Quick & easy make at home burritos

This recipe tastes great and takes less than 30 minutes to make! Plus, you will have enough for leftovers!

Ingredients:

2 cups Morningstar Farms Soy Crumbles (find it in the frozen section near the veggie burgers)
1 jar salsa
1 can black or pinto beans
Fat-free sour cream
Enchilada sauce (canned, find it near the Mexican foods or tortillas)
100% whole-grain tortilla
Kraft 2% shredded cheddar cheese
Chopped lettuce and tomato
Sliced avocado (optional)

Directions:

1. Mix the jar of salsa with the soy crumbles and heat together over low to medium heat

2. Drain and rinse beans and heat over low heat on stovetop or in microwave

3. Combine 1/2 cup soy crumble mixture, 1/3 cup beans, and 1/4 cup cheese in tortilla and roll up into a burrito

4. Top burrito with 1/4 cup enchilada sauce and 2 tbs cheese and microwave until the cheese on top has melted

5. Serve with chopped lettuce and tomato, 1-2 tbs sour cream, and 2-3 slices of fresh avocado

Quick and Easy Dinner Recipes

SIMPLE VEGGIE TOSTADAS (You can add chicken if you like)

Serves: 4

Ingredients:
Cooking spray
4 (6-inch) corn or wheat flour tortillas
4 cups shredded lettuce
1 fresh tomato, diced or a can of no salt added diced tomatoes
1 cup frozen corn kernels, thawed
1 can black beans, rinsed and drained
1/4 cup diced pickled jalapenos
Chopped fresh cilantro leaves, optional

Directions:
Preheat oven to 400 degrees F.

Coat a large baking sheet with cooking spray.
Arrange tortillas on prepared baking sheet and spray tortillas with cooking spray.

Bake 5 to 6 minutes, until golden brown.

Transfer tortillas to individual plates and top with lettuce, tomatoes, corn, black beans, and jalapenos.

Sprinkle cilantro over top to garnish, if desired.

Serve with salsa.

CHICKEN AND BROCCOLI STIR FRY

Serves: 2

Prep and Cook Time: 15 minutes

Ingredients:
1/2 medium onion sliced
1 bunch broccoli or asparagus cut 1 Tbsp reduced sodium chicken broth
1 Tbsp minced fresh ginger (or use the jarred equivalents)
3 medium cloves garlic, crushed (or use the jarred equivalents)
1 large boneless, skinless chicken breast cut into 1 inch pieces
2 Tbsp reduced sodium soy sauce
1 Tbsp rice vinegar pinch red chili flakes

Cut onion and press garlic and let both sit for at least 5 minutes. Heat 1 Tbsp cx broth in a stainless steel wok or 12-inch skillet. Cook onion in broth for about 2 minutes over medium high heat, stirring constantly. Add ginger, garlic, chicken, and continue to stir-fry for another 3-4 minutes stirring constantly. Add broccoli, soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes or until vegetables are tender.Serving suggestion: Serve over brown rice.

SALMON WITH BROWN SUGAR GLAZE

Ready in 15 Min
Servings: 2

Ingredients:

2 tablespoons packed light brown sugar
1 tablespoon Dijon mustard
2 (6 ounce) boneless salmon fillets
salt and ground black pepper to taste

Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray.
Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the brown sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets.
Cook under the preheated broiler until the fish flakes easily with a fork, 10 to 15 minutes.

Quick & Healthy Meals

Tomato and Basil Pizza
Time: 10 minutes


2 tablespoons pesto sauce
2 flatbreads or pitas, each about 7 inches across
1 tomato, thinly sliced
1 tablespoon chopped fresh basil leaves
1/4 cup shredded mozzarella cheese (2% milk, low-fat, or part-skim )






Directions:

1. Heat oven to 425°F.
2. Spread pesto on bread. Add a layer of tomato and a layer of basil. Sprinkle cheese over top. Bake for 7 minutes, or until cheese is golden and melted.

Health Benefits of Omega-3 Fatty Acids

Omega-3’s are polyunsaturated fatty acids that are usually found in seafood such as albacore tuna, mackerel and salmon. They are also found in the form of alpha-linoleic acid, which converts to omega-3’s in flaxseed oil, soybean oil, canola oil, and walnuts.

