Category: Food

A Labor Day Dump Cake

Are you entertaining this long weekend?  How about a dump cake for dessert.  Not just any dump cake, but a:

caramel & chocolate Turtle Dump Cake

 

It had me at caramel.  Here are the particulars for the cake:

You only need 6 ingredients! A boxed cake mix, instant pudding, dark chocolate chips, caramel sauce (like the stuff you put on ice cream), pecans, and some milk. Super simple and you can have this in the oven in just about 10 minutes. Maybe 5 if you’re fast  

I am normally not a fan of dark chocolate chips, so I was hesitant to use them in this dessert. But I did it anyways and I am so glad I did. With so much other sweetness going on, the dark chocolate really balances everything else out. So please use the dark chocolate chips!

Top each serving with some vanilla ice cream and if wanted, drizzle some of the extra caramel sauce on top and/or some melted chocolate. I just melted some chocolate chips with about a teaspoon of oil in the microwave. The oil helps the chocolate be silky and smooth. Drizzle that over each serving if wanted.

I don’t think it needs the chocolate or caramel drizzle because the cake is so rich and moist by itself, but it never hurts to have more.

Ingredients

    • 1 small box (3.4 oz) Jell-O Chocolate Instant Pudding Mix
    • 1 1/2 cups whole milk
    • 3/4 cup caramel sauce, divided
    • 1 box (15.25 oz) chocolate fudge cake mix, DO NOT prepare
    • 1 bag dark chocolate chips
    • 1/2 cup chopped pecans

Optional drizzle

 
  • 1 cup milk chocolate chips
  • 1 teaspoon oil (canola, vegetable, coconut)
  • leftover 1/4 cup caramel sauce

Instructions

  • Heat oven to 350 degrees. Spray a 13×9-inch pan with cooking spray. Set aside.
  • In large bowl, stir dry pudding mix and milk with a wire whisk for 2 minutes.
  • Stir in 1/2 cup of the caramel sauce, the dry cake mix, and 1 cup of the dark chocolate chips. Stir until well blended.
  • Spread batter evenly in pan. Sprinkle pecans and remaining 1/2 cup dark chocolate chips over top.
  • Bake 32-38 minutes or until toothpick inserted in center of cake comes out almost clean. It should not be completely cooked like a cake; you want it gooey so to speak.
  • Scoop up some of the dump cake into a bowl and top with vanilla ice cream. If wanted, drizzle with the remaining caramel sauce and the chocolate sauce.
  • TO MAKE CHOCOLATE DRIZZLE: combine chocolate chips and oil in a microwave safe bowl and cook for 1-2 minutes or until it is completely melted and smooth.

Notes

I use the caramel ice cream topping. You can use any caramel you want, as long as it’s in liquid/melted form. Melt down some caramel squares, etc….

Makes my mouth water looking at that picture.  If you make one, let me know how it tastes.  Hers’s a link for more–

Source:  togetherasfamily.com

Related:  This is The Best Chocolate Cake Recipe for Valentine’s Day – TUTORING YOU

 

12 Avocado Breakfast Ideas That Are WAY More Exciting Than Toast

Here are some tasty breakfast ideas that might pique your interest to try one, or two. My first choice is going to be Mexican Scrambled Eggs.  Need not be just for breakfast either and way more exciting than toast.  Brunch anyone?
  Cheddar, Pepper, And Avocado Scrambled Eggs in a Jar
Your morning eggs just got way more portable thanks to this handy trick from Woman’s Day. Prep your jar overnight.  Then, microwave in the morning.  Add a hefty dose of avo, and you’re good to go for a tasty avocado breakfast. Per jar: 356 cal, 25 g fat (10.5 g sat fat), 788 mg sodium, 26 g protein, 6 g carbs, 2 g fiber.  

Mexican Scrambled Eggs

Upgrade scrambled eggs with a tasty homemade salsa (featuring avocado, natch) with this recipe from Woman’s Day. Per serving: 210 cal, 14 g fat (3 g sat fat), 375 mg sodium, 13 g protein, 18 g carbs, 6 g fiber.    

Avocado, Ham, And Egg Cups

Now, for a super-filling (and low carb!) avocado breakfast.   Try cracking an egg into the center as shown in this Prevention recipe. So. Good. Per serving: 267 cal, 21.5 g fat (4.5 g sat fat), 12 g protein, 9 g carb, 7 g fiber, 1 g sugars, 513 mg sodium.    

