Cucumber & Black-Eyed Pea Salad

Healthy Spring Recipe

 Cucumber & Black-Eyed Pea Salad

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Ingredients 

  • 3 TBSP olive oil
  • 2 TBSP lemon juice
  • 2 TSP chopped oregano
  • Ground pepper to taste
  • 4 cups peeled and diced cucumbers.
  • 1 14oz can black-eyed peas
  • 2/3 cup diced red bell pepper.
  • 1/2 cup feta cheese
  • 1/4 cup slivered red onion
  • 2 TBSP chopped black olives

Preparation

Whisk oil, lemon juice, oregano and pepper in a large bowl until combined.  Add cucumber, black-eyed peas, bell pepper, feta, onions and olives; toss to coat.  Serve at Room temperature or chilled.

Nutrition

Per serving: 160 calories; 10g fat (3g sat, 6g mono);  11mg cholesterol; 12g carbohydrates; 5g protein; 3g fiber; 270mg sodium; 273mg potassium.

Bonus: Vitamin C (50% DV), Vitamin A (15%DV)

Exchanges: 1 vegetable, 1/2 starch, 1/2 very lean meat, 2 fat

Resource: Eatingwell.com

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Provided by Kendall Taylor of the Valley Schools Employee Benefits Trust (VSEBT) in their March 2016 Wellstyles Monthly Newsletter.

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56 Cheap and Healthy Breakfast Recipes

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Doughnuts, and eggs, andquinoa bakes, oh my! At breakfast time, it’s essential to fuel up with nutrient-packed ingredients to give you energy throughout the day (and may even prevent overeating and help with weight regulation).

A healthy dose of fiber (think whole-grains and fruits and veggies) and protein (eggs, Greek yogurt, lean meat) is generally a good way to start the day, since both help to keep you full for a longer period of time (compared to things like simple carbs—hello, bagels!). Here, we’ve split thesemeal ideas into our favorite sweet and savory options.

A Healthy Mix of Sweet n’ Savory

33 Healthier Breakfast Alternatives

Breakfast is the most important meal of the day, so don’t waste it on sugary junk! Instead, rise and shine with these healthier versions of common breakfast foods.

On the Sweet Side

Baked Banana Bread Doughnut

Indulge a healthier way with these whole-wheat baked doughnuts for breakfast!

Tropical Beach Granola

While you’re waiting for summer to roll around, try this tropical-scented granola.

Crisp Apple and Almond “Cereal”

Not a fan of sugar-laden boxed cereals? Try this fruit-filled alternative!

Quinoa Breakfast Bake

Bake up a pan of this healthy quinoa casserole for an easy hot breakfast on-the-go throughout the week.

Whole-Wheat Zucchini Muffins

These muffins earn some major healthy points by embracing the glory of fruit- and vegetable-based ingredients. Zucchini is relatively tame—it’s not outrageously flavorful, so it works well in muffins because it provides the serving of vegetables and extra moisture without tasting like “health food.”

Breakfast Polenta With Honey and Yogurt

Try this warm breakfast treat in place of classic oatmeal. It’s easy to prepare and sure to start your day off right.

Chocolate Banana Breakfast Quinoa

Chocolate for breakfast? Yes, please! This sweet quinoa dish makes a perfect breakfast for a rainy day or when your inner chocoholic comes out in the morning.

“Sunny” Green Juice

Love green juice but not sure how to tackle it on your own? Here’s an easy guide to juicing at home!

Fruit Salad With Lemon-Lavender Syrup

Peaches, plums, and cherries, oh my! This sophisticated summer fruit salad gets kicked up a notch with a lemon-lavender syrup, making it the perfect addition to any picnic or party.

Fruit and Nut Bars

These eight-ingredient bars are the perfect way to fit in that daily dose of nuts and satisfy that sweet tooth at the same time. Plus, they go from pantry to plate in less than an hour!

Pumpkin Pie Oatmeal

With six core ingredients and only 15 minutes of active prep time, this pumpkin spiced oatmeal is the prefect choice for any fall morning!

Easy Coconut Granola

This easy and flavorful granola can bring crunch to any healthy breakfast, from Greek yogurt to the top of pancakes!

Berry Patriotic Parfait

No breakfast is complete without some red, white, and blue. Get a healthy dose of color with this patriotic berry parfait!

