3 Meatless Taco Ideas for a Healthier Taco Tuesday

Apr 26, 2018 | Fresh Foods, Independent Living, seniors

3 Meatless Taco Ideas for a Healthier Taco Tuesday

Everybody loves tacos, which is why taco Tuesday came into existence, but not all tacos are created equal. Let’s face it, greasy tacos with fried crunchy tortillas are delicious, but they may be adding unwanted inches to our waistline. Healthier taco options can be just as good, if not better. There’s a misconception going around that health food doesn’t taste good and we want to prove that it’s far form the truth! We’ll share a few health forward taco options that don’t skimp on the flavor! Enjoy!

Roasted Portobello Mushroom and Black Bean Tacos

2 Portobello mushrooms cleaned and diced into ½ inch pieces
2 cloves garlic minced
¼ tsp. smoked paprika
1 can of black beans drained and rinsed (roasting optional)
1 red bell pepper chopped
1 jalapeno diced
1 yellow onion diced into ½ inch pieces
Salt and pepper to taste

Prepare oven at 400• F. Toss ingredients in olive oil and place on a baking sheet. Bake in the oven 10-15 minutes then place on broil for an additional 10 minutes until onions and peppers are charred then remove. Assemble your tacos with tortillas of your choice. Add salsa of your liking and enjoy!

Tex Mex Roasted Chick Pea Tacos

These tacos come with a radicchio slaw and avocado cream sauce!

– 1 (15 oz.) can chickpeas, drained and rinsed

– 2 tablespoons olive oil

– 1-teaspoon ground cumin

– 1-teaspoon chili powder

– 1/2-teaspoon kosher salt

– 1/2-teaspoon black pepper

Radicchio Slaw

– 1/2 fresh radicchio, sliced thin

– 1/2 red pepper, chopped

– 1/4 red onion, sliced thin

– 1 Serrano, seeded and minced

– 2 tablespoons cilantro, minced

– 1/2-cup queso fresco

– Pinch of salt and pepper

Combine.

Sour Cream Sauce

– 1/2-cup sour cream

– 1/2 lime, juice only

– Pinch of salt and pepper

– 1 avocado

For the chickpeas, rinse and toss with olive oil and the spices listed below. Then add to a skillet on medium heat until browned and crisp. Blend ingredients of sour cream sauce and drizzle on tacos. Serve with slaw and medium corn or flour tortillas.

Roasted Lime Cauliflower Tacos

1 head cauliflower chopped into 1 inch pieces
1/4 cup vegetable broth
1 tablespoon lime juice
1 ½ tablespoon soy sauce
1 ½ tablespoons chipotle hot sauce
1 clove garlic sliced
1 ½ tsp. chili powder
Pinch of salt

Turn up the oven to 400• F. Chop cauliflower florets. In a saucepan warm the broth, lime juice, soy sauce, garlic, chipotle over medium heat. Simmer for 2 minutes and remove and drain. Toss florets and onion in a large bowl with the spices, salt, and some olive oil. Once they’re coated place on a baking sheet and bake about 20 minutes or until browned. Remove them from the oven and build your tacos. Use tortillas of your choice and serve with slices of avocado and top with salsa!

THE LOWDOWN ON AVOCADO TOAST

Apr 5, 2018 | healthy eating, NUTRIENTS

THE LOWDOWN ON AVOCADO TOAST

This toasty treat may sound trendy, but it’s a trend that has some major heart healthy benefits! Not only does this breakfast or snack option add healthy fat and fiber to help you to feel full for longer, it can be a versatile way to add a variety of veggies to your meal. When choosing a toast option, make sure it’s whole grain. Whole grain breads contain more fiber than white bread and will be processed in the body more slowly, resulting in a more stabilized blood sugar level.

Avocados are getting their time to shine lately and it’s for a good reason. Avocados are loaded with fiber, vitamin c, vitamin B-6, potassium, and magnesium. They are high in monounsaturated fats, which are heart healthy and contribute to your overall HDL cholesterol. Not all cholesterol is bad for you, in fact, the good cholesterol helps produce and maintain hormone function. HDL cholesterol is good cholesterol because it helps remove the bad cholesterol that can clog your arteries and lead to cardiovascular disease. So think of these fruits, (yep they’re considered a fruit,) a disease-fighting ally! One of the greatest things about avocado toast is there’s a million different ways to make it. So we’ll let you in on the basics and you can go crazy with different combos.

