Wellness

@ Moraine Valley

Recipes

Fish Tacos

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1-2 fish filets (1 per person) You can use grouper, mahi-mahi, red snapper, cod, tilapia, and even halibut.
Salt
Freshly ground black pepper
2 tablespoons canola oil
8 corn or (low carb flour tortillas, my fav!) tortillas
1 avocado, diced
1/4 cup diced red onion and 3/4 cup finely shredded red cabbage OR any diced cabbage/lettuce/greens you have on hand)
1/4 cup minced fresh cilantro (best part)
2 limes, quartered
Directions

Pat fish dry with paper towels and season both sides with salt and pepper.
Heat oil in a large frying pan over medium-high heat. When oil is heated, Cook 3 to 5 minutes per side. Remove fish from the heat, and divide into taco sized portions.
Assemble tacos: Top each tortilla with fish, avocado, onion, cabbage, cilantro, and a generous squeeze of lime juice.

I added a side salad with Bolthouse Farms salsa ranch dressing. Made for a quick dinner!

Want to top those tacos with sour cream? Try nonfat plain greek yogurt as a sub! (I season mine with some cayenne pepper, salt and lime juice).

Enjoy!

~Kelly

Cucumber, Mango & Banana Smoothie

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Ingredients
1 cup Unsweetened Almond Milk
1/2 cup Frozen Banana
1/2 cup Frozen Mango
1/4 Cucumber (medium, chopped)
1 cup Baby Spinach
2 tbsp Almond Butter
1/2 tsp Cinnamon

1/4 cup Vanilla Protein Powder

Directions
1. Add all of the ingredients into a blender and blend until smooth. Pour into a glass and
enjoy!

Notes
Leftovers: Best enjoyed immediately or freeze into popsicles 
Additional Toppings
Add chia seeds or hemp seeds.
Protein Powder
This recipe was tested using plant-based vanilla protein powder.

Nutrition
Calories 477
Fat 21g
Sodium 228mg
Carbs 51g 
Fiber 11g
Calcium 743mg
Protein 30g

Spinach Pesto Penne

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Ingredients
3 cups Brown Rice Penne (dry)
1 1/2 cups Baby Spinach
1 Garlic (clove, small, chopped)
1/4 Lemon (juiced)
1 1/2 tbsps Hemp Seeds
1/4 tsp Sea Salt
1/4 cup Extra Virgin Olive Oil

Directions

  1. Cook the penne according to package directions. Set aside.
  2. In a blender, combine the baby spinach, garlic, lemon juice, hemp seeds, and salt. While
    the blender is running, slowly add the oil through the top of the lid until fully emulsified.
  3. Toss the penne with the pesto and enjoy!
    Notes
    Leftovers
    Refrigerate in an airtight container for three days.
    Serving Size
    One serving is approximately two cups.
  4. Optional: Add a baked chicken breast or meatballs and add a small side salad

Memorial Weekend Recipes!

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Try these yummy (and healthy!) recipes this weekend! Have a great long weekend!

~Kelly

Black Bean and Corn Salad

Ingredients:

2 cans black beans, rinsed and drained
1 cup fresh/frozen or no salt added canned corn, drained.
1 tomato, chopped
1 red or yellow bell pepper, seeded and chopped
½ small red onion chopped
1 jalapeno, seeded and chopped
2 tablespoons of fresh lime juice
1 tablespoon of olive oil
1 tsp ground cumin
Salt and pepper to taste
Directions:

Combine black beans, corn, tomato, pepper, onion and jalapeno in a bowl. Then in a separate small bowl mix together the lime juice, oil, and cumin and pour over the veggie and bean mixture. Salt and pepper to taste and sprinkle with cilantro.

Makes about 8 servings (Nutrition facts per serving): 125kcals, 2.5g fat, 20g carbohydrate, 7g dietary fiber, 6g protein

Red, White and Blue Fruit Skewers with Cheesecake Yogurt Dip

This recipe is indulgent yet healthy. A little cake and a little fruit served in a unique way; the kids will love it too! It keeps the fat and “added sugar” in check all while festively celebrating Memorial Day! Another plus, is it is easy and fast to make!

Ingredients:

For cheesecake dipping sauce:

4oz of 1/3 less fat cream cheese, softened
1 cup fat free Greek yogurt
1 tsp vanilla
¼ cup raw sugar
For skewers:

14oz angel food cake, cut into 1 inch cubes
72-84 medium strawberries (about 3.5lbs stems removed)
1 pint of blueberries
24-48 skewers
Directions: Combine the softened cream cheese, yogurt, vanilla and sugar in a bowl and mix well. Use 3 strawberries and 2 cubes of cake on a skewer. Thread on the skewer alternating the strawberries with the cake cubes, finish each skewer with 3 blueberries. Place on platter and refrigerate until ready to serve!

1 skewer with 1 Tbsp dip: 105kcals, 2.5g fat, 18.5g carbohydrate, 2g fiber, 7g sugar

Recipe Source: https://www.skinnytaste.com/red-white-and-blue-fruit-skewers-with/

Chicken Kabobs

Cut chicken breast into chunks. Cut up 1 red pepper, green pepper, red onion and a small pineapple (Pineapple cut to use for two recipes, 1) in chunks for kabobs and 2) in slices to grill for chicken sandwiches) String veggies, pineapple and chicken chunks on soaked bamboo skewers. Marinate lightly with a sweet teriyaki sauce and sprinkle with sea salt and pepper. Grill for 10-12 minutes or until chicken is cooked through. Pair with some quinoa or wild rice.

Grilling Recipes!

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Grilled Corn on the Cob

  • 4 large ears sweet corn in husks
  • 1/4 cup butter, softened
  • 2 tablespoons minced fresh parsley
  • 1/4 cup grated Parmesan cheese

Directions

  • 1. Carefully peel back husks from corn to within 1 in. of bottom; remove silk. Soak in cold water for 20 minutes; drain. Pat corn dry. Combine the butter and parsley; spread over corn. Rewrap corn in husks and secure with string.
  • 2. Grill corn, covered, over medium heat until tender, turning often, 20-25 minutes. Serve with cheese. (I add cilantro and light mayo too for something a little different!).

Feta Salmon Salad

Ingredients
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon ground ginger
1/4 teaspoon dried parsley flakes
1/4 teaspoon pepper
4 salmon fillets (6 ounces each)
1 package (5 ounces) spring mix salad greens
1 large cucumber, chopped
1 large tomato, chopped
1/2 cup crumbled feta cheese
1/4 cup red wine vinaigrette
Directions

  1. In a small bowl, mix the first 5 ingredients; sprinkle over salmon.
  2. Place salmon on oiled grill rack, skin side down. Grill, covered, over medium heat or broil 4 in. from heat until fish just begins to flake easily with a fork, 10-12 minutes.
  3. In a large bowl, toss salad greens with cucumber, tomato and cheese; divide among four plates. Top with salmon; drizzle with vinaigrette.

Dinner at home.. tips and benefits!

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The age old question…. what’s for dinner?

In the last 14 years as a Registered Dietitian, I have noticed that the one meal a day people struggle with the most is dinner.
Here are some of the common reasons people give me for not eating dinner at home
– no time
– rushing around with work and kids
– don’t want to just cook for 1 or 2 people
– don’t know how to cook
– too many picky eaters at home… and many more.

But the fact is, it is MUCH LESS expensive and MORE healthy to eat at home than anywhere else. If you sit down once a week and plan your dinner meals you are more likely to stick to your menu, decreasing any chance of you ordering last-minute take out food.

Not only is it less expensive to eat at home but it also has some other great benefits as well!
– You consume less sodium, fat, sugar and overall calories when eating at home.
– Family dinners are more important than play, story time and other family events in the development of vocabulary of younger children.
– Frequent family meals are associated with a lower risk of smoking, drinking and using drugs in preteens and teens ages 11 to 18.
– Adolescent girls who have frequent family meals and a positive atmosphere during those meals are less likely to develop eating disorders.
– Children who eat most often with their parents are 40 percent more likely to say they get mainly As and Bs in school than children who have two or fewer family dinners a week.
– Dinner with family can be a stress reliever. Believe it or not, if you have a demanding job, finding time to eat with your family may actually leave you feeling less stressed.

Tips for dinner meal planning:

  1. Sit down once a week with your calendar to see what nights you will be at home to make dinner and what evenings you need to have something quick and easy to go (grilled chicken wraps with fruit)!
  2. Shop the sale ads on the weekends to plan which protein’s you will have that week with dinner.
  3. Start with your protein first, then figure out your sides (add a whole grain starch and some veggies to each dinner).

Pasta with Zucchini and Roasted Garlic


Ingredients
• 1 pound Rotini, Twists or Spirals, uncooked, whole grain
• 8 medium cloves garlic, peeled
• 1/2 tsp. dried thyme
• 1/2 tsp. dried rosemary, crushed
• 2 Tbsp. vegetable oil
• 3 medium zucchini, coarsely grated (about 5-6 cups)

Directions:
1. Preheat oven or toaster oven to 450.  Place your garlic on a 12-inch square piece of foil on the counter.  Sprinkle with thyme and rosemary.  Pour the oil over the garlic and herbs.  Draw up the edges of the foil and make a sealed packet. Bake 20 minutes.
2. While the garlic is baking, cook pasta according to package directions.  Two minutes before pasta is done, add the zucchini to the pasta cooking water. Cook two minutes. Drain zucchini and pasta.
3. Open the foil and mash the garlic lightly with a spoon. Toss with the pasta and zucchini, season with salt and pepper and serve.

Sides: Serve with a side salad and whole-wheat dinner roll.

Happy planning!

Kelly Devine Rickert MS RDN LDN
Registered Dietitian/Wellness Coordinator