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

 

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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

  1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
  2. 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  BR6584

  • 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

  1. 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.
  2. 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

http://www.eatingwell.com/recipes/egg_salmon_sandwich.html

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 Friday: Italian Meatball Sliders by Clean Eating

Serves: 12 Hands-on time: 20 minutes Total time: 40 minutes

INSTRUCTIONS:Sliders-300x336

  • Olive oil cooking spray
  • 1 lb lean ground turkey
  • 2 cloves garlic, minced
  • 1 egg white
  • 1/4 cup minced yellow onion
  • 1/4 cup minced roasted red bell peppers (packed in water and drained)
  • 2 tsp Italian seasoning
  • 1/2 tsp sea salt
  • 1/4 tsp fresh ground black pepper
  • 1/2 cup natural jarred marinara sauce
  • 1/2 cup shredded part-skim mozzarella cheese
  • 24 cocktail-size whole-grain pitas or buns, split, toasted lightly if desired

INSTRUCTIONS:

  1. Preheat oven to 400°F. Line a large, rimmed baking sheet with foil and mist with cooking spray.
  2. In a medium mixing bowl, combine turkey, garlic, egg white, onion, bell peppers, Italian seasoning, salt and black pepper. Gently mix until combined. Using a spoon or small scooper, from into patties about 1 scant tbsp each, making about 24 sliders; place on sheet. (MAKE AHEAD: Prepare patties up to one day in advance, wrap tray in plastic wrap an refrigerate.)
  3. Transfer to oven and bake for 10 minutes. Remove from oven and flip patties over. Bake for 5 more minutes. Remove patties from oven; spoon marinara over each patty and sprinkle each with cheese, dividing evenly. Switch oven to broiler setting on high, return to oven and broil for 4 to 5 minutes, until cooked through and cheese is bubbling. Using a fork or tongs, transfer each patty into a pita or bun.

Nutrients per serving (2 meatball sliders): Calories: 213, Total Fat: 4 g, Sat. Fat: 1 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 0 g, Carbs: 29 g, Fiber: 3 g, Sugars: 4 g, Protein: 11 g, Sodium: 554 mg, Cholesterol: 21 mg

Recipe by: Cara Lyons
Picture by: Maya Visnyei

Just as an added note, I highly recommend you check out Tosca Reno’s Clean Eating Cookbooks and subscribe to hear Clean Eating magazine. Everything, and I mean literally everything, I have tried from these books have been delicious.

Link: http://www.cleaneatingmag.com/recipes/classics-made-clean/italian-meatball-sliders-2/

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!