These recipes, developed and analyzed by Registered Dietitian, Leslie Langevin of Nutrition for Life in Essex, are designed to be healthy options requiring minimal prep time. Breakfast For a complete breakfast aim to have 1 serving of dairy or other protein source, 1-2 servings of whole grain and 1 serving of fruit Antioxidant Power Smoothie Start your day off to a great start with the power of antioxidants in this great tasting smoothie. ½ avocado 1 cup frozen blueberries, raspberries, strawberries or blackberries ½ cup low fat yogurt, vanilla ½ cup cranberry, blueberry juice 1) Slice avocado in half and remove from skin. (Put a little lime or lemon juice on the other half you are not using to prevent this from turning brown). Cut avocado in smaller chunks. 2) In blender add avocado, frozen berries, yogurt and juice. Blend until smooth. Serves: 1. 267 calories, 8g protein, 44g carbohydrate, 4 g monounsaturated fat, 8g fat, 2g saturated fat, 7g fiber, 100mg sodium. Egg and Veggie Scramble with Whole Wheat Toast This protein packed breakfast will keep you full till lunch. Try other vegetables for variety. The sweet corn adds a nice contrast to spinach in this dish, while spices give flavor and antioxidant power. 2 eggs (look for omega 3 and vitamin D enriched) ½ cup frozen spinach (thawed) ¼ cup sharp cheddar cheese ½ cup frozen sweet corn (thawed) ½ tsp oregano ½ tsp dried onion powder 1 slice whole wheat bread 1) Mix eggs in bowl with spinach, cheese, corn, oregano and onion powder. Add to medium hot skillet and cook, stirring continuously until done (like scrambled eggs). 2) Serve with 1 slice of whole wheat toast. Serves 1. 460 calories, 28g protein, 37g carbohydrate, 23g fat, 452mg cholesterol, 8g fiber, 702mg sodium. *If you use egg whites you can subtract 120 calories and 440mg of cholesterol.
Apple Pie Oatmeal This breakfast treat tastes like apple pie, but is a much healthier alternative and very quick to make. ½ cup dry oats ½ cup of cinnamon applesauce (like Mott s cinnamon applesauce cups) 1/3 cup water ½ tsp cinnamon ¼ cup greek vanilla yogurt 1) Mix oats, cinnamon applesauce, water and cinnamon into a microwave safe bowl. Microwave on high for 1 minute and 30 seconds. Take out and stir and microwave for another minute until oats are plumped and all extra liquid has been absorbed. 2) Serve with vanilla yogurt on top. Serves 1. 325 calories, 12g protein, 62g carbohydrate, 4g fat, 6g fiber, 42mg sodium. Granola Bar Re-invented Supplement a granola bar to help fill you up longer but still this is quick to eat and take. This is a fun alternative to toast for kids, too. 1 Nature Valley granola bar (oats and honey, cinnamon, peanut butter or chocolate) 1 Tbs peanut butter 2 Tbs raisins 1) Take the two bars and place separately on plate. Spread each half with peanut butter and sprinkle with raisins. Serves 1. 329 calories, 9g protein, 46g carbohydrate, 14g fat, 4 g fiber, 236mg sodium. Breakfast Burrito A filling and easy prep breakfast the whole family will love. Eggs area a great source of choline, which is helpful for inflammation reduction. 1 can of black beans (rinsed and drained)-save the rest in the refrigerator for another wrap or another meal (use 2 Tbs of black beans per wrap) 2 eggs 2 Tbs salsa ¼ cup lowfat Mexican blend cheese 1 whole grain tortilla 1) Scramble eggs and cook over medium heat in a skillet for 2-3 minutes until cooked through. Add to tortilla, cheese, salsa and 2 Tbs black beans. Roll up and enjoy. Serves 1. 409 calories, 24g protein, 34g carbohydrate, 21g fat, 7g fat, 1000mg sodium.
