Last week the whole family went out to the lake for a long swim. The water has been beautiful and smooth, and it was so much fun to spend the day training, playing, and soaking up the sunshine. When we got back to the house around 3 p.m., we were starving. We had plans for dinner, so we needed something delicious and healthy that would get us through the afternoon without ruining appetites. This recipe was the perfect fix! There are just 4 ingredients, and it's simple, fast, and energy packed without being high calorie. Plus, it's so tasty! We have a variety of palates in our family, and everyone was satisfied by these flavor-packed little rolls.
I love this brand of horseradish. It's fresh ground, free of preservatives and gluten. I also find that this one has the perfect amount of spice/flavor for my family. So, if you're looking for a recommendation, try this brand! But otherwise, whatever you can find in the fridge will do just fine.
These were such a hit, we'll definitely be making them again! They're a little bit like vegetarian sushi, and they're a whole lot of delicious. Do you have your own healthy snack recipes? Let me know some of your time honored favorites - from one kitchen to another!
I've been trying to work more fish into our family meals lately. Summer time is the perfect excuse to fire up the grill, and while my 16 year old is totally gung-ho about the idea of eating steak every night, Greg and I have fun dreaming up the creative recipes that offer us some healthier options. Grilled Tilapia with seasonal veggies is one of our absolute favorites. It's mouthwateringly good, especially when we get to throw in the fresh produce that we picked up at the farmer's market over the weekend. It's also fast and totally fuss-free!
Now there's been some buzz about Tilapia lately, so here are a few good things to know. Tilapia is low in calories, mildly flavored, inexpensive, and high in protein. It does not contain as many healthy fatty acids as some other fish (like Salmon, for example), but that's just fine as long as you're not only eating Tilapia to get those nutrients. It may also be worth it to look into where your fish is coming from. As with most other kinds of fish, there has been some concern in recent years over farming practices. If you're worried, you might try to find some Tilapia that isn't sourced from China. Other places, like Canada, have a little bit more regulation. Overall, Tilapia is a wonderful fish to include as part of a healthy and varied diet!
Total Time: 35 Minutes
180 calories; 7 g fat (1 g sat); 2 g fiber; 7 g carbohydrates; 24 g protein; 52 mcg folate; 57 mg cholesterol; 3 g sugars; 0 g added sugars; 511 IU vitamin A; 17 mg vitamin C; 45 mg calcium; 1 mg iron; 423 mg sodium; 591 mg potassium
**if you are a chocolate mint lover, try chocolate protein powder instead. Use a dash of stevia or honey if your protein isn't already sweetened.
Blend all of the ingredients together thoroughly. It can be stored in the fridge overnight, though stir before drinking the next day!
For a truly creamy texture, try adding 1/2 cup plain greek yogurt and reducing the protein powder by half.
Calories: 122, Total Fat: 4.7g, Protein: 3g, Carbohydrates: 19g, Fiber: 1.5g, Cholesterol: 8mg, Iron: 2mg, Sodium: 208mg, Calcium: 79mg
Think getting your greens is hard? Maybe it's just time to rethink your moves!
Here's the real deal: Greens go with everything.
Also the CDC says only 27 percent of you are getting your greens and I care about you, okay? Eat ALL the spinach!
The Green Smoothie
It’s quick, it’s fuss-free and totally easy to prep ahead of time if that's your thing. Simply add your greens, a little fruit, some kefir, and whatever else you love to put in your smoothie into a container or reusable ziplock bag and freeze. Add to your blender with a little extra liquid when it’s smoothie time! If you're throwing together your smoothie in real time, just toss greens into whatever you would have made. It's so easy, you might just forget they're in there.
Juicing is one of the quickest ways to nourish your body with easy to absorb nutrients. Plus it’s portable! If you don’t have time to make a green juice, you could buy one from a juice bar.
Steamed or Sauteed Greens
Many leafy greens contain fat-soluble vitamins, so to best absorb these, we need to eat our greens with a little fat! Lightly sauteeing your greens or steaming them for a few minutes and serving them with avocado will help to make sure you’re getting the most out of your greens! Plus, it's an incredibly easy way to cook your crew's seasonal favorites. Check out one of my favorite recipes here! RECIPE
A super simple way to get more greens into your diet is to enjoy a salad. But to prevent boredom from eating the same salads day in, day out, switch things up! Why not try this Chopped Salad Recipe that I just can't get enough of? RECIPE
Want an easy way to make tacos, burritos, or rice paper rolls? Use leafy greens instead! Collard greens, silverbeet, cos lettuce, swiss chard and even cabbage all make great cups or wraps and help boost your nutrient intake of these alkalizing foods! Looking for dinner inspiration? I'll confess, sometimes I tweak this family favorite and replace the daikon radishes with some fluffy greens. RECIPE
Every once in a while, I like to invite the whole crew over for brunch. It's a fun weekend tradition that brings my family together, including my older children and some of my nieces and nephews. As you can imagine, we get quite a few different eaters in the room! So when I'm looking for a recipe that's simple, quick, and sure to satisfy even the pickiest of our crew, this is what I usually turn to! The cook time is so short that I usually start the meal as everyone crowds into the kitchen for coffee, and it's usually done by the time everyone finishes that leisurely first cup. This dish is also perfect because it's so healthy and easy to customize. I can add or leave out parts of the meal without having to change the recipe for everyone else! This weekend I threw this dish together to serve 8 happy eaters, and we were all so satisfied! The recipe below serves 4, but you can double it or tweak it easily. If you've got a hungry teenage boy (I do!) then you might add an extra egg or cook up another portion size. This breakfast is guaranteed to be fast, packed with good nutrition, and terribly delicious.
10 oz bag of shredded red cabbage (approx. 3 cups packed full)
1 C. chopped Kale
1 sliced Avocado
1 sliced Onion
Large non-stick skillet with snug fitting lid
2 T. Water
2-4 Tbsp Balsalmic Vinegar
4 Large or Medium fresh eggs (the older an egg gets the more likely the white will be watery and the yolk will break)
1 tsp Black Pepper (season to taste)
1 tsp Sea Salt (season to taste)
1 package Extra-Lean Ground Sausage (can be turkey!)