Banana and Cream Cheese Stuffed French Toast

Want to spice up your breakfast bread? This French toast is stuffed to the brim with delicious options.

Greek Yogurt and Kiwi Parfait

These fruits may be fuzzy, but kiwis clearly offer up a variety of essential vitamins and minerals.

Cinnamon Vanilla Almond Butter

When hunger strikes, skip greasy snacks. Protein, fat, and fiber make almonds a filling and energy-packed Greatist superfood.

Apple Crumble Muffins

These light, fluffy handhelds are the perfect on-the-go breakfast or snack. The best part: They only require four ingredients!

On the Savory Side

Green Eggs and Ham Breakfast Burrito

Celebrate St. Patty’s day with this fun and festive take on a healthier green eggs and ham.

Low-Carb Celery Root Hash Browns

For a slightly healthier take on classic breakfast potatoes, try this recipe for low-carb hash browns alongside any omelet or scrambled eggs.

Brussels Sprout and Egg Scramble

Try this super-simple oven-roasted entree for your next weekend brunch: Brussels sprouts and eggs, served with toast.

Crustless Vegetable Quiche

Try this healthier take on the classic French indulgence for a festive holiday brunch.

Brussels Sprout and Sweet Potato Hash

The perfect veggie-filled healthy meal appropriate for breakfast, lunch, or dinner.

Baked Leek, Potato, and Spinach Frittata

This garlic relative shares some of the same benefits. Don’t be intimidated by its appearance, this more mild alternative to onions is a great healthy veggie option.

Gingery chicken noodle soup

Gingery chicken noodle soup

Directions: Bring a saucepan 3/4 full of water to a boil, add the noodles and cook until just tender, about 5 minutes. Drain and set aside until needed. In a large saucepan, heat the olive oil over medium heat. Add the onion and sauté until soft and translucent, about 4 minutes. Add the ginger and carrot and sauté for 1 minute. Add the garlic and sauté for 30 seconds; don’t let the garlic brown. Add the stock and soy sauce and bring to a boil. Add the chicken and edamame and return to a boil. Reduce the heat to medium-low and simmer until the chicken is cooked and the edamame are tender, about 4 minutes. Add the soba noodles and soy milk and cook until heated through; don’t let boil. Remove pan from the heat and stir in the cilantro. Ladle soup into warmed individual bowls and serve immediately.

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Nutrition Facts: Calories: 184 Carbohydrate: 11g Protein: 22g Fat: 2g Sodium: 267mg Fiber: 2g Total: 5g

Ingredients: Serves 8

3 ounces dried soba noodles

1 tablespoon olive oil

1 large yellow onion, chopped

1 tablespoon peeled and minced fresh ginger

1 carrot, peeled and finely chopped

1 clove garlic, minced

4 cups chicken stock or broth 2 tablespoons reduced-sodium soy sauce

1 pound skinless, boneless chicken breasts, chopped

1 cup shelled edamame

1 cup plain soy milk (soya milk)

1/4 cup chopped fresh cilantro (fresh coriander)

Source: MayoClinic online

Provided by Sheri Gilbert of the Valley Schools Employee Benefits Trust (VSEBT) in the March 2015 Wellstyles Monthly Newsletter.

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Haitian Pumpkin Soup

Haitian Pumpkin Soup

Although this is a vegetarian version, add small cubes of browned beef stew meat along with the pumpkin, if you like. Simply remove and then return them to the pot as you do the hot peppers. Serves 8

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Method

Put squash, 10 cups water, salt and pepper into a large pot. Stud peppers with cloves by pushing them halfway into the flesh, then add peppers to pot, cover and bring to a boil. Reduce heat to medium low, cover and simmer until squash is very tender,
15 to 20 minutes. Transfer peppers to a small bowl and set aside.

Working in batches, purée remaining contents of pot in a blender or food processor until smooth, taking care as it will be very hot. Return puréed squash mixture to the pot along with peppers. Add carrots, turnips, cabbage, nutmeg, lemon juice, salt and pepper, cover and bring to a boil. Reduce heat to medium low and simmer for 10 minutes. Stir in vermicelli and parsley, cover again and simmer gently until pasta is
tender and soup is thickened, about 10 minutes more. Because the texture of squash and pumpkins can vary, thin the finished soup with a bit more water, if desired.

