Another warm comfort food inspired “healthified” dish. Make this dish less starchy by mashing cauliflower into the potatoes – you can’t even tell! I like to add in more vegetables than the traditional peas & corn.. mix in whatever veggies you have in the house! This comforting, creamy, hearty (and healthy!) dish won’t leave you feeling guilty after you reach for seconds.
2 large potatoes, chopped into 2-inch pieces
1 small head cauliflower, chopped into 2-inch pieces
2/3 cup low fat milk
3 Tbsp butter, divided
salt & pepper
1 lb lean ground turkey (or lean beef)
1/2 onion, chopped
2 garlic cloves, minced
3 Tbsp all-purpose flour
1 Tbsp tomato paste
1 Tbsp Worcestershire sauce
1 Tbsp low-sodium soy sauce
1 can chicken broth
2 cups frozen vegetable medley (corn, peas, carrots, green beans, lima beans, etc) Continue reading
Sometimes on a chilly night, warm comfort food is a must. Try this quick & easy meal tonight to warm you up from the inside out. Serve with a fresh vegetable salad for a complete and filling meal.
2 cups uncooked egg noodles
1 pound top sirloin steak, cut into 3/4-inch pieces
1 Tbsp butter
2 Tbsp finely chopped shallots
8oz baby bella mushrooms, sliced
1 tsp minced garlic
1 Tbsp low-sodium soy sauce
3 Tbsp flour
1 1/2 cups low-sodium beef broth
1/2 tsp black pepper
3 fresh thyme sprigs Continue reading
5 Healthy Holiday Habits
- Include fruits and vegetables in holiday meals
Seasonal favorites: apples, broccoli, cabbage, carrots, cauliflower, kale, sweet potatoes, winter squash
- Don’t skip meals
Eat breakfast, eat evenly-spaced meals, eat nutrient rich snacks, and don’t skip meals to “save room”
- Stick to your normal routines
As much as possible, keep your normal routines – eat your usual meals and snacks at your usual times so you wont overindulge later
- Practice portion control
Practice portion control, using MyPlate as a model – make ½ of your plate fruits & vegetables, ¼ protein, and ¼ whole grains
Step it up a notch: add 10 minutes a day to what you normally do, start a new holiday exercise program with co-workers, sign the family up for a 5k, or walk & use the stairs as you shop!
Need dinner in a flash? Try this simple recipe for individual meat loaves! With very few ingredients (and many of them pantry staples) this dinner will be on the table in less than 45 minutes! While the dish is cooking, make a side of mashed potatoes and roasted vegetables for a warm and filling meal.
2 large egg whites
1/3 cup quick-cooking oats
1/2 cup plus 2 Tbsp chipotle salsa, divided
1/4 cup ketchup, divided
1/4 tsp ground black pepper
1 pound ground beef, extra lean (or lean ground turkey)
cooking spray Continue reading
Try this no-fuss overnight breakfast cereal for a fast weekday morning meal! It “cooks” in the refrigerator overnight and yields a warm and filling breakfast in the morning! Mix it up with different toppings to add your own twist.
1 cup uncooked bulgur
1 1/2 cups 1% milk
1 Tbsp peanut butter
Topping Suggestion: 1/2 cup berries, a dollop of plain or vanilla greek yogurt, and 2 tsp chopped nuts Continue reading
Thanksgiving Facts to Make you Gobble
- 46 million turkeys are consumed on Thanksgiving each year!
- An average of 4,500 calories and 229g of fat are consumed per person on Thanksgiving. (Most people need around 65 g of fat or less per DAY!)
- Studies show that the average person gains 1-2 pounds every holiday season, which can quickly add up over time if you’re not working it off.
Use the government’s MyPlate to help you enjoy your Thanksgiving feast while staying on the healthy track. One of the main points of the MyPlate diagram is portion control. All foods have a place on the plate, but you should eat larger portions of fruits and vegetables with smaller portions of meats and starches. The good thing about Thanksgiving is that, while there is a TON of food, there are usually also a TON of vegetables. Squash, brussels sprouts, sweet potatoes, green beans, salad – If you take up most of the real estate on your plate with veggies, you’re forced to control the portion of stuffing, turkey, and mashed potatoes – items that often pack in hundreds of calories. Stick with only one plate of food to avoid over-stuffing yourself with seconds or thirds!
Be mindful of hidden sources of fats and sugars. Green bean casserole is high in fat. Sweet potato casserole is loaded with sugar and butter. Canned cranberry sauce is high in sugar. Instead, choose steamed green beans, oven roasted sweet potatoes, and cranberry sauce made with whole cranberries.
After the feast, get the whole family involved in some type of physical activity. Take a walk, play football in the yard, or get moving with an activity based video game!
For more healthy Thanksgiving tips, see “A Healthy Thanksgiving Plate“