Need an excuse to indulge in some hot chocolate? You can thank me later! Chocolate has been consumed as a health food since we started eating. It’s high in antioxidants, flavonoids that help protect your heart, and vitamins and minerals such at magnesium, zinc, potassium, iron and selenium. According to a meta-analysis of 13 studies, consuming chocolate significantly reduced serum triglycerides when compared to a control. Other markers for heart health, such as blood pressure and cholesterol, did not show improved outcomes, but did not show worse outcomes either. So why not eat more chocolate? We typically add lots of fat and sugar to our chocolate. If you’re a chocolate lover, we recommend that you go for 70% cocoa or darker and be mindful of the fat and added sugar!
Tag: recipes
Turkey Soup
Looking for something to do with leftover turkey? Making a soup is a great way extract all the nutritional goodies out of that bird, leaving you with a soup base that is deeply nourishing both for the body and soul! When you make a broth from the turkey carcass, you’ll be getting nutrients such as collagen, an important component for maintaining the health of your skin, tendons and other connective tissues, along with vitamin A, vitamin K2, zinc, calcium, manganese and selenium. If it’s too soon for more turkey, this soup can keep in the freezer for 3 months.
Edamame Salad with Citrus Sesame Dressing
Maybe you’ve heard about the health benefits of soy. It’s a protein-packed nutrition bomb, loaded with flavonoids that may help reduce the incidence of cancers and rich in fiber and other vitamin and minerals. But tofu just sounds really unappealing. Try some edamame! This is the whole soybean, which comes in pods similar to peas, with a firm texture that makes a great addition to salads, pastas, casseroles or even just on its own.
Mushroom Polenta Porridge
Polenta makes a great savory breakfast base. Top with any sauteed veggies you’d like, a sprinkle of cheese and runny egg or maybe fresh, juicy slice of tomato. Polenta is simply a type of cornmeal you can make into a porridge, like in this recipe, or it can be made thick so that you can slice it and pan fry or grill it. You can make the recipe with just polenta (use ¾ cup) but in this version, some of the corn was taken out substituted for flax meal. This lowers the carbs a little bit while adding fiber and more heart-healthy fats. Small, healthy changes like this add up over time! This is a great alternative to oatmeal.
Buffalo Chicken Zucchini Burgers
Swapping out ground beef for chicken in a burger will not only cut out saturated fat, but it will be lower in calories. If you are looking for a healthier alternative to a beef burger, this buffalo chicken burger recipe is for you!
Barbecue Ranch Chicken Quinoa Bowls
If you have a slow cooker and love barbecue chicken, this recipe will be right up your alley! This barbecue chicken quinoa bowl is not only beautiful but it has lots of nutritional value and fiber!
Chicken Enchilada Soup
If you are craving enchiladas but want to try a healthier option, opt for this enchilada soup recipe that is full of protein, fiber and spice!
Mediterranean Chicken Skillet
A one-pot dinner makes for easy cleanup, and this is a chicken recipe the whole family will love!
Cauliflower Tikka Masala
Love Tikka Masala, but want to lighten it up? Try this vegetarian version with cauliflower! Pair with your favorite whole grain rice to increase the fiber.
Lemon Vinaigrette
If you haven’t tried to make your own dressing before, this is a great one to try. Making your own dressing from fresh ingredients like lemon and garlic packs a flavorful punch, and you don’t have to only use it for leafy greens; try on roasted potatoes, asparagus or carrots to boost the flavor!