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Servings: 6 • Serving Size: 3 oz beef and lettuce, onions, tomato
Sodium 1451 mg Calories: 268.9 • Fat: 10.1 g • Protein: 27.3 g • Carb: 16.6 g • Fiber: 0.9 g • Sugar: 12 g Ingredients: Marinade:
marinate steak at the least 1 hour before cooking, or overnight . Combine garlic, oyster sauce, agave or sugar, fish sauce, soy sauce and sesame oil with the beef. For the vinaigrette combine rice vinegar with salt and sugar. It should be a balance of sour, salty and sweet. Thin slice the red onion and use about 1/4 cup of the vinaigrette to pickle and set aside covered in fridge for about 10 minutes. Prepare bed of greens and tomatoes in a serving platter and set aside. Make dipping sauce by squeezing lime juice over salt and pepper in a small ramekin. Heat a large wok or pan over high heat. When very hot add 1/2 tbsp oil and when it begins to smoke, add an even layer of beef (half) and allow to sear for about 2 minutes, before “shaking” to sear the opposite sides for about another 1-2 minute more to brown all the sides. Repeat this with the second batch of meat using the remainder of the oil.
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 Ingredients:
2 c of skim milk 2 oz of cream cheese, chopped into 1/2 in cubes 1 t dijon mustard 1 clove of garlic, minced 1 1/2 c of shredded cheddar salt and pepper 5 chicken breast, cooked and diced ( 4 c. chopped chicken) 1 large head of broccoli, cut the florets into small pieces ( 4 c. chopped) 14 flour tortillas ( or whole wheat tortilla) . Directions: Preheat oven to 400 degrees Place chicken in a large pot of water and boil for 15 minutes or until the chicken is fully cooked. When Chicken is finished cooking, take the chicken out of the water and cut into small parts. Chop broccoli florets into small pieces. Place in microwave for 3 minutes. ( or until broccoli is tender) In a small pan, add milk and cream cheese. Cook on medium heat stirring frequently. When the milk is hot ( not boiling) put in the mustard, garlic, salt and pepper. Then add the cheddar cheese. Stir until it is a creamy consistency and the cheese has melted completely. Turn off the heat. In a large bowl, add the chicken, broccoli and cheese sauce. mix well Place 1/2 c chicken mixture in the center of a tortilla. Fold and roll it up into a burrito. Place seam side down in a 9×13 baking dish. Bake at 400 degrees for 12 -15 minutes.  For the dressing:
¼ cup cider vinegar ¼ cup coconut oil ¼ cup olive oil or warmed bacon grease ¼ cup water 2 teaspoons yellow curry powder ¼ teaspoon salt 3 cloves garlic 3 tablespoons raisins For the chicken: 1 pound boneless chicken pieces, thighs or breasts ½ teaspoon salt ½ teaspoon pepper 1 teaspoon garlic powder 1 teaspoon yellow curry powder ¼ cup bacon grease or coconut oil For the salad, offer a variety of toppings: Salad greens, chopped Crumbled bacon (about 2 slices bacon per person) Chopped green onions Raisins Shredded unsweetened coconut Hard boiled eggs, chopped (about 1 per person) Green and red peppers, finely chopped Cilantro, chopped RELATED TAGS: #foods #salad #recipe #eatright #eathealthy #healthyfood  Ingredients:
- 2 cups kiwi - 2 cups mango - 2 cups strawberry Take each of the above fruits and blend them with a little bit of water (1/4 cup each about), until you have a “fruit paste”. Next, take your ice pop moulds and layer each fruit, starting with kiwi, then mango, then strawberry, or in whichever combination you please! Let the ice pops sit in the freezer for an hour or two and serve! RELATED TAGS: #RECIPES #FOOD #HEALTHYFOOD #HEALTHYEATING #FRUIT #KIDSFOOD 1. Caramel Apple Cider This treat uses apple cider, which is a good source of potassium and vitamin C. To get extra fancy, rim the glass by dipping it in cider and then in a mixture of cinnamon and sugar.
