Yummy (Healthy) Recipes For Summer

Summertime is a busy time for a lot of us.  Baseball games, vacations, kid's camps, pool/lake outings...the list is endless in the summer.  The last thing you want to worry about is what to cook for meals for you and your family.  Well, we are about to make your life a little easier with some yummy, healthy recipes you can try this summer.  Enjoy!!

Zucchini and Red Pepper Frittata
(Makes 4 servings)

Ingredients:
2 tsp. extra-virgin olive oil
3 medium zucchini, thinly sliced
1 medium red bell pepper, diced
1/2 medium onion, chopped
1/4 cup chopped fresh basil
1/4 tsp. sea salt
6 large eggs, lightly whisked
1/3 cup crumbled goat cheese (2 ounces)

Preparation:

1. Heat oil in a 10-inch nonstick skillet over medium heat. Add zucchini, pepper, and onion; cook, stirring frequently, for 2 minutes or until zucchini is tender.
2. Add basil and salt; increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30 to 60 seconds.
3. Add eggs and goat cheese to vegetable mixture; stir until combined. Cook over medium heat, without stirring, until the bottom is light golden, 2 to 3 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.
4. Reduce heat to low; cover and continue cooking for 15 to 18 minutes or until knife inserted in center comes out clean.

Nutritional Information: (per serving)
Calories:  230
Fat:  15g
Saturated Fat:  6g
Cholesterol:  290mg
Sodium:  336mg
Carbs:  9g
Fiber:  2g
Sugar:  6g
Protein:  15g

Recipe: Balsamic Pork and Apple Skewers
(Makes 2 servings, 2 skewers each)

Total Time: 27 min.
Prep Time: 15 min.
Cooking Time: 12 min.

Ingredients:
2 Tbsp. balsamic vinegar
1 Tbsp. all-natural tomato paste
2 Tbsp. all-fruit plum preserves (or apricot preserves)
10 oz. raw pork loin, cut into 12 cubes
1 medium apple (like Braeburn), peeled, cut into 8 wedges
1 medium red onion, cut into 8 wedges
1 tsp. olive oil
Sea salt and ground black pepper (to taste; optional)

Preparation:

1. Preheat grill or broiler to medium-high.
2. Combine vinegar, tomato paste, and preserves in a small bowl; whisk to blend. Set aside.
3. Place a piece of pork, a wedge of apple, and a wedge of onion onto a skewer. Repeat, and add an additional piece of pork. Each skewer will have three pieces of pork, two pieces of apple, and two pieces of onion. Repeat with three remaining skewers.
4. Brush skewers with oil; season with salt and pepper if desired.
5. Grill or broil skewers for 5 to 6 minutes, turning every 2 minutes.
6. Brush with vinegar mixture; cook for an additional 5 to 6 minutes, turning occasionally, and brushing occasionally with vinegar mixture, until pork is no longer pink in the middle and juices run clear.

Nutritional Information: (per serving)
Calories:  293
Fat:  7g
Saturated Fat:  2g
Cholesterol:  69mg
Sodium:  492mg
Carbs:  29g
Fiber:  5g
Sugar:  20g
Protein:  30mg

Recipe: Baja Black Beans and Rice
(Makes 1 serving)

Ingredients:
3/4 cup cooked brown rice (or quinoa if you're feeling fancy)
3/4 cup cooked black beans (you can also use canned rinsed black beans)
1/2 cup canned diced tomatoes
1/2 tsp. chili powder
1/4 tsp. ground cumin
1 Tbsp. crumbled fresh cheese (queso fresco)
1 Tbsp. chopped fresh cilantro (optional)

Preparation:

1. Combine rice, black beans, diced tomatoes, chili powder, and cumin in medium saucepan; mix well.
2. Cook over medium-low heat for 5 minutes or until heated through.
3. Serve hot, sprinkled with cheese and cilantro (if desired).

Nutritional Information: (per serving)
Calories:  387
Fat:  4g
Saturated Fat:  1g
Cholesterol:  5mg
Sodium:  338mg
Carbs:  70g
Fiber:  16g
Sugar:  4g
Protein:  18g

Recipe: Homemade Apple Cinnamon Granola
(Makes 16 servings, 1/4 cup each)

Ingredients:
1/4 cup raw honey (or 100% pure maple syrup)
1/4 cup virgin coconut oil
1 tsp. pure vanilla extract
3 cups old-fashioned rolled oats
1/2 tsp. ground cinnamon
1/4 tsp. sea salt
1/2 cup chopped, dried, unsweetened apples
1/4 cup raisins
1/4 cup coarsely chopped raw walnuts

Preparation:

1. Preheat oven to 300° F.
2. Line baking pan with parchment paper. Set aside.
3. Heat honey and oil in small saucepan over low heat, stirring frequently, for 2 minutes or until oil has melted. Add extract; set aside.
4. Combine oats, cinnamon, and salt in a large mixing bowl; mix well.
5. Combine oat mixture and honey mixture, stirring until oats are evenly coated with honey.
6. Place on prepared baking pan, spreading in a thin, even layer.
7. Bake for 30 to 35 minutes, stirring every 10 minutes, until granola is light golden brown and crunchy.
8. Cool granola completely (it will get crunchier as it cools).
9. Add apples, raisins, and walnuts; mix well.

