Mango Cilantro Green Smoothie

Ingredients

  • ½ banana
  • 3 inch piece of cucumber
  • 1 cup fresh spinach leaves
  • 1 cup frozen mango
  • ¼ cup plain Greek yogurt
  • ½ cup almond milk
  • 2 tablespoons cilantro leaves (1 big pinch!)
  • 1/2 lime, juices

Directions

Prep: 1. Chop and measure all ingredients Make: 1. Add all of your ingredients to a blender and puree until smooth. Makes 1 entree sized smoothie or 2 snack sized ones.
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Nutrition Information Per Serving (based on 1 serving):

Calories 165; Protein 9.74 g; Fat 1.9 g; Carbs 30.11 g; Fiber 3.74 g; Sugar 18.98 g.
Source: Gatheredtable.com

Easy Mashed Cauliflower With Garlic

Ingredients

  • 1 large head of cauliflower, cut into florets
  • 1/4 cup unsweetened almond milk, plain [or other milk]
  • 1 bulb of garlic
  • sea salt and pepper, to taste

Directions

Prep: 1. Boil water for steaming cauliflower and garlic. 2. Cut cauliflower into florets Make: 1. Once water is boiling, place steamer insert and then cauliflower florets and whole garlic head into the pot and cover. Steam for 10-12 minutes, until very soft. Drain and return cauliflower to pot. Allow garlic to cool a little, then squeeze the roasted garlic cloves out of the skin into pot with cauliflower.. 2. Add in almond milk and salt to the cauliflower and garlic. Mash until smooth.
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Notes

Cook the cauliflower until it is very soft. If you like you can add 2 tablespoons of plain Greek yogurt to this to make it a little creamier.
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Nutrition Information (Per Serving based on 4 servings)

Calories 52
Protein 3.16 g
Fat 0.54 g
Carbs 10.4 g
Fiber 2.57 g
Sugar 2.31 g
Source: gatheredtable.com

101 Things to Do Besides Eat

 

Imagine a healthier, energetic you • Walk around the block • Call a friend • Make a list of your Top Ten Reasons to get active • Read a child a book • Make a To Do list • Dance a little • Plan a vacation • Get a massage • Jot a thank you note to someone • Go to bed early • Read a great book • Write in your Awareness Journal • Give yourself a manicure or pedicure • Plan a healthy meal for your family • Surf the Internet • Finish an unfinished project • Walk your dog • Feel your feelings • Volunteer in your community • Start a hobby • Brush your teeth • Tape your favorite show to watch while exercising • Take 5 slow, deep cleansing breaths • Practice an instrument • Balance your checkbook • Plan a party • Say a prayer • Buy yourself some flowers • Do a few sit-ups • Make a phone call to someone you like • Chop veggies to keep on hand • Set your priorities • Try a new hairstyle • Give a massage • Write down something you are proud of this week • Clean out a junk drawer • Play a game with your kids • Try a new route on your walk • Scream! • Plant fresh herbs to use in your cooking • Drink a glass of water • Kiss someone • Try on some clothes • Catch up on your reading for work • Look at old pictures • Rent a video • Smell the roses • Wash your car • Chew some gum • Plan a date for someone special • Swim a few laps • Read Eat What You Love • Take a hot, soothing bath • Update your calendar • Get it off your chest • Build something • Check on an elderly person • Work in your yard • Start your holiday shopping list • Count your blessings • Write a letter • Fold some laundry • Notice your inner conversations • Take a nap • Run an errand • Work on your budget • Take a bike ride • Check your e-mail • Make a positive statement about yourself and repeat often • Give your dog a bath • Start a project you’ve been wanting to get around to • Send a birthday card • Meditate • Try a healthy new recipe • Play cards • Set your goals • Freshen your make-up • Hug someone • Rearrange some furniture • Go take a hike! • Help with homework • Light a fire or some candles • Say “STOP!” out loud • Organize your photos • Walk around your workplace • Try a new relaxation technique • Talk it over with someone • Get a head start on your taxes • S-t-r-e-t-c-h • Do a “Honey Do” • Say what’s on your mind • Go pick up your mail • Straighten a closet • Think • Do something nice for someone anonymously • Check the stock market • Plan a romantic encounter • Clean out a file • Tell someone how you really feel • When you become truly physically hungry, eat!

Source: Michelle May, M.D. From Eat What You Love, Love What You Eat. AmIHungry.com

Easy Sesame Ginger Zucchini Noodles

Ingredients

  • 6 zucchini squashes, spiralized
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 2 teaspoons soy sauce [we love Bragg’s Liquid Aminos]
  • 2 teaspoons sesame seeds

Directions

Prep: 1. Spiralize zucchini – you can use a spiralizer or a julienne peeler. 2. Place zucchini noodles in colander, sprinkle with some salt, and let stand for about 10-15 minutes to sweat and drain. 2. Grate ginger. Make: 1. Warm sesame oil, ginger, and soy sauce in a large sauté pan until ginger starts to sizzle. 2. Add zucchini noodles and cook over medium heat for 3-5 minutes [do not over cook or noodles will break apart. 3. Season with additional soy sauce if desired.
Makes 4 servings

Nutrition Info Per Serving

Calories 79
Protein 3.06 g
Fat 5.03 g
Carbs 7.27 g
Fiber 2.35 g
Sugar 5.35 g
Source: gatheredtable.com