1 cup apple cider ½ cup low-fat vanilla ice cream 1 tablespoon caramel sauce ½ teaspoon cinnamon 3 ice cubes 2. Pumpkin Pie Smoothie A pie in a cup, no baking required! This all too exciting flavor profile tastes naughty, but it’s got six grams of fiber from the nice helping of pumpkin puree and banana. 1 cup almond milk 1/2 cup canned pumpkin purée 1 teaspoon pumpkin pie spice 1 teaspoon blackstrap molasses 1/2 frozen banana or ½ scoop vanilla protein powder 3 ice cubes 3. Cherry Pie This may even be better than the song. Yes, this smoothie does include a frozen novelty, but it’s got a healthy helping of cherries, an antioxidant superfruit. And since they don’t have a very long shelf life, freeze cherries fresh and use them in smoothies year round. 15 black cherries (fresh or frozen), pitted ¾ cup cranberry juice 2 scoops low-fat vanilla frozen yogurt ¼ teaspoon almond extract 4. Chocolate Silk We already know avocado and chocolate are a divine duo, so this smoothie’s ingredient list came as no surprise. The creamy green fruit creates a to-die-for texture, and loads up the dessert drink with monounsaturated fats. ¼ cup coconut milk 3 dates, pitted ¼ avocado 1 tablespoon cocoa powder 3 ice cubes 5. Tiramisu Unlike the authentic layered dessert of deliciousness, this smoothie ain’t half bad for ya. Throwing some ricotta into the blender ups the protein profile without adding an insane amount of calories (plus it makes it thick and creamy!) 1/3 cup part-skim ricotta cheese 2 tablespoons low-fat plain yogurt ½ tablespoon slivered almonds 1 scoop chocolate whey protein powder 1 teaspoon ground flaxseed ½ teaspoon finely ground coffee 3 ice cubes 6. Apple Pie Now we’re talkin’. This sweet fall-inspired treat is raw, vegan, gluten-free, and soy-free. If there’s no apple pie spice hanging out in your pantry, make your own with cinnamon, allspice, nutmeg, ginger, and cardamom. While hemp protein isn’t the most common of the powdered add-ins, it’s a great plant derived source of essential fatty acids and protein. 1 apple ½ frozen banana ¼ cup cashews 1 scoop hemp protein 2 pitted dates 1 cup almond milk1 teaspoon apple pie spice 3 ice cubes 7.. Gingerbread Talk about comfy-cozy (and holiday-themed)! The pear may be unforeseen, but one medium fruit touts 6 grams of fiber so this dessert-y beverage will tide you over ‘til morning (or when Santa comes). 1 cup almond milk 1 pear, diced 1 scoop vanilla protein powder ¼ teaspoon cinnamon ¼ teaspoon ginger 3 ice cubes 8. Banana Cheesecake The addition of cinnamon cream cheese wedges make this smoothie incredibly smooth for just 45 calories a for each little triangle. For added creaminess and tons of protein, the yogurtand cottage cheese work wonders. Garnish with graham cracker crumbs for extra fun. 1 banana, frozen 1/2 cup unsweetened vanilla almond milk ½ cup vanilla Greek yogurt ¼ cup low-fat cottage cheese 2 Laughing Cow cinnamon cream cheese wedges 9. Peanut Butter Bomb Peanut butter and banana are a game-changing combo. And this smoothie comes with a yummy topping option to add even more pb— peanut butter crunch balls. 1 cup almond milk 1 banana, frozen ½ tablespoon chia seeds ½ tablespoons natural peanut butter¼ teaspoon vanilla extract 3 ice cubes 1. Pumpkin Cranberry This tasty treat is so Thanksgiving. But we’re totally OK with that. It’s got healthy fats — coconut butter and nuts — as well as lots of fruit. Pro Tip: Soak the cashews in water or milk overnight for easier blending.
½ cup almond milk ½ cup pumpkin puree ¼ cup cranberries, frozen ¼ cup raw cashews 1 small apple, diced ¼ an orange, peeled (or a splash of OJ) 2 tablespoons coconut butter ¾ teaspoon cinnamon 2. Pom-berry Tart but tasty pomegranate juice has a high concentration of antioxidants, and is also linked to heart health. 1 cup pomegranate juice 1 cup silken tofu 2 cups assorted berries, frozen 2 tablespoons honey 3. Coconut Lime Sounds like a scent from Bath and Body Works, but this smoothie is thankfully edible. Mango not only tastes sweet and tropical, but one fruit supplies nearly 100 percent of the daily recommended amount of vitamin C. ½ banana, sliced ½ mango, diced 1/3 cup coconut milk 1 lime, juiced and zested A pinch of ground cardamom 3 ice cubes 4. Strawberry Lemonade Talk about refreshing. For a thirst quencher that mimics the not-so-good-for-you lemonade powder, this smoothie has all the taste without the sugary guilt. ½ cup fresh strawberries 1 large date, pitted ½ cup unsweetened almond milk 1 tablespoon raw cashews 1 tablespoon fresh lemon juice ½ teaspoon finely grated lemon zest 3 ice cubes 5. Avocado n’ Pear We have a confession to make. Here at Greatist HQ, we’re kind of obsessed withavocados. (Do we have an avocado piñata in the office? Yes, yes we do.) Pairing it with pear makes this smoothie extra delectable. ¼ cup avocado 1/4 cup silken tofu 1/4 cup pear juice 1 teaspoon honey 1/4 teaspoon pure vanilla extract 3 ice cubes 6. Pink Drink This smoothie/juice hybrid is pretty and pink and ups veggie intake. Bonus: Grapefruit has been shown to have weight loss benefits. ½ English cucumber, peeled and diced ½ small raw beet, peeled and diced 1 apple, diced 1 large grapefruit, juiced 3 ice cubes 7. Chocolate-Almond-Date Almonds are a nutritionally dense nut (meaning they provide a ton of nutrition for the amount of calories they pack). For this smoothie, place the almonds, dates, cocoa, and hot water in the blender and let it rest, unblended for 5 to 10 minutes. Add the tofu and ice, and blend. ¼ cup almonds ½ cup dates, pitted ¼ cup cocoa powder ½ cup boiling water ½ cup silken tofu 3 ice cubes 8. Purple Drank This smoothie is pretty and purpley, but also has the health benefits of the super root beet. They house a ton of potassium, fiber, and antioxidants. 1 small can beets, juice and all 1 cup tofu or plain non-dairy yogurt (made from coconut milk, almond milk, or soy milk) 3 ice cubes 9. Mojito No, silly, there’s no alcohol in this smoothie (but we promise we’ll keep it hush, hush if you by accident sneak a little in there). Bonus: Spirulina is an algae and a good source of protein and nutrients like the B complex vitamins, which help turn our food into energy. 1 cup coconut water 2 tablespoons hemp seeds ½-1 teaspoon spirulina (optional) 2 tablespoons freshly squeezed lime juice ½ avocado 1 frozen banana 2 dates, pitted 1 handful fresh mint leaves 19. Chunky Monkey Chocolate milk can help the body recover after exercise because of its carb-to-protein ratio (four to one) [3]. And combining chocolate, peanut butter, and banana is always a win.
1 medium banana 1 tablespoon peanut butter 1 cup low-fat chocolate milk 3 ice cubes 20. Sweet Potato Pie Protein powder has come a long way from the old standbys of chocolate and vanilla. This shake features cinnamon bun flavored whey protein (?!), along with potato, which canreplenish glycogen stores after a solid workout, as well as flavor packed cinnamon-bun protein powder. 1 scoop cinnamon bun whey protein (or vanilla protein and 1 teaspoon cinnamon) ¼ cup sweet potato, peeled, cooked, and diced 1 cup vanilla almond milk 3 ice cubes 21. Cherry Berry Tea Tofu not only thickens this fruit-heavy smoothie, but also sneaks in eight grams of protein. The red tea adds sweetness, antioxidants, and a pretty hue to boot. Cherries may even help aid in muscle recovery after strenuous exercise. ¾ cup water 2 bags rooibos tea 6 ounces silken tofu 2 cups sweet cherries, frozen 1 cup grapes, frozen ½ cup blueberries, frozen 22. Savory Surprise Smoothies don’t always have to be for the sweet-tooth-sippers out there. Gingeradds spice, to this savory beverage and might help ease sore muscles. Cayenne pepper has also been shown to suppress appetite and boost metabolism. 6 ounces carrot juice ½ cup avocado 1 tablespoon fresh lemon juice 1/4 cup water 1 tablespoon freshly grated ginger Pinch of cayenne pepper 23. Creamy Cantaloupe This smoothie has a whole half of a cantaloupe (superfood alert!), which helps hydrate after a sweaty workout (since it’s 89 percent water). Plus, one cup of the fruit has as much potassium as a medium banana! ½ cantaloupe, seeded and roughly chopped ½ cup plain Greek yogurt 1 tablespoon honey 3 ice cubes 24. Strawberry Peach Oatmeal This mix is extra thick thanks to the oats, yogurt, and chia seeds. Greek yogurt has double the protein compared to the regular stuff, which is important to speed up recovery time after a workout. Cook the oatmeal separately and let it cool before adding it the blender with the remaining ingredients. 3-4 peach slices, frozen (or about half a peach) 6-8 strawberries, frozen ¼ cup rolled oats ½ cup plain, fat-free Greek yogurt ¼ cup orange juice 1 tablespoon chia seeds 3 ice cubes 25. Pina Colada Coconut water is a great substitute for water after a workout because it’s been found to offer the same hydration as leading sports drinks, (just minus all the calories and yucky sugars). This smoothie highlights superfood pineapple, which boosts the immune system and has a ton of vitamin C. ½ cup unsweetened almond milk ½ cup coconut water (or try coconut water ice cubes!) ½ cup pineapple, frozen 1 teaspoon honey 1 tablespoon shredded coconut ¼ teaspoon vanilla extract 26. Raspberry Turmeric Turmeric, the bright yellow spice known for it’s anti-inflammatory properties, adds a kick to this smoothie that gets added nutrition from hemp seeds. 1 cup water 1 banana ¼ cup raspberries, frozen 2 tablespoons hemp seeds ¼ teaspoon turmeric½ teaspoon cinnamon 3 stalks collard greens 27. Almond Butter and Jelly This is like peanut butter and jelly, but way better — and you don’t even have to chew. Almond butter beats out peanut butter for fiber, iron, and vitamin E. ¾ cup almond milk 1 tablespoon almond butter ½ scoop vanilla protein powder ½ banana, frozen1 tablespoon jam 2 tablespoons plain Greek yogurt ½ teaspoon vanilla extract 3 ice cubes 1. Trail Mix This smoothie’s the one for lasting energy throughout a long workout. Raisins, skim milk, and honey, are especially good to fuel a cardio sesh.
