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- 1 whole grain tortilla
- 2 tablespoons of peanut butter or almond butter
- 1 small banana, sliced
- 1 handful of berries (blueberries, raspberries, etc.)
- sliced almonds or crushed walnuts to sprinkle on top
- ground cinnamon (optional)
- agave syrup (optional)
Lightly spread about 2 tablespoons of peanut butter on the tortilla and top with banana slices, berries, nuts and cinnamon. Lightly drizzle some agave syrup over all the ingredients if you want more sweetness.
Roll up into a wrap or burrito. Enjoy with a glass of cold almond milk.
Mini Taco Stuffed Peppers
Yield: Makes about 32 servings
- 1 1b extra lean ground beef (or ground turkey or chicken)
- 1 package (1 oz) Old El Paso™ taco seasoning mix
- 3/4 cup water
- 1-1/2 lbs mini bell peppers
- 1 cup Mexican blend cheese
- Cilantro Cream Sauce:
- 1/2 cup sour cream
- 1/2 cup fresh cilantro
- 1/2 teaspoon minced garlic
- 2 tablespoons lime juice
- Preheat oven to 350 °.
- Slice 1/3 of the pepper off lengthwise, reserving for later use. Seed the peppers. Peppers naturally have one side that is straighter than the other. When slicing the top of your bell peppers, try to slice the side that is curvier off so that the flat side remaining is the side we are stuffing.
- Chop the reserved peppers finely and set aside 3/4 cup.
- In skillet, cook beef and reserved 3/4 cup chopped peppers over medium-high heat 5 to 7 minutes, stirring occasionally, until beef is brown; drain. Stir in taco seasoning mix and water. Cook over medium heat 5-10, stirring occasionally. Let mixture slightly cool.
- Fill each pepper as full as possible with the beef mixture and place on a baking sheet. Bake peppers for 13-15 minutes.
- While peppers are baking, make the Cilantro Cream Sauce.
- For the Cilantro Cream Sauce: In a food processor, pulse the sour cream, cilantro, garlic, and lime juice until smooth. Chill in the refrigerator until ready to serve.
- Remove peppers from oven and top with cheese. Return to the oven for 1-2 minutes or until cheese is melted. Top with a dollop of cilantro cream sauce.
To dress up the peppers, place the Cilantro Cream Sauce in a small plastic bag. Snip the corner off with scissors and drizzle the peppers with the sauce in a zigzag design. The peppers can be assembled ahead of time and then popped in the oven when ready to bake. The Cilantro Cream Sauce is almost better when made a day ahead of time so the flavors can blend.
Chicken Parmesan Casserole Recipe
Yields: Makes: one 8x8 casserole dish
- 2 lbs chicken breast; cut into bite size pieces
- 1 jar (28 ounces) of marinara sauce
- 1/2 cup Parmesan cheese
- 1 1/2 cups shredded mozzarella cheese
- 1 cup panko or whole wheat bread crumbs
- 1-2 tablespoons olive oil
- fresh, chopped herbs (parsley, basil, oregano, etc), to taste
- salt and pepper, to taste
1) Preheat oven to 350 degrees.
2) Grease an 8x8 casserole dish with cooking spray.
3) Layer the chicken in the bottom. Dump in the marinara sauce and mix with the chicken. Next, top with cheeses until all the chicken is covered.
4) In a small bowl, mix the breadcrumbs, olive oil, fresh herbs and a dash of salt and pepper together.
5) Sprinkle the seasoned breadcrumbs on top.
6) Bake for about 20-25 minutes or until golden on top and bubbling on the sides. Check a piece of chicken from the center to make sure chicken cooked fully. It should as long as pieces weren’t too big.
**Freezer Meal Directions: Put casserole together and freeze it before baking. When you're ready to cook it, let it thaw in the fridge over night. If it's still slightly frozen in the middle, you'll just have to cook it longer than the recipe calls for or defrost a bit in the microwave before baking. Cover it with foil if the top gets too brown in the oven.
Healthy Honey Mustard
- 1/2 cup plain Greek yogurt (vegans can try coconut yogurt)
- 2 T yellow mustard
- 1 1/2 T raw honey (maple syrup to keep it vegan)
- 1 T lemon juice
- Whisk all the ingredients in a bowl.
Serve immediately or store in the fridge for later. I keep mine in recycled glass jam jars. It should last about a week. Super easy, right?
