A Fit Nurse: healthy dinner

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Posted by Alyssa Schomaker / Friday, October 2, 2015 / No comments / clean dinners , clean eating , dinner , family , family dinner , family meals , healthy dinner , healthy family

4 Reasons for Family Meals

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB41W1XA8iONxF0DwHAup_rpjHLaoxX9nFtkiA6-l8z2qRTuHzNsZfU_2cQ94Fhy9nCdD5n-Or5Tat8351u65GsS7ZbgqB8wbMzrbV8aah4BloNQd_FXBBRFA745P-1B6YZPQQM63kOz7R/s1600/family-eating-at-the-table-619142_1280+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="4 Reasons for Family Meals" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB41W1XA8iONxF0DwHAup_rpjHLaoxX9nFtkiA6-l8z2qRTuHzNsZfU_2cQ94Fhy9nCdD5n-Or5Tat8351u65GsS7ZbgqB8wbMzrbV8aah4BloNQd_FXBBRFA745P-1B6YZPQQM63kOz7R/s1600/family-eating-at-the-table-619142_1280+%25281%2529.jpg" title="4 Reasons for Family Meals" /></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Family meals are an important part of bonding with your family. Family meals, however, often get pushed aside to accommodate other responsibilities, like sports practice, music lessons, and other extracurriculars. It’s still important to make time for family meals at least a few times each week! Here are four reasons you should consider implementing family meals into your weekly schedule!</span></span></div><b id="docs-internal-guid-1bb63a4c-24a9-4f7c-0887-693b1b5bb2ee" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Opportunity to Connect</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Families that have open communication feel more connected and happy with each other. Family meals create a great opportunity to talk to your children and spouse. Sharing thoughts and feelings and talking about everyone’s day is a great way to relieve stress and worry. Communication and support are extremely important for overall health and well-being! </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Get Active</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Another reason to make time for family meals is the opportunity to get active. When your whole family is together (how often does that happen, right?) it is a perfect time to suggest doing a family activity! Try going for a walk, a family bike ride, or tossing the football for a game of catch. This interaction will allow for some extra exercise and get feel-good endorphins moving. Instead of dessert after family meals, treat yourself to a nice calorie-burning walk. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">A Full Nutritious Meal</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">It’s difficult to know exactly what your kids are eating at school. They are likely offered a healthy school lunch, but what if they don’t eat the whole thing? Or what if they bring unhealthy snacks to school and eat those instead? With frequent family meals, you can ensure that your kids are getting the healthy nutrients that they need for growth and brain development. It also is an opportunity for you to create a delicious and healthy meal with a variety of food choices. When you cook for only yourself or your spouse, food options are limited because there are fewer people. Cooking for your whole family allows for creative food preparation and a variety of meal options. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Teach Your Kids a Valuable Skill</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Get your kids in the kitchen with you! Family meals are the perfect time to teach them the valuable life skill of cooking. Far too many kids today don’t know the first thing about cooking! It becomes problematic as they grow up because they often go for convenient and processed options that are quick. This isn’t good for their health! Getting them in the kitchen for family meals can teach them about food preparation, healthy food, and could inspire an interest in fresh, healthy foods. Learning about healthy food at a young age is likely to encourage a healthier lifestyle in the future. When they’re grown, they will be so grateful that you took the time to teach them to cook, and they will cherish those memories for a lifetime.</span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
<span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">Family meals are a great opportunity to bring health and wellness to your entire family. Family meals are really worth the effort. :) Once you get into a routine, it will be a great way to connect with your kids and teach them about healthy foods. If you are interested in support for your healthy lifestyle, <a href="http://www.afitnurse.com/" target="_blank">contact me.</a> I’d love to offer motivation and advice on your fitness journey!</span></span>

clean dinners, clean eating, dinner, family, family dinner, family meals, healthy dinner, healthy family

4 Reasons for Family Meals

Family meals are an important part of bonding with your family. Family meals, however, often get pushed aside to accommodate other responsib...

