Healthy Bites

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2020 Update:

As most of my regular readers on the blog have seen me through a lifestyle of eating transformation. I have lost almost 40 pounds and I haven’t starved myself but have refocused how I eat. I feel eating healthy is an individual journey. It is one that has to be customized to what our mental objective can work with our own body. What I have discovered works best for me is portion control instead of deprivation of any particular food. I remain focused on making good choices but if I cook a carbohydrate, I only take a spoonful to taste. As I said, some people might not have discipline to only take a few bites, but for me, it satisfies my thoughts of why can’t I have some of that. The key is to find what works for your thought process and your health.

 

Healthy Bites Update:

In an effort to continue on my healthy eating program, I am endeavoring to journey on LCHF program and in the near future I will incorporate many recipes I create using their format of ingredients, charts of what to eat and avoid, and links to groups which can be helpful. This page has a lot of great info and recipes so feel free to scroll down. I have inserted the links to other chefs, bakers, and cooks for downloading their recipes.

One of the best tips I can give you comes from my decorating days: DECORATE YOUR HEALTHY FOOD. I  have assembled several photos not for recipes but for displaying healthy food in colorful ways to have people post “Wow, that looks yummy, looks so delicious, or you are getting me hungry.” This creates an invitation to want to eat healthy. See if you agree looking at the simple ways of arranging food on “my practical china….Chinette”

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I have been a member of a great healthy eating conscious group created and maintained by Debra Ayers Brown and her talented daughter Meredith Brown. I am including the link to their group which you have to be invited to join but it is wonderful and I highly recommend you to check it out. Here is the facebook link to the group:

Driven to Wellness

Add a little crunch back to your lunch…

LCHF Doritos Style Chips

INGREDIENTS:

For the Chips:

1 cup flax meal

2 T almond meal

½ cup water

¼ t sea salt

For the Seasoning:

1 T paprika

1 T onion powder

1 T garlic powder

½ T nutritional yeast

1 T lime juice

INSTRUCTIONS:

1. Preheat the oven to 325°F and prepare a baking sheet with parchment paper.

2. Heat a skillet to medium heat.

3. Add the ingredients for the chips to the skillet. Using a wooden spoon, stir the dry ingredients together with the water until it forms a sticky dough. If the dough isn’t sticking, add 2 tablespoons of water at a time until it forms.

4.Turn off the heat.

5.Transfer the dough from the skillet to a large sheet of parchment paper. Place another large sheet of parchment paper over the top of the dough. Using a rolling pin, roll the dough to ¼ inch thickness.

6.Use a pizza cutter to cut the dough into one large circle. Then slice the dough into 12 triangles.

7.Combine the dough scraps with your hands and form into a ball. Cover again with the parchment paper and roll into a ¼ inch thickness. Cut the dough into a circle again using the pizza cutter, then slice into 12 triangles.

8.Place the triangles on the prepared baking sheet.

9.Bake for 12-15 minutes, or until crispy. Remove from the oven and cool on the baking sheet.

10. While the chips are cooling, mix the dry seasonings together in a glass jar or bowl.

11.Sprinkle the chips with lime juice, then place the chips one by one in the seasonings and shake it around to coat. Place back on the baking sheet and repeat for all the chips.

Serve immediately or store them in a sealed container for up to 2 days.

#LCHFRecipeCards #LCHFFauxDoritos #LCHFDoritoCrunch

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For all of you who are trying to eat healthy but love bread, here is a recipe for Keto Biscuits:

Low Carb Keto Biscuits – Kirbie’s Cravings

Garlic Seared Shrimp using Packaged Mixed Green Salad with Radishes and Snow Peas

I placed butter and a tsp of garlic butter spread in a medium skillet. When melted I added 2T Worcestershire sauce, 1 T Steakhouse sauce, 1T Brown Stevia (in place of Brown Sugar), and when high boil begins add 1T. Corn starch and then get to rolling boil and add paper towel dried steamed peeled shrimp, and allow it to caramelize. Once it looks like the picture, take it out of pan without juice. Add to salad

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For tonight, to go with my leftover Hurricane chicken I am adding Prosciutto Wrapped Asparagus from allrecipes.com Healthy and elegant dish.

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How to make low carb taco shells or salad bowls

Cream Cheese Bacon Stuffed Poppers made in a few minutes by combining 1 pkg softened cream cheese, 2 T Mayo, 4 slices crumbled cooked bacon, 2 T grated sweet onion, 1 T Worcestershire sauce, 1t. Chili Pepper Sauce, 1/2 t. onion salt, 3 T pecan pieces and stuffing peppers after removing any seeds or veins.  Place on baking sheet and spray with cooking spray and then sprinkle sea salt and black pepper. Bake for 20 minutes at pre-heated 350 degrees or until peppers are wrinkled and filling is seeping out. Easy and oh so yummy!

Salads are always a winner in eye appeal dishes. When I add berries and nuts in my salads, even the grandchildren eat their salads. I keep the nuts raw and try to stay within the blue berry or strawberry options. A light vinaigrette dressing is the best but this one can be eaten without a dressing. Yes, it is that good and tasty.

Week of June 30, 2018

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Garden Fresh Salsa made with our own garden tomatoes:

8 cups of chunked garden tomatoes (look at photo on how to peel without peeling with caption to tell you how to do it easily)

1 purple onion chopped in small pieces

1/2 chopped each Red, Green, and Yellow bell pepper (I sauteed slightly in a small non stick pan on stove to make it softer & lighter in flavor/optional)

1 small bunch of finely chopped fine fresh cilantro

2 Jalapeno peppers de-seeded and chopped very fine (wash hands and don’t touch face)

3 cloves minced fresh garlic

1/8 cup fresh lime juice (more or less to taste)

Sugar (if desired but if tomatoes are sweet, not necessary) 1 TSpoon if needed

1 t. ground cumin or slightly more if you are making it with 10 cups of tomatoes

Pink Sea Salt and Ground Black Pepper to taste

Mix together and allow to sit in refrigerator until chilled.

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Spaghetti Squash Lasagna with Broccolini

Ingredients:

1 2 ½ – 3 lb pound spaghetti squash, halved lengthwise and seeded

4 tsp extra-virgin olive oil

2 cups broccolini, chopped

4 cloves garlic, minced

¼ tsp crushed red pepper

2 tbsp water

1 cup shredded part-skim mozzarella cheese, divided

¼ cup shredded parmesan cheese, divided

¾ tsp Italian seasoning

½ tsp salt

¼ tsp ground pepper

Directions:

Position racks in upper and lower thirds of oven; preheat to 450°F.

Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)

Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.

Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir 3/4 cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining 1/4 cup mozzarella and 2 tablespoons Parmesan.

Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.

Makes 4 servings

Per serving: 1 ounce protein, 3 vegetables, 3 condiments, 1 healthy fat ( you will need a leaner or leanest with this)

Week of June 23, 2018

Healthful salad and antipasto tray…..Colorful and tasty with healthy eating in mind:

My garden furnished Celebrity Tomatoes, green peppers, burp-less cucumbers to which I added cole slaw mix, fresh greens including butter lettuce, green onions, boiled eggs, cheddar cheese, crisp bacon, and seasonings. Talk about freshness! Wow Garden BLT salad takes it over the top.

Week of June 10, 2018

Mediterranean Pasta 

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Week of May 21, 2018

Garlic Ginger Seared Shrimp Bacon Butter Salad

Shrimp steamed, peeled and chopped without tails. Chop into bite size pieces.

Bacon, fried crisp in pan (drain all but 2 T. bacon grease) Place on paper toweled plate until time to assemble salad and chopped in medium bite pieces.

In pan with drippings, add 1/3 stick butter, minced garlic to taste, Chili Pepper Sauce (about 2 T), Horseradish Sauce (about 2 T), 2t. Liquid Smoke, 1/4 cup Ginger Dressing. Bring to sizzling stage and drop shrimp into pan and sear. This process is only about 2 minutes. With open hole spatula take up shrimp and leave the remainder of sauce for dressing.

Assemble soft buttery salad mix in bowl, and add chopped pecans, chopped green onions, garden tomatoes, sharp cheddar cheese (you can add whatever you like in greens and cucumbers, etc. for your individual creativity). Add chopped shrimp and bacon and drizzle dressing with sea salt and milled black pepper.

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Sweet Potato Chick Pea Salad by Tasty (visit site by clicking on link)

Millerville Garden Update: Fresh Garden Tomatoes Growing Beautifully. Over 40+ tomatoes at various stages of growth.

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Week of April 22, 2018

Southern Country-fried Belle Lemon Thyme Chicken

Prepared in Power Air Fryer Oven

4 boneless chicken breasts

Rub on chicken after mixing paste before placing on racks in Power Air Fryer Oven with the following:

In a small bowl mix together 1 T. Avocado oil; ¼ cup melted butter; 2 T. Bone sucking mustard; 1 small bunch of fresh lemon thyme chopped; 1 small bunch cilantro; 1 clove garlic chopped (more if desired); 1T. Dukes Mayo; 1 T. Lemon Juice; 3 T. grated Parmesan cheese; 3 turns of ground Himalayan Salt with Chili; Pepper; 1 splash Honey Balsamic Vinegar; 1 t. onion powder.

Place on racks and set for chicken 350 degrees for 25 minutes.

Place on plates and garnish with curly parsley if desired. I used the leftover paste, added 1 T. Dukes Mayo and thinned with a small amount of heavy cream for sauce.

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This is why we love to “herb” it and you will find growing fresh herbs is easier than you think and ooh lah lah the difference it makes to eat healthy.