BBQ Chickpea & Cauliflower Flatbreads with Avocado Mash

If you’re still extremely committed to avocado toast, upgrade to a flatbread version from Good Housekeeping. Also topped with roasted cauliflower and chickpeas. Per serving: 500 calories, 25 g fat (4 g sat fat), 915 mg sodium, 65 g carbs, 13 g fiber, 11 g protein.  
 

Bacon, Egg, And Kale Bowl

Nutritionists are always saying to eat more greens at breakfast.  So, if you slap a fried egg and some avocado on top of this veggie grain bowl from Prevention, you won’t even be mad about it. Per serving: 381 cal, 20 g fat (4.5 g sat fat) 16 g protein, 37 g carb, 8 g fiber, 0 g sugars, 480 mg sodium.    

Fully Loaded Fried-Egg BLT

Make the world’s best sandwich breakfast-friendly with a fried egg and some mashed avocado. My mouth is watering just looking at that pic, TBH. Per serving: 410 cals, 24 g fat (6 g sat), 20 g protein, 29 g carbs, 7 g fiber, 745 mg sodium. Source:  womenshealthmag.com/food (Article shortened for brevity.)

Meal Prep Shredded BBQ Chicken Salad Bowls

 

Photo by Emily Cooper, RDN

Oh, meal prep. Sigh. Who feels me?

Here’s the thing, I am an A+ student when it comes to the planning part. The execution, though? We’re pushing a solid D+, extra credit included. But, taking the extra time to prep some meals like these BBQ Chicken Salad Bowls for the week saves me time, stress, and embarrassing loud stomach rumbles at 3 o’clock.

Why This Recipe Works

Using leftover rotisserie chicken makes this recipe super quick to prep; add whatever veggies you have on hand or prefer and make a few of these salads at a time to have lunch for the week.

How to Make These BBQ Chicken Salad Bowls

Start by chopping a large, sweet potato into cubes, leaving the skin on. Roast them in the oven or use my favorite method of an indoor grill for those awesome grill marks.

Combine shredded chicken with ½ cup of BBQ sauce. If I don’t have time to bake chicken ahead of time, I’ll pick up a rotisserie chicken instead. I also look for a low-sugar BBQ sauce, since a lot of them can be high in added sugars and corn syrups.

In three meal-prep bowls, add chopped romaine, fresh or frozen (and thawed) corn, the grilled sweet potatoes, and BBQ chicken. Now you have three meals ready to go for the week!

Pro Tips

Cook and shred chicken ahead of time or use a rotisserie chicken to cut down on prep time. Prep a batch of the grilled sweet potatoes for these meal prep bowls and the week ahead!

Frequently Asked Questions:

  1. Do I Have to Use Chicken? Absolutely not! Swap it out for ground turkey, lentils, tofu, or whatever protein you’re feeling (or is on sale that week).
  2. How Long Do These Stay Good For? These salads can stay good for up to four days in the refrigerator. Keeping the chicken away from the lettuce helps prevent it from getting soggy, too.

Money-saving Tips for these BBQ Chicken Salad Bowls:

  • Buy in bulk. If you’re going to prep more of these, or eat chicken regularly, buy the big package. The family packs cost less per pound, so is a better deal. You can also freeze what you don’t cook if you have the room.
  • Prep yourself. Rotisserie chicken is the exception since they are often relatively inexpensive. Buying pre-chopped romaine lettuce, however, can be more pricey. Save a few extra $$, and wash and chop it yourself.
  • Use frozen. If fresh corn isn’t on sale, or doesn’t look good, opt for frozen. Not only is it convenient, but inexpensive, and just as nutritious.

Meal Prep Shredded BBQ Chicken Salad Bowls

Serves 3

Ingredients

  • 3 cups cooked chicken, shredded
  • ½ cup BBQ sauce
  • 5 cups romaine, chopped
  • 1 cup fresh or frozen corn, thawed
  • 1 large sweet potato, cubed

Instructions

  1. Prepare sweet potato by cooking on indoor grill or bake in oven at 400-degrees Fahrenheit for 20 minutes.
  2. In a large bowl, combine shredded chicken and BBQ sauce. Set aside.
  3. In preferred meal prep bowls, divide lettuce evenly.
  4. Top with prepared sweet potatoes, chicken, and corn.