Although fish is a great source of Omega 3 fatty acids, you need to be careful what fish you eat and how much of it you eat. Fish like salmon, tuna and mackerel are all rich in Omega 3 fatty acids, but they may also be high in contaminants like mercury and dioxin.

Research suggests that omega-3 fatty acids may also help lower the risk for blocked blood vessels, strokes and heart attacks. There is also evidence that omega-3’s play a positive role in brain cell health-it keeps brain cell membranes healthy and appears to facilitate communication within brain cells.

Recipes

Salmon and Leeks (4 servings)

4 salmon fillets, 6 to 8 ounces each
1 bunch leeks, sliced thin and well washed
Dry white wine
Olive oil
1 bunch chervil or other fresh herb, chopped
Unsalted butter, melted

Directions:
1. Heat oven to 350 degrees. Fold a 24-inch sheet of parchment paper in half, and cut out a heart shape about 3 inches larger than fish fillet. Place fillet near the fold, and place a handful of leeks next to it. Drizzle fish with wine and olive oil, and sprinkle with salt, pepper, and chervil.
2. Brush edges of parchment paper with melted butter, fold paper to enclose fish, and make small overlapping folds to seal the edges, starting at curve of heart. Be sure each fold overlaps the one before it so that there are no gaps. Brush the outside of the package with melted butter. Repeat with rest of fillets.
3. Put packages on a baking sheet, and bake until paper is puffed and brown, about 10 to 15 minutes.

Halibut with Lemon Sauce (4 servings)

Zest of 3 lemons
2 tablespoons sugar
1 tablespoon salt
1/3 cup plus 1 teaspoon freshly squeezed lemon juice
3 tablespoons chopped fresh dill
4 halibut fillets or other firm white fish (8 ounces each)
1 tablespoon olive oil
3 tablespoons butter, cut into thirds

Directions:
1. In a small bowl, combine the lemon zest, sugar, salt, 1 tablespoon lemon juice, and dill. Place fillets in a shallow, nonreactive container. Cover with lemon-dill marinade, and refrigerate 3 hours.
2. Remove fish from container; set marinade aside. Heat a large saute pan coated with olive oil. Saute fillets until golden and cooked through, about 5 minutes per side. Remove from heat; transfer fillets to a platter. Cover with aluminum foil to keep warm.

3. Turn heat to high; add reserved marinade. When it bubbles and browns, add remaining lemon juice. Cook 1 minute. Reduce heat to low. Add butter, swirling pan to melt. Remove pan from heat. Pour sauce over fillets, and serve.

Creative Breakfast Ideas

Eating breakfast everyday fuels your body with energy, helps concentration and problem-solving ability as well as promotes weight management. We all know breakfast is the most important meal of the day, so why do so many people disregard it? Here are a few quick ideas to make breakfast more appealing:

Breakfast Burrito:
½ Tbsp Smart Balance or similar
2 egg whites
¼ cup diced tomatoes
2-4 slices of avocado
5 diced jarred jalapeno slices
1 whole wheat tortilla
1 Tbsp salsa

Heat butter in pan and add the egg whites. Once they start turning white, add in the tomatoes, avocado and jalapenos. Keep stirring until the eggs are cooked thoroughly (about 3-5 minutes). Warm the tortilla and add the egg filling. Wrap it up and dip in salsa. For a vegan version, substitute black beans for the eggs. For a creamier filling, add some cheese. You can switch it up with different veggies like mushrooms, bell peppers, spinach, sprouts, carrots, or onions, too. If you don’t like the wrap idea, put it on a whole wheat English muffin or bread.

Kashi Go Lean Strawberry Flax Waffles:

These are soo good! They have a tangy and fresh strawberry taste and are a perfect size for a breakfast snack. You can get them in the freezer section in your local grocery store and they are about $2.69 per box of six.