Posted by Alyssa Schomaker / Saturday, June 20, 2015 / No comments / brown rice , clean dinners , clean eating , deliciousness , diet , easy meals , fitness , food , health , healthy dinner , healthy family , meal ideas , recipe , rice bowl , vegetables

Rice Bowl Meals Your Family Will Love

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFEzPcLirFUdbc65AsgXGldMcM1PXtbctN646GU1XlgeECEfYdTY1zN-SAFxkXHMx48vUlINJ9GdL5VwE4Ve25jbc1pQ9IoBm5kPxzcwuHtZmoaOBjN1zCTC9EbZg6SngGmHExSpn4oOm-/s1600/RiceBowlBLOG+%25281%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Rice bowl with yellow squash" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFEzPcLirFUdbc65AsgXGldMcM1PXtbctN646GU1XlgeECEfYdTY1zN-SAFxkXHMx48vUlINJ9GdL5VwE4Ve25jbc1pQ9IoBm5kPxzcwuHtZmoaOBjN1zCTC9EbZg6SngGmHExSpn4oOm-/s1600/RiceBowlBLOG+%25281%2529.jpeg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">A rice bowl is a great way to pack plenty of nutritious foods into one delicious meal. With a rice bowl, you can use different ingredients to create the perfect flavor combination. They are the perfect option if you have picky eaters in your family, because they’re so simple to customize. Just cook up a big batch of brown rice or quinoa and chop up an assortment of veggies, and you’ll have all of the ingredients for a tasty meal. Here are some of my favorite ways to mix up a healthy rice bowl:</span></span></div>
<b id="docs-internal-guid-85de3eee-e8de-1d8f-07e3-aba3dc5435ea" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Start with a base of brown rice or quinoa. Brown rice is high in fiber and essential minerals like iron, zinc, magnesium, and potassium. It takes a bit longer to cook than white rice, but it is worth the wait. Brown rice has a subtle, nutty flavor. You can also substitute quinoa for rice. Quinoa is high in protein and amino acids in addition to the nutrients found in brown rice. </span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Cook as much brown rice or quinoa as you need. You can make enough for one meal, or make a large batch that you can use for several meals throughout the week. Store leftover rice or quinoa in your fridge to use whenever you want. A leftover rice bowl can also be a quick and satisfying lunch!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Burrito Rice Bowl:</span></b></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Combine some of your favorite burrito fillings for a flavorful rice bowl. Add some black beans, corn, diced tomatoes, avocado, and cilantro to your brown rice or quinoa base. Mix in a little bit of cumin, and squeeze some lime juice over the top.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Asian-Inspired Rice Bowl:</span></b></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">I love rice bowls that combine a variety of different tastes. Top your rice or quinoa with shredded cabbage, green onions, steamed broccoli, shredded carrots, and chopped cooked mushrooms. Mix in a few tablespoons of low-sodium soy sauce.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Mediterranean-Inspired Rice Bowl:</span></b></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Combine diced tomatoes, sliced roasted red pepper, spinach, olives, and feta cheese with your favorite base for a tasty rice bowl. </span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">You can customize your rice bowl even further by mixing in your favorite protein. Add grilled chicken breast, tofu, or an egg for a healthy protein boost!</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Try one or more of these rice bowl ideas the next time you’re looking for meal ideas. You can even experiment with whatever vegetables or protein you have on hand. There’s no wrong way to make a rice bowl! </span></span>

brown rice, clean dinners, clean eating, deliciousness, diet, easy meals, fitness, food, health, healthy dinner, healthy family, meal ideas, recipe, rice bowl, vegetables

Rice Bowl Meals Your Family Will Love

A rice bowl is a great way to pack plenty of nutritious foods into one delicious meal. With a rice bowl, you can use different ingredient...

Posted by Alyssa Schomaker / Friday, April 17, 2015 / No comments / chicken , fitness , health , healthy dinner , healthy pesto , healthy recipe , nutrition , pasta , pesto recipe , pizza , recipe , Summer