Notes

  • Add avocado for even more filling power.
  • Make this recipe plant-based by substituting chicken for grilled tofu or your favorite plant protein.
  • Use rotisserie chicken to make this meal even faster to prepare.

foodandnutrition.org/blogs

 

For Peanut Butter Lovers–Chunky Monkey Smoothie

Wow! Pb, C, and B all in one smoothie.

 

Chunky Monkey Smoothie
 
Author: Christina – Juggling Real Food and Real Life
 
 
 
Ingredients
  • 2 large overripe bananas, peeled and frozen
  • 1 cup milk
  • ¾ cup ice
  • ¼ cup creamy peanut butter
  • 2 Tbsp unsweetened cocoa power
  • ½ tsp vanilla
 
Instructions
  1. Add all ingredients to your blender or food processor.
  2. Blend until smooth. This will take about 2-3 minutes.
  3. Pour into glasses.
  4. Top with additional banana if desired.
  5. Serve with your favorite straw.
 
Notes
We recommend using organic ingredients when available.
 
jugglingrealfoodandreallife.com

Oh, What a Cute Turtle Coffee Cocktail

Turtle Coffee Cocktail

 

How can you not love this turtle?  Coffee, chocolate, ice cream, whipped cream, caramel, pecans, wow!  Thanks to Amy Latta (hmm) for concocting this beverage.

 

 Turtle Coffee Cocktail Ingredients {for one drink}:

1/4 cup {2 oz} brewed coffee – we used Pike Place, which is a medium roast
1/4 cup {2 oz} Bailey’s Original Irish Cream
1/2 cup {4 oz} milk
2 scoops vanilla ice cream
chocolate and caramel syrup
whipped cream
crushed pecans

Pour coffee (make sure the coffee is cold, or throw some ice in), Bailey’s, and milk into a blender and add 2 scoops of ice cream.  Squeeze chocolate and caramel syrup in, as much as you like.  Blend until smooth.  Drizzle chocolate and caramel syrup on the inside of your glass, then pour the mixture in.  Top with whipped cream, a drizzle of chocolate and caramel syrup, and crushed pecans.

Variations

Of course, as with any recipe, there are variations you can make for your dietary needs and preferences.

ALCOHOL FREE: Substitute Bailey’s non-alcoholic Irish Creamer for the actual Bailey’s.

LOW-FAT: We actually did this for ours; we used nonfat {skim} milk and lowfat ice cream.  You can also get light whipped cream or leave off the whipped cream altogether.

GLUTEN FREE: To the best of our knowledge and research, this recipe is gluten free as is.  However, always check the labels on each individual product you’re using to be sure, since there are a huge variety of brands when it comes to ice cream, whipped cream, syrups, etc.

NUT FREE: Simply leave off the pecan topping and you should be good to go!  As always, though, double check the ingredient labels on your specific products to be sure.

CAFFEINE FREE: Use a decaf roast, as we did, or leave out the coffee {sad!}.  Additionally, chocolate has a small amount of caffeine, so you may also want to leave out the chocolate syrup and just enjoy the caramel.

DAIRY FREE: Sorry, this one isn’t easy.  Ice cream, milk, Bailey’s, whipped cream, and caramel all have dairy in them.  There aren’t a ton of good substitutions, but your best alternative is probably to use soy milk and soy ice cream, leave off the caramel and whipped cream, and substitute Kalhua for the Bailey’s.  Or you could just brew yourself a cup of coffee.  Probably easier.

amylattacreations.com

Related:  Easy Cold Brew Coffee Pie – TUTORING YOU

25 Best High-Protein Snacks to Keep You Full Between Meals

 
When mid-afternoon hunger strikes, choose something protein-packed and you may be pleasantly surprised at how little you need to eat to feel full.
 
 
Protein is an important nutrient that helps keep you fuller for longer.,

But how much protein should be in a snack?  Around 10 grams is the ideal amount.  anything more than 15 grams as more of a mini meal, so 10 grams is the sweet spot; aim to keep your snack under 300 calories, too.

