Slow Roasted Sweet Potatoes

I've been absolutely obsessed with the crockpot lately, and not just the crockpot, but a certain recipe. We've actually made it a weekly thing. On Fridays it's a given. Sweet Potatoes from the crockpot. I put it together in 5 minutes, head out the door to teach, come back and they are done to perfection and ready for eating.

Crockpot Sweet Potatoes
2 medium sized red potatoes (or use 2 sweet potatoes if you don't want red)
1 large sweet potato
3 tblsp. of Extra Virgin Olive Oil
2 tblsp. of Rosemary
Salt and Pepper to taste
This recipe feeds me and Brad perfectly. (serving size 2)

Directions:
Cut all potatoes to however you want. Sliced or cubed. Throw in Crockpot and put in the olive oil, rosemary and s&p. Put on Low for 2 hours and enjoy one of the simplest side dishes you'll ever taste.

Whenever I am craving potatoes, I always make sure to get the medium sized, red. They are less starchy and have more fiber in the skin. If you want to skip the starch/red potatoes all together, Sweet Potatoes are always your best bet!

Sweet Potatoes are loaded with Vitamin A, Vitamin C, Vitamin B6, and is loaded with Fiber. That's just the tip of the ice-berg. They have a low glycemic index so they don't spike your blood sugars, and they are excellent for your skin. Just to name a few of the benefits.

Perfect Oven Roasted Fries

I came across this recipe while trying to find that Tomatillo Soup on the Zupas Blog that my sister made and immediately tried/made them. I fell head over hills. Instantly.

I'd recommend these to anyone! Especially someone that's trying to rid fast food. They literally taste better than fast food fries in my opinion. But I would recommend Sea Salt, for some reason it makes a big difference.

Enjoy!


"This is more of a method than a recipe, because times will all depend on how thick and big you cut your potato slices. But the secret? Boiling the fries before they go into the oven. Believe me - it makes the inside nice and soft while the outside gets crispy from a high oven temperature. And it speeds up the process as well!"



1st - set a pot of water over high heat to get it boiling. Also preheat your oven to the highest temperature it will go to.


2nd - cut your potatoes. I like mine thinner, but you can definitley do big wedges or small stick - however you prefer your fries. Leave the peel on or take them off -it’s all up to you!


3rd - drop the potatoes into the boiling water. Cook until just barely tender - make sure you don’t cook them so much that they fall apart!


4th - drain potatoes and transfer to a baking sheet. Cover with olive oil and any seasoning you want. Put into the preheated oven.


5th - Cook until crispy on the edges. I like to turn mine once or twice during this time so that they get evenly browned.


6th - remove from oven and enjoy - I like mine with some fry sauce!!

(Thanks Deborah from Zupas.com)

Mexican Lasagna

To be honest, I can count on one hand how many times I've had lasagna since I've been diagnosed, and usually when I do eat it my sugars hate me. So it's never my first desire to want to make lasagna...until I was sent this recipe!

This recipe had me drooling, and even though there is a list of ingredients

(I'm always intidimated with long lists) it was surprisingly fast to make.

And always and most important-my blood sugars were satisfied after

and I got quite the dose of my daily veggies with this recipe:). Enjoy!

Mexican Lasagna

2 tsp olive oil
11⁄2 cups chopped onion
1 lb zucchini, diced (about 3 cups)
21⁄2 tsp ground cumin
1 can (14.5 oz) diced tomatoes with chiles
1 can (15 oz) black beans, rinsed
1 can (11 oz) corn niblets, drained
1 can (10 oz) mild enchilada sauce
1⁄2 cup chopped cilantro
5 (8-in.) whole-wheat flour tortillas
11⁄4 cups shredded reduced-fat cheddar
Garnish: reduced-fat sour cream

Recipe Preparation
1. Heat oven to 400ºF. Coat a 3-qt round baking dish with nonstick spray.

2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and sauté 5 minutes. Add zucchini and cumin, and sauté 5 minutes or until zucchini is crisp-tender. Stir in tomatoes, beans, corn and enchilada sauce; bring to a simmer. Remove from heat and stir in cilantro.

3. Put 1 tortilla in baking dish. Top with 11⁄2 cups zucchini mixture; sprinkle with 1⁄4 cup cheese. Repeat layers 4 times.

4. Cover with foil and bake 20 to 25 minutes until bubbly around edges and cheese is melted. Cool 5 minutes. Cut into wedges and serve with sour cream, if desired.

(Thanks Liz, this was a hit at our humble abode.)

