“EAT TO WIN!”

Here are some Healthy Recipes that Are Nutritious, Fast & Fun!

(I even give you some great healthy Mexican Recipes & Guilt Free Foods)

Eating healthy doesn’t have to be boring!!! A common excuse to heating healthy is that “it is expensive.”  But eating out can be even more expensive, less nutritious, and  more costly to your health in the long run. Enjoy these healthy tips and recipes and I look forward to hearing your feedback and comments. Heck post a recipe of your own to share with all of us.

Serving sizes are usually more than one. To make life easier you can store (tupper-ware) and/or freeze your meals so it saves you time, money, and gives you delicious predictability with your meals.

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The 5 B’s: Must-Have Healthy Breakfast Ingredients

1. Buckwheat This fruit seed (I know, I’m surprised too!) is both energizing and nutritious. It can help lower both your cholesterol and blood pressure while providing incredible antioxidant power. Buckwheat has the power to prevent heart failure and curtain types of cancer. Use it in breakfast breads, pancakes and more!
2. Blueberries OK, I know this one is obvious, but  I have to say it again. Blueberries are one of the fruits with the most antioxidants. They slow down aging, improve cardiovascular health and protect your brain. Not to mention they taste amazing. Throw blueberries into your next batch of pancakes, muffins, coffee cakes, waffles and more. They make a simple cereal topper or side-dish for any breakfast.
3. Buttermilk You’re suprised to see this one on my list, aren’t you? Nowadays, buttermilk is made from skim or low-fat milk, and like yogurt it is full of active cultures. These cultures can help stimulate your immune system and even allow those who are lactose intolerant to use buttermilk. In fact, if you use it in you blueberry muffins, it will help keep the fruit color vibrant. It is rich, creamy and full of health benefit.  
   
4. Bananas This is one fruit that never gets enough credit. Everyone knows how much potassium these hold, but what about their benefits for your bones and kidneys? How they can improve your mood and your nerves? And don’t forget about their ability to sooth your stomach and relieve stress. Oh…you didn’t know that? Well slice up some bananas and throw them into your next breakfast. No need to fear if they’re going bad. Just throw them in the freezer and use for your next banana bread or breakfast muffins.
   
5. Bran Bran is the outer layer of oats, and it contains tons of fiber. It has natural antibacterial fighting properties and reduces cholesterol. Also, since it absorbs so much water, bran can help you  feel fuller and, as a result, eat less. Eating too much bran can take a toll on your stomach, so be sure to consume it with whole grains. Use it in muffins or try a bran cerea

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Power Oatmeal

This oatmeal is packing a powerful ingredient – protein. Mix a scoop of your favorite protein powder into your oatmeal to transform it into a quick and healthy breakfast.

Servings: 1

Here’s what you need…

• 1/2 cup whole grain oats
• 1 cup water
• 1 scoop high quality protein
• 1 tablespoon chopped macadamia nuts
• 1 tablespoon golden raisins

1. Mix the oats & water together in a microwave safe bowl. Microwave on high for 2 to 4 minutes.
2. Stir in protein, top with nuts and raisins.

Nutritional Analysis: One serving equals: 325 calories, 7g fat, 41.7g carbohydrate, 10.2g fiber, and 25.7g protein.

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Salmon and Broccoli Scramble

Salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.

Servings: 2

Here’s what you need…

• 1 teaspoon olive oil
• 1 cup fresh broccoli, cut into small pieces
• 5 egg whites
• 8oz grilled or smoked salmon, separated into small pieces
• dash of salt and pepper

Nutritional Analysis: One serving equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.

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Grilled Salmon and Peach Salad

This recipe makes a perfect flat-abs meal. Fresh greens, grilled peaches and tender salmon make a mouthwatering combination. Enjoy for lunch or dinner.

