Q. In my high school health class we need to bring in a healthy food item later this week. It has to be made, so I can't just buy something from the store. Preferably something with simple ingredients that I can whip up with stuff I already have at home. Item I pick gets 10 points for best answer. Thanks!
A. Here are some healthy ideas :)
If you can try to use natural organic foods
~ Sweet potato chips or regular potato chips baked - made by thinly slicing sweet potato or potato, glazing with olive oil, sprinkling on salt/pepper and baking.
~ Hummus and veggie platter - raw carrot sticks, celery sticks, cucumber slices or sticks, sliced cherry tomatoes, lightly steamed broccoli, slices of bell peppers. You could also cut whole wheat pita into triangles for dipping or have whole wheat pita chips.
~ Fruit salad
~ Apple slices with but butter for dip (like peanut butter or almond butter) or apple halves spread with nut butter, sprinkled with cinnamon
~ Trail mix - different nuts, seeds, dried fruit (such as blueberries, cherries, cranberries, raisins, etc), you could also add in bits of dark chocolate
~ Greek yogurt parfaits with organic granola or muesli and berries
~ Whole grain crackers (such as Kashi crackers) with cheese and grapes
~ Whole grain crackers with nut butter & cinnamon
~ Whole grain or buckwheat waffles or pancakes with nut butter & natural jam or agave nectar or honey, with cinnamon
~ Cottage cheese with slices of peach, mixed berries or pineapple chunks
Recipe ideas:
* Hummus
http://www.wholefoodsmarket.com/recipes/107
* Dried apple slices
http://www.wholefoodsmarket.com/recipes/3076
* Carrot apple muffins
http://www.wholefoodsmarket.com/recipes/1476
* Cherry pecan bran muffins
http://www.wholefoodsmarket.com/recipes/2892
* Yogurt honey muffins
http://www.wholefoodsmarket.com/recipes/2602
* Oat date bars
http://www.wholefoodsmarket.com/recipes/2748
* Apple cinnamon oat squares
http://www.wholefoodsmarket.com/recipes/2867
* Apple sandwiches with granola and peanut butter
http://www.wholefoodsmarket.com/recipes/2535
* Roasted chickpeas
http://allrecipes.com/Recipe/roasted-chickpeas/detail.aspx
I hope this helps :)
♥
If you can try to use natural organic foods
~ Sweet potato chips or regular potato chips baked - made by thinly slicing sweet potato or potato, glazing with olive oil, sprinkling on salt/pepper and baking.
~ Hummus and veggie platter - raw carrot sticks, celery sticks, cucumber slices or sticks, sliced cherry tomatoes, lightly steamed broccoli, slices of bell peppers. You could also cut whole wheat pita into triangles for dipping or have whole wheat pita chips.
~ Fruit salad
~ Apple slices with but butter for dip (like peanut butter or almond butter) or apple halves spread with nut butter, sprinkled with cinnamon
~ Trail mix - different nuts, seeds, dried fruit (such as blueberries, cherries, cranberries, raisins, etc), you could also add in bits of dark chocolate
~ Greek yogurt parfaits with organic granola or muesli and berries
~ Whole grain crackers (such as Kashi crackers) with cheese and grapes
~ Whole grain crackers with nut butter & cinnamon
~ Whole grain or buckwheat waffles or pancakes with nut butter & natural jam or agave nectar or honey, with cinnamon
~ Cottage cheese with slices of peach, mixed berries or pineapple chunks
Recipe ideas:
* Hummus
http://www.wholefoodsmarket.com/recipes/107
* Dried apple slices
http://www.wholefoodsmarket.com/recipes/3076
* Carrot apple muffins
http://www.wholefoodsmarket.com/recipes/1476
* Cherry pecan bran muffins
http://www.wholefoodsmarket.com/recipes/2892
* Yogurt honey muffins
http://www.wholefoodsmarket.com/recipes/2602
* Oat date bars
http://www.wholefoodsmarket.com/recipes/2748
* Apple cinnamon oat squares
http://www.wholefoodsmarket.com/recipes/2867
* Apple sandwiches with granola and peanut butter
http://www.wholefoodsmarket.com/recipes/2535
* Roasted chickpeas
http://allrecipes.com/Recipe/roasted-chickpeas/detail.aspx
I hope this helps :)
♥
What kind of HEALTHY recipes can I make with whole wheat Pita bread and Tortillas?
