Corn and Cabbage Stir-Fry

(Serves: 10)

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1 T. oil

1 lg. onion, coarsely chopped

1 med. head of cabbage, shredded

1/4 c. water

1 tsp. pepper

1 tsp. garlic powder

1 tsp. onion powder

1 tsp. seasoned salt

16 oz. bag frozen corn, yellow or white (can substitute for 2 cups fresh off the cob)

Heat oil in large skillet over medium-high heat. Sauté onions for 2 minutes. Add cabbage, water, and all seasonings. Cook, stirring occasionally, until crisp tender (about 10 minutes). Add frozen corn and cook until hot (about 5 additional minutes).

Nutrition Facts Per Serving:

Calories 90, Total fat 2g, Saturated fat 0g, Carbohydrates 16g, Fiber 4g, Protein 3g, Sodium 160mg

Note: Corn gets a bad rap, but is actually very healthy. Corn provides B vitamins (energy), fiber (digestive health), vitamin C (immunity), and an excellent antioxidant-lutein (eye health).

Tip of the Day

Add in fruit at any meal! At breakfast, add bananas or raisins to cereal or yogurt. For lunch, top a salad with apple or orange slices. At dinner, toss pineapple chunks into a stir-fry or add dried cranberries to rice pilaf.

Daily Inspiration 

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Cranberry Applesauce

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Ingredients: 

5 lbs apples, peeled, cored, and sliced

1 cup cranberries

1/2 cup brown sugar

1/2 tsp cinnamon

Juice and zest of 1 orange

1 tablespoon of water (or more if needed)

Directions: 

Combine all ingredients in a large, heavy bottomed pot. Bring mixture to a boil, and then reduce heat, stirring occasionally until apples are very soft and cranberries have burst. Mash apple sauce with a potato masher to desired consistency. Serve warm, room temp or chilled.

Brought to you by JELLY TOAST

Tip of the Day

Be active your way. Mix it up—there are endless ways to be active. They include walking, biking, dancing, martial arts, gardening, and playing ball. Try out different activities to see what you like best and to add variety.

Daily Inspiration

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Chicken and Cheese Sliders

Capsaicin in the chipotle pepper sauce helps sizzle calories

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HOW THEY FIGHT FAT Chicken and cheddar both pitch in. The protein in poultry helps burn fat, and cheese has two slenderizing perks: Calcium breaks down fat, as linoleic acids stroke metabolism.

Serves 4

Vegetable oil cooking spray

1 green bell pepper, chopped

1/2 medium red onion, chopped

2 cloves garlic, chopped

1 bone-in skinless chicken breast (about 6 oz)

1/2 cup BBQ sauce

1/4 can (7 oz) chipotle peppers in adobe sauce

8 small whole wheat buns

1/4 cup grated aged cheddar

8 cherry tomatoes, sliced

2 cups sprouts

Coat a medium saucepan with cooking spray. Cook bell peppers, onions and garlic in pan over medium heat, stirring, 3 minutes. Add chicken, BBQ sauce, chipotles and 1/4 cup water; cover and simmer until chicken reaches an internal temperature of 165, 25-30 minutes. Remove chicken from sauce; place on a plate to cool for 5 minutes. Use a fork to pull meat off bone and shred; return meat to pan and toss to coat with sauce. Heat over to 400. Open buns and set on a baking sheet covered with foil. Distribute  chicken evenly among bottom half of each pan (about 2 tbsp per bun); top each with 2 tbsp cheese. Bake until cheese melts and bubbles, 4 to 5 minutes. Top with tomatoes, sprouts and bun cap; serve immediately.

374 calories per 2 sliders, 8 g fat (2 g saturated), 52 g carbs, 8 g fiber, 27 g protein

Tip of the Day

Utilize your veggies! A fresh salsa with tomatoes, jalapenos, cilantro, and onions is a fun and yummy way to incorporate veggies into your diet. Pair low-sodium salsas with raw veggies or a small serving of whole-grain tortilla chips.

Daily Inspiration 

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Raw Swiss Chard Salad

(Serves: 4)

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1 bunch Swiss Chard, stems removed and thinly sliced

1 T. red wine vinegar

1/2 tsp. Dijon mustard

3 T. extra virgin olive oil

1 tsp. minced onion or shallot

1/4 tsp. sea salt

Freshly ground pepper to taste (about 1/4 tsp.)

1/2 c. goat cheese, crumbled

1/2 c. toasted pecans

4 ripe pears, unpeeled, sliced lengthwise

Place Swiss Chard in salad bowl. Combine red wine vinegar, Dijon mustard, extra virgin olive oil, onion or shallot, sea salt and pepper in a jar with a lid. Shake vigorously until well combined. Pour over Swiss chard and toss until leaves are well coated. Top salad with goat cheese, toasted pecans and pears

Nutrition Facts Per Serving:

Calories 400, Fat 30g, Saturated Fat 8g, Carbohydrate 29g, Fiber 7g, Protein 10g, Sodium 310mg

Note: This salad is high in folate, fiber, and vitamin E

Daily Tip

Support the bones that support you! Keep your body strong by meeting your calcium needs. Try drinking fat-free milk, calcium-fortified beverages, or eating low-fat yogurt.