Servings: 1

Here’s what you need:

• 2 cups mixed greens
• 1/4 cup grilled peaches
• 1 Tablespoon blue cheese crumbles
• 1 Tablespoon dried cranberries
• 1 Tablespoon light salad dressing
• 7 oz grilled salmon

1. Toss the greens, peaches, blue cheese, and cranberries in a bowl with salad dressing. Top with grilled salmon.

Nutritional Analysis:? One serving equals: 365.3 calories, 14.5g fat, 404mg sodium, 15g carbohydrate, 2g fiber, and 39.7g protein.

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Smoked Salmon Wrap

Salmon is a rich source of omega 3 as well as protein. Couple that with sprouted grain tortilla and fresh arugula and you’ve got yourself a healthy, balanced meal that’s ready in only 5 minutes.

Servings: 2

Here’s what you need:

• 1 Sprouted grain tortilla
• 1 Tablespoon low fat cream cheese
• 4 oz Smoked salmon
• 1/2 cup Arugula
• Dash of salt and pepper

1. Spread the cream cheese evenly over one side of tortilla. Place the salmon in the center of the tortilla. Top with arugula. Add a dash of salt and pepper.
2. Roll the tortilla and slice in half.

Nutritional Analysis: One serving equals: 175 calories, 6g fat, 12.5g carbohydrate, 3g fiber, and 16.5g protein.

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Who Says Mexican Has To Be Unhealthy

Filled with cheese, spices and all sorts of goodness, Mexican food recipes are always a tasty sure-fire success. The only problem is, what is normally thought of as the best Mexican food is overflowing with fat, sodium and lots of calories. But easy Mexican recipes do not have to be disastrous on your waistline. Let this collection of 29 Healthy Easy Mexican Recipes show you how to make the best Mexican food that is good for you.

Instructions

1. Combine the first 8 ingredients in ziploc-style plastic bag; seal, and shake well to coat. Marinate in refrigerator 20 minutes.
2. Warm the tortillas according to the package directions. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat.
3. Add plantains; saute 5 minutes or until golden. Add 1/8 teaspoon red pepper, and stir well.
4. Remove plantains from skillet; keep warm.
5. Add turkey mixture to skillet, and saute 4 minutes or until done. Divide turkey mixture evenly among warm tortillas, and roll up. Serve with plantains.

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Ground Turkey Burritos

Notes

Optional additions:black beans, corn, more chiles, brown rice, whatever you like.

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Instructions

1. Prepare Gorton’s Original Batter Tenders according to package instructions.
2. Place 2 cooked Gorton’s Tenders on bottom of taco shell.
3. Top Tenders with 1/4 cheese, 1/4 cup of salsa and 1/4 cup of lettuce.
4. Serve immediately.

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Notes

The burgers can fall apart easily, so grilling them is not advisable. They are very moist and juicy when done! Serve on onion buns with yogurt as a topping.

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Easy Authentic Guacamole
Description
Get more heart healthy avocado into your diet with this easy recipe for guacamole dip. Let this simple recipe show you how to make fresh guacamole that will instantly disappear when served at your next gathering.

Here’s what you need

• 1/2 small onion, very finely chopped

• 2 Serrano chilies or one jalapeno, stemmed and seeded, finely chopped

• 1 medium tomato, cored and finely chopped

• 1 clove garlic, chopped

• 10 sprigs cilantro, chopped

• 3 medium avocados

• Salt, to taste

• 1/2 a fresh squeezed lime

Instructions
1. In a medium bowl, mix onions, chilies, tomato, garlic and cilantro.
2. Remove the pit and peel on the avocado and cut into small pieces.
3. Lightly mash the avocado with onion mixture.
4. Flavor with salt. Then add the lime juice.
5. Return the avocado pits to the guacamole (keeps it from turning black) and cover with a sheet of plastic wrap. Make sure to press it directly against the surface all over. Set aside or refrigerate to let flavors blend.
6. When ready to serve, add whole sprigs of cilantro for garnish. Serve with tortilla chips or mound over shredded lettuce for a different salad.

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For Non-Meat Eaters

Say Yes to Good Fat

Avocados and almonds contain monounsaturated fat. This healthy fat has been shown to help target stubborn belly fat and lower your cholesterol levels.

• Use avocado slices in your sandwich instead of mayo.
• Get your healthy fat fix with a handful of almonds.

