* 2 Tbsp. extra virgin olive oil
1. Place sliced cucumber, tomatoes, avocados, onion, and cilantro in a large salad bowl.
2. Toss with olive oil, lemon juice, salt, and pepper.
Spread one side of each slice of bread with the thin layer of coconut oil.
Layer hummus, avocado (you can also use prepared guacamole), tomato, and cheese on the non oiled side of the bread.
Place non oiled side of the second slice on top.
Coconut Mango Smoothie
1 cup mango fresh or frozen
1 medium banana
3 cups baby spinach or curly kale
8 oz unsweetened coconut water or filtered water
Place all ingredients in a blender and process on high speed until smooth.
Calories: 150; Fat: 1g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 0mg
Carbohydrates: 3g; Fiber: 6g; Protein: 3g
Oven Roasted Vegetables
1 Zucchini cut into bite-size pieces
1 summer squash cut into bite-size pieces
1 red bell pepper cut into bite-size pieces
1 yellow bell pepper cut into bite-size pieces
1 lbs fresh asparagus cut into bite-size pieces
1 red onion cut into wedges
3 Tbsp extra virgin olive oil
1 Tsp fresh thyme
1 Tsp salt
½ Tsp Freshly ground black pepper
2 Cloves garlic minced
Heat the oven to 450 F. Place the zucchini, squash, peppers, asparagus and onion in a large roasting pan. Toss with the olive oil, garlic, thyme, salt and pepper to mix and coat. Spread in a single layer in the pan. Roast for 30 minutes, stirring occasionally, unit the vegetables are lightly browned and tender.
Calories: 170; Fat: 11g; Saturated Fat: 2g; Cholesterol: 0mg
Sodium: 586mg; Carbohydrates: 15g; Fiber: 5g; Protein: 5g
Grilled Pesto Shrimp Kabob
1 Cup fresh basil chopped
1 Clove garlic
¼ cup grated fresh Parmesan cheese
3 Tbsp olive oil
1 ½ lbs Jumbo shrimp peeled and deveined
14 grape tomatoes
1 red onion cut into wedges
¼ Tsp kosher salt and fresh pepper to taste
7 Bamboo Skewers
In a food processor pulse basil, garlic, parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing. Combine raw shrimp with pesto and marinate a few hours in a bowl. Soak wooden skewers in water at least 20 minutes (or use metal ones to avoid this step). Thread shrimp, tomatoes and onion wedges onto 7 skewers. Heat an outdoor grill or indoor grill pan over medium-low heat until hot. Be sure the grates are clean and spray lightly with oil. Place the shrimp on the hot grill and cook until shrimp turns pink on the bottom, about 3-4 minutes; turn and continue cooking until shrimp is opaque and cooked through, about 3-4 minutes.
Calories: 173; Fat: 8g; Saturated Fat: 2g; Cholesterol: 150mg
Sodium: 259mg; Carbohydrates: 0g; Fiber: 1g; Protein: 21g
1 Cup onion thinly sliced
1 cup mushroom thinly sliced
1 Cup red bell pepper thinly sliced
6 Cups fresh spinach or 10 oz frozen spinach well drained and chopped
2 Large eggs
4 egg whites
1 Cup low fat ricotta cheese
¼ tsp nutmeg
Freshly ground white pepper to taste
2 sheets phyllo dough approximately 16 ½” x 12”
1 Tbsp shredded Parmesan or Pecorino cheese
Keep phyllo dough in the freezer. If frozen, thaw it in the refrigerator for 2 days before using because thawing at room temperature will cause the layers to stick together. Phyllo dough is very fragile and thin. Handle slowly and carefully. Always keep pieces you are not working with covered with a damp cloth or plastic wrap when not using, as it dries out quickly.
Preheat oven to 350. Lightly spray a skillet with nonstick cooking spray and sauté onions, mushrooms and red bell pepper until onions are translucent, about 5-8 minutes. Add 1 teaspoon water and spinach to skillet, sauté until just wilted, about 2-3 minutes. Beat eggs and egg whites in a large bowl. Gently mix in ricotta and spices. Fold in wilted spinach, onions, bell peppers and mushrooms. Place one sheet of phyllo dough in a 10 inch deep dish pie plate that has been coated with vegetable spray, with the edges of each sheet overlapping the sides of the plate. Brush 1 tablespoon of melted margarine over dough. Place another sheet over the first sheet and brush with 1 tablespoon melted margarine. Pour in egg mixture. Carefully tuck in the overhanging edges so they form a ridge around the mixture. Sprinkle Parmesan or Pecorino cheese on top of mixture.
Bake until browned and quiche is set in center, about 25 to 35 minutes. Let cool for 5 to 10 minutes before serving.
Calories: 259; Fat: 13g; Saturated Fat: 4g; Cholesterol: 114mg
Sodium: 434mg; Carbohydrates: 19g; Fiber: 5g; Protein: 20g
Pumpkin Smoothie Recipe
* Gluten Free
* Heart Healthy
Switch out that high-fat pumpkin latte for this healthy Pumpkin Smoothie. At about 50 calories per serving, this creamy smoothie is full of fabulous fall flavors and just 1 gram of fat.
* 1 can (15 oz) pumpkin purée
* 3 cups unsweetened almond milk
* ½ cup vanilla yogurt
* 1 Tbsp maple syrup
* ¼ tsp ground cinnamon plus additional for garnish
* Crumbled graham crackers for garnish
* In a freezer-safe container, freeze pumpkin puree for up to 4 hours or overnight.
* In a blender, combine the milk, yogurt, frozen pumpkin puree, maple syrup and cinnamon and blend until smooth. Serve immediately topped with additional cinnamon and graham crackers, if desired.
* 1/2 cup
Saturated Fat: 0g
Protein: 2g https://demanddeborah.org/womens-wellness/#recipe/pumpkin-smoothie
Here's how to make your holiday stuffing healthier without sacrificing taste.
What you pile on your plate during a holiday meal can wreak havoc on your waistline and your health. One of the biggest sources of fat and calories is hiding in your stuffing. Often made with loads of bread, fatty meat, butter and other calorie-laden ingredients, the stats can quickly add up. In fact, a cup of holiday stuffing can contain as much as 400 calories and more than 25 grams of fat – and that’s just one of the side dishes that will likely fill your plate!
So how do you make your holiday stuffing healthier while still making it taste great?
Here are 5 swaps that will keep your guests coming back for more:
1. Use whole grains. Whether the base of your stuffing is bread or rice, choosing whole grains is better for your health. Opt for 100% whole wheat or whole grain bread instead of white. If you prefer rice in your stuffing, substitute brown or wild rice for white rice. Mix in some quinoa or farro for added fiber and protein.
2. Select leaner meats. Using lean turkey sausage instead of pork sausage can substantially cut the fat without skimping on taste. Just a little bit of bacon or prosciutto can add loads of flavor – these meats contain saturated fat but a little goes a long way in the flavor department.
3. Ditch some of the butter. Replace a portion (or all!) of the butter in your favorite stuffing recipe with heart-healthy oil, or better yet, use chicken stock to take the place of some of the fat.
4. Add fruit, veggies and/or nuts. There are plenty of additions that can add vitamins, minerals and fiber to your stuffing. Apples, pears, cranberries, mushrooms, onions, celery, shallots, pecans, almonds and hazelnuts are just some to try. The calories add up quickly when using nuts, but they do offer health benefits.
5. Focus on herbs and spices. The way you season your stuffing has a lot to do with how good it tastes. So bump up the flavor with fresh herbs like sage, rosemary, thyme and parsley. Mix in some pepper, poultry seasoning, cinnamon or https://demanddeborah.org/womens-wellness/#article/5-tricks-to-make-delicious-healthy-stuffing
Pumpkin Spice Smoothie
Quinoa Roasted Vegetables