Lunch Lunch doesn t have to be a sandwich or regular salad every day! Try these quick prep lunches and be sure to add a piece of fruit And a yogurt to balance out the meal. Leftovers from dinner also make great quick lunches! Kale Vegetable Soup This soup is a powerhouse of cruciferous vegetables, antioxidants such as glutathione and is a great choice to help reduce your cancer risk while being delicious. Cook this one day and enjoy for lunch for another 3-4 days of the week. This can also be a quick dinner. 2 Tbs olive oil 1 diced onion 2 diced carrots 4 cups of chicken broth/stock (low sodium) 1 Tbs oregano 2 cups frozen broccoli 2 cups frozen cauliflower 1 can cannellini beans (rinsed and drained) 2 cups chopped kale (stem removed) 1 package of uncle ben s 90 second brown rice 1) In large soup pot, heat to medium-high and add 2 Tbs of olive oil and sauté onion, carrot together until tender and onion is translucent, about 3-4 minutes. 2) Add chicken broth, oregano, broccoli and cauliflower. Return to a simmer and then reduce heat to medium-low and simmer for 7-8 minutes. 3) Add rinsed and drained beans and kale and cook for another 5 minutes. Add brown rice and cook for 1 minute to heat through. 8 servings Serves 8 (~1 cup serving). 148 calories, 9g protein, 28g carbohydrate, 1.5g fat, 6g fiber, 200mg sodium. Green Bean Salad A new way to enjoy your green beans in a light and healthy salad! This will fill you up through the afternoon with great fiber and healthy fats. Make one batch and have for 2 lunches this week. 4 cups fresh green beans dash salt and pepper ½ cup toasted unsalted walnuts or almonds ¼ cup shredded asiago or parmesan cheese Dressing: ¼ cup olive oil 2 Tbs lemon juice ½ tsp pepper
1) Wash and prep green beans by cutting off stems. Prepare pot with steam basket and steam for 4-5 minutes until tender. (Also can microwave green beans in a glass dish with a small amount of water for 2-3 minutes) 2) Place walnuts or almonds in a skillet and toast over medium heat until you can just start to smell them about 3-4 minutes, stirring every 30 seconds. (Or purchase toasted nuts) 3) Prepare dressing by combining olive oil, lemon juice and pepper in a separate bowl. 4) Place green beans, half of dressing, half of nuts and 2 Tbs of shredded cheese into a bowl and toss together. *To save the other portion for lunch another day, put nuts, cheese and beans together and package dressing on the side to add just before serving. Serves 2. 563 calories, 11g protein, 23g carbohydrate, 47g fat, 10g fiber, 587mg sodium Tomato Mozzarella Salad This fresh salad will brighten up your day! Maple syrup in the dressing helps to hold the dressing together while adding a touch of sweetness to enhance the sweetness in the tomatoes. 12 mini mozzarella balls (bocconcini)- can purchase off of olive bar at supermarket or in small container 1 2 cup package of cherry or grape tomatoes 1 cup fresh basil leaves 4 cups spring mix greens Dressing: 2 Tbs balsamic vinegar ¼ cup olive oil ½ tsp pepper 1 Tbs maple syrup 1) Combine tomatoes and mozzarella balls. Chop up basil leaves right before serving (or pack separately to bring to work and tear over salad) 2) Combine balsamic vinegar, olive oil, pepper and maple syrup in small container and shake to combine. 3) To package salad for work, put 1 cup of mixed greens in a large container or sandwich bag. In another container add 1 cup of mixed tomatoes and mozzarella balls and a quarter of the dressing. Add 3-4 basil leaves in another sandwich bag to add at work. Combine together for lunch and enjoy! Serves 4. 381 calories, 23g protein, 12g carbohydrate, 27g fat, 2g fiber, 424mg sodium.
