10 Best Foods to Eat

1.   Sweet Potatoes. A nutritional All-Star-- one of the best vegetables you can eat. They are loaded with carotenoids and are a decent source of vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness. I love them as oven fries!
2.   Mangoes. About a cup of mango supplies 100% of a day's vitamin C, one-third of a day's vitamin A, a decent dose of blood-pressure-lowering potassium, and 3 grams of fiber. 
3. Unsweetened Greek Yogurt. Non-fat plain yogurt has a pleasant tartness that's a perfect complement for the natural sweetness of berries or bananas or your favorite breakfast cereal. It has twice the protein of ordinary yogurt-about 18 grams in 6 ounces.
4. Broccoli. It has lots of vitamin C, carotenoids, vitamin K, and folic acid. Steam it just enough so that it's still fir and add a sprinkle of red pepper flakes and a spritz of lemon juice. I like it with lemon pepper or lime juice. Yum
5.  Wild Salmon. The omega-3 fats in fatty fish like salmon may help reduce the risk of heart attacks and strokes. 
6.  Crispbreads. Whole-grain rye crackers, like Wasa, RyKrisp, Kavli, and Ryvita-usually called crispbreads are loaded with fiber and often fat-free. Drizzle with a little honey and sprinkle with cinnamon to satisfy your sweet tooth.
7.   Garbanzo Beans. All beans are good beans. They're rich in protein, fiber, iron, magnesium, potassium, and zinc, but garbanzos stand out because they're so versatile. Just drain, rinse and toss a handful on your green salad; include them in vegetable stews, curries, and soups; mix them with brown rice, whole wheat couscous, bulgur or other whole grains,
8. Watermelon. Watermelon is a heavyweight in the nutrient department. A standard serving (about 2 cups) has one-third of a day's vitamins A and C, a nice shot of potassium and a healthy dose of lycopene for only 85 fat-free calories. 
9. Butternut Squash. Steam a sliced squash or buy peeled, diced butternut squash at the store that's oven-ready, great for stir-fry, or a soup. It's an easy way to get lots of vitamins A and C and fiber.
10. Leafy Greens. Don't miss out on powerhouse greens like kale, collards, spinach, turnip greens, mustard greens and Swiss chard. The leafy greens are packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber. Serve with a splash of lemon juice, or red wine vinegar. 

Thanks Nutrition Action for this great information.

Benefits of Vitamin C

I cannot seem to get enough citrus. Whether it is oranges, grapefruits, limes or lemons I just cannot get enough! I knew that getting vitamin C was good for me but didn't really know why. Read on to see some great benefits and then go and eat some citrus!

It helps you lose weight! You burn 30 percent more fat during moderate exercise when you have adequate levels of vitamin C compared to someone who has low levels of the vitamin, according to the Journal of the American College of Nutrition. The theory? Vitamin C aids in the pathways that regulate fat oxidation, energy expenditure, and energy intake—all things that help with weight loss. When levels are sufficient, your body can do its job more efficiently. Seems like a no brainer to me! It's amazing how much better our bodies function when they are getting what they need.

It reduces the risk of cardiovascular disease. Epidemiological and observational studies have found many associations with vitamin C and lower risk of heart disease, lower blood pressure and lower incidences of stroke. "Vitamin C improves blood cell function and enhances vascular relaxation" Frei says. This allows blood to move more freely, which reduces the risk of heart problems

It protects your skin from sun damage. Vitamin C might lower your risk of melanoma, suggests an observational study in the International Journal for Vitamin and Nutrition Research. Frei cautions that we don't have a clear understanding about how vitamin C behaves in the skin. But we do know that aging and UV rays lessen the amount of the nutrient in it. Vitamin C also protects against sun spots when applied topically.

It reduces inflammation. Inflammation is your body's reaction to stress, pollution, and even today's workout—and it creates cell-damaging free radicals. Vitamin C fights these free radicals, helping your body heal from the inflammation that it endures each day. And boy do we make our bodies endure a lot!