Dairy Free Ranch Dressing
- 1 cup cashews (I used raw and unsalted)
- 1/4 cup almond milk (If you like a super thick dressing, just omit the milk)
- 1 clove garlic minced (I do this using a microplane)
- 3 T chives finely chopped
- 3 T parsley finely chopped
- 3 tsp white wine vinegar
- salt to taste
- Place the cashews in water and soak overnight in the fridge.
- Drain and rinse the cashews and throw them in the blender with just enough water to cover.
- Blend them for about 1-2 minutes.
- Now add the rest of the ingredients and blend on low for another minute.
For more Healthy dressings click here
Lean Crockpot Chili
*To make it even leaner, try using ground turkey breast or ground chicken breast!
· 2 lbs. of ground beef (preferably 93% lean)
· 1 onion, diced
· 3 cloves of garlic, minced
· 1 red and 1 green bell pepper, both diced
· 1 cup of carrots, finely diced
· 1 yellow (or zucchini) squash, finely chopped
· 1 cup of celery, diced
· 1 jalapeno, minced
· (1) 28-ounce can of crushed or stewed tomatoes
· (1) 14-ounce can of diced tomatoes
· (1) 15-ounce can of tomato sauce
· **If you like your chili a little thinner, you can add chicken (or beef) broth to it to thin it out.
· Spices (If you don't like spicy foods, feel free to omit those spices!)
· 3 tbs. of chili powder
· 1 tbs. of oregano
· 1 tbs. of basil
· 2 tsp. of cumin
· 1 tsp. of salt
· 1 tsp. pepper
· 1 tsp. onion powder
· 1/2 tsp. of cayenne
· About 4 pieces of turkey bacon, cooked and crumbled
· 1 or 2 avocados, diced
· 1 tbs. part-skim cheese
1. Saute onions and garlic together in a large saucepan over medium heat
2. Add ground beef to the saucepan, and brown
3. Drain excess fat
4. Transfer the cooked onions, garlic and meat to your crockpot
5. Add all vegetables and spices (except garnish ingredients) to the crockpot
6. Give it all a good stir
7. Set crockpot to low and allow to slow cook for about 6 hours (or high for 3 hours)
8. Spoon into individual bowls
9. Garnish with crumbled bacon and avocado slices
10. Serve hot and enjoy!
Have fun with it and good luck!
Your International School of Louisiana 5K Spring Shuffle Team!
Delicious Quinoa Recipe
1 cup quinoa
2 cups raw spinach chopped
1 can garbanzo beans
1 organic carrot chopped
1 clove garlic crushed
red pepper flakes
juice of ½ - 1 lemon
¼ cup olive oil
Bring 2 cups of salted water to a boil. Rinse quinoa with got water for a few minutes then add to boiling water. Reduce heat to simmer once water comes to a boil. Stir quinoa, cover pot and let quinoa simmer for 12 minutes or until water has been absorbed. Add spinach to quinoa (throw it on top) during last 2 minutes of cooking so that it wilts.
While quinoa is cooking add lemon juice, olive oil, garlic, red pepper, carrot to the garbanzo beans and stir it together. When quinoa/spinach is ready add it to the garbanzo mixture while it is still warm. Taste and feel free to add more lemon, olive oil and red pepper if needed. Let it sit for a few minutes, then sprinkle a lot of feta on top and serve!
from Rachael Russo:
from Shannon Saavedra:
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Consult a doctor or other health care professional for diagnosis and treatment of medical conditions and before starting any exercise program or diet plan.
Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine.
When to check with your doctor
Although moderate physical activity, such as brisk walking, is safe for most people, health experts suggest that you talk to your doctor before you start an exercise program if any of the following apply:
· You have heart disease.
· You have asthma or lung disease.
· You have diabetes, or liver or kidney disease.
· You have arthritis.
You should also check with your doctor if you have symptoms suggestive of heart, lung or other serious disease, such as:
· Pain or discomfort in your chest, neck, jaw or arms during physical activity
· Dizziness or loss of consciousness
· Shortness of breath with mild exertion or at rest, or when lying down or going to bed
· Ankle swelling, especially at night
· A heart murmur or a rapid or pronounced heartbeat
· Muscle pain when walking upstairs or up a hill that goes away when you rest
Finally, the American College of Sports Medicine recommends that you see your doctor before engaging in vigorous exercise if two or more of the following apply:
· You're a man older than age 45 or a woman older than age 55.
· You have a family history of heart disease before age 55.
· You smoke or you quit smoking in the past six months.
· You haven't exercised for three months or more.
· You're overweight or obese.
· You have high blood pressure or high cholesterol.
· You have impaired glucose tolerance, also called pre-diabetes.