Here are our herb garden with Sweet basil, cilantro, mint, 2 parsleys (split leaf and curly), thyme and rosemary. This is only a little over two weeks growth. I will harvest a lot in the near future and dehydrate a lot in my Power Air Fryer Oven which has a dehydration time cycle. I still have some Thai and Purple Basil I dried in my microwave oven last year.

Week of April 16, 2018

Grilled Salmon Cucumber Salad (Easy, Gluten-Free, Paleo, Whole 30) –

For recipe please click on link below:

Grilled Salmon Cucumber Salad

This recipe idea shown below was posted in my Diabetes Support Group and why give up the Spaghetti Night tradition. You might try the 90 second bread or some Keto bread (recipes on this page)

Tonight’s dinner! Spaghetti with spaghetti squash! So yummy but I took too much & was not able to finish! I use Roas spaghetti sauce and added mushrooms, Italian sausage and hamburger!

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Dinner: homemade cheese crisps and fresh guacamole (I used Kerrygold’s blarney castle cheese, Trader Joe’s everything but the bagel seasoning and pork rinds}

On the LCHF eating style, I made a version of Pimento Cheese subbing the whipped cream cheese for the usual mayo, 1 TB of Dukes Mayo, a jar of pimento cheese chopped, sprinkle of stevia, Himalayan Pink Salt with Chili, and 1/2 t. onion salt with black pepper mixed all together with Sharp Cheddar Cheese shredded. I did not measure how much cheese but it is a eye to bowl recipe. I took a picture; it is very tasty.

Week of April 9,2018

Cobia was the fish we grilled last night and it was delightful. It is good to try new types of fish. This fish is a firm fish similar to Mahi-Mahi but a slightly more lemony taste. I made pickle juice slaw which cuts the mayo content down to a minimum. I made dill tartar sauce. This is a great meal and I feel great this morning. No heavy food after eating Cobia. The photo below was my dish of Mahi-mahi blended with mango salsa. I will pull up the recipe and add it soon.

For Recipe please click on link for Reuben Chopped Salad below:

Reuben Chopped Salad Low carb style

Click on link below for easy recipe for Garlic Cauliflower Bread, YUMMY!

Garlic Cauliflower Bread

Easy Homemade Taco Seasoning

Prep: 2 Minutes Level: Easy

Serves: 1

Ingredients

2 teaspoons Chili Powder

1-1/2 teaspoon Ground Cumin

1/2 teaspoon Paprika

1/2 teaspoon Crushed Red Pepper

1/2 teaspoon Salt

1/4 teaspoon Garlic Powder

1/4 teaspoon Onion Powder

1/4 teaspoon Dried Oregano

1/4 teaspoon Black Pepper

Preparation

Measure out all the ingredients in a small bowl. Mix well. Then taste and adjust the salt or spices as desired. Store in an airtight container until ready to use.

For a larger batch (the equivalent of about 6 packets), use:

1/4 cup chili powder

3 tablespoons ground cumin

1 tablespoon each paprika, crushed red pepper, and salt

1 1/2 teaspoons each garlic powder, onion powder, dried oregano, black pepper

This weekend was our Grill and Chill Weekend and it was the first weekend since November that we were not on the road or playing host and hostess to company. This gave us an opportunity to eat healthier. Here are a couple of our meals.

Greg added some rub on some steaks, Filet for me and Ribeye for him and grilled them Medium Rare for 11 minutes on his infrared grill. Great char markings and we added a side of Double Baked Potatoes with Fresh Green Onions and Grape Tomatoes. (photo below is for effect and portions were smaller.

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Pulled Pork Salad Recipe from Fresh Menu Planner with link for recipe below:

Fresh Menu Planner Slow Cooker Pulled Pork Salad

Great Strawberry Chia Jam courtesy of The Busy Baker

Strawberry Chia Jam by The Busy Baker

Easy 3-Ingredient Chia Seed Strawberry Jam

This Easy 3-Ingredient Chia Seed Strawberry Jam is the perfect healthy alternative to conventional jam! It’s made with 3 healthy, natural, whole-food ingredients and it’s quick and easy to make!

Course Breakfast, Snack

Cuisine Condiment, Jam

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 1 jar

Author Chrissie (thebusybaker.ca)

Ingredients

1 pound fresh strawberries, washed, hulled, and sliced

3 tbsp honey add 1 more tablespoon if you like your jam very sweet

2 tbsp chia seeds

Instructions

Heat a medium saucepan over medium heat and add the strawberries. Add the honey and place on the stove over medium heat.

As the strawberries begin to soften over the heat, stir them around in their juices and the honey.

Once the berries have softened to the point that they’re starting to fall apart, use a potato masher or fork to break them up even more.

Let the mixture come to a slow boil, stirring almost continually. Once you see some big bubbles break the surface, add the chia seeds.

The chia seeds will help the jam achieve a gelatinous texture while also adding fibre, protein and healthy Omega-3 fats.

Continue stirring the mixture over low heat for about 15 minutes, and then remove the pan from the stove.

If you enjoy jam with small chunks of fruit in it, then you’re done! Simply pour the mixture into a mason jar and cover it tightly with a lid.

If you’d prefer jam with a smoother texture, feel free to add the mixture to your blender and pulse it a few times before pouring it into a mason jar. Or, use an immersion blender and pulse only a few times.

While the jam is still hot it may seem more fluid that you would expect. The chia seeds need a bit of time to do their work, so let the jam cool to room temperature in the jar and then put your jar of jam in the fridge for a few hours and it will achieve the perfect texture.

Enjoy on toast, gluten-free crackers or scones, over yogurt or even ice cream.

Recipe Notes

While the jam is still hot it may seem more fluid that you would expect. The chia seeds need a bit of time to do their work, so put your jar of jam in the fridge for a few hours and it will achieve the perfect texture. It keeps for a couple weeks in the fridge, but beware: since it doesn’t contain any preservatives and hasn’t undergone the proper canning process it must be kept refrigerated.

This jam can be canned, but please follow proper canning instructions to ensure food safety.

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I made the following dip by adding a few drops Liquid Smoke and a 1/2 cup chopped pecans. Better than ever. For recipe click on link below:

4 Ingredient Olive Dip

Bacon Parmesan Knots (illustration only and link below for recipe and video:

Click on link below for recipe and video:

See how easy Bacon Parmesan Double Knots are to make

More great healthy recipes below:

Parmesan Spinach Stuffed Chicken

Go to this link for some great Paleo Gluten free Keto Focaccia Bread as shown in photo below.

Gluten free Keto bread

We use Himalayan Pink Salt and even with Chilies. My friend Steve Caresser shared an article on Twitter on this great food ingredient:

What Happens when we eat Himalayan Pink Salt

Also, I have purchased a Power Air Fryer Oven (you may check out on one of my recent blogs POWER UP WITH POWER AIR FRYER OVEN. It is dated March 2, 2018 on this blog.

Find yummy recipes for your air fryer/oven on Pinterest. This is a great source link that I follow on Pinterest.

Pinterest link for Air Fryer Recipes

We are going to have fun while getting healthier. Please feel free to comment on the blog your life experiences and choices.

Eggplant Chips

Do you know your cuts of steak? Choose wisely and remember portions are very important to your healthy eating program.

Time to harvest fresh herbs from my herb garden. Tip: Turn an old mug stand into a drying station for tying herbs together and hang on stand until dried. Another tip for drying herbs is to lay herb leaves on paper towels. Turn off turntable. Microwave for 1 minute. Herbs will be dried for packaging. I place in ziploc bags labeled with herb names with a Sharpie. Very easy to have home gardened herbs all year round. Enjoy the freshness of parsley, mint, thyme, rosemary, and basils like Thai and Purple.

How to use garden herbs for cooking: Food Network has a great info article:

Guide to Fresh Herbs http://fw.to/E4zIxRa

HEALTHY BITES, LIVING AND LOVING LIFE ONE BITE AT A TIME

Welcome to Healthy Bites which will accompany me on my quest to change my Southern cooking into a healthy lifestyle. Tips and recipes will be posted for anyone interested in trimming the sugar and fats while maintaining low carbs out of our meal planning. Assisted by my daughter who lives in California and who plans her meals by the standard, the fresher and natural the better.

If all that matters to you is how much you eat; you have already given up on the things which matter most in life. ALM

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SPINACH AND SAUSAGE SCRAMBLE

for this quick and easy recipe click on link for video:

https://www.facebook.com/BeyondDelicious/videos/1061808020561870/

Left top to right Split Leaf Parsley;Rosemary; Thyme; Thai Basil; Center – Cilantro; Bottom Center -Rosemary; and Purple Basil

Our Fresh herb harvest after clipping to be refrigerated with filtered water

Method for storing fresh herbs in refrigerator

1 Snip off the bottom of the stems.

2 Make sure the leaves are completely dry. …

3 Fill a jar or a water glass partially with water and place the stem ends of the herbs into the water in the jar.

4 If you are storing the herbs in the refrigerator, cover loosely with a plastic bag.

Tip: Fresh Mint put in garbage disposal is the best refresher 

and if you have left over lemons, place both in disposal. Lemony-mint fragrance.

