RECIPES


 * Health- Conscious Recipes**

All family members have different dietary needs that may be affected by social, economic, environmental, technological, physiological and psychological needs. It is very important to be able to choose foods and methods of preparing food which promote health and well-being, as well as fit the dietary need of each member. Discovering the relationships between nutritional needs and health is vital for a fully-functioning household.

Below is a useful guide to a healthy diet and regiment for any family member. These recipes contain the necessary ingredients to promote and maintain a healthy life. ENJOY!

//**Morning Meals**// Six healthy breakfast recipes to fuel your day! Apple Muffins Crustless Spinach Quiche Fruit Salad

Greek Yogurt Yummy Granola Vanilla Spice Oatmeal

//**Energizing Lunches**// Climb over the midday slump with these five healthy lunches!

//Turkey Chili// (A personal favorite and family recipe) 1lb. turkey chili 1 can black beans 1 can kidney beans 1 can corn, drained 2 bottles pace picante salsa (1 med, 1 mild), medium size bottle Directions: Brown turkey until cooked. Drain and return to pan. Throw in the remaining ingredients and simmer for about 20 minutes! Finishing touch: Fresh cilantro. Served with Tostitos Scoops or rice.

Buffalo Chicken Salad Lighter Lasagna

Chicken Fingers Taco Salad

//**Healthy Dinner**// The whole family will love these five wholesome dinners!

Chicken Piccata Black Bean Croquettes Pork Cutlets

No-Bake Mac & Cheese Sesame Crusted Tofu

//**Heart Healthy**// These four healthy recipes are big on flavor and low in saturated fat.

Turkey Burger Veggie Burger

Waldorf Salad Mango Strawberry Cone

//**Healthy Snacks**// Snacks aren't bad. In fact, they are "mini meals" that are meant to curb hunger and help supplement nutrients you may not be getting enough of from meals (like fiber from fruits and veggies). Studies show that waiting too long to eat between meals can cause you to overeat later in the day — not exactly the best way to lose weight or stay healthy.

//1) Peanut Butter and Whole-Wheat Crackers// Combine lean protein, fiber and healthy fat and you've got a satisfying snack. Protein and fiber work for cutting down and controlling hunger, while fat takes a bit longer to digest and keeps you feeling full longer. Peanut butter is high in healthy monounsaturated fats, but be sure to portion out one tablespoon to keep calories in check. Portion: 1 tablespoon natural peanut butter and 4 whole-wheat crackers Total: 180 calories, 5 grams of protein //2) Vegetable Soup// Don't eat enough veggies? Try snacking on a warm, hearty vegetable soup — 20 minutes later you'll feel like a new person. Vegetables contain fiber, which helps you feel full and also helps stabilize blood sugar throughout the day — meaning no gnawing hunger pains. Try a minestrone or bean soup for additional protein. If you're feeling extra hungry at snack time, add one or two whole-wheat breadsticks or a small whole-wheat roll. Portion: 1 cup vegetable soup Total: 100 calories, 4 grams protein //3) Low-Fat Cottage Cheese and Fruit// With its good balance of protein, carbs and fat, cottage cheese is one of the most underappreciated foods. Add fiber with fresh fruit, such as berries, melon, pears or pineapple, for a perfect snack. A 1/2-cup serving contains 7% of your daily calcium needs, which is important for healthy bones. Portion: 1/2 cup low-fat or nonfat cottage cheese with 1/2 cup sliced or 1 medium piece of fresh fruit Total calories: 140 calories, 14 grams protein //4) Hummus with Sliced Veggies// This Middle Eastern chickpea spread is packed with protein, fiber and heart-healthy unsaturated fats. Veggies like carrots, bell peppers and broccoli make great dippers and add good nutrients, including beta-carotene, vitamin C and, of course, more belly-filling fiber. Two tablespoons of plain hummus has 50 calories and 3 grams of fat, so you're probably better off measuring out two to three tablespoons instead of sitting down with the entire container. Portion: 3 tablespoons of plain hummus plus 1 cup of sliced veggies Total calories: 120 calories, 7 grams protein //5) Trail Mix// Almonds, cashews, walnuts, peanuts or pecans are full of healthy fat, fiber and protein. A delicious homemade trail mix is simple: Portion out a handful of nuts and mix in two tablespoons of dried fruit like raisins, cranberries or apricots. To minimize calories, choose nuts that are dry roasted or raw. For a change of pace, throw in whole-wheat pretzels or some of your favorite cereal (I've been on a Puffins kick lately). Packing your trail mix in plastic bags or containers makes it easy to grab and go. If you find yourself plowing through your snack mix, try using shelled nuts that will take longer to eat. Portion: 15 nuts plus 2 tablespoons of dried fruit Total calories: 170 calories, 7 grams protein