I hope all of you had a good first week making small but important changes to your nutritional intake by adding more color, fruits, grains and veggies to your diet.
This is week number two – and we have a new challenge – it still is not about “losing” anything you love. This challenge is designed to be healthy, motivating and fun!
It involves: (more) home cooking. That’s right – for those of you who already have the habit – this will help you change it up a bit. For those of you who find yourself not as motivated, this challenge is designed to inspire you.
Cooking at home does not have to mean hours of stirring the pot, pre-planning and overnight marinating/soaking/worrying. With ready to make recipes and fresh ingredients, a simple night at home can turn into a healthy “feast!”
This challenge is designed so you can have something at hand to whisk together in matter of minutes. And it does not have to be something boring and “homey.” These are meals you can even serve to guests!
So make this week’s challenge something your loved ones can join in, too. Remember food like anything else needs to “feel” exciting. So with just a little preparation, you can bring both novelty and nutrition to your table. Here are a few recipes given to me by a few of you who have taken the challenge and wanted to share. Enjoy!
Susan’s Veggie Delight
If you are looking for a nutrition packed vegetarian recipe try this wonderful and quick recipe. You can eat it as an entrée one day and use the leftovers as a side dish the following day.
1 lbs. – 1.5 lbs. broccoli
1 red pepper (diced)
1 leak (chopped)
1 onion (chopped)
1/2 cup of pine nuts
Feta cheese (to taste)
Sauté the onion until translucent, about 3-5 minutes. Add the chopped leak, broccoli, pepper, pine nuts and sauté until broccoli softens. Season with salt and pepper to taste. Crumble some feta cheese over it and serve. Yum!
Sandy’s “Three Greens” Salad
8 oz. edamame
1 bunch (thin) asparagus
1 can of artichoke hearts
juice of one fresh lemon
2 tablespoons extra virgin olive oil
Boil edamame (buy the soy beans already cleaned) for 3 minutes. To that add the asparagus cut into inch-and-a-half pieces for another 2 minutes. While the water is boiling, chop up the drained artichokes. Let the edamame and asparagus cool off and then mix with the artichokes. Sprinkle some oregano, add a little extra virgin olive oil and some lemon juice (to taste). You will have a refreshing, crispy and super healthy green salad! How simple is that!?
Sara’s Salsa Chicken
4 chicken breasts
½ cup low fat/low sodium chicken broth
½ cup salsa (any kind you like)
¼ cup cilantro chopped
3 tablespoons low fat buttermilk
salt and pepper
¼ teaspoon cornstarch mixed with 1 tablespoon cold water
Salt and pepper the chicken and cook chicken in sauté pan until golden brown. Remove chicken from pan and set aside. Add chicken broth and salsa to the pan on med-high heat. Bring to a boil and then let simmer until it is reduced to about half. Add the cilantro, low fat buttermilk and cornstarch mixture and whisk together until smooth. Spoon sauce over the chicken.
Remember if you have not done as well as you planned so far, don’t despair. A positive change can start at any time and on any day. So fill up your cart with fresh, colorful choices on your next visit to the store. Make one of these dishes for a healthy stay at home night – maybe even invite some friends – trust me you will enjoy it!