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If you want to try the LCHF WOE (Low Carb High Fat Way of Eating) See the lists below:

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THAI CARROT CUCUMBER SALAD

for recipe video click on link:

https://www.facebook.com/tastemadeNourish/videos/1752410065042188/

RECIPE

INGREDIENTS

• 2 tbsp. olive oil
• 1 tsp. toasted sesame oil
• 1 1/2 tbsp. natural peanut butter
• 1 tsp. raw honey
• 1 tsp. low sodium soy sauce
• 1 tbsp. freshly squeezed lime juice

• 1 tsp. chili paste
• 2 cucumbers, spiralized
• 2 carrots, peeled and cut into matchsticks
• 1/3 cup fresh cilantro, finely chopped
• 2 tbsp. fresh mint leaves, chopped
• 1/2 cup unsalted peanuts, finely chopped

LET’S GET COOKING…

1. In a small bowl, combine the olive oil, sesame oil, peanut butter, soy sauce, honey, lime juice, and chili paste. Whisk together until very smooth. Set aside.
2. In large mixing bowl, combine the cucumber, carrots, cilantro, mint, and peanuts.
3. Pour the dressing over the cucumber-carrot mixture and gently toss to coat until everything is evenly coated.

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SPINACH ARTICHOKE DIP

Ingredients

3 Tbsp margarine (or butter)

4 Tbsp flour

2 cups Silk Original or Unsweetened Soy or Almondmilk, warmed

1/2 tsp salt

1/4 tsp cayenne pepper

1/4 tsp pepper

1-2 garlic cloves, to taste

2 14-oz cans artichoke hearts, well drained

1 10-oz package frozen chopped spinach, thawed and drained

1/3 cup grated soy or dairy Parmesan cheese

Fresh vegetables or chips, for serving 

Preparation

1.

Preheat oven to 350°F.

2.

Lightly coat a 2-quart baking pan with cooking spray.

3.

Melt margarine (or butter) in a saucepan over medium heat.

4.

Whisk in flour and cook for 2 minutes. Slowly whisk in warm soymilk. Add salt, cayenne and pepper and cook until very thick, about 5-7 minutes.

5.

Remove from heat.

6.

Place garlic, artichoke hearts and spinach in a food processor or blender and process until smooth.

7.

Stir spinach mixture into soymilk mixture.

8.

Spread dip in prepared pan and sprinkle with Parmesan.

9.

Bake for 20-25 minutes until heated through and bubbly.

Recipe From the Silk test kitchen

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https://www.pinterest.com/cookinstilettos/

Ingredients

Gluten free

Meat

• 1 1/2 lbs Chicken, tenders

Produce

• 1 10 ounce package Baby arugula, fresh
• 1 tbsp Basil
• 1 cup Grape tomatoes
• 2 Green peppers
• 1 Lemon, large
• 2 Lemons, Zest of
• 2 Pears

Condiments

• 1 tsp Honey
• 1/4 cup Lemon juice, freshly squeezed

Baking & Spices

• 1/2 tsp Black pepper, freshly ground
• 1/2 tsp Kosher salt
• 1/2 tsp Salt

Oils & Vinegars

• 1 tbsp Champagne vinegar
• 1/2 cup Olive oil, extra virgin

Dairy

• 1/2 cup Ricotta salata
•  

 

******************************************************************* Check out this healthy Southwest Quinoa Salad

on BINGBING BLOG

Click on link for recipe:

http://www.thebingbing.com/blog/1603840

Southwestern Quinoa Salad

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How beautifully healthy is this Broccoli-Apple Salad?

Courtesy of The Recipe Critic

Click on link to visit The Recipe Critic:

http://therecipecritic.com/2015/01/broccoli-apple-salad/

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http://www.beckysbestbites.com/spicy-green-beans/

Clean Eating Holiday Side Dish

Author: Becky

Serves: 6

Ingredients

1 pound fresh green beans, washed and trimmed

1 tablespoon olive oil

3 bulbs garlic, pressed or minced

1 tablespoon crushed red pepper flakes

Himalayan Pink Salt and pepper

Instructions

Blanch green bean in boiling water for 2 minutes or until just bright green in color and firm to the touch.

Drain and place green beans in a bowl of ice water to stop the cooking process.

Heat a medium skillet over medium-high heat, add olive oil and heat until the oil begins to ripple.

Add garlic and sauté for 30 seconds. Be careful not to burn the garlic.

Add the green beans and sauté for 2-3 minutes or until warmed through. Stir almost constantly to ensure even cooking.

Add crushed red pepper flakes, salt and pepper. Stir to combine evenly.

Serve hot.

For more great, healthy, yummy recipes visit Becky’s Best Bites

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Check out Chris Miller’s video for Spicy Jambalaya 

below:

Click on link not picture

http://animoto.com/play/6lzpsNaCudHekg2erYiKTw?utm_source=&utm_medium=player&utm_campaign=player

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Becky’s Spicy Thai Chicken

For Recipe click on link below picture:VISIT BECKY’S BEST BITES FOR MORE GREAT RECIPES:

http://www.beckysbestbites.com/sneaky-spicy-thai-chicken/ *******************************************************************

Arline makes it fast and easy to Stir Fry

Quick Stir fry using Perdue chicken strips, mushrooms, garlic, onions, green pepper, light soy sauce, balsamic vinegar, sesame and olive oil, 2 pats butter. Get butter & oils with soy sauce & balsamic vinegar hot and add vegetables until onions start to get transparent. Add chicken and cook on high for about 5 minutes. While this is going I microwave 1 pkg of Steamables and then add this to stir fry. 1 more minute on high. Turn off heat and let flavors fuse together. Yum. Can be served over wild grain rice or by itself.

Easy and ready in 15 minutes 

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Find out more about the health benefits of Berries by watching this video.

https://youtu.be/W5i6KWAucVw

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https://twitter.com/drjenniferad/status/689514926486978561

Dr. Jennifer Adkins suggests a great salad.

Click on her link above to find out how to prepare.

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COOK A WHOLE CHICKEN MEAL IN THE SLOW COOKER

This video is courtesy of TASTY

https://l.facebook.com/l.php?u=http%3A%2F%2Fbit.ly%2Fslockchk&h=jAQEjEmQ3

For the video, please click on the link above and watch the video on how simple this recipe is to make in the slow cooker. It is tasty and I took it a step farther by adding cream of celery soup since I didn’t have fresh celery. I also added a pkg of frozen peppers (red and green) with onions. Once I removed the chicken, I put the liquid into a stock pot and added egg noodles (vegetable noodles can be substituted).  I have added a picture of my dish so light and tasty.

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Arline’s Version of Spicy Sausage Pasta Skillet

Original recipe via Plain Chicken

• 1 tbsp olive oil or garlic herb butter which I used
• 14 oz smoked sausage, sliced into 1/4″ rounds
• 1 cup onion, diced
• 2 cloves garlic, minced
• 2 cups chicken broth
• 2 T. Picante Sauce Medium
• 1 jar Mushrooms drained and towel dried
• 1/2 cup heavy cream
• 8 oz whole grain penne (or whatever noodle you prefer, I used vegetable Pasta)
• Pepper, to taste
• 1 cup shredded Parmesan cheese
• thinly sliced scallions, for garnish (optional)

Heat oil over medium-high heat in an oven safe skillet until hot.  Add the sausage and onion and cook until lightly browned, 4-5 minutes.  Add mushrooms and sauté. Add in the garlic and cook until fragrant, 30 seconds.

Add the broth, Picante sauce, heavy cream, uncooked pasta, and pepper.  Stir well.  Bring to a boil, then cover and reduce heat to medium-low.  Simmer until the pasta is tender, 15 minutes.  Stir once or twice while cooking.  (note: I added my Parmesan cheese to the pasta while cooking or you can do the following:

Preheat the broiler while pasta is cooking.

Remove the skillet from the heat, stir in 1 cup of the cheese. Taste, and add salt as needed. Top with the scallions and remaining cheese.  Broil until the cheese is melted and lightly browned – about 3 minutes.

This recipe is not the usual healthy bites recipe but using high quality low fat sausage and vegetable pasta, you can feel spoiled and still not break the scales. 

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Arline’s Leftover Salmon Cakes

2 salmon grilled filets

1/2 small chopped onion

1 egg beaten Seasonings are added to egg

Old Bay Seasoning 5 shakes

Krazy Jane Mixed up Salt or other seasoning salt

2 shakes each of dried dill and parsley (more or less for preference)

Hot sauce 1-2 splashes (if desired, I use 2 splashes)

Salt and pepper lightly

1t. Spicy brown mustard

1 T mayo (can eliminate this)

2T flour or panko crumbs

Gently crumble leftover salmon into bowl.

Add finely chopped onion to salmon. Add flour to salmon & onion. Mix gently to avoid crumbling of salmon pieces.

In a small bowl, beat egg and add seasonings. Add and mix together in salmon bowl.

Make balls or patties and roll in bread crumbs or cracker meal (I mix them together) and place on baking sheet.

Bake 18-20 minutes in 400 degrees. The last 5 minutes I broiled them at 500 degrees until they were golden.  They can be fried if we have non dieters present.

Let cool slightly before serving.

Note: You can add some green and/or red peppers chopped. Celery can be added too or by itself. It is according to what I have in refrigerator.

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Arline’s Chicken Salad

I baked 4 olive oil rubbed skinless chicken breasts on foil paper with Janes Krazy Mixed Up Salt, chipped onions, dried dill, and parsley at 350 degrees for 1 hour covered. Uncover, rub all four pieces with Garlic Herb butter lightly and broil at 500 degrees until chicken top is golden (only a few minutes). Do not overcook or it will dry out. Spoon juice which has formed in bottom over breasts and allow to rest for a few minutes.

