Get Bold at Breakfast With These Super Stir-Ins.
Stay warm and healthy this winter!
Sincerely,
The Step Ahead Team
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Healthy eating is all about balance – eating the right amount to match how active you are, and enjoying a variety of foods, so you get all the nutrients you need.
To function properly, the human body requires over 50 nutrients. No one single food or drink can provide us with all these nutrients at once, which is why eating a variety of foods in the right amounts each day is important to good health.
Use the portion plate to help you choose the right foods
http://www.nestle.com/nhw/nutrition-basics
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Healthy snacking is a great way to combat hunger in between meals. The trick is choosing a snack that is satisfying and under 200 calories. This recipe is the perfect solution for a sweet & crunchy craving. The fruit-avocado salsa is jam-packed with vitamin C and heart healthy fats. Makes 12 servings (serving size: 6 chips and 3 tablespoons of avocado salsa = 138 calories)
Make the chips in advance, cool completely, and store in an airtight container until ready to serve. Questions/Comment? Email sari@stepaheadwellnesscenter.com
- 2 teaspoons canola oil
- 6 (6-inch) whole-wheat flour tortillas
- 2 teaspoons sugar
- 1/2 teaspoon ground cinnamon
- 1 1/2 cups finely chopped peeled ripe avocado (about 2)
- 1 cup finely chopped strawberries
- 2 tablespoons minced fresh cilantro
- 2 teaspoons fresh lime juice
- 1. Preheat oven to 350°.
- 2. To prepare chips, brush oil evenly over one side of each tortilla. Combine sugar and cinnamon; sprinkle evenly over oil-coated sides of tortillas. Cut each tortilla into 12 wedges; arrange wedges in a single layer on two baking sheets. Bake at 350° for 10 minutes or until crisp.
- 3. Combine avocado, 3/4 cup strawberries, cilantro and lime juice; stir gently to combine. Sprinkle salsa with remaining 1/4 cup chopped strawberries. Serve with chips.
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Looking to avoid the heat in your kitchen on a hot summer day? This no-cook recipe works well for a lunch, dinner or as bite sized appetizers for entertaining! - Sari Greaves, RDN Nutrition Director, Step Ahead Wellness Center; Questions/Comments email: sari@stepaheadwellnesscenter.com
You can purchase cooked lobster tails at your grocery’s seafood counter. Ditch the buttered roll on this New Englad recipe and go for a lighter 100 calorie flatbread instead.
4 servings (serving size: 1 wrap)
371 calories per serving
Lemon mayonnaise:
1/4 cup light mayonnaise
2 tablespoons chopped fresh chives
1 teaspoon fresh lemon juice
1/8 teaspoon freshly ground black pepper
Remaining ingredients:
1 medium chopped tomato
4 (4-ounce) lobster tails, cooked and chopped
4 (2.8-ounce) whole wheat flatbreads (such as Flatout)
8 Bibb lettuce leaves
1. To prepare lemon mayonnaise, combine 1/4 cup mayonnaise, chives, 1 teaspoon lemon juice, and 1/8 teaspoon black pepper; stir well.
2. Combine lemon mayonnaise, tomato, and lobster; stir well. Divide the lobster mixture evenly among flatbreads. Top each serving with 2 lettuce leaves. Roll up jelly-roll fashion,
Recipe adapted from www.cookinglight.com
Try this variation!!!! Chicken & Sun-Dried Tomato Wrap:
Use 1 lb. grilled skinless chicken breasts instead of lobster and with this easy sun-dried tomato spread. Stir together 2 chopped sundried tomatoes with 1/4 cup of light mayonnaise.
HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY: 908.470.2235 TO LEARN ABOUT BIG SUMMER SAVINGS ON OUR WEIGHT LOSS AND FITNESS PROGRAMS!
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Looking for a light and healthy meal? Fish tacos are an easy "waist-friendly" summer dish. The spicy-creamy-crunchy trio, featuring seasoned fish, crunchy cabbage slaw, and smooth greek yogurt sauce will satisfy your taste buds. For a sweet touch, serve with pineapple or mango salsa. Questions/Comments: Email sari@stepaheadwellnesscenter.com
2 tablespoons low-sodium taco seasoning (such as McCormick or Mrs. Dash)
1 tablespoon fresh lime juice
1 tablespoon fresh orange juice
1 pound mahi mahi or other firm white fish fillet (cod, grouper, halibut), cut into bite-sized pieces (use whole fillets if baking or grilling)
1 tablespoon vegetable oil
2 cups pre-sliced green cabbage
1/2 cup chopped green onions
1/2 cup reduced-fat sour cream or nonfat Greek yogurt
8 (6-inch) corn tortillas
8 lime wedges
1. Combine first 3 ingredients in a medium bowl. Add fish; toss to coat.
2. Heat oil in a large nonstick skillet over medium-high heat. Add fish; saute 5 minutes or until fish is done. *Grill method: Place fish fillets on grill rack coated with cooking spray; grill 5 minutes on each side or until fish flakes easily when tested with a fork. Bake method: Bake fish fillets at 400° for 20 minutes on baking dish coated with cooking spray or until fish flakes easily when tested with a fork. Slice cooked fillets into chunks.