Pair protein-rich ingredients with foods that offer healthy fats and fiber, both of which also help keep you satiated.  If you eat a snack that’s mainly carbs, you’ll likely be hungry again a lot more quickly.

With that, this list of snacks features healthy combos that come in around 10 grams of protein with plenty of healthy fats and fiber in the mix. Ready to beat hunger? Reach for these high-protein snacks when you need something tasty to beat hunger in between meals.

 
Cottage cheese toast
cinnamon and sugar toast with cottage cheese
rez-art Getty Images
 

Toast can be a high-protein snack to enjoy morning, noon, and night. Using your favorite whole grain toast as a base, mix a little cinnamon and a dash of honey with full-fat cottage cheese and slather it on toast.

Protein: 14 grams per toast

2 Chia seed pudding
blueberry chia pudding
Photo by DAWNA STONE
 

Everyone could use a sweet pick-me-up in their day, and this blueberry chia pudding does the trick. It’s the ideal combination of tasty treat, protein, fiber, and healthy fats. Plus, it’s beyond simple to meal prep for a grab and go snack. In a small container, combine 1 cup of unsweetened almond milk, ¼ cups chia seeds, 2 tablespoons honey, 1 cup fresh blueberries, and 1 cup plain Greek yogurt. Stir it together and refrigerate overnight.

Protein: 14 grams per serving

3 Homemade protein bars
homemade protein bars
Shaw Simple Swaps
 

Homemade protein bars can be a great thing to prep ahead and keep around to satisfy your snack cravings. You can really customize these based on what you have on hand and your personal and/or dietary preferences.  Many recipes require simple ingredients like oats, dates, nuts, and protein powder. Satisfy your sweet tooth with raw chocolate peanut butter protein bars.

Protein: 12 grams per bar

4 Store-bought protein bars
protein bars
Courtesy of brands
 

Don’t have time to whip up a batch of homemade protein bars? There are plenty of healthy protein bars to choose from at your local grocery store. Look for options made with whole ingredients that contain at least 7 grams of protein and around 3 grams of fiber. Stick to 180 to 250 calories, with no more than 12 grams of sugar (the lower, the better). Try the CLIF Nut Butter Filled Bars for 7 grams of protein or RX bars for 12 grams.

Protein: 7+ grams per bar

5 Edamame
Green soya beans in their pods in white bowl
Quentin Bacon Getty Images
 

When hunger strikes, don’t head to the fridge. Instead, look to the freezer for your favorite microwaveable sushi appetizer. These green bean pods serve up plant-based protein and gut-filling fiber for just 95 calories per serving.

Protein: 9 grams per 1/2 cup

6 Black bean wrap

Vegetarian Black Bean Burrito
1MoreCreative Getty Images
 

If you had a sad desk lunch and need a little protein to power you through the afternoon, roll up a black bean and hummus wrap. Cut a whole wheat tortilla in half and fill with a ½ cup of black beans, ¼ cup of hummus, a tablespoon of chopped bell pepper, a teaspoon of diced red onion, and a squeeze of lime juice. Because who doesn’t want to feel like their having a Mexican fiesta for a snack?

Protein: 9 grams per wrap

 
7 Jerky
Beef Jerky
LauriPatterson Getty Images
 

Artisanal jerky is going mainstream, and this dried meat delicacy is packed with protein. Brands like Krave, EPIC, and Lorissa’s Kitchen make interesting flavors, such as black cherry barbecue, smoked salmon maple, and Szechuan peppercorn. If jerky is a once in a while treat, feel free to opt for any type of meat that satisfies your taste buds. But if you’ve always got a bag of jerky in your purse, try to look for ones that are made with salmon, turkey, or chicken for a leaner piece of protein.

Protein: 9 grams per ounce (about the size of half a bag, one bar, or one stick)

8 Black bean salsa
black bean salsa
Prevention
 

Don’t have tortillas? No problem—throw together a few simple ingredients to make a protein-rich vegan salsa. The combination of black beans, tomato, orange juice, and tomato makes the quickest and most flavorful salsa recipe that you’ll want to put on everything from crackers to crudité.

Protein: 8 grams per 1/3 cup

9 String cheese

Healthy Organic String Cheese
bhofack2 Getty Images
 

Serious question: Do you peel your string cheese or take a bite out of it? Either way you eat it, this portable snack contains just 80 calories per stick, plus a healthy dose of bone-building calcium.