Quinoa: The Magical Grain

Quinoa is not only Gluten free, but it's extremely high in protein (famous with the vegans), significantly high in Magnesium (helps with high blood pressure, headeaches/migraines, and heart conditions) and is, my favorite, high in Fiber!
Also, another random health benefit, Quinoa has been known to help mothers who are lactating. It has shown it's helped with enhancing the mothers milk. Very interesting.

Quinoa gets forgotten because oatmeal has proudly taken it's place with the low cost it offers. Which is understandable, because Oats are just as good for you. But for those of you who want that extra boost of health in the morning, I highly recommend getting in the habit of buying a bag of Quinoa!
I've fallen in love with it all over again after trying my cousins (thanks tracie!) recipe of this delicous side dish. My sugars didn't spike and it actually left me more fuller faster so I could barely finish the rest of my meal...which I loved!

Quinoa with Toasted Almonds and Cranberries
1 cup quinoa
1/2 cup slivered blanched almonds
1 tsp vegetable oil
1 1/2 cups boiling water
1 vegan vegetable bouilon cube (I used chicken)
1/2 tsp salt
1 cinnamon stick (I just sprinkled some cinnamon in)
1 bay leaf
1/2 cup dried cranberries



Directions:
Soak the quinoa 15 minutes in cold water. Stir the quinoa with your hand, pour off most of the water and drain through a fine mesh strainer.
Shake dry in the stainer. Heat a wide bottomed pan on medium heat and add the oil, stir and toast the sliced almonds until golden, then remove from pan.



Add the quinoa. Stir and toast until dry and turning color. Add boiling water, oxo, salt, bay leaf and cinnamon stick, and dried cranberries.Bring back to boi, cover, turn the heat to simmer, cook for 10 minutes or until all the water is absorbed, about another 10 minutesRemove from heat and allow to sit five minutes with the lid on.Fluff gently with a fork, sprinkle nuts on top and serve.

Penne with Treviso and Goat Cheese

When my mother in law sent me this recipe, it had me DROOLING! We absolutely loved it! I made extra's on purpose to have enough for lunch the next day, and it was just as delish the next day for leftovers! No spiking of the sugars, and the flavour was incredible! Thank you so much Lisa!

Highly recommend it!

Penne with Treviso and Goat Cheese
Ingredients
1 pound penne pasta (whole wheat)
1/4 cup extra-virgin olive oil
1 clove garlic, halved
1 pound treviso or radicchio, chopped (about 4 cups) (I didn't use this ingredient, just spinach)
3 packed cups (3 ounces) baby spinach
1/2 cup low-sodium chicken broth
1/4 cup balsamic vinegar
2 tablespoons fresh lemon juice
1 tablespoon salt, plus more for seasoning
1/2 teaspoon red pepper flakes
1 1/2 cups grated Parmesan
1 1/2 cups (11 ounces) goat cheese, crumbled
1/2 cup basil leaves, torn (I was out of basil, so I actually used Parsley and it was just as good)

Directions
Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain and reserve about 1 cup of the pasta water.

In a 12-inch skillet, heat the oil over medium heat. Add the garlic and cook until fragrant and golden, about 1 minute. Remove the garlic and discard.

Add the treviso, spinach, chicken stock, balsamic vinegar, lemon juice, 1 tablespoon of salt, and red pepper flakes. Cook until the treviso and spinach until wilted, about 6 to 8 minutes.

Add the pasta and Parmesan. Toss well and thin out the sauce with a little pasta water, if needed. Season with salt, to taste.

Transfer the penne to serving bowls. Top each portion with the crumbled goat cheese and garnish with basil before serving.

Fighting A Cold The Old Fashioned Way

When we think of catching a cold, most of us would think back to the days when we would spend the entire day cuddled up in bed while our mother would so kindly bring us a bowl of homemade chicken noodle soup.

Well, your mom wasn't too far fetched when she was bringing you a cup of chicken noodle soup. She was dead on actually on how to help your sickness. There's key ingredients that are found in a good batch of chicken noodle soup that are helpful when fighting a cold.

With flu/cold season right around the corner, I have some information on the foods and why they are in the soup to begin with that would be good to know for next time your craving something warm and soothing.

Chicken

It's a great source of zinc, which is shown to reduce the symptoms and duration of a cold.

Carrots

They're great immune system enhancers because beta-carotene helps hold off infection.

Garlic and Onions

Are both unbelievably strong antivirals, which have compounds that speedily get to the lungs and respiratory tract to effectively attack cold viruses.

Egg Noodles

Help boost selenium intake, which makes it harder for the cold virus to multiply and mutate.

Red Bell Peppers

Are a strong source of salicylates, (f.y.i.-salicylates are chemicals that occur naturally in many plants. They usually act as a preservative to prevent rotting and also act as a defendant against harmful bacteria) aspirin's active ingredient.