Daily Inspiration

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Whole Grain Sweet Potato-Banana Muffins

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(Serves: 9)

Ingredients:

3/4 c. all-purpose flour

3/4 c. whole wheat pastry flour

1/2 c. brown sugar

2 tsp. baking powder

1/2 tsp. salt

1/2 tsp. ground cinnamon

1/2 large sweet potato, cooked, mashed (about 1/2 c.)

2 medium bananas, mashed (about 1/2 c.)

1/2 c. 1% milk

1/4 c. vegetable oil

1 large egg, beaten lightly

Directions:

Preheat oven to 400 degrees. Whisk together first six ingredients (through ground cinnamon) in a large bowl, making a well in center of mixture. Combine remaining ingredients until blended. Add to dry ingredients, stirring just until moistened. Using ice cream scoop, portion batter evenly into lined muffin pans. Bake for 15 minutes. Remove from pan immediately and let cool on wire rack

Nutrition Facts per Serving:

Calories 220, Fat 7g, Saturated Fat 1g, Carbohydrate 39g, Fiber 3g, Protein 4g, Sodium 410 mg

Tip of the Day

Families who eat together eat better! Families who eat together enjoy many healthy benefits such as sharing good conversation and being better connected. Another benefit is that kids and teens eat better. They tend to eat more vegetables, fruit and milk products and less fatty foods and soda. Make it a habit to have at least three family meals together each week. Just be sure to keep that TV off. Watching television while eating together, can cancel out those healthy eating benefits.

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Daily Inspiration X 2

 

“As your days, so shall your strength be.”

~Deuteronomy 33:25

“Consider the postage stamp: its usefulness consists in the ability to stick to one thing till it gets there.”

~ Josh Billings

Moroccan Shrimp with Spinach

 

 

 

 

 

 

 

 

 

 

 

Makes: 4 servings

Prep time: 40 minutes

Cook time: 7 minutes

Ingredients:

1/2 teaspoon ground coriander

1/2 teaspoon ground cumin

1/2 teaspoon paprika

1/4 teaspoon cayenne

pinch of ground allspice

pinch of Old Bay

1/4 teaspoon salt

1 pound large shrimp, peeled and deveined

10 ounces fresh baby spinach (Kale is a great substitute!)

3 tablespoons extra-virgin olive oil

Directions:

  1. Mix the coriander, cumin, paprika, cayenne, allspice, and 1/8 teaspoon salt in a small bowl. Place the shrimp in a large bowl, add the spice mixture and toss to coat. Cover with plastic wrap and refrigerate 30 minutes.

  2. In a large bowl, combine the spinach, oil and remaining salt. Divide spinach and shrimp evenly among four 15-by-12-inch sheets of aluminum foil. Bring the edges of each sheet together and fold tightly to seal.

  3. Heath the grill to medium high. Place packets on grill and close the cover; cook until spinach is wilted and shrimp is opaque, 5 to 7 minutes. Serve immediately.

Nutrition facts per serving:

229 calories, 25 g, protein, 4 g carbohydrates, 12 g fat (2 g saturated fat), 2 g fiber

Fitness

Tip of the Day

Your buddy helps you out! Use the buddy system when trying to reach your goal weight. Friends can support each other in efforts to get healthy.

Choose My Plate

Daily Inspiration X 2

“If any brother has a wife who is not a believer and she is willing to live with him, he must not divorce her. And if a woman has a husband who is not a believer and he is willing to live with her, she must not divorce him. For the unbelieving husband has been sanctified through his wife, and the unbelieving wife has been sanctified through her believing husband.”

~ 1 Corinthians 7:12-14

“Energy and persistence conquer all things.”

~ Benjamin Franklin

Nut Butter, Honey, and Spinach Sandwich

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(Serves: 1)

Ingredients:

  • 2 slices of hearty, whole grain bread
  • 2 tbsp of almond or peanut butter
  • 1 tbsp honey
  • 3/4 cp spinach

Directions:

  • Add nut butter to one slice of bread and honey to the other.
  • Add spinach leaves, sticking them to the butter and honey.
  • Combine sandwich, cut in half (if you choose), and ENJOY!!!

Nutrition Facts per Serving:

Calories 400, Fat 18g, Saturated Fat 4g, Carbohydrates 48g, Fiber 7g, Protein 15g, Sodium 400 mg

Note: Spinach and nut butter? Really? Yes, it sounds strange but it is super delicious, and the spinach adds a nice crunch! Try it just once, and I bet you will revamp your plain ol’ AB/PB and J. Also, adding spinach is an excellent way to increase Vitamins A and C!

Tip of the Day

The salt shaker may not be the biggest culprit when it comes to eating too much sodium. Have you taken the salt shaker off the dinner table in an attempt to get less sodium? Good for you! But the salt shaker is not the main source of sodium in our diets. Over 75% of the sodium you eat comes from processed foods, packaged foods, ready-to-eat foods, and restaurant meals. Only about 11% comes from salt you shake on at the table or add when cooking. To limit the sodium you eat, choose fewer pre-packaged ready-to-go meals and enjoy more foods that you can cook from scratch at home.

eaTipster

Daily Inspiration 

“So let’s not get tired of doing what is good.”

~ Galatians 6:9