Nutrition Facts: Serving Size: 2 Waffles (84g) Calories 160, Calories from Fat 30, Total Fat 3g, Saturated Fat 0g, Trans Fat 0g, Polyunsaturated Fat 1.5g ,Monounsaturated Fat 1g, Cholesterol 0mg, Sodium 300mg , Potassium 50mg , Total Carbohydrate 31g, Dietary Fiber 6g, Sugars 5g, Carbohydrate 20g, Protein 8g

Yogurt with cereal or granola (like a parfait):

1 6-oz container of low fat yogurt, any flavor (I like vanilla, peach and strawberry the best)
½ cup cereal or ¼ cup granola of your choice (I personally love Special K with strawberries)
Then, add some fresh fruit like strawberries and blueberries.
That’s it… very simple and very tasty.

Grab-and-Go Oatmeal* Comparisons:

I was reading this month’s Shape magazine and ran into this comparison of oatmeals. There are so many options out now, so hopefully this can help narrow down your decisions…

Starbucks Perfect Oatmeal – 140 calories and 4 grams of fiber
$2 at local Starbucks
This ready to eat breakfast has just a fraction of the fat found in the chains pastries. Request the nut medley, brown sugar, or dried fruit topping for 50-100 extra calories.

Kozy Shack Ready Grains – 210 calories and 7 grams of fiber
$2 at local grocery stores
This oatmeal is packed full of oats, barley, brown rice, low-fat milk and fruit and can be eaten hot or cold. It is also packaged in individual containers for your convenience.

Uncle Sam Instant Oatmeal with Soymilk – 160 calories and 5 grams fiber
$4 at local grocery stores
This oatmeal has heart and brain healthy omega-3 fatty acids from the ground flaxseed and is also made with soymilk powder giving it a creamy texture.

Muscle Milk ‘n Oats – 300 calories and 4 grams of fiber
$4 at local health stores
This oatmeal contains 30 grams of protein in each bowl! They come in individual packages making it easy and convenient to make in the morning.

Amy’s Multi-Grain Hot Cereal Bowl – 190 calories and 5 grams of fiber
$3 at local grocery stores
This oatmeal has a nutty taste and is made with 8 organic whole grains. This is a very convenient option because all you have to do is pop it in the microwave.
*Taken from February 2009 Shape magazine.

These aren't the beets that you remember!

Beet Chips

4 beets, scrubbed -- do not peel
1 Tbsp. olive oil
Maldon sea salt to taste

Preheat oven to 400 degrees F. Using the slicing blade of your food processor, a mandoline or a sharp knife, slice beets thinly. You want them to be the size of a potato chip. Toss with olive oil and salt. Spread evenly on a cookie sheet or jelly roll pan. Roast 45 minutes to 1 hour, turning halfway through, until crisp. Check often to make sure they don't burn.

Makes 4 servings.

For a twist on vegetables...try baked veggie chips

You can make these at home!

Baked Vegetable Chips

Yield: Makes 6 one-half cup servings (3 cups total)

The fine-slicing blade of a food processor or a mandoline is a great tool for cutting these vegetables. Serve them as you would potato chips: as a snack or as a side dish with a sandwich. Choose either a Mediterranean-style flavor or a dill-based seasoning.

Ingredients:

For the Mediterranean-style Chips:
2 tablespoons cooking oil
1/2 teaspoon garlic salt
1/4 teaspoon dried thyme, crushed
1/4 teaspoon dried oregano, crushed
1/8 teaspoon pepper
3 cups 1/4 inch thick slices peeled root vegetables such as sweet or white potatoes, parsnips, or carrots (1 pound)

For the Dill Chips:
2 tablespoons cooking oil
2 cloves garlic, minced
1/2 teaspoon dried dillweed
1/8 teaspoon salt
3 cups 1/4 inch-thick slices peeled root vegetables such as sweet or white potatoes, parsnips, or carrots (1 pound)

Directions:

For the Mediterranean-style Chips:
In a large bowl stir together the oil, garlic salt, thyme, oregano, and pepper. Add vegetable slices and toss gently till well coated. Arrange in a single layer on lightly greased baking sheets. Bake in a preheated 350 degrees F oven for 20-25 minutes, or till crisp and light golden brown. Serve warm.

For the Dill Chips:
In a large bowl stir together the oil, garlic, dillweed, and salt. Continue as directed above.

Recipe reprinted by permission of Weldon Owen. All rights reserved.