Q. I love vegetables and I need some healthy recipes for whole wheat pita bread and whole wheat tortillas... what can i make with them? Thanks.
A. Caribbean Wrapper
Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 4
Ingredients
- 3 tablespoons mayonnaise
- 1 tablespoon thawed orange juice concentrate
- 2 teaspoons lime juice
- 1/2 teaspoon lemon pepper
- 1 tablespoon oil
- 1 (8-ounce) package shredded coleslaw mix (about 4 cups)
- 6 green onions sliced with tops
- 1 (15-ounce) can black beans drained and rinsed
- 1 HORMEL® Pepperoni (3.5-ounce) package sliced
- 4 MANNY'S™ 9" Burrito Size Flour Tortillas , warmed
Directions
In small bowl, combine mayonnaise, orange juice, lime juice, and lemon pepper; set aside. Meanwhile, in large skillet, heat oil over medium heat. Add coleslaw and onions; cook, stirring constantly until vegetables begin to wilt, about 2 to 3 minutes. Add beans, pepperoni, and mayonnaise mixture; stir until heated through. Evenly divide filling among each tortilla. Fold burrito-style and serve.
California Beach Club Wrap
Prep Time: 30 minutes
Servings: 4
Ingredients
- 1/2 cup garden vegetable flavored cream cheese
- 4 MANNY'S™ 9" Burrito Size Flour Tortillas
- 1/4 pound JENNIE-O TURKEY STORE® Oven Roasted Turkey Breast , thinly sliced
- 1/4 pound HORMEL® CURE 81® Ham , thinly sliced
- 4 (1-ounce) American cheese slices
- 2 Roma tomatoes thinly sliced
- 1/4 cup HORMEL® Real Bacon Bits or pieces
- 1 avocado peeled and diced
Directions
Spread cream cheese to within 1/2 inch of the edge of each flour tortilla. Begin layering 1/4 each the turkey and ham. Top with cheese slices, sliced tomatoes, bacon pieces and diced avocado. Roll up tortillas. Slice diagonally in half and serve.
Zesty Turkey Wrap
Cooking Method: No Cook
Prep Time: 10
Cooking Time: 10-20 minutes
Makes: 6 servings
Ingredients
2 cups cooked Butterball® Turkey, finely chopped
1/4 cup sliced green onions
1/4 cup sun-dried tomatoes, finely chopped
1/2 cup ranch-style dressing
6 lettuce leaves
6 whole wheat tortillas, (8 inch)
Directions
--------------------------------------------------------------------------------
Combine turkey, onions, tomatoes and dressing in medium bowl.
Place lettuce leaves towards one edge of each tortilla. Top each lettuce leaf with equal amounts of the turkey mixture. Roll to wrap.
Option: instead of tortillas, try using pita pockets: cut pockets in half, line with lettuce and add turkey salad.
Serving Suggestions
--------------------------------------------------------------------------------
Serve with a baked variety of chips and crunchy celery sticks alongside, if desired.
Prep:
15 min
Start To Finish:
15 min
Makes 4 servings
--------------------------------------------------------------------------------
TIPS from the kitchens
Serve With
Heading for the soccer game? Grab these veggie- and cheese-stuffed wraps, fresh nectarines and some mineral water.
Substitution
These fun, portable sandwiches have endless possibilities. Try different flavors of cream cheese, chopped fresh broccoli, sliced green onions or shredded zucchini.
--------------------------------------------------------------------------------
Garden Vegetable Wraps
At last, a "painless" way to get your kids to eat their veggies.
1/2 cup garden vegetable-flavored cream cheese
4 flour tortillas (8 to 10 inches in diameter)
1 cup lightly packed spinach leaves
1 large tomato, thinly sliced
3/4 cup shredded carrot
8 slices (1 ounce each) Muenster or Monterey Jack cheese
1 small yellow bell pepper, chopped (1/2 cup)
1. Spread 2 tablespoons cream cheese over each tortilla. Top with spinach and tomato to within 1 inch of edge. Sprinkle with carrot. Top with cheese. Sprinkle with bell pepper.
