Recipes

Breakfast

Trail Mix Bagel   (This recipe originated from Schnucks.com/simplyschnucks) 

  • 1 Whole wheat mini bagel
  • 1 Tbsp 1/3 less fat cream cheese (I substituted with mascarpone)
  • 1 Tbsp sliced almonds
  • 2 Tbsp. chopped dried cherries
  • 1 ts[/ unsweetened dried coconut

Toast mini bagel halves and spread with cream cheese.  Top with sliced almonds, dried cherries and coconut.  Serve with tropical fruit.

Greek Berry Waffles   (This recipe originated from Schnucks.com/simplyschnucks)

  • 2 Kodiak Cakes Blueberry Power Waffles
  • 1/4 Cup nonfat vanilla Greek yogurt
  • 1/4 Cup berries
  • 1 Tsp. chia seeds
  • 1 Tsp. sliced fresh mint optional

Toast the waffles according to package directions and top with yogurt, berries and chia seeds.  Sprinkle with fresh mint, if desired.

Breakfast Banana Split   (This recipe originated from Schnucks.com/simplyschnucks)

  • 1 Banana
  • 1 Siggi’s 0% Vanilla Skyr yogurt ( I used Oikos Triple 0)
  • 1/4 cup strawberries, quartered
  • 1/4 cup chopped kiwi
  • 1/4 cup chopped mango
  • 1 Tbsp. ground flaxseed
  • 1 Tbsp. Bear Naked Peanut Butter Granola (I used Kind Cinnamon Oat Clusters with Flaxseed

Halve banana lengthwise and place on a plate.  Spoon yogurt onto plate between the banana halves.  Top with strawberries, kiwi, mango, ground flaxseed and granola.

Lunch

Salad (This recipe originated from Schnucks.com/simplyschnucks)

  • 2 Cups salad greens
  • 1/3 cup chickpeas, rinsed and drained
  • 1/4 cup blueberries
  • 6 strawberries, sliced
  • 1 Tbsp. Parmesan cheese
  • 2 Tbsp. raw pumpkin seeds
  • 2 Tbsp. light raspberry vinaigrette dressing

Sprinkle salad mix with chickpeas, blueberries, strawberries, Parmesan, pumpkin seeds and salad dressing.

Supper

Healthy Vegetable Pita Pizza

  • 1 100% whole wheat pita or 1 medium whole wheat tortilla
  • 1 tsp extra virgin olive oil
  • 2 Tbsp each of chopped: red onion, tomato, muchroom bell pepper, spinach (may substitute with any of your favorite veggies
  • 1 oz part skim shredded mozzarella cheese
  • 1 Tbsp. parmesan cheese (optional)
  • Chopped basil or Italian seasoning to taste

Lay pita on a plate and brush with olive oil.  Evenly sprinkle the chopped vegetables and mozzarella cheese on the pita bread.  Then, sprinkle with chopped basil or Italian seasoning and parmesan cheese evenly over pita.  May transfer to a baking sheet or place directly on the oven rack if a crispier crust is desired.  Bake at 400 degrees for about 10 minutes.  Slice into quarters and serve

Snack

Buffalo Chicken Dip with Celery  (Originated from Prevent Kickstart Meal Plan)

  • 2 cups cooked shredded chicken breast (may substitute with rotisserie chicken or 16 oz canned chicken)
  • 4 oz low fat cream cheese or Neufchatel cheese, softened
  • 1/2 cup light sour cream or 0% Greek yogurt
  • 1/2 cup Franks Red Hot sauce or Tabasco
  • 1/4 cup crumbled blue cheese (optional)
  • 1 Tbsp apple cider or white wine vinegar
  • 1 bunch celery, cleaned and cut into 4 inch pieces

Preheat oven to 350 degrees.  Place cream cheese, sour cream (or yogurt) and hot sauce in a mixing bowl and mix until smooth.  Add chicken, blue cheese, and vinegar and continue mixing until all ingredients are combined.  Bake for 20 minutes or until heated through.  Serve warm with celery for dipping.

Food Benefits

  • Whole grains – Due to whole grains being high in fiber and complex carbohydrates, they help support a healthy digestive system, reduce the risks for certain types of cancers, heart disease, type 2 diabetes and obesity.  For more information, visit https://nutritionstudies.org/whole-grains-good-or-bad/.
  • Chia seeds – Chia seeds are high in fiber and therefore good for the digestive system.  They also contain antioxidants and omega-3 fatty acids. https://www.medicalnewstoday.com/articles/291334.php
  • Quinoa – Quinoa is one of the new super foods that seems to be cropping up.  According to an article I found, it one of the most complete proteins that we can eat.  It contains all nine essential amino acids!  It also contains twice the amount of fiber as other grains, so it acts as a natural laxative.  Quinoa also contains magnesium, which can help alleviate migraines and reduce the risk for Type 2 diabetes.   https://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html
  • Pumpkin Seeds – Pumpkin seeds are amazing little super food!  Not only is this little seed good for heart health, it is good for prostate health, postmenopausal benefits (including hot flashes), anti-diabetic benefits (may help improve insulin regulation), can help act as a sleep aid and can work as an anti-inflammatory.  For more on these benefits, visit https://articles.mercola.com/sites/articles/archive/2013/09/30/pumpkin-seed-benefits.aspx.