Recipe: Feta Bean Dip

This flavorful dip is packed with protein, so it makes a great, healthy snack for busy kids to munch on between school and sports activities. It only takes a few minutes to put together, and is great when made a few hours ahead so the flavors can meld.

Purely Perfect Feta Bean Dip
Ingredients:

1 can (15 oz) (or 1 1/2 cups cooked) Navy beans, drained and rinsed well
1/2 cup plain yogurt
1/4 cup sour cream
1/2 cup crumbled feta cheese
1 Tbsp lemon juice
1 garlic clove, grated
1/2 tsp salt
1/2 tsp black pepper
dash cumin
3/4 cup fresh herbs, your choice mixture of parsley, dill, and chives

Directions:

• Get out your food processor or blender. (I like the Ninja - it will whip this up for you in about 30 seconds.)
• Put everything in the vessel and hit puree, pulsing until mixture is smooth.
• Scoop out into a bowl, cover with plastic and refrigerate for at least 30 minutes before serving.
• Serve with vegetables as a dip for a healthy snack or light lunch or dinner. You may also use as a spread on hearty crackers.

Fast Nutritious Meals for the Family On The Go

Let's face it - for most people, the sit down meal at 5 o'clock just isn't going to happen at your house tonight, or most nights, or maybe any night. Unfortunately, in today's busy world, a typical family evening may not see all the family members together until it's time to say goodnight. Between work, school, sports, clubs, music, and other activities, we are on the go from sun-up to sun-down, and beyond.

This frenzied lifestyle doesn't do anything for your health, and before you know it, nutrition has taken a back seat. If most days are spent taking one or more trips through the drive-thru fast food joint or calling in for pizza delivery, you know no one is eating a balanced diet. This is detrimental to your family's health and happiness. But, is there a way to change this?

Actually, there is. Let's take a look at some suggestions for having nutritious food ready and waiting for your frenzied family to grab and go.

Wrap It Up

Tasty wraps are healthy & portable. (Photo credit: Wikipedia)

This is one meal that satisfies everyone and is so easy to make and to store. Keep the ingredients simple, and don't use anything like lettuce, cucumbers, or tomatoes, or other things that wilt or get watery if you want the wraps to last for a while.

Use good whole grain, sundried tomato, or spinach tortillas. Spread hummus in the middle and top with shredded cooked chicken, black beans, or other protein like fish or tofu. You can include chopped bell peppers or celery, or cooked brown rice or quinoa. Just remember, if you want the wraps to last, limit the vegetables to non-runny kinds. Wrap these up into burrito shapes, then wrap tightly in plastic wrap. You may want to wrap them up again in aluminum foil to make them easier to transport.

You can make these up the evening before and refrigerate overnight, then grab and go in the morning!

Chicken Bites

Make a big batch of chicken fingers and store them in the refrigerator for an easy, protein rich meal. But, you don't just want a bowl of chicken sitting there. Create small grab-and-go meals that are fast and nutritious.
Most kids like to dip chicken in dressing of some sort. Make your own healthier version of Ranch style dip using yogurt or sour cream and lots of herbs. You may also like to make some spicy salsa style dip with fresh tomatoes. When you package up your homemade chicken fingers with a couple dips alongside, this fast food seems more like a meal. Don't forget to include a biscuit and your kid-on-the-run will have a full tummy in no time.

Black beans are a quick protein source. (Photo credit: Wikipedia)

Tex Mex Meal

Black beans are an excellent source of nutrition that can be used in countless ways to make a fast meal. For example, expand the classic black bean dip you might enjoy at a Mexican restaurant to a more filling dish.

Lightly smash some rinsed black beans in a big bowl, add diced tomatoes, salsa, corn, chopped avocado, onion, and any other ingredients that sound good to you. Mix and chill. Divide the dip into little bowls, then package up with a couple handfuls of good whole wheat or whole grain corn tortilla chips. Remember, black beans are loaded with protein and dietary fiber, so even though this dish is often considered a snack, with all that goodness going on in there, it is really a full-meal-deal.

Those are just three nutritious dishes that you can have ready and waiting for your busy family to grab anytime, day or night. It just goes to show you that you don't have to miss out on nutrition no matter how busy your family gets!

Recipe: Albacore Asian Stir Fry

Serve this quick and simple stir-fry for a delicious healthy lunch or dinner. It's easy and only takes a few minutes to make, but is full of nutrition. Remember to choose lots of colorful, healthy veggies, and if you have time to cut them up yourself that's great, but frozen is also fine if not - just make sure your mix contains a lot of color for maximum health benefits!

Albacore Asian Stir Fry
(Serves 4-6.)

Stir-frying vegetables. (Photo credit: Wikipedia)

Ingredients:

2 cans (5 oz ea) good quality white albacore tuna packed in water
coconut oil or other high-heat oil for cooking
1 small sweet onion, cut into thin strips
2 garlic cloves, minced
1 bag (16 oz) frozen stir-fry vegetables (or any combo you like)
2 Tbsp soy sauce
1 lemon, juiced
hot cooked brown rice for serving
optional; sliced almonds

Directions:

• Drain the albacore tuna well and set aside.
• Heat oil in large skillet or wok until very hot.
• Add the onion, stirring quickly for just 1 minute, then add garlic, stir quickly for just 30 seconds, then add frozen vegetables and cook, stirring until vegetables thaw and soften, about 3 to 5 minutes. Keep the heat as high as possible during this cooking process.
• When vegetables are tender, stir in the soy sauce and lemon juice, then add the albacore, remove the wok from the heat, and stir GENTLY to combine.
• Serve over hot cooked brown rice and top with sliced almonds if you like.

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.

A Healthier Eating Guide to What's On Your Plate

There has been much debate over the validity and usefulness of the new food guideline called MyPlate. Developed to replace, or at least augment, MyPyramid, MyPlate continues the personal approach (My), but dialed the complexity back several notches. This was intended to provide a more easily understood diagram, especially targeting children. With the simple diagram of a plate and cup divided between five food groups, children could take part in their own healthy eating patterns.

As simple concepts go, this is great. But, it leaves a lot of questions unanswered. Where are the oils? What kind of grains should you eat? Are any proteins a good choice? Is milk necessary at every meal - or at all?

By just putting a little more thought into the MyPlate graphic, we can come up with a more detailed nutritional guide. Let's take a look at the divided plate and see how we can improve it.

Vegetables

A variety of healthy foods. (Photo credit: Wikipedia)

Divide your plate in half, and fill most of that half with very colorful vegetables. Bright colors equal nutrient rich foods. Do not include white potatoes in this portion of your plate, unless it's a small amount. Better yet, make those potatoes sweet potatoes. Remember, it's all about the color! Also, be sure to choose organic wherever possible. Check out the "Dirty Dozen" to find out which veggies and fruits you should always buy organic.

Fruits

Fill the rest of that half of your plate with brightly colored fruits and berries. You want to choose a wide variety of colors in order to receive lots of nutrients. Bananas and apples are good, but they are not colorful. Branch out beyond these familiar fruits and explore all the colors you can find. Remember, frozen fruit and berries are a healthy option.

Whole Grains

You'll notice we changed the name from the MyPlate group called 'grains.' We want grains to be whole and as unrefined as possible. Limit refined grains (like white bread or white rice) to a bare minimum. An occasional cupcake is fine, but on a daily basis, keep your cereals, breads, pasta, and rice brown and whole for optimum nutrition. Whole grains should make up no more than one-quarter of your plate - and if you (like many Americans) suffer from gluten sensitivity, you will want to avoid whole wheat or any of its derivatives.

Healthy Protein

Again, you'll notice a name change. The food group 'protein' is way too general. You should strictly limit red processed meats such as bacon and cold cuts. Red meat should be consumed in moderation, and ONLY from grass-fed animals - preferably organic. This one-quarter of your plate should be filled mostly with wild-caught fish, grass-fed/pastured poultry, beans, and nuts. Keep your red meat consumption to an occasional treat - and remember to buy grass-fed.

Water

Yes, we've done it again. That glass of milk has been changed to water. It is not that milk should be totally avoided - unless you're lactose-intolerant. However, one or two servings of dairy is sufficient, while water should be on the table at every meal. If you have problems with milk tolerance, you should avoid it altogether. You may also want to have one glass of juice per day, but should avoid sugary drinks, including sugary fruit juices. Vegetable juices are great for your health, and you can add a bit of fruit in for flavor if you like.

Olive oil from Imperia in Liguria, Italy. (Photo credit: Wikipedia)

Healthy Fats & Oils

We have actually added a 'food group' to our plate. Now we have a little bottle of oil on the table. This signifies 'healthy oils' that should be included in our diet. Olive oil, coconut oil, or cold-pressed avocado oil are all good to use. Natural animal fats like butter are okay in moderation. You should avoid all highly processed vegetable oils, including cottonseed, soybean, canola, corn, and other such oils, which have been proven to be carcinogenic and very bad for your health. (See our recent post here on which cooking oils you should never use.) Remember, natural is always best! If you can eat an oil that is straight from the source and minimally processed, this is more likely to be a healthy oil.

Stay Active

Many of the earlier food group guidelines added exercise, or staying active, as an important part of healthy living. Eating healthy is only part of the equation. Staying active, having a fitness routine, or just moving around, completes a well-rounded nutrition program, and that is why we added staying active back into our guideline. Check out our Fun Ways to Exercise blog for some helpful tips on quick, fun ways to fit more exercise into your day.

MyPlate is a good tool to get kids and adults thinking about how their meal should look. But, it doesn't go far enough. Each individual should design their own plate with more specific, healthier choices laid out in more detail. You can call it My Own Plate, or My Own Pyramid, or whatever you choose. No matter what you call it, just start making healthier choices now to live a healthier life from now on!

Recipe: Cannellini Crazy Greek Salad

Nothing says spring like a great big fresh salad! This one makes a great healthy spring or summer lunch, with cannellini beans, cheese, and olives for lots of flavor and nutrition, and you can put it together in a matter of minutes, which makes it perfect for when you're pinched for time, but still want a healthy meal.

Cannellini Crazy Greek Salad
(Serves 2-4.)

Ingredients:

 (Photo credit: Wikipedia)

1/4 cup white wine vinegar
1/4 cup olive oil
1/2 tsp dried oregano flakes
1/4 tsp black pepper
1/8 tsp kosher salt
1 can (15 oz) cannellini, drained then rinsed
1 Roma tomato, diced
1/4 cup diced sweet onion
1/4 cup diced green pepper
1/4 cup crumbled feta cheese
1/4 cup chopped kalamata olives
Mixed greens for serving

Directions:

• In a large salad bowl, whisk the first 5 ingredients together until frothy.
• Add the remaining ingredients to the bowl and toss gently until all ingredients are coated well with the dressing.
• Serve immediately by itself or over a bed of mixed greens.

Recipe: Healthy Hummus Chicken Wraps

Here's another meal on the lighter side perfect for spring. Lots of veggies, plus chicken and hummus for protein, make this a great option for a wholesome lunch or light supper.

Healthy Hummus Chicken Wraps
(Serves 4.)

Ingredients:

2 cups cooked naturally raised or organic chicken meat, shredded with a fork
2 tsp extra virgin olive oil
1/2 cup hummus
2 ribs celery, chopped fine
2 green onions, chopped fine
dash cumin
dash red pepper flakes
salt and black pepper to taste
4 medium size whole grain or other healthy choice tortillas for wraps
4 cups dark mixed organic salad greens

Directions:

• In a large bowl, combine the chicken with the next 6 ingredients; taste and season as desired with salt and black pepper.
• Lay the tortillas out on a work surface and evenly divide the chicken mixture between them, spreading out slightly in the middle of the tortilla. Then top each with the greens and fold the wrap up from the bottom, then roll the sides in to form the wrap.