Category Archives: Food Fridays
Food Friday: Delicious Healthy Snacks
I know I usually post recipes on Food Fridays, but today I wanted to give you a bunch of healthy snack ideas. Usually when we’re hungry throughout our day, we grab for the convenient stuff… which is typically in the vending machine. Here are a bunch of tips for healthy snack ideas that could leave you satisfied. All of these tips are from Women’s Health Magazine… enjoy :)!
http://www.womenshealthmag.com/weight-loss/100-calorie-snacks
Food Fridays: Quick Breakfast Taco
Mmm I love tacos
Check out this healthy recipe from Eating Well!
Makes: 1 serving
Active Time: 15 minutes
Total Time: 15 minutes
Ingredients
- 2 corn tortillas
- 1 tablespoon salsa
- 2 tablespoons shredded reduced-fat Cheddar cheese
- 1/2 cup liquid egg substitute, such as Egg Beaters
Preparation
- Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
- Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.
Nutrition
Per serving: 153 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.
Carbohydrate Servings: 1
Exchanges: 1 starch, 2 very lean meat
Link: http://www.eatingwell.com/recipes/quick_breakfast_taco.html
Check out the website for the picture and other great recipes!!
Food Friday: Egg & Salmon Sandwich Recipe
Looking for a quick and delicious breakfast? I always am! Check out this recipe from Eating Well that only takes 15 minutes!
Ingredients
- 1/2 teaspoon extra-virgin olive oil
- 1 tablespoon finely chopped red onion
- 2 large egg whites, beaten
- Pinch of salt
- 1/2 teaspoon capers, rinsed and chopped (optional)
- 1 ounce smoked salmon
- 1 slice tomato
- 1 whole-wheat English muffin, split and toasted
Preparation
- Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.
- To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.
Nutrition
Per serving: 214 calories; 5 g fat (1 g sat, 2 g mono); 7 mg cholesterol; 25 g carbohydrates; 19 g protein; 3 g fiber; 670 mg sodium; 221 mg potassium.
Nutrition Bonus: Good source of omega-3s.
Carbohydrate Servings: 1 1/2
Exchanges: 1 1/2 starch, 2 lean meat
Food Friday: Homemade Muesli Recipe from Joyous Health
Homemade Muesli Recipe
- 2 cups of raw organic oats
- ½ cup pumpkin seeds*
- ½ cup sunflower seeds*
- ½ cup almonds*
- ½ cup raisins and/or cranberries**
- 3 cups of pure filtered water
- 2 tbsp kefir
- 1 freshly squeezed lemon
NOTE: *Make sure you buy unroasted and unsalted nuts and seeds.
**Be sure to use unsulfured dried fruit.
Directions Combine all the dry ingredients into a large glass bowl and mix together. Add enough water to entirely cover the ingredients. Stir in kefir and lemon juice. Leave out on the counter overnight with a loosely fitting lid. Make sure to put it in the in fridge the next day to ensure freshness. Do not keep more than 2-3 days.
How to Enjoy! Spoon out desired amount of muesli into bowl. Add desired amount of organic yogurt, a dash of cinnamon (very blood sugar balancing), 1 tbsp of organic maple syrup, 2 tbsp of chia seeds or 1 tbsp flax oil, fresh fruit and enjoy!!
http://www.joyoushealth.ca/blog/2011/11/18/homemade-energizing-breakfast-muesli-recipe/
Food Fridays
So I decided to create something called “Food Fridays” where I guarantee post a delicious recipe every Friday. Most weekends people eat out, but to stay on track for your health and weight loss goals, it’s usually better to eat at home. Restaurant foods contain tons of excess sugars, salts, and fats — even more so that we realize. I know everyone is different on their food preferences, but I will do my best to choose foods that are enjoyable by most. If you try a great and healthy recipe, feel free to send me an email and I will post it up on the blog. Email me at wellness@cardinalcouriers.com
This coming Food Friday: Quesadilla Casserole from Clean Eating!