Protein: 7+ grams per stick

10 Protein smoothie
protein smoothie
Nutrition Ala Natalie
 

High-protein smoothies can be made so many different ways, but it’s best to opt for ones that have quality protein in the form of Greek yogurt, milk, or nut butter. This coffee-flavored smoothie is full of protein-offering ingredients, like soy milk and Greek yogurt. For a fruit-based smoothie, try this immune-boosting tropical sunshine smoothie. If you prefer to add a protein powder, reach for one of these healthy options.

Protein: 10+ grams per smoothie

11 Bean-based pasta

chickpea pasta
Amazon

If you plan on hitting the post-work spin class, fuel up with some bean-based pasta, like Banza’s chickpea pasta. For a snack portion, stick with the suggested 2-ounce serving size and serve with high-quality marinara sauce, like Rao’s Homemade. Of course, adding veggies to the mix is always encouraged!

Protein: 12+ grams per 2 ounces

12 Egg muffins

egg muffins
PARKER FEIERBACH
 

Eggs boast an impressive 6 grams of protein per large egg, but you may not always have time to whip up an omelet. Instead, cook up these egg muffins from Prevention’s 30-day meal prep plan, which pack the flavor of egg, turkey bacon, mozzarella cheese, peppers, spinach, and spices into one bite-sized snack.

Protein: 8 grams per 2 muffins

 
 
13 Cottage cheese topped with nuts
Cottage cheese with fresh mint
AlenaKogotkova Getty Images
 

Top ½ cup plain cottage cheese with a couple of tablespoons of pistachios for a high-protein, delicious snack. Pistachios are one of the highest-protein snack nuts, and they offer the incredibly satiating trio of plant-based protein, healthy fat, and fiber.

Protein: 13 grams per ½ cup

14 Frozen yogurt

frozen yogurt
Snacking in Sneakers
 

No, we’re not talking about that type of frozen yogurt, but this one may be just as good. Made with frozen Greek yogurt, 100 percent juice, and peanut butter powder, this PB&J Frozen Yogurt from Snacking Sneakers is a high-protein treat you will look forward to eating all day.

Protein: 12 grams per ½ cup

15 Roasted pumpkin seeds

roasted pumpkin seeds
Kirk Mastin Getty Images
 

Seeds are an often-overlooked food group that offer plenty of satiating protein, fiber, and healthy fats. Simply toss them in a bit of olive oil, salt, and pepper and bake at 250 degrees for 15 to 20 minutes for a crunchy snack. Looking for something sweeter? These maple and vanilla roasted pumpkin seeds are a mouth-watering snack that you’re going to want to make in large batches

Protein: 9 grams per 1/4 cup

 
16 Loaded oats
Oatmeal porridge, healthy breakfast food
Arx0ntGetty Images
 

Oatmeal isn’t just for breakfast. Make a heaping bowl of loaded oats (roughly ½ cup raw makes 1 cup cooked) for a fiber-rich, high-protein snack. To up the protein ante, cook the oats with ½ cup of milk and ½ cup of water. Top with fruit, like apples, pears, berries, unsweetened coconut flakes or bananas, and a tablespoon of chopped nuts, hemp seeds, or flax seeds.

Protein: 10 grams per 1 cup cooked

17 Tofu nuggets

tofu nuggets
Delish Knowledge
 

Eat nuggets like you’re a kid again with this meatless tofu nuggets recipe from Delish Knowledge. It is as simple as dredging tofu pieces in flour, cornstarch, and spices and baking in the oven. If you think you don’t like tofu, then you haven’t tried these nuggets! Bonus: Tofu is low in calories, contains all of the essential amino acids, and is a great source of magnesium, zinc, and iron.

Protein: 11 grams per 4 nuggets

18 Tuna salad wrap

tuna salad wrap
MITCH MANDEL Photo
 

Make tuna salad fun again with this fresh, flavorful wrap. Mixed with tangy Greek yogurt and lemon juice, grapes and celery for sweetness and crunch, arugula for greens, and walnuts for healthy fat, this tuna salad wrap recipe is a simple high-protein snack to make that will instantly squash your hunger.

