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Posts Tagged ‘healthy food’

  1. Tex-Mex Turkey Burgers with Chipotle Ketchup

    May 15, 2013 by Kristin

    1 small onion, chopped

    2 jalapeño chilies, chopped

    4 garlic cloves, chopped

    1 ½ pound of lean ground turkey meat

    1 tbsp. sweet smoked paprika

    1 ½ tsp. ground cumin

    1 ½ tsp. ground coriander

    1 tbsp. oregano

    Salt and pepper

    4 slices of low fat sharp cheddar cheese

    4 slices of low fat pepper jack cheese

    4 whole wheat burger rolls

     

    Chipotle Ketchup

    1 cup of tomato sauce

    3 tbsp. purred chipotle chilies in adobo sauce

    2 tbsp, stevia

    2 tbsp. vinegar

    1 tbsp. Worcestershire sauce

    (Combine all of these ingredients in a saucepan and simmer on low heat until its thick for about 20 minutes, can be stored in the fridge for up to 1 week)

     

    1. In a bowl, combine turkey meat, onion mixture, paprika, cumin, coriander, and oregano; season with salt and pepper.  Make into 4 patties.
    2. Cook in a skillet and cook over medium heat until it has reached desired doneness.
    3. Put cheese on top in the last 2 minutes of cooking.
    4. Serve with bun and enjoy!

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  2. Thai Red Curry with Chicken and Green Beans

    May 15, 2013 by Kristin

    1/2 package of brown rice noodles

    2 tbsp. of vegtable oil

    1/4 cup of thair red curry paste

    3 cups of water

    1 can of coconut milk

    14 oz. of almond milk

    1/4 cup of truvia

    1/4 cup of fish sauce

    1/2 tsp. crushed red peppers

    3/4 pounds of green beans

    1 pound of cut chicken

    1 large sprig basil

     

    redcurrychicken

     

    1. In a pot, heat of medium heat until its warm, add the thai red curry paste and cook for 2 minutes.

    2. Stir in 3 cups of water, coconut milk, almond milk, truvia, fish sauce and crushed red peppers until it come to a simmer.

    3. Add noodles and beans to the mixture and cook for another 5 minutes or until the noodles are soft.

    4. Add chicken pieces and basil sprig and cook until the chicken is done.

    I got this recipe from Rachel Ray but I wanted to make it healthier, so I added the brown rice noodles, switched out the brown sugar for truvia, and only used one can of coconut milk instead of 2 and it tasted great :)

     

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  3. Why you should avoid sodas

    December 10, 2012 by Kristin

    Why you should avoid sodas, there can be up to 22 packets of sugar in a serving.  Sugar can not only cause you to gain weight but also it can cause diabetes.

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  4. Healthy Sloppy Joe’s!

    August 27, 2012 by Kristin

    Ingredients
    1 1/2 pounds ground turkey meat
    1 onion, chopped
    1 red bell pepper, chopped
    1 (6 ounce) can tomato paste
    1 cup water (or if you don’t have tomato paste, substitute the water and tomato paste with about 1 1/2 cups of tomato sauce
    3 cloves garlic, minced
    1 tablespoon chili powder
    1 teaspoon paprika
    1 teaspoon ground cumin
    1 teaspoon distilled white vinegar
    1 teaspoon dried oregano
    1/2 teaspoon salt
    1/2 teaspoon ground black pepper

    Directions
    In a large skillet over medium-high heat, saute the ground turkey for 5 minutes. Add the onion and red bell pepper; saute for 5 more minutes, or until onion is tender. Drain the meat.
    Mix in tomato paste and water, stirring until paste is dissolved. Stir in garlic, chili powder, paprika, cumin, vinegar, brown sugar, oregano, salt and pepper. Continue to heat for 5 to 10 minutes, or until mixture is thick and stewy.

    I recommend tasting your sloppy joe’s as you cook so you can make it taste just the way you like it! :)

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  5. Great breakfast idea!

    August 27, 2012 by Kristin

    Want a filling breakfast that is under 200 calories… try a veggie omelet!

     

    • chopped pepper, onion, and tomato :I bought a “tomato trinity” (already chopped onion, pepper, and tomato) from my local grocery store. This helps to save time in the morning
    • 2 eggs, fluffed with a fork

    I used a nonstick cooking spray in a pan.  I cooked the veggies first for about 2 minutes, then I poured the egg mixture into the pan and cooked it all until the eggs were no longer runny.

    Easy, tastes good, and healthy!

     

     

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  6. Healthy Garlic Honey Chicken!

    August 16, 2012 by Kristin

    2 lb boneless skinless chicken breasts (cut into 1 inch pieces)
    3 garlic clove (minced)
    3 tbsps coconut oil
    5 tbsps honey
    4 tbsps reduced sodium soy sauce
    2 tbsp of ginger
    2-3 tbsp of red pepper flakes
    1/2 tsp salt
    1/2 tsp pepper
    16 ozs stir frozen vegetable blend
    2 tsps cornstarch
    1 tbsp cold water
    1 In a large nonstick skillet or wok, stir-fry chicken and garlic in 2 teaspoons coconut oil. Add the honey, soy sauce, ginger, red pepper flakes, salt and pepper. Cook and stir until chicken is lightly browned and juices run clear. Remove and keep warm.
    2 In the same pan, stir-fry the vegetables in remaining oil for 4-5 minutes or until heated through. Return chicken to the pan; mix well. Combine cornstarch and cold water until smooth; stir into chicken mixture. Bring to a boil; cook and stir for 1 minute or until thickened. Serve over rice.