5 Steps to Your Favorite Avocado Toast

Pick your toast and toast it.
Drizzle a little olive oil on the toast, no butter needed.
Cut your avocado and use a butter knife to spread a heap onto your toast.
Add any toppings of your choice: cherry tomatoes, chia seeds, smoked salmon, dill, basil, cilantro, egg, fruit, cheese, nuts and the list goes on and on!!!
Eat!

Go ahead, be a little trendy and enjoy some avocado toast! Your heart will thank you!

3 NUTRIENT RICH & ENERGIZING SMOOTHIE RECIPES TO BOOST YOUR DAY

Feb 16, 2018 | NUTRIENTS, smoothie

3 NUTRIENT RICH & ENERGIZING SMOOTHIE RECIPES TO BOOST YOUR DAY

Over the years, smoothie trends have waxed and waned, but they’ve never truly left us. It could be their vast health benefits or maybe they’re just fun to make. Either way, they’re here to stay. If you could use some smoothie inspiration in your life or maybe just a change in your diet routine, we’ve got just the thing for you! Smoothies galore! Smoothies can be a quick and simple way to incorporate more daily vitamins into your diet. They can even provide a meal replacement with the right ingredients. We’ll share with you, some nutritious favorites to add to your smoothie repertoire.

The Banana Almond Flax

This smoothie is a fantastic breakfast replacement if you’re in a hurry but still want optimal sustenance and satiety. It has potassium, magnesium, vitamin E, omega-3 fatty acids and plenty of fiber to help maintain a stable blood sugar level. Blend and enjoy immediately! Add water or additional almond milk to achieve your desired thickness.

1 ripened banana (frozen or fresh)
2/3 cup almond milk or milk of choice
¼ cup almonds
1 Tbsp flax seed (ground)
1 Tbsp Honey
2 Tbsp rolled oats
Ice cubes (optional)

The Super Berry Blitz

Everyone loves berries, so this is an oldie but goody. It’s loaded with antioxidants, vitamin C, K, B6, potassium, fiber, phosphorus, selenium and zinc. Blend and enjoy!

– 1/3 cup strawberries (frozen or fresh)

1/3 cup blueberries (frozen or fresh)
½ banana
2 Tbsp rolled oats
1 Tbsp cashews
1 cup almond milk, water, or milk of choice
3 ice cubes

The Glycemic Friendly Green Smoothie

Calling all avocado lovers! This one may not be on the sweeter side but it has a creamy delicious flavor all its own! It has plenty of potassium, fiber heart healthy monounsaturated fatty acids, niacin, zinc, vitamins A, C, E, K, calcium, folic acid and some iron. This low-glycemic smoothie has less sweet fruits but is packed with healthy fats and yummy greens.

½ of a medium peeled cucumber
½ of an avocado
1 cup spinach or leafy green of your choice
1 Tbsp almond butter
1 Tbsp Hemp or Chia seeds
1 small piece of peeled ginger root
½ teaspoon ground cinnamon
2/3 cup water or milk of choice
4 ice cubes

Feel free to mix and match your favorite items. Get creative by adding protein powder, powdered greens, or any other nutrient rich additives. If you’re looking for a lighter and thinner smoothie use water or coconut water, and if you like it thick then you can use nut milks or cow’s milk. If you use frozen items you can omit ice cubes but if you’re using all fresh items, ice cubes are recommended. Always remember that when it comes to smoothies, the possibilities are endless! Cheers!

5 SIMPLE WAYS TO GET MORE NUTRIENTS INTO YOUR BREAKFAST

Feb 14, 2018 | healthy eating, Independent Living, NUTRIENTS

5 SIMPLE WAYS TO GET MORE NUTRIENTS INTO YOUR BREAKFAST

We’ve all heard that breakfast is the most important meal of our day, but how beneficial can it be if we don’t incorporate nutritious ingredients? Breakfast is often a sweet or carbohydrate-rich meal consisting of pastries, shakes, yogurt parfaits, or cereals. Although these can be yummy, they oftentimes can’t offer the nutrition content that’s needed to support your energy until lunchtime. Expanding your options by incorporating nutrient valuable, energy-sustaining items can be easier than you think. Oats, for instance, are a great alternative to sugary cereals. Eggs can be a protein-rich breakfast favorite and there’s a variety of ways to prepare them. Veggies can also be easily added to any dish. Eggs with veggies are even better and they’re a match made in heaven. Who knew breakfast could provide a much-needed opportunity to boost your metabolism and fit in that daily serving of goodness? In order to make the most out of your breakfast, here are a few tips to jumpstart your morning.