Cayenne Peppers

Have more salicylates and are an effective natural decongestant.

Here's a recipe to get this season started for you!

Chicken Soup for the Cold...and soul.

Ingredients:

2 cups of chicken, cooked and diced

1/2 cups of carrots, chopped

2 (2.72 oz.)store-bought packets of chicken-noodle soup mix

2 medium onions, diced (I used white, they are sweeter)

3 cloves of garlic, minced

1 cup of enriched egg noodles (you can buy whole wheat as well)

1 red bell peppers, chopped

2 tsp. cayenne pepper

Directions:

1. Pour 8 cups of water into a large pot and bring to a boil.

2. Add the chicken, carrots, onions, and garlic, and boil for half an hour or until the carrots are tender.

3. Add the remaining ingredients and cook for an additional 5-10 minutes. Makes 8 1-cup servings.

Nutrients:

167 calories

15 grams of protein

20 grams of carbs

1 gram of fat

2.5 grams of fiber

28 milligrams of sodium

(Source: citihealth.com)

Recipes From You: Black Bean Salad

My sister in laws and mom in law have been swapping recipes, and I thought I would throw this one in that my sister in law gave me. Which by the way, is raising one of the healthiest families I know. She is always giving her kids incredible dishes that are fresh and healthy-and if that doesn't convince you how healthy she is-her kids LOVE and crave vegetables...I've honestly never heard of it, but she's done it:)

Black Bean Salad Recipe
Ingredients:
1 (15 ounce) can of black beans, thoroughly rinsed, and drained (or 1 1/2 cup of freshly cooked black beans)
1 1/2 cups frozen corn, defrosted (or fresh corn, parboiled, drained and cooled)
1/2 cup chopped green onions or shallots
2 fresh jalapeño peppers, seeded and minced, or 1 whole pickled jalapeño pepper, minced (not seeded)
3 fresh plum tomatoes, seeded and chopped
1 avocado, peeled, seeded, and cut into chunks
1/2 cup fresh chopped cilantro
1/4 cup fresh chopped basil
2 Tbsp lime juice (about the amount of juice from one lime)
1 Tbsp olive oil
1/2 to 1 teaspoon of sugar (to taste)-(i used splenda and it tasted just as great)
Salt and pepper to taste

Directions:
Make sure to rinse and drain the beans, if you are using canned beans.
In a large bowl, combine the beans, corn, onions, jalapeno chile peppers, tomatoes, avocado, cilantro, basil, lime juice and olive oil. Add sugar and salt and pepper to taste. (The sugar will help balance the acidity from the tomatoes and lime juice.) Chill before serving.
Serves 6 to 8.

(Thanks so much Liz! I LOVED this salad!)

Recipes From You: Roasted Asparagus and Roasted Mushrooms

I got a few recipes from you via email, but not a whole bunch, so I'll post all the ones that I recieved through time. Thank you by the way for sending me these, it's so exciting and refreshing to try new things that are simple and delish!

Starting with 2 sides that are extremely easy, healthy and really good! I've posted similar side recipes, but of course new and improved are always better:)

Roasted Asparagus

preheat oven to 350

place washed and trimed asparagus on a baking sheet

drizzle olive oil and black pepper on top

cook for 10 minutes

Roasted Mushrooms

Heat olive oil in frying pan

put in washed and quartered (if big, halved if small) mushrooms

drizzle with balsamic vinegar and italian dressing

let cook for a five minutes or so, until soft

can top with feta or parmesan cheese, but still delish without.

Thanks so much Leslie!

Pepper Jack, Chicken and Peach Quesadillas

Hands down, one of the best meals I've had!

Thanks to my sister Stace who always finds these fresh, delish recipes-I'm always happy at meal time.

I hope you enjoy this one as much as I did!

And for those of you who have kids,

I can only imagine how fast they would devour them!

Because we did....

Ingredients
1 teaspoon honey
1/2 teaspoon fresh lime juice
1/2 cup reduced-fat sour cream
4 (8-inch) whole wheat tortillas
3/4 cup (3 ounces) shredded Monterey Jack cheese with jalapeño peppers
1 cup chopped skinless, boneless rotisserie chicken breast
1 cup thinly sliced peeled firm ripe peaches
4 teaspoons chopped fresh cilantro
Cooking spray

Directions:

1. Combine honey and lime juice in a small bowl, stirring well with a whisk. Stir sour cream into honey mixture; cover and chill until ready to serve.
2. Place tortillas flat on a work surface. Sprinkle 3 tablespoons cheese over half of each tortilla; top each tortilla with 1/4 cup chicken, 1/4 cup peaches, and 1 teaspoon cilantro. Fold tortillas in half.
3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Place 2 quesadillas in the pan, and top quesadillas with a cast-iron or other heavy skillet. Cook 1 1/2 minutes on each side or until tortillas are crisp and lightly browned (leave cast-iron skillet on quesadillas as they cook). Remove quesadillas from pan; set aside, and keep warm. Repeat procedure with the remaining quesadillas. Cut each quesadilla into wedges. Serve with sauce.