A Scrumptious Healthy Pesto Recipe

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtetGnsF3MQ48hzWCrG6R5RUb8m7p-CUoPgfRjls4DX27M75JAYh1iX8bNGkcHzSL10vYtncQEX4gpMzOlvbysTnUFwvN5omLPLUk6ukGvmRpksdjrJBo7Dtej5GRp95-DfMqNtYeHPDjZ/s1600/pesto.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Healthy pesto pasta with a scooping utensil." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtetGnsF3MQ48hzWCrG6R5RUb8m7p-CUoPgfRjls4DX27M75JAYh1iX8bNGkcHzSL10vYtncQEX4gpMzOlvbysTnUFwvN5omLPLUk6ukGvmRpksdjrJBo7Dtej5GRp95-DfMqNtYeHPDjZ/s1600/pesto.png" title="A Scrumptious Healthy Pesto Recipe" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Who doesn’t love some healthy pesto pizazz in their life? Healthy pesto meals are the perfect way to transition into summer. Besides that it is super scrumptious, pesto is easy to make! You can make a big batch and then freeze the extras for another meal or two. </span></span></div>
<b id="docs-internal-guid-16cc5405-b90b-cbfd-cf11-5dbc54e7bfab" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Healthy Pesto</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">2 cups packed fresh basil leaves</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">¼ cup toasted pine nuts or walnuts or cashews or almonds (so many options!)</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">¼ cup grated parmesan cheese</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">¼ cup extra-virgin olive oil</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">2 garlic cloves</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">½ teaspoon salt</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">½ teaspoon ground pepper</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Put all the dry ingredients in a food processor, and then pulse a few times. Add the oil and then process until the pesto is smooth, or to the consistency you desire. Taste it just to make sure, you can add extra of any of the ingredients to make it taste just right.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">So, what do you eat healthy pesto with? I think the better question is what </span><span style="background-color: transparent; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">don’t </span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">you eat pesto with. ;)</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Here are my favorite ways to enjoy healthy pesto:</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Sandwiches</b></span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy pesto is a healthy alternative to mayo. Just spread the pesto on the bread or wrap, and add all your favorite sandwich ingredients. Try a whole wheat wrap with pesto, turkey, spinach leaves, and tomato for a really tasty lunch!</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Pastas</b></span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Instead of a heavy white sauce, use pesto with your pasta. Healthy pesto tastes delicious when paired with </span><a href="http://www.afitnurse.com/2014/12/pasta-alternatives-for-delicious.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">pasta alternatives</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, too. Pair the pesto pasta with a </span><a href="http://www.afitnurse.com/2014/08/red-cabbage-blueberry-and-chickpea.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">red cabbage, blueberry, and chickpea salad with tahini maple dressing</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, and you’ve got yourself a meal fit for the patio.  </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Chicken</b></span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Brush the healthy pesto over raw chicken breasts, and then bake the chicken as usual. Sprinkle some fresh parmesan cheese over the pesto chicken breasts for the last 3 minutes of baking. This is a great dish to serve with grilled veggies and a glass of white wine, or grape juice for the kids.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Pizza</b></span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">You can make low-calorie pesto pizzas pretty easily. Grab some mini whole wheat tortillas and spread pesto on them. Put some fresh slices of tomato and grated parmesan cheese over the pesto and bake until the tortillas are crispy and the cheese is melted. Kids love helping out with these pizzas, so it’s a great family activity.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">What are your favorite ways to incorporate healthy pesto into your meals? I’d love to hear them! Write a comment below, or post to </span><a href="https://www.facebook.com/Afitnurse" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">my Facebook page</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> with your ideas!  </span></span>

chicken, fitness, health, healthy dinner, healthy pesto, healthy recipe, nutrition, pasta, pesto recipe, pizza, recipe, Summer

A Scrumptious Healthy Pesto Recipe

Who doesn’t love some healthy pesto pizazz in their life? Healthy pesto meals are the perfect way to transition into summer. Besides th...

Posted by Alyssa Schomaker / Wednesday, February 25, 2015 / No comments / chicken , chicken recipe , fitness , health , healthy , healthy choices , healthy dinner , healthy foods , Healthy recipes , nutrition , Recipes

