Healthy Tomato Basil Skewers

Skewering mozzarella balls and cherry tomatoes makes them easy to nosh at a party and makes for a healthy option for guests.

Total Servings: 16

Serving Size: 1 skewer

Prep Time: 10 minutes

Total Time: 10 minutes

Ingredients:

·         16 bamboo skewers

·          48 grape tomatoes

·         48 small basil leaves

·         1 lb fresh mozzarella, cut into 32 1-inch cubes

·         3 tbsp olive oil

·         1 tbsp balsamic

·          Salt and Freshly cracked black pepper

Directions:

1.      In a small bowl, combine olive oil, balsamic, salt and pepper.

2.      Marinate mozzarella in dressing about 30 minutes.

3.      Thread tomatoes, basil and mozzarella onto skewers.

4.       Arrange on a platter and serve.

Nutrition: Calories: 106.1 • Fat: 7.2 g • Carb: 3.3 g • Fiber: 0.6 g • Protein: 7.3 g • Sugar: 0.1 g Sodium: 137.1 mg

Nutrition Bonus: Calcium, protein, vitamin C, potassium.

Roasted Carrots with Thyme

Carrots are an excellent source for carotene, which is converted to vitamin A in the human body. Carrots also provide a whole host of other essential vitamins, B1, B2, C, D and E which are antioxidants that reduce free radicals cell damage and heal and nourish the skin.

These carrots are roasted in a high temperature oven until caramelized and tender-crisp -- a cooking method that intensifies their flavor and brings out their natural sweetness. It's an easy technique that anyone can master at home; it's also the best way to preserve nutrients and give carrots a beautiful bronzed color. Once you try them, I doubt you'll prepare carrots any other way again. What to serve them with? They're versatile, but I'd pair them with roasted chicken and red potatoes for a cozy fall supper.

Serves 4

Ingredients
2 pounds fresh carrots, peeled
2 tablespoons extra virgin olive oil
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
2 teaspoons fresh thyme, finely chopped (or 1/2 teaspoon dried)

Directions

1. Preheat oven to 425 degrees. Line a baking sheet with aluminum foil.

2. Slice carrots on the diagonal, about 1 ½” thick. Make sure all pieces are approximately the same size to ensure even cooking.

3. In a bowl, combine carrots, olive oil, salt, pepper and thyme and toss well. Line carrots on a baking sheet and roast, stirring once mid-way through, until nicely caramelized and tender, about 20-25 minutes (cooking time will depend on thickness of carrots).

4. Taste and adjust seasoning if necessary.

Healthy Tips for Recipe Substitution

Recipe substitution is very important!

Use these techniques to make your recipes healthier by reducing the fat, calories and sodium in your favorite recipes. Check out the example below!

1. Reduce the amount of fat, sugar and salt

You often can reduce the amount of fat, sugar and salt without sacrificing flavor in healthy recipes.

2. Make a healthy substitution

Healthy substitutions not only reduce the amount of fat, calories and salt in your recipes, but also can boost the nutritional content.

Use whole-wheat pasta instead of enriched pasta.

3. Cut back some ingredients

In some recipes, you can eliminate an ingredient altogether or scale back the amount you use.
Eliminate items you generally add out of habit or for appearance, such as frosting, coconut or whipped cream toppings, which are all high in fat and calories.

4. Change cooking and prep techniques

Healthy cooking techniques include braising, broiling, grilling, poaching, sauteing and steaming. Using nonstick pans or spraying pans with nonstick spray will further reduce the amount of fat and calories added to your meals.

5. Downsize the portion size

Check portion sizes. Many portions today are so large you may not realize what a true portion or serving is. Train yourself by using smaller plates, spoons and cups. And learn to use common visual cues to understand servings — one serving of whole-grain cooked pasta is about the same size as a hockey puck.

Baked Chicken Salad

Serves 12

Ingredients

5 Cups cubed Chicken Breasts 
6 Celery stalk sliced (2 cups) 
2 Bunches sliced green onions
1 Small sweet onions 
1 lb Fresh sliced mushrooms 
2 cans Sliced water chestnuts
1 Cup chopped ripe olives
4 Chopped hard boiled eggs  ----------------    6 Hard boiled egg whites
2 cans cream of mushroom   ----------------     2 cans cream of celery
1 Cup mayonnaise  --------------------------      1 cup Fat-free miracle whip
12 oz linguini     --------------------------------  12 oz whole wheat linguini

Directions

1.      Preheat oven at 350 degrees

2.      Chop chicken breast into 2 inches cubes and cook with a dash of olive oil till done

3.      Cook Linguini al dente, drain and set aside

4.      Sauté celery and onions till tender then place mushroom on top

5.      Mix soup, miracle whip, and bit of water. Then add noodles, chicken, and vegetables

6.      Adjust seasoning to taste (salt and pepper)

7.      Place in small individual casserole dishes

8.      Bake at 350 degrees for 30-35 minutes

Thanks for this delicious recipe Julie H.!

Check out This Tasty and Healthy Cauliflower Side Dish!

Roasted Cauliflower Recipe

Looking for a healthy vegetable side dish that everyone will love and does not come in a can? Tired of preservatives and want to know that what you are eating is nutritionally good for your body? Then this is perfect recipe for you and your family.

 

Ingredients

• 1 head of cauliflower florets


• 3 cloves of garlic, peeled and coarsely minced


• 1-2 Tbsp refined coconut oil


• 1/4 cup cilantro, finely chopped

Method

1Add cauliflower to boiling water for two minutes. Remove from heat and promptly blanch with cold water. Drain well and pat dry.
2 In a medium skillet, heat oil over medium high heat.
3 Add garlic and cilantro for 1 minute.
4 Add cauliflower. Stif until florets are coated with garlic and cilantro mixture. Continue cooking and occationally turning until florets are lightly browned, but remain crunchy 3-5 minutes (less is better)
5 Serve warm

Yield: Serves 4.