Protein: 15 grams per wrap

 
 
19 Protein energy bites
protein energy bites
80 Twenty Nutrition
 

Homemade energy bites come in many shapes and sizes, but most include protein-rich ingredients, like nut butters or seeds. This chocolate peanut butter variety combines two popular flavors alongside oats to serve up a bite-sized high-protein snack.

Protein: 14 grams per 2 bites

20 Greek yogurt dip

spiced chickpea greek yogurt dip
JASON VARNEY Photo
 

Greek yogurt isn’t just for eating with a spoon. Grab a fiber-rich fruit or veggie, like apples or celery sticks, and get dippin’. Mix some yogurt with honey, or even peanut butter powder for the easiest protein-packed dip around. Fancy something savory (and a little bit fancy)? Try this spiced chickpea Greek yogurt dip.

Protein: 10 grams per 1/3 cup of dip

21 Homemade cheddar muffins

cheddar muffins
Marisa Moore Nutrition
 

Let’s be honest, most muffins are just cupcakes without the frosting, but not these savory cheese muffins (which happen to be gluten-free!). Made with zucchini, white cheddar, and egg, each muffin in this recipe from Marisa Moore Nutrition packs a protein punch.

Protein: 10 grams per muffin

22 Protein pancakes

Pancakes with caramelized bananas table top view
Arx0nt Getty Images
 

Protein pancakes are a thing, and you can thank us later for introducing you to them. There are a ton of varieties on Pinterest, but this gluten-free pancake recipe from Edwina Clark includes eggs, flax seeds, and Greek yogurt for a filling snack. If you rather reach for a mix, go for this option from Kodiak Cakes, which packs 14 grams of protein per serving.

Protein: 10+ grams per 1 large pancake

 
23 Chicken salad
Chicken salad with grapes, apples and cranberries
Merinka Getty Images
 

Homemade chicken salad is always the ultimate palate pleaser. Combine 2 cups of chopped leftover grilled or rotisserie white meat chicken with ½ cup of crunchy fruits and veggies, like chopped celery and apple. To make it healthier than traditional chicken salads, coat the chicken mixture with ¼ cup of mayonnaise and ¼ cup of low-fat Greek yogurt and season with salt and pepper.

Protein: 15 grams per ½ cup

24 Asian lettuce cups
Chicken Lettuce Cups with Vegetables
James Baigrie Getty Images
 

This Asian lettuce cups recipe is made with protein-rich chicken breast combined with a spicy Asian slaw. “Each serving has 11 grams of protein, 2 grams of fiber, and only 1 gram of saturated fat, and it’s a delicious way to add protein to any meal,” says Toby Amidor, MS, RDN, author of Smart Meal Prep for Beginners.

Protein: 11 grams per 2 cups

25Turkey + apple roll-up

apple slices
Getty Images
 

Don’t feel like cooking anything? Take a slice of deli turkey and wrap it around an apple slice. The varying textures and flavors pair together really nicely.

Protein: 12 grams per 2 roll-ups

By Natalie Rizzo, MS, RD

The easy sauces every healthy grill master needs to know

Just like how red wine pairs better with steak while white wine is best paired with salmon, different types of sauces work best for different proteins—which is where this handy recipe guide comes in. Consider it your barbecue sauce cheat sheet. Bonus: all are healthy and a cinch to make.

These are the best sauces to pair with your go-to grilled protein

Photo: Tastes Lovely

For steak: chimichurri sauce

It’s a common misconception that because steak is so hearty that it should be topped with a hearty sauce, but TBH, all you really need is a good chimichurri. This one is made with olive oil, garlic, vinegar, and cilantro. Clean, simple, and definitely yum.

 

 

For tofu: cilantro avocado cream sauce

Because tofu essentially works as a sponge, soaking up whatever liquid you pair it with, the sauce is a super important component. This dairy-free avocado-based sauce is mild, yet flavorful. Bonus: it gives great healthy fats to your meal.

 

Photo: The Healthy Foodie

For salmon: ginger garlic sauce

Salmon has a more delicate taste than chicken or steak, so it requires a more mild sauce. One that works perfectly is this ginger garlic blend, also made with rice vinegar and chili pepper flakes. Add cilantro on top to amp up the flavor even more.