2. Roll up tortillas tightly. Serve immediately, or wrap securely with plastic wrap and refrigerate no longer than 24 hours.
Makes 4 wraps
2 tablespoons CRISCO all-vegetable shortening or 2 tablespoons CRISCO Stick
2-3 cloves garlic, minced
1 cup chopped onions
1 tablespoon curry powder
3/4 cup chopped cauliflower
3/4 cup chopped broccoli
1/2 cup shredded carrots
Salt and pepper to taste
1/2 cup chopped tomatoes
2-3 scallions, chopped
6-8 tortillas or chapati
Plain yogurt or sour cream
Melt the Crisco Shortening in a large skillet over medium heat. Add the garlic and onions and cook, stirring often until just tender. Do not allow to brown.
Stir in the curry powder and cook about 1 minute. Add the cauliflower, broccoli, carrots, and salt and pepper. Cover and cook, stirring occasionally, about 5 minutes or until the vegetables are crisp tender. Stir in the tomatoes and scallions. Cook about 1 minute uncovered.
To serve, place the filling in the middle of each tortilla or chapati, top with a little yogurt or sour cream and roll up. Serve immediately
Confetti Turkey Roll-Ups
Deli smoked turkey combines with colorful vegetables for easy-to-make sandwiches or appetizers rolled in flour tortillas.
1 (8-ounce) package cream cheese, softened
1 cup LAND O LAKES® Sour Cream
1 teaspoon prepared mustard
2 tablespoons chopped fresh basil leaves*
8 large (10-inch) flour tortillas, warmed
8 slices (1 ounce each) deli smoked turkery
1 (16-ounce) package broccoli slaw mix
1/2 pound (2 cups) LAND O LAKES® Deli Cheddar Cheese, shredded
1/2 cup sliced green onions
1 (2 1/4-ounce) can (1/2 cup) sliced pitted ripe olives, drained
Combine cream cheese, sour cream and mustard in small mixer bowl. Beat at medium speed, scraping bowl often, until smooth (1 to 2 minutes). Stir in basil. Spread 1/4 cup cream cheese mixture onto each tortilla to within 1/4 inch of edge.
Combine broccoli slaw, cheese, onions and olives in large bowl. Layer each tortilla with 1 slice turkey and 1 1/4 cups broccoli slaw mixture. Roll up tightly; secure with toothpick.
To serve, cut each roll-up into thirds. Secure with toothpicks.
Makes 24 roll-ups or 64 (1-inch) appetizers.
*Substitute 2 teaspoons dried basil leaves.
TIP: To warm tortillas, heat in microwave on HIGH 30 to 60 seconds.
TIP: To make appetizers, trim each end of roll-up. Cut into 8 (1-inch) pieces. Repeat for remaining roll-ups.
MAKE-AHEAD: These roll-ups can be assembled up to 4 hours ahead. Wrap in plastic food wrap. Refrigerate until serving time.
Nutrition Facts (1 roll-up)
Calories: 190
Fat: 11 g
Cholesterol: 30 mg
Sodium: 360 mg
Carbohydrates: 16 g
Dietary Fiber: 1 g
Protein: 7 g
Turkey, Onion, and Tomato Pita Pockets
1 md Red onion, peeled & thinly sliced into rings
16 Cherry tomatoes, quartered
1 c Turkey, cooked, chopped
2 c Iceburg lettuce thinly sliced
1/3 c Shredded fresh basil
1 tb Light brown sugar
1/4 c Balsamic vinegar
1 tb Olive oil
Salt & pepper to taste
4 6 in diameter pita bread rounds cut in half
In a large bowl, toss together the onion, tomatoes, turkey, lettuce, and
basil.
Sprinkle with the brown sugar and drizzle with the balsamic vinegar and
olive oil. Toss well and season with salt and pepper.
Cover and let marinate in the refrigerator for at least two hours.
To make the sandwich, open the pita pocket and add as much mixture as you'd
like.
