A Salad a Day

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Salads are a go-to healthy lunch for many of us. They can be an easy way to add protein, fruits, and vegetables to your diet. We all know though that salads can get boring! Here’s some recipe combinations from the blog barefeetinthekitchen.com so you can eat a salad every day and like it!

Vegetable options:

Ingredients

(any combination of the below ingredients will keep nicely for several days in the refrigerator)

  • chopped greens: (a mix of romaine, spring mix, spinach, arugula, or butter lettuce )
  • tomatoes: sliced or chopped
  • cucumber: sliced or chopped
  • corn: canned, frozen, or fresh
  • bell peppers: sliced thin or chopped small
  • red onions: sliced thin
  • green onions: sliced thin

Protein options:

  • ground beef or ground turkey: cooked and seasoned generously with Mexican spices or taco seasoning
  • taco meat with black beans and corn
  • pulled pork or carnitas: shredded and chopped bite-size
  • cooked or roasted chicken: shredded or diced
  • ham: diced
  • hard boiled eggs: chopped
  • canned tuna fish: drained well
  • cooked shrimp or fish
  • beans: black, kidney, or pinto beans

Topping options:

  • cheese: shredded, diced, or crumbled
  • avocado: sliced or diced
  • fruits: diced apples or pears, orange slices, fresh berries
  • plenty of crunch: croutons, tortilla chips, or Fritos
  • fresh lime
  • salt and pepper
  • salad dressing of your choice: Italian, Poppyseed, White Balsamic Vinaigrette, Ranch

Instructions:

Prep the vegetables and place in serving size containers. Add a paper towel to each box to help the produce last longer. Place in the refrigerator until ready to eat.

When ready to eat:

Warm the protein of your choice and chop bite-size, if needed. Add the protein to the pre-made salad greens and vegetables. Add the toppings of your choice. Squeeze lime generously over the salad, sprinkle with salt and pepper. Or toss with your favorite salad dressing. Enjoy!

Try topping your salads with these combinations:

Carnitas (or pulled pork), avocado, cotija cheese, lime, salt, and pepper

Grilled chicken, bacon, hard-boiled egg, cheddar cheese, ranch dressing

Chicken, berries, feta cheese, almonds or walnuts, poppyseed dressing

Tuna fish, strawberries, avocado, lime, salt, and pepper

Chicken or bacon, red grapes, shaved parmesan cheese, candied walnuts, white balsamic dressing

Taco meat, beans, corn, avocado, shredded Mexican cheese blend, lime, salt, pepper

* Don’t forget to add plenty of crunch to each salad!

Carrot-Zucchini Cake with Coconut-Cream Cheese Frosting

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Are you dreading the Easter holiday because you’re afraid to ruin your diet? Don’t be! Myrecipes.com has many wonderful recipes that are great for family gatherings and who would guess your holiday dish has half the calories? Consider adding this Carrot-Zucchini Cake with Coconut-Cream Cheese Frosting to your menu. Yum!

Ingredients:

  • 9 ounces white whole-wheat flour (about 2 cups)
  • 1 1/2 teaspoons baking powder
  • 1 1/2 teaspoons baking soda
  • 1 1/2 teaspoons ground cinnamon
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground nutmeg
  • 3/4 cup granulated sugar
  • 1/2 cup dark brown sugar
  • 1/2 cup canola oil
  • 3 large eggs
  • 1 cup grated carrot
  • 1 cup grated zucchini
  • 3/4 cup drained canned crushed pineapple in juice
  • Cooking spray
  • 4 ounces 1/3-less-fat cream cheese, softened
  • 1 tablespoon unsalted butter, softened
  • 2 cups powdered sugar
  • 1/2 cup flaked sweetened coconut, toasted

Instructions:

  1. Preheat oven to 350°.
  2. Combine first 6 ingredients in a bowl. Combine sugars, oil, and eggs in a separate bowl, stirring with a whisk. Stir carrot, zucchini, and pineapple into sugar mixture. Add flour mixture to sugar mixture; stir until moistened. Spoon batter into a 13 x 9-inch metal baking pan coated with cooking spray. Bake at 350° for 33 minutes or until done. Cool on a wire rack.
  3. Combine cream cheese and butter in a bowl; beat with a mixer until smooth. Add powdered sugar; beat just until smooth. Spread evenly over top of cake. Sprinkle with coconut flakes. Cut into 16 pieces.