Crisp baby spinach blends with sweet mango, tender chicken and a sprinkle of red quinoa in this refreshing salad. Complete with your veggies, protein and wholegrain, this salad is a balance meal in and of itself.

Servings: 2

Here’s what you need…

• 2 cups baby spinach
• 1 small carrot, shredded
• 2 Tablespoons red onion, minced
• 1/4 cup red quinoa, cooked
• 1/4 cup ripe mango, diced
• 1 cup cooked chicken breast, diced
• 2 Tablespoons lowfat salad dressing (Newman’s Own Low Fat Sesame Ginger Dressing)

1. Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.

Nutritional Analysis: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein.

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Strawberry MicroGreen Salad

Microgreens are tiny leafed vegetables that are harvested when less than two inches tall. They have remarkably intense flavor and high levels of vitamins and minerals. Pair this salad with a piece of lean meat for an excellent, light meal.

Servings: 4

Here’s what you need:

• 3 cups organic microgreens
• 1 cup sliced strawberry
• strawberry dressing (6 strawberries, 1 Tablespoon balsamic vinegar, 1 teaspoon agave nectar, 1 teaspoon olive oil, dash of salt and pepper – blended)
• 1/4 cup chopped walnuts

1. Toss the microgreens with strawberries and dressing. Sprinkle with walnuts.

Nutritional Analysis: One serving equals: 124 calories, 6g fat, 8g carbohydrate, 3g fiber, and 2g protein.

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Grilled Bok Choy

Ready to grill? Throw some bok choy on the BBQ! Bok choy is packed with vitamins A, C and K, as well as beta carotene. This grilled bok choy has tender stems and crispy leaf edges.

Servings: 6

Here’s what you need…

• 2 lbs bok choy
• 1 Tablespoons olive oil
• 1/4 teaspoon garlic salt
• 1/8 teaspoon paprika
• 1/8 teaspoon black pepper
• 1 teaspoon seasoned salt

1. Preheat grill and lightly oil the grate.
2. In a small bowl combine the oil and seasonings. Mix well.
3. Slice the bottom off the head of bok choy, and wash each stem.
4. Lay bok choy on prepared grill. Brush with the seasoned oil mixture. Cover grill and cook until stems show grill marks, about 4 minutes. Turn the bok choy, brush with more seasoned oil mixture and grill the other side.
5. Transfer to platter and serve.

Nutritional Analysis: One serving equals: 36.5 calories, 2.6g fat, 3g carbohydrate, 1g fiber, and 2g protein.

Here’s what you need:

• 3 Tablespoons pine nuts, toasted
• 2 bunches broccoli rabe, stems trimmed
• 1 teaspoon olive oil
• 3 garlic cloves, minced
• 1/4 cup kalamata olives, halved
• dash of freshly ground sea salt
• Juice from 1 small lemon

1. Place a steamer basket over a 3 quart pot, filled with water up to the bottom of the basket. Bring the water to a boil, add the broccoli, cover and steam for 3 minutes. Immediately drop the broccoli into a bowl of ice water. After a few minutes drain the broccoli and set aside.
2. In a large skillet warm the olive oil over medium heat. Add the garlic and saute until golden. Add the broccoli, olives and salt. Saute for another 5 minutes until tender. Remove from heat, place in serving dish, sprinkle with pine nuts and toss with lemon juice.

Nutritional Analysis: One serving equals: 58 calories, 4.4g fat, 3g carbohydrate, 7.1g fiber, and 2.5g protein.

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Guilt Free Foods

Have you ever avoided making a homemade pizza because you thought it would take hours to make?  Well, I have a pizza recipe for you that fits perfectly with your healthy diet plans and the prep time for this delicious homemade pizza is only 20 minutes and then cook time is 15 minutes.  This homemade pizza should be a part of your healthy eating plans.  It tastes delicious and only takes about 35 minutes to make and serve.

