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Fantastic protein source at a great price; I love that it goes into so many different recipes or can easily increase the protein content of a meal.
Typical serving size of chicken is the size of a deck of cards.
(I love to use my Blender bottle to mix the dressing, click link to purchase)
The vitamin C from the strawberries helps your body to break down the iron in the spinach, allowing your body to utilize the iron in a more efficient manner.
TIP: While preparing chicken for this dinner, chop up the rest of the chicken as well, and store to use later in the week.
Garbanzos are very high in fiber and protein. A wonderful vegetarian way to boost the nutritional content of salads, brown rice or quinoa.
I use canned Garbanzo Beans. After I open the can, I pour them into a strainer and run warm water over them for approximately 30 seconds. This helps to lower the sodium content. I then add them to salads, soups or even mix into brown rice or quinoa.
Hard boil and keep on hand for a high protein, energizing snack during your day.
It has a strong flavor; a little goes a long way.
Sprinkle it on top of the Caesar Chicken Wrap, add to a veggie stir-fry, or sprinkle on your salad.
This food is low in cholesterol and is also a good source of riboflavin, Vitamin B12, phosphorus, selenium, and a very good source of protein. I love that I can add delicious mix-ins, such as pineapple or flaxseed to cottage cheese. Just note that cottage cheese is a bit high in sodium, so stick with the ½ cup serving size.
I love to have a ½ cup of cottage cheese with fresh fruit, pineapple is the best.
It is a great cheese choice when you’re looking for more great taste with fewer calories. With only 35 calories in each individually wrapped wedge, you can add a lot of cheesy goodness to your active lifestyle without adding to your waistline.
I like to add a wedge in with my scrambles eggs to add extra protein and flavor.
*Recipe courtesy of www.thelaughingcow.com/recipes.
Always listed in the top 5 of healthiest veggies on the planet, kale is a nutrition powerhouse. It’s an excellent source of vitamins A C, and K, has a good amount of calcium for a vegetable, and also supplies foliate and potassium.
Avocados are a good source of fiber, potassium, and vitamins C, K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat. It’s known as anti-inflammatory, it promotes blood sugar regulation, has anti-cancer benefits and when added to a salad, it helps your body breakdown and utilize antioxidants (carotenoids).
I love to top salads, soups with avocados. Guacamole is always the best way to use avocados.
Asparagus has B-vitamins and is as an excellent source of folic acid and vitamin B1 and a very good source of vitamins B2, B3 and B6. Because B vitamins play a key role in the metabolism of sugars and starches, they are critical for healthy blood sugar management.
Asparagus provides us with about 3 grams of dietary fiber per cup, including more than 1 gram of soluble fiber. Intake of soluble fiber has repeatedly been shown to lower our risk of heart disease, and our risk of type 2 diabetes can be significantly lowered as our intake of dietary fiber increases.
I love to sauté it with garlic and olive oil and serve it as a side dish.
Garlic’s possible benefits include: reductions in blood pressure, the most likely benefit according to Mayo Clinic; small reductions in total cholesterol level and LDL, or bad cholesterol; reductions in gastric and colorectal cancer.
According to the Harvard Medical School Family Health Guide, garlic is a good food source for selenium, a mineral used as a supplement to reduce the risk of prostate cancer, and it may be effective against bacteria, viruses and fungi
I chop garlic and put it into a glass container in my fridge. Studies have shown that letting garlic “sit” a bit after chopping can actually increase the nutritional value. I toss the chopped garlic into stir fries, and into my “famous garlic lemon” salad dressing.
Shake until all ingredients are well blended. This is a wonderful salad dressing but I also use it on grilled veggies, fish and chicken.
This dressing helps to burn belly fat! Click here to find out how…
Lemons, like other citrus fruits, are excellent source of ascorbic acid. Ascorbic acid or vitamin-C is a powerful water soluble natural anti-oxidant. Consumption of foods rich in vitamin-C helps body develop resistance against infectious agents and also, scavenge harmful, pro-inflammatory free radicals from the blood.