Tips: Other healthy additions include unsweetened shredded coconut, sulfate-free dried apricots, flax seeds, pumpkin seeds, walnuts, dried unsweetened berries, hemp seeds, etc. You can store cold granola in an airtight container for up to a week.

Nutritional Information: (per serving)
Calories:  81
Fat:  5g
Saturated Fat:  3g
Cholesterol:  0mg
Sodium:  38mg
Carbs:  10g
Fiber:  1g
Sugar  7g
Protein: 1g

Enjoy these recipes.  Stay tuned for more yummy ideas from PROMATx Health Club!  You can always go to our website and check out more recipes.  Click here!

Recipe: Protein Parfait Creme Brulee

Here's a yummy protein-filled dessert for you to try, courtesy of Bodybuilding.com.

Ingredients:

• 16 oz 0% or 2% Greek yogurt
• 1 scoop Pro Grade Weight Loss Whey Vanilla Graham Protein (or your favorite vanilla protein powder)
• 1 teaspoon pure vanilla extract (or 1/2 vanilla bean, scraped)
• 2 cups fresh berries (blueberries, raspberries, blackberries, strawberries, etc.)
• 3 tablespoons granulated sugar
• 3 tablespoons Splenda
• 2 teaspoons fresh lemon juice
• 1/2 cup granola

Directions:

1. Mix together the granulated sugar and 1 tablespoon of Splenda, then set aside.
2. Thoroughly mix together the yogurt, protein, and vanilla in a medium bowl. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
3. Put the berries in a small bowl. Add 1 tablespoon of Splenda and lemon juice. Let sit for five minutes, and then divide the mixture among six ramekins.
4. Sprinkle the granola evenly over the berries, and then top with the protein yogurt, filling to the top of the ramekins. Smooth with a mini-spatula or butter knife.
5. Place in the freezer for 5-10 minutes. You still want the top of the mixture to be somewhat sticky. Do not let the yogurt freeze.
6. Remove ramekins from the freezer and sprinkle the sugar-Splenda mix over each ramekin. Using a kitchen blowtorch, caramelize the sugar by slowly sweeping the flame back and forth over the surface of the yogurt. Let the sugar harden and settle for about 2 minutes.
7. Serve and enjoy!

Nutrition Facts:

Servings: 6
Cals: 127
Fat: 0.75 g
Carbs: 17 g
Sugar: 14.5 g
Protein: 13 g

Take-A-Break Snack Mix Recipe

Here's a yummy snack recipe from the American Heart Association.  For more yummy heart-healthy recipes, go to the AHA website by clicking here.

 

Ingredients

Cooking spray

¼ cup sliced almonds

1 tablespoon light brown sugar

2 teaspoons water

1/4 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

2 cups whole-grain oat cereal with yogurt-flavored coating

2 cups whole-grain wheat and bran flakes with raisins

1/2 cup dried unsweetened cranberries

1/2 cup dried unsweetened blueberries

 

Cooking Instructions

Put a piece of aluminum foil about 12 inches square on a platter or baking sheet. Lightly spray with cooking spray. Set aside.

 

In a small nonstick skillet, dry-roast the almonds over medium heat for 2 to 3 minutes, or until lightly golden brown, stirring occasionally.

 

Stir in the brown sugar, water, cinnamon, and nutmeg. Cook for 1 to 2 minutes, or until the liquid has evaporated and the almonds are coated with the mixture, stirring constantly. Transfer to the foil. Let cool completely, 15 to 20 minutes.

 

Meanwhile, in a medium bowl, stir together the remaining ingredients.

 

Add the cooled almonds to the cereal mixture, stirring to combine. Store in an airtight container for up to 7 days.

Cook's Tip

For variety, substitute different nutrient-dense dried fruits, such as cherries, apricots, and plums, for the cranberries and blueberries. Cut them into 1/4- to 1/2-inch pieces before adding them to the cereal mixture.