5 Different Ways To Make Tasty Chicken

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqf8EAboEBh7MkW6DVklL3aMKvXDdbArPEebUAoncQq35ARZ6elCEGMYfZ8nn99yy9EWTZSRon3RtFGtTiES5l_QFbnX1vLOSdLz6uZFjk21zVaZ8Xn0awjiFaxfBrqS7xn5FKT8X6f6I9/s1600/tasty_chicken.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Tasty chicken on a cutting board with greens and a tomato. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqf8EAboEBh7MkW6DVklL3aMKvXDdbArPEebUAoncQq35ARZ6elCEGMYfZ8nn99yy9EWTZSRon3RtFGtTiES5l_QFbnX1vLOSdLz6uZFjk21zVaZ8Xn0awjiFaxfBrqS7xn5FKT8X6f6I9/s1600/tasty_chicken.png" title="Tasty chicken" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Chicken is a great source of protein and a common ingredient in family dinners. But the same old recipes can get boring, so I’ve got a few tricks to help you make tasty chicken with new twists!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><br /></span></span></h3>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Ideas For Tasty Chicken Dinners:</span></span></h3>
<span style="font-family: Arial; vertical-align: baseline;"><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; vertical-align: baseline; white-space: pre-wrap;"><b><br /></b></span></span>
<span style="font-family: Arial; vertical-align: baseline;"><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; vertical-align: baseline; white-space: pre-wrap;"><b>Salsa.</b></span><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; vertical-align: baseline; white-space: pre-wrap;"> This is a great change for tasty chicken when you crave a really fresh taste. I love making a an avocado salsa by chopping up one tomato, one avocado, cilantro and half a red onion. Just mix them up and serve on top of the chicken with a squeeze of fresh lime juice and a dash of salt and pepper. Perfect with a side of rice or salad.</span><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; vertical-align: baseline; white-space: pre-wrap;"><b><br /></b></span></span><br />
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<span style="font-family: Arial; vertical-align: baseline;"><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; vertical-align: baseline; white-space: pre-wrap;"><b>Marinade.</b></span><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; vertical-align: baseline; white-space: pre-wrap;"> A simple way to add new flavor to dinner is to use a marinade for tasty chicken preparation. Try combining the following ingredients in a ziploc bag. Then fork a few holes in the thawed chicken breasts, add to the bag and shake. Store in the refrigerator for a few hours or overnight to let the flavors sink in. Then cook as usual for great flavor.</span></span><br />
<ul><span style="color: #444444; font-family: Arial;">
<li><span style="font-size: 15px; line-height: 1.2; white-space: pre-wrap;">½ cup balsamic vinegar</span></li>
<li><span style="font-size: 15px; line-height: 1.2; white-space: pre-wrap;">3 clove garlic, minced</span></li>
<li><span style="font-size: 15px; line-height: 1.2; white-space: pre-wrap;">2 Tablespoons lemon juice</span></li>
<li><span style="font-size: 15px; line-height: 1.2; white-space: pre-wrap;">1 Tablespoon lemon zest</span></li>
<li><span style="font-size: 15px; line-height: 1.2; white-space: pre-wrap;">1 teaspoon red chili flakes</span></li>
<li><span style="font-size: 15px; line-height: 1.2; white-space: pre-wrap;">1 Tablespoon dried oregano</span></li>
<li><span style="font-size: 15px; line-height: 1.2; white-space: pre-wrap;">1 teaspoon salt</span></li>
<li><span style="font-size: 15px; line-height: 1.2; white-space: pre-wrap;">1 teaspoon pepper</span></li>
<li><span style="font-size: 15px; line-height: 1.2; white-space: pre-wrap;">½ teaspoon onion powder </span></li>
</span></ul>
<span style="font-family: Arial; vertical-align: baseline;"><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; vertical-align: baseline; white-space: pre-wrap;"><b><br /></b></span></span>
<span style="font-family: Arial; vertical-align: baseline;"><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; vertical-align: baseline; white-space: pre-wrap;"><b>Dry Rub. </b></span><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; vertical-align: baseline; white-space: pre-wrap;">Give your meal a fun kick by using a spicy dry rub before cooking the tasty chicken. Mix the following dry ingredients and then rub about a teaspoon of the mixture on each thawed chicken breast. I recommend baking in the oven when using dry rub to keep all the herbs on the chicken breasts as they cook.</span></span><br />
