Healthy Recipie: Breakfasts that fight fat!

 

 Fight fat and stay full longer with these recipes!

 Breakfast Parfait

Ingredients

• 3/4 cup low-fat cottage cheese or low-fat plain yogurt
• 1 cup pineapple chunks, papaya chunks or cling peaches
• 2 teaspoons toasted wheat germ

Preparation

1. Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.

Nutrition

Per serving (with cottage cheese, pineapple): 247 calories; 3 g fat ( 2 g sat , 0 g mono ); 15 mg cholesterol; 40 g carbohydrates; 20 g protein; 3 g fiber; 632 mg sodium; 479 mg potassium.

 Breakfast Taco

Ingredients

• 2 corn tortillas
• 1 tablespoon salsa
• 2 tablespoons shredded reduced-fat Cheddar cheese
• 1/2 cup liquid egg substitute, such as Egg Beaters

Preparation

1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

Nutrition

Per serving: 153 calories; 2 g fat ( 1 g sat , 0 g mono ); 3 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.

Scandinavian Muesli

Ingredients

• 2 cups old-fashioned or quick-cooking (not instant) rolled oats
• 2/3 cup rye flakes, or wheat flakes (see Note)
• 1/3 cup coarsely chopped almonds, (1 3/4 ounces)
• 2 tablespoons flaked coconut, (sweetened or unsweetened)
• 1/2 cup raisins
• 2 tablespoons honey
• 1/2 teaspoon vanilla extract
• Pinch of cinnamon
• 1/4 cup flaxseeds, ground (optional; see Tip)

Preparation

1. Preheat oven to 350°F. Coat a baking sheet with cooking spray. Spread oats and rye (or wheat) flakes on the baking sheet. Bake for 10 minutes. Stir in almonds and coconut; bake until the oats are fragrant, about 8 minutes. Turn off the oven. Stir raisins into the muesli.
2. Microwave honey for 10 seconds in a glass measuring cup. Stir in vanilla and cinnamon; drizzle over the muesli and stir to coat. Return the muesli to the turned-off warm oven and let cool completely, about 2 hours. Stir in flaxseeds, if using.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 weeks.

• Note: Rye or wheat flakes are simply rye or wheat kernels that have been steamed and rolled, oatmeal-style. Look for them in natural-foods stores.
• Tip: Grind flaxseeds in a clean coffee grinder or dry blender just before using.

Nutrition

Per serving (1/2 Cup): 196 calories; 5 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 34 g carbohydrates; 6 g protein; 5 g fiber; 6 mg sodium; 209 mg potassium.

Healthy Recipe

I

 Quick Chicken Cordon Blue

Ingredients

• 4 boneless, skinless chicken breasts (1 1/4-1 1/2 pounds), trimmed and tenders removed (see Tip)
• 1/2 teaspoon freshly ground pepper, divided
• 1/4 teaspoon salt
• 1/3 cup shredded Gruyère or Swiss cheese
• 2 tablespoons reduced-fat cream cheese
• 1/4 cup coarse dry whole-wheat breadcrumbs (see Note)
• 1 tablespoon chopped fresh parsley
• 4 teaspoons extra-virgin olive oil, divided
• 1/4 cup chopped ham (about 1 ounce)

Preparation

1. Preheat oven to 400°F.
2. Sprinkle chicken with 1/4 teaspoon pepper and salt. Combine cheese and cream cheese in a bowl. Combine the remaining 1/4 teaspoon pepper with breadcrumbs, parsley (or thyme) and 2 teaspoons oil in another bowl.
3. Heat the remaining 2 teaspoons oil in a large, ovenproof nonstick skillet over medium heat. Cook the chicken until browned on both sides, about 2 minutes per side. Move the chicken to the center so all pieces are touching. Spread with the cheese mixture, sprinkle with ham, then top with the breadcrumb mixture.
4. Bake until the chicken is no longer pink in the center and an instant-read thermometer registers 165°F, 5 to 7 minutes.

Nutrition

Per serving: 245 calories; 12 g fat; 82 mg cholesterol; 4 g carbohydrates; 28 g protein; 1 g fiber; 314 mg sodium; 216 mg potassium.

Healthy Recipe: Kids Lunch Special!