I love to slice lemons to add to my water. (Prodyne Fruit Infusion Pitcher, my favorite. Using this pitcher will give you fresh, fruity tasting water stored in your fridge for easy to go drink with no calories)
Yields 2 drinks. Enjoy!
Over 40 studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. The soluble fiber in oats helps remove LDL or “bad” cholesterol, while maintaining the good cholesterol that your body needs. In January 1997, the Food and Drug Administration announced that oatmeal could carry a label claiming it may reduce the risk of heart disease when combined with a low-fat diet
I love my oatmeal! To increase the protein content of my oatmeal I add in about an ounce of nuts (a shot glass is a perfect ounce). I also add in a bit of chopped pineapple (to give it natural sweetness) and about a teaspoon of flaxseed for added fiber-yum!
Pineapple is an excellent source of antioxidant vitamin C. Pineapple also contains an enzyme, bromelain that digests food by breaking down protein. Bromelain also has anti-inflammatory and anti-clotting
I love to slice fresh pineapple and eat as a snack. Add pineapple to your smoothie.
Pineapple is another great item to add a little sweetness to a stir fry dish.
While cooking my morning oatmeal, at the end of the cooking process, I add in 1 cup of chopped pineapple. It adds a little sweetness and a hefty dose of enzymes that helps your stomach digest food better. Oatmeal on its own can be a bit boring, so this is how I turn my morning routine into some Aloha!
Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa’s amino acid profile complete, making it a good choice for vegans concerned about adequate protein intake. Quinoa is especially rich in the amino acid lysine, which is essential for tissue growth and repair.
I love to cook a large pot of quinoa and store it in the fridge and use it to prepare the following salads. (Be sure to rinse quinoa a few times before cooking) Store quinoa in an airtight container.
Use quinoa as the base for the following salads:
Dressing: Olive oil and Balsamic Vinegar or Red Wine Vinegar, Salt and Pepper to taste
Dressing: Trader Joes Cilantro dressing
Dressing: Easy to mix in my Blender Bottle
Just ½ cup a day really punches up the fiber, protein and vitamin/mineral content of your diet. Here’s what you’ll find in a half-cup serving of shelled edamame (or 1 cup edamame in the pods): 120 calories, 9 grams fiber, 11 grams protein, and 10% of the daily value for Vitamin C, 10% daily value for iron
I love to put edamame (just the beans not the pods) in a stir fry. Add to a green salad or pack in my lunch for a mid-day snack.
It’s a healthy whole grain and I love that it’s gluten free. It also has fiber and about 6 grams of protein per serving.
I have to admit, I am terrible at cooking rice on the stove. I finally broke down and bought a rice cooker and that has made all the difference! But, the drawback is that brown rice still takes about 40+ minutes to cook. If I haven’t planned well (and made rice in advance) that can delay my dinner . We all know that a delayed dinner can lead to grumpy teenagers-not good! This is why I always have a tray or two of Hinode Heat & Serve brown rice. I can make it up in 2 minutes! And honestly my kids can’t tell the difference between my “homemade” rice and the Hinode Heat & Serve.
I am a huge fan of brown rice. But I am not a huge fan of the 40 minutes it takes to cook it. Hinode Rice makes a terrific 2 min (microwave) brown rice that tastes every bit as good as homemade.
When I was chubby, I was a huge consumer of both regular and diet sodas. In fact, I drank quite a few during my workday in an attempt to stay full and stay alert. I have to say, it didn’t work and in most cases it just gave me an upset tummy. Now there’s Zevia! A healthy alternative to drinking soda and diet soda. The flavors are terrific and I am a huge fan of the Grapefruit, Root Beer & Ginger Ale flavors. Zevia is sweetened with Stevia and is a tasty calorie free
I love to use Zevia in my after work “mocktails”. Here is my favorite recipe: