Recipe: Thai Broccoli Chicken Salad

Check out this flavorful salad for a simple and filling lunch, or a light supper. Chicken, fresh veggies, and fresh Asian flavors make this a tasty and satisfying meal that can be ready in minutes.

Thai Broccoli Chicken Salad
(Serves 2-4.)

Ingredients:

2 Tbsp natural peanut butter
2 tsp soy sauce
1 Tbsp lemon juice
2 Tbsp water
2 cups fresh broccoli florettes, cut small
1 cup frozen sweet peas, thawed
1/4 cup diced green onion
2 cups cooked shredded chicken
1 cup mandarin orange sections
finely shredded cabbage for serving, optional

Directions:

• In a large salad bowl, add the peanut butter, soy sauce, lemon juice and water. Whisk until smooth. If it's too thick, add more water and whisk again.
• Add to the bowl the broccoli, sweet peas, onions, and chicken and toss to combine, then add the mandarin oranges and stir gently until incorporated.
• Serve immediately. You may serve this as is or spooned on top of finely shredded cabbage.

Recipe: Quinoa Peanut Butter Cookies

Mmmm...peanut butter cookies! Crunchy quinoa makes a great addition to this classic recipe, and this is a wheat-free version if you're trying to avoid gluten. These make a tasty high-protein snack, and a great addition to any lunchbox!

Gluten-Free Quinoa Peanut Butter Cookies

Ready to bake... (Photo credit: Wikipedia)

Ingredients:

1/3 cup brown sugar
1/2 cup butter
1/2 cup peanut butter
1/2 cup honey
1 cup rice flour (add an additional 1/4 cup for high altitude cooking)
3/4 cup quinoa (1 cup for high altitude cooking)
1/4 tsp salt
1 tsp baking soda

Directions:

• Preheat oven to 350 degrees.
• Combine first four ingredients in a medium bowl and mix until creamy.
• Add remaining ingredients and mix well.
• Spoon rounded teaspoonfuls of batter onto cookie sheets and bake for 10 - 14 minutes.
• Yields up to three dozen cookies.

Recipe: Chocolate Almond Smoothie

This delicious smoothie is packed with tasty nutritious ingredients like honey, peanut butter, and cocoa powder. To add some more healthy fats to help tide you over, you can substitute coconut milk for the almond milk if you prefer. If you're a chocoholic, this is the perfect healthy breakfast!

Chocolate Almond Smoothie

Ingredients:

1 Tbsp. raw honey, warmed slightly
1/2 cup almond milk
2 Tbsp. natural peanut butter
1 medium banana
1 1/2 Tbsp. raw cocoa powder

Directions:

• Put all the ingredients in a blender and puree until smooth and frothy.

Recipe: Marshmallow Peanut Butter Popcorn - Gluten-Free

Introduce them to this one, and your kids will forget all about feeling "deprived" of gluten! This gluten-free snack makes a great dessert that will keep everyone happy on movie night, and you won't have to worry about whether there is any hidden gluten in it. Whip this one up as a special treat from time to to time, and no one will complain about missing their favorite candy or cupcakes!

Ooey Gooey Marshmallow Peanut Butter Popcorn - Gluten Free
(Serves 4-6.)

Popcorn (Photo credit: jayneandd)

Ingredients:

12 cups popped popcorn
1/2 cup butter
3/4 cup brown sugar
20 large marshmallows (gluten free)
1/4 cup peanut butter

Directions:

• Put the popped popcorn in a heat-resistant bowl; set aside.
• Put the butter, brown sugar, and marshmallows in a large pot over low heat and cook, stirring frequently, until marshmallows are melted. Add the peanut butter and continue stirring until the peanut butter dissolves - remove from heat.
• Pour the hot marshmallow mixture evenly over the popcorn, tossing several times to coat evenly.
• You can butter your hands and form popcorn into small balls for a simpler serving idea - the kids would love to help!

One-Pot Meals for Kids

If you have ever tried to cook with kids, you know the prep work can get frustrating. Kids aren't known for their patience, especially when food is involved. Any patience your kids have will fly out the window if dinner isn't on the table fast!

As your child watches you get out cutting boards, knives, colanders, beaters, cookbooks, peelers, whisks, measuring cups and spoons, pots, pans, baking sheets, etc. etc. etc., their eyes will most likely glaze over. Of course, we want our kids to learn to cook, but there has got to be an easier way, for both you and your kids.
The one pot meal is a cooking method made for kids. Having too many procedures can intimidate kids and make them want to skip the process altogether. Cooking should be fun, not frustrating.

Having a few simple one pot meals that a child can help put together is the easiest way to encourage a child to spend time in the kitchen cooking. Here is a list a couple of the easiest meals that kids can put together in one pot with ingredients that are simple to use.

Gourmet Mac-N-Cheese Pot

"Macaroni" and cheese. (Photo credit: Wikipedia)

Okay, it's really not gourmet, but your child doesn't need to know that. Start with a basic macaroni and cheese recipe. Get out a pot and prepare the mac and cheese according to the recipe. This is definitely a recipe every kid likes to make, so you're on your way already to a kid-friendly recipe.

After the mac and cheese is done, mix a frozen or canned vegetable into the mac and cheese. Frozen sweet peas work well, as does frozen broccoli. Your child may even like to try mixing in salsa and pinto beans or black beans for a Mexican macaroni and cheese dish. Just be sure your child chooses the ingredients so the dish is his or her own creation. You can stop there and serve, or you can create a cheesier version by adding more shredded cheese, or a creamier creation by adding cream cheese. And you can always stir in some shredded chicken if you want to add more protein and texture.

Ramen PB Crunch Thai Pot

It doesn't get much easier than this. Ramen noodles are turned into a delightfully delicious, and nutritious, meal with the addition of peanut butter (for protein) and veggies. Start simply by making the ramen noodles in a big pot according to package directions. You can use the flavor packets or leave them out. I recommend, however, that if you do use them, use only one.

Once the ramen noodles are done, take a tablespoon or more of good peanut butter and stir it into the hot ramen noodles. Now, here's where your child can choose other ingredients to add. If you keep cans of chop suey vegetables handy, that may be a good one to choose. Bean sprouts and water chestnuts alone would also be nice. Frozen french cut green beans or broccoli or sweet peas are all good choices. The more you let your child choose, the more likely it is that the meal will be eaten, and enjoyed.

Quinoa with Bacon and Vegetables (Photo credit: fritish)

Fluffy Veggie Pot

Instead of serving your child a vegetable or salad, which may very likely be pushed around the plate and not eaten, have your child cook up a full meal deal with veggies buried in fluffy stuff. For this dish you can choose either rice or quinoa for the 'fluff' portion of the meal. Start by cooking a pot of rice or quinoa according to directions on the box.

While the rice or quinoa is cooking, have your child choose the veggies for the pot.  Any assortment works just as long as your child gets to choose. When the quinoa or rice is done cooking, fluff it up with a fork, then toss in the veggies. It's that simple. Add seasoning to taste. If your child likes Mexican food, they might want to sprinkle in some taco seasoning and perhaps add pinto beans, corn, and some chopped tomatoes. The idea is to let your child have fun fluffing up the ingredients in the pot and then sitting down to a scrumptious bowl of healthy goodness.

We know that when we get kids involved in preparing and cooking their own meals they eat better. Try these simple one pot meals with your kids and they could start branching out on their own, looking for even more ways to create delicious meals for themselves, or maybe the whole family!

Superfood Recipe: Buttery Peanut Soup

While this one may sound a bit strange at first, if your kids are fans of peanut butter, it may quickly become a family favorite! This is also a good option for those looking to include more Omega 3s in your diet - especially if you don't like fish. Both peanuts and milk and butter from grass-fed cows contain high levels of this important fatty acid. Try this simple soup, and add some good fats back into your diet! (Be sure to use only natural peanut butter for this recipe - the kind with only peanuts and salt in it - not the fake kind full of sugar and hydrogenated oils - these are awful for your health, and they won't dissolve well in this recipe either.)

Buttery Peanut Soup
 
Ingredients:

2 Tbsp organic butter (from grass-fed cows if you can find it)
1/4 cup onion, finely diced
1/3 cup celery, finely diced
1 Tbsp flour
2 cups whole milk (from grass-fed cows; preferably organic and non-homogenized)
3/4 cup organic chicken or vegetable stock
1/2 cup natural peanut butter
1/4 tsp salt

Directions:

• In large saucepan over medium heat, add butter, onion, and celery, and cook, stirring, until vegetables soften, about 4 minutes.
• Sprinkle in flour and stir to combine.
• Slowly add milk, stirring constantly.
• Slowly add stock, stirring constantly.
• Keep stirring until mixture thickens, then remove from heat.
• Scoop about 1/2 cup of soup from saucepan and put into bowl; add peanut butter and mix until combined.
• Pour peanut butter mixture back into saucepan, stirring to combine.
• Salt to taste, adjust as needed for flavor.
• Serve warm with a sprinkling of crisp fried bacon, crunchy sprouts, or chopped peanuts.

5 Surprising Foods That Can Help You Lose Weight

If you're trying to get ready to fit into that bikini, it may surprise you to know that you don't have to give up all your favorite foods and nibble on celery sticks and carrots all day to get your metabolism going.  Many foods are thought to be fattening, when in fact they actually can help your body burn fat so you can slim down faster.  There are good reasons to re-think some of the “forbidden” foods when deciding what foods to choose for your diet.  Let's take a look at a few of these much-maligned foods to set the record straight.

Almonds

Shelled almonds (Prunus dulcis) Italiano: Mandorle sgusciate (Photo credit: Wikipedia)

Who would have thought that this small nut would have such a significant impact on weight loss? A Purdue University study showed that when compared to eating rice cakes, people who ate a handful of almonds felt fuller longer. Surprisingly, almonds are loaded with fat, but it's good fat. It's the kind of fat that your brain and body needs to function. Enjoy about 16 to 20 almonds every day to satisfy your hunger without overloading on calories. Raw almonds contain the most health benefits (and I also find them the tastiest). 

Olive Oil

A healthy intake of fats can help you lose weight. How? By controlling hunger. Fats make you feel full, and stay full longer. Monounsaturated fats are a good choice because you will keep cholesterol under control while satisfying your cravings, and olive oil fits the bill. Eliminating fats from your diet to lose weight has been a dieting standard for many years, but certain fats are essential to a healthy diet.  This concept is surprising to many long-term dieters.  But, in these modern times, science has proven that oils, if they're the right oils, provides nutrition that your body needs as well as weight loss benefits. (Which goes right along with our philosophy of eating whole, natural foods.)

Peanut Butter

Who would have guessed that a kid-friendly food could be diet friendly, too? Peanut butter is packed with niacin, which keeps the digestive system on track and prevents belly bloat. Just keep an eye on portion size because peanut butter can have a lot of fat and even sugar.  Limit yourself to no more than two tablespoons a day and be sure to pick an all-natural peanut butter so you avoid the added sugars. Real peanut butter - the kind that's good for you - contains only two ingredients: peanuts, and salt. (Unsalted varieties are also available.)

Parmigiano-Reggiano cheese, the true "parmesan" (Photo credit: Wikipedia)

Parmigiano- Reggiano Cheese

Another on the list of unexpected foods to help slim you down is a particular favorite of most foodies. This low-calorie, calcium-rich treat activates the body's fat-burning hormones, say University of Wisconsin researchers. This cheese also has a higher protein content compared to other dairy products. Consider adding this powerhouse of flavor to roasted vegetables for that little extra boost - you'll be doing something good for your body and your taste buds at the same time!

Animal Fats

What?? We've been told for so long that you have to eliminate animal fat from your diet to lose weight, that it's hard to wrap your head around this one, right?  But, new research has proven that animal fat provides some nutritional value you need and may be a better choice than other forms of fat in some cases.  (Yes, I put that in bold type because it is such a shift in mindset for many people!) Not only does fat in your food make you feel full, but certain animal fats may provide your body with some missing elements.  Even the much dreaded lard has been making a dietary come back.  Your body needs vitamin D to feel good and to function properly.  Interestingly, foods that provide vitamin D, all of which are animal foods, tend to be high in cholesterol.  What does this have to do with weight loss?  If you are not getting enough vitamin D, you will not be as active.  You will have less energy, and your bones and muscles are also going to suffer, keeping you sedentary, which is a disaster when trying to lose weight.  So, animal fats in moderation should be on your weight loss radar.

Through the years, there have been diet gurus who have pitched some pretty far-fetched ideas about weight loss.  Usually, it comes down to moderation.  Avoiding certain foods entirely, even the foods that “sound” fattening, may not be the best way to lose weight and keep it off.  It's confusing, I know.  But, give it some thought and decide for yourself which weight loss theories make sense to you. I think when you really start delving into this for yourself, and looking at the research, as well as using common sense, you'll start to clearly see that whole, natural foods are almost always good for you, in the proper balance, no matter what they are. Just stay away from processed foods, including sugar and white flour, and you'll be surprised how much better you feel, and how quickly you can slim down.

For more interesting research and recipes related to this topic, see these books:

   

Recipe - Healthy Asian Chicken Salad

Here is a delicious and healthy chicken salad recipe, full of protein, fiber, and antioxidant-rich veggies. The tangy Asian-style dressing is a healthy change from the typical creamy dressings, and will delight your taste buds with lemon, honey, and a touch of peanut butter. Makes a great lunch or light supper.

Chicken Salad (Photo credit: DaveOnFlickr)Healthy Asian Chicken Salad
(Serves 2 as a main dish, or 4 as a side.)

Ingredients:
2 cups cooked chicken, shredded
3 tomatoes, chopped
1 can (14oz) black beans, rinsed and drained
1 can (14oz) corn, rinsed and drained
½ cup cucumber, diced
1 head Romaine lettuce, washed and chopped

Dressing:
3 tbsp peanut butter (creamy)
¼ cup fresh parsley
1/3 extra-virgin olive oil
Juice of 1 lemon
1 tbsp honey
2 garlic cloves, finely minced
Salt and pepper

Instructions:
Place chicken, tomatoes, black beans, corn, cucumber and chopped lettuce into a large salad bowl and combine.

Add all dressing ingredients in a food processor and blend until smooth. Pour over the chicken salad mixture, and toss. Serve with warm pita bread if desired.

Snack Recipe-Peanut Butter and Apricot Balls

Here is a fun recipe the kids will love! Combining dried fruit with peanut butter provides protein and fiber, making it a filling snack as well as a tasty one. If your little ones get feisty with too many sweets, feel free to omit the sugar - the dried fruit will make it sweet enough anyway.

Image via WikipediaPeanut Butter and Apricot Balls
Yields about 20

Ingredients:
¼ cup low-fat granola
¼ cup dried apricots, chopped
¼ cup sultanas (or chopped raisins)
¼ cup shredded carrots
¾ cup smooth natural peanut butter (avoid the ones like Jif, which are full of sugar and processed oils)
2 tbsp soft brown sugar

Instructions:

• In a mixing bowl, combine the granola, sugar, sultanas, apricots and carrots. 
• Add in the peanut butter, a bit at a time, and mix in well. 
• Chill the mixture in the fridge overnight to set. 
• Next day, form into about 20 balls and place in the fridge for a few hours to chill.

Makes a delicious and healthy snack for the whole family.

Healthy Lunches with Style

Lunch is an important meal in your day, so don’t skip it, even if you are tempted to do so. Many people believe that eating a big breakfast means that lunch is unnecessary, but that’s simply not the case. When you don’t eat lunch, you are more likely to snack during the day on unhealthy foods or overeat at suppertime. Your body also becomes depleted of nutrients when you skip lunch, so it s better for you to always eat lunch, even if it means making a bit of extra free time available in your day. However, there are ways in which you can ensure that your lunch is fairly healthy, no matter what your specific needs.

Image by A30_Tsitika via FlickrIf you are at work or school over lunchtime, you can save lots of money by carrying a lunch rather than grabbing lunch from a fast food restaurant or other food source. (I bring a lunch to work 90% of the time. It may seem a hassle to plan in advance, but once you get in the habit, it will just be part of the routine, and not a bother at all. I usually cook only 2-3 times per week, and use leftovers for lunches all week long.) Your own meals will also be more nutritious and, in many cases, tastier. If you are not a morning person, packing a lunch doesn’t mean that you have to wake up earlier to prepare this. Simply pack it the night before. There are many healthy food choices available to help you pack a lunch that will be the envy of your coworkers. Even a piece of fruit and a peanut butter and jelly sandwich (with all-fruit jelly, and all-natural peanut butter) on whole grain bread can make a tasty lunch that gives you energy throughout your afternoon, and it only takes a couple of minutes to throw together.

You can also consider stopping at a supermarket and picking up frozen meals for lunch as well. This option is sometimes a bit more expensive than making and packing your own lunch, but it can still be fairly inexpensive. Remember to look at the packaging to determine the best frozen meals for you. Some are not made for those looking for a healthy diet, and although they may taste good, they will be full of preservatives and calories, trans fats, artificial ingredients, and other things that you really don't want in your body. (We always recommend a from-scratch lunch whenever possible, but if you're in a pinch, it may be possible to find a decent frozen meal - just be sure to check the ingredients before purchasing!)

You can also stock your desk at work with healthy lunch choices in order to save time. Lots of foods come in non-perishable varieties, which can easily fit into your desk and be microwaved with water when it comes time to eat lunch. Try soups, pretzels, crackers with peanut butter, cereal bars, or instant oatmeal for lunchtime at the office.

Image by Inspired RD via Flickr

When you have to eat out, such as if you are meeting an associate or client for lunch, make healthy food choices. Avoid skipping lunch altogether just to have a meeting. Instead, see if your company will chip in to pay for the client’s meal. Usually, companies are more than happy to reimburse you or provide a company credit card or tab information. Good choices for lunch include light meals, like wraps, sandwiches with wheat bread and light on the spreads, salads, and fruit. Avoid fast food, pizza, and bulky meals, like pasta for lunch, unless you plan to be very active during the afternoon at work, as these will weigh you down and make you sluggish and low energy late in the afternoon. 

With a little planning and forethought, you can make a healthy lunch a habit, and feed your body well throughout the day.

Related Articles on Making Healthy Lunches:

• Brown-Bagging Your Way To a Healthier Lunch (fitsugar.com)
• Pack a Healthy Lunch For the Kids - and You (fitsugar.com)
• 3 Fast Ways How To Pack A Healthy Lunch (fitnesstroop.com)
• Healthy Vegetarian Meals: Breakfasts, Lunches and Suppers (brighthub.com)