Nutritional Information:

  • calories 292
  • fat 11.3 g
  • sat fat 2.9 g
  • monofat 5.4 g
  • polyfat 2.3 g
  • protein 4 g
  • carbohydrate 44 g
  • fiber 2 g
  • cholesterol 42 mg
  • iron 1 mg
  • sodium 243 mg
  • calcium 55 mg
  • sugars 33 g
  • Added Sugars 31 g

Clean Eating Chicken Chili

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Are you in need of a good, clean recipe? Try this Chicken Chili recipe we found on thebewitchinkitchen.com. It’s low in fat, packed with protein, and so delicious!

 Ingredients:

  • 1 tbsp olive oil
  • 1 lb ground chicken
  • 1 onion, chopped
  • 1 red bell pepper, diced
  • 1 cup chicken broth
  • 1 can black beans
  • 1/2 cup frozen corn
  • 1 can fire roasted tomatoes (14oz)
  • 1 can tomato paste (roughly 1/4 cup)
  • 1/4 cup applesauce
  • 1 tbsp ground chili powder
  • 1 tsp cumin
  • 1 tsp oregano
  • 1 tsp thyme
  • 1 tsp garlic
  • 1/2 tsp cayenne

Instructions:

  1. Heat a large pot over medium heat and add the olive oil. Once that is heated add the ground chicken and scramble fry until it’s cooked (about 7-8 minutes). Add the onion and red bell pepper and cook for 3 minutes.
  2. Add the rest of the ingredients and bring to a boil.
  3. Cover the pot and bring it down to a simmer for 50 minutes. Check on it at the 30 minute mark to give it a good stir.

 

 

Slow Cooker Sweet and Spicy Satsuma Turkey

If you haven’t already invested in a slow cooker, then you definitely need to! It’s such a time saver and there are so many different things you can make with it that I bet you never even knew you could. For example, we found this amazing recipe for sweet and spicy satsuma turkey, and it’s only 277 calories! Thanks to myrecipes.com, check it out below:

Nutritional Information

  • Calories 277
  • Calories from fat 0.0 %
  • Fat 5.7 g
  • Sat fat 1.4 g
  • Mono fat 2 g
  • Poly fat 1.6 g
  • Protein 28.6 g
  • Carbohydrate 24.7 g
  • Fiber 1.8 g
  • Cholesterol 109 mg
  • Iron 2.8 mg
  • Sodium 398 mg
  • Calcium 59 mg

Ingredients

  • 3 cups thinly sliced red onion (1 large onion)
  • 3/4 cup riesling or other slightly sweet white wine
  • 2/3 cup fresh orange juice (2 large oranges)
  • 1/3 cup orange marmalade
  • 2 teaspoons tamarind paste
  • 1/2 teaspoon crushed red pepper
  • 3 3/4 pounds bone-in turkey thighs, skinned
  • 2 teaspoons five-spice powder
  • 1 teaspoon salt
  • 1 tablespoon canola oil
  • 2 cups fresh Satsuma mandarin orange sections (about 7 oranges)
  • 1 1/2 tablespoons cornstarch
  • Sliced green onions (optional)