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  7. Healthy Southwestern Egg Rolls (they’re baked not fried..shhhh)

    August 8, 2012 by Kristin

     

    • 1 skinless, boneless chicken breast
    • 2 tablespoons minced green onion
    • 2 tablespoons minced red bell pepper
    • 1/2 cup frozen corn kernels
    • 1/4 cup black beans, rinsed and drained
    • 1 cup of freshly chopped spinach
    • 1/2 tablespoon minced fresh parsley
    • 1/2 teaspoon ground cumin
    • 1/2 teaspoon chili powder
    • 1 pinch ground cayenne pepper
    • 5 whole wheat tortillas

    1. Preheat the oven to 425 degrees. Cut the chicken into small pieces so it can fit into the tortilla when you are done.  Cook the chicken in a pan for about 7 minutes or until done. Remove chicken.

    2. Now cook the onion, pepper, corn, beans, spinach, parsley, cumin, chili powder, and cayenne pepper all together. Cook for about 2 minutes.

    3. Now add the chicken back to the pan and cook all ingredients for about 2-3 minutes.

    4. Remove pan from the burner.

    5. Place about 2-4 tablespoons of the mixture in the tortillas and wrap them tightly.

    6. Place them on a greased baking sheet ( I used a cooking spray) and spray the tops of them lighting with a cooking spray.  This will help them to be crunchy.

    7. Bake for about 20-25 minutes or until the edges are brown.

    Honestly, I was so surprised how these turned out.  My husband and my father-in-law both approved.  In the words of my father-in-law, “Those were damn good, sweetheart.”  I also had a scoop of fat free sour cream and salsa on the side.

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  8. Great Way to Start Your Day!

    August 1, 2012 by Kristin

    This has to be one of my favorite breakfasts, an egg on top of a 100 calorie veggie patty and 1/2 of a 100 calorie bun, so its really only 50 calories.  Total calories of this meal: 220!  Its filling and satisfying.

    I recommend buying veggie patties from Whole Foods.  This brand has a half serving of veggies, lots of fiber and protein, and low in calories.

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  9. Spicy Avocado Chicken

    June 18, 2012 by Kristin

    So I was looking in my fridge and I had 2 avocados, an onion, and chicken breast.  I came up with spicy avocado chicken.  I used some spices from the spice cabinet to make it a little tangy.

    Ingredients:

    • chicken breasts
    • Mexican chili powder
    • 1/2 teaspoon of salt and pepper
    • 1 avocado
    • 1/2 onion
    • 1 tablespoon of chopped cilantro
    • 1 tablespoon of lime juice
    • 2 tablespoons of olive oil
    • pinch of sugar
    1. Use the salt and pepper and chili powder to season the chicken breasts.
    2. Cook the chicken in a skillet in medium heat and use coconut oil instead of olive oil.  Cook the chicken until it is cooked all the way through.
    3. While the chicken is cooking, mince the onion and avocado, and mix with olive oil, cilantro, lime juice, and sugar.  Spoon the mixture onto the cooked chicken and serve!

    I guess my theme for dinner tonight was green :)

     

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  10. Great Healthy Breakfast Choices

    June 1, 2012 by Kristin




    We don’t always have time to pack our meals or sit and eat breakfast. I woke up late the other day and had no time to prepare and then, sit and eat my breakfast. I had to grab breakfast on the go! So I decided to do some research and see which breakfast chain restaurants have the best tasting and healthiest breakfast meal.

    1. Starbucks: At Starbucks, I love how they put the calories right on the packaging of their food. It’s great and convenient! Some of their food doesn’t directly say the calorie amount, but you can look it up on the internet, your phone (they have a cool app), or on a pamphlet that they have right next to the register. I suggest getting their Spinach & Feta Breakfast Wrap. It has about 280 calories, 10 grams of protein, and 9 grams of fat. Another great choice is their Chicken Sausage Breakfast Wrap with 300 calories; it is still a good option. Starbucks also has oatmeal, which only has 140 calories and it tastes pretty good too! I absolutely love Starbuck’s breakfast!

    2. Dunkin Donuts: Beware when going here and don’t be tempted to get a doughnut! When coming here, look for items that contain eggs whites and NO CHEESSE (which can increase your meal’s calories).The Egg on an English Muffin sandwich comes in at 320 calories, 15 g fat, 5 g saturated fat, 14 g protein, 1 g fiber, and 820 mg of sodium. The protein will help will keep you going strong through the morning.

    3. McDonald’s: Not my favorite place, but if you are in a jam, order their Egg McMuffin. It only has 300 calories, but it does have over 800 mg of sodium.

    4. Burger King: The Egg and Cheese Croissan’wich has 320 calories, 16 g fat, and 7 g of saturated fat. The sodium content may be a tough fit for restricted diets at 690 mg. Eleven grams of protein will help keep you feeling full until lunch.

    5. Subway: Their Egg White & Cheese Sandwich is a great choice at Subway with 150 calories, 3.5 g fat, 1.5 g saturated fat, 12 g protein, 480 mg sodium, and 5 g fiber. It comes on a light wheat English muffin for a healthy high-protein, high-fiber, portable meal.

    So there you have it, you can eat healthy on the run! Just be smart with your choices. Stay away from bagels and other temptations and you will be a healthy girl in no time.

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