1. DICE YOUR FAVORITE VEGGIES AND FREEZE THEM

When you prep veggies and store them in the freezer, it makes it so easy to add them to scrambled eggs throughout the week. You can slice bell peppers, mushrooms, tomato, or chop broccoli and cauliflower, throw them in the freezer bag and consider yourself prepped.

2. ADD GREENS AND OATS TO YOUR BREAKFAST SMOOTHIE

When time is limited, we all love a good fruit smoothie! There’s no harm in adding a cup of spinach or kale to increase the vitamins. The flavor will remain fruit forward but you’ll gain valuable nutrients. Additionally, 2 tablespoons of rolled oats will provide fiber to help maintain glucose levels. What do you have to lose?

3. CHANGE YOUR MIND ABOUT “EGG SALAD”

We don’t mean the traditional mayonnaise-based sandwich kind. Picture more of a salad built around your morning eggs kind. This can include scrambled eggs in a bowl with your favorite greens and light dressing, or a delicious salad with a fried egg on top utilizing the yolk as your dressing. Trust us, it’s delicious!

4. SWAP HASH BROWNS FOR BAKED SWEET POTATOES

This is a simple swap. Try not to restrict your ideas about sweet potato to thanksgiving’s candied yams. Savory style breakfast sweet potatoes are a great way to get a good source of Vitamin A in the form of beta-carotene. They also have vitamin C and B vitamins. Simply dice them into cubes, toss in olive oil, sprinkle with your favorite seasoning and throw them on a baking sheet to cook at 375•F for 25-30 minutes. Enjoy!

5. LEARN TO MAKE A QUICHE, IT’S EASIER THAN YOU THINK

This is a savory concoction can be served hot or cold and can last for several days in the fridge. Grab a premade pie crust from your grocer’s freezer section; whip up some eggs, dice up some veggies, add a pinch of your favorite cheese, chop some spinach, throw it in the oven and you’ll have a satiating balanced breakfast to look forward to!

Finding interesting ways to change your breakfast routine can have some major benefits to your health and wellbeing. So give those pastries a break and try something new! It may take a few extra minutes but we can assure you, it’ll be worth it!

WHAT TO DO WITH YOUR WINTER VEGGIES

Jan 9, 2018 | Uncategorized

Although we don’t see much of a winter in Phoenix, our favorite winter staples are at the peak of their freshness right now. They’re cropping up at the grocery store and farmers markets. The beautiful green, white and orange veggies are taking over the produce section and we want to incorporate them into our meals. However, some of the traditional methods of preparing them can use some spicing up. Or maybe you’ve avoided trying certain vegetables and need a fresh perspective. Either way, it’s time for a winter veggie revamp for some of our old favorites!

Kale

A descendant of wild cabbage may not sound appetizing to some, but it deserves some attention. Kale is believed to have an acquired taste, but it’s really dependent on how it’s prepared. There are many types of kale out there, but one, in particular, has veggie lovers buzzing. They call it Lacinato kale. This variety is also known as Dinosaur kale, black kale or Tuscan kale. Dino kale received its name for its bumpy texture, which resembles that of dinosaur skin. This style of kale has been called “the darling of the culinary world.” If you haven’t tried it, then you’re in for a treat! The leaves are dark blue-green, narrow, tall and firm. It has a slightly sweeter and earthier flavor than its cruciferous counterpart, curly kale and it’s also chalk full of nutrients. It’s an excellent source of vitamin A, vitamin C, manganese, copper, and calcium. It’s also rich in fiber and vitamin B6. If you’re not convinced that kale is amazing yet, then you’ll have to try it yourself. Give this salad a try.

Fresh Kale Salad

Preparation:

Be sure to wash your kale and remove the tough spine in the center.

Stack some leaves on top of each other, then roll them up like a burrito and cut them finely into thin strips, the thinner the better. This makes it easier to chew and more enjoyable to eat.
Place kale strips into a bowl and add half of a lemon’s juice and toss. This helps to soften the tough leaves a bit and aids digestion.
Dice up a clove of garlic, place it in a measuring cup and add 2 tablespoons olive oil and the other half of your lemon’s juice. You’re welcome to add fresh or dried herbs of your choice. Get creative. Mix and allow it to sit for 15 minutes.
Pour the dressing onto the kale and toss.
Slice a red bell pepper into strips and toss with the salad.
Top it with some grated Parmesan cheese, some pumpkin seeds and add pepper to taste.
You can mix and match spices and veggies to add. The possibilities are endless! Enjoy!