Preparation 

  1. Combine first 6 ingredients in a 5-quart oval electric slow cooker.
  2. Rinse turkey with cold water; pat dry. Sprinkle turkey with five-spice powder and salt. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add turkey; cook 3 to 4 minutes on each side or until browned. Place turkey in a single layer over onion mixture in slow cooker, overlapping slightly. Add orange sections. Cover and cook on LOW for 4 hours.
  3. Remove turkey from slow cooker. Remove bones from turkey; discard bones. Place turkey on a platter. Pour cooking liquid and orange sections into a medium saucepan, reserving 1/4 cup cooking liquid. Combine reserved cooking liquid and cornstarch in a small bowl, stirring with a whisk until smooth. Stir cornstarch mixture into orange mixture in saucepan. Bring to a boil; cook, stirring constantly, 1 minute or until sauce thickens.
  4. Serve sauce over turkey. Sprinkle with green onions, if desired.

Stay Warm With Some Turkey Meatball Spinach Tortellini Soup

Nothing helps warm you up better than a delicious bowl of hot soup! What’s even better is not feeling guilty after eating it.

Thanks to skinnytaste.com, check out this healthy recipe for some turkey meatball spinach tortellini soup:

  • Servings: 6
  • Size: 1 1/2 cups
  • Calories: 271
  • Fat: 9 g
  • Carb: 26 g
  • Fiber: 3 g
  • Protein: 20 g
  • Sugar: 3 g
  • Sodium: 1064 mg
  • Cholesterol: 89 mg

Ingredients:

For the Meatballs:

  • 10 oz 93% ground turkey
  • 2 tbsp seasoned whole wheat breadcrumbs
  • 2 tbsp grated parmesan cheese (Parmigiano Reggiano)
  • 2 tbsp parsley, finely chopped
  • 1 large egg
  • 1 clove garlic, minced
  • 1/8 tsp kosher salt

For the soup:

  • 1/2 tbsp unsalted butter
  • 2 stalks of celery, chopped
  • 1 small onion, chopped
  • 1 large carrot, peeled & chopped
  • 2 cloves of garlic, minced
  • 4 (14.5 oz) cans reduced sodium chicken broth (I used Swansons)
  • 1 small Parmigiano-Reggiano rind (optional)
  • 9 oz refrigerated spinach cheese tortellini (Buitoni) fresh ground black pepper, to taste
  • 3 cups loosely packed baby spinach
  • fresh grated Parmigiano-Reggiano for topping

Directions:

Combine the ground turkey, breadcrumbs, egg, parsley, garlic, salt and parmesan cheese. Using your (clean) hands, gently mix all the ingredients well until everything is combined. Form small meatballs, about 1 tbsp each, you’ll get about 20 to 22.

In a large nonstick pot or Dutch oven, melt the butter over medium-low heat. When melted, add the celery, onion, carrot & garlic. Cover and reduce heat to low and cook for approximately 8-10 minutes until vegetables begin to soften.

Add the chicken broth and parmesan rind and increase heat to medium-high and bring to a boil. When broth boils, season with black pepper to taste. Reduce heat to medium and gently drop in the meatballs. Cook about 4 minutes.

Add the tortellini and simmer until cooked according to package directions, about 7 minutes.

Once cooked, remove the rind, and add the baby spinach. Stir to combine and serve topped with fresh grated Parmigiano Reggiano.

Low-Fat Eggnog

Eggnog is the classic go-to holiday drink this time of the year, so you certainly don’t want to miss out! Luckily for all of us we found this amazing low-fat recipe that is a must try.

Check out the recipe below courtesy of foodnetwork.com:

Total Time: 20 min

Prep: 20 min
Yield: 6 servings

Ingredients:
2 cups nonfat milk
2 large strips orange and/or lemon zest
1 vanilla bean
2 large eggs plus 1 egg yolk
1/3 cup sugar
1 teaspoon cornstarch
White rum or bourbon (optional)
Freshly grated nutmeg, for garnish

Directions:

Combine 1 1/2 cups milk and the citrus zest in a medium saucepan. Split the vanilla bean lengthwise and scrape out the seeds; add the seeds and pod to the saucepan and bring to a simmer over medium heat. Meanwhile, whisk the eggs, egg yolk, sugar and cornstarch in a medium bowl until light yellow.

