April 24, 2014

Snack Alternative: Sweet Potato Chips with White Bean Dip

Sweet Potato Chips

Ingredients:

• 1 large sweet potato, washed and dried

• 2 Tbsp. olive oil

• ¼ tsp. salt

• ¼ tsp. pepper

• ¼ tsp. garlic powder

• 1/8 tsp. cayenne pepper

• ¼ tsp. cumin

• ¼ tsp. nutmeg

• ¼ tsp. paprika

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Posted by Lisa at 7:53 AM | TrackBack (0)

April 17, 2014

Spring is Almost Here!

The sun is shining and the weather is, slowly, beginning to warm up. Not only does this mean that spring is on its way, but that fresh produce will also soon be ready for your table.

Salads are one universal warm-weather food that most people tend to enjoy. Yet not all salads are created equal; especially when we start to look at the nutritional components a salad can provide.

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Posted by Lisa at 7:55 AM | TrackBack (0)

April 16, 2014

Fresh Strawberry Shortcakes with Yogurt Cream


5.6 ounces unbleached all-purpose flour (about 1 1/4 cups)
3.6 ounces whole-wheat flour (about 3/4 cup)
1/4 cup packed brown sugar
2 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon baking soda
1/4 cup unsalted butter
1 1/4 cups very cold fat-free buttermilk
2 tablespoons canola oil
1 teaspoon vanilla extract
1 1/2 pounds strawberries
1/4 cup sugar, divided
1 teaspoon fresh lemon juice
1/2 cup plain 2% reduced-fat Greek yogurt
1/3 cup heavy whipping cream

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Posted by Lisa at 12:54 PM | TrackBack (0)

April 14, 2014

Pan Roasted Artichokes with Lemon and Garlic


6 cups water
3 tablespoons fresh lemon juice
18 baby artichokes (about 1 3/4 pounds)
3 tablespoons olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 large garlic cloves, halved
1/2 lemon, thinly sliced
1 (6-inch) rosemary sprig
2 teaspoons fresh lemon juice

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Posted by Lisa at 7:02 AM | TrackBack (0)

April 10, 2014

Kale Power!

While some of us have grown tired of hearing about kale -- the trendiest vegetable of the last few years -- the leafy green is such a nutritional powerhouse that you should keep it on your plate.

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Posted by Lisa at 7:19 AM | TrackBack (0)

April 7, 2014

Fish Facts

Seafood is a delicious and easy way to improve and maintain your health, especially your heart health. The American Heart Association recommends consuming fish two times per week with servings of 3.5 ounces or about ¾ cup of flaked fish. Fatty fish tend to be higher in omega-3 fatty acids which have several health benefits that may reduce your risk of cardiovascular disease, reduce inflammation and assist with brain function. These fish include:

■ Salmon

■ Albacore tuna

■ Mackerel

■ Sardines

■ Lake trout

■ Herring

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Posted by Lisa at 10:14 AM | TrackBack (0)

April 3, 2014

8 Habits of Highly Fit People

They're consistent. And not just when it comes to what they eat. They're consistent with timing of meals, physical activity and sleep patterns. They make these health-promoting behaviors a top priority, regardless of other stressors and demands on their time. These highly fit people don't decide if they're going to do something, but how they'll fit it in.

They automate their eating.
Think of it as having your breakfast, lunch and snack choices on autopilot. Turns out that having a greater variety of choices available entices us to eat more. But reaching for the same types of foods - or at least just five or six variations of each - has been shown to help us consume fewer calories. Plus it establishes a routine. You'll know what and when you'll be eating, so it eliminates the guesswork and temptation - and it's at least one less decision to make each day.

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Posted by Lisa at 7:58 AM | TrackBack (0)

March 31, 2014

Chia Seeds

Chia seeds, a member of the mint family, are all the rage. From beverages to baked goods, these tiny black and white seeds from the Salvia hispanica plant have a long history. Grown in Mexico and South America, chia seeds are said to have been used by Mayan and Aztec cultures for their healing powers.


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Posted by Lisa at 7:46 AM | TrackBack (0)

March 27, 2014

Peanut Butter Granola Crunch Parfait


1 cup old-fashioned rolled oats
2 tablespoons sliced almonds
1 tablespoon dark brown sugar
1 tablespoon toasted wheat germ
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 cup maple syrup
2 tablespoons reduced-fat creamy peanut butter
2 teaspoons canola oil $
1 teaspoon vanilla extract
3 cups vanilla frozen Greek yogurt

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Posted by Lisa at 7:03 AM | TrackBack (0)

March 24, 2014

Foods to Eat for a Healthy Heart

Although misconstrued for being high in fat, avocados are an example of a healthy fat. Eating avocados can decrease blood triglycerides and increase HDL, also known as the good cholesterol. Moreover, studies show that eating avocados can also decrease high blood pressure which lowers the risk of developing cardiovascular disease. Because of their creamy texture and fat content, avocados make a healthy replacement for other fats such as mayonaisse or oils in baked goods and desserts.

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Posted by Lisa at 7:06 AM | TrackBack (0)

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