It just might lessen cold duration. When it comes to fighting colds, our moms told us to get our vitamin C. But it turns out that cold-fighting is one of vitamin C's most controversial benefits. According to Frei, the evidence on vitamin C's ability to fight a cold is inconsistent. Still, vitamin C is just one of the numerous vitamins that our immune system needs to function optimally, he says. And there is one thing we know: A stronger immune system means fewer sick days. So whether or not it actually lessens a cold's duration, it helps, so that is good enough reason to get more vitamin C!

It fights cancer. One of the most exciting vitamin C benefits is its possible cancer-fighting effects. Studies out of the National Institutes of Health have found that intravenous infusion of vitamin C may enhance chemotherapy's effect on cancer cells, especially in pancreatic cancer. This therapy is in Phase II clinical trials, so it may not be long before it is standard practice in fighting this disease that affects an estimated 1.6 million Americans. Other research has found that intravenous infusion of vitamin C improves the quality of life for cancer patients.

Source: fitnessmagazine.com

Feeling A Little Under The Weather?

It's that time of year we all dread, cold and flu season. It seems to catch up to most of us at some point unfortunately. My husband has had a bad cold and a linger sore throat that is bothering him. I started looking up different remedies he could try and found a great list from Health.com. If you have a pesky sore throat, give some of these a try. It's nice to not have one more bottle of medicine in the cabinet that doesn't really work and to be able to find some comfort in items you probably already have at your house.

Saltwater Gargle: There are several studies that have shown that gargling salt water every day can reduce swelling in the throat and loosen mucus. Which in turn helps to flush out irritants and bacteria.Doctors generally recommend dissolving half a teaspoon of salt in one cup of water. If the salty taste is too unpleasant, try adding a little bit of honey. Just remember to spit the water out after gargling and don't swallow it!

Fluids: "Staying hydrated is very important, especially when you're sick and your throat is irritated or inflamed," Dr. Linder says. "You should be drinking enough fluid so that your urine is light yellow or clear. This keeps your mucous membranes moist and better able to combat bacteria and irritants like allergens, and makes your body better able to fight back against other cold symptoms."

Tea: If you are tired of drinking water, a warm cup of herbal tea can offer you some immediate and very soothing relief from your sore throat. Non-herbal teas—whether they're made with black, green, or white leaves—contain antioxidants that are thought to strengthen immunity and ward off infection.

 My husband has been living off of chamomile tea. He loves to add a big tablespoon of honey. It sweetens up the tea and also has antibacterial properties that may help you heal faster.

Chicken Soup: Chicken soup is an old remedy for a cold but it can also help soothe your throat. "The sodium in the broth may actually have anti-inflammatory properties, and it can feel good going down," Dr. Linder says.

Soup is also great when you are sick because sometimes eating is just painful. Your swollen, sore throat doesn't want to have to swallow anything. Sipping some liquid nourishment will soothe that throat and make sure you are getting the nutrients you need to fight off that infection.

Marshmallows: According to anecdotal reports, modern-day marshmallows can help ease sore throat pain, possibly because the gelatin coats and soothes. "It's not the wackiest thing in the world," Dr. Linder says. "If your throat is really swollen and it really hurts to swallow anything, I can see how something slippery and sweet like marshmallows might provide some relief."

Healthified Turtle Ice Cream Cake

I know how it is, you are working so hard to eat healthy and stay away from those sweets. But it is summer time and sometimes you just need some ice cream! This is a super tasty recipe that everyone will enjoy. No one will guess that it is lower in fat and calories and you will be able to enjoy a nice slice of it. Perfect after a summer bbq! Just don't forget to plan ahead and make this the night before, it needs time to freeze!

Healthified Turtle Ice Cream Cake
Prep Time: 30 minutes
Total Time: 11 hours
Servings: 12

10 chocolate wafer cookies, finely crushed (1/2 cup)
1 T coconut oil or butter or other substitute, melted
3 cups reduced fat chocolate ice cream, softened
1/2 cup fat-free hot fudge topping
2/3 cup chopped pecans
3 cups reduced fat vanilla ice cream, softened
1/4 cup fat-free caramel topping

In a small bowl, mix wafer crumbs and melted coconut oil/butter until crumbly. Press into the bottom of an ungreased, 9 inch, springform pan. Freeze 30 minutes.

