HEALTHY RECIPES. Oatmeal pancakes. Mango Quinoa Salad

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1 Oatmeal pancakes 2 cups old fashioned rolled oats 2 Tbsp. packed brown sugar 1 1/2 tsp baking soda 1/4 tsp. salt 1 C plain low fat yogurt 2/3 C unsweetened apple juice 2 large eggs, slightly beaten 1/2 tsp vanilla HEALTHY RECIPES Place oats, brown sugar, baking soda, and salt in food processor; pulse until the oats are finely ground. Transfer to a bowl and add the yogurt, apple juice, eggs, and vanilla; stir just until blended. Let stand 5 minutes. Spray skillet with nonstick spray and heat over medium heat until a drop of water sizzles on it. Pour the batter by 1/4 C measures onto griddle and cook until the bubbles that form on the top have burst and the undersides are golden brown, about 4 minutes. Flip and cook 3 4 minutes longer. Repeat with batter; use more nonstick spray as necessary. Mango Quinoa Salad 2 cups cooked quinoa* at room temperature, or chilled 1 14 oz can black beans, drained and rinsed 1 medium mango, peeled and diced 1 red bell pepper, diced 6 green onions, thinly sliced 1 handful chopped cilantro (about 1/2 cup) 4 tablespoons red wine vinegar 3 tablespoons extra virgin olive oil 1 2 tablespoons fresh lime juice kosher salt freshly cracked black pepper *Quinoa can be cooked in water or broth. I suggest using vegetable or chicken

2 broth for enhanced flavor, but plain water works great too. Place cooked quinoa in a large bowl. Add mango, red pepper, green onion, black beans, and cilantro. In a small bowl combine vinegar, olive oil, and lime juice. Whisk until smooth and pour on top of salad. Toss to combine and add salt and pepper to taste. Chill for at least one hour before serving. Slow-Cooker Chili Chicken Tacos 2 lbs. chicken breasts (I only used 2 breasts) 4 cloves garlic, thinly sliced 1/2 cup salsa 1 2 Tbsp. chipotle peppers in adobo sauce (in the Mexican section of Smith's or WalMart), chopped 1 Tbsp. chili powder 1 tsp. coarse salt and pepper 8 taco shells (but you could use flour or corn tortillas) 1 can corn, drained 1 can black beans, rinsed Place chicken in slow cooker. Add garlic, salsa, peppers, chili powder, salt and pepper, corn and black beans. Cover and cook on high 4 hours (or low 8 hours). Shred chicken. Fruit and Spinach Smoothie 1 cup water or lowfat milk 1 banana 1 cup frozen berries/fruit, any kind or a mixture (strawberries, raspberries, blueberries, blackberries, peaches, etc.) 1 cup vanilla yogurt 1 cup fresh spinach leaves 1 tbsp. ground flaxseed (optional) Blend together and serve immediately. Enjoy! Garlic and Chive Mashed Sweet Potatoes 1 head of garlic 1/4 teaspoon extra virgin olive oil Salt to taste Ground black pepper to taste

3 2 pounds sweet potatoes, peeled and cut into 1" chunks 3 tablespoons fat free sour cream 1 tablespoon fat free milk 3 and 1/2 tablespoons chopped fresh chives + 1/2 tablespoon for garnish Preheat the oven to 400 F. On a cutting board, slice 1/4 off the stem end of the garlic bulb to expose the tops of the cloves. Place the bulb, cut side up, on an 8 x 8 piece of aluminum foil. Spoon the oil over the cut side. Season lightly with salt and pepper. Wrap the foil to seal tightly. Bake, for about 45 minutes, or until the cloves are tender when pierced with a sharp knife. Let stand for 5 minutes to cool slightly. Squeeze the garlic cloves from their skins into a small bowl. Smash with the back of a spoon. Set aside. Cook the potatoes in a pot of boiling salted water, for minutes, or until tender when pierced with a sharp knife. Drain and transfer to a medium mixing bowl. In a small microwaveable bowl, combine the sour cream and milk. Microwave on high power for about 1 minute, or until just warm. Add the milk mixture, the garlic, and 3 1/2 tablespoons of chives to the potatoes. Beat with an electric mixer fitted with beaters until fluffy. Season to taste with salt and pepper. Serve immediately, garnished with the remaining 1/2 tablespoon chives. Black Bean and Corn Chunky Salsa 1 (15 oz) can corn, drained 1 c fresh chopped cilantro ½ c chopped red onion 1 large chopped tomato 2 jalapenos, seeded and diced 1 chopped red bell pepper 2 t fresh garlic, minced 1 (15 oz) can black beans, drained and rinsed 2 large avocados, peeled and cut into ½ inch pieces Dressing: 1 t salt ¾ t cumin 6 T fresh lime juice 2 T olive oil 2 T vinegar