Pizza Roll-Up 

 

Ingredients

• 1 8-inch whole-wheat flour tortilla
• 2 tablespoons prepared pizza sauce
• 12 leaves baby spinach
• 3 tablespoons shredded part-skim mozzarella
• 1/2 cup cucumber spears
• 1/2 cup cauliflower florets
• 2 tablespoons low-fat creamy dressing, such as ranch
• 1 cup small watermelon pieces
• 6 chocolate wafer cookies

Preparation

1. Place tortilla on a plate and spread pizza sauce over it. Top with an even layer of spinach and sprinkle cheese on top. Microwave on High until the cheese is just melted, about 45 seconds. Carefully roll the tortilla up. Let cool for 10 minutes before slicing into pieces, if desired. Pack the slices in a medium container.
2. Pack cucumber and cauliflower in another medium container. Nestle a small, dip-size container among the vegetables and add dressing.
3. Pack watermelon in one small container and cookies in another small container.

Nutrition

Per serving: 419 calories; 11 g fat; 65 g carbohydrates; 16 g protein; 6 g fiber; 679 mg sodium; 415 mg potassium.

10 Reasons To Support Local Business

From: Institute of Self-Reliance

1.  Local Character and Prosperity

In an increasingly homogenized world, communities that preserve their one-of-a-kind businesses and distinctive character have an economic advantage.

2.  Community Well-Being

Locally owned businesses build strong communities by sustaining vibrant town centers, linking neighbors in a web of economic and social relationships, and contributing to local causes.

3. Local Decision-Making

Local ownership ensures that important decisions are made locally by people who live in the community and who will feel the impacts of those decisions.

4.  Keeping Dollars in the Local Economy

Compared to chain stores, locally owned businesses recycle a much larger share of their revenue back into the local economy, enriching the whole community.

5.  Job and Wages

Locally owned businesses create more jobs locally and, in some sectors, provide better wages and benefits than chains do.

6.  Entrepreneurship

Entrepreneurship fuels America’s economic innovation and prosperity, and serves as a key means for families to move out of low-wage jobs and into the middle class.

7.  Public Benefits and Costs

Local stores in town centers require comparatively little infrastructure and make more efficient use of public services relative to big box stores and strip shopping malls.

8.  Environmental Sustainability

Local stores help to sustain vibrant, compact, walkable town centers-which in turn are essential to reducing sprawl, automobile use, habitat loss, and air and water pollution.

9.  Competition

A marketplace of tens of thousands of small businesses is the best way to ensure innovation and low prices over the long-term.

10.  Product Diversity

A multitude of small businesses, each selecting products based, not on a national sales plan, but on their own interests and the needs of their local customers, guarantees a much broader range of product choices.

Healthy Recipe: Lasagna Makeover

Lasagna Makeover:

 

Nutrition Facts:

Before | After

Serving size 1 piece

Calories per serving
735 | 260

Fat
47.1g | 7g

Percent of total calories
58 percent | 24 percent 

 Ingredients:

• 2 cups fat-free, less-sodium chicken broth 
• 1/2 teaspoon freshly ground black pepper, divided
• 1 pound skinless, boneless chicken breast, cut into bite-sized pieces, divided
• 3 cups 1% low-fat milk 
• 1/3 cup all-purpose flour (about 1 1/2 ounces) 
• 1 1/2 cups (6 ounces) freshly grated Parmesan cheese, divided
• 1/4 cup chopped fresh parsley
• Cooking spray
• 12 no-cook lasagna noodles (8 ounces), divided
• 8 ounces thinly sliced 96% fat-free deli ham, chopped, divided
• Chopped fresh parsley (optional)
  

   

  Preparation

• Preheat oven to 350°.
• Place broth and 1/4 teaspoon pepper in a large skillet over medium-high heat, and bring to a boil. Add chicken; cover, reduce heat, and simmer 10 minutes or until chicken is done. Remove chicken from pan with a slotted spoon; set aside.
• Combine milk, flour, and remaining 1/4 teaspoon pepper in a bowl; stir well with a whisk until smooth. Add milk mixture to broth in pan. Bring mixture to a boil over medium-high heat, stirring constantly. Cook 1 minute or until mixture thickens, stirring constantly. Remove from heat. Add 1 cup cheese and parsley, stirring until cheese melts.
• Spread 1 cup sauce over bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 lasagna noodles over sauce. Spoon 3/4 cup sauce evenly over noodles. Top evenly with one-third ham and one-third chicken. Repeat layers twice, ending with noodles. Top with remaining sauce. Sprinkle evenly with remaining 1/2 cup cheese.
• Cover with foil very lightly coated with cooking spray; bake at 350° for 30 minutes. Remove and discard foil; bake 10 minutes or until the cheese lightly browns. Sprinkle with parsley, if desired.

 To the Rescue. Do you have a favorite recipe that needs a healthy makeover? Maybe we can lighten it up. Send it to us at agape@agapetherapy.com with "Lighten Up" in the subject line.