3. Combine cabbage, onions, and sour cream in a medium bowl.
4. Warm tortillas according to package directions. Spoon about 1/4 cup cabbage mixture down center of each tortilla. Divide fish evenly among tortillas; fold in half. Serve with lime wedges.
Makes 4 servings
Serving size: 2 fish tacos and 2 lime wedges – 327 calories
Invade your spice rack and make your own salt-free seasoning: (recipe makes 3 tablespoons)
1 tablespoon chili powder
2 teaspoons onion powder
1 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon oregano
Adapted from www.cookinglight.com
HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAT: 908.470.2235 TO LEARN ABOUT SUMMER SAVING ON OUR CUSTOMIZED WEIGHT LOSS PROGRAMS!
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It's easy EATING GREEN this summer with a few cooking secrets from the kitchen of Registered Dietitian, Sari Greaves. Leafy greens are nutritious superstars jam-packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber. They pair well with a splash of lemon juice or red wine vinegar. Feeling creative? Try any of the following savory toppings with 3 simple steps:
1) Pick your green: spinach, swiss chard, kale, mustard, or collard greens
2) Boil 8 oz. until tender (baby kale takes about 30 seconds), or steam for about 2 minutes.
3) Drain well and toss with any of these delicious toppings!
Serving size: 1/4 of the recipe (green + topping)
Melt In Your Mouth Mushroom Topping:
In a large skillet, saute 1/2 lb. sliced cremini mushrooms in 2 Tbs. olive oil until well browned, 5-7 minutes. Add 1 Tbs. reduced-sodium soy sauce and 1 Tbs. balsamic vinegar and cook for another minute. (110 calories per serving, mushrooms are a good source ofthe antiaging antioxidant selenium)
Sizzling Sausage Topping:
Remove 4 oz. chicken or turkey sausage fro the casing. Saute with 1 cup halved cherry or grape tomatoes in 1 Tbs. olive oil, breaking sausage up into small pieces, until browned and cooked through, 3-5 minutes. Season with freshly ground pepper. (140 calories per serving, packed with 8 grams of filling protein)
Crunchy Nut & Garlic Topping:
Slice 5 cloves garlic, then saute in 2 Tbs. olive oil with 1/4 cup pecan or walnut pieces until garlic is lightly golden , about 1 minute. Season with 1 Tbs. balsamic vinegar, and freshly ground black pepper. (110 calories per serving, the garlic & heart-healthy nut combo can help bring down your blood cholesterol)
Sesame Delight Topping
Whish together 2 tsp. sesame oil, 1 Tbs. reduced sodium soy sauce, and 2 Tbs. balsamic vinegar. Garnish with 2 Tbs. sesame seeds and 2 tsp. grated bottled or fresh ginger.
(100 calories per serving, sesame seeds offer heart-healthy package of vitamins, minerals, and oils)
Recipes adapted from Nutrition Action Healthletter, June 2013 issue.
Got a question or suggestion? Email sari@stepaheadwellnesscenter.com
Hungry for More?
Call Step Ahead Wellness Center today at 908-470-2235 to learn more about our sizzling summer weight loss and fitness specials!
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Why put the cheese on top of the burger when half of it just melts off? Instead, form the burger around the cheese so you can savor the more delicate flavors. Wrap this burger in a lettuce or grilled portobello mushroom "bun" for a skinny treat! Happy Memorial Day Weekend!
- Sari Greaves, RDN, Nutrition Director
Questions/Comments? email: sari@stepaheadwellnesscenter.com
Makes 4 servings
Ingredients
-
- 1/4 cup shredded Cheddar cheese
- 1/4 cup shredded Gruyere cheese
- 1 pound 90%-lean ground beef
- 1 tablespoon Worcestershire sauce
- 1 1/2 teaspoons paprika
- 1/4 teaspoon freshly ground pepper
- Preheat grill to medium-high or preheat the broiler.
- Combine Cheddar and Gruyere in a small bowl.
- Gently mix beef, Worcestershire sauce, paprika and pepper in a large bowl, preferably with your hands, without overworking. Shape into 8 thin, 4-inch-wide patties. Mound 2 tablespoons of the cheese mixture on each of 4 patties, leaving a 1/2-inch border. Cover each with one of the remaining patties. Crimp and seal the edges closed.
- To grill: Lightly oil the grill rack (see Tip). Grill the stuffed patties over medium-high heat, about 4 minutes per side for medium-well. (Be sure not to press the burgers as they cook or they’ll split open and the cheese will ooze out.) To broil: Cover a broiler pan with foil and coat with cooking spray. Broil the stuffed patties in the upper third of the oven, about 4 minutes per side for medium-well. In either case, let the burgers stand for 5 minutes before serving.
Nutrition
Per serving : 264 Calories
Tips & Notes
- To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
Adapted from www.eatingwell.com
HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY TO LEARN ABOUT OUR SUMMER WEIGHT LOSS SPECIALS! 908.470.2235 or email: drneiman@stepaheadwellnesscenter.com
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Step Ahead’s Summer Special: Connect your body with cutting-edge fitness & nutrition technology
Buy a PERSONAL TRAINING PACKAGE TODAY and receive…
FREE Fitbit fitness/nutrition tracker
FREE body composition analysis
FREE nutrition consultation
Offer expires July 1st, 2013
Call us today at 908-470-2235 or
email noelle@stepaheadwellnesscenter.com
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