4 Place dressing ingredients in a small bowl, mix until blended. Set aside. If you want it to have a kick to it add a few of the seeds from the jalapenos. Be careful, though, in adding too many. Combine all other ingredients into a large bowl except avocado. Mix well. Add dressing and mix until ingredients are well coated. Add avocados, toss gently to combine. Serve immediately or refrigerate up to 6 hours. Serve with tortilla chips. Veggie Enchiladas 1 onion, diced 1 red pepper, slice 2 jalapeno peppers, diced 4 portobello mushrooms, diced into small pieces 1 cup of frozen corn, thawed and drained 2 (15oz) cans of enchilada sauce 2 cups fresh salsa 2 cups of shredded Mexi blend cheese (low fat or nonfat, if you prefer) 2 (15oz) cans of black beans, rinsed and drained 1 bag of fresh spinach 1/2 cup fresh cilantro 1 lime 6 large tortillas Salt and Pepper to taste Instructions 1. Preheat oven to 400 degrees. In a large skillet, add a tablespoon of oil and cook the onions and peppers until the onions are translucent and the peppers are just starting to get tender; set them aside in a large bowl. 2. Add another tablespoon of oil and cook the mushrooms completely, and in a large bowl combine: corn, black beans, and spinach. Season with salt and pepper. 3. Add in 1 can of enchilada sauce and 1 cup of fresh salsa into the mix and stir to combine. 4. In a 9x13 pan, mix half of the remaining enchilada sauce and fresh salsa on the bottom of the dish. 5. Add 1/2 cup of the vegetable mixture into each tortilla and roll them up seam side down into the pan. 6. Top with the remaining enchilada sauce and salsa and sprinkle with the cheese. 7. Bake for minutes. 8. Top with the rest of the veggie mixture, add fresh cilantro, and sprinkle with lime.

5 Honey and Whole Wheat Pizza Dough 1 (.25 ounce) package active dry yeast 1 cup warm water 2 cups whole wheat flour 1/4 cup wheat germ 1 teaspoon salt 1 tablespoon honey 1. Preheat oven to 350 degrees F (175 degrees C). 2. In a small bowl, dissolve yeast in warm water. Let stand until creamy, about 10 minutes. 3. In a large bowl combine flour, wheat germ and salt. Make a well in the middle and add honey and yeast mixture. Stir well to combine. Cover and set in a warm place to rise for a few minutes. 4. Roll dough on a floured pizza pan and poke a few holes in it with a fork. 5. Bake in preheated oven for 5 to 10 minutes, or until desired crispiness is achieved. High Power Breakfast Scrambled eggs, Toast without butter, and Turkey Bacon. Lettuce Wraps Use Iceberg Lettuce instead of a tortilla to make a wrap. You can still put all of your favorite ingredients in it just taking out the tortilla makes it a lot better for you. Example: 97% Fat Free Ham, a small amount of mayo, lots of tomatoes, and a small amount of cheese. Citrus Chicken and Rice 4 Boneless Skinless Chicken Breasts 1 ¾ cup Chicken Broth ¾ cup Orange Juice 1 Medium Onion 1 Cup uncooked brown rice 3 Tbsp of Parsley Cook Chicken in skillet over medium high heat for 10 min. or until well browned on both sides. Remove Chicken from Skillet. Stir the broth, orange juice, onion, and rice in the skillet and heat to a boil. Reduce the heat to low. Cover and cook for 10 min. Return the chicken to the skillet. Cover and cook for 10 min. or until the chicken is cooked through and the rice is tender. Stir in the parsley.

6 Healthy Snack Ideas Apple slices and natural peanut butter Raw veggies (carrots, celery, broccoli, cauliflower, etc.) dipped in greek yogurt ranch dip (add a packet of ranch seasoning to plain greek yogurt) Toast with a small bit of butter, jam, or peanut butter Smoothies Baked chips with fresh salsa Yogurt and granola, with or without some fresh fruit Applesauce Air popped popcorn Celery sticks with hummus Fresh strawberries, blueberries, slivered almonds, and dark chocolate chips Get your family involved in your healthy eating plan by having them help you prepare meals! Eating healthy can be a fun family adventure!