Yield: 4 Prep time: 20 min Bake time: 30-40 min
4 bell peppers
1 tsp olive oil
¾ cup quinoa
1 celery stalk
3 green onions
½ can corn
½ can black bean
½ pound ground turkey
½ jalapeno optional
½-1 cup shredded cheddar or Mexican cheese
½ cup tomato sauce
4 tsp Cajun seasoning (can use taco seasoning)
Preheat oven to 350 degrees.
Combine ¾ cup of quinoa with 1 ½ cup water or broth, bring to a boil then reduce to a simmer and cook 15 min or until tender.
While quinoa is cooking brown turkey in a pan.
Chop celery, onions, carrot and jalapeño (if desired). Add olive oil to pan and sauté veggies for 3-5 min on medium heat. Add corn and black beans, stir and cook until warm. Reduce to low heat. Add prepared quinoa, cooked ground turkey, and seasoning. Stir. Add tomato sauce gradually until mixture is coated with tomato sauce. The mixture needs to be thick. Add cheese, as little or as much as you would like. Save some for topping the peppers when finished.
Chop tops off of bell peppers and clean.
Use non stick baking pan and stand peppers up in pan. Sprinkle a small amount of cheese in the bottoms of the peppers. Then add mixture to the peppers and top with cheese.
Bake at 350 for 30-40 min depending on softness of pepper desired.
For many, summer in Minnesota means evenings out on the boat, weekends biking through lake country, or fun getaways to the cabin. Don't let these lovely moments and great times end in feelings of remorse because of mindless snacking. Using these tips and recipes you can have fun and feel good all summer long!
When planning what you will be packing for the boat, or weekend getaway, keep balance in mind. Many individuals often grab snacks that are convenient and highly processed (such as chips and crackers) and neglect to try easy, whole food options that are rich in protein, healthy fats, and essential vitamins and minerals.
Consider some of the following suggestions for keeping a balance of nutrients in mind when planning your snacks:
Finally, check out my recipe for Watermelon, Blueberry and Spincah Salad with Feta for a fresh, colorful, and easy-to-pack, salad for a day on the boat or picnic in the park.
Coming up in March, we will celebrate National Nutrition month, with the theme, "Enjoy the Taste of Eating Right." I love this idea, because after trying all kinds of popular diets, I learned many years ago that I wasn't willing to sacrifice taste for what seemed to be "healthy."
I modified this recipe a bit to add protein and a tasty dressing. Not only is it a beautiful and yummy salad to offer your family and friends, it's packed with great nutrition. Pair this with a whole grain roll, and Voila...an easy, savory meal.
Pomegranate, pear walnut salad
9 ounces mixed greens (I used a mixture of spring greens and baby spinach)
1 pear, cut into 1-inch cubes
1/4 cup pomegranate ariels
1/2 cup chopped walnuts
1/2 cup dried cranberries
1/4 cup crumbled goat cheese
1 1/2 cups chopped chicken breast (I used 1/2 of a rotisserie chicken, chopped)
1/4 cup walnut oil
2 Tablespoons pomegranate balsamic vinegar
2 Tablespoons sugar
1. Combine the first seven ingredients in a bowl.
2. Wisk together the dressing ingredientsi in a medium bowl.
3. Toss the dressing with the salad ingredients and serve.
If someone offered you a pill that helped you feel better, lose weight, decrease inflammation, improve your skin, and prevent disease, you’d take it, right? Fortunately, you don’t need to go to your doctor for that kind of prescription. You just need to visit your grocery store and load up on these healthy (and tasty) foods.
1. Berries. These tiny morsels are full of color and packed with the highest level of antioxidants than any fresh fruit. Antioxidants are naturally occuring nutrients that protect everything from your brain to your heart by helping to protect cells from damage. Enjoy fresh or frozen varieties by adding them to your cereal, yogurt or smoothie.
2. Greek Yogurt. All types of yogurt are an excellent source of calcium, potassium, protein, zinc, and vitamins B6 and B12. What distinguishes Greek yogurt is its thick, creamy texture that provides twice the amount of protein, along with probiotic cultures and less lactose. Pair your favorite yogurt with fresh fruit and granola for a balanced, energizing breakfast or snack.
3. Oatmeal. What a better way to start off a cold morning than with a bowl of steaming oatmeal!
Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. For over 50 years, scientists have consistently proven the benefits of soluble fiber on cholesterol levels. Studies show that consuming one bowl of oatmeal, that contains 3 grams of oat fiber, per day can lower total cholesterol by 8-23%. This is significant as a reduction in one's cholesterol of even 1% correlates with a decrease in the risk of developing heart disease.
4. Olive Oil. The main type of fat in olive oil is monounsaturated fat (MUFA). Over the last 50 years,
study after study continues to demonstrate health benefits of this fat prominant in a Mediterranean diet. Benefits include decreasing the risk of cardiovascular diseases; decreasing inflammation; and, may help decrease depression. It is important to include a variety of fats in your diet, and to be mindful of eating fat in moderation.
5. Salmon. The widely studied benefits of the omega-3 fats in salmon include decreasing and preventing inflammation; improving mood and cognitive function; as well as, protecting joints and eyes from disease. With
almost 50% of the recommended daily intake of omega-3's in one 4-oz portion of salmon, it makes sense to include this in your weekly diet.
6. Broccoli. This is a staple in our house. Not only does it offer great nutritional benefits, but my kids love this veggie. Packed with many important chemicals, broccoli is high in fiber, potassium and calcium; and, offers anti-inflammatory nutrients, antioxidant nutrients, and anti-cancer nutrients to help sustain human health. Whether steamed or added to a stir fry, in less than 10 minutes, you can have a tasty addition to any meal.
7. Oranges. Many fruits and vegetables provide a good supply of vitamin C and fiber. I added oranges to this list, not only because they are in season right now and make for a tasty snack, but one orange provides over 115% of the recommended intake for vitamin C, important for boosting the immune system. They also provide phytonutrients, unique to oranges that have been found to
lower blood pressure and cholesterol.
8. Eggs. The benefits of eggs often get lost in the controversary about cholesterol. Studies have shown that dietary cholesterol in the egg yolk has no effect on blood cholesterol. Most important are several nutrients specific to both the egg yolk and egg white that help promote overall health. The protein in egg whites have been considered the most bio-available protein for the body. Egg yolks are also one of the richest dietary sources of the B-complex vitamin choline, which is associated with improved neurological function. The yolk is also an important source of vitamin D.
9. Spinach. Along with many dark green leafy vegetables, spinach contains numerous health benefits. Many unique compounds found in spinach have been shown to protect individuals against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and various cancers.
10. Water! I know, water isn't exactly a food. But it is one of the most essential nutrients in your daily intake. On average, women need 2.7 liters and men 3.4 liters of water each day (not including additional water needed to rehydrate following physical activity). Replacing the loss of fluids from your body due to evaporation, breathing, urine, etc. can help decrease headaches, control caloric intake, and decrease fatigue, improve skin health, and ensure your kidneys are working well. Your kidneys are able to do an amazing job of cleansing and eliminating your body of toxins when your fluid intake is adequate. Add sliced lemons or cucumbers to your water for a new twist. Or, try this - freeze lemon juice in ice cube trays and add a couple frozen lemon cubes to your water for refreshment.
Of course there are a number of foods that have offer important health benefits! There is great value in making sure your kitchen is stocked with a variety of food to offer you balanced nutrition. The foods highlighted here offer simple and tasty solutions (with no gimmicks) to enhance your meal planning.
Val Schonberg is a Registered, Licensed Dietitian who specializes in weight management, sports nutrition, disease