RSS Feed

Tag Archives: lunch

10 Ways to Cut Back on Sugar


Americans are consuming way more sugar than they should — 22 teaspoons a day. It’s clear we need to cut back, but it’s hard to break old habits. The American Heart Association (AHA) is urging people to aim for no more than 100 calories of sugar a day (six teaspoons). Here are some easy things you can do to lighten up on the white stuff.

1. Cut back slowly. A gradual switch is ideal to avoid the chances of regressing back to sweets.

2. Try to ween yourself off of the sugar you add to foods. Stir less sugar into your cup of joe and sprinkle less sugar on your cereal or oatmeal.

3. Choose your sugar vice for the day. Limit your daily sugar intake. Keep in mind that one soft drink, a small candy bar, a few plain cookies, or a small portion of light ice cream or frozen yogurt is equal to 100 to 150 calories of added sugar.

4. Don’t be fooled by natural sugars. Brown sugar, molasses, Sucanat, and turbinado sugar are still sugar. 5. Avoid liquid sugars. A 12-ounce can of coke contains 40 grams of sugar, and a 20-ounce bottle of Vitamin Water contains 32 grams.

6. Buy plain yogurt instead of flavored yogurt. Either sweeten it with fresh or frozen fruit, or mix half plain yogurt with half fruit yogurt.

7. Don’t be fooled by healthier versions of treats. An oatmeal raisin cookie and strawberry ice cream are still made with sugar. So are many energy bars.

8. Get fruity. To satisfy your sweet tooth, choose naturally sweet foods like fruit, dried fruit such as dates or apricots, fruit smoothies, carrots, sweet potatoes, and homemade popsicles.

9. Check labels on fruit products. Fruit is naturally sweet enough, but some companies choose to make it sweeter by adding sugar. Choose jams and juices that are sweetened with nothing but fruit.

10. Check labels on other foods and look for hidden sugars. If a label says sucrose, corn syrup, high fructose corn syrup, cane juice crystals, evaporated cane juice, dextrose, molasses, or malted barley extract, it contains sugar.

{FitSugar}

Advertisements

Shrimp With Farfalle & Zucchini


Looking for something healthy and fresh to eat? Try out the shrimp with farfalle & zucchini. This simple

recipe is delicious!

Ingredients:

  • 2 tablespoons olive oil
  • 2 cloves of garlic, sliced
  • 2 pounds of baby shrimp
  • 6 zucchinis, cubed
  • 1 teaspoon All Purpose Seasoning Salt (such as McCormick Season All)
  • 1 teaspoon onion powder
  • 1 cup white wine
  • 1 pound Farfalle Pasta
  • 1/2 cup of Parmeggiano Reggiano (grated), plus extra for topping
  • 1/4 cup fresh parsley, chopped

Directions:

  1. Sauté olive oil and garlic in a large pan until golden. Add shrimp and cook until slightly pink.
  2. Add zucchini to sauté – season with salt, pepper, seasoning salt and onion powder. Mix all ingredients together for a few minutes. Put lid on the pot so that the zucchini can release all of its natural juices. After about 2 minutes, lift off the lid and add the wine. Toss until all the flavors combine.
  3. Cook only halfway – turn off the flame and put the cover back on.
  4. In the meantime, boil water – add salt, cook pasta al dente for about 5 to 6 minutes. Drain pasta and add to the pan with the shrimp and zucchini. Finish cooking all the ingredients together and add freshly grated parmeggiano cheese.
  5. Transfer to serving bowl and garnish with more grated cheese and fresh parsley.

{Recipes}

Grilled Chicken Greek Salad


Simple to cook and prepare, this salad offers an explosion of Greek flavor in every bite.

Ingredients

  • 3 tablespoons lemon juice, divided
  • 3 tablespoons olive oil, divided
  • 1 tablespoon minced garlic, divided
  • 1 teaspoon kosher salt, divided
  • 1 teaspoon pepper, divided
  • 1 1/2 teaspoons ground cumin, divided
  • 2 boned, skinned chicken breast halves (1 lb. total)
  • 2 tablespoons tahini (sesame paste)
  • 2 cans (15 oz. each) chickpeas, drained and rinsed
  • 2 tomatoes, chopped
  • 1/2 red onion, thinly sliced
  • 1/2 sliced red bell pepper
  • 1 cup flat-leaf parsley
  • 6 ounces crumbled goat’s-milk feta cheese

Directions:

  1. Heat grill to high (450° to 550°). Mix 1 tbsp. each lemon juice and oil, 1 tsp. garlic, and 1/2 tsp. each salt, pepper, and cumin in a medium bowl. Add chicken and turn to coat.
  2. Grill chicken, turning once, until cooked through and browned, about 10 minutes. Let rest, covered, 5 minutes.
  3. Whisk together remaining 2 tbsp. each lemon juice and oil, 2 tsp. garlic, 1/2 tsp. each salt and pepper, and 1 tsp. cumin with the tahini in a large bowl. Add chickpeas, tomatoes, onion, and bell pepper and toss to coat. Divide among 4 plates. Slice chicken and set on top. Sprinkle salads with parsley and cheese.
  4. Note: Nutritional analysis is per serving.

