Chia seeds are a powerhouse of nutrition! They are packed with fiber—with 1g of fiber for every teaspoon—and a good source of healthy fats like omega-3 fatty acids. However, an interesting fact about omega-3 fatty acids is that they come in various forms. AHA, alpha-linolenic acid, is the form found in plant oils and is converted in the body into DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which is then used by the body. Unfortunately, our bodies are not very good at this conversion process, and we must still directly consume foods high in EPA and DHA, such as cold-water fish, fortified foods or certain types of algae. Despite this, chia seeds are still a great addition to your diet; their healthy fats and fiber help you feel full and satisfied. Chia seeds are also high in protein, magnesium, phosphorus, vitamins B1, B3 and zinc.
Tag: healthy recipe
French Toast Casserole
If you are hosting overnight guests this holiday season, this recipe is a must! You can make this several days ahead of time, it’s packed with nutrition, it’s filling and maintains the sweet holiday spirit. This recipe cuts back on the cream and added sugar, while at the same time uses a whole grain loaf for added fiber, berries for vitamins and minerals, and some Greek yogurt for a protein boost!
Creamy Rutabaga Mash
It’s a carb heavy time of year and, for those who are challenged to maintain their blood sugar within healthy limits, this spells trouble. Not to worry, healthy and delicious alternatives for your holiday favorites abound, including mashed potatoes. The rutabaga is a fantastic, low-carb potato substitute. Anything a potato can do, a rutabaga can do better. French fries? Yes. Hash browns? Yes! Home fries? Definitely! And, of course, a delicious and creamy mash. You can even make a mix of potato and rutabaga if you’re feeling unsure about a complete swap. One cup of potato comes with 113 calories, 26g of carbs and 2.7g of fiber, compared to 1 cup of rutabaga, which has 53 calories, 12g of carbs and 3.2g fiber. The roasted garlic and fresh thyme add incredible flavor to the dish. This may be your new holiday favorite!
Pumpkin Chili
Chili is the ultimate comfort food for fall! It signals cool weather, family gatherings and football. This recipe is even more reminiscent of fall because it includes pumpkin. This adds a nice mild sweetness that pairs well with the spices found in chili. The thing that really makes a good chili, though, is the beans. A variety of beans adds textural interest to the dish and a ton of heart- healthy fiber, plus plant-based protein. The combination of the two in addition to the pumpkin flavor are sure to leave you feeling satisfied—both in your tummy and in your soul! If you’re looking for a little extra nutrition boost, try swapping out sour cream for plain 2% Greek yogurt as a topping, adding protein and probiotics.
Sweet and Savory Red Pepper Soup
Red peppers can make a delicious addition to any meal, but serving them roasted really brings out their sweet, rich flavor. Peppers are an excellent source of many vitamins, such as vitamin A, E, C, B6 and B9, along with minerals such as folate and manganese. The vitamin C in red peppers is something that stands out. Research shows the average red bell pepper has over 300% the daily recommended amount of vitamin C. Compare that to an average orange that has about 90% the daily recommended amount. This high vitamin C content gives red peppers a powerful antioxidative effect, which scientists are researching as a way to alleviate arthritis.
Baked Endive and Apples with Gorgonzola
Endive is a leafy green that isn’t used all that often. While several different varieties are available, Belgian endive is what’s often found in the grocery store. This veggie has a unique taste; it’s sharp and bitter when raw, but when cooked, it sweetens and develops a complex flavor. Endive is also an excellent source of vitamin A, containing 14% of your daily needs; Folate, 39%; and Manganese at 20% of daily needs. It is also high in vitamin K — at 220% of your daily values. Keep this in mind if you are on an anticoagulant (blood thinner) such as Warfarin or Eliquis. Vitamin K, which is found in many leafy greens, acts as a coagulant. That is not saying don’t eat dark leafy greens. But the important takeaway here is to eat a consistent amount of these veggies day to day, and let your doctor know if you plan on changing your intake.
Refreshing Spring Rolls with Peanut Sauce
It is HOT out, and all the hefty meats and sides that come with barbecue season can leave us feeling sluggish and tired. This recipe is a great break from that feeling. It’s light and refreshing, giving you the energy to move through the heat of summer.
Spring rolls are a great way to get in a ton of nutrition-dense veggies and include some antioxidant rich herbs like mint, cilantro or basil as well. This dish also packs in the plant-based protein and heart-healthy fats between the tofu and the peanut sauce—plus it’s so easy and fun to make!
White Bean Pizza Dip
Tomato season is coming in, and many are looking for new creative ways to use tomatoes. This bean dip is high in fiber and protein but still gives the cheesy satisfaction of pizza. This recipe would also make a great topping for grilled or baked chicken or shrimp. Pair with a fresh salad, and you have a delicious and healthy summer meal the whole family will love.
Mason Jar Soup
Meal prep can get boring — chicken with brown rice and broccoli, or some leftover dinner— same old, same old. This meal prep idea is fresh and unique and provides a healthy alternative to a classic meal you might remember from your college days: Cup o’ Noodles! … except this version is packed with nutrition.
This recipe leaves room for you to get creative with your veggies; you can really add anything you want. Have you heard the phrase “eat the rainbow” before? Every color in our veggies correlates to a different set of nutrients, and if we “eat the rainbow,” we get in a wide variety of vitamins, minerals and phytonutrients to optimize our health. I encourage you to try some new colored veggies when you make this mason jar noodle soup. Top it off with a soft-boiled egg to make this meal prep extra satisfying.
Greek Potato Salad
As summer comes along, many will be looking for healthier alternatives to summertime classics, such as a potato salad. This recipe includes nutrient-packed Mediterranean goodies such as olives, sun-dried tomatoes and dill, each containing antioxidants important to heart health. However, you may notice that some of the ingredients in this recipe come in a salty brine. The high sodium content may lead to an increase in blood pressure, so look for low sodium options when shopping for ingredients such as olives, capers and feta.