Make your own Trail Mix

Sure, you can buy trail mix in the store but it's not always affordable. Buying the ingredients separately will allow you to pick your favorite healthy ingredients and will also cost less in the long run. Make a batch ahead of time and portion out 1/4 cup at a time for an easy healthy snack that is great when you're on the go!



Ingredients:

Unsalted nuts, peanuts, cashews, or almonds
Sunflower seeds
Dried cranberries
Dried cherries
Dried apricots
Raisins
Mini chocolate chips
Mini pretzels
Multi grain Cheerios
Whole wheat Chex cereal
Granola

Directions: In a bowl, combine 1/4 cup of 8 of the above items. Choose a variety of ingredients (dried fruit, nuts, cereal, seeds, candies). Store in an airtight container. Serving size: 1/4 cup

Sticking to your Resolutions

Healthy eating is one of the top New Years Resolutions, but we all know what happens all too often with resolutions....here we will discuss some ideas for ways to stick to this year's resolutions!

1. Don't diet: Start listening to your body's internal cues for hunger and satiety and practice mindful eating. Allow some time for you to develop healthy habits that will last a lifetime. Instead of avoiding your favorite comfort foods, make room for them in small amounts once in a while. Practice choosing and preparing a variety of fresh foods including fruits, vegetables, and whole grains...this will help you to develop those long-term healthy eating habits.

2. Be realistic: You didn't gain the weight overnight, and you won't lose it (and keep it off!) overnight either. Be patient, around 1 lb. week of weight loss is realistic in order to keep it off long-term.

3. Snack: Regardless of your dietary approach to weight loss, you want to make sure you are eating every three to four hours. Doing this will keep your "metabolism up" and prevent excess fat storage and burning of your lean body mass.

4. Variety and volume: Eating foods that are nutrient dense but not energy dense will allow you to eat larger volumes of food! Examples are fruits and vegetables which are relatively low in calories but high in nutrient content (including fiber, antioxidants, vitamins, minerals). Aim for a variety of fruits and vegetables every day, and shoot for at least 3-5 servings per day. Eating fruits and vegetables that are in season is a good way to save money. Also, frozen fruits and vegetables are less expensive than fresh, provide good nutritional value, and can easily substitute for fresh produce in many recipes.

5. The 90/10 rule: It's not fun to be too strict. Allow yourself to eat less healthy foods up to 10% of the time, assuming that you are following a healthy plan for the remaining 90%.

6. Plan: Plan to go to the grocery store at least once per week. Many of the foods that make up a healthy diet (produce, dairy, whole grain breads and cereals, fish, etc.) won't last too long in the fridge or the pantry. You'll want to do a bit of advance planning for your meals (i.e. cooking ahead on Sunday night and eating leftovers for the next couple days), snacks--always be prepared with them in your purse or bag, and have some healthy frozen or packaged items on hand for days that you don't have enough time to cook.

7. Buddies: It's a lot easier for you to change your habits if your spouse or roomate is also changing with you. You'll both be accountable to each other and can even have fun with it.

8. Rewards: Reward yourself for your accomplishments! Have you been wanting a new dress or a night out on the town? Make that your reward..it will motivate you even more.

9. Motivation: A new website called http://weightview.com allows you to upload a digital image of yourself, indicate the amount of weight you would like to lose, and then emails you the adjusted image of what you would look like at your goal weight. Try it and hang it on your fridge for daily motivation!

10. Exercise: The more active you are, the more calories you will burn. Incorporating a strength training routine with cardiovascular exercise will help you reach your weight goals more quickly, when done alongside healthy eating.

Happy 2009!

Veggie Variety

If you have resolved to eat more vegetables, you know there are better choices than iceberg lettuce and potatoes. Eating a variety of veggies adds more flavor, texture, color, and nutritional value to your diet. Why not try a new vegetable this month?

Another way to eliminate dietary boredom is to try a new preparation method for an old familiar vegetable. Roasting is an easy method that works for almost any vegetable, and it will enhance a vegetable's natural sweetness. Just rinse your veggies, cut them, toss them in oil and herbs, then bake for 30-50 minutes at 400 degrees Fahrenheit.
For more info, go to: http://www.webmd.com/food-recipes/features/roasted-vegetables-recipes-tips