For the Chicken Salad:

I used 2 of the breasts, chopped

1/2 t. each of smoked paprika, cumin, splashes of hot sauce, and pepper (can be adjusted according to preference)

1T. each Spicy Horseradish Mustard and 1 T of Dukes Mayo

2T. Plain Greek Yogurt (you can use 3 T of Dukes Mayo if you prefer in place of yogurt)

2T. chopped dill pickles

3 T. chopped Sweet pickles

1/2 t. dill and celery seeds

Mix together and let sit to allow flavors to mellow.

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http://www.hungry-girl.com/recipe-makeovers/zucchini-noodle-alfredo

For this recipe, visit Hungry Girl at the link above 

Zucchini Noodle Alfredo

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THE KITCHEN on Food Network featured

turkey bolognese

Thanks Katie Lee for this healthy recipe to start our 2016 out to a great start!

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One of the best sites for healthy/delish recipes is Becky’s Best Bites. Featuring her Lemony Kale Pesto Pasta with Shrimp below.

Not sure what to make for supper tonight? Try this lemony kale pasta with shrimp!

Recipe –>

http://www.beckysbestbites.com/lemony-kale-pesto-pasta-shrimp/

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COBB WEDGE RECIPE

Prep Time20 min

INGREDIENTS

Blue Cheese Dressing

1 cup mayonnaise

2 tablespoons minced garlic

2 tablespoon dried parsley

1/2 cup Greek yogurt

2 tablespoons lemon juice

2 tablespoons white vinegar

1/4 cup bleu cheese crumbles

Salt & pepper

Wedge Salad

1 head iceberg lettuce cut in quarters

8 cups baby spinach

8 slices crispy bacon chopped

1/2 pint grape tomatoes sliced in half

1/2 red onion sliced very thin

4 hard boiled eggs peeled and diced

2 avocados peeled and diced

2 cups diced roasted chicken

INSTRUCTIONS

In a small mixing bowl combine mayonnaise, garlic, parsley, yogurt, lemon juice, vinegar and bleu cheese. Season with salt and pepper to taste. Cover and chill for at least 45 minutes.

Place iceberg wedges on four large plates. Split spinach up equally and place around wedge. Top with bacon, tomatoes, red onion, eggs, avocado and chicken; split equally between the four plates.

Top with the bleu cheese dressing.

NOTES

For a more dramatic effect but the dressing on before topping with the bacon, tomatoes, red onion, eggs, avocado and chicken.

By Small Town Woman

http://www.smalltownwoman.com/cobb-wedge/

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http://www.low-carb-news.blogspot.com/2015/08/stuffed-celery-sticks.html

8 oz regular cream cheese (250 g)

3 tbsp sour cream (45 mL)

1 tbsp mayonnaise (15 mL)

¹/₈  tsp seasoning salt, OR salt (0.5 mL)

(optional)

8 celery stalks

¹/₃  cup grated Cheddar cheese (75 mL)

(optional)

In food processor, or blender, process cream cheese, sour cream, mayonnaise and seasoning salt, OR salt, if using.  Process until smooth.  Wash celery sticks and dry well (this is important!). Fill celery stalks which have been cut to about 3-inch (7.5 cm) lengths with cream cheese mixture.  Sprinkle with grated Cheddar cheese, if using.

Helpful Hints:  Around Christmas time, add ¹/₄  cup chopped pecans for a festive flair for your appetizers.  You could also add 2 tbsp finely chopped red onion or red bell pepper.  If you like spice, add a bit of hot sauce.

Yield:  4 servings

1 serving, 4 pieces

243.4 calories

6.6 g protein

22.2 g fat

1.2 g fiber

4.1 g net carbs 

The wonders of CELERY! 🙂

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Becky’s Best Bites has posted a Healthy Spicy Green Bean Dish in time for the Holidays!

http://www.beckysbestbites.com/spicy-green-beans/

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http://fooddonelight.com/healthy-slow-cooker-french-onion-soup/

SALSA VERDE CHICKEN AND RICE 

recipe courtesy of decoblogs (link below)

So excited to share this quick and easy Salsa Verde Chicken and Rice meal with you today! This fabulous weeknight dinner seriously could not be any easier. There’s only 4 ingredients! Plus everything cooks in the same skillet — even the rice! — so you only have to wash one dish. Super simple to throw together on a busy weeknight!

I love everything about this meal – salsa verde (obsessed with it), chicken, rice. This recipe is right up our alley!

AND there’s less than 450 calories per serving. Love it!

Come see how easy it is to whip up.

Just four ingredients! Salsa verde, chicken broth (or water), rice, and chicken.

I’m using boneless, skinless chicken breasts, but you could also use leftover rotisserie chicken here.

Cut the chicken into bite-sized pieces.

In a large pot or dutch oven, heat a tablespoon of olive oil over medium-high heat.

While the oil is heating, season the chicken generously with salt and pepper.

When the oil is very hot, add the chicken in a single layer and cook until the outside is golden brown, about 1-2 minutes per side. The chicken does not have to be fully cooked here, because it will continue cooking later with the rice.

Add the uncooked rice (it doesn’t have to be instant, just regular rice), salsa verde, and chicken broth. Bring to a boil then cover, reduce heat to low, and simmer for 20 minutes.

Ta da! A fabulous, quick and easy meal that’s super easy to throw together on a weeknight.

Garnish with a little cilantro or parsley if desired! 🙂 Hope you enjoy! 🙂

RECIPE COURTESY OF: https://www.facebook.com/decoblogs

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Ultra Creamy Hemp Salad Dressing Nut Free Oil Free Delicata Squash Salad

For recipe click on the link below:

http://en.blogsderecetas.net/general-recipes/ultra-creamy-hemp-salad-dressing-nut-free-oil-free-delicata-squash-salad

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Make Healthy Eating Beautiful by using Assorted Roasted Veggies

Fresh veggies to roast with Boston butt in smoker. Shallots, onions, red potatoes, sweet potatoes, carrots, baby bella mushrooms, and topped with fresh parsley. Simple to prepare and the fresher the better. While turkey, chicken, or today’s specialty Boston Butt is slowly cooking in the smoker, add the veggies in a sprayed pan and let them roast. Fresh parsley add the charm.

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Healthy Eating can be Beautiful!

FEATURED GUEST FOOD BLOGGER/BECKY’S BEST BITES

Baked Red Snapper with mushroom thyme sauce

For the recipe and instructions, visit Becky at Becky’s Best Bites!

http://www.beckysbestbites.com/baked-red-snapper-with-mushroom-thyme-sauce/

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http://www.beckysbestbites.com/creamy-harissa-spiced-chicken-pasta-with-peppers/

Creamy Harissa Spiced Chicken Pasta with Peppers is a healthy dinner recipe perfect for any weeknight meal. It is bursting with the flavors of a special hot sauce made with vegetables and chiles seasoned with coriander, caraway, and garlic; and tamed by the creaminess of greek yogurt.

Thanks Becky for another yummy recipe to keep us happy and healthy. Please visit Becky’s Best Bites for more great recipes.

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For A Great Recipe for Roasted Eggplant, Pepper and Onion Spread

Click on Magic Bullet Link:

http://t.co/MpDledCTCS

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For a Simply Yummy Healthy Dinner on the table in 30 minutes,

Try Becky’s Veggie Packed Tuscan Chicken Pasta

For Recipe and Instructions visit Becky at:

http://www.beckysbestbites.com/veggie-packed-tuscan-chicken-pasta/

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Tomato Mozzarella Salad/Foodlunatic

http://www.foodlunatic.com/2014/10/tomato-mozzarella-salad.html?m=1

For Full Instructions and Recipe visit Foodlunatic.com at link above.

Servings: 4 side servings

Prep Time: 10 minutes

Cooking Time: 2 minutes for the vinaigrette

Ingredients:

3 Tablespoons Olive Oil

1 Garlic Clove sliced

1 Teaspoon Fresh Rosemary Leaves

Salt and Freshly Ground Pepper

1 Tablespoon Balsamic Vinegar

2 oz Arugula

2 Large Heirloom Tomatoes cut into 1 inch cube pieces

6 oz Fresh Mozzarella cut into 1/2 inch cubes

14 Leaves Fresh Basil roughly chopped

Combine the olive oil, garlic and rosemary in a small saucepan and bring to a light simmer over medium heat.  Let simmer until fragrant (about 1 minute).   Remove from heat and season with a dash of salt and freshly ground pepper.  Whisk in the balsamic vinegar and set aside to cool.

Place the arugula, heirloom tomatoes, fresh mozzarella and basil in a large bowl.  Add the cooled down balsamic vinaigrette to bowl and stir the ingredients together to combine and it is ready to serve.  Enjoy.

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Fresh Bunny Salad

Lettuce, Cucumber, Tomatoes, Bell Pepper, Fresh Pineapple, Walnuts, Pomegranate dried, with Light Raspberry Vinaigrette

  

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Chia Seeds help lower inflammation in the body and also reduce the risk of heart disease and cancer. pic.twitter.com/JfUm1HzRio

https://twitter.com/youcanbhealthy/status/582296136628699136

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              CLICK ON LINK TO GO TO COOKLIME.COM FOR RECIPE

http://cooklime.com//Recipes/89451-spinach-salad-with-oranges-dried-cherries-and-candied-pecanshttp://cooklime.com//Recipes/89451-spinach-salad-with-oranges-dried-cherries-and-candied-pecans

SPINACH SALAD WITH ORANGES, DRIED CHERRIES

INGREDIENTS Metric Us

1 cup butter (margarine)

4 navel oranges

1 shallot, chopped (about 2 Tbs)

2 tablespoons balsamic vinegar

2 tablespoons olive oil

salt and pepper, to taste

1 (9 ounce) Baby Spinach

1/2 cup dried cherries

1/2 cup crumbled goat cheese

CATEGORIES:

Cheese | Oranges | Spinach

Servings: 6

Ready Time: 20 mins

Nutritions: 102.4 cal

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Great Balsamic Mushroom Chicken Recipe: Click on link for recipe:

http://www.facebook.com/l.php?u=http%3A%2F%2Ft.co%2FXQH224IxkC&h=5AQFLjcW_

I am going to try this one soon!