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Source: http://www.wholefoodsmarket.com/recipes

Ingredients:
2 pounds (1-inch) chunks seeded, peeled butternut squash or
pumpkin (about 7 cups)
1/2 tsp fine sea salt
1/2 tsp ground black pepper
2 jalapeño or serrano peppers
10 whole cloves
4 carrots, sliced
2 turnips, peeled and cut into small chunks
1/2 small head green cabbage, cored and roughly chopped
1/2 tsp ground nutmeg
3 TBS lemon juice
1/4 pound vermicelli or capellini
1/4 cup chopped fresh parsley

Provided by Sheri Gilbert of the Valley Schools Employee Benefits Trust (VSEBT) in the November 2014 Wellstyles Monthly Newsletter.

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Peruvian-Style Roasted Chicken

 

Peruvian-Style Roasted Chicken

This wonderfully aromatic chicken dish is short on prep and big on flavor. It’s also a great dish to make ahead the day before and reheat—it’s even tastier when the flavors meld. Service with rice and green salad. Serves 6.

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Method

Preheat oven to 425°F. Oil a large roasting pan and set aside. In a small bowl, combine paprika, cumin, salt, pepper, garlic, vinegar and oil to make a paste. Place onions in a large bowl and toss with 2 tablespoons of the paste. Rub chicken pieces with remaining paste and place in prepared pan, then cover with onions, peppers and lemon. Roast, basting occasionally with pan juices, until chicken is cooked through and vegetables are very tender, about 45 minutes. Remove from oven and let rest 5 minutes before serving.

*Note: If the chicken has been precut into eight pieces, simply cut each breast in half through the rib cage to ensure even cooking. Or, you can ask your butcher to cut a whole chicken into 10 pieces with breasts deboned.

Source: http://www.wholefoodsmarket.com/recipes

Ingredients:

1 1/2 tsp expeller-pressed canola oil, plus more for
oiling the pan
1 1/2 TBS sweet paprika
1 TBS ground cumin
1 1/2 tsp fine sea salt
1 1/4 tsp ground black pepper
5 cloves garlic, finely chopped
2 1/2 TBS white wine vinegar
2 large sweet onions, thickly sliced
1 chicken, cut into 10 serving pieces*
2 red or yellow bell peppers, seeded and cut into chunks

Provided by Rebecca McGonigle of the Valley Schools Employee Benefits Trust (VSEBT) in the November 2014 Wellstyles Monthly Newsletter.

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Because Your Time Matters: Post-Workout Meals in Under 15 Minutes

Because Your Time Matters: Post-Workout Meals in Under 15 Minutes

After the gym, the last thing I want to do is cook — I’m tired and sweaty and ordering takeout just seems easier. But eating the right foods after a workout is essential since it helps the body repair and recover from the hard work it was just put through. Before you give up on the idea of having a healthy, homemade post-workout meal, take a look at these recipes. These meals are a great balance of protein and carbs and take around 15 minutes to prepare!

Herb Chicken-Tofu Burgers

Healthified Spinach Dip in a Bread Bowl

Healthified Spinach Dip in a Bread Bowl

spinachdip

Try this healthified version of classic

Spinach Dip. Nobody will know the difference.

Ingredients:

2 boxes (9 oz each) frozen chopped spinach

1 can (8 oz) sliced water chestnuts, drained, chopped

1 cup chopped green onions

1 cup low-fat sour cream

1 cup plain fat-free Greek yogurt

2 tsp chopped fresh tarragon leaves or dill weed

1/2 tsp ground mustard

1/4 tsp pepper

1 clove garlic, finely chopped

1 lb round loaf unsliced 100% whole wheat bread

72 servings

Method

Cook spinach as directed on boxes; cool.

Squeeze water from spinach; discard water. In

large bowl, mix all ingredients except bread.

Cover and refrigerate at least 1 hour to blend

flavors.

Just before serving, cut 1– to 2-inch slice from

top of loaf. Hollow out loaf by cutting along edge with serrated knife,

leaving 1-inch shell, and pulling out large chunks of bread. Cut or tear

top slice and hollowed-out bread into bite-size pieces.

Place hollowed-out loaf on serving plate; fill with spinach dip. Arrange

bread pieces around loaf to use for dipping.

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Source: http://www.livebetteramerica.com/recipes

Provided by Rebecca McGonigle of the Valley Schools Employee Benefits Trust (VSEBT) from the February Wellstyles Monthly Newsletter.

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