Veggie Pita Pizzas
2 (6 inch) pita bread rounds
1/2 (8 oz.) can (1/2 c.) herbed or plain tomato sauce
1 c. cooked vegetable (such as broccoli, mushrooms, cauliflower, green
pepper, asparagus, or green beans)
1/2 c. (2 oz.) shredded part-skim Mozzarella cheese
Split each pita bread round horizontally so you have 4 rounds. Place rounds
on a baking sheet. Bake in a 450° oven for 2 to 3 minutes or until dry and
crisp. Spread each round with tomato sauce. Arrange vegetables on top of
each round. Sprinkle with Mozzarella cheese. Bake in a 450° oven about 5
minutes or until cheese melts and pizzas are heated through. Makes 4
servings.
Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 4
Ingredients
- 3 tablespoons mayonnaise
- 1 tablespoon thawed orange juice concentrate
- 2 teaspoons lime juice
- 1/2 teaspoon lemon pepper
- 1 tablespoon oil
- 1 (8-ounce) package shredded coleslaw mix (about 4 cups)
- 6 green onions sliced with tops
- 1 (15-ounce) can black beans drained and rinsed
- 1 HORMEL® Pepperoni (3.5-ounce) package sliced
- 4 MANNY'S™ 9" Burrito Size Flour Tortillas , warmed
Directions
In small bowl, combine mayonnaise, orange juice, lime juice, and lemon pepper; set aside. Meanwhile, in large skillet, heat oil over medium heat. Add coleslaw and onions; cook, stirring constantly until vegetables begin to wilt, about 2 to 3 minutes. Add beans, pepperoni, and mayonnaise mixture; stir until heated through. Evenly divide filling among each tortilla. Fold burrito-style and serve.
California Beach Club Wrap
Prep Time: 30 minutes
Servings: 4
Ingredients
- 1/2 cup garden vegetable flavored cream cheese
- 4 MANNY'S™ 9" Burrito Size Flour Tortillas
- 1/4 pound JENNIE-O TURKEY STORE® Oven Roasted Turkey Breast , thinly sliced
- 1/4 pound HORMEL® CURE 81® Ham , thinly sliced
- 4 (1-ounce) American cheese slices
- 2 Roma tomatoes thinly sliced
- 1/4 cup HORMEL® Real Bacon Bits or pieces
- 1 avocado peeled and diced
Directions
Spread cream cheese to within 1/2 inch of the edge of each flour tortilla. Begin layering 1/4 each the turkey and ham. Top with cheese slices, sliced tomatoes, bacon pieces and diced avocado. Roll up tortillas. Slice diagonally in half and serve.
Zesty Turkey Wrap
Cooking Method: No Cook
Prep Time: 10
Cooking Time: 10-20 minutes
Makes: 6 servings
Ingredients
2 cups cooked Butterball® Turkey, finely chopped
1/4 cup sliced green onions
1/4 cup sun-dried tomatoes, finely chopped
1/2 cup ranch-style dressing
6 lettuce leaves
6 whole wheat tortillas, (8 inch)
Directions
--------------------------------------------------------------------------------
Combine turkey, onions, tomatoes and dressing in medium bowl.
Place lettuce leaves towards one edge of each tortilla. Top each lettuce leaf with equal amounts of the turkey mixture. Roll to wrap.
Option: instead of tortillas, try using pita pockets: cut pockets in half, line with lettuce and add turkey salad.
Serving Suggestions
--------------------------------------------------------------------------------
Serve with a baked variety of chips and crunchy celery sticks alongside, if desired.
Prep:
15 min
Start To Finish:
15 min
Makes 4 servings
--------------------------------------------------------------------------------
TIPS from the kitchens
Serve With
Heading for the soccer game? Grab these veggie- and cheese-stuffed wraps, fresh nectarines and some mineral water.
Substitution
These fun, portable sandwiches have endless possibilities. Try different flavors of cream cheese, chopped fresh broccoli, sliced green onions or shredded zucchini.
--------------------------------------------------------------------------------
Garden Vegetable Wraps
At last, a "painless" way to get your kids to eat their veggies.