Check out FOODTWITTER.COM

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For any of you who would like to try the Mahi Mahi I made up the recipe:

Seared Mahi- Mahi with Pineapple Tomato Salsa /Arline Miller’s own version

1 t. organic honey

1t. Cajun mustard

1t. cornstarch

1t. horseradish sauce

Combine these ingredients in a bowl and mix together. Add the following:

1 pkg. pica de Gallo (contains onions, cilantro, and tomatoes)

½ sliced red bell pepper

¾ cup of fresh pineapple cut into small chunks

Stir all together. Set aside until fish is seared on one side.

Rub fish steaks with extra virgin olive oil and sprinkle with Ms. Dash Lemon Pepper and Caribbean Citrus until well coated. Add black pepper on top.

In a heated skillet to medium high, add fish steaks and sear for 3 minutes. Add salsa, cover and drop heat to medium for 5-6 minutes. Turn off and allow resting for a few minutes. Serve and enjoy.

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Article courtesy of Healthy Holistic Living.com 

For the article please click here for link:

http://www.healthy-holistic-living.com/19-tasty-foods-liver-will-love.html?t=AHS

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https://twitter.com/alysemmedia/status/520657969357533184

FLAVORED HUMMUS YOU CAN MAKE

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http://www.pinterest.com/pin/560557484843536297/

Spicy Maple Roasted Carrots

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Health tip: to ensure proper portions, use the 3 sectioned paper plates. Place true vegetables (non starchy vegetables in the largest section; one of the smaller sections is for palm size meat; and the other small section is for carbs (beans, peas, corn, potatoes or bread). This keeps the proper ratio. 

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Sticky Sesame Salmon with Orange Sauce

Author: Silvana Nardone

Recipe type: Main Dish

Prep time:  8 mins

Cook time:  12 mins

Total time:  20 mins

Serves: 4

My kids are always happy to eat salmon. This recipe is a riff on a dish that we order at our favorite Chinese restaurant in Brooklyn. The sesame seeds coat the surface of the fish, adding a nice nutty crunch. Use the 4 tablespoons sugar if you prefer your sauce on the sweeter side.

Ingredients

For the sauce

• ¼ cup ketchup
• ¼ cup orange juice, preferably freshly squeezed
• 2–4 tablespoons sugar
• 2 tablespoons chili paste, such as sambal oelek, or to taste
• 1 tablespoon sesame oil

For the fish

• 4 6-ounce salmon fillets, skin removed
• Salt and black pepper
• 3 tablespoons olive oil
• ⅓ cup sesame seeds

Instructions

1. Preheat the oven to 350° F.
2. Make the sauce: In a large bowl, stir together the ketchup, orange juice, sugar, chili paste and sesame oil. Set aside.
3. Make the fish: Season the salmon generously with salt and pepper, then drizzle with 2 tablespoons of the olive oil. Place the seeds on a plate and dredge the tops of the fillets in the sesame seeds to coat.
4. In an ovenproof skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add the salmon, sesame seed side down, to the pan and sear, turning once, until golden brown, about 3 minutes on each side.
5. Transfer the skillet to the oven and roast the salmon until cooked through, about 6 minutes.
6. Generously brush with the orange sauce and serve.

Recipe by The Gluten-Free Homemaker at http://glutenfreehomemaker.com/sticky-sesame-salmon-cookbook-giveaway-silvana-nardone/

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GRILLED ZUCCHINI (click on link for recipe)

https://m.facebook.com/story.php?story_fbid=10152110320591707&substory_index=0&id=167260756706

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SALMON WITH SAFFRON SAUCE

https://twitter.com/cooklime/status/485088384562372608

Click on Cooklime link for recipe YUMMY

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GARLIC GINGER ASPARAGUS w PORK  https://twitter.com/food_lunatic/status/484344095142199296

Click on Food Lunatic link for recipe

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LEMON CHICKEN SKEWERS

https://twitter.com/cooklime/status/484444711034171393

Click on link for Cooklime recipe

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This Quinoa salad had:

2 cups cooked quinoa

1 cucumber, chopped

2 carrots, chopped

2 tablespoons olive oil

2 tablespoons lemon juice

1 tbsp Italian Seasoning

1/3 cup Cranberries, Dried

1/2 cup chopped Walnuts

4 cups spinach

Combine quinoa, cucumber and carrots. Whisk olive oil, lemon juice and seasoning. Toss everything together.

#fastdinner #quinoa

http://www.superhealthykids.com/blog-posts/super-healthy-kids-1-million-fan-facebook-giveaway.php

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http://beckysbestbites.com/easy-crunchy-mexicali-tacos/

Click on Becky’s Best Bites link above for recipe and other great healthy recipes.

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Click here for a great recipe for broiled Tomatoes from Cooklime

https://twitter.com/cooklime/status/478488854849015809

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Great recipe submitted by Cory Miller:

Cory’s Lemon Chicken lettuce Wraps

I have had a lot of inquiries for the recipe of the wraps I posted yesterday so here it is!

Ingredients:

3 lbs boneless skinless chicken tenders

2 tbs Yellow Dot Hot Sauce

3 lemons

1 bunch cilantro

2 tablespoons olive oil

1 head lettuce

3 tomatoes

1 yellow onion

1 small can diced peppers(your choice we used jalapeño)

Optional sour cream

Pico de gallo

Prep:

Dice onion and tomatoes into 1/4 inch pieces

Dice 2 tablespoons fresh cilantro

Mix in medium bowl diced tomatoes, onion, 1/2 can of peppers and cilantro. Stir well, cover and place in fridge for 30 minutes.

Lemon chicken

Prep: cut chicken tenders in half then cut into 1 inch pieces

Dice 2 tbs cilantro

Slice lemons into quarters, remove seeds( learned from error easier to do now then Later!)

Heat large sauté pan on medium high heat with Olive oil. Add chicken and let start cooking for about two minutes one one side. Flip, squeeze juice of two lemons onto chicken then toss wedges into sauté pan. Add 2 tbs yellow dot hot sauce. Sprinkle cilantro on chicken and toss in sauté pan until chicken is lightly browned and at 165 degrees.

Add chicken to lettuce wraps and top with fresh pico de gallo. You can add sour cream if you like but I added a little more hot sauce and it was delicious! Enjoy!!

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Cory Miller has been in the kitchen surprising his family with a great recipe from below: One tip from him is he didn’t use the sugar and when he refrigerated it overnight, it was awesome without the sugar!

Viance Nutrition ~ Fresh Summer Recipes!

www.viance.com/recipes

RECIPE: Mojito Fruit Salad

Ingredients

4 cups chopped watermelon

1lb strawberries, chopped

6oz raspberries

6oz blueberries

1/4 cup packed mint, chopped (NOT 1/4 cup chopped mint)

1/4 cup fresh lime juice (about 3 limes)

3 Tablespoons powdered sugar

Directions

1. Add watermelon, strawberries, raspberries, blueberries, and mint in a large bowl. Stir together lime juice and powdered sugar in a small bowl then pour over fruit and berries. Gently toss with a spatula then let sit in the refrigerator for at least 15 minutes before serving to allow the natural juices in the fruit to start coming out. (courtesy of http://bit.ly/1rMjoAU)

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While Cory Miller was submitting recipes, he added another good recipe from the same source.

RECIPE: Clean Eating Tortilla Chicken Stew

Viance Nutrition ~ Clean Eating Recipes

www.viance.com/recipes

RECIPE: Clean Eating Tortilla Chicken Stew

Ingredients

1 1/2 lb. (680 g) raw chicken breasts

1 (12 oz.) jar of your favorite clean salsa (I use Salsa Authentica from Trader Joe’s)

1 pound (454g) frozen corn, thawed

1 pound (454 g) frozen, mixed bell peppers (also found at Trader Joe’s)

3 organic, corn tortillas, ripped or shredded by hand

Olives and yogurt for garnish (optional)

Directions

1. Place the chicken in the bottom of the pot, and pour everything else over it. (Cover and store in the fridge overnight if needed)

2. Place pot/insert in your slow cooker and cook on low for 8-10 hours.

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Grilled Chicken Breasts dry rubbed with Rotisserie Chicken Seasonings, Garden Vine Tomatoes, Kale and Cabbage Salad with Fresh Poppyseed Dressing prepared by Greg Miller. How healthily yummy is this Saturday Lunch. Think healthy.

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Go to this link Cooklime for this great Avocado Vegetarian Sandwich

https://twitter.com/cooklime/status/473285724331311104

COOKLIME presents Orange Asparagus Recipe; click on their link:

http://t.co/Uzq4fx9A1z

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Cory Miller adds several healthy recipes he had shared from others.

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Cory obtained this one from http://www.mywholefoodlife.com\

Ingredients

For the salad:

• • 4-5 cups shaved Brussel sprouts
  • 1 T thinly sliced red onions
  • 1/4 cup slivered or shaved almonds

For the dressing:

• 1/2 cup lemon juice
• 2 T olive oil
• 2 tsp raw honey or maple syrup
• 1 T dijon mustard
• 1/2 tsp onion powder
• 1/2 tsp arrowroot powder
• pinch salt

Instructions

• To shave the Brussel sprouts, run them on a mandolin or shredder.
• Add the shaved Brussel sprouts to a bowl with the rest of the salad ingredients.
• Whisk all the ingredients for the dressing in a bowl.
• Pour the dressing over the salad and place it in the fridge for 30 minutes so the flavors can marinate.