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<li><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">1 Tablespoon ground cumin</span></li>
<li><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">3 Tablespoon paprika</span></li>
<li><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">1 Tablespoon brown sugar</span></li>
<li><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">¼ teaspoon cinnamon</span></li>
<li><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">1 teaspoon garlic powder</span></li>
<li><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">½ teaspoon salt</span></li>
<li><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">½ teaspoon cayenne pepper</span></li>
</ul>
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<span style="font-family: Arial; vertical-align: baseline;"><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; vertical-align: baseline; white-space: pre-wrap;"><b><br /></b></span></span>
<span style="font-family: Arial; vertical-align: baseline;"><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; vertical-align: baseline; white-space: pre-wrap;"><b>Lettuce Wrap.</b></span><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; vertical-align: baseline; white-space: pre-wrap;"> Well, this is a simple one but it really freshens up a chicken meal! Put chicken, peppers, onions, avocado, salt, pepper, turkey bacon and any other of your favorite sandwich ingredients into a large leaf lettuce. Roll up and enjoy! </span><span style="color: #444444;"><span style="font-family: Arial; vertical-align: baseline;"><br /><span style="font-size: 15px; line-height: 18px; white-space: pre-wrap;"><br /></span></span></span><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; vertical-align: baseline; white-space: pre-wrap;"><b>Sauce.</b></span><span style="color: #444444; font-family: Arial; font-size: 15px; line-height: 1.2; vertical-align: baseline; white-space: pre-wrap;"> A great way to make tasty chicken and efficiently use your time is to make a delicious sauce while you cook the chicken breasts. Try this great recipe for barbeque sauce to serve over grilled chicken:</span></span></div>
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<li><span style="color: #444444; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">1 (6 oz) can of tomato paste</span></li>
<li><span style="color: #444444; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">1 ½ tablespoons cider vinegar</span></li>
<li><span style="color: #444444; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">2 tablespoons Worcestershire sauce</span></li>
<li><span style="color: #444444; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">1 tablespoons pure maple syrup</span></li>
<li><span style="color: #444444; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">1 tablespoon honey</span></li>
<li><span style="color: #444444; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">½ teaspoon garlic powder</span></li>
<li><span style="color: #444444; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">½ teaspoon onion powder</span></li>
<li><span style="color: #444444; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">½  teaspoon sea salt</span></li>
<li><span style="color: #444444; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">½ teaspoon red pepper flakes</span></li>
<li><span style="color: #444444; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">1 teaspoon paprika</span></li>
<li><span style="color: #444444; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">¼ teaspoon all spice</span></li>
<li><span style="color: #444444; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">½ cup water</span></li>
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<span style="font-family: Arial; vertical-align: baseline;"><span style="color: #444444; font-size: 15px; line-height: 1.2; white-space: pre-wrap;">Bring to a boil and let simmer for 20 minutes or until desired consistency, then serve over chicken breasts. I like serving this with a fresh side salad! </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><br /></span></span>
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">I hope these tasty chicken ideas have re-kindled or sparked your love for chicken. Experiment with flavor and spruce up your chicken dinners with these ideas, and make up some of your own! </span></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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chicken, chicken recipe, fitness, health, healthy, healthy choices, healthy dinner, healthy foods, Healthy recipes, nutrition, Recipes