Roasted Red Pepper Roast Beef Sandwich Spice up your regular sandwich by adding some extras to low fat mayonnaise. This can easily be made with low sodium turkey or chicken as well. 4 oz sliced roast beef, low sodium 2 Tbs low fat mayonnaise or mayo made with olive oil 2 Tbs shredded asiago or parmesan cheese ½ tsp pepper ¼ cup roasted red peppers (purchased in a jar from the store, or if time use leftover grilled peppers) 1 thin slice of red onion 2 slices whole wheat bread 1) To assemble for work: add roast beef, onion to bread and add to one storage container. Combine cheese and mayonnaise and pepper in another small storage container. Dice red peppers and add to mayonnaise mixture. 2) When ready to eat, add dressing and peppers to sandwich. Serves 1. 575 calories, 36g protein, 70g carbohydrate, 18g fat, 11g fiber, 700 mg sodium. Sundried Tomato and Turkey Sandwich This sandwich is a fun way to add some variety to the sandwich grind. Try adding pesto for a different twist as well. 2 slices whole wheat bread 3 oz sliced low sodium deli turkey 1 Tbs diced sundried tomatoes 2 Tbs low fat mayonnaise 1 slice low fat cheddar cheese 4 slices of fresh apple (sprinkle with 1 Tbs orange juice to keep them from turning brown) 1 slice of red onion 1) Dice sundried tomatoes up small and mix with low fat mayonnaise. To package for lunch for work keep this in a separate container. 2) Slice apple and onion, and coat apple with 1 Tbs orange juice to prevent discoloration. 3) Assemble sandwich by putting turkey on bread with cheddar cheese, apple and red onion. 4) At work add dressing to sandwich and enjoy. Serves 1. 468 calories, 27g protein, 55g carbohydrate, 17g fat, 6g fiber, 900mg sodium.
Diinner To have a balanced dinner every night, aim for good plate proportions : ½ plate of vegetables or fruit, ¼ plate of starch, ¼ plate protein. Ginger Teriyaki Salmon with Snap Peas and Rice A quick fish dinner filled with heart healthy omega-3 fatty acids and a deep umami flavor from the teriyaki marinade. Try to find a low sodium marinade if possible. 1 pound piece of salmon 2 bunches of scallions ¼ cup of ginger teriyaki marinade 2 pouches of instant brown rice (uncle bens 90 second rice), or 4 cups of 10 minute brown rice cooked 1 16oz package of frozen snap peas (microwave according to package instructions) 1) Cook rice according to package instructions, or microwave brown rice for 90 seconds/package. 2) In large preheated (medium heat) skillet, place scallions on bottom of pan with a light layer of canola oil. Lay salmon on top of scallions and pour marinade on top. Cook over medium heat for 5 minutes then flip salmon and put scallions on top of salmon to finish cooking for another 5 minutes. Add a little water if your marinade is too thick. Serve scallions and fish with brown rice and cooked frozen snap peas. Serves 4. 457 calories, 32g protein, 55g carbohydrate, 12g fat, 1000mg sodium White Fish with Fruit Salsa with Green Beans and Potatoes This recipe is a fresh take on fish and almost any fruit can be made into salsa. If you are not a fish fan, use thinly sliced chicken to sauté up in a hurry. 1.5 pounds Tilapia or Grouper Filets 2 Tbs olive oil dash salt and pepper 2 Tbs lime juice Salsa: 1 diced mango or 2 diced peaches or nectarines 1 jalepeno minced ¼ onion diced small 1 Tbs lime juice 1 Tbs canola oil dash salt and pepper 4 small baked potatoes 1-16oz bag of microwaveable green beans
1) In large skillet, heat olive oil to medium-high heat. Meanwhile lightly salt and pepper fish filets. Add fish to pan and top with lime juice, cook for about 3-4 minutes per side until cooked through. 2) In a separate bowl add diced fruit, minced jalepeno, diced onion, lime juice, canola oil and a dash of salt and pepper. Stir to combine. 3) Wash and pierce potatoes with a fork. Wet a paper towel and wrap around potatoes. Microwave on high for about 5-8 minutes, turning once in the middle until potatoes are tender. 4) Microwave green beans or steam fresh vegetable, about 5 minutes. 5) Once fish is cooked top with fruit salsa and serve with potato and green beans. Serves 4. 376 calories, 26g protein, 34g carbohydrate, 15g fat, 5g fiber, 224mg sodium. Greek Wrap with Tomato Cucumber Salad This wrap and salad pairing is light, healthy, quick and a great source of monounsaturated fats, fiber and vegetarian protein. Use strong cheeses like feta to get a lot of flavor out of a small portion. 1 cup of garlic or your other favorite hummus 4 whole-wheat wraps ½ cup feta cheese ¼ cup sliced black olives 2 cups mixed greens 1 tomato diced Dressing: ¼ cup olive oil 1 Tbs basil 2 Tbs white wine vinegar 1 Tbs garlic 2 Tbs feta cheese. 1) Mix dressing by combining olive oil, basil, vinegar, garlic and feta. Set aside. 2) Assemble wraps by spreading 1/4 cup of hummus on each wrap, adding olives, greens, tomato and sprinkling with 1 Tbs dressing. Roll up and serve with tomato cucumber salad. Tomato cucumber salad: 1 large sliced tomato 1 European cucumber sliced ½ red onion sliced thinly 1) Combine tomato, cucumber and onion in large bowl. Top with remaining dressing that was being added to wraps and toss to combine. Serve with wraps. Serves 4. 447 calories, 13g protein, 41g carbohydrate, 28g fat, 10g fiber, 867mg sodium.
