Creamy Avocado & White Bean Wrap

  • 2 tablespoons cider vinegar
  • 1 tablespoon canola oil
  • 2 teaspoons finely chopped canned chipotle chile in adobo sauce
  • ¼ teaspoon salt
  • 2 cups shredded red cabbage
  • 1 medium carrot, shredded
  • ¼ cup chopped fresh cilantro
  • 1 15-ounce can white beans, rinsed
  • 1 ripe avocado
  • ½ cup shredded sharp Cheddar cheese
  • 2 tablespoons minced red onion
  • 4 8- to 10-inch whole-wheat wraps, or tortillas
  1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
  2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
  3. To assemble the wraps, spread about ½ cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about ⅔ cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

Recipe Source: Eating Well

 

Greek Power Bowls

FOR THE BOWLS
  • 1 tbsp. extra-virgin olive oil
  • 2 boneless skinless chicken breasts
  • 1 tsp. oregano
  • kosher salt
  • Freshly ground black pepper
  • 2 c. cooked quinoa or brown rice
  • 1 c. halved cherry or grape tomatoes
  • 1/2 cucumber, chopped
  • 1 avocado, thinly sliced
  • 1/2 c. halved kalamata olives
  • 3/4 c. crumbled feta
  • Fresh dill, for garnish
FOR THE DRESSING
  • 2 tbsp. red wine vinegar
  • Juice of 1/2 lemon
  • 1 tsp. dried oregano
  • kosher salt
  • Freshly ground black pepper
  • 1/4 c. extra-virgin olive oil
  1. In a large skillet over medium-high heat, heat oil. Add chicken and season with dried oregano, salt, and pepper. Cook until golden and no longer pink, 8 minutes per side. Set aside to let rest 5 minutes, then thinly slice.
  2. Assemble bowls: Place cooked quinoa or brown rice into bowl and top with tomatoes, cucumber, sliced chicken, avocado, kalamata olives, feta, and dill.
  3. Make dressing: In a small bowl, combine red wine vinegar, lemon juice, and dried oregano and season generously with salt and pepper. Slowly add olive oil, whisking to combine.
  4. Drizzle with dressing and serve.

Recipe Source: Delish

Balsamic Tuna Salad Sandwich

  • ounces tuna packed in water, drained
  • tablespoons balsamic vinaigrette
  • 1/4 cup chopped celery
  • slices whole-grain bread
  • pieces romaine lettuce
  • small orange

Make it: Mix tuna, vinaigrette and celery. Place on bread with lettuce. Serve with orange.

Recipe Source: Fitness Magazine

Happy Thursday!

Let’s kick off 2018 with one healthy habit change! How about we start with breakfast!

Eating a good breakfast makes sure there is plenty of blood sugar in your bloodstream that your body converts to energy. For many of us, when our blood sugar dips, our body responds with food cravings. These cravings tend to lead us to unhealthy choices.

When it comes to breakfast, which group do you fall in?

  • “I’m a champ and I eat a healthy breakfast every day!”
  • “Do you call coffee and a donut breakfast?”
  • “Who has time for breakfast, lunch is my first meal of the day!”

Eating breakfast is a great way to fuel up and energize your body! The key is what type of fuel are you putting in?

A healthy breakfast should include one starch (grain), one dairy (high calcium), one piece of fruit and/or vegetable. 

Examples of one starch (grain)

  • 1 cup cereal (think baseball size)
  • 1/2 cup hot cereal (think 2 golf balls size)
  • 1 slice toast (whole grain preferably)

Examples of one dairy or high-calcium food

  • 1 cup low-fat milk
  • 1 cup low-fat yogurt

Example of fruit

  • 1 orange
  • 1 apple
  • 1/2 cup berries

Here are some ideas for healthy breakfasts:

Breakfast 1

1 English Muffin
1  scrambled egg
1 orange

Breakfast 2

1 slice of toast
1/2 cup low-fat cottage cheese
1/2 cup berries

Breakfast 3

1/2 cup low-fat granola
1 cup low-fat yogurt
1/2 cup mixed fruit

For breakfast on the go:

Breakfast 1

1 hardboiled egg
1 apple
4 Whole Grain Crackers

Breakfast 2

1 low-fat cheese stick
1 4 oz glass of 100% juice
1 Slice of whole grain toast

A few healthy breakfast recipes:

Low-Carb Breakfast Enchiladas

  • 8 large eggs
  • 1/4 c. low fat milk
  • kosher salt
  • Freshly ground black pepper
  • 4 tbsp. butter, divided
  • 6 slices bacon, chopped
  • 2 c. baby spinach
  • 1 1/2 c. black beans
  • 1 c. quartered cherry tomatoes
  • 1/2 c. enchilada sauce
  • 1/2 c. shredded Cheddar cheese
  • 1/2 c. Shredded Monterey Jack
  • Chopped avocado, for serving
  • Cilantro, for serving
  • Pico de gallo, for serving
  1. Preheat oven to 350° and grease a square baking pan with cooking spray. In a large bowl, whisk together eggs and milk until very froth. Season mixture with salt and pepper.
  2. Cook “tortillas”: In a small nonstick pan over medium heat, melt about a half tablespoon of butter. Add about 1/4 cup of egg mixture and swirl pan. Cover with a lid and cook for 3 to 5 minutes, until the middle of the eggs are set. Remove from heat and repeat, adding more butter as necessary.
  3. Make filling: In a medium skillet over medium heat, cook bacon. Remove bacon pieces from skillet and drain most of fat, leaving about 2 tablespoons of bacon fat. Add spinach, black beans and cherry tomatoes and cook, stirring occasionally until the spinach has wilted, about 3 minutes. Season with salt and pepper.
  4. On a cutting board, lay one egg tortilla. Top center with spinach filling and bacon then roll up tightly. Repeat with other tortillas and filling.
  5. Spread a thin layer of enchilada sauce into baking pan. Add enchiladas in a single layer. Drizzle more sauce on top, then top with cheddar and Monterey jack. Bake until cheese has melted, about 15 minutes.
  6. Garnish with cilantro, chopped avocado and pico de gallo. Serve warm.

Recipe Source: Delish

Carrot, Cranberry, and Pecan Muffins

  • 1 c. wheat bran
  • 1 c. whole-wheat flour
  • ½ c. granulated sugar
  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • ½ tsp. ground cinnamon
  • 1 pinch Kosher salt
  • ¼ c. unsweetened applesauce
  • ½ c. buttermilk
  • ¼ c. olive oil
  • 1 large egg
  • 1 c. fresh or frozen cranberries
  • 1 medium carrot
  • 1 medium parsnip
  • 2 tsp. finely grated fresh ginger
  • ¼ c. pecans
  1. Heat the oven to 350 degrees F and line a 12-hole muffin pan with 10 paper liners. In a medium bowl, combine the wheat bran, flour, sugar, baking powder, soda, cinnamon, and salt.
  2. In a large bowl, combine the applesauce, buttermilk, oil, and egg. Add the flour mixture to the bowl and mix to combine. Fold in the cranberries, carrot, parsnip, and ginger.
  3. Divide the batter among the lined muffin cups, sprinkle with the pecans and bake until a wooden pick inserted in the middle comes out clean, 25 to 27 minutes. Let the muffins cool in the pan for 5 minutes, then transfer to a wire rack.

Recipe Source: Good Housekeeping

Eat More, Weigh Less?

August 24th, 2017 | Posted by Kimberly Vanderpoel in Nutrition - (0 Comments)

Can you weigh less without eating less?

Have you tried to lose weight by cutting down the amount of food you eat?

Do you end up feeling hungry and not satisfied?

Or have you avoided trying to lose weight because you’re afraid of feeling hungry all the time?

If so, you are not alone.

Many people throw in the towel on weight loss because they feel deprived and hungry when they eat less. But there is another way. Aim for a slow, steady weight loss by decreasing calorie intake while maintaining an adequate nutrient intake and increasing physical activity. You can cut calories without eating less nutritious food.The key is to eat foods that will fill you up without eating a large amount of calories.

If I cut calories, won’t I be hungry?

Research shows that people get full by the amount of food they eat, not the number of calories they take in. You can cut calories in your favorite foods by lowering the amount of fat and/or increasing the amount of fiber ­rich ingredients, such as vegetables or fruit. Let’s take macaroni and cheese as an example. The original recipe uses whole milk, butter, and full­fat cheese. This recipe has about 540 calories in one serving (1 cup).

