Tag: healthy

Raspberry Chia Smoothie

Raspberry Chia Smoothie

Raspberry Chia Smoothie 2

We all have those mornings when it is next to impossible to eat a good breakfast……..ah yeah ……like every morning. 

A grab and go breakfast is on just about everyones list. So, if you are gonna grab and go…….grab tasty and nutritious when you go……Raspberry Chia Smoothie!!!!

Tim and I have these almost every work day morning as we are running out the door. They are easy to prepare and extra healthy with the chia seeds.

So, you know whats next……a lesson……CHIA SEEDS……Chia is an edible seed that comes from a desert plant……..not a fuzzy hair growing Christmas gift that nobody wants………….Nutty-tasting whole-grain chia seeds are loaded with omega-3 fatty acids, and they have among the highest antioxidant activity of any whole food….. even more than fresh blueberries. Another advantage of chia seeds being so rich in antioxidants is the seeds won’t deteriorate and can be stored for long periods without becoming rancid. And they do good stuff for the body, like keeping blood pressure and blood sugar under control.

The chia seeds you get in a Chia Pet have not been approved as food by the FDA, so get yours from a health food store, grocery store or order online. 

As always, if you have any health concerns or take medications it’s best to consult your Doctor before adding Chia Seeds to you daily regime. OK lesson over 🙂

Raspberry Chia Smoothie 1

Now, for the really good part…….the smoothie tastes like a raspberry shake…….no lie! They are cold and thick, with the sweet taste of raspberries and a hint of banana. 

Good part number two…….you can use any fruit you like. Raspberries not your thing, use strawberries,blueberries, mango, pineapple, blackberries………

I either buy frozen oragnic fruit or freeze my own. We have it down to an art….so I have yet to try this, but on Pinterest you can find out how to make smoothie packs so all you have to do is throw them in the blender with the almond milk……even easier. 

So, if you are looking for that healthy grab and go breakfast with the added nutritional value of the chia seed, make a Raspberry Chia Smoothie before you rush out the door!

Raspberry Chia Smoothie Collage

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Raspberry Chia Smoothie 1

Raspberry Chia Smoothie

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  • Author: Marty Boyd
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Category: Drinks
  • Method: Blend
  • Cuisine: American
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Ingredients

Scale
  • 1/2cup frozen raspberries
  • 1/2cup almond milk
  • 1/2 cup vanilla Greek yogurt
  • 1 banana
  • 1 tablespoon chia seeds

Instructions

  1. Place the raspberries, almond milk, yogurt, banana, and chia seeds, in a blender.
  2. Blend until smooth.

Notes

You can substitute any fruit you like for this recipe.

Keywords: raspberry, almond milk, greek yogurt, chia seeds, healthy, banana

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Raspberry Chia Smoothie Label

 

Roasted Peanut Kale Salad

Roasted Peanut Kale Salad

Roasted Peanut Kale Salad

Kale is all the rage right now, and rightly so. It has crazy amounts of vitamins A, K, and C, and it’s packed with calcium. I must admit that I prefer spinach, and in a nutritional match up they are pretty equal. Although, spinach is a better source of iron, magnesium, and fiber. Be sure to buy either of these organic if possible. Leafy greens can be a sponge for any chemicals used in the growing process. Nutrition lesson over……..but look for our new page……coming soon, that will be all you wanted to know about nutrition, but were afraid to ask.

This recipe is hopefully….fingers crossed, just what my friend Michelle was looking for. She had a salad at a restaurant in Chicago and tried to replicate it but, wasn’t happy with the result. Now, Michelle is one of the best cooks I know, so if she couldn’t  come up with it I wasn’t sure I could either. But, I was willing to give it a try.

Michelle described what was in the salad and the ingredients were fairly simple. Kale, cabbage, mint, cilantro, parsley, and a peanut dressing. As I said before, I am not a huge fan of kale, but I tried a baby kale which I found to be a better taste. I will try this again with spinach. The dressing is where Michelle was stuck, so I hope my version…….peanut oil, rice wine vinegar, etc…….see recipe…..is the taste she was looking for.

Roasted Peanut Kale Salad 1

I added grilled chicken that I marinaded in the dressing for flavor, and and topped it with roasted peanuts. Both Tim and I really enjoyed it.

So, I hope my version of Roasted Peanut Kale Salad will be a close match for the restaurant salad……….let me know Michelle!