Drop chocolate ice cream by small spoonfuls over crust and carefully spread until smooth. Freeze for 1 hour or until firm.

Spoon and carefully spread fudge topping over ice cream. Sprinkle with 1/3 cup of the pecans; press lightly. Freeze 1 hour or until firm.

Drop vanilla ice cream by small spoonfuls over pecan layer; carefully spread until smooth. Cover and freeze at least hours or over night.

To serve, let stand at room temperature 5 to 10 minutes to soften. Carefully remove side of pan. Cut into 12 wedges. Place each wedge on individual dessert plate and drizzle each with 1 teaspoon of dessert topping. Store remaining ice cream cake covered in freezer.

Summertime is Grilling Time!!

It is July and summer is in full swing. It is hot and you don't want to be turning on your oven and heating up your house. Take advantage of these nice summer nights and use your grill! The grill is great for so many different foods and whether you are just grilling up dinner for your family or you are having a BBQ with the neighbors there are some great tips you can use to keep your food tasting delicious but making it a little healthier for everyone!

Unbeef the burgers. Reduce the amount of some of the meat in your burgers and you will spare yourself some of the fat without noticing a difference. A good rule to follow is to reduce the meat by and eighth. Finely chop and saute zucchini, onions, peppers, shredded carrots and blend them into the patties. Or you can go completely vegetarian and grill up a portobello mushroom. The mushroom has a texture that is very similar to steak and it tastes great with all of your normal burger condiments.

Check the oil. You can reduce the fat in your marinades by swapping it out for mild fruit or vegetable juices, canned broth or plain yogurt. You will want to leave in 1 tablespoon of the oil though to help the meat to not stick to the grill.

Get game. Instead of the traditional ground beef, turkey or chicken burgers, get some game meat. They contain less fat than commercially produced steaks. Good things to look for are venison chops, buffalo burgers and elk steak.

Trim Chicken. While you are grilling the chicken, leave the skin on to retain the moisture in the breast but then remove it before you serve it. This will reduce the number of calories and fat that you consume.

Be brave and experiment, you never know what you mind end up loving!

Foods To Help Control Your Appetite

When you are trying to lose weight it is a given that you need to cut back on the amount that you are eating. But if you are cutting back and hungry all of the time then you are more likely to grab foods that are not good for you!  The trick is to make sure that the food you are eating for meals and snacks is both healthy and filling.  Here are some foods to add to your diet that will keep you feeling full longer!

Apples: You should try eating an apple 30 minutes before a meal. The fiber and water in the apple will help to fill you up so you will eat less.

Avocado: Eating just a half of an avocado with your lunch may help you feel full for the rest of the afternoon, according to a study published in Nutrition Journal. Women who did that felt more satisfied and had a lower desire to snack three hours later than on days they ate a calorically equivalent lunch without the avocado.

Beans, Chickpeas & Lentils: These are protein rich super-foods that are full of antioxidants, fiber, B vitamins and iron. Eating more gives you all of those benefits but also helps control your appetite.

Soup: In a Penn State study, people who slurped a bowl of low-calorie, broth-based soup before their lunch entrées reduced their total calorie intake at the meal by 20%. "Soups can take the edge of your appetite since they take up a lot of volume in your stomach, but with very few calories," says Beth Saltz, RD, owner of nutritionskitchen.com.

Pickles: Pickles, sauerkraut, kimchi, and other fermented foods have short-chain fatty acids (SCFAs). Recent research in the Annals of The New York Academy of Sciences found that they help strengthen the bond between the gut and the brain. SCFAs stimulate production of hormones that cross the blood-brain barrier and improve appetite signaling. Fermented foods also boast probiotics, the healthy bacteria that help digestion.

Chili Powder: You may already know that capsaicin, the compound found in chilies that gives them their kick, fires up your metabolism. Recent research from Maastricht University in the Netherlands shows that adding heat to your meal may also control your appetite.

Dark Chocolate: Research suggests dark chocolate can help reduce blood pressure and protect the heart and brain. It's also more filling than milk chocolate and may help curb cravings for both sweet and salty foods, according to a study in the journal Nutrition & Diabetes. In fact, participants consumed 17% fewer calories at a meal following a dose of dark chocolate.

