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Healthy Recipes For Mind, Body & Spirit

It is Possible to have Quick and healthy recipes that keep you energized. How, when and what you eat can have a huge impact on how you feel. Stay well-nourished to prevent those plummets in energy that leave you tired, cranky and willing to eat anything in sight, healthy or not. Start your day on the right foot with a quick and easy breakfast that contains a mix of carbohydrates and protein to kick-start your metabolism. Ensure you won’t skip meals by packing portable lunches and snacks that keep you fueled and help you avoid refined-carbohydrate snacks that have little nutritional value and leave you feeling guilty. End your day right with a sensible nighttime meal. Healthy recipes, including easy dinners that are ready in just 30 minutes or less, will keep your mood and energy level on an even keel all day.

Start your day with - This meal-in-a-glass smoothie it's bursting with berries and orange juice, healthful sources of carbohydrate and powerful antioxidants. Getting plenty of antioxidant-rich foods makes sense for active people, since free radicals are produced any time the body's cells process oxygen.

CITRUS BERRY SMOOTHIE

INGREDIENTS

1 1/4 cups fresh berries

  • 3/4 cup low-fat plain yogurt

  • 1/2 cup orange juice

  • 2 tablespoons nonfat dry milk

  • 1 tablespoon toasted wheat germ

  • 1 tablespoon honey

  • 1/2 teaspoon vanilla extract

  • PREPARATION

Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.

NUTRITION

Per serving: 432 calories; 3 g fat (2 g sat, 0 g mono); 15 mg cholesterol; 77 g carbohydrates; 20 g protein; 7 g fiber; 250

mg sodium; 617 mg potassium.

Nutrition Bonus: Vitamin C (175% daily value), Calcium (63% dv), Potassium (18% dv), Magnesium (16% dv). 4 1/2 Carbohydrate Serving.

Exchanges: 3 fruit, 2 low-fat milk

Toss leftover cooked chicken with barbecue sauce and crunchy carrots for a quick and healthy lunch.

BBQ CHICKEN SANDWICH

INGREDIENTS

  • 1/2 cup shredded cooked chicken
  • 1/4 cup shredded carrots

  • 2 tablespoons barbecue sauce

  • 2 teaspoons light ranch dressing

  • 1 small whole-wheat sandwich bun PREPARATIONCombine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.

NUTRITION

Per serving: 323 calories; 8 g fat (1 g sat, 2 g mono); 62 mg cholesterol; 37 g carbohydrates; 26 g protein; 4 g fiber; 729

mg sodium; 456 mg potassium.

Nutrition Bonus: Vitamin A (100% daily value), Selenium (56% dv). 2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 3 very lean meat, 1 1/2 fruit

Stir lemon pepper into cottage cheese for a quick and healthy vegetable dip. We like carrots and snow peas, but any crunchy vegetables you have on hand will do.

COTTAGE CHEESE VEGGIE DIP

INGREDIENTS

  • 1/2 cup low-fat cottage cheese

  • 1/4 teaspoon lemon pepper

  • 1/2 cup each baby carrots and snow (or snap) peas

PREPARATION

Combine cottage cheese and lemon pepper. Serve with carrots and peas. NUTRITION

Per serving: 120 calories; 2 g fat (1 g sat, 0 g mono); 10 mg cholesterol; 14 g carbohydrates; 14 g protein; 2 g fiber; 561 mg sodium; 202 mg potassium.

Nutrition Bonus: Vitamin A (170% daily value), Vitamin C (30% dv), Calcium (25% dv).

Exchange: 1 Carbohydrate Serving

Shrimp, bell pepper, cucumber and herbs tossed with a spicy Thai dressing create a colorful salad. Served in Bibb lettuce cups, it's perfect for a light supper.

SPICY THAI SHRIMP SALAD

  • INGREDIENTS 2 tablespoons lime juice

  • 4 teaspoons fish sauce, see Note

  • 1 tablespoon canola oil

  • 2 teaspoons light brown sugar

  • 1/2 teaspoon crushed red pepper

  • 1 pound cooked and peeled small shrimp

  • 1 cup thinly sliced red, yellow and/or orange bell pepper

  • 1 cup seeded and thinly sliced cucumber

  • 1/4 cup mixed chopped fresh herbs, such as basil, cilantro and/or mint

PREPARATION

Whisk lime juice, fish sauce, oil, brown sugar and crushed red pepper in a large bowl. Add shrimp, bell pepper, cucumber and fresh herbs; toss to coat.

TIPS & NOTES

Note: Fish sauce is a pungent Southeast Asian condiment made from salted, fermented fish. Find it in the Asian section of large supermarkets and in Asian specialty markets. We use Thai Kitchen fish sauce, lower in sodium than other brands (1,190 mg per tablespoon).

NUTRITION

Per serving: 170 calories; 5 g fat (1 g sat, 2 g mono); 221 mg cholesterol; 6 g carbohydrates; 25 g protein; 1 g fiber; 652 mg sodium; 315 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (25% dv), Iron (21% dv). 1/2 Carbohydrate Serving
Exchanges: 3 lean meat, 1 vegetable, 1 fat

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