Gradually pour the hot milk mixture into the egg mixture, whisking constantly, then pour back into the pan. Place over medium heat and stir constantly with a wooden spoon in a figure-eight motion until the eggnog begins to thicken, about 8 minutes. Remove from the heat and immediately stir in the remaining 1/2 cup milk to stop the cooking. Transfer the eggnog to a large bowl and place over a larger bowl of ice to cool, then chill until ready to serve.

Remove the zest and vanilla pod. Spike the eggnog with liquor, if desired, and garnish with nutmeg.

Per serving (1/2 cup): Calories 90; Fat 2 g (Saturated 1 g); Cholesterol 96 mg; Sodium 59 mg; Carbohydrate 13 g; Fiber 0 g; Protein 5 g

Diet Friendly Stuffing Recipe

Thanksgiving is later this month and we can usually count on there being some delicious food during the celebrations! Staying on a diet can be a challenge around the holiday season but there are ways to help stay on track. One way is to incorporate some healthy recipes into the thanksgiving meal plan. Check out this low fat stuffing recipe from food.com.

Nutrition Information:

  • Serving size: 1 (118g)
  • Servings per recipe: 8

(Amount per serving):

  • Calories 178.9
  • Calories from Fat 41
  • Total Fat 4.6 g
  • Saturated Fat 1.7 g
  • Cholesterol 11.4 mg
  • Sodium 903.2 mg
  • Total Carbohydrate 29.6 g
  • Dietary Fiber 7.9 g
  • Sugars 4 g
  • Protein 9.9 g

Ingredients:

  • 1tablespoon unsalted butter
  • 4ounces sweet Italian turkey sausage, casings removed
  • 1 cup mushroom, chopped
  • 2 medium onions, chopped
  • 3 celery ribs, chopped
  • 1cup celery leaves, chopped (from inner celery ribs)
  • 1lb reduced-calorie whole wheat bread, cut into 1/2-inch cubes and dried overnight (or in the oven)
  • 1cup fresh parsley leaves, chopped
  • 2 teaspoons poultry seasoning
  • 1 1teaspoons salt
  • 12teaspoon fresh ground black pepper
  • 1 1cups turkey broth or 1 12 cups chicken broth, as needed
  • 12cup egg substitue

Directions:

  1. In a big skillet, brown the sausage bits gently in half the butte, reduce heat to medium.
  2. Add chopped or minced onions, mushrooms, celery, and celery leaves.
  3. Cook, stirring often, until the onions are golden, about 8 minutes.
  4. Scrape the vegetable mixture into a big bowl; mix in the bread cubes, parsley, poultry seasoning, salt, and pepper.
  5. Gradually stir in broth combined with the egg substitute, until the stuffing is evenly moistened but not soggy.
  6. Transfer stuffing to a lightly buttered casserole dish; drizzle with additional broth and remaining melted butter as desired, cover, and bake in a preheated 350° oven for 30-45 minutes.

Cinnamon Apple Chips

Satisfy that fall apple craving with this delicious and healthy cinnamon apple chips recipe. Thanks carriesexperimentalkitchen.com for this awesome recipe!

Serves: 4

Ingredients:

  • 4 Apples, cored and sliced ⅛” thick (I used McIntosh)
  • 1­2 tsp. Ground Cinnamon
  • 1­2 tsp. Granulated Sugar
  • If needed, Cooking Spray

Instructions:

  1. Preheat oven to 200 degrees fahrenheit.
  2. Add the sliced apples to a large bowl; then coat the apples with the cinnamon and/or sugar.
  3. Spray a baking sheet with cooking spray and line the apples flat on the pan. You may need to use two pans so that they are not overlapping.
  4. Bake 2­3 hours until the chips are dry yet still soft. Allow to cool completely before placing them in an air tight container for up to 4 days (if they last that long!).