Eggs: Starting your day with eggs will leave you feeling satisfied until lunch. The power's in the protein: research from the University of Missouri at Columbia suggests that eating a 300-calorie breakfast made up of 30 to 39 grams of protein (think: eggs and sausage) reduces hunger pangs and increases fullness during the time between breakfast and lunch. What's more, the research revealed that high-protein breakfast eaters consume fewer calories throughout the day.

Nuts: In a British Journal of Nutrition study, obese women who paired either 1.5 ounces of peanuts or 3 tablespoons of peanut butter with Cream of Wheat cereal and orange juice felt fuller for up to 12 hours after finishing breakfast than those who didn't eat the peanut products. "Nuts are essentially designed by nature to control appetite because they're rich in healthy unsaturated fat, along with bonus protein and fiber," says Cynthia Sass, MPH, RD, Health contributing nutrition editor. Together, the three nutrients slow digestion and regulate blood sugar when combined with carbs like fruit, oatmeal, or brown rice.

Oatmeal: Oatmeal is higher in fiber and protein and also has higher amounts of beta-glucan–the sugars that give oatmeal its heart-healthy properties, hydration, and molecular weight compared to ready-to-eat cereals.

Water: Being low on water can trick your body into thinking it is hungry. The symptoms of being dehydrated are similar to those of being hungry. Next time you are wanting a snack, first drink a tall glass of water and then wait 10 minutes.  There is a good chance your hunger pangs will pass and you will save yourself a lot of calories.

Source: Health.com

The Facts About Salt

Sodium which is a component of salt is not bad in itself. We do need a certain amount for nerve and muscle functioning but too much of it is bad for your heart. Salt makes you retain water and that can raise your blood pressure driving up your risk of heart disease and stroke.

The American Heart Association recommends that all Americans aim to consume less than 1,500 mg of sodium per day. Some experts, including the Centers for Disease Control and Prevention, think you can safely eat a maximum of 2,300 mg (the amount in 1 tsp salt) if you're healthy and under age 51. If you're older, are African-American or have high blood pressure, diabetes or kidney disease, everyone of those sources agrees that your daily cap should be 1,500 mg. But the truth is, most people exceed both of those numbers (the average person eats 3,400 mg per day), so reducing your intake is a really smart move.

I was never one that watched how much salt I ate. I liked things salty, especially my popcorn! My dad had some health problems and had to drastically cut his sodium intake. I started paying attention to how much sodium was in things in an effort to help my mom find things that he could eat. It was shocking to see how much sodium is in things, especially processed foods.  But even things like cottage cheese had a lot. It is hard to cut your sodium intake but using lots of fresh produce and taking the time to prepare healthy meals at home helps. We have also learned that there are a good number of sodium free seasonings out there and you can use lots of garlic, onions, and vinegars to add a lot of good flavor without all the sodium.

Keep an eye on how much salt you sprinkle on your food, that is the best place to start. But 77% of sodium comes from packaged foods and the number one source of sodium in our food is bread. It doesn't have a lot, just 150mg per slice, but we American eat so much of it that it really adds up. Other big offenders are canned soups, frozen meals and deli meats.

See you aren't able to always see or taste the sodium in foods, you need to check the labels. Aim for 500mg or less per serving and check different brands to look for low or no-sodium varieties of vegetables, beans and cottage cheese. And buying fresh definitely helps. The less an item is processed, the less sodium it has.

Source: Woman's Day

10 Foods That Help You Focus

Stop turning to energy drinks when you are tired and struggling to focus and try out some of these healthy, great tasting foods that will give you the energy and the focus that you need!

1. Quinoa
2. Chicken
3. Eggs
4. Peppermint Tea
5. Beets
6. Peanuts
7. Dried Fruit
8. Sage
9. Mackerel
10. Avocado

Source: Woman's Day

Healthy Mother's Day Desserts

Mother's Day is coming up and sweets tend to be a popular thing to give our mom's to show them how much we love and appreciate them. I have scoured the web trying to find some delicious but healthier alternatives to make for mom. She is guaranteed to love them!