 

Photo: Healthy Seasonal Recipes

For chicken: maple chipotle sauce

Store-bought chipotle sauces can be loaded with sneaky sugar and sodium, but this recipe accomplishes that perfect balance of sweet and tangy without the additives. The secret: a combo of maple syrup, tomato paste, apple cider vinegar, chili powder, and garlic. It hits all the flavor notes.

BTW, you should definitely be throwing veggie on the grill too.

Source:  wellandgood.com©

12 Best Types Of Greens And Lettuce To Add To Your Salad

 

Time to prep a salad for dinner—but what greens do you go for? Kale? Romaine? What kind of lettuce or leafy green will give you the most-nutritious bang for your buck?

TBH, you can’t exactly go wrong: All of them contain healthy doses of fiber, antioxidants, nutrients, and minerals, says Abby Langer, RD. “I think we don’t eat enough greens in general, so I’d recommend increasing your intake of them by choosing the ones you like, and not worrying about their nutrient profiles.”

That said, “certainly the darker, heartier greens such as kale and collards have more antioxidants and fiber in them, but if all you can tolerate are iceberg and romaine, by all means don’t avoid those.” She even recommends mixing a couple of lettuce types together, for a blend of textures and nutrients.

Another note: “You want to make sure the greens are fresh,” says Langer, “that means no brown parts, not wilted or soggy. And buy only what you think you’ll use.”

With all of that in mind, check out some of the best lettuces and greens (including some you’ve probably never heard of) to pick up at your local grocery store or farmer’s market. Toss them in a salad, or cook them up for a warm, veggie-packed meal.

1 Mustard Greens

Steaming is the way to go with this collard cousin, as heat significantly increases the availability of vitamin A. And FYI: A squeeze of lemon tames their bitterness.

2 Dandelion Greens

These weeds are edible and good for you, too. One cup has three times as much calcium as spinach, plus a ton of vitamin K, keeping your bones strong.

3 Mâche

Often, you’ll find mâche in bagged lettuce mixes, so when you see it sold on its own, grab it. Add a few handfuls to your bowl for a solid dose of vitamin C.

4 Radish Greens

Radish greens contain six times more nutrients than the radishes themselves. Boom! They’re also packed with vitamin B6, magnesium, phosphorus, iron, calcium, and vitamin A.

These have a bit of a bite, so treat them like an herb and incorporate into salsas, soups, and pestos. Be sure to use them quickly, though, or they’ll wilt.

Pro tip: Look for beets, radishes, and carrots with tops attached so you can use the leaves!

5 Watercress
 One cup of watercress contains more than 100 percent of the daily recommended amount of vitamin K. It also contains a high amount of dietary nitrate, which has been shown to lower blood pressure.

Don’t let the little leaves fool you—they pack a peppery punch. Top your chicken salad sandwich with the tangy greens. (Think of them as a sub for sprouts.)

6 Swiss Chard

This gorgeous leaf is like the love child of spinach and kale, and contains a number of nutrients, including vitamin K, vitamin A, and calcium.

To cook, divide and conquer: Chop and sauté the sturdy stems until tender and stir in the delicate leaves toward the end.

7 Kale

There’s a reason kale has been all the rage in health food: It contains a massive amount of vitamin A and vitamin C. In fact, one cup contains 133 percent of the recommended daily intake. Plus, it’s a good source of calcium, fiber and folate.

Kale has a sturdy texture, so it’s great in soups, salads (just be sure to massage it with oil first!), and even baked into crispy chips.

8 Spinach

A close counterpart to kale, spinach is probably one of the most commonly used greens around. And for good reason: Spinach offers half your daily requirement for vitamin A, and nearly twice the recommended amount of vitamin K—which promotes blood, bone, and tissue health. Plus, it’s packed with vitamin C, folate, and iron.

Toss spinach in your salad, sauté it, or even incorporate it into a party dip. (Looking at you spinach-artichoke!)

9 Romaine Lettuce

The classic salad base has more nutrients than you might expect! While it may not be as vitamin dense as its dark green friends, Romaine lettuce contains solid amounts of minerals like potassium, calcium, magnesium, and phosphorous. Plus, it has high levels of vitamin K and beta carotene.

This crunchy lettuce is great for refreshing salads, sandwich toppers, or even lettuce wraps.