I think the longer this salad sits, the better it gets. It should last 3-5 days in the fridge.

Read more at http://mywholefoodlife.com/2014/02/22/shaved-brussel-sprouts-with-lemon-vinaigrette/#V9TcpoLI3b6U14Iv.99

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Roman-Style Chicken

• 1167 Reviews

Recipe courtesy of Giada De Laurentiis

Recipe courtesy Giada De Laurentiis

SHOW:

Everyday Italian

EPISODE:

Day Ahead Dishes

Roman-Style Chicken (06:11)

Total Time:

1 hr

Prep:

20 min

Cook:

40 min

Yield:

6 servings

Level:

Easy

CATEGORIES

• Chicken
• Dinner
• Simmer

NUTRITION INFO

• Healthy

Total Time:

1 hr

Prep:

20 min

Cook:

40 min

Yield:

6 servings

Level:

Easy

CATEGORIES

• Chicken
• Dinner
• Simmer

NUTRITION INFO

Ingredients

• 4 skinless chicken breast halves, with ribs
• 2 skinless chicken thighs, with bones
• 1/2 teaspoon salt, plus 1 teaspoon
• 1/2 teaspoon freshly ground black pepper, plus 1 teaspoon
• 1/4 cup olive oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 3 ounces prosciutto, chopped
• 2 cloves garlic, chopped
• 1 (15-ounce) can diced tomatoes
• 1/2 cup white wine
• 1 tablespoon fresh thyme leaves
• 1 teaspoon fresh oregano leaves
• 1/2 cup chicken stock
• 2 tablespoons capers
• 1/4 cup chopped fresh flat-leaf parsley leaves

Directions

Season the chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper. In a heavy, large skillet, heat the olive oil over medium heat. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.

Keeping the same pan over medium heat, add the peppers and prosciutto and cook until the peppers have browned and the prosciutto is crisp, about 5 minutes. Add the garlic and cook for 1 minute. Add the tomatoes, wine, and herbs. Using a wooden spoon, scrape the browned bits off the bottom of the pan. Return the chicken to the pan, add the stock, and bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 20 to 30 minutes.

If serving immediately, add the capers and the parsley. Stir to combine and serve. If making ahead of time, transfer the chicken and sauce to a storage container, cool, and refrigerate. The next day, reheat the chicken to a simmer over medium heat. Stir in the capers and the parsley and serve.

THANKS GIADA, WE NEED HEALTHY RECIPES

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Please check out OUR HEALTHY LIFE JOURNEY for some great healthy recipes as their roasted cauliflower and zuchini recipe by clicking on this link:

http://www.ourhealthylifejourney.com/roasted-cauliflower-and-zucchini/

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http://beckysbestbites.com/skinny-shrimp-scampi-pasta/

******************************************************************************* Arline’s Salmon and Egg Gravy

2 cans Wild caught Salmon (bones, skin and dark fatty meat removed) into small chunks

Keep the juice and add low sodium chicken broth to make two cups

4 eggs beat with 1/2 cup chicken broth in a bowl (water can be substituted for chicken broth).

1 onion chopped finely

In large skillet, melt 2 pats butter cook with onions until onions are almost translucent.

Add salmon with juice/broth and bring to boil. When boiling hot, stream egg mixture into pan slowly. Move salmon to have plenty of room to stream small amounts. 

Add Old Bay Seasoning (to taste) with salt and pepper (sea salt). 

Turn heat down once egg is cooked lightly to low and cook for 5-6 minutes. 

Serve over cooked rice (white or as I did whole grain brown rice). 

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https://www.facebook.com/photo.php?fbid=798496210163571&set=p.798496210163571&type=1

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 Fantastic  Roasted Curry Cauliflower recipe click on link to West Coast Mommy Status from twitter post :

https://twitter.com/westcoast_mommy/status/461611641855942656

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Becky’s Best Bites has a great Supremely Spicy Spaghetti Meat Sauce: click on link

https://m.facebook.com/story.php?story_fbid=10203738140239860&id=1408933614

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ROMAINE LETTUCE SALSA BOWLS

HANDY MEASUREMENT GUIDE

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Life is all about using herbs and spices to jazz up food!

Healthy Salmon using Yellow Dot Hot Sauce to spice it up. Photo and cooking idea courtesy of Cory Miller and as Cory says,

1. Spot the dot! Fresh salmon lightly coated with a local blackening spice and yellowdot hot sauce, fresh grape tomato salad with feta cheese and a poppy seed dressing, and spicy Parmesan asparagus(tossed with yellowdot hot sauce). ITS DELICIOUS!!

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Check out this site for a great video on healthy water! Purific Water USA

https://plus.google.com/+Purificwaterusa1

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SLOW COOKER  ITALIAN CHICKEN PASTA

BECKYS BEST BITES

Thanks Becky for this great healthy recipe. For the recipe click on the link below:

http://beckysbestbites.com/slow-cooker-italian-flag-chicken-pasta/

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Submitted by Gina Jenson: “My first Gourmet Family Meal for 6 (all fresh, organic and/or non-GMO) Sautéed Salmon, steamed asparagus, roasted sweet potatoes, with a salad topped with diced tomatoes, shredded carrots, almond slivers, & lemon juice. I was so proud of my self! Salmon was cooked perfect and everyone loved it except for the asparagus. Oh well, can’t win them all, lol.”

Note from Arline: Keep trying different ways of serving asparagus as I had to acquire the taste. I have posted some different ways I have made it and now I can say “I love Asparagus”. Thanks Gina for allowing me to post your beautiful meal. What a beautiful display of healthy food colors!

Response by Jackie Tingen to Gina:

• Try making asparagus a different way. Our favorite is to lay it on some foil, sprinkle with olive oil, salt and pepper (add some garlic cloves if you’d like), then either roast it in the oven or throw it on the grill! You can even throw a layer of foil on top to seal in the juices if you’d like.. so yummy, simple and my favorite way to eat asparagus!
• Healthy Bites has asked Jackie to post a picture the next time she roasts asparagus so we can enjoy another delicious and healthy way to eat asparagus. She said yes she would!

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(PHOTO COURTESY OF LINDA CHRISTIAN, GARDENER OF LIFE)

FRESH FROM LINDA CHRISTIAN’S GARDEN. SHE SAUTES HER GARDEN FRESH ASPARAGUS WITH A SLIGHT COATING OF OLIVE OIL AND TOPS THE DISH WITH FLAKED SALT. AWESOME WITH ITS OWN GREAT FRESHNESS. THANKS LINDA FOR MAKING OUR MOUTHS WATER FOR GOOD FOOD!

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LINDA ALSO SHARED HER FRESHLY GROWN SPINACH AND POPEYE IS MOVING TO GEORGIA

(PHOTO COURTESY OF LINDA CHRISTIAN, GARDENER OF LIFE)

I WILL BE LOOKING FOR GREAT RECIPES TO MAKE FRESH SPINACH AND HOPEFULLY IT WILL TURN OUT GREAT.

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HTTP://BECKYSBESTBITES.COM  GREAT RECIPE IDEA AND CHECK OUT HER BLOG!

PREP TIME

10 MINS

COOK TIME

8 HOURS

TOTAL TIME

8 HOURS 10 MINS

AUTHOR: BECKY

CUISINE: ITALIAN

SERVES: 6

INGREDIENTS

CHICKEN

• 1 LARGE SWEET YELLOW ONION, CHOPPED
• 4 BULBS GARLIC, MINCED OR PRESSED
• 1 LB. GROUND CHICKEN BREASTS (OR BONELESS SKINLESS CHICKEN BREASTS)
• 3 TBSP. TOMATO PASTE
• 2 CANS (14.5 OZ.) DICED TOMATOES, UNDRAINED (OR FRESH TOMATOES, CHOPPED)
• ¼ CUP ZESTY ITALIAN DRESSING
• ½ CUP REDUCED-SODIUM CHICKEN BROTH
• 1 TBSP. FRESH SPICY OREGANO
• FRESH CRACKED PEPPER TO TASTE
• ¼ CUP GRATED PARMESAN CHEESE

QUINOA

• 1 CUP QUINOA
• 2 CUPS WATER

INSTRUCTIONS

CHICKEN

1. SPRAY THE BOWL OF A SLOW COOKER WITH MISTED OLIVE OIL (OR NON-STICK COOKING SPRAY) OR PLACE OF SLOW COOKER LINER INSIDE OF IT.
2. ADD ONION, GARLIC TO THE BOTTOM OF THE BOWL.
3. ADD CHICKEN, TOMATO PASTE, TOMATOES, ZESTY ITALIAN DRESSING, CHICKEN BROTH, SPICY OREGANO AND PEPPER. STIR TO COMBINE.
4. COOK ON HIGH FOR 3-4 HOURS OR LOW FOR 7-8 HOURS.