Chocolate Covered Strawberries: If you dip them in dark chocolate you have an antioxidant packed treat!

Baked Donuts: They are all the rage on the Internet. You can buy a donut pan online for $10 or less but if you don't want to splurge on a pan you can bake them into muffins. I recently bought a pan and love the results! They taste just as delicious as their deep fried counterparts but are baked in the oven so you don't have to feel  guilty about indulging a little on them.

Grapefruit Brulee: All you need is a grapefruit cut in half, sprinkled with a little raw sugar and then throw it under the broiler until it is golden and delicious smelling.  Keep an eye on it though so it doesn't burn!

Parfaits: Instead of cake and pudding in your parfaits try layering healthy yogurt and fruit and some homemade granola or nuts for a tasty treat.  This also makes a delicious and healthy breakfast.

Source: Fitsugar.com

Peanut Butter Powder

Peanut Butter Powder has become very popular lately. It has less than 2 grams of fat per serving and is a healthy way to curb your peanut butter craving. Here are some fun ways to try it out.

Vanilla Greek Yogurt + Apple Slices = "Pie Filling" Fruit Dip
    Mix 2 T into a container of Greek yogurt for a creamy dip that is full of protein.

Popcorn + Coconut Oil = Peanut Butter Popcorn
    You can make peanut butter popcorn on the stove top. Add a tablespoon to your cooking oil to coat the   kernel during popping and sprinkle with an additional tablespoon before serving. You can also sprinkle with a dash of salt or a dusting of cocoa powder for a really tasty treat!

Chocolate Protein Powder + Banana = Chocolate PB Protein Shake
    Add it to your favorite protein shake instead of regular peanut butter for that rich peanut butter taste with just a fraction of the fat. And protein helps you feel full longer so you will still be satisfied.

Sesame Oil & Sriracha + Noodles = Spicy Thai Noodles
    A little fat is a good thing! Use a touch of sesame oil and you will have a creamy and satisfying spicy pasta dish with some satisfying good fats.

Celery + Raisins = Ants On A Log
    Make a childhood favorite by using prepared peanut butter powder for regular. You will get all the crunch, creamy, chewy goodness that you remember! 
   

Blueberry Oat Pancakes With Maple Yogurt

I absolutely LOVE breakfast foods.  Whether it is a big bowl of Cheerios with bananas, a crispy waffle with strawberries and cream or a plate of eggs, toast and hash browns, I love it all.  A lot of breakfast foods are decadent and aren't the best things to eat when you are trying to eat healthier.  I have been trying out a lot of healthier recipes or altering recipes that I love to make them healthier.  These pancakes taste decadent and you won't believe how good they are for you!  A delicious and healthy breakfast that will keep you full for hours is on the way.

Blueberry Oat Pancakes With Maple Yogurt
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 2; each serving is 3 (3-inch) pancakes and about 1/2 cup yogurt mixture

1 cup old fashioned rolled oats
1/2 cup low fat cottage cheese
2 eggs
1 tsp vanilla
1 cup blueberries (can be fresh or frozen)
3/4 cup Greek style low fat yogurt
1 T maple syrup

Combine oats, cottage cheese, eggs and vanilla in a blender and mix until smooth. Gently stir in blueberries.

Heat large nonstick skillet over medium heat and coat pan with cooking spray. Spoon about 2 T batter per pancake into pan. Cook about 3 minutes or until tops are covered with bubbles and the edges look set. Carefully flip pancakes over and cook other 3 minutes or until golden brown.

Combine yogurt and maple syrup and serve over pancakes.

Per serving: 410 calories; 12g fat; 26g protein; 6g fiber

Source: Health.com

Fresh Fruit Frozen Yogurt Pops

Yum, creamy and fruit on a stick? How could you say no to that?  You will love these, your children will love these and the possibilities are endless. 3 ingredients, some chopped up fruit and yogurt; it doesn't get much easier than this. 