5 Different Ways To Make Tasty Chicken

Chicken is a great source of protein and a common ingredient in family dinners. But the same old recipes can get boring, so I’ve got a ...

Posted by Alyssa Schomaker / Saturday, November 29, 2014 / No comments / clean eating , easy meals , fitness , health recipe , healthy dinner , healthy eating , nutrition , Recipes , tuna , tuna recipe

Easy Tuna Recipes

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWtXoM1uE7qkXjo4XJisX47Lc6VL4oujXdkGCn98ktcFl8IRKxw7OD8AfIhyphenhyphencty2HkVAt5BbybUytzSRLKNhNtUhB0zad9PC81ojqDyJVVkOERhwYFL6Qy4343oMFhN_y074C-MSpo-Wmy/s1600/tuna.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Tuna over greens - a simple tuna recipe. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWtXoM1uE7qkXjo4XJisX47Lc6VL4oujXdkGCn98ktcFl8IRKxw7OD8AfIhyphenhyphencty2HkVAt5BbybUytzSRLKNhNtUhB0zad9PC81ojqDyJVVkOERhwYFL6Qy4343oMFhN_y074C-MSpo-Wmy/s1600/tuna.png" title="Tuna recipes. " /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Hey guys! Let’s talk about tuna. Tuna has some great nutritional benefits, so I wanted to share a few easy tuna recipes with you and explain some of the health benefits. Tuna contains omega-3 fatty acids which reduce inflammation in your body and can reduce the risk of heart disease, cancer and arthritis. Niacin is a B-vitamin found in tuna that can help with the health of the digestive system, skin and nerves. Tuna is also a source of vitamin B12, which supports the functioning of the brain and can help turn food into usable energy.</span></span></div>
<b id="docs-internal-guid-4174389f-c3fe-0273-78ab-3467af8dac54" style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Canned tuna contains mercury which can cause nervous system damage, so it is a good idea to limit how much you eat if it is canned. One of the easy tuna recipes listed below uses canned tuna, but you can also bake and pull apart a fillet if you’d rather not use the canned. Albacore, or white tuna, contains more omega-3 vitamins but has a higher mercury level. Skipjack, or light tuna, contains less mercury so you can eat more of it. According to the Natural Resources Defense Council, it is safe to eat one serving of skipjack every 3-4 days and one serving of white tuna every 9-14 days. Choose a canned tuna that has “BPA free” on the label to limit your exposure to the harmful chemical found in the linings of cans. Otherwise, stick with the fresh tuna filets to avoid the potential hazards of the mercury.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Let’s get to the fun part, here are a few easy tuna recipes!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Easy tuna recipes: grilled tuna steaks</span></span></h4>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Ingredients</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">¼ cup orange juice</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">¼ cup soy sauce</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">2 Tbsp olive oil</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">1 Tbsp lemon juice</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">2 Tbsp chopped fresh parsley</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">1 clove minced garlic</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">½ tsp chopped fresh oregano</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">½ tsp ground black pepper</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">½ tsp thyme</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">4 4-oz tuna steaks </span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Directions</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">In a large dish, mix together orange juice, soy sauce, olive oil, lemon juice, parsley, garlic, oregano, pepper and thyme. Place the tuna steaks in the marinade and turn to coat, then cover and refrigerate for 30 minutes. Lightly oil grill grate and turn on to high heat. Cook steaks for 5 minutes, then turn and baste with marinade. Cook for 5 more minutes or until desired doneness.  </span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<br />
<h4 style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Easy tuna recipes: Tuna & Kelp Noodle Stir Fry</span></span></h4>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Ingredients</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">1 Tbsp refined coconut oil</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">7 ounces ahi tuna, cubed</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">½ sweet bell pepper</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">⅓ cup red onion, thinly sliced</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">2 tsp fresh ginger, grated or minced</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">2 garlic cloves, grated or minced</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">4 mushrooms, sliced</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">½ package of kelp noodles, soaked in hot water for 5 minutes</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">2 teaspoon soy sauce or tamari</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">salt and pepper</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">dash of crushed red pepper</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">¼ cup carrot, julienne-cut</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">2 Tbsp fresh cilantro </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">2 Tbsp fresh chopped scallions</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Directions</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Season cubed tuna with salt and pepper and 2 tsp of soy sauce, set aside. In large skillet or wok, add oil to skillet until melted over medium-high heat. Add bell pepper, onions mushrooms and carrots and cook for 2-3 minutes. Add garlic, ginger and kelp noodles and cook for 1-2 minutes, stirring occasionally, until onions are translucent. Add tuna to pan cook for 1-3 minutes or until desired doneness is reached. Season with soy sauce, sesame oil, crushed red pepper and fresh cilantro. Toss and serve.</span></span></div>
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<br />
<h4 style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Easy tuna recipes: Tuna Lettuce Wraps</span></span></h4>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Ingredients</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">1 can tuna</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">1 avocado</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">chopped red onion</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">salt and pepper to taste</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">½ tomato, chopped</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">1 Tbsp lemon juicce</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">lettuce</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Directions</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">In a small bowl, mix 1 can of tuna and 1 avocado with a fork until mixed. Add red onion, tomato, lemon juice and salt pepper and mix well. Wrap tuna mixture in lettuce and it’s ready to eat. Easy tuna recipes don’t get easier than that!</span></span></div>
<span style="color: #999999;"><br /></span>
<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">I hope you enjoy these easy tuna recipes, I suggest eating tuna for a meal once every 1-2 weeks to get all the health benefits. These dishes would go great with a side of fresh veggies in the summer, or cooked veggies in the chillier seasons. Enjoy!</span></span>

clean eating, easy meals, fitness, health recipe, healthy dinner, healthy eating, nutrition, Recipes, tuna, tuna recipe

Easy Tuna Recipes

Hey guys! Let’s talk about tuna. Tuna has some great nutritional benefits, so I wanted to share a few easy tuna recipes with you and expl...