QUINOA

1. PREPARE THE QUINOA BY COMBINING THE WATER AND QUINOA IN A MEDIUM SAUCE PAN. BRING TO A BOIL. REDUCE HEAT, COVER AND SIMMER FOR 15 MINUTES OR UNTIL ALL THE WATER IS ABSORBED. REMOVE FROM HEAT AND LET SIT COVERED FOR 5 MINUTES. FLUFF WITH A FORK.
2. TOSS THE COOKED QUINOA AND PARMESAN CHEESE WITH THE COOKED CHICKEN MIXTURE

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CHIPOTLE CHICKEN KABOBS WITH AVOCADO CREAM SAUCE

AUTHOR: ALYSSA

PREP TIME: 20 MINS

COOK TIME: 20 MINS

TOTAL TIME: 40 MINS

DELICIOUSLY GRILLED KABOBS WITH AMAZING CHIPOTLE SPICE BLEND AND AVOCADO CREAM SAUCE FOR DIPPING!

INGREDIENTS

• 2 LBS CHICKEN BREASTS, CUT INTO 1 INCH PIECES
• 1/2 CUP VEGETABLE OIL
• 1 TSP KOSHER SALT
• 3/4 TSP CHILI POWDER
• 3/4 TSP PAPRIKA
• 1/2 TSP CUMIN
• 1/4 TSP CAYENNE PEPPER
• 2 CLOVES GARLIC, MINCED
• 1 TBSP BROWN SUGAR
• 1 CHIPOTLE IN ADOBE SAUCE, SEEDED AND MINCED
• MINCED FRESH CILANTRO FOR SERVING
• 1 AVOCADO SPLIT AND PITTED
• 1/2 CUP LOWFAT GREEK YOGURT
• 1 CLOVE GARLIC, MINCED
• JUICE OF 1 LIME
• 1 TBSP CILANTRO, CHOPPED
• SALT AND PEPPER TO TASTE

INSTRUCTIONS

1. WHISK TOGETHER VEGETABLE OIL, SALT, CHILI POWDER, PAPRIKA, CUMIN, CAYENNE PEPPER, MINCED GARLIC, BROWN SUGAR, AND CHIPOTLE PEPPER.
2. IN A GALLON SIZED BAG COMBINE MARINADE AND CHICKEN AND REFRIGERATE FOR 30-60 MINUTES.
3. ONCE READY TO GRILL, THREAD THE CHICKEN ON SKEWERS. PLACE THEM ON THE GRILL TURNING ONCE OR TWICE UNTIL SIDES ARE COOKED AND INSIDES ARE NO LONGER PINK. PLACE ON A PLATE AND SPRINKLE WITH FRESH CILANTRO IF DESIRED.
4. IN A FOOD PROCESSOR COMBINE AVOCADO, GREEK YOGURT, GARLIC, LIME JUICE AND CILANTRO. PULSE UNTIL SMOOTH. ADD SALT AND PEPPER TO TASTE AND SERVE WITH CHICKEN.

CREDITS;

RECIPE ADAPTED FROM ANNIES EATS

RECIPE BY THE RECIPE CRITIC AT HTTP://THERECIPECRITIC.COM/2013/07/CHIPOTLE-CHICKEN-KABOBS-WITH-AVOCADO-CREAM-SAUCE-2/

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Baked Chicken Wings

Rated:

Submitted By: Kristin C

Photo By: Seattle2Sydney

Prep Time: 10 Minutes

Cook Time: 1 Hour

Ready In: 1 Hour 10 Minutes

Servings: 2

“Try this easy, crispy, and delicious way to prepare chicken wings.”

INGREDIENTS:

3 tablespoons olive oil

3 cloves garlic, pressed

2 teaspoons chili powder

1 teaspoon garlic powder

salt and ground black pepper to taste

10 chicken wings

DIRECTIONS:

1.	Preheat the oven to 375 degrees F (190 degrees C).
2.	Combine the olive oil, garlic, chili powder, garlic powder, salt, and pepper in a large, resealable bag; seal and shake to combine. Add the chicken wings; reseal and shake to coat. Arrange the chicken wings on a baking sheet.
3.	Cook the wings in the preheated oven 1 hour, or until crisp and cooked through.

ALL RIGHTS RESERVED © 2014 Allrecipes.com

Printed from Allrecipes.com 2/23/2014

Honey and Pecan-Glazed Salmon

Calories per serving: 356 calories per fillet; 8 WW pts.

Ingredients

o    1/4 cup honey

o    4 teaspoons finely chopped pecans

o    1 Tablespoon soy sauce

o    4 (6 oz) salmon fillets

o    1/4 teaspoon salt

o    1/4 teaspoon black pepper

o

Instructions

1. Preheat oven to 425 degrees.

2. Combine first three ingredients in a large zip-top bag. Sprinkle fish with salt and pepper; add to bag and seal. Marinate in refrigerator at least 15 minutes. I like to marinate mine all day so all that flavor gets infused.

3. Remove fish and nuts from bad, reserving marinade. Place fish on foil lined pan and top with nuts.

4. Bake at 425 degrees for 15 minutes or until fish flakes easily with a fork, basting fish twice with reserved marinade while baking.

Read more at http://www.the-girl-who-ate-everything.com/2008/10/honey-and-pecan-glazed-salmon.html#ZXdX0VxcTRDyxtEv.99

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Cajun Chicken with Avocado and Tomato Salsa

♥♥♥ SHARE ♥♥♥ SHARE ♥♥♥ SHARE ♥♥♥

Ingredients: Serves 2

300 grams Chicken Breast…

50 grams Baby Cos Lettuce Mix

1 X Large Tomato

1 Medium Avocado

1/2 Small Red Onion

1/2 X Fresh Lime

1/4 Cup Chopped Fresh Coriander

2 x tea spoons Cajun Seasoning

Cooking Instructions:

Cut chicken breasts into thin strips and season with cajun seasoning.

Spray a non stick pan with olive oil and heat pan on medium-high. Place chicken strips onto pan and cook each side until outside is light brown.

Whilst chicken is cooking cut tomato and avocado into small cubes and place into bowl. Cut onion into small pieces and chop coriander finely and add into tomato and avocado mix then squeeze lime juice into mix.

Place baby cos leaves onto plate and once chicken is cooked place strips onto the bed of cos lettuce.

Pour salsa over chicken.

https://www.facebook.com/globalfitnesschallenge?ref=stream

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Eating an alkaline diet helps the blood pH level to stay in balance without as much effort. This does not mean we should eliminate acidic foods from our diet altogether; it simply means we need to shift the balance from the typically acidic diet to a more alkaline diet.

A good rule of thumb is that 80% of our diet should be from more alkaline foods, and 20% more acidic foods, if one wants to remain cancer free Rejuvenative Foods is rich in alkaline foods

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Chicken and Broccoli Gluten Free Recipe

(click on link for recipe)

Go to: http://bit.ly/1hfFl2S

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https://www.facebook.com/globalfitnesschallenge

Healthy Turkey and Cheese Roll with Green Beans

2 slices of turkey

2 slices of muenster cheese

1 slice of Flatout flat bread light Italian 90 calories high fiber

1tsp light mayonnaise

Put light mayonnaise on the Flatout bread cheese then turkey. Roll it up. Grill green beans in a skillet with a 1 tsp of olive oil. The grill your green beans then grill top and bottom of your sandwich.

BA

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ROMAINE FRUIT SALSA BOWL

https://www.facebook.com/photo.php?fbid=492492947538325&set=a.376874985766789.1073741828.376867632434191&type=1

Romaine/Fruit Salsa Bowls ♥♥♥ Prep Time: 15 minutes Yield: 8 Boats Ingredients: Boat: 1 head of romaine l…ettuce. I used Artisan Romaine, since it has a curvier shape and holds the salsa in place. Fruit Salsa: 2 ripe Ataulfo mangos, peeled and diced (Any mango will do, but I prefer Ataulfo for this recipe because it is super sweet and has a string-less flesh) 2 kiwis, peeled and diced 1 cucumber, diced 1 bell pepper (any color, I used orange), diced 1 to 2 cups of grape tomatoes, quartered 1/2 an avocado, diced (optional) 1 Handful of fresh cilantro, chopped juice of 1/2-1 lime Directions: 1. Peel, dice, and chop all of the salsa ingredients and combine in a large bowl. 2. Peel the romaine leaves one by one from the head and spread on your cutting board. Fill the romaine boats with the salsa and enjoy!

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If you love cucumbers, you will love this. I saw this on a friends page and I had to repost. Cucumber subs with turkey, green onions and Laughing Cow cheese! Yum!! All the goodness without all that bread! Shared from 90dayfitnesschallenge https://www.facebook.com/globalfitnesschallenge

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Broccoli Treats

Preheat oven to 375°

Chop a head of broccoli (do not rinse, immediately prior to preparing!)

Mince 2-3 cloves of garlic

Put broccoli, garlic, 2 tbsp. olive oil, and a few shakes of salt and pepper in a ziploc bag….

Shake it up!!

Spread out on baking sheet, place on top rack, and bake for about 30 minutes.

Broccoli will be crunchy and delicious! I make this at least 3 times a week and have to control myself once I take it out of the oven, I could eat this alone for dinner! #healthy #broccoli #healthy#fit #healthystyle #fitness #glutenfree FB/katescallon (thanks Kate)

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Check out our late lunch salad. It is a spring mix of fancy greens, onion, fat free feta and parmesan cheeses, raw walnuts, fresh strawberries and blueberries. Top with lite raspberry vinaigrette dressing and walla! Have fun with food and life!

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Tomato slices layered between Mozzarella Cheese, steamed fresh asparagus, dark leafy greens, balsamic vinegar and a dash of olive oil. Sea Salt & Pepper to taste!!!

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New Years healthy snack: 2 smashed ripe bananas

1 cup dry oat meal

1/2 cup chopped pecans

Mix all together spoon onto sprayed baking pan, bake on 350 for 15 mins. Delicious!!!

