A Healthy You: Healthy Recipes

Jill Devine
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Credit: CBS Radio Jill Devine
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How are you feeling after the Super Bowl parties you attended yesterday?  Did you consume A LOT of calories???  Don’t beat yourself up.  Just get back on track and don’t let one night ruin what you have started.

I like going to the http://www.thegraciouspantry.com because all of the recipes are healthy and clean.  Here are a few for you to try:

Dutch Oven Chicken

Ingredients:

  • 1 tablespoons olive oil OR ghee OR coconut oil
  • 2 boneless, skinless chicken breasts (about 8 oz. each)
  • 1/2 cup cashews, chopped, unsalted
  • Juice of 1/2 lemon
  • 1 teaspoon cinnamon
  • 1 teaspoon cumin
  • 1/4 teaspoon ginger
  • 2 teaspoon garlic powder
  • Salt and pepper to taste

 Directions:

  1. Spread the oil in the bottom of your dutch oven.
  2. Place the chicken on the bottom.
  3. Add all other ingredients over the top.
  4. Bake at 350 F. for approximately 30 minutes or until the chicken reaches at least 175 F. on a meat thermometer and is cooked through.

Nutritional Content:
(Data is for 1/2 chicken breast)

Calories: 284
Total Fat: 16 gm
Saturated Fats: 5 gm
Trans Fats: 0 gm
Cholesterol: 53 mg
Sodium: 62 mg
Carbohydrates: 7 gm
Dietary fiber: 1 gm
Sugars: 1 gm
Protein: 29 gm

Chicken Avocado Salad

(Makes: 2 servings OR 4 servings if topping the halves of 2 avocados)

Salad Ingredients:

  • 1/2 cup shredded chicken (canned or home-cooked)
  • 1/4 cup shredded carrots
  • 1/4 cup minced, raw, red onions
  • 2 avocados – 4 halves (optional)
  • Dressing to taste

 Dressing Ingredients:

  • 2 tbsp. balsamic vinegar
  • 1 tbsp. avocado oil
  • 1 tsp. yellow mustard, no sugar added
  • 1 tsp. dried tarragon
  • 1/8 tsp. garlic powder
  • Pinch salt (to taste)

 Directions:

  1. In a small mixing bowl, whisk together the dressing ingredients.
  2. In a medium mixing bowl, stir together the salad ingredients until well mixed.
  3. Pour the dressing over your salad and serve as desired.

Nutritional Content
1 serving = 1/4 the recipe (includes 1/2 avocado)

Calories: 184
Total Fat: 15 gm
Saturated Fats: 2 gm
Trans Fats: 0 gm
Cholesterol: 6 mg
Sodium: 49 mg
Carbohydrates: 10 gm
Dietary fiber: 6 gm
Sugars: 3 gm
Protein: 5 gm

Taco Soup
(Makes approximately 8 servings)

 Ingredients
4 cups low-sodium chicken broth (veggie broth if you’re vegetarian/vegan)
1 (15 oz.) can tomato sauce, no sugar added
1 (15 oz.) can black beans, rinsed, no sugar added
1/2 lb. cooked whole grain pasta
3/4 lb. cooked, lean, ground turkey
1 tbsp. garlic powder
1 tbsp. onion powder
1 tbsp. chili powder
1 tbsp. ground cumin
1/2 lb. frozen corn, thawed (optional)

 Directions

Step 1 – Combine all ingredients in a large soup pot and heat through.

Note: I cooked my turkey with 2 tsp. garlic powder and 2 tsp. onion powder for extra flavor.

Eat and Enjoy!

Nutritional Content
1 serving = 1 cup

Calories: 235
Total Fat: 3 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 20 mg
Sodium: 541 mg
Carbohydrates: 38 gm
Dietary fiber: 6 gm
Sugars: 4 gm
Protein: 14 gm

Disclaimer -  I am not a dietician!  I cannot recommend what diet is best for you.  That is something that you need to work on with your doctor and/or personal trainer.  I’m giving you ideas based on what has worked for me.  You may notice that I may or may not put the calorie count on the recipe.  I don’t count calories, so that is not a factor for me.  When eating healthy foods, the calorie count is higher than what you may think. So, some people choose a meal that is lower in calories, but it’s actually less healthy than a meal with all natural ingredients with higher calories.  Again, I am posting all recipes that have worked for me and have been approved by my trainer.

Also, don’t automatically turn your nose to a recipe that doesn’t sound good.  You may actually enjoy it.  AND be open to trying new foods.  I have been really good about that.  For example, I have never liked sweet potatoes, but I am trying them in new recipes and I am really starting to like them.  I’m glad I am introducing them into my diet because there are so many health benefits to eating sweet potatoes.  Some include (courtesy of care2.com):

  • They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies.  Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.
  • They contain Vitamin D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.
  • Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the popula­tion in North America may be deficient in this important mineral.

Your daily diet should have healthy foods like fruits, vegetables, and whole grains. They’re loaded with fiber, vitamins, and minerals. You can incorporate those foods into your main meals or as snacks.

Click here for information on Club Fitness!

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