The 3 Minute "Healthy-Southern" (not and oxymoron) Breakfast

Seeing as my last blog is from oh SEVEN months ago, I'm pretty disappointed.  I haven't made my time for myself and the things I really enjoy doing! No More!

Since moving out of the city, to be with my love! The commute has really taken a toll on my free time.  I'm learning to still do what I love doing, but quicker and more efficient.  Thus, the creation of the The 3 Minute "Healthy-Southern" (not and oxymoron) Breakfast!!!!

Ingredients 
1 packet Quaker Oats Original Instant Grits
1/2 c. Water
1 tsp of Olive Oil
6 Tbs All Whites Egg Whites
1 Laughing Cow Cheese Light Creamy Swiss Wedge
Sprinkle of Reduced Fat Cheese of Your Choice
Season to taste with your choice of Salt-Free Mrs Dash's seasonings, I like Garlic & Herb

0:00-1:00 minute:

• Mix grits and water into a bowl, pop into the microwave for 1minute 15 seconds.

1:00-2:00 minute:

• Cover bottom of a saucepan with the olive oil, heat at medium temperature 
• Cook egg whites to saucepan, careful- egg whites cook very fast

2:00-3:00 minute:

• Add egg whites & the cheeses to grits
• Season to taste & Enjoy!

Toasted Almond, Pesto & Mozzarella Stuffed Chicken over Barley

Ingredients (Serves 2)
1 pieces of aluminum foil
1/4 c. Toasted Almonds (Slivered Almonds roasted from 8 min at 350 degrees)
1 Chicken Breasts
2 Tbs. Pesto
1 String Cheese (Mozzarella) 
1/2 c. Barley (rinsed, and soaked in water for 2 hours
1 c. Chicken Broth

How you make it....
1. Preheat oven to 350 degrees
2. Spread half of the almonds onto the piece of aluminum foil
3. Slice the chicken breast in half (like you are slicing a bun), place on top of almonds and foil
4. Open chicken breast to expose the inside
5. Spread Pesto on the inside of half the chicken ("bottom bun")
6. Add remaining toasted almonds inside the chicken
7. Tear string cheese into long pieces, add to inside of the chicken
8. Close chicken ("top bun" on top of "bottom bun")

9. Wrap foil tightly and securly around chicken
10. Cook for 35-40 minutes
11. While chicken is cooking, combine barley and chicken broth in a saucepan
12. Cook until tender and there in no more chicken broth
13. Place barley on a plate, top with chicken (Make sure to dump the juices from cooking the chicken onto the barley for extra flavor)

Enjoy!

"Does Eating Fruits and Veggies Make Us More Attractive?"

According to the ABC News Article by  By Kim Carollo, they Do! 

Luckily, this one is plain and simple to understand:
"The yellow-red pigments found in fruits and vegetables, called carotenoids, are associated with changes in skin color. They also found that the skin pigment changes may be viewed as healthier and more attractive."

In two separate studies:

One. Measured fruit and vegetable intake vs. skin color changes. The results were that increased consumption of carotenoids is associated with a more yellowish skin tone, and eating more fruits and vegetables correlated with skin that appeared to have a healthy red tone.

Two. Investigated how attractive people found the skin color changes associated with the 

increased consumption of fruits and vegetables. 

** It's important to note the difference 

between the underlined scientific phrase.

It Gets Better!  You only have to moderately increased your fruit and veggies intake to get the benefits of skin color change (not sure what "moderately" means in this case, buy HEY, I'll take it)! Also, carotenoids offer protection against UV radiation (however, I'd still suggest sunscreen)!  Oh yeah, and don't forget the fact that Fruits and Vegetables are really good for you- providing vitamins, minerals, & fiber essential to your overall health!

More Fruits & Veggies = Attractiveness, This Could Catch On! 

Healthy Butternut Squash, Kale, & Lentil Soup!

Ingredients 
32 oz chicken broth
32 oz water
1/4 c. onion, chopped
1/2 c. carrots, peeled and chopped
3 stalks of celery, washed and chopped
Half a butternut squash, cut into half inch cubes
1 cup of lentils
Garlic Salt & Pepper to Taste
Colander full of kale, chopped

Directions
1. Add chicken broth & water to a large cooking pot
2. Bring onion, carrots, celery, butternut squash, and lentils to a boil
3. Reduce heat, cook 20 minutes
4. Add kale, cook an additional 10 minutes

 Why Eat Butternut Squash, Kale, & Lentils?

Butternut Squash provides significant amount of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. It also contains folate, which makes if  heart-healthy and helps guard against brain and spinal-cord-related birth defects!

Kale is high in iron (important for cell growth and proper liver function),  Vitamin K (fends off cancer), Vitamin A (great for your vision and skin), Vitamin C (boost immune system and metabolism), & Calcium (fights osteoporosis)!

Lentils are high in fiber which reduces the risk of heart disease, regulates blood sugar levels, and help to lower cholesterol.  Lentils are also a great source of Vitamin B, Iron, & Protein!

Power Smoothie

Ingredients
1 cup frozen mixed berries or strawberries
 ½ cup baby Spinach
Fresh lime juice from ½ of lime
Fresh lemon juice from ½ of lemon
½ cup cold water
½ scoop of Green Superfood
1 Tbps. Chia Seeds
1 Tbps. Flax seeds

Combine in a blender and enjoy this healthy, power smoothie! At 400 calories, it makes a great breakfast!

So why Green Superfood, Chia, & Flax Seeds? I’m glad you asked… 
Green Superfood 

 Ingredients include green tea extract, spirulina, wheat grass powder, barley grass powder, spinach powder, broccoli powder, just to name a few.  Eating fresh, greens is not always easy for those on the go, yet it's crucial to our health. One scoop of this superfood equals 5 servings of vegetables, aka TWO POUNDS of green veggies! Who does that?  No one does that.... but we should! It is important to eat greens because of their antioxidant powers, which help fight cancer, premature aging, and heart disease! They also provide an energy and immunity boost!  Lastly, this green superfood helps clean your blood, which means it helps carry oxygen to essential internal organs and it detoxifies your body by helping the metabolic waste leave your system more efficiently.

Chia Seeds

Chia seeds provide your body with fiber, omega fatty acids, calcium, antioxidants, and protein! Fiber helps to normalize bowel movements, lowers blood cholesterol levels (fight heart disease), & control blood sugar levels (prevent diabetes).  Omega fatty acids play an important role in brain function and may aid in the prevention of cardiovascular disease. Calcium helps to build strong bones and even aids in weight loss! Antioxidants again helps promote regular cell functionality, thus preventing disease.  Protein is essential for building muscles and a strong immunity!

Flax Seeds

Flaxseeds are a a great source of fiber & magnesium. Magnesium treats migraines, insomnia, and depression, among many other things! Flax seeds also help lower cholesterol, prevent cancer (including breast cancer and melanoma)

Simple, Healthy, Delicious: Chickpea & Cucumber Salad with 1 calorie dressing!

Like I have always said, I love experimenting in my kitchen, and often time that means experimenting with very few ingredients! I think it's okay to keep things simple and that's why I'm excited to share this VERY simple, healthy, and delicious recipe with you.

Ingredients:
1/2 c. of chickpeas (drained from can)
1/2 c. of cubed cucumber
1 fresh lime wedge
Garlic Salt
Freshly Ground Pepper

1. Combine chickpeas & cucumber cubes
2. Squeeze lime juice on top
3. Add Garlic salt and pepper to taste 
4. Shake/Mix together

Total Calories: 360! The salad dressing alone is only 1 calorie, so I encourage you to try this on other salads! Enjoy!

Simple Pink Sangria- No Sugar Added

 

I wanted to created a recipe that was delicious, simple, and doesn't pack on too many pounds! This is my simple Pink Sangria Recipe, Enjoy!  

Ingredients:

 

In a large pitcher combine 1 part white zinfandel wine and 1 part Sprite Zero. Next add chopped strawberries and mango (I prefer to use frozen fruit that can act like ice cubes). Then chop oranges into rings and toss right in.  If you want to get fancy, you can garnish each cup with mint! 

Butternut Squash, Spinach, Goat Cheese Polenta Pizza!

If I can make something so decadent, then you can too!

Butternut Squash, Spinach, Goat Cheese Polenta Pizza (serves 2 for lunch)
Ingredients
Olive oil
Garlic Salt
Butternut Squash (1 c. peeled & cubed)
Red onion (1/4 c. finely chopped)
Sage (6 leaves)
Rosemary (2 large sprigs)
Spinach (1 c. uncooked)
Goat Cheese (8 dollops)
Polenta (8- 1/2 in circles)

Drizzle olive oil and garlic salt in a pan
Add Butternut Squash, red onions, sage, & rosemary-  cook until butternut squash is browned on all sides, put to the side
Drizzle more olive oil in the pan
Add Polenta on one side of the pan & spinach on the other- brown Polenta on both sides, and cook spinach thoroughly
Lastly assemble- Polenta, Goat cheese, spinach, butternut squash, onion, rosemary, & sage into mini pizzas!

This is my personal recipe, I encourage creativity and using any ingredients you want!