Here’s what you need:

1  12 ounce whole-wheat or whole-grain pizza crust, such as Boboli
1/4 cup pizza sauce
1/2 cup frozen spinach, thawed and drained well
1/4 small red onion, thinly sliced
1 cup shredded part skim mozzarella cheese
6 medium white mushrooms, sliced
1/4 cup part skim ricotta
2 Tbsp grated Parmesan
1 Tbsp Extra Virgin olive oil
2 tsps Balsamic Vinegar
6 oz of chopped chicken, cooked

1.  Cook 6oz of chicken and then cut into small chunks.

2.  Preheat the oven to 450 degrees.  Place a large pizza pan or baking sheet on the bottom of the oven to preheat.

3.  Spread the pizza sauce on the pizza crust followed by the spinach and onion.  Then sprinkle with the mozzarella and mushrooms.  Dollop the ricotta over the pizza and sprinkle wiht the parmesan.  Spread the chopped chicken over the pizza and finish by drizzling the olive oil all over.

4.  Carefully transfer the pizza to the preheated pizza pan or baking sheet that is in the oven.  Bake until the crust is puffed and beginning to color at the edges and the cheese is melted.  This should take about 10 minutes.  Take the pizza out of the oven and then preheat the broiler.

5.  Put the pizza back into the oven once the broiler is up to temperature and broil the pizza until the cheese is browned and bubbling.  This will only take about 2-3 minutes.  Pull the pizza out and let cool for 5 minutes.  Sprinkle with the balsamic vinegar and slice and serve.

Makes about 6 servings:

Nutrition facts per serving:

Calories:  287
Protein:  22 grams
Carbohydrates: 30 grams
Fat:  10 grams
Fiber:  5 grams

Enjoy this delicious pizza and make sure it is a part of your healthy eating guidelines.

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PB&J Makeover

Here’s what you need:

• Sprouted grain bread
• 1 Tablespoon pure peanut butter (no added sugar or corn syrup)
• 1 Tablespoon natural fruit spread (no added sugar or corn syrup)
• 1/2 of a banana, sliced

1. Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.
2. In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein.

Deserts

This recipe makes a perfect fall dessert. I used peaches, but feel free to substitute with apples or pears. Traditional cobblers and pies are filled with fat and sugar – this recipe is much lighter, but will satisfy your sweet tooth just as well.
Servings: 1

Here’s what you need:

• 1 sweet, ripe peach (or apple or pear)
• coconut cooking spray
• 1 teaspoon agave nectar
• pinch of sea salt
• pinch of freshly ground cinnamon

1. Wash, peel and pit the peach. Chop into bite-sized pieces.
2. Pre-heat a skillet over medium-high heat. Spray lightly with coconut cooking spray.
3. Saute the peach pieces for about a minute, then add the agave nectar, salt and cinnamon. Continue to saute for another few minutes until it turns a deep golden color.
4. Serve and enjoy immediately!

Nutritional Analysis: One serving equals: 53 calories, .2g fat, 100mg sodium, 13g carbohydrate, 1.8g fiber, and 1g protein.

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Asparagus, sundried tomatoes and mushrooms make this chicken and pasta dish unique and delicious. This recipe is for one serving, but you can multiply the ingredients and make enough for a crowd.

Serves: 1

Preparation Time: 10 min

Cooking Time: 15 min

Ingredients

• 1 chicken breast half, butterflied
• 1 tablespoon vegetable oil
• 1 clove garlic, minced
• ¹/4 cup chopped onions
• 2 to 3 stalks asparagus, trimmed and cut into 1-inch pieces
• 2 to 3 sun-dried tomatoes, rehydrated
• 2 or 3 fresh mushrooms, cleaned and quartered
• Salt and pepper to taste
• Thyme
• 2 to 3 tablespoons sherry
• ¹/4 cup chicken stock
• 1 serving linguine, cooked

Instructions

1. Saute chicken breast in vegetable oil over high heat.
2. Add garlic, onions, asparagus, sun-dried tomatoes and mushrooms. Season with salt, pepper and thyme.
3. Add sherry and chicken stock and simmer until sauce thickens slightly and chicken is cooked through. Serve over linguine.