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TIPS FOR COOKING/BAKING WITH HEALTHY IN MIND

Make-Ahead Layered Salad

Prechopped veggies and precooked bacon and eggs help you pull this charmingly retro dish together in a flash. You can assemble the salad, cover tightly with plastic wrap, and refrigerate for up to 1 day.

Source: Cooking Light NOVEMBER 2013

• Yield: Serves 10 (serving size: about 3/4 cup)
• Hands-on:15 Minutes
• Total:15 Minutes

Ingredients

• 4 cups prechopped romaine lettuce
• 4 cups baby arugula
• 1/2 cup prechopped red onion
• 2 cups grape tomatoes, halved
• 4 precooked hard-cooked eggs, chopped
• 4 precooked bacon slices, finely chopped
• 2 cups frozen petite green peas, thawed
• 1/2 cup canola mayonnaise (such as Hellmann’s)
• 1/2 cup plain fat-free Greek yogurt
• 1/4 cup nonfat buttermilk

• 1 teaspoon cider vinegar
• 1/2 teaspoon onion powder
• 1/2 teaspoon sugar
• 1/2 teaspoon dried dill
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon paprika
• 1/8 teaspoon kosher salt
• 1 garlic clove, finely grated
• 3 ounces preshredded sharp cheddar cheese (about 3/4 cup)
• 1 tablespoon minced fresh chives

Preparation

1. Combine lettuce and arugula in a large glass serving bowl. Arrange onion over greens in an even layer; top with tomatoes. Sprinkle eggs over tomatoes; sprinkle bacon over eggs. Spread peas evenly over bacon.
2. Combine mayonnaise and next 10 ingredients (through garlic) in a medium bowl. Spread mayonnaise mixture over peas; top with cheese and chives.

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I’m a little bit too excited about this! Cauliflower Breadsticks! Hardly any calories for the whole pan! •1 large head of cauliflower •2 cloves garlic, grated or minced •2 large eggs, lightly beaten •4 oz low fat mozzarella cheese •1/2 teaspoon onion powder •salt •pepper •Preheat oven to 450 degrees. •Chop the cauliflower into chunks and place into microwave for about 5 minutes or until soft •Place the cauliflower into a food processor and blend until it’s a mashed potato texture •In a medium bowl, stir together cauliflower, eggs,cheese, and seasonings •Lightly spray a baking pan with spray oil and coat with the mixture (about 1/2 inch thick) •Bake at 450 degrees for 20-25 minutes or until the top starts to brown •Add additional cheese to the top and enjoy! ‪#‎life‬ ‪#‎vi‬ ‪#‎bodybyvi‬ ‪#‎90daychallenge‬ ‪#‎healthystyle‬ ‪#‎cauliflower‬ ‪#‎cheese‬ ‪#‎fitchic‬ ‪#‎lifehealthtravelwithkate‬ ‪#‎datstravel

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Cucumbers with a BANG!!

*Be careful as these are addictive!…

Be sure and save to your wall to prepare later.

Baby cucumber

Lemon juice

Olive oil

Salt and pepper

Chile powder

Chop a baby cucumber and add lemon juice, olive oil, salt and pepper and chile powder on top

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Lindsey’s Spinach Dip Recipe

Ingredients needed:

1 10 oz container of frozen chopped spinach – defrost and squeeze out all the juice

1-2 5 oz cans of sliced water chestnuts – dice into small pieces

1 8 oz container of 1% cottage cheese – blend with a handheld blender or in a traditional blender until smooth and creamy

1 packet ranch dressing

After completing the above tasks, mix well, eat, and enjoy!

No baking or cooking needed.

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A fast and healthy asparagus, red pepper, and sweet onion side microwavable dish in 10 minutes. Cut the root ends off fresh asparagus, dice 1/3 sweet onion, and cut red bell pepper into thin strips. Place these ingredients into microwaveable covered dish. Add 1/2 tsp. garlic powder and 1/2 tsp. onion powder with kosher salt (or omit as I did) sprinkled over vegetables. Add 1tsp. fresh lemon juice and 2 tablespoon Fat free Italian dressing. Use 8 pats of butter or butter substitute over the veggies and place in microwave for 3 minutes and then stir to completely spread seasonings and cook for 3 minutes more. Delish and light!

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FRESH ASPARAGUS PINEAPPLE FETA DISH

I made a great fresh asparagus dish with fresh pineapple and fat free feta cheese. I cut the tough ends off the asparagus and placed in dish. In a hot stir fry pan, I added light soy sauce (2 TB) with splash in bottom of pan (very little) and added a 1/4 stick butter (can substitute I can’t believe its not Butter) and a splash Braggs Amino Acid. On high heat, I sautéed asparagus into this sauce and kept it turned to cook the asparagus thoroughly. When the asparagus starts softening, I added fresh pineapple chunks to the pan, cutting it over the pan to release juices. I added 1TB brown sugar to the pan and stirred with a splash of fresh lemon juice. I completed the dish in 15 minutes. Yummy!

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For a quick lunch or dinner, a cup of Greek plain yogurt with fresh fruit mixed (used fresh pineapple, blueberries & strawberries with raw unsalted walnuts makes a refreshing summer meal, light and fruity! Lunch, breakfast are great this meal and if you eat it for dinner, eat it early to allow digestion to happen before bedtime. (I ate it at 4:30 pm)

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One quick dinner to take the place of old country style chicken & rice for those of us watching fats and sodium. Open 2  12.5 oz. cans of chicken and rinse off and drain on paper towels. Cook 2 Uncle Ben’s Wild Grain, Chicken Medley packets for 90 seconds each (separately). I had an onion already sliced and laid the slices on a microwave plate for 2 minutes to cook them. I cut them in 1/2 inch pieces and added to chicken in a sauce pan (green friendly pan) with a small amount of 98% fat free chicken stock (only enough to cover the bottom of pan) heat chicken with stock and rice added to a light boil. Add 1tsp. Spicy Paprika with the Nature’s Seasoning without MSG to chicken mixture. Once blended, cut off and let it stand for about 3-4 minutes. You will be surprised at how good this tastes and so light. (Additional suggestion: Change to Uncle Ben’s Wild Grain with Quinoa and use tuna instead of chicken for variety).

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HAPPY FOURTH OF JULY! Greg and I on our healthy eating program, changed our 4th of July menu to Flax, Whole Grain Pita Bread with Rotisserie Grilled Chicken, fresh tomatoes, Vidalia onions, cucumbers (Greg passed on them) and my new special Greek yogurt sauce with spicy paprika, champagne shallot mustard, cumin, celery seed, cayenne pepper, liquid amino acid, onion and garlic powder, with one (1) tsp. of mayo mixed with an 8 oz. of yogurt with a hit of pepper. It makes enough to put in a jar and keep in the refrigerator. This is going to be my intervention tool for my mayo addiction LOL! I use only a teaspoon (level not heaping) for the sandwich. This was yummy and so fresh tasting.

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Let extra virgin olive oil, organic, first cold press become your best friend. Use it sparingly and if you can use a sprayer, it is even more beneficial and will go farther.

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Balsamic vinegar (get a high quality one) can be used in a lot of recipes for great taste.

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Balsamic glaze is made from putting an amount in small saucepan on medium heat and allowing the liquid to reduce by 1/2. Great on grilled vegetables and/or meat.

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Great tip for deviled eggs, use half of the yolks of the boiled eggs and make the eggs with reduced fat mayo/more mustard (I use the champagne shallot mustard), more dill pickles than sweet pickles, cream more than regular so it will go farther. Spicy paprika will add more flavor when using more whites in the mixture.

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Almond butter spread very lightly on brown rice cake with fresh fruit or raw unsalted walnuts or almonds gives a full light breakfast or snack.

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Greek yogurt is a great substitute for sour cream and even as a mayo substitute. If you have to have a mayo flavor, use only 1 tsp. of mayo and the rest Greek yogurt. Dips are great using Greek yogurt by adding a little fresh herbs, onions and/or garlic.

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If you haven’t discovered Agave, try it instead of sugar. It has a really sweet taste and I have used it on a baked yam with cinnamon, yummy!

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Stevia or Agave are great substitutes for sugar in tea and coffee. Buy the Stevia on the go for the office or keep in your purse for restaurants. I haven’t found a restaurant that has Stevia and the other sweeteners have chemicals we don’t need.

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Beets are a great dish when bought fresh and peeled (use gloves to avoid dye). Cut into 1/2 inch rounds, brush with olive oil and sea salt/pepper. Grill on grill rack for 16-20 minutes and when done, drizzle with balsamic glaze (how to make glaze, see above).

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Quinoa is a great way to have the “filler” like rice, but it is protein and not starch. Veggies can be sautéed and added. Remember to sauté mushrooms, onions, asparagus, broccoli, green garden peas in a separate pan with olive oil and add to cooked Qunoa (pronounced Keen-wah).

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Invest in a stick free green pan. The ability to sauté or even prepare eggs with a small amount of olive oil without your food sticking is well worth the cost. (There are several brands out there for your selection).

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Fresh veggies, cut into easy pieces, fill you up when selected for snacks. Celery and/or carrot sticks can be used to eat herb flavored or other flavored organic hummus as a great filler snack.

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Before deciding to buy, check for sugars (high fructose or corn syrup); fats (saturated); sodium; carbohydrates. Look for natural, with as little processing as possible; organic is great but can be costly but so can health issues.

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More helpful tips to come! Check back for more and good health to you and yours!