Wellness

@ Moraine Valley

Holiday

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.

Healthy Holiday Apps

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Winter Charcuterie Board

  1. Brushetta

(In a bowl combine, 1.5 cups soft sun-dried tomatoes or freshly diced tomatoes, 6 basil leaves chopped, 3 tsp minced garlic, 1/8 cup olive oil and toss, sprinkle sea salt and cracked pepper. Spoon onto whole grain crackers (Triscuits, Kashi, Weight Watcher baguettes, etc).

  1. Hummus and veggies/crackers
    Click this link for a fantastic tasting hummus or in a pinch? I recommend Cedar’s Hummus, has zero additives and only 40 calories a serving.
    Pair with sliced peppers, cherry tomatoes, carrots, cucumbers, etc.
  2. Good ‘ol shrimp and dip. Full of protein.
  3. Red Pepper Crab Dip
  4. 5 Spice Pistachio Nuts

Ingredients:
6 tablespoons orange juice
6 tablespoons Chinese five-spice powder
4 teaspoons kosher salt
6 cups unsalted pistachios

Position racks in the upper and lower thirds of oven; preheat to 250°F.
Whisk orange juice, five-spice powder and salt in a large bowl. Add pistachios; toss to coat. Divide between 2 large rimmed baking sheets; spread in an even layer.
Bake, stirring every 15 minutes, until dry, about 45 minutes. Let cool completely. Store in an airtight container.

  1. Popcorn.. with a twist!

Pop 1/2 cup kernels in air popper (or for quick microwave options, place 1/4 c kernels in a brown paper bag, fold down twice and place on popcorn setting. Repeat as many times as you need for desired amount of popcorn.

Combine 4 tsp white truffle oil, 2 tbsp dried parsley, or basil, and 1/4 c Parmesan cheese. Toss and coat popcorn!
*Other oils to use: coconut oil, olive or canola oil, with other spice variations:
Cajun seasonings, garlic, pepper, Mrs Dash, you name it!

7. Winter Charcuterie Boardhttps://www.eatingwell.com/recipe/268786/winter-meat-cheese-board/

In good health,
Kelly Devine Rickert MS RDN CSSD LDN
MVCC Wellness Coordinator

Fitting in Fitness Around the Holidays!

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Don’t forget about your fitness this holiday season! Here are some ideas to help you fit more physical activity into your day. Even just 10 minutes of exercise can blast 100 calories!

• Look for short periods of time (at least ten minutes) during the day in which you can do some physical activity.
• Do a 10 minute interval workout.
o Alternate the following exercises for the first 30 seconds of each minute followed by 30 seconds of rest.
 Pushups
 Sit-up’s
 Planks
 Burpees
 Jumping Jacks
 Stairs
 Walk/Run in Place
 Lunges
 Squats
 Tricep dips

• Park at the far end of the parking lot when at the store, mall or work. (When safe to do so!)

• Be active during lunchtime! If you bring your lunch to work, you may have time to take a brisk walk. Head over to the FitRec for a lunchtime class or walk!

• Take the stairs instead of the elevator.

• Plan and prepare meals ahead of time, so you’ll have time to exercise.

• Get your family to exercise with you. It’s a fun way to spend some quality time together.

• Leaves still hanging around? Rake leaves for the evening.

• Keep a daily log; this can help you see where you can fit in more physical activity.

• Exercise inside using machines or DVD’s (PX90, Leslie Samsone, On Demand etc)

• Track your pedometer steps. Increase your goal each week!

Kelly Devine Rickert MS RDN CSSD LDN