Roasted Peanut Kale Salad Collage

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Roasted Peanut Kale Salad

Roasted Peanut Kale Salad

★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆ No reviews
  • Author: Marty Boyd
  • Prep Time: 35 minutes
  • Cook Time: 5 minutes
  • Total Time: 40 minutes
  • Yield: 2 1x
  • Category: Salad
  • Method: Saute
  • Cuisine: American
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Ingredients

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  • Salad
  • 6 cups baby kale
  • 2 cups prepackaged cole slaw mix
  • 1/4 cup each fresh mint, cilantro, parsley chopped
  • 2 green onions sliced on the diagonal
  • 1/4 cup peanuts, toasted and chopped
  • 3/4 to 1 pound chicken tenders ( about 6 tenders)
  • Dressing
  • 3/4 cup Peanut oil
  • 1/4 cup rice wine vinegar
  • Juice of 2 lemons
  • 1 tablespoon honey
  • 
1 teaspoon garlic pepper
  • 
1 teaspoons salt
  • 1 teaspoon dry mustard
  • 1 teaspoon worchestershire sauce
  • 
2 tablespoons soy sauce
  • 
1/2 teaspoon sesame oil
  • 1 clove garlic minced

Instructions

  1. Whisk all the dressing ingredients together and set aside.
  2. Add 1/4 cup of the dressing to chicken tenders and marinade for 30 minutes (or more).
  3. Combine all ingredients for the salad, except the peanuts and set aside.
  4. Remove chicken from marinade, discarding any remaining marinade. Grill chicken tenders over medium high heat until cooked through. Remove from grill and cut into bite size chunks and let cool slightly.
  5. Add chicken and dressing to the kale cabbage mixture. Toss to coat adding dressing as desired.
  6. Plate and serve.
  7. Top with chopped peanuts and serve.

Notes

This recipe serves 2-4.

Keywords: kale, chicken, cole slaw mix, peanuts, salad

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Penne Salmon Pasta

Penne Salmon Pasta

Penne Salmon Pasta

Every once in a while you have a recipe that you fall back on time, and time again……..such is Penne Salmon Pasta.

As I mentioned in an earlier post, I had recipes that I thought I would never see again………….I cannot thank my friend and co-worker……..or should I say miracle worker, Jeanne enough. She rescued my lost recipes from their Word Perfect prison. So, Tim and I were able to enjoy this yummy pasta dish………….and now I get to share it with all of you.

This dish has so many parts that are good for you. In addition to being super easy to prepare, it is also loaded with taste.

It has an Asian flare……….garlic, ginger, oyster sauce, rice wine vinegar, and a touch of Sriracha for spice. The salmon gives you all those good Omega’s. Spinach is high in fiber with tons of vitamins and antioxidants. Add in the shiitake mushrooms for more fiber, B vitamins, and minerals. Toss in enriched whole grain pasta, and a touch of green onion for garnish…………..it’s a healthy bowl full of bliss.

Penne Salmon Pasta 2

So, the next time you are craving a healthy pasta dish, give the Penne Salmon Pasta a try, your taste buds and your body will thank you!

Penne Salmon Pasta Collage

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Penne Salmon Pasta

Penne Salmon Pasta

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  • Author: Marty Boyd
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 1x
  • Category: Pasta
  • Method: Cook
  • Cuisine: American
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Ingredients

Scale
  • 8 oz. penne
  • ¼ cup chicken broth
  • 3 tablespoons oyster sauce
  • 3 tablespoons rice wine vinegar
  • 1 tablespoon soy sauce
  • ½ teaspoon Sriracha
  • 2 teaspoons cornstarch
  • 1tablespoon coconut oil
  • 3 cloves garlic, chopped
  • 5 cups spinach, stemmed
  • 3 green onions, separated into white & green parts each finely chopped
  • 1tablespoon ginger, finely chopped
  • 1 lb. salmon fillets cut in 1 by 1/4 in. strips
  • 6oz. shiitake mushrooms

Instructions

  1. Cook penne according to package directions. Drain and set aside.
  2. Combine broth, oyster sauce, vinegar, soy sauce, Sriracha, and cornstarch in a small bowl.
  3. Heat oil in a large nonstick wok over high heat.
  4. Add garlic, white part of green onion, & ginger; sauté 15 seconds. Add salmon and mushrooms; cook stirring often 4-5 minutes or until salmon is cooked. Stir in cornstarch mixture along with spinach. Heat to boiling. Stir in penne heat 1 min. transfer to serving bowl. Garnish with green onion( green part)

Notes

Note; soy sauce may be substituted for oyster

Keywords: salmon, pasta, spinach, mushrooms

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