Tortellini with Spring Vegetables Tortellini is a great vehicle to get your family to eat their vegetables. This light springy pasta is a good source of calcium, fiber, beta-carotene and vitamin C. 1 large package of tortellini-makes about 6 cups cooked 2 zucchini 1 package (2 cups) shredded carrots 1 package (2 cups) fresh snap peas 2 Tbs minced garlic 1 Tbs basil 4 Tbs olive oil 2 Tbs lemon juice 4 Tbs parmesan cheese 1) Bring large pot of water to a boil to cook tortellini. Add tortellini and cook for 8 minutes until cooked through, drain and set aside. 2) Meanwhile, dice up zucchini. In heated skillet (medium high), add 2 Tbs olive oil, zucchini, carrots and snap peas. Cook until vegetables are tender, stirring occasionally (3-4 minutes), add garlic once vegetables are tender and cook for 1 more minute. Add lemon juice and basil and stir to coat. Add to tortellini and remaining 2 Tbs olive oil and mix thoroughly. Garnish with parmesan cheese. Serves 6 (2 cup serving). 470 calories, 19g protein, 61g carbohydrate, 17g fat, 7g fiber, 623mg sodium. Rotisserie Chicken, Mole Enchilada/Tacos with Orange Vinaigrette Salad Using rotisserie chicken is a quick way to get a flavorful base to your chicken dishes. Make sure to strip off the skin to keep it lean. This dish is high in iron, vitamin A and potassium. 1 pre-cooked rotisserie chicken 1 14oz container of red enchilada sauce 2 Tbs chocolate chips ½ tsp cinnamon 1 package of small corn tortillas (12) 1 cup pre-shredded low fat cheddar cheese 1 14oz can of vegetarian refried beans, heated through 1) Remove all skin from chicken and throw away. Take meat and break into small pieces in large bowl. 2) Mix enchilada sauce, cinnamon and chocolate chips in microwave safe bowl and microwave for 1-2 minutes until chocolate is melted, stir until thoroughly mixed. 3) Mix enchilada sauce with chicken and cheese. 4) Microwave corn tortillas on plate by covering with a wet paper towel. 5) Assemble enchiladas by placing 3 Tbs of heated beans on tortilla, then top with chicken and cheese mixture. These can be eaten like tacos to be done in 15 minutes. 6) Meanwhile mix up orange dressing, and toss with bag of pre-washed spring greens with cranberries.
For Orange Vinaigrette Side Salad: 1 bag (4 cups) of mixed greens ¼ cup dried cranberries Dressing: ¼ cup olive oil 2 Tbs orange juice 1 Tbs white wine vinegar 1 Tbs maple syrup pinch of salt and pepper 1) Mix dressing ingredients and whisk together. Toss with mixed greens and dried cranberries. *Longer version: mix only ½ of sauce with chicken. In a glass baking dish make enchiladas per directions above and place seam side down rolled up in pan. Pour remaining sauce on top and bake at 375 degrees for 15 minutes until cheese is melted. Serves 6. 534 calories, 41g protein, 48g carbohydrate, 19g fat, 9g fiber, 945mg sodium.