Monthly Archives: October 2013

Healthy Halloween Tips

Based on the nutrition labels on popular candies, the average child accumulates 3,500 – 7,000 calories worth of treats on Halloween night. Follow these simple tips & tricks to stay healthy on Halloween!

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  • Fill up before trick-or-treating: if kids are full before trick-or-treating, they will eat fewer pieces of candy during the night and after they get back home. Try this recipe for scary taco salad.
  • Exercise: walk from house to house instead of driving – set a goal on how far you will walk and stick to it!
  • Use a smaller treat bag: steer clear of the pillow case method and collect less candy with a smaller bag.
  • Keep the favorite sweets and get rid of the rest: when the children get home, make them make two even piles – one for the candy they want to keep and another for the candy they don’t want to eat. Try donating the candy you do not want to a local senior citizens home, food pantry, Ronald McDonald House, or children’s hospital.
  • Out of sight, out of mind: Keep the candy hidden away instead of out in the open – one will be less likely to mindlessly eat when treats cannot be seen.
  • Pass out healthy treats: Often children’s excitement is in collecting the candy, rather than eating it.

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Apple Cranberry Wheat Berry Salad

A great fall dish – both as a side or as the main entree! If making ahead of time, stir in the baby spinach apples, and pecans right before serving. 

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Ingredients:
1 cup uncooked wheat berries, rinsed
salt & ground black pepper, to taste
1 Tbsp apple cider vinegar
1 tsp coarse ground Dijon mustard
1 tsp pure maple syrup
1 Tbsp apple cider (or 100% apple juice)
2 Tbsp extra virgin olive oil
1/2 cup dried cranberries
1/2 cup pecan halves, toasted and chopped
2 packed cups baby spinach
1 large apple, chopped

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Roast Chicken with Potatoes & Butternut Squash

A delicious and filling meal on a budget! By putting the herbs under the skin before roasting, you can save calories by removing the fatty skin without removing the flavor.

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Ingredients:
2 Tbsp minced garlic, divided
1 tsp salt, divided
3/4 tsp freshly ground black pepper, divided
1/2 tsp dried rubbed sage
1 (3 1/2 lb) roasting chicken
cooking spray
12 oz red potatoes, cut into wedges
1 1/2 cups cubed peeled butternut squash
2 Tbsp butter, melted

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Meatless Monday – Eggs with Chickpeas, Spinach, & Tomato

A deliciously easy and inexpensive one skillet vegetarian meal! Serve with a side salad or oven roasted vegetables and some whole grain bread for a complete meal. 

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Ingredients:
1 Tbsp extra-virgin olive oil
3 Tbsp thinly sliced shallots
1 tsp chopped fresh rosemary
1/8 tsp crushed red pepper
1 garlic clove, thinly sliced
1/2 cup low-sodium marinara sauce
1 (14-oz) can chickpeas, drained and rinsed
1/4 cup vegetable broth (or use the liquid from the chickpeas)
2 cups fresh baby spinach
1/4 tsp salt
1/8 tsp ground black pepper
4 large eggs
2 oz pecorino Romano cheese, shredded

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Cheddar Chicken Chowder

A deliciously light creamy and cheesy soup. Serve with a fresh vegetable salad and some crusty bread for a complete meal.

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Ingredients:
2 bacon slices
cooking spray
1 lb skinless boneless chicken breast, cut into bite-size pieces
1 cup chopped onion
1 cup diced red bell pepper
2 garlic cloves, minced
4 1/2 cups low sodium chicken broth
1 3/4 cups diced peeled red potatoes
2 1/4 cups frozen whole-kernel corn
1/2 cup all-purpose flour
2 cups 1% skim milk
3/4 cup shredded cheddar cheese
1/2 tsp salt
1/4 tsp black pepper

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Tex-Mex Lasagna

Beef up this dish with leftover chicken from Crock Pot Chicken Tacos or leave it meatless and add a fresh garden salad for a complete meal! A fun new take on the classic Italian lasagna. 

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Ingredients:
3/4 cup bottled salsa
1 1/2 tsp ground cumin
1 (14.5 oz) can no salt added diced tomatoes
1 (8 oz) can no salt added tomato sauce
cooking spray
6 pre-cooked lasagna noodles
1 cup whole-kernel corn (if frozen, thaw)
1 (15-oz) can black beans, rinsed & drained
2 cups reduced fat Mexican blend cheese
1/4 cup chopped green onions

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Crockpot Chicken Tacos

This simple recipe is very versatile! You can use the salsa water that is leftover to make a mexican rice side dish. You can also use any leftover chicken for a mexican tortilla soup, enchiladas, burritos, quesadillas, with beans & rice, on nachos, and more!

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Ingredients:
2 boneless, skinless chicken breasts
1 small onion, chopped
1 green bell pepper, chopped
1 Tbsp chili powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp crushed red pepper flakes
1/4 tsp dried oregano
1/2 tsp paprika
1 1/2 tsp ground cumin
1/2 tsp salt
1 tsp cracked black pepper
16 oz salsa
tortillas (use corn or whole wheat for extra health benefits)
taco toppings (lettuce, tomato, cheese, avocado, etc)

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