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Healthy Dessert
  What You Need:

1 pint (2 cups) low fat yogurt

1 quart fresh or frozen strawberries (unsweetened)

1 pint blueberries fresh or frozen (unsweetened)

3 tablespoons ground flax seed

½ cup granola

8 Salerno butter cookies

8 - 1 cup containers with lids
 

How to Prepare Dish:

Wash, remove leaves and dice strawberries, rinse again

Wash blueberries (Don’t handle with your hands or they will stain.)

Remove any raisins from granola

Set all 8 containers out

Put 8 blueberries and 2 tablespoons strawberries to the side

In each container put:
¼ cup yogurt
1 heaping tablespoon strawberries
1 tablespoon blueberries
1 level teaspoon flax
1 level tablespoon granola

Stir each cup well.

Put one cookie in the center of each cup

Put one blueberry in the center of each cookie

Divide the remainder of the strawberries equally among the 8 cups, by putting one piece at a time in each cup red part facing up for color.

Let stand at least 30 minutes before eating.

Keep refrigerated until ready to eat.

Nutrition Facts: 

Each container is approximately 122 calories, 4g fat, 11g sugar, 1g fiber and 3 g protein


 

Green Smoothie
  Can't get your kids to eat veggies?  Just make them a green smoothie.  You may want to put it in an opaque cup with a lid and straw to hide the color! The taste is great.  Experiment with different combinations of fruits and veggies.  Here is the basic recipe that makes 16oz.:

1 cup milk (soy, almond, rice, skim or 2%)
1 packed cup green veggies (spinach, kale, collard)
1 cup fruit (berries, melons, apple, mango, grapespineapple or mix and match any fruit)
1 teaspoon agave syrup (sweetener with low glycemic index)
1/2 frozen ripe banana (peel before freezing)
1 tablespoon ground flax seed

Put everything in a blender. Blend on high/ liquify for about a minute or until desired consistency.  Serve immediately!  You try it first.  It's really good!


Healthy Eating on a Budget
  Baked Salmon with Mixed Veggies and Toast

Yes you can eat Salmon on a budget!  Go to the frozen food section of your favorite discount store and you'll find a big variety of individually frozen fish fillets.  Some may even be seasoned already.  Just thaw according to package instructions and bake with your favorite seasonings.  I like lemon pepper and garlic pepper.  You can also find seasonings at the discount food store.  I usually spray the pan with a little cooking spray to keep the fish from sticking. Each fillet is about 3 ounces.

Mixed Veggies:  As you can see I love lots of color in my food.  I buy the red, green, orange and yellow bell peppers when they are on sale. I wash and slice them thin and put them in zip lock bags in the freezer.  I do the same with red and yellow onions.  I'm a firm believer in frozen veggies because there is less waste.  I buy them on sale and mix my own veggies because when you get the pre- mixed blends they tend to have a lot of carrots.  If  I use the pre-mixed veggies I will add more green veggies.  For the dish shown here I had one fresh yellow zucchini.  I sliced it in half length-wise, then cut it into quarter inch pieces making half circles.  I sauteed quarter cup each of onions and mixed color bell peppers in one teaspoon of olive oil in a big skillet.  When they are soft I add the fresh zucchini and a quarter cup each of frozen string beans and baby lima beans.  When they are almost done I added two cups of fresh baby spinach.  Add your favorite seasonings, fresh garlic or garlic powder to taste.  You may have to add a quarter cup of water to keep them from sticking, but you don't want them swimming in water.

Serve with one slice of multi-grain toast. cut into fourths diagonally with a teaspoon of olive oil drizzled on it.

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