Fresh Fruit Frozen Yogurt Pops
Prep Time: 10 minutes
Total Time: 6 hours 10 minutes (freezing time)
Servings: 6

2 containers (6 oz each) of fat free french vanilla yogurt

2 cups cut-up fresh fruit (blueberries, bananas, cherries, grapes, papaya, peaches, oranges or raspberries)

1 tablespoon honey

 

Place all ingredients in a blender and blend until smooth. 

 

Divide mixture among 6 (5-oz) paper cups. Cover cups with foil; insert craft stick into center of each pop. (Or fill ice pop molds according to manufacturer’s directions.) Freeze about 6 hours or until frozen.  

 

There are so many possibilities with these. You can try different flavors of yogurt with all sorts of combinations of fruit. And if you want little chunks of your fruit in the popsicle, just don't blend them together as long.  As a kid we would make popsicles in ice cube trays with toothpicks, perfect kid size!

 

Source: Live Better America

 

Microwave Potato Chips

I don't know about you but I am always looking for the next great recipe.  I read many food blogs and am obsessed with Pinterest!  I have seen microwave potato chips popping up all over the place.  People are using regular or sweet potatoes, slicing them thin and microwaving them and then claiming that they make great potato chips.  Well you know what they were right, they are pretty tasty and super easy to make.Give them a shot, you will be happy with this healthy indulgence. I know I love some salty potato chips and these will definitely be made often in my house.

Microwave Potato Chips
Servings: 4
12-14 chips each

1 1/3 pounds potatoes, unpeeled and scrubbed
2 tsp olive oil
1/2 tsp salt
Cooking Spray

Slice potatoes into 1/8 inch slices for thicker chips and if you would like thinner ones then slice them thin on a mandolin. Toss all slices in a bowl with oil and salt and toss to coat evenly.

Coat a microwave safe plate with cooking spray. Arrange potatoes slices in a single layer on the plate (you will have to do more than one batch). Microwave them uncovered, on high, until some of the slices begin to brown around the edges, about 2-3 minutes.  Turn the slices over, be careful they are hot! Continue microwaving them until they start to crisp and brown around the edges.  About 30 seconds for very think slices and 2-4 minutes for thicker slices.  Check them frequently and rearrange slices as needed to prevent scorching.  Transfer the chips to another plate and allow them to cool completely. They will crisp up more as they cool.  Repeat this process with the remaining slices.

Store them in an airtight container for up to 3 days, but I bet they won't last that long!

You can also add different seasonings and spices to the bowl when you toss the slices with the oil and salt, the possibilities are endless on the flavor combinations you can come up with!

Key Lime Yogurt Pie

Spring brings an array of delicious fruits and vegetables. I am always excited for the produce spring brings because it means the cold of winter is over and better weather is coming.  Just because you are trying to be healthier doesn't mean you have to give up some of those sweets that you love, you just need to find a healthier way to enjoy them and as always it is about portion control. Make your desserts healthier and enjoy a small serving and you will still be right on track!  This pie is simple and delicious, give it a try!

Key Lime Yogurt Pie
Prep Time: 15 minutes
Total Time: 2 hours 15 minutes
Servings: 8

2 T cold water
1 T fresh lime juice
1 1/2 tsp unflavored gelatin
4 oz fat-free cream cheese softened
3 containers (6 oz) Yoplait Light thick and creamy key lime pie yogurt
1/2 cup frozen (thawed) reduced-fat whipped topping
2 tsp grated lime peel
1 reduced-fat graham cracker pie crust

In 1 quart sauce pan, mix water and lime juice; sprinkle gelatin over top and let it stand for 1 minute. Heat over low heat, stirring constantly for 1 minute until gelatin is dissolved. Cool slightly, about 2 minutes.

In medium bowl whip cream cheese with an electric mixture until smooth. Add yogurt and lime juice and beat on low speed until well blended.

Fold in whipped topping and lime peel. Pour into crust and refrigerate until set, about 2 hours.

Source: Live Better America

Super Skinny Pizza Pinwheels

These tasty little bites are great alongside a salad for dinner or with a bowl of soup. Or they make a great appetizer for a party or while you are watching the big game. And the best part is they take hardly any effort and are ready in no time!