Posted by Alyssa Schomaker / Monday, June 16, 2014 / No comments / 21 Day Fix , burgers , clean eating , healthy dinner , Healthy recipes , lean ground turkey

21 Day Fix, burgers, clean eating, healthy dinner, Healthy recipes, lean ground turkey

FETA BASIL TURKEY BURGERS by fifteenspatulas

Posted by Alyssa Schomaker / Tuesday, June 10, 2014 / No comments / 21 Day Fix , chicken , clean eating , healthy dinner , whole wheat pasta

<div class="hrecipe custom" style="background-color: #eeeeee; border: 1px solid rgb(221, 221, 221); font-family: Arial, Helvetica, Tahoma, sans-serif; font-size: 14px; line-height: 21px; margin: 10px 0px; padding: 20px 20px 0px;">
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<div class="separator" style="clear: both; text-align: center;">
<span style="color: #d52a4c; font-size: 24px; line-height: 36px;">Clean Eating Chicken Penne In Lemon Basil Sauce</span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1OnEjcgIn2y8hRhum-I2PwJTjyJsb_p9ISEOmVmtLvLwvgSIRsstxViuGYwfzB4j0LH8RHuBL8mi5h5u_5iRWpfTTGLFYtob3NfsWiMfhn_nfwpC17Zcl22hoJxbMzzMbsl0mupIQa19c/s1600/cleaneat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1OnEjcgIn2y8hRhum-I2PwJTjyJsb_p9ISEOmVmtLvLwvgSIRsstxViuGYwfzB4j0LH8RHuBL8mi5h5u_5iRWpfTTGLFYtob3NfsWiMfhn_nfwpC17Zcl22hoJxbMzzMbsl0mupIQa19c/s1600/cleaneat.jpg" width="214" /></a></div>
<h2 class="fn" style="color: #d52a4c; font-size: 24px; font-weight: normal; line-height: 1.5; margin: 0px 0px 10px; padding: 0px;">
<br /></h2>
<div class="summary" style="color: #534640; line-height: 1.5; padding: 0px;">
<strong></strong><em>(Makes approximately 13 servings)</em></div>
<div>
<h4 style="color: #534640; font-size: 16px; line-height: 1.5; margin: 0px 0px 10px; padding: 0px;">
Ingredients:</h4>
<ul style="margin: 0px; padding: 0px;">
<li class="ingredient" style="list-style-type: none; margin: 0px; padding: 0px;">1 pound whole wheat or whole grain pasta, cooked to package directions</li>
</ul>
<h4 style="color: #534640; font-size: 16px; line-height: 1.5; margin: 0px 0px 10px; padding: 0px;">
Chicken Ingredients:</h4>
<ul style="margin: 0px; padding: 0px;">
<li class="ingredient" style="list-style-type: none; margin: 0px; padding: 0px;">4 large chicken breasts (about 8 oz. each) – Baked as per instructions below</li>
<li class="ingredient" style="list-style-type: none; margin: 0px; padding: 0px;">1 tablespoons dried basil</li>
<li class="ingredient" style="list-style-type: none; margin: 0px; padding: 0px;">Juice of 1/2 a lemon<div class="spx_wrapper ng-scope" id="spx_reset_1" ng-controller="bootstrapCtrl" style="background-color: transparent; border: 0px; display: inline-block; font-family: 'Trebuchet MS', Helvetica, sans-serif; line-height: normal; margin: 0px 0px 0px 4px; padding: 0px; vertical-align: baseline; visibility: visible;">
<div class="ng-scope" ng-controller="staticCtrl" spx-style="cursor:pointer;padding:0;margin:0;text-indent:0px;" style="background-color: transparent; border: 0px; box-sizing: content-box; cursor: pointer; margin: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
</div>
</li>
</ul>
<h4 style="color: #534640; font-size: 16px; line-height: 1.5; margin: 0px 0px 10px; padding: 0px;">
Sauce Ingredients:</h4>
<ul style="margin: 0px; padding: 0px;">
<li class="ingredient" style="list-style-type: none; margin: 0px; padding: 0px;">1 cup non-fat Greek yogurt</li>
<li class="ingredient" style="list-style-type: none; margin: 0px; padding: 0px;">2 tablespoons fresh lemon zest<div class="spx_wrapper ng-scope" id="spx_reset_2" ng-controller="bootstrapCtrl" style="background-color: transparent; border: 0px; display: inline-block; font-family: 'Trebuchet MS', Helvetica, sans-serif; line-height: normal; margin: 0px 0px 0px 4px; padding: 0px; vertical-align: baseline; visibility: visible;">
<div class="ng-scope" ng-controller="staticCtrl" spx-style="cursor:pointer;padding:0;margin:0;text-indent:0px;" style="background-color: transparent; border: 0px; box-sizing: content-box; cursor: pointer; margin: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