1/2 cup garden vegetable-flavored cream cheese
4 flour tortillas (8 to 10 inches in diameter)
1 cup lightly packed spinach leaves
1 large tomato, thinly sliced
3/4 cup shredded carrot
8 slices (1 ounce each) Muenster or Monterey Jack cheese
1 small yellow bell pepper, chopped (1/2 cup)
1. Spread 2 tablespoons cream cheese over each tortilla. Top with spinach and tomato to within 1 inch of edge. Sprinkle with carrot. Top with cheese. Sprinkle with bell pepper.
2. Roll up tortillas tightly. Serve immediately, or wrap securely with plastic wrap and refrigerate no longer than 24 hours.
Makes 4 wraps
2 tablespoons CRISCO all-vegetable shortening or 2 tablespoons CRISCO Stick
2-3 cloves garlic, minced
1 cup chopped onions
1 tablespoon curry powder
3/4 cup chopped cauliflower
3/4 cup chopped broccoli
1/2 cup shredded carrots
Salt and pepper to taste
1/2 cup chopped tomatoes
2-3 scallions, chopped
6-8 tortillas or chapati
Plain yogurt or sour cream
Melt the Crisco Shortening in a large skillet over medium heat. Add the garlic and onions and cook, stirring often until just tender. Do not allow to brown.
Stir in the curry powder and cook about 1 minute. Add the cauliflower, broccoli, carrots, and salt and pepper. Cover and cook, stirring occasionally, about 5 minutes or until the vegetables are crisp tender. Stir in the tomatoes and scallions. Cook about 1 minute uncovered.
To serve, place the filling in the middle of each tortilla or chapati, top with a little yogurt or sour cream and roll up. Serve immediately
Confetti Turkey Roll-Ups
Deli smoked turkey combines with colorful vegetables for easy-to-make sandwiches or appetizers rolled in flour tortillas.
1 (8-ounce) package cream cheese, softened
1 cup LAND O LAKES® Sour Cream
1 teaspoon prepared mustard
2 tablespoons chopped fresh basil leaves*
8 large (10-inch) flour tortillas, warmed
8 slices (1 ounce each) deli smoked turkery
1 (16-ounce) package broccoli slaw mix
1/2 pound (2 cups) LAND O LAKES® Deli Cheddar Cheese, shredded
1/2 cup sliced green onions
1 (2 1/4-ounce) can (1/2 cup) sliced pitted ripe olives, drained
Combine cream cheese, sour cream and mustard in small mixer bowl. Beat at medium speed, scraping bowl often, until smooth (1 to 2 minutes). Stir in basil. Spread 1/4 cup cream cheese mixture onto each tortilla to within 1/4 inch of edge.
Combine broccoli slaw, cheese, onions and olives in large bowl. Layer each tortilla with 1 slice turkey and 1 1/4 cups broccoli slaw mixture. Roll up tightly; secure with toothpick.
To serve, cut each roll-up into thirds. Secure with toothpicks.
Makes 24 roll-ups or 64 (1-inch) appetizers.
*Substitute 2 teaspoons dried basil leaves.
TIP: To warm tortillas, heat in microwave on HIGH 30 to 60 seconds.
TIP: To make appetizers, trim each end of roll-up. Cut into 8 (1-inch) pieces. Repeat for remaining roll-ups.
MAKE-AHEAD: These roll-ups can be assembled up to 4 hours ahead. Wrap in plastic food wrap. Refrigerate until serving time.
Nutrition Facts (1 roll-up)
Calories: 190
Fat: 11 g
Cholesterol: 30 mg
Sodium: 360 mg
Carbohydrates: 16 g
Dietary Fiber: 1 g
Protein: 7 g
Turkey, Onion, and Tomato Pita Pockets
1 md Red onion, peeled & thinly sliced into rings
16 Cherry tomatoes, quartered
1 c Turkey, cooked, chopped
2 c Iceburg lettuce thinly sliced
1/3 c Shredded fresh basil
1 tb Light brown sugar
1/4 c Balsamic vinegar
1 tb Olive oil
Salt & pepper to taste
4 6 in diameter pita bread rounds cut in half
In a large bowl, toss together the onion, tomatoes, turkey, lettuce, and
basil.