Nutrition Information:

  • Calories: 88
  • Fat: 0g
  • Carbohydrates: 23.9g
  • Sugar: 18.4g
  • Fiber: 5.4g
  • Protein: 0g

Oven Baked Zucchini Chips

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Looking for a crunchy snack to replace your bag of chips? Here is a tasty option for you to try out. Thanks to skinnyms.com for this delicious recipe!

Prep Time: 10 mins

Oven: 425 degrees

Total Time: 50 mins

Makes 4 servings

Ingredients:

  • 1 large zucchini, cut into 1/8” slices
  • 1/3 cup whole grain breadcrumbs or Panko
  • ¼ cup finely grated parmesan cheese, reduced fat
  • ¼ teaspoon black pepper
  • Sea Salt to taste
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon cayenne pepper
  • 3 tablespoons low-fat milk

Combine in a small mixing bowl, breadcrumbs, parmesan cheese, black pepper, salt, garlic powder, and cayenne pepper. Dip zucchini slices into milk and dredge into bread crumbs to coat both sides. Note: It may be necessary to press crumbs onto zucchini slices to ensure the crumbs stick.

Arrange zucchini on a non-stick cookie sheet and lightly mist with a non-stick cooking spray.

If using a rack, place rack on a cookie sheet. Bake 15 minutes, turn over and continue baking until golden, approximately 10-15 minutes (being careful not to burn). Allow to cool to room temperature before storing in an airtight container.

TIP: Zucchini Chips will continue to get crispier while cooling.

NOTE: For gluten free chips, use gluten-free bread crumbs.

Calories: 99 | Total Fat: 3 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 13 | Carbohydrates: 12 g | Sodium: 241 mg | Dietary Fiber: 2 g | Sugars: 2 g | Protein: 6 g |

No-Bake 100-Calorie Peanut Butter Energy Balls

You will want to try these AMAZING snack balls! Not only do they provide you with energy but they also can help fulfill that sweet craving you may have. You can also modify anything with this since there’s no baking required. Thanks to theconsciousdietitian.com for this awesome recipe!
Prep Time: 10 min

Total Time: 50 min
Makes 22 snack balls

Ingredients:

2/3 cup shredded toasted coconut, unsweetened

1 cup whole rolled oats*

1/2 cup natural peanut butter

3 tbsp. flaxseed, ground**

1/2 cup dried, sour cherries***

1/2 cup sunflower seeds, unsalted

1/4 cup honey

3/4 tsp vanilla extract

2 tbsp. water (optional)

*oats are OK on a gluten free diet but standard oats are not appropriate for those with Coeliac Disease

**purchase whole flaxseeds and grind them yourself to ensure all the nutrients are intact and the flaxseeds have not gone rancid. They are simple to grind in a coffee grinder or magic bullet.

***if you do not have dried sour cherries, dried cranberries can be used instead.

Directions:

If your coconut is not already toasted, you will have to turn the stove on and give it a quick toast. This helps to intensify the flavor. To do this, heat a frying pan on medium heat and add the coconut. Watch carefully as it will burn quickly. Toss around the frying pan for about 1 minute, or until golden brown.

Combine all ingredients except for the water in a large mixing bowl. Cover and let sit in the refrigerator for about half an hour. Once it has sit for half an hour check it, and if the mixture seems to dry add the water. You want the mixture to stick together, and not be too crumbly.

Now the fun begins! Roll into 22 small, equal sized balls. They should be about 1.5″ diameter.

Store in an airtight container and keep refrigerated for up to 1 week, or freeze them and take them out as needed.

Nutrition Information:

Calories 94cal

Carbohydrate 10g

Fiber 2g

Sugar 5g

Protein 2.5g

Fat 5.5g

Saturated Fat 2g

Potassium 90mg

Calcium 12mg