2 scoop chocolate protein powder 1 banana 1 teaspoon cinnamon 1 teaspoon honey ¼ cup low-fat plain yogurt ¼ cup nonfat milk 10 almonds 1 tablespoon raisins 3 ice cubes 3. Peachy Oat Smoothie The prep for this delicious blend is a little different than the others. Instead of a blend-and-go smoothie, it’s best to let the chia seeds and oats soak overnight in the fridge with the remainder of the ingredients, then give it a whirl the next day. ½ cup rolled oats ⅓ cup plain yogurt ¼ cup milk (plus ¼ cup more to thin out the mixture after it sits overnight) 1 small peach ½ medium banana 1 tablespoon chia seeds Pinch salt 4. Endless Summer Nothing says summer like fresh, juicy watermelon — but we won’t judge if you sipthis guy during the other three seasons, too. This superfood melon is low-calorie and contains lycopene, an amino acid that helps protect us from the sun’s UV rays. Don’t forget: Strawberries are a superfood too! ¼ cup milk ¾ seedless watermelon, cubed ½ cup strawberries ½ cup low-fat plain yogurt 2 teaspoons vanilla whey protein powder 3 ice cubes 5. Banana Java Many of these smoothies feature banana as their main event, but it takes the spotlight in this coffee variety. The superfood is mostly known for it’s potassium punch, but it’s also got carotenoids, which are especially good for our eyes. 1 banana ⅓ cup oats 1 scoop vanilla whey protein ¼ cup skim milk 1 cup coffee 6. Strawberry Banana Chia seeds are known for their hydrating properties making them a great pre-workout energizer. Prep for this smoothie is a little different because of the seeds. Blend up the fruit, and add water or a milk of choice until it reaches your desired consistency. Add the seeds and let them soak for a few minutes before knocking it all back. 1 banana ¾ cup frozen strawberries ½-1 cup water or milk of your choice 2 tablespoons chia seeds 7. Oaty Banana Since oats are slow digesting carbs, they’re a great pre-workout smoothie enhancer for lasting energy on the road or at the gym. This mix also features kefir, a probiotic-packed drink that may help support immunity and better digestion [1]. Note: This smoothie has a thick, doughy consistency much unlike fruit and ice based ones. 1 banana ¼ cup rolled oats ½ cup plain kefir 1 tablespoon chia seeds 1 tablespoon almond butter¼ teaspoon vanilla extract 1 pinch of cinnamon 8. Protein Creamcicle This smoothie has only three ingredients to get the job done. Whey protein has been shown to help increase strength (as long as resistance training is included in your fitness regimen). 1 scoop vanilla whey protein powder 1 cup orange juice 3 ice cubes 9. Blueberry-Lavender Allegedly as delicious as Shaun T’s abs, this smoothie has the antioxidant power of blueberries, plus the energy boosting power of maca powder, a root that Incan warriors used for endurance and strength. ½ cup almond milk ¼ cup water ½ cup frozen blueberries ½ banana 1 teaspoon hemp seeds 1 scoop vanilla protein powder 1 teaspoon dried lavender ½ tablespoon maca powder 1 teaspoon vanilla 10. Neapolitan This smoothie may remind you of an ice-cream sundae, but it’s a helluva lot healthier. Instead of ice cream, this treat uses fruit, yogurt, and chocolate milk to recreate the classic flavor combo. ¾ cup low-fat chocolate milk ½ cup low-fat vanilla yogurt ¾ cup sliced strawberries 1 teaspoon ground flaxseed 1 scoop vanilla or chocolate whey-protein powder 3 ice cubes 
Peanut butter, for spreading 1 banana, sliced Mini chocolate chips, for decoration Optional: Nutella Berry jam (any jam that's red)
If not using crackers, spread the peanut butter directly on the bananas. Top with one banana slice, and place a mini chocolate chip in the center as a pupil. If desired, spread jam over the "eyeball" to give it a bloodshot look. Serving Size: 4 snack servings (varies based on type of cracker used)
Spiced Chicken With Couscous Salad Ingredients
Directions
Source: http://www.realsimple.com/ |
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