Brussel Sprouts

Brussel sprouts have somewhat of a bad wrap but we just might be able to change their fate. As a kid you probably shied away from these guys, but they’re worth another try. Brussel sprouts are particularly high in protein compared to other green veggie varieties. These miniature green cabbages are packed with vitamin C, vitamin K, vitamin A, potassium, vitamin B6, iron, phosphorous and tons of disease-fighting phytochemicals. However, if you’re not savvy in cooking them, then they can lackluster to say the least. Keep it simple and try this easy and delicious method of preparing the infamous brussel sprout.

Roasted Brussel Sprouts

Preparation:

First, wash your sprouts and make sure to remove or cut off the stock (the end portion.)
Then cut in half, vertically (long ways) and toss in olive oil
Mince a few cloves of garlic and sprinkle onto the sprouts
Sprinkle on spices of your choice (cumin, red pepper flake, basil etc.) and place on a baking sheet
Roast in the oven on 350•F for 35 minutes or until crisp and tender.

Cauliflower

You may have seen this classic vegetable in a ready-made veggie tray with ranch dip but it’s potential goes far beyond that. Cauliflower contains 77% of the recommended daily value of vitamin C in one serving. It’s also full of dietary fiber, folate and omega-3 fatty acids. Don’t shy away from this versatile favorite. Its nutty flavor works harmoniously with almost anything you pair it with. It’s also a healthy replacement in several traditional recipes, like pizza dough and rice dishes. If you blend raw cauliflower in a food processor it becomes the consistency of rice, so you can use it in chicken fried rice or other recipes instead of using rice. You can also use it to make pizza dough if you’re cutting back on the bread or just want to try something fun. The possibilities are literally endless but if you like to keep it simple, then you’ll love this quick and easy idea.

Roasted Cauliflower Steaks

Preparation:

Wash your head of cauliflower and cut off the stalk and leaves at its base
Cut the head lengthwise, with a large chef’s knife, into roughly three 1 ½ inch slabs
Usually, you can get at least 3 steaks if not, don’t worry you can still use the florets
Brush olive oil on both sides of the steaks and on any florets that came loose
Sprinkle with paprika, cumin, parsley (or any spices of your choice) and pepper on both sides
Place on a baking sheet and bake on 375•F for 15 minutes on each side
The steaks and florets come out tender and delicious. This can be the main course of your meal since cauliflower is hardy and satiating. You can add sides of your choice and enjoy!

Winter Squash

Let’s give Butternut and Acorn squash a moment in the limelight this winter. Butternut squash is loaded with vitamin A and is an excellent source of fiber, potassium, and magnesium. Its flesh has a bright yellow-orange color and a sweet nutty flavor, similar to pumpkin. On the other hand, acorn squash may not be as rich in beta-carotene as its butternut counterpart, but it’s a good source of dietary fiber and has vitamin C, potassium and manganese. Acorn squash is also less sweet and lighter in color than butternut squash. These are two very different squashes with equally delectable traits. So when you combine them, you get a balanced texture and full-bodied flavor. Try pairing the two in a cozy winter soup. This recipe takes a bit more time but it’s definitely worth the effort!

Roasted Winter Squash Soup

Preparation:

Cut your butternut squash in half vertically (long way) and scoop out the seedy portion (make sure to save the seeds for toasting later)
Brush with olive oil and salt and pepper and place face down on a baking sheet
Cut the top off of your acorn squash and cut it in half vertically
Scoop out the seedy portion and save the seeds
Brush the flesh with olive oil and salt and pepper
Place face down on a baking sheet (the butternut make take a little longer to roast
Roast in the oven on 375•F for 45 minutes to 1 hour or until fork tender
Pull from the oven and allow to cool
Meanwhile, clean your seeds toss in olive oil and place them on a baking sheet to bake for 15 minutes or until crisp and lightly browned
Once the squashes are cool, scrape out the flesh and place in a food processor to blend until smooth
In a large pot, sauté a yellow onion and a red bell pepper in a tablespoon of butter
Add a carton of stalk of your choice (veggie or chicken) and stir in the squash puree
At this point you can add fresh herbs such as sage or thyme if you so choose and season with salt and pepper to taste
If you like your soup extra creamy you can add a half-cup of heavy cream.
Heat and continue to stir and taste as you go until the flavor is to your liking
Serve with toasted seeds and Parmesan cheese

Incorporating new recipes into your cooking routine can be a fun way to integrate healthy, nutrient-rich foods into your diet. This will boost your immune system and help you in fighting the flu this season. These tips and ideas will encourage a new appreciation for your winter veggies. So feel free to get creative and have a little fun while you’re nourishing your body this winter.