</div>
</li>
<li class="ingredient" style="list-style-type: none; margin: 0px; padding: 0px;">2 tablespoons fresh lemon juice</li>
<li class="ingredient" style="list-style-type: none; margin: 0px; padding: 0px;">1/2 cup fresh, finely chopped basil</li>
<li class="ingredient" style="list-style-type: none; margin: 0px; padding: 0px;">1 cup grated parmesan cheese</li>
<li class="ingredient" style="list-style-type: none; margin: 0px; padding: 0px;">1 teaspoon onion powder</li>
<li class="ingredient" style="list-style-type: none; margin: 0px; padding: 0px;">2 teaspoons garlic powder</li>
<li class="ingredient" style="list-style-type: none; margin: 0px; padding: 0px;">Salt to taste</li>
<li class="ingredient" style="list-style-type: none; margin: 0px; padding: 0px;">1 cup low sodium chicken broth (approximately)</li>
</ul>
<div class="spx_wrapper ng-scope" id="spx_reset_3" ng-controller="bootstrapCtrl" style="background-color: transparent; border: 0px; font-family: 'Trebuchet MS', Helvetica, sans-serif; line-height: normal; margin: 8px 0px; padding: 0px; vertical-align: baseline; visibility: visible;">
<br /></div>
</div>
<div>
<h4 style="color: #534640; font-size: 16px; line-height: 1.5; margin: 0px 0px 10px; padding: 0px;">
Directions:</h4>
<ol class="instructions" style="margin: 0px; padding: 0px;">
<li style="list-style-type: decimal; margin: 0px 0px 0px 20px; padding: 0px;">Place the chicken breasts (frozen or raw) on an ungreased cookie sheet. Sprinkle with lemon juice and top with basil. Bake at 350 F. until internal temperature reaches at least 165 F. on a meat thermometer.</li>
<li style="list-style-type: decimal; margin: 0px 0px 0px 20px; padding: 0px;">Set the pasta to cook.</li>
<li style="list-style-type: decimal; margin: 0px 0px 0px 20px; padding: 0px;">Mix all sauce ingredients together except the chicken broth.</li>
<li style="list-style-type: decimal; margin: 0px 0px 0px 20px; padding: 0px;">When the chicken is done, cut into bite sized pieces and toss into the cooked pasta. Add yogurt sauce.</li>
<li style="list-style-type: decimal; margin: 0px 0px 0px 20px; padding: 0px;">Slowly add the chicken broth to the pot, stirring constantly until the sauce reaches a consistency you like. I used approximately 1/2 cup, but you can add more or less if you like. Just get the sauce to a nice, creamy consistency.</li>
<li style="list-style-type: decimal; margin: 0px 0px 0px 20px; padding: 0px;">Pairs nicely with a dinner salad.</li>
</ol>
</div>
</div>
<div style="color: #534640; font-family: Arial, Helvetica, Tahoma, sans-serif; font-size: 14px; line-height: 21px; padding: 0px;">
<strong>Nutritional Content:</strong><br />(Data is for 1 cup)</div>
<div style="color: #534640; font-family: Arial, Helvetica, Tahoma, sans-serif; font-size: 14px; line-height: 21px; padding: 0px;">
Calories: 274<br />Total Fat: 6 gm<br />Saturated Fats: 2 gm<br />Trans Fats: 0 gm<br />Cholesterol: 40 mg<br />Sodium: 169 mg<br />Carbohydrates: 28 gm<br />Dietary fiber: 3 gm<br />Sugars: 2 gm<br />Protein: 26 gm<br />Estimated Glycemic Load: 16</div>
<span style="font-family: Arial, Helvetica, Tahoma, sans-serif; font-size: 14px; line-height: 21px;"><br />© The Gracious Pantry. All rights reserved.<br /></span>

21 Day Fix, chicken, clean eating, healthy dinner, whole wheat pasta

Clean Eating Chicken Penne In Lemon Basil Sauce (Makes approximately 13 servings) Ingredients: 1 pound whole wheat or whole...

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Posted by Alyssa Schomaker / Saturday, November 29, 2014 / No comments / clean eating , easy meals , fitness , health recipe , healthy dinner , healthy eating , nutrition , Recipes , tuna , tuna recipe

Easy Tuna Recipes

Posted by Alyssa Schomaker / Monday, June 16, 2014 / No comments / 21 Day Fix , burgers , clean eating , healthy dinner , Healthy recipes , lean ground turkey

Posted by Alyssa Schomaker / Tuesday, June 10, 2014 / No comments / 21 Day Fix , chicken , clean eating , healthy dinner , whole wheat pasta

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