HEALTHY RECIPES
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INGREDIENTS
- 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)
Directions
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
Ingredients
- 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
Instructions
- 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
Ingredients
- 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
Instructions
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
Ingredients
- 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
Instructions
- 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
Ingredients
- 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
Instructions
- 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
STRAWBERRY BANANA OATMEAL SMOOTHIE
PREP TIME
TOTAL TIME
Author: What The Fork Food Blog
Recipe type: Drinks, Smoothies
Serves: 1 Serving
INGREDIENTS
- ½ C oatmeal
- 1½ C milk (regular, almond, or coconut)
- ½ C frozen strawberries (about 5-6 whole)
- 1 banana
- ¼ tsp vanilla extract
- Handful of ice
- 1-2 Tbsp honey to taste, optional
- 1 scoop of protein powder (optional)
INSTRUCTIONS
- Add oatmeal to blender and blend until it becomes a fine powder. Add remaining ingredients to the blender and blend until smooth. Serve immediately.
________________________________________________________________________________
Lean Crockpot Chili
*To make it even leaner, try using ground turkey breast or
ground chicken breast!
Ingredients
·
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
Garnish (optional)
·
About 4 pieces of
turkey bacon, cooked and crumbled
·
1 or 2 avocados, diced
·
1 tbs. part-skim
cheese
Instructions
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!
___________________________
Athena Antippas-
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
feta
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:
________________________________________________________________
Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. All reasonable care has been used in compiling the information but make no warranty as to its accuracy. However, please note that ISL does not endorse the organizations sponsoring linked websites and articles and we do not endorse the views they express or the products/services they offer.
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.
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