10 Butter Lettuce

While it sounds not-so-healthy, butter lettuce is a good source of vitamin A and contains some iron and calcium.

As the name implies, this lettuce has a buttery texture and sweeter flavor that makes it pleasant to eat. Toss it in salads or sandwiches for a green touch.

11 Arugula

Arugula is Langer’s favorite type of green, but she notes its peppery bite can be too strong for some people. That said, it pairs great with cheese in sandwiches, or salads with a nice balsamic vinaigrette.

And of course, this leafy green packs a nutritious punch: It contains dietary nitrate, which is shown to boost athletic performance. Plus, it contains ample vitamin K and A.

12 Iceberg Lettuce

If you love wedge salads, you’re well-acquainted with iceberg lettuce. Although this type of lettuce gets a bad rap for being all water, no substance, it actually contains a significant amount of vitamins A and K. Plus, it offers calcium, potassium, vitamin C, and folate.

Not to mention, what it lacks in fiber, it makes up for in water—which can be hydrating and refreshing.

By Women’s Health Editors

Related:  Can we talk about leaf lettuce for a hot second? – TUTORING YOU

Having Good Wholesome Fun with Apple Carrot Muffins

 

 

There’s no denying my senior friends love to have fun, and after a noon water aerobics class, they’re ready to eat. They are 100-percent whole-wheat, have half as much sugar as the original recipe, with extra-virgin olive oil as the fat. Here’s how I made them:

Apple Carrot Mini Muffins

Makes 72 mini muffins

Ingredients

  • 2½ cups whole-wheat flour
  • 1½ cups wheat germ
  • 2 tablespoons cinnamon
  • 2 teaspoons ginger
  • 1 teaspoon nutmeg
  • 1 tablespoon plus 1 teaspoon baking powder
  • 2 teaspoons baking soda
  • ½ teaspoon salt
  • 8 eggs
  • ½ cup brown sugar
  • ½ cup honey
  • 1 cup shredded carrots (3 medium carrots)
  • 4 cups shredded apples (4 medium apples)
  • 1 cup olive oil

Instructions

  1. In a large bowl, mix together dry ingredients (flour, wheat germ, cinnamon, ginger, nutmeg, baking powder, baking soda and salt). Set aside.
  2. In bowl of electric mixer, beat eggs until starting to froth. Add sugar and honey and beat slightly.
  3. Add carrots, apples and oil to mixing bowl and beat slightly.
  4. Add dry ingredients to mixer, mixing only until combined.
  5. Drop by 1 tablespoon scoops into mini muffin pan sprayed with olive oil. Bake at 375°F for 12 to 14 minutes. Cool in pan on wire rack for 5 minutes.
  6. Remove from pan and finish cooling on wire rack.

Source:  foodandnutrition.org

Article and Photo by Cindy Gay, RDN, LD

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30 Healthy Smoothie Recipes That Are Delicious and so Simple to Make

 

Raise your hand if you love smoothies!  Mine is up.  And I even make my own, that’s right.  Well, if you love, like or have a sometime taste for a smoothie, here are 30, yes 30, for your drinking enjoyment.   “These healthy smoothies are full of the nutrients and protein you need” so say the Editors of Prevention Magazine.  You be the judge.  Enjoy!

 

Healthy smoothie recipes can provide an ideal fix for anyone who is looking for something nutritious to eat, stat. Throw a few ingredients into a blender, grab a glass and straw, and you’re ready to go in just a few seconds. Easy, right?

But not all smoothies will help you meet your nutritional goals. In fact, many pre-made smoothies (and smoothie bowls) you find at the store are loaded with excess sugar and don’t have enough fiber, protein or fat to keep you satiated.

Good news: If you’re looking for healthy smoothies for weight loss or just a better way to start your day, we have expert-approved tips, tricks, and ingredients to toss into your blender ASAP.

Whether you gravitate toward strawberry smoothies or prefer a rich, chocolate smoothie recipe that heads into milkshake territory, there is a tasty option for you. But before you decide to make one of these amazing recipes, invest in one of the best blenders for smoothies, so you can blitz everything into the perfect consistency every time.

Copy and paste the link below to access the recipes.

prevention.com/food-nutrition/a20499756/20-super-healthy-smoothie-recipes/