Avocado Chicken Salad

Ingredients

  • 2 cups chicken breast, chopped from store bought rotisserie chicken
  • 1 avocado, split and scooped out
  • 1/2 lemon ( zest and juice )
  • 1 cup cannellini beans
  • 1 apple, chopped
  • 1/4 cup red onion, chopped
  • 1 red pepper, chopped
  • 2 stalks celery, chopped
  • 1/4 cup walnuts, chopped
  • 1 tablespoon dill, chopped
  • 1/2 tablespoon dijon mustard
  • 1 tablespoon olive oil
  • salt and pepper to taste
  • 6 cups salad greens

Directions

Prep: 1. Chop chicken. 2. Split avocados and scoop out flesh. 3. Zest and juice lemon. 4. Chop apple, onion, pepper, celery, walnuts, and dill. Make: 1. In a bowl, mash avocado with lemon juice. 2. Add all other ingredients except the olive oil, mix add olive oil and salt and pepper to taste. Serve in on top of salad greens with extra lemon.
Makes 4 servings

Nutrition Information (Per Serving)

Calories 382
Protein 28.51 g
Fat 17.44 g
Carbs 30.69 g
Fiber 10.46 g
Sugar 7.68 g
Source: gatheredtable.com

Baked Apple Chips

Ingredients

  • 4 large Granny Smith apples

Directions

1. Preheat the oven to 250°F. Line two rimmed baking sheets with aluminum foil and spray lightly with oil (or line them with a Silpat mat, no oil required). 2. Leaving the skin on, slice the apples crosswise into thin layers, about ¼-inch thick. Remove the seeds. 3. Divide the slices evenly between the baking sheets and bake for 60 minutes. Flip the apples, then bake for 30 minutes more, or until the slices are light brown and crispy. Thicker slices will be a little more chewy. For extra-crispy chips, leave the apples in the oven 15 minutes more. Timing will depend on the moisture content in your apples. 4. Let the chips cool completely, then store in your pantry in an airtight container for up to 1 week.

Notes

These crunchy baked apple chips make a great lunchbox snack, especially when combine with some nut butter. They take a while to bake, but they are worth it. Keep a big batch of these chips in a glass jar in your pantry to make it easy for you and your kids to grab when hunger strikes!

Nutrition Information

Per Serving based on 4 servings
Calories 82
Protein 0.62 g
Fat 0.27 g
Total Carbs 19.29 g
Fiber 3.97 g
Sugar 13.59 g
Recipe from The 52 New Foods Challenge

Cauliflower “Rice” Salad

Ingredients:

Salad:

      • 12 ounces cauliflower “rice” – see step 1 below
      • 1 cup cucumber, diced
      • 1 cup grape tomatoes, cut in half
      • 2 green onions, sliced
      • 3 tablespoons sliced Kalamata olives

Dressing:

      • 1/4 cup red wine vinegar
      • 2 tablespoons olive oil
      • 1/2 cup tablespoon Dijon mustard

Instructions:

1. Cauliflower “rice” can be purchased frozen at some stores, or you can make your own by following this instruction: place cauliflower florets in a food processor and process until it they reach a rice-like consistency (be careful not to over-process).

2. In a salad bowl, combine all salad ingredients.

3. In a small bowl, whisk together dressing ingredients.

4. Pour dressing over salad and serve with reduced-fat feta cheese if desired.

Nutrition per Serving (1/2 cup): Calories 127; Total fat 6 g; Saturated fat 0 g; Cholesterol 0 mg; Sodium 635 mg; Potassium 182 mg; Total Carbohydrate 7 g; Dietary fiber 2 g; Sugars 3 g; Protein 2 g. 

Tips for Healthy Eating on a Budget: Shop around!

Some stores offer better prices than others. Try to buy items when they are on sale. Aldi’s is often a great place to go for fresh produce without spending a fortune. Sam’s and Costco often have the best prices for the low-fat or fat-free dairy products, which have gotten very expensive over the past several years. If you see a healthy food that you eat often for a great price, consider stocking up on it and saving it for later if it’s something packaged that will last a while or is freezable. Check out the sales before you go shopping. All grocery stores have their ads online, but you likely get them in your mail every week as well. See where the best savings are before you even plan your list. If you see that ground turkey, peppers, onions and canned diced tomatoes are all on sale at one location, perhaps this would be a good time to make a healthy chili recipe.

Tips for Healthy Eating on a Budget: Buy in Bulk When it Makes Sense

The chicken, fish, turkey and other high protein foods are expensive at most grocery stores. Purchasing these items when they are on sale is helpful to save a few dollars. Also, purchasing these items in bulk at Sam’s Club, Costco or similar stores is often a great way to save money. You can usually save at least $1 or $2 per pound on boneless, skinless chicken breasts when purchasing them there. This can add up to significant savings. Now, you’re probably thinking, “what am I going to do with 10 pounds of chicken breasts? I cannot eat all of that before it will spoil.” You can always separate it out into freezer bags and save it for later if you’re not going to eat it immediately. Another option is to go in on these items with a friend or family member and divide both the price and the food item in half so you don’t have so much excess food sitting around.

Tips for Healthy Eating on a Budget: Eat Like a Vegetarian Once per Week

What makes up the majority of your food bill? It is likely that all those animal protein sources like chicken, fish, turkey, etc. are what are costing you the most every week. In an effort to save a few bucks, you can pick one day per week to avoid these expensive items. There are still plenty of ways to get your protein in without meat. Do you realize how inexpensive eggs are? And they are a great source of protein. An easy, healthy, high-protein breakfast can be made with eggs! You can get protein from beans, which are also very inexpensive. If you can catch a great deal on tofu, that would be another meatless option for protein.

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