Showing posts with label #veggies. Show all posts

Monday, December 17, 2012

Quick Tips to eating healthy when Pregnant

Making smart food choices can help you have a healthy pregnancy and a healthy baby!

Don't skip breakfast! If you are feeling sick, start with 100% whole-grain toast. Eat more food later in the morning.

Eat foods high in fiber! Veggies, fruits, whole grains, and beans. (Green Peas, Broccoli Raspberries, Pears, Whole-wheat Spaghetti, Oatmeal, Black Beans, Lentils)

Choose healthy snacks! Low-fat Greek yogurt with fruit, or low-fat cottage cheese with fruit, whole wheat crackers and low-fat cheese, fresh veggie platter with peanut butter.

Limit your caffeine! Try having flavored water or just water instead of soda! Drink decaf tea or coffee.

Friday, December 14, 2012

The Water Bar

Start with Flat Water or Sparkling Water

You can add in any of the following to make a yummy water cocktail:

Lemon Wedge
Lime Wedge
Orange Slice
Strawberry Slices
Kiwi Slices
Cucumber Slices
Frozen Grapes
Watermelon Cubes
Dash of fruit juice, cranberry, orange, grapefruit
Mint Leaves
Basil
Grated Ginger
Rosemary
Crushed Ice
Ice Cubes Raspberry mint ice

Tuesday, October 9, 2012

Serves 2

1 Tbsp plus 1 tsp olive oil
1/2 c finely chopped red onion
1/2 c finely chopped red bell pepper
1/4 tsp salt
1/4 tsp ground black pepper
1 oz of chopped ham or turkey bacon (about 3 TBSP)
2 large eggs,
3 large egg whites
1 Tbsp chopped parsley leaves

Add 1 tsp olive oil to cast iron skillet, add onion, bell pepper, and salt and pepper. Cook about 5 minutes. Stir in the ham and cook until heated through. Transfer the mixture to a bowl and wipe out the skillet.
Preheat broiler to low. Lightly beat the eggs together. Heat the remaining 1 Tbsp olive oil, swirl in pan to insure it is fully coated up to 1/2 inch on the sides as well. Add the eggs and onion mixture and mix the ingredients. Cook for 2 minutes (or until the bottom is set). Place the pan under the broiler and cook until firm on top (about 1 minute). Let is stand 1 minute. Slice into 4 wedges and serve. Sprinkle parsley on top.

Calories: 233
Fat: 15g
Protein: 14
Carbs: 8.6

Warm to your soul Chili!

Chili is one of the dishes that actually is fun to make and healthy to eat. I love trying different ways to make Chili! Spice it up, or substitute your favorite lean meat or textured vegetable protein. Experiment with different beans and legumes. It's also great for using up those soon to spoil veggies. Try to avoid certain popular mix-ins like cheese and sour cream that add more fat than flavor.

1 lb. ground chicken/turkey, extra-lean (or make it without meat and use buglur wheat)

1 large onion, chopped

2 cloves garlic, chopped

1 bell pepper, chopped

2 stalks of celery, chopped

28 oz of fresh tomatoes diced

2 tbsp of tomato paste

1 bay leaf

12 oz of fresh tomato juice

2 cans (15 oz.) black beans or tri colored beans, rinsed

2 tsp. chili powder (or more to taste)

Salt and pepper to taste

In a large saucepan, brown ground turkey. Spoon out any excess fat. Add onion, garlic, celery, and pepper, and sauté until veggies about 5 minutes. Add remaining ingredients and simmer at least 30 minutes. The longer it's cooked the better! Can be served immediately (although leftovers are great, too). Serve with hot sauce to taste. Serves 4.

Who doesn't love pumpkin in the fall!

Did you know that pumpkin is an extremely good source of vitamins A and C, essential for maintaining good eyesight and a healthy immune system, high in potassium, manganese, copper and one of the B vitamins, riboflavin, considerable amounts of magnesium, phosphorus, iron, folate, vitamins E and B6, niacin, thiamin and pantothenic acid — and is low in salt, cholesterol and saturated fat.