Thank you Stace for the recommendation,

and thanks to Cooking Light Magazine.

Grilled Portobello Mushrooms

We are always looking for more things to grill in the summertime.

I was handed this fantastic recipe and loved it with our

miniature grill that we've been obsessed with this summer.

If you're a mushroom lover, this recipe is for you!

It's a perfect side dish for a BBQ and more importantly-

how we like our recipes-fast and healthy!

Grilled Portobello Mushrooms:
6 portobello mushrooms
2 tsp balsamic vinegar
1/3 cup low fat Italian dressing
fresh chopped basil
fresh ground pepper
1 tbsp olive oil
sprinkled on feta or Parmesan cheese

Directions: Trim stem on portobella mushrooms. Use pastry brush to brush marinade on 6 portabella mushrooms. Grill about 3 minutes each side on the barbecue. Slice into strips and sprinkle with feta cheese or fresh Parmesan.
(I actually marinated the mushrooms for a couple of hours before grilling, which I think made the flavor extra delish.)

(Thank you Leslie!)

Spice Up Your Chicken/Tuna Sandwich

I'm pretty sure we have all had lunch on-the-go that consisted of canned Tuna mixed with Mayonnaise on white bread.

Well, I'm here to save you from your Tuna Sandwich funk!

We took a road trip awhile back with some good friends and she made a quick lunch (very quick may I remind you) of what I thought to be your basic Tuna sandwich. I was just grateful she took the time to make us these sandwiches. I took my first bite expecting it to have Tuna on my breathe for the rest of the trip. But to my surprise, not only was it Chicken instead of Tuna, but it literally might have been one of the best sandwiches I've ever had.

She told me what she had made the sandwich with, and I can't explain how happy I was that it was right up my alley when it comes to health, but even more happy that it was absolutely delicious!

I can't tell you how many times me and Brad have made this mix again and again, and love it every time.

Incredibly fast, incredibly delicious, and most of all, healthy!

Chicken/Tuna with Cranberries
1 can of canned Chicken/Tuna (lean protein)
1/3 cup of Cranberries
1/4 cup sliced WHITE Onion (white onions have a sweeter taste to them)
1/3 cup of chopped Almonds
1-3 tblsp. of Smart Balance Mayonnaise (best thing to happen to food in my opinion, Mayonnaise made natural and healthy-switch out your Mayonnaise immediately with this. Made with natural olive oil, no hydrogenated oils, and no trans-fatty acids)
Salt and Pepper to taste
and of course Whole Wheat Bread!:)


Directions:
Drain out the canned chicken and mix with all ingredients! Serve on Whole Wheat and you're good to go! You have a deluxe and delicious, new and improved Chicken/Tuna Sandwich.

Thanks so much Kristin! Now everyone will be able to enjoy your fantastic recipe!

The Perfect Breakfast

Thank goodness for those people who are so disciplined with their eating, and know how to take good care of themselves. They always have such incredible recipes....and bodies for that matter:).

Organic, Vegan, Vegetarian, Raw, and all Natural are not just fads. To some people these ways of eating are a way of life. The only way they get by. I'm sure if everyone was capable (or disciplined) of eating these ways, we would all be a lot healthier. But, since we lose control sometimes like the average human does, it is still nice to get recipes from these ways of eating and throw them in our menu once in awhile.

I have a friend (woman from my old neighborhood) that might be one of the healthiest eaters I've come across. She passed along a breakfast cereal recipe that literally might be one of the healthiest things I've put into my body. Although she has another name for this home-made cereal, I'm calling it the perfect breakfast, because to me it just might be.

I wanted everyone in on this hearty delight so we can all jump-start our day with a great feeling knowing we are eating healthy, and a good taste in our mouths!

Wheat Bran Cereal (The Perfect Breakfast)

1 1/2 tsp. Cinnamon

1/2 c. Oatmeal

2 c. Wheat Brad

2 tbls. Ground Flax Seed

1 tbls. Whole Flax Seed (for texture)

1 scoop of Protein Powder (optional-i never use protein powder)

3 Egg Whites

-Bring 2 1/2 cups of water with cinnamon to a boil. Add Oats and Wheat Bran, reduce to simmer. Cover and let cook for 2-3 minutes. Add Egg Whites and stir to mix. Remove from heat and let cool for 5 minutes. Add Flax and Protein Powder if used.