Here’s how to remake this recipe:

  • Use 2 cups no-fat milk instead of 2 cups whole milk.
  • Use 8 ounces light cream cheese instead of 2 1 ⁄4 cups full-­fat cheddar cheese
  • Use 1 tablespoon butter instead of 2 or use 2 tablespoons of soft trans­fat free margarine.
  • Add about 2 cups of fresh spinach and 1 cup diced tomatoes (or any other veggie you like).

Your redesigned mac and cheese now has 315 calories in one serving (1 cup). You can eat the same amount of mac and cheese with 225 fewer calories.

What foods will fill you up?

In order to be able to cut calories without eating less and feeling hungry, you need to replace some higher calorie foods with foods that are lower in calories and fat and will fill you up. In general, this means foods with lots of water and fiber in them. The chart below will help you make smart food choices that are part of a healthy eating plan.

These foods will fill you up with fewer calories. Choose them more often…

These foods can pack more calories into each bite. Choose them less often

Here are some more ideas for cutting back on calories without eating less and being hungry:

With some simple switches, you can eat yummy and healthy food while still managing your weight.

Be Well South Dakotan’s

Image and Content Source: http://www.cdc.gov

Eating a diet with plenty of fruits and vegetables provides important health benefits when you select and prepare them safely.

Fruits and veggies add nutrients to your diet that help protect you from heart disease, stroke, and some cancers. And choosing produce including vegetables, fruits, and nuts—instead of high-calorie foods also helps you manage your weight.

But sometimes raw fruits and vegetables may contain harmful germs, such as SalmonellaE. coli, and Listeria, which can make you and your family sick with food poisoning. In the United States, nearly half of foodborne illnesses are caused by germs on contaminated fresh produce.

Safer choices for fresh produce are washed fresh vegetables, including salads, and cooked vegetables. Unwashed fresh vegetables, including lettuce and salads, are more likely to make people sick with a foodborne illness.

Enjoy uncooked fruits and vegetables while taking steps to avoid food poisoning.

  • Check fruits and vegetables for bruising and damage.
  • Throw away fruits and vegetables that are spoiled or have been recalled.
  • Wash your hands, kitchen utensils, and food preparation surfaces, including chopping boards and countertops, before and after preparing fruits and vegetables.
  • Clean fruits and vegetables before eating, cutting, or cooking, unless the package says that the contents have been pre-washed.
    • Wash or scrub all fruits and vegetables under running water—even if you do not plan to eat the peel—so dirt and germs are not transferred from the surface to the inside when you cut the produce.
    • Dry fruit or vegetables with a clean paper towel.
  • Keep fruits and vegetables separate from other foods that could contaminate them, such as raw meat and seafood.
  • Refrigerate fruits and vegetables that you have cut up, peeled, or cooked as soon as possible, or within 2 hours. Refrigerate within 1 hour if the temperature outside is above 90°F. Chill them at 40°F or below in a clean container.

Anyone can get a foodborne illness, but people in certain groups are more likely to get sick and to have a more serious illness. These groups of people are:

  • Young children
  • Pregnant women
  • Adults aged 65 and older
  • People with weakened immune systems

If you or someone you care for has a greater chance of food poisoning, it’s especially important to take steps to prevent food poisoning when preparing and eating fresh fruits and vegetables.

Last Sunday was National Hamburger Day, so we thought today’s Try It Thursday should be all about burgers.

The term hamburger is derived from the city of Hamburg, Germany, where beef from Hamburg cows was minced and formed into patties to make Hamburg steaks.

The origin of the hamburger in the United States remains debated, although most claim that the hamburger originated between 1880 and 1900.  Since then, this beef patty in a bun has become a global staple of the fast-food diet and the backyard cookout.  In recent years, these traditional beef patties have been transformed to include other meat and vegetarian options such as bison, ostrich, deer, chicken, turkey, veggies, tofu and bean patties. National Hamburger Day is celebrated annually on May 28th.1

Here are a few burger recipes to try:

Classic Veggie Burger

  • 2 15-oz. cans black beans, drained and rinsed
  • 1/2 medium yellow onion, chopped
  • 2 cloves garlic, minced
  • 1 large egg
  • 1/2 c. plus 2 tbsp. mayonnaise, divided
  • 3/4 c. panko bread crumbs
  • kosher salt
  • Freshly ground black pepper
  • 2 tbsp. canola oil
  • 4 slices white cheddar
  • 3 tbsp. ketchup
  • 4 Hamburger buns
  • 1 tomato, sliced
  • 4 Romaine lettuce leaves
  1. In a food processor, pulse black beans, onion, and garlic until finely chopped.
  2. Transfer to a large bowl and combine with egg, 2 tablespoons mayo, and panko. Season generously with salt and pepper and form the mixture into 4 patties. Refrigerate until firm, about 15 minutes.
  3. In a large skillet over medium heat, heat oil. Add patties and cook until golden and warmed through, about 5 minutes per side.
  4. Top each patty with a slice of cheese and cover the skillet to melt.
  5. In a small bowl, whisk together ketchup and remaining mayo. Spread mayo mixture onto the bottom of the buns, then add burgers. Top with tomato, lettuce, and remaining bun halves.

Greek Stuffed Turkey Burgers

FOR THE BURGERS
  • 1 1/2 lb. ground turkey
  • 1/4 c. bread crumbs
  • 2 tsp. oregano
  • 2 cloves garlic, minced
  • 1 large egg
  • kosher salt
  • Freshly ground black pepper
  • 4 1/2″ slices feta
  • 1 tbsp. extra-virgin olive oil
  • 4 Hamburger buns
  • Romaine, for serving
  • Sliced tomato, for serving
  • Sliced red onion, for serving
FOR THE SAUCE
  • 1/4 c. Low-fat mayonnaise
  • 1/4 c. Low-fatGreek yogurt
  • Juice of 1 lemon
  • 2 tbsp. chopped dill
  • 1/2 tsp. crushed red pepper flakes
  • kosher salt
  1. Make burger patties: In a large bowl, combine ground turkey, bread crumbs, oregano, garlic, and egg and season with salt and pepper.
  2. Form meat into 8 thin patties. Place one slice of feta in the center of four of the patties. Top each with another patty and pinch edges to make one larger patty. Repeat for the remaining burgers.
  3. In a large skillet over medium heat, heat oil. Add patties and cook until golden, 4 to 5 minutes per side. Transfer to plate.
  4. Make sauce: In a medium bowl combine mayonnaise, yogurt, lemon juice, dill and red pepper flakes. Season with salt and stir until combined.
  5. Spread bottom bun with sauce and top with burger, lettuce, tomato, and onion. Serve.

Burger ‘n Fries Foil Packs

  • Cooking spray, for foil
  • 1 lb. lean ground beef
  • 1 tbsp. Worcestershire sauce
  • 1 tsp. garlic powder
  • kosher salt
  • Freshly ground black pepper
  • 1 lb. bag frozen fries
  • 4 slices cheddar
  • Pickles, for serving
  • Sliced tomatoes, for serving
  • Ketchup, for drizzling
  • Mustard, for drizzling
  1. Heat grill to medium-high and spray 4 sheets of aluminum foil with cooking spray. In a large bowl, combine ground beef, Worcestershire, and garlic powder and season with salt and pepper. Form into four patties.
  2. Place each patty on a sheet of aluminum foil with frozen fries. Fold up foil packs.
  3. Grill 10 minutes, then open foil packs and top patties with cheddar. Cover grill to let melt, 2 minutes.
  4. Top burgers with pickles and tomatoes and drizzle with ketchup and mustard.

Pineapple Bun Burgers

  • 1 lb. ground beef
  • 1 tbsp. Worcestershire sauce
  • kosher salt
  • Freshly ground black pepper
  • 8 pineapple rings
  • 1 large red onion, sliced into rings
  • 4 slices pepper jack
  • 4 pieces romaine
  • 8 slices cooked bacon
  1. Heat grill to medium-high. In a large bowl, combine ground beef and Worcestershire and season with salt and pepper. Form into 4 patties.
  2. Grill patties, pineapple, and red onion until charred, 3 minutes per side. Top burger patties with pepper jack and cover grill to let melt, 1 minute.
  3. Top bottom pineapple buns with lettuce, burger patties, bacon, and grilled onions, then top with pineapple bun.

We want to know. What’s your favorite type of burger?

 

1Burger Day

Recipes: Delish