Nutritional Analysis

Per 1/2 cup serving: 

 

Calories Per Serving - 139

Total Fat - 2.0g

Saturated Fat - 0.5g

Trans Fat - 0.0g

Polyunsaturated Fat - 0.5g

Monounsaturated Fat - 1.0g

Cholesterol - 0mg

Sodium - 124mg

Carbohydrates - 28g

Fiber - 4g

Sugar - 15g

Protein - 2g

Dietary Exchanges

1 fruit, 1 starch

Raising Awareness for Breast Cancer

OK men.  Just because today's topic is about breast cancer, it's not just geared towards women.  Did you know, according to the U.S. Breast Cancer statistics:

• About 1 in 8 U.S. women (just under 12%) will develop invasive breast cancer over the course of her lifetime.
• In 2011, an estimated 230,480 new cases of invasive breast cancer were expected to be diagnosed in women in the U.S., along with 57,650 new cases of non-invasive breast cancer.
• About 2,140 new cases of invasive breast cancer were expected to be diagnosed in men in 2011. A man’s lifetime risk of breast cancer is about 1 in 1,000.

In other words, just because you are male doesn't mean your risk for developing breast cancer is void.  Therefore today's blog is just about raising awareness. 

With October in full swing, you probably have heard this month is "Breast Cancer Awareness" month.  Instead of haunting you with the gloom and doom of death statistics, our focus today is to just open your mind a little more.  Did you know that in 2011, there were more than 2.6 million breast cancer survivors in the United States?   That means with early detection and early treatment, this doesn't have to be a deadly disease.  For a little background on risk factors for developing breast cancer, refer back to our blog from 2011.

Everyone should be aware of the risks...even if you DON'T have a family history of breast cancer.  Sure your risk may be lower if no one in your family has had or has breast cancer but almost 85% of all breast cancer diagnoses are in women with no family history!!  This is due to genetic mutations that occur through the aging process and through other lifestyle factors.  All the more reason to lead a healthy lifestyle!!

I'm sure most of us know at least one person who is battling (or has battled) breast cancer.  A co-worker, a friend, a family member.  Maybe you participated in a "Susan G. Komen Race for a Cure" event; maybe you saw a celebrity who publicized his or her battle with breast cancer; maybe you saw someone in the grocery store with little to no hair from chemotherapy wearing a little pink ribbon.  It's all around us and it's time to take notice.  Do your part to stay healthy and live a clean lifestyle.  Be sure to know your risks for all diseases based on your family history, your gender, your age, and your lifestyle.  Get regular medical check-ups to catch problems early.  Most of all be aware, be brave, and be healthy!!

Kitchen Makeover

Did your eyes just get wide with excitement and did you have a little drool in the corner of your mouth when you read the title of today's blog?  Well, don't get too excited...I'm not talking about a major remodel in your kitchen.  What I am going to discuss is how you can makeover your kitchen to improve your odds with healthy eating and weight loss.

First, take a look at your kitchen.  Better yet, take a picture of all corners of your kitchen.  Look beyond the paint on the walls, the lighting, and the appliances.  Is your kitchen organized or do you get stressed just looking at a picture of your kitchen?  Organization is a major necessity to healthy eating.  Why aren't you in your kitchen more often?  Are you too busy to prepare healthy meals?  We all are busy but that's no excuse to NOT make your meals at home.  When you have an organized canvas to work with, food preparation becomes easier and more enjoyable.  You don't want to fight with looking through countless drawers and cupboards for tools.

Set aside some time to reorganize your cupboards, drawers and refrigerator.  Start in one section of the kitchen, pull everything out and check expiration dates.  Discard all expired foods...no exceptions!!  While you are checking out expiration dates, why not take a second and look at the food label.  Are you harboring overly-processed foods filled with additives and words you cannot pronounce?  Time to discard!!  Once you've cleaned out those unhealthy and old food items, take a moment to wipe the slate clean.  Wipe done cupboards/drawers/shelves and replace liners.  Now that you have a clean surface, replace items in an organized manner.  Group like-foods, bring frequently-used items to the front, label your shelves.  Organization makes your life easier.

The next step is to make sure your appliances are in working order.  Is that blender on your counter gathering dust?  Does that bread machine work?  If your appliances aren't working and cannot be repaired, get rid of them.  Now that you can find all the essential tools and foods, AND your appliances are in tip-top shape, it's time to get cooking!  Not sure where to start?  Hit the library and check out the cooking section.  There are plenty of options for cookbooks from vegetarian to clean-eating to bread making.  Take your pick!

Stay tuned for another blog entry on how to add healthier foods and gadgets to your kitchen.  Baby steps, though.  Your first step is to get that kitchen clean and organized.  It's not hard but it is a crucial step to getting healthy from the inside out.  Get your kitchen cleaned out and kick the clutter to the curb!!