Grilled Doesn’t Always = Healthy

Have you ever been out with friends at a not so healthy restaurant? You sit there, starving like everyone else, but you want to make sure you make the healthiest choice. Like most people, you start to look at the grilled menu items thinking they should be the smartest, healthiest route. Well, before you make your final decision, be sure to take a look at this list of the 20 worst grilled foods in America and the healthier alternatives. The more we educate ourselves the better off we’ll be when it comes to making the RIGHT choice. ~GYSB BABY!
http://eatthis.menshealth.com/slideshow/20-worst-grilled-foods-america

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Tired of Rice? Add More Quinoa to Your Life

If you’re looking for another quick healthy meal, here is one GYSB creation I strongly encourage you to try: Quinoa, orange bell peppers, spinach and grilled chicken. Quinoa (pronounced “KEEN-wah“) is a great substitute for white rice that delivers a good source of complete protein.

I apologize for not having exact measurements. I often throw things together without using measuring utensils.

Ingredients:

Quinoa (1 cup)
Onion
Spinach
Orange bell peppers
Minced garlic
Thyme
Coarse black pepper
EVOO
Montreal Spicy Steak Seasoning
Low sodium chicken broth

When cooking the quinoa, use 1 cup of quinoa to 1 cup of water + 1 cup of low sodium chicken broth and a few large piece of onion. bring to a boil. Simmer for 12 – 15 minutes until all the water is absorbed into the quinoa seeds.

Wash and season chicken (to your liking) with coarse black pepper, a tad/pinch of sea salt, thyme, and a shake of Montreal spicy steak seasoning. Grill chicken (on grill or stove top) in a cap full of EVOO and minced garlic.

in a separate skillet, sauté bell pepper and spinach (add spinach last for just a couple of seconds)

Add sautéed veggies to quinoa and top with grilled chicken

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Spicy Tilapia and Veggies Baked in Parchment Paper

Need a quick healthy meal? I make this dish a lot. it’s delicious, quick and easy clean up. you can even prep them early and stick them in the oven a little later. The veggies I used in this recipe are just suggestions. Be creative with your seasonings and veggie selections. I’ve also baked snapper and swai fish in parchment paper. Swai is a white-flesh fish that is typically available in fillet form. It has a sweet mild, taste and light flaky texture. see photo of swai fish with broccoli, mushrooms and bell peppers at the end of this blog post.

Spicy Tilapia and Veggies Baked in Parchment Paper

Ingredients

zucchini
bell peppers
red onions
chopped garlic
tilapia fillets (6 to 7 oz each)
extra-virgin olive oil
fresh thyme leaves
sea salt
black pepper
cayenne pepper
crushed red pepper flakes
paprika

Directions

Place oven rack in center of oven. Heat oven to 400ºF. You’ll need a rimmed baking sheet and parchment paper (tear sheets about 16 inches long).

To make each packet: Place a tilapia fillet brushed with 1 tsp of the olive oil onto the parchment paper. Add seasoning (to your liking) and scatter the veggies on and around fish.

Fold paper around to make a seam. Place on baking sheet.

Bake for about 15-16 minutes until packets are puffed. Open 1 packet to to check if fish is cooked thoroughly. If fish isn’t opaque at center, reseal packet and return to oven. Check again after a few minutes.

Photo of Swai Fish and Veggies after being cooked in parchment paper

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Whole Wheat Pasta w/ Chickpeas, Swiss Chard, Chicken and Fresh Basil

Some of you may know that I have been working with the foster care population for over 7 years now. I must say, it’s one of most rewarding things I have EVER done.  One of the main parts of my job is working with Transition Age Youth (TAY), those who are 18 and aging out of foster care or those who have been out of care for a couple of years.  The youth (young adults) who are currently living in our Transitional Housing Program (TLP) are blessed to have an organic/edible garden on the premises.  Each week, along with a master gardener, they help to prepare the soil for planting, harvest crops, guide climbing plants through garden trellises, and any other tasks good gardeners perform. It is a beautiful thing to see them working together learning about gardening from someone who decided a garden free of pesticides would be a great gift for the program participants.  She was absolutely right. 

Since the young adults aren’t always sure about what to do with the crops they harvest from the garden, one of our very talented staff members (who is a fantastic cook) always brings the youth into our on-site kitchen and shows them how to use the fresh fruits and veggies from the garden to make amazing/simple meals. 

This tasty pasta with chickpeas, fresh basil and swiss chard turned out to be quite  fabulous.  I HAD to share 

 

 

 

 

 

 

 

 

