potassium

 

Nutritional Bonus:

  • Niacin (80% daily value)
  • Fiber (45% dv)
  • Vitamin C (30% dv)
  • Iron (25% dv)

 

Exchanges:

3 starch, 1 vegetable, 5 very lean meat

 

Recipe from eatingwell.com

 

Sources:

http://www.eatingwell.com/recipes/white_chili.html

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No Need To Tell The Kids These Treats Are Healthy!

Monday, October 4th, 2010

October is usually considered a sugar overload for most people. It seems every where you turn there is some type of Halloween candy lurking in the shadows.

 

While it is hard to resist Milk Duds, Mike & Ike’s and even lolly pops, there are healthier “sweet treats” out there. Teach your kids early on that you can still make ghoulishly good treats, while putting a healthy spin on them.

 

Healthy Halloween Treats

Pumpkin Pancakes

Tipsy Tombstone Sandwiches

Devilish Deviled Eggs (These are gluten-free!)

Whole Wheat Bat Cookies

Pumpkin Seed Popcorn Balls

 

Full Recipe- Strawberry Ghosts


Ingredients

  • 30 fresh strawberries
  • 8 ounces of white baking chocolate, chopped
  • 1 teaspoon of shortening
  • 1/8 teaspoon of almond extract
  • 1/4 cup miniature semisweet chocolate chips

 

Directions

  1. Wash strawberries, pat with paper towel, until completely dry.
  2. In a microwave safe bowl, melt white chocolate and shortening at 50% power; until smooth. Once smooth, mix in extract.
  3. Single dip each strawberry in the white chocolate mixture, place on a wax-lined baking sheet (allow excess white chocolate to form the ghost’s tail).
  4. Immediately press the chocolate chips into coating for the ghosts’ eyes. Then freeze for 5 minutes.
  5. Again, in a microwave safe bowl, melt the remaining chocolate chips; stir until smooth. Dip a toothpick into the melted chocolate and draw a mouth on each face.

 

Nutritional Facts:

  • 1 strawberry equals ~54 calories
  • 3 grams of fat (2 grams of saturated fat)
  • 2 mg of cholesterol
  • 8 mg of sodium
  • 6 grams of carbohydrates
  • trace fiber
  • 1 gram of protein
  • Diabetic exchanges: 1/2 starch, 1/2 fat

 

This recipe was gathered from http://www.tasteofhome.com/recipes/Strawberry-Ghosts and actually published in Simple and Delicious magazine in October 2007.

 

 

What’s Your Guess??

 

How many calories do you think are in a pumpkin?! Find out:http://caloriecount.about.com/calories-pumpkin-i11422

 

In our October eNewsletter we will feature a story on the health benefits of cooking with pumpkin ingredients! If you haven’t signed up for our eNewsletter yet, visit http://www.fmwic.com and sign up today, it is not too late!

 

 

Sources:

http://www.craftjr.com/healthy-halloween-treats/

http://www.bhg.com/recipe/salads/tipsy-tombstone-sandwiches/

http://www.tasteofhome.com/recipes/Pumpkin-Pancakes-5

http://skinnychef.com/recipes/coco-bats

http://www.tasteofhome.com/recipes/Strawberry-Ghosts

http://www.foodnetwork.com/recipes/food-network-kitchens/sweet-and-spicy-pepitas-popcorn-balls-recipe/index.html

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417 Health Recipes: Baked Salmon Dijon

Monday, July 26th, 2010

INGREDIENTS:

• 1 cup sour cream, fat-free

• 2 tsp dried dill

• 3 Tbsp scallions, finely chopped

• 2 Tbsp Dijon mustard

• 2 Tbsp lemon juice

• 1½ lb salmon fillet with skin, cut in center

• ½ tsp garlic powder

• ½ tsp black pepper

• fat-free cooking spray as needed

DIRECTIONS:

1. Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to blend.
2. Preheat oven to 400° F. Lightly oil baking sheet with cooking spray.
3. Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper, then spread with the sauce.
4. Bake salmon until just opaque in center, about 20 minutes.

image placeholder Yield: 6 servings
Serving size: 1 piece
(4 oz)

Each serving provides:
Calories: 196
Total fat: 7 g

Saturated fat: 2 g
Cholesterol: 76 mg
Sodium: 229 mg
Fiber: less than 1 g
Protein: 27 g
Carbohydrate: 5 g
Potassium: 703 mg

Recipe from Department of Health & Human Services

http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/entrees2.html#7

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Healthy 4th of July Recipes

Wednesday, June 30th, 2010

 

It is hard to think Fourth of July is this Sunday! Before we know it summer will have come and gone. That is why you need to soak up the sun, warm weather and great summer food why you can!

 

So how are you going to celebrate America’s birthday?

 

If you are planning to prepare some of your favorite Fourth of July dishes for your family and friends, we wanted to provide you with some fun yet healthy Fourth of July recipes that are easy enough to prepare that even the kids can help!

 

Colorful 4th of July Dishes:

  1. Grilled Chicken with Cherry-Chipotle Barbeque Sauce
  2. Grilled Pizza with Pesto, Tomatoes and Feta
  3. Sweet-and-Sour Chicken Drumsticks
  4. Tomato-and-Olive Stuffed Portobello Caps
  5. Creamy Potato Salad
  6. Tex-Mex Summer Squash Casserole
  7. Raspberry-Almond Crumb Tart

 

For additional Fourth of July recipes, please visit: http://www.lifescript.com/Body/Food/Cook/7_Healthy_Fourth_of_July_Recipes.aspx

 

4th of July Recipes That The Kids Can Make:

  • All American Apple Pie Bars
  • Blue Pretzel
  • Red, White and Blue Fruit Brownies
  • Patriotic Gelatin Cups

 

For more kid friendly recipes, visit: http://www.apples4theteacher.com/holidays/fourth-of-july/kids-recipes/

 

Sources:

http://www.lifescript.com/Body/Food/Cook/7_Healthy_Fourth_of_July_Recipes.aspx

http://www.apples4theteacher.com/holidays/fourth-of-july/kids-recipes/

http://www.lifescript.com/Body/Food/Cook/7_Healthy_4th_of_July_Recipes.aspx

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417 Health Recipes: Spinach Salad for Spring & Summer

Monday, May 10th, 2010

INGREDIENTS:

• 3 cups baby spinach leaves, well washed and dried

• 1 cup seasonal fresh vegetables: raw sugar snap peas, strawberry halves, blueberries, and peach slices

• 3 Tbsp vinaigrette salad dressing, low-fat

• ½ tsp black pepper


DIRECTIONS: Place the spinach and seasonal fruits or vegetables into a large bowl. The more colors you add to your diet, the more nutrients you’ll get. Toss with the dressing and serve.


Nutrition Information:

Serves: 2 peopleEach serving provides:
(Nutritional information
includes strawberries in
salad):
 		Calories: 59
Total fat: 2 g
Saturated fat: 0 g
Carbohydrate: 10 g
Sodium: 250 mg
Fiber: 6 g


http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/appetizers.html#4

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St. Patrick’s Day: The Healthy Side of It!

Monday, March 15th, 2010

St. Patty's food_12188_20100207

Hosting a St. Patty’s day celebration this year? Here are seven healthy recipes to get your party started off right! And the best part is these recipes are ALL under 400 calories!! What more could your guest want…?

Well if they are still wanting dessert, you are also in luck because I have provided you with a few green desserts as well! (Some of these desserts DO go over the 400 calorie mark- but hey, that’s alright, it is ok to splurge at least once a week!) :)

7 Colorful Yet Healthy Recipes

  1. Red Potato Colcannon
  2. Corned Beef Hash
  3. Whole-wheat Irish Soda Bread
  4. Irish Lamb Stew
  5. Cheddar-Ale Soup
  6. Shandy (this is a drink)
  7. Trio of Peas

For the exact recipes and instructions, please visit: http://www.lifescript.com

Now for the deliciously green desserts!!

How about chocolate-mint grasshopper pie or green grasshopper parfaits?!  Not your cup of tea…then you should try this one!

Jello-O Mojito Granita

What you need:

  • 1 cup of boiling water
  • 1 pkg. of Jello (lime flavored gelatin) 3 oz.
  • 3/4 cup carbonated lemon-lime beverage
  • 1/4 cup of rum or water
  • 2 Tbsp. of thinly chopped fresh mint
  • 2 Tbsp. lime juice

How to make it:

STIRthe boiling water into gelatin mix & mix in a medium sized bowl for at least 2 minutes until completely dissolved.  Then stir in the remaining ingredients.

POUR into a 9 inch square pan.  Freeze for at least three hours, until firm.

SPOON frozen gelatin mixture into large bowl.  Beat with a mixer on high speed until smooth.  Store leftovers in airtight container in the freezer.

Nutritional facts:

  • Calories: 90
  • Sodium: 70mg
  • Sugars: 16 g
  • Carbohydrate: 16 g
  • Protein: 1 g

For an extended list of  fun green dessert recipes, visit:  http://www.kraftrecipes.com/recipes/holidays-and-entertaining/holidays/st-patricks-day/Pages/greenrecipes.aspx

Let the festivities begin!!

If you do end up trying any of these recipes for your St. Patty’s day, let me know how they turned out!  I would love to hear your feedback!

Sources:

http://www.lifescript.com/

http://www.kraftrecipes.com/

http://www.kraftrecipes.com/recipes/jell-o-mojito-granita-110754.aspx

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