Sprinkle with the brown sugar and drizzle with the balsamic vinegar and
olive oil. Toss well and season with salt and pepper.
Cover and let marinate in the refrigerator for at least two hours.
To make the sandwich, open the pita pocket and add as much mixture as you'd
like.
Veggie Pita Pizzas
2 (6 inch) pita bread rounds
1/2 (8 oz.) can (1/2 c.) herbed or plain tomato sauce
1 c. cooked vegetable (such as broccoli, mushrooms, cauliflower, green
pepper, asparagus, or green beans)
1/2 c. (2 oz.) shredded part-skim Mozzarella cheese
Split each pita bread round horizontally so you have 4 rounds. Place rounds
on a baking sheet. Bake in a 450° oven for 2 to 3 minutes or until dry and
crisp. Spread each round with tomato sauce. Arrange vegetables on top of
each round. Sprinkle with Mozzarella cheese. Bake in a 450° oven about 5
minutes or until cheese melts and pizzas are heated through. Makes 4
servings.
What are healthy foods to eat for dinner?
Q. I usually eat pretty healthy foods for breakfast and lunch, but when it comes to dinner, my family tends to go for more of the fried foods. Right now, dinner is often a lot of white rice and some fried meat (chicken, steak, etc.) ... :p
What are healthy alternatives that aren't that hard to prepare?
What are healthy alternatives that aren't that hard to prepare?
A. You could try switching the white rice to brown/wild rice, or trying quinoa instead sometimes. With salmon or grilled tofu. As well as adding vegetables, like broccoli, green beans, carrot, cauliflower, asparagus, zucchini, etc and or a salad. If you can use organic natural ingredients.
Here are some healthy dinner food ideas:
~ Pasta dish with whole grain or brown rice pasta.
For example, with tomato sauce or basil pesto sauce, baby spinach, goat cheese or shredded cheese. Or a pasta salad with baby spinach or grilled vegetables, goat or mozzarella cheese, chopped cherry tomatoes, cucumber, red onion, etc.
~ Salad: mixed baby greens, baby romaine, baby spinach, Italian salad mix, romaine lettuce, etc. with things like cherry tomatoes/tomato, cucumber, low-fat salad dressing or olive oil/vinegar, red onion, dried cranberries, goat or feta crumbles, walnut crumbles or almond slithers, grated carrot, etc.
~ Vegetables - steamed, grilled, etc. You can also try adding a drizzle of olive oil on them, balsamic vinaigrette dressing, lemon - for more flavor.
~ Salmon + wild/brown rice or sweet potato or potato or quinoa + veggies and/or salad.
- For the potato you could make oven fries with olive oil & a sprinkle of salt, basil. To make healthy creamy mashed potatoes try goat cheese added in and for sweet potatoes mashed with cinnamon.
~ Omelets with baby spinach & cheese.
~ Sandwiches.
(On whole grain bread like multigrain, ezekiel, rye, whole wheat pita, whole grain tortilla, etc.)
- Smoked salmon & cream cheese
- Pesto, tomato, baby spinach & mozzarella melt
- Falafel & hummus
- Almond or Peanut butter & jam - nut butter with no added sugar
- Egg & cheese, egg white & spinach in a whole grain tortilla, with cheese like 1-2 tbsp goat cheese
- Chickpea wrap (with things like grated carrot, cherry tomatoes, cucumber, red onion, mixed baby greens, salad dressing, etc.)
- Black bean wrap with salsa & some cheese; or a quesadilla on a whole grain tortilla
- Veggie burger
- Hummus, lettuce, grated carrot, sliced cherry tomatoes in a whole wheat pita half
~ Vegetables like broccoli, carrot, yellow & green zucchini, mushrooms, red onion stir fried in olive oil with tofu, served with wild/brown rice of whole grain noodles.
~ Whole wheat pita pizza or multigrain thin crust pizza, with tomato or pesto; baby spinach, mozzarella, grilled vegetables, etc.