*TIP: If you grind your own flax seed, it's good to eat it as soon as possible. Flaxseed is pretty delicate and starts losing it's nutrients pretty fast after grinding it.

P.s. How have the menu's been treating everyone? I would love to know!

Underestimated Powerhouse Foods

What makes a food "super"? If you believe what you see in the grocery story, superfoods are everywhere these days-goji berries, acai juice, wheatgrass, seaweed-many of them exotic ingredients pitched with promises of weightloss, smoother skin, an energy boost, or even a healthier heart. But despite the marketing, there's little to no proof that the food fad of the moment will improve your health. Most people will do best with a diet that derives nutrients from a variety of whole food sources.

Still, there are some foods that deserve the superlative treatment because they have been scientifically show to contain high amounts of the good stuff-like vitamins, minerals, and proteins. The following 5 are all proven sources of nutrients your body needs, no gimmicky mumbo jumbo required:).

BEETS

why they're worth it-

Beets are high in vitamin C and folate. Plus, they're a great source of the antioxident lipoic acid. "Recent research shows it can be helpful in healing nerve damage in people with diabetes, " says Salge-Blake.

SALMON/FISH

why they're worth it-

Salmon contains heart-healthy omega-3 fatty acids. "You want to be having 2 fish meals per week because that's going to lower your risk for heart disease, " says Salge-blake. Salmon is also high in protein, so they're great add-on to veggie-heavy dishes. (Tuna and Sardines have the same benefits and are both just as healthy for the times salmon is too high in cost.)

BRUSSELS SPROUTS

why they're worth it-

Brussels sprouts are low in sodium and cholesterol free. "They are a good source of fiber, " says Salge-blake. "And we also have some studies to show vegetables in the cruciferous family have phytochemicals [plat compounds that have protective health benefits] in them."

PUMPKIN SEEDS

why they're worth it-

Pumpkin seeds are a good souce of fiber, vitamin K, and iron. Plus, they're loaded with protein, so they're perfect addition to vegetarian dishes. "This could be a good way to having a meatless meal", says Salge-Blake.

KALE

why it's worth it-

Like it's cousin broccoli, kale is packed with vitamin C. (2 cups have twice as much vitamin C as a medium sized orange.) It's also a good source of vitamin A (beta carotene), calcium, and potassium, which has been shown to lower high blood pressure.

Recipes that include the super foods

Roasted Brussels Sprouts with Apples and Pinenuts

serves 4

1 pound Brussels sprouts
3 tablespoons olive oil
3 tablespoons balsamic vinegar
3 tablespoons honey (reduced sugar honey)
Salt and pepper, to taste
3 apples (see list), cored, peeled, and cut into 1-inch pieces
1/3 cup pine nuts, toasted

Directions:

1. Set the oven at 450 degrees. Have on hand a 9-by-13-inch baking dish.

2. Peel outer leaves from Brussels sprouts, cut off the ends, and quarter each sprout. Place sprouts in the dish and sprinkle with oil, vinegar, honey, salt, and pepper. Toss to combine.
3. Roast the Brussels sprouts for 20 minutes. Stir well.
4. Add the apples and nuts. Stir again. Continue roasting for 10 minutes or until the sprouts are tender.

Roasted Beets and Sauteed Beet Greens
serves 4
1 bunch beets with greens
1/4 cup olive oil, divided
2 cloves garlic, minced
2 tablespoons chopped onion (optional)
salt and pepper to taste
1 tablespoon red wine vinegar (optional)

Directions
Preheat the oven to 350 degrees (175 degrees C). Wash the beets thoroughly, leaving the skins on, and remove the greens. Rinse greens, removing any large stems, and set aside. Place the beets in a small baking dish or roasting pan, and toss with 2 tablespoons of olive oil. If you wish to peel the beets, it is easier to do so once they have been roasted.
Cover, and bake for 45 to 60 minutes, or until a knife can slide easily through the largest beet.
When the roasted beets are almost done, heat the remaining 2 tablespoons olive oil in a skillet over medium-low heat. Add the garlic and onion, and cook for a minute. Tear the beet greens into 2 to 3 inch pieces, and add them to the skillet. Cook and stir until greens are wilted and tender. Season with salt and pepper. Serve the greens as is, and the roasted beets sliced with either red-wine vinegar, or butter and salt and pepper.

(Information source-DiabeticForecast, Dr. Tracy Neithercott, and Boston.com)

Soothing Smoothie

Being Type 1 Diabetic, I'm always trying to think of ways to fix my sugar cravings when I get them. I figured this isn't just something diabetics have to work at, I'm sure every woman deals with his daily as well.

For me, it's taken about 2 years to think of something that is not only extremely healthy, but fix's my sugar cravings perfectly! Not to mention it's outrageously easy. I'm not a fan of those intense recipes that call for everything you don't buy on a regular basis because of the price. After drinking this smoothie nightly, I literally have not had any sugar cravings. I can't tell you how thrilled I am about it.

So, I've put together a quick smoothie, that suprised me with the benefits. And, fortunately my blood sugars are always regulated after. I'm sure it's because of the fiber from all the fruits and flaxseed. Flaxseed is loaded with Omega 3's, antioxidents, and fiber-it's very very healthy for you. So you'll find me and Brad sipping down a good smoothie at nights before bed.

The best time I would recommend drinking this smoothie is right after a good workout!

Soothing Smoothie
4 Strawberries (don't cut off the stems, extra fiber and nutrients-you never taste them)
1 Banana
1 cup of mix berries (blueberries, raspberries, blackberries)
1 1/2 cup of Spinach
4 tablespoons of Flaxseed Meal (always make sure to buy the grinded)
1/4 cup of either 1% milk or water
1 spoonful of Splenda (optional)

(Flaxseed at Winco is ridiculously cheap, and we usually buy a small bag of frozen mixed berries at Smith's-it's the closest grocery store to us. The mixed berries are usually expensive, so if you can find them cheap that's fantastic.)

Healthy Stir-Fry

Stir-Fried Chicken with Yellow Peppers and Snow Peas

Serves 6

Chicken:
1 lb. of boneless, skinless chicken, cut into 1 inch strips
1 Tbsp. light soy sauce
1 Tbsp. rice vinegar
2 tsp. arrowroot or cornstarch
1 tbsp. peanut or vegetable oil

Add ins:
1 tsp. peanut or vegetable oil
1 tsp. peeled and grated fresh ginger
3 garlic cloves

Vegetables:
1 medium yellow bell pepper, cored and sliced
4 mushrooms, sliced
1 1/2 cups of trimmed snow peas
1/4 cup of low-fat, reduced sodium chicken broth

Toppings:
1/4 cup of toasted almond slivers or cashews

Directions:
1. Prepare the chicken: Mix the chicken strips, soy sauce, rice vinegar, and arrowroot or cornstarch in a medium bowl. Set aside to marinate for 15 minutes.
2. Heat a wok/skillet/pan over high heat. Add 1 tbsp. of peanut or vegetable oil, and stir fry the chicken for about 4-5 minutes. Remove the chicken from the wok and set aside.
3. Prepare the Add-ins: Add the 1 tsp. of peanut or vegetable oil to the wok. Add in the ginger and garlic, and stir-try for 30 seconds.
4. Add the yellow pepper strips and sliced mushrooms. Stir-fry for 1 minute. Add in the snow peas, and stir-fry for 1 minute. Add in chicken broth, cover, and steam for 3 minutes or until snow peas turn bright green and are crisp.
5. Add in the desired sauce (see below for ideas), and cook for 1 minute until sauce thickens. Return the chicken to the wok, coating with sauce. Sprinkle with either almonds or cashews.

Sauce Suggestions

Orange Hoisin Sauce:
1/2 cup low-fat, reduced-sodium chicken broth
1/4 cup of fresh orange juice
2 tbsp. prepared hoisin sauce
1 tbsp. light soy sauce
1 tsp dark sesame oil
1 tsp. sugar
1/2 tsp. grated fresh orange zest
1 tbsp. arrowroot or cornstarch

Combine all ingredients except the arrowroot or cornstarch. Whisk until smooth. Add in the arrowroot or cornstarch, and whisk again.

Sweet and Sour Sauce:
1/2 cup of unsweetened pineapple juice
2 tbsp. red wine vinegar
1 tbsp. sugar
1 tsp. light soy sauce
1 tsp. peeled and grated fresh ginger
2 garlic cloves, minced
2 tsp. arrowroot or cornstarch

Mix together all the ingredients until smooth.

Me and Brad put it over Brown Rice.

Absolutely delicious!

(we also added in bean sprouts,

feel free to add in any other vegetables you prefer)

15 Foods That You Should Always Have in Your Kitchen

"You get it by now: Fruits and vegetables are good, potato chips and Oreos are bad. Not exactly rocket science. But are you stocking your fridge and pantry with the right healthy foods—as in, the ones that give you optimum nutrition for your buck (and shelf space)? Here are the foods to put on your grocery list—and keep there—for a healthy diet." By Caitlin Moscatello

Yogurt
Keep your "good" digestive bacteria at a healthy level with yogurts containing live, active cultures. Warning: Some varieties are packed with sugar, so stick with plain or check the labels before tossing it in your grocery cart. Yogurt is one of several super diet foods thanks to the fact that it's both filling and loaded with calcium, potassium and vitamin B.

Wild Salmon
Unlike some other types of fish, studies have shown that mercury levels are relatively low in salmon. This is good news, considering the fish offers optimum nutrition and protein for few calories. It also contains omega-3's, which help maintain heart health. Why go wild? Farm-raised salmon can be more prone to disease and may have been exposed to or treated with antibiotics.

Egg Whites
Even with yolks, eggs have just 70 to 80 calories each—but that yellow center is high in cholesterol. Buy fresh eggs and then take out the yolks for a quick boost of protein in your breakfast. Mix them up with fresh vegetables to add flavor.

Leafy Greens
Healthy greens like broccoli, cabbage and kale have optimum nutrition and are loaded with a plant chemical that may help lower your risk of cancer. Low on vitamins? Add some spinach to your salad. Like other dark, leafy greens, it's loaded with iron and vitamin K, the ladder of which may prevent osteoporosis, diabetes and arthritis.

Blueberries
There’s no way to talk about super diet foods without mentioning blueberries, which contain antioxidants and double as an anti-inflammatory. Aim for about half a cup a day, whether on top of whole wheat, mixed in with yogurt or simply on their own.

Almonds
Not only do almonds help reduce bad cholesterol, they may help you lose weight—according to a study published in the International Journal of Obesity. Another study, this one out of Harvard's School of Public Health, found that the nut could reduce the risk of a heart attack by 25 percent if eaten at least twice a week.

Black Beans
Did someone say breakfast burrito? Add black beans to your list of healthy foods. They're high in fiber (a major plus) and offer other optimum nutrition components, such as calcium, iron and folic acid. So toss them in an omelet or make a black bean soup as the perfect cold-weather lunch.

Apples
You've heard the expression "An apple a day keeps the doctor away," and it's true. Apples are also packed with fiber and may help reduce your risk of heart disease, according to a study published in the Nutrition Journal. They also contain the mineral boron, which is good for bones.

Tomatoes
Tomatoes contain an antioxidant called lycopene, which may help prevent certain cancers. Studies have also shown that tomatoes can lower cholesterol, as well as reduce blood pressure and maintain healthy cellular growth (which is a fancy way of saying it can help you have healthier hair, nails and skin). Your best bet? Eat plenty of tomato sauce. You’ll be able to pack in more nutrients than by just downing slices alone.

Orange Juice
It's also possible to drink super healthy diet foods. Orange juice contains potassium and—you guessed it—vitamin C. Plus, many brands are now fortified with heart healthy omega-3s. It may also help increase your HDL levels, a.k.a. healthy cholesterol. Look for fresh squeezed varieties and brands low in sugar.

Sweet Potatoes
Talk about optimum nutrition: Sweet potatoes have five times the "required" amount of beta carotene your body needs. So what does that mean? For one, healthier skin. Beta carotene can help prevent against sun damage. It may also boost your immune system, preventing you from getting sick from colds and other infections this winter.

Wheat Germ
Wheat germ contains magnesium, which helps keep your bones healthy in addition to reducing stress and maintaining healthy insulin levels. It also has iron, fiber, calcium, potassium and even zinc (which may help boost your immune system). Add wheat germ to your diet by sprinkling it on yogurt or healthy cereal.

Pomegranate
Eat this tangy fruit's juicy seeds or drink it in juice form for a punch of antioxidants, including tannins and anthocyanins. It's a must-have addition for any heart healthy diet since it may help blood flow and reduce levels of bad cholesterol. According to research out of UCLA, it may also help prevent certain types of cancers.

Hot Peppers
Chilies don't just spice up your favorite recipes—they’re also packed with vitamin C and may help reduce pain levels. They may also help you lose weight. Spicy foods have been found to increase the metabolic rate by up to 23 percent for short periods of time.

Oatmeal
Down a healthy dose of fiber for breakfast with a bowl of oatmeal, which may help reduce LDL or "bad" cholesterol levels, as well as provide nutrients, such as vitamin E, iron and magnesium. Tip: Add a scoop of protein powder for an extra healthy kick in the morning.

(Information from ShapeHealth.com)

Parmesan Mushroom Sandwich

One day the only thing we had in our fridge was mushrooms, red peppers, and Parmesan cheese. So I put them together and made literally one of the best sandwiches I've ever had. I didn't take a picture, because honestly I didn't think it was going to taste good, but I can definitely say the recipe turned out awesome. So I'll share the recipe just in case you want to try it for lunch sometime. And it's healthy!

Parmesan Mushroom Sandwich
2 pieces of whole wheat bread
4 sliced up mushrooms
1/3 cup of Parmesan
3 sliced sides of a red pepper

Directions:
Slice the mushrooms and put them in a pan with some butter for about 5 min., or until lightly brown. While mushrooms are cooking make some room to put the slices of pepper on the pan to heat up for a bit. Put a lid on the pan and let it all heat up for about 5 minutes. When all heated, bunch up the mushrooms in the pan and put the Parmesan cheese on top of the mushrooms. let the cheese melt all the way.

Toast the bread, and when done, put the mushrooms and Parmesan cheese on the bread, along with the peppers. You can butter (Smart Balance) the slices or use whatever dressing you want. I also put a couple of leaves of Spinach on it, and a little sliced onion on it as well. You can pretty much put whatever you want on it. Hopefully that made sense and you enjoy it as much as I do!

Herbed Whole Wheat Pasta with Lemon Butter

Of course we have all heard of the famous NieNieDialogues, and her incredible story, but she has countless talents that I'm sure all of us are aware by now. One of them being her incredibly healthy cooking.

I actually cook a lot of her stuff pre-accident and love every. single. one. of them!

Her and her family are incredibly healthy, from what it sounds like, and I loved reading through her recipes and still do.

One that I just made a couple of nights ago was the

Herbed Whole Wheat Pasta with Lemon Butter.

Fast, Easy and Delish.

I couldn't help but recommend it!

Enjoy!

Herbed Whole Wheat pasta with lemon butter "This is a great dinner that can be made in under 20 minutes. So if you are like me and Mr. Nielson who reserve Friday nights as date night, this meal will be a great one to make in advance for the babysitter to feed the kids. Instead of leaving the local pizza joint's number for your babysitter, leave her this meal and save that extra $15 bucks on dessert with your lover."

Coarse salt and ground pepper
1/2 pound whole wheat pasta
1 tablespoon butter
1 teaspoon grated lemon zest
1 tablespoon fresh lemon juice
1/4 cup finely chopped fresh herbs, such as parsley, tarragon, and chives
crumbled feta

~In a large pot of boiling salted water, cook pasta until al dente according to package instructions. Drain, reserving 1/2 cup pasta water. Return pasta to pot.
Stir in butter, lemon zest, juice, and herbs; season with salt and pepper. Add some of the reserved pasta water to adjust consistency, if needed. Top with crumbled feta.

***For more of her delicious recipes, click HERE.

(Recipe, Directions, and Quote was all from the website of Cuisinenie.)

Zesty Salad

I actually made this up, but it was so good I couldn't help but share it. One of the fastest recipes, with a lot of color and very healthy for you!

It's a perfect lunch!

Zesty Salad
2 cups of Whole Wheat Noodles
half of red pepper sliced
handful of cut up mini blocks of cheese
handful of sliced up olives
half a tomato sliced
pinch of pepper
half a bag of Mixed Lettuce
Zesty Italian

*Make noodles, and while they're cooking start cutting like you are making a typical salad. When noodles are done, mix them with all your veggies, and poor over some Zesty Italian.
Again, ALWAYS feel free to use whatever veggies, I'm just giving you an idea of what to mix together:).
Also, I didn't measure anything, so of course go by how much you want to make.

Simple, and delicious. I hope you enjoy!

Green Delight

Smoothies have never been a big part of my life since the Betes-because the fruits and sugars mix is pretty much asking for no toes. So my post previous asking about new years goals, (which by the way I absolutely loved reading!) there was one goal that I fell in love with,

and I'm blogging about it because I recommend it entirely after trying it.

It's just something I thought sounded good.

Thanks to Teandra for sharing her goals, it's been fantastic trying the smoothie! She recommend smoothies with vegetables mixed with only one fruit and yogurt. I tried made it, loved it, and didn't have spiked blood sugars after-which I think made me fall in love.

The recipe she gave me didn't have a name so I'm going to call it Green Delight (ok, so I have no experience at naming things)

Green Delight

~3/4 c. raw broccoli banana

~1/2 cucumber

~8 oz. Yogurt ( I used the plain LIGHT Activia yogurt)

~1 c. ice

**(She said to always mix in something green, such as kale, spinach, broccoli etc.) and I believe her, green veggies always have the most fiber!

I literally just mixed it all together in the blender and let the blender do the rest.

It surprisingly tasted FANTASTIC! I loved that I couldn't taste the veggies at all, mostly the banana.

Anyways, I would recommend it when you have no time, or all the time in the world-so basically whenever your craving an extremely healthy smoothie:).

Thanks so much Teandra! And by the way, her new years goal was to drink one of these a day to get in all her fruits and veggies for the day.

Brilliant I say.

Lets all try it!