{MyRecipes}

Healthy Fruit Punch


I’m so tired of drinking overly sugary fruit punch with artificial flavoring so this recipe is amazing! It has real fruit and provides for a healthy alternative to sugary sodas for children.

Ingredients:

  • 2 cups apple juice, chilled
  • 2 cups grape juice, chilled
  • 2 tsp almond extract
  • 4 cups lemon lime flavored soda, such as Sprite, chilled
  • 2 cups fresh fruit

Directions:

  1. In a large pitcher, stir together apple juice, grape juice and almond extract.  Pour in lemon lime soda and give it a quick stir (just don’t over-mix after adding the soda or you will stir out the carbonation).
  2. Don’t be afraid to add real fruits into the punch, it garnishes the drink and looks great at parties!

{CookingClassy}

Broiled Chicken with Peppers


Eating healthy is very beneficial but it can also be quite expensive. If you’re looking for a quality meal that’s easy on your wallet, you’ve come to the right place. This meal can serve as a perfect family dinner that will keep your stomach and wallet full.

Estimated Preparation and Cooking Time: 50 Minutes

Ingredients:

  • 1 russet potato, peeled and cut into 1-inch cubes
  • Kosher salt
  • 8 small skin-on, bone-in chicken thighs (about 2 1/4 pounds)
  • 1 heaping tablespoon dried oregano
  • Freshly ground pepper
  • 3 tablespoons extra-virgin olive oil
  • 1 medium onion, cut into 1-inch pieces
  • 1 large green bell pepper, cut into 1 1/2-inch pieces
  • 6 cloves garlic, smashed
  • 4 to 6 pickled cherry peppers, seeded and sliced, plus 1/3 cup brine
  • 1/4 cup roughly chopped fresh parsley

Directions:

  1. Preheat the broiler. Put the potato in a medium saucepan, cover with water and add 1 tablespoon salt. Bring to a simmer and cook until just tender, about 8 minutes. Drain well.
  2. Meanwhile, pat the chicken dry and sprinkle with the oregano, and salt and pepper to taste. Heat 2 tablespoons olive oil in a large cast-iron skillet over high heat. Add the chicken and cook until browned, about 5 minutes per side. Transfer the chicken to a plate.
  3. Add the potato to the skillet and cook, stirring, 3 minutes. Add the onion and bell pepper and cook until slightly soft, about 1 minute. Reduce the heat to medium; add the remaining 1 tablespoon olive oil and the garlic and cook 2 minutes. Add the cherry peppers and brine and cook, scraping up the pan with a wooden spoon, about 1 minute. Remove from the heat.
  4. Return the chicken to the skillet and sprinkle with the parsley. Toss with tongs, then set the chicken skin-side up on top of the vegetables. Broil until the skin is crisp, 2 to 3 minutes.
  5. Per serving: Calories 611; Fat 42 g (Saturated 10 g); Cholesterol 169 mg; Sodium 243 mg; Carbohydrate 20 g; Fiber 3 g; Protein 38 g

{FoodNetwork}

Healthy Pizza


Ever have a guilty conscience when biting into a cheesy slice of pizza? Well, I know I do, so try this substitute – it eliminated about 20 carbs per slice!

Substitute: Portobello mushrooms for pizza crust

Cut the gills out of the inside of the mushroom, says Ruben, “then place the mushroom on an oiled cookie sheet and bake for 5 to 10 minutes so it dries out slightly.” Add tomato sauce, mozzarella, and pepperoni or other toppings and broil until the cheese begins to melt. You can also make bite sized mini pizzas in each mushroom if you want to avoid making a big mess – plus, it keeps your portion sizes in check!
{MensHealth}

Get Juiced – Green Tornado


Whip up this easy, super refreshing summer cooler using just picked fruits and veggies. With the magical fragrant notes of basil, mint, and tarragon, there is no doubt you will be instantly hooked!

Ingredients:

  • ½ stem tarragon
  • 5 oz. green juice*
  • 2 tsbp fresh lemon juice (½ lemon)
  • 2 tbsp agave nectar
  • Celery for garnish

 Directions:

  1. In a cocktail shaker, muddle tarragon (crush with a wooden spoon – or a bat-shaped tool called a muddler).
  2. Add green juice, lemon juice, and agave. (If you double or triple the recipe, shake in batches of two at a time so as not to overfill cocktail shaker).
  3. Strain into a highball glass filled with ice. Garnish with celery.

  *Green Juice

Ingredients:

  • 2 leaves parsley
  • 2 leaves Boston lettuce
  • 6 leaves spinach
  • 1 sprig mint
  • 4 leaves basil
  • 3 oz. water

 Directions:

  1.  In a blender, liquefy ingredients; strain with a fine mesh strainer (use a spoon to push through).

{InStyle, July. 192}