Katie’s Health

I just made the best lunch.  You can probably tell by looking at my blog that Im an avocado lover.

To make this healthy, yummy lunch you will need:

1/4 of an avocado
2 slices of tomato
1/2 of a chicken breast
mayo
red pepper
olive oil
balsamic vinegar
salt/pepper/garlic to taste
whole grain bread

Cook the chicken in a little bit of oil and balsamic. Sprinkle with salt pepper garlic.  Slice avocado and tomatoes.  Toast the bread and spread with mayo that has been mixed with a little bit of red pepper. Pile tomatoes, avocado and chicken on bread and enjoy.

Makes 2 Servings:

5 large eggs
2 tbs water
2 tbs fresh basil, chopped
1 tbs fresh mint, chopped
3 scallions, finely chopped
3 ounces reduced-fat feta cheese, crumbled
8 small cherry tomatoes, halved

beat eggs, season with salt & pepper, add 2 tbs water, basil, mint, scallions
spray a large skillet with cooking spray, pour in egg mixture and cook over medium heat for 4-5 mins, pushing the mixture from sides to center. top with feta and tomatoes.  May slide pan under broiler until golden brown

Nutrition facts: 304 calories 

10 ounces skim milk or plain soy milk
1 tbs peanut butter
1 banana
Combine all in blender until smooth
Add 6 ice cubes for thicker consistency  

You know I love the recipes

Shrimp Linguini

I cup linguini
3.5 ounces broiled shrimp
2 minced garlic cloves
2 tbs. chopped parsley 

Cook and season the shrimp as you please.  Boil water to cook pasta. Brown garlic in pan and then toss with shrimp.  Toss shrimp, garlic & parsley with hot pasta.  And Serve

• 1 tbsp shaved provolone cheese (optional) .
• 1 tbsp red onions, sliced .
• 2 tbsps baked kalamata olives .
• 1/4 c grape tomatoes, halved .
• 1 c sliced romaine lettuce .
• 1/4 c marinated artichoke hearts .
• 1 tsp balsamic vinegar, or a Greek dressing of your choice.

This mixture could also be used for a pasta sauce..

Serves 4
Prep time: 7 mins
Cook time: 2 mins

You will need:

2 ripe tomatoes
1 clove garlic
1 cup frozen artichoke hearts, thawed & drained 
1/2 cup chopped fresh parsley
1/4 cup chopped toasted walnuts
1/2 lemon, juiced & zested
1/4 cup plus 1 teaspoon extra-virgin olive oil
1/4 cup freshly grated parmesan
salt & pepper to taste
4 thick slices of ciabatta bread

Preheat the broiler.  Coarsely chop the tomatoes & garlic. Place in food processor along with the artichokes, parsley, walnuts, lemon juice & zest, 1/4 cup of the olive oil, Parmesan, salt, and pepper.  Pulse until combined but still chunky.

Place the slices of bread on a cookie sheet and broil until golden on both sides.  Lightly brush the slices with the remaining 1 teaspoon of olive oil.  Spread the tomato-artichoke mixture on top and serve.

Nutrition facts/serving:
(1 slice): 340 calories, 23 g fat (58% of calories), 3 g saturated fat, 28 g carbs, 9 g protein, 4g fiber, 91 mg calcium, 2 mg iron, 336 mg sodium.
 

I was reading one of my older Fitness Magazines and I came across an article that said you should eat about 350 calories for breakfast, about 400 for lunch, about 450 for dinner, and under 150 for a snack.  Its hard to count calories, especially when you like to cook at home often, so here are a couple recipes I have found that fall under the suggested calorie limits and taste amazing. =)

Breakfast - 350 calories

Banana & Honey Smoothie
1 cup light vanilla soy milk
1 small banana
1 tbs honey
2 tbs old-fashioned oatmeal
1 tbs ground flaxseeds
Blend together until smooth 

Tomato-Basil Ricotta Toast
2 slices whole-grain bread
1/2 cup low-fat ricotta cheese
5 fresh basil leaves
4 slices tomato
Toast bread & spread with cheese.
Top with basil and tomato. 

Lunch - 400 calories

Avocado & Black-Bean Wrap
2 whole-wheat tortillas
3/4 cup canned black beans, rinse & drain
1/5 avocado, chopped coarsely
2 tbs salsa
1 cup romaine lettuce
Wrap black beans, avocado, salsa & lettuce together  

Balsamic Chicken Salad Pita
1 cup precooked, diced chicken
2 tbs balsamic vinegar
1/4 cup chopped scallions
1 large stalk celery, chopped
1 whole-wheat pita
1 cup mixed salad greens
Mix chicken, vinegar, scallions & celery.
Fill pita with mixture & salad greens

Takeout!! Panera
Black-bean soup
1/2 Classic Cafe Salad
w/ fat-free poppy-seed dressing 

Dinner – 450 calories

Garlic-Basil Shrimp & Zucchini Pasta
1 cup whole-wheat pasta noodles
3 ounces frozen precooked & shelled shrimp, thawed
1 cup chopped zucchini
2 tbs chopped fresh basil
2 garlic cloves, minced
1 tbs olive oil
Cook pasta. Mix hot noodles with remaining ingredients.

Artichoke & Tomato Panzanella Salad
2 slices whole-grain bread
1 cup chopped canned artichokes, rinsed & drains
1 cup chopped fresh tomato
1/2 cup canned white beans, rinsed & drains
2 tbs low-fat italian vinaigrette dressing
Toast bread and cut into small squares.
Add artichokes, tomatoes, beans, bread squares and dressing and combine. 

Takeout!! Sushi
Miso Soup (1 cup)
Tuna Roll (6 pieces)
Small seaweed salad

Snacks - Under 150 calories (2 a day) 

1.  Skinny Cow Vanilla Ice Cream Sandwich 

2.  14 almonds & a small apple, peeled

3.  1/2 cup raspberry sorbet

4.  12-ounce caramel frappuccino light (no whipped cream!)

5.  1 ounce chocolate covered almonds

6.  100-calorie mini bag of popcorn

7.  1 ounce string cheese & 4 whole-grain crackers

8.  Root beer float (1/2 cup vanilla frozen yogurt, 12 ounces diet root beer) 

2% or less
Milk contains:
Calcium, Protein, Potassium, Vitamin A & B12 & D 
Riboflavin, Niacin, Phosphorus
 

  Orange Juice

Just one glass of orange juice contains:
A full day’s supply of vitamin C
As much potassium as a banana
A good source of folate 

        Fruit Smoothies 

Easy Smoothie Recipes
Smoothies contain tons of fruit which means lots of nutrients.

Sweet Maple Popcorn
Drizzle 5 teaspoons pure maple syrup over 1 3/4 cups hot air-popped popcorn. Sprinkle with salt, if desired.
Bonus: This sweet snack contains fiber, a waist whittler that’s also good for your ticker.

Chocolate Yogurt Pops
In a blender, puree 1 1/2 cups lowfat vanilla yogurt, 1/3 cup cold water, 2 packets sweetened cocoa powder mix and 2 tablespoons unsweetened cocoa powder. Pour into four 4-ounce ice-pop molds. Freeze overnight.
Bonus: These pops pack protein, key for building muscles, as well as calcium, which helps maintain strong bones.

Tropical shrimp with ginger-mango relish

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