Recipe ideas:
- Pasta salad with grilled vegetables & mozzarella
http://www.wholefoodsmarket.com/recipes/1920
- Easy baked penne with ricotta cheese & basil
http://www.wholefoodsmarket.com/recipes/1914
- Grilled salmon with lemon & herbs
http://www.wholefoodsmarket.com/recipes/2555
- Baked sweet potato fries
http://www.wholefoodsmarket.com/recipes/2906
- Black bean burgers
http://www.wholefoodsmarket.com/recipes/2565
- Three bean salad with quinoa
http://www.wholefoodsmarket.com/recipes/2553
- Grilled veggie & goat cheese pitas
http://www.wholefoodsmarket.com/recipes/3002
- Crustless broccoli quiche
http://www.wholefoodsmarket.com/recipes/1754
- Spinach & strawberry salad
http://www.wholefoodsmarket.com/recipes/696
- Grilled vegetable pizza
http://www.wholefoodsmarket.com/recipes/1749
I hope this helps :)
♥
Here are some healthy dinner food ideas:
~ Pasta dish with whole grain or brown rice pasta.
For example, with tomato sauce or basil pesto sauce, baby spinach, goat cheese or shredded cheese. Or a pasta salad with baby spinach or grilled vegetables, goat or mozzarella cheese, chopped cherry tomatoes, cucumber, red onion, etc.
~ Salad: mixed baby greens, baby romaine, baby spinach, Italian salad mix, romaine lettuce, etc. with things like cherry tomatoes/tomato, cucumber, low-fat salad dressing or olive oil/vinegar, red onion, dried cranberries, goat or feta crumbles, walnut crumbles or almond slithers, grated carrot, etc.
~ Vegetables - steamed, grilled, etc. You can also try adding a drizzle of olive oil on them, balsamic vinaigrette dressing, lemon - for more flavor.
~ Salmon + wild/brown rice or sweet potato or potato or quinoa + veggies and/or salad.
- For the potato you could make oven fries with olive oil & a sprinkle of salt, basil. To make healthy creamy mashed potatoes try goat cheese added in and for sweet potatoes mashed with cinnamon.
~ Omelets with baby spinach & cheese.
~ Sandwiches.
(On whole grain bread like multigrain, ezekiel, rye, whole wheat pita, whole grain tortilla, etc.)
- Smoked salmon & cream cheese
- Pesto, tomato, baby spinach & mozzarella melt
- Falafel & hummus
- Almond or Peanut butter & jam - nut butter with no added sugar
- Egg & cheese, egg white & spinach in a whole grain tortilla, with cheese like 1-2 tbsp goat cheese
- Chickpea wrap (with things like grated carrot, cherry tomatoes, cucumber, red onion, mixed baby greens, salad dressing, etc.)
- Black bean wrap with salsa & some cheese; or a quesadilla on a whole grain tortilla
- Veggie burger
- Hummus, lettuce, grated carrot, sliced cherry tomatoes in a whole wheat pita half
~ Vegetables like broccoli, carrot, yellow & green zucchini, mushrooms, red onion stir fried in olive oil with tofu, served with wild/brown rice of whole grain noodles.
~ Whole wheat pita pizza or multigrain thin crust pizza, with tomato or pesto; baby spinach, mozzarella, grilled vegetables, etc.
Recipe ideas:
- Pasta salad with grilled vegetables & mozzarella
http://www.wholefoodsmarket.com/recipes/1920
- Easy baked penne with ricotta cheese & basil
http://www.wholefoodsmarket.com/recipes/1914
- Grilled salmon with lemon & herbs
http://www.wholefoodsmarket.com/recipes/2555
- Baked sweet potato fries
http://www.wholefoodsmarket.com/recipes/2906
- Black bean burgers
http://www.wholefoodsmarket.com/recipes/2565
- Three bean salad with quinoa
http://www.wholefoodsmarket.com/recipes/2553
- Grilled veggie & goat cheese pitas
http://www.wholefoodsmarket.com/recipes/3002
- Crustless broccoli quiche
http://www.wholefoodsmarket.com/recipes/1754
- Spinach & strawberry salad
http://www.wholefoodsmarket.com/recipes/696
- Grilled vegetable pizza
http://www.wholefoodsmarket.com/recipes/1749
I hope this helps :)
♥
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