Super Skinny Pizza Pinwheels
1 package reduced fat crescent roll dough
1/2 cup pizza or spaghetti sauce
1 tsp Italian Seasoning or basil/oregano mix
1/2 tsp garlic powder
1/4 cup turkey pepperonis sliced into quarters
1/8 cup Parmesan cheese
1/2 cup shredded Mozzarella cheese

Preheat the oven to 350 degrees. Line a baking sheet with foil or a Silpat and spray with cooking spray. Spread the dough out on the baking sheet and lightly stretch it so it reaches all 4 corners.

In a small bowl mix together the sauce, seasonings, Parmesan and Mozzarella. Spread mixture out over dough evenly with a spatula.

Starting at the long end, start rolling it into a log (like you would cinnamon rolls) and roll until the dough is a long skinny log. Cut into 8 even rolls.

Arrange the rolls swirl side up on the baking sheet and bake for 15-17 minutes or until golden brown. Serve warm with pizza sauce for dipping!

Source: Dashing Dish

Asian Chicken Tenders With Zesty Lemon Sauce

Usually when you think of chicken tenders you immediately think of the drive through at a fast food restaurant and their crispy yet completely unhealthy chicken tenders!  Sure, they may taste good but you don't always know what parts of the chicken have been formed into that shape and they are deep fried so they are loaded with fat.  Yuck, that doesn't sound so tasty to me.  But there are ways to make homemade chicken tenders in the oven that bake up crunch and super flavorful and the best part is they really are easy to make!  A trick I learned that makes them feel even a little more indulgent is when they are almost done cooking I pull them out and use a pastry brush or carefully toss them in a ziploc bag or bowl in a little bit of sauce and then finish baking them.  It creates this yummy, caramelized coating on top of the crispy panko exterior!

Asian Chicken Tenders
Prep Time: 15 minutes
Total Time: 50 minutes
Servings: 12

3 boneless skinless chicken breasts (about 1 lb)

2 tablespoons soy sauce

1 tablespoon honey

1/2 teaspoon ground ginger

1/4 teaspoon garlic powder

1 cup panko crispy bread crumbs

1/2 cup sweet-and-sour sauce

1/2 teaspoon grated lemon peel 

 

Cut each chicken breast across grain into 8 (1/2-inch-thick) slices. In medium bowl, mix soy sauce, honey, ginger and garlic powder. Add chicken; stir gently until coated. Let stand 20 minutes to marinate.
 

Heat oven to 400°F. Line a baking sheet with foil; spray foil with cooking spray. You can also place a metal cooling rack on top of the pan and spray it with cooking spray.  This allows air to circulate on all sides and make them extra crispy! Place bread crumbs in shallow dish. Drain off any remaining soy sauce mixture from chicken. Toss chicken pieces in bread crumbs to coat; arrange in single layer in pan.
 

Bake 5 minutes. Turn chicken; bake 5 to 7 minutes longer or until golden brown and crisp.
 

In small bowl, stir together sweet-and-sour sauce and lemon peel. Serve chicken with sauce for dipping.

 

Multi-Grain Waffles

I love Christmas morning and love eating a late breakfast in my jammies!  While breakfast food is so delicious, let's be honest, it isn't exactly good for you.  Traditional waffles are full of butter and are a high carb indulgence but lucky for you they transition to good fats and smart carbs so easily and still yield crisp, nutty-tasting waffles.  This batter also can be used for pancakes.  So try these out this Christmas morning and you won't have to feel quite as guilty as you smother them in syrup!

Multi-Grain Waffles
Servings: 8 servings, 2 waffles each
Prep: 30 minutes
Total: 45 minutes

2 cups buttermilk
1/2 cup old-fashioned rolled oats
2/3 cup whole-wheat flour
1/4 cup toasted wheat germ or cornmeal
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
2 large eggs, lightly beaten
1/4 cup brown sugar
1 T canola oil
2 tsp vanilla extract

Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.

Whisk whole-wheat flour, all-purpose flour, wheat germ or cornmeal, baking powder, baking soda, salt and cinnamon in a large bowl.

Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.

Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8X8 inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

Tip:
MAKE AHEAD TIP:  Wrap any leftovers in plastic wrap and refrigerate up to 2 days or freeze up to 1 month. Reheat in a toaster or toaster oven.

White Bean Soup with Gremolata

Here is a new twist on your typical white bean soup from Cooking Light.  It is an easy addition and adds a fresh, flavorful twist to it.

White Bean Soup with Gremolata
4 Servings

Soup:
2 tsp olive oil
1/2 cup finely chopped pancetta
1 cup prechopped onion
1/2 cup prechopped celery
2 tsp minced garlic
2 cups fat-free less-sodium chicken broth
1/2 cup water
1/4 tsp black pepper
2 (19-ounce) cans cannellini beans, rinsed and drained
1 bay leaf

Gremolata:
1 T chopped fresh parsley
2 tsp grated lemon rind
1 tsp minced garlic

Heat oil in a large sauce pan over medium-high heat. Add pancetta; saute 2 minutes. Stir in onion, celery, and 2 teaspoons garlic; saute 3 minutes or until almost tender. Stir in in broth and next 4 ingredients (through bay leaf). Bring to a boil; reduce heat, and simmer 8 minutes, stirring occasionally.
To prepare gremolata, combine parsley, rind and 1 teaspoon garlic. Sprinkle over soup.

Calories per serving: 227; Fat 7.6g; Protein 9.8g; Fiber 7.7g, Sodium 710mg

Granola Cookie Wedges

Sometimes you just need a something sweet and sometimes that something sweet just needs to be a cookie.  Cookies in moderation are fine, but cookies that are a little healthier are even better!  Give these a try, they are fast and easy because you don't have to scoop out individual cookies and rotate through baking pans.  Throw the dough in one pan, one baking time and enjoy!

Granola Cookie Wedges
Makes 8 servings

1/3 cup dark brown sugar
2 T canola oil
1 T butter, melted
1/2 tsp vanilla extract
1/4 tsp salt
1/4 tsp baking soda
1 large egg white
1/2 cup all-purpose flour
1/2 cup quick-cooking oats
1/4 cup chopped pecans, toasted
2 T semisweet chocolate chips
Cooking spray

Preheat oven to 350 degrees.

Combine first 7 ingredients (through egg white) in a large bowl; stir until well combined. Lightly spoon flour into a dry measuring cup; level with a knife. Add flour, oats, nuts and chocolate chips to sugar mixture; stir until just combined.

Scrape the dough into a 9-inch glass pie plate coated with cooking spray and spread to edges using a spatula. Bake for 13 minutes or until set. Cool slightly on a wire rack.  Cut into 8 wedges.

Per serving: 168 calories, 8.6g fat, 2.5g protein, 1.3g fiber

Recipe from Cooking Light

Toss Together Dinner-Healthified Confetti Quinoa Salad

Live is busy.  We all have so many different things we need to be doing and so many places we need to be.  Its very easy to feel like we don't have time to make dinner and just grab take out from somewhere or hit the drive through for a fast meal.  Eating out all the time isn't healthy and will start to add weight onto you.  There are many great tasting and healthy meals that you can through together in 30 minutes and have a meal that will satisfy you and not pack on the weight.  The great thing is you can do so much of it ahead of time, have all the ingredients in your fridge that you can quickly throw a delicious meal together.

Healthified Confetti Quinoa Salad
Prep Time: 25 minutes

Servings: 6

1 cup reduced sodium chicken broth
1/2 cup quinoa
1 cup chopped sweet peppers
2 tomato, chopped
1 can chickpeas, drained and rinsed
1/2 cup chopped green onions
2 T chopped fresh parsley
2 T chopped fresh mint
2 T lemon juice
1/4 tsp salt
1/4 tsp pepper

In a small saucepan, combine broth quinoa.  Bring to a boil, cover and simmer for 20 minutes until broth is absorbed.  Remove from heat and set aside.

In a large bowl combine sweet peppers, tomatoes, chickpeas. green onion, parsley and mint.  Add the cooked quinoa, mix well.  Add lemon juice, toss well to mix.  Season with salt and pepper. Can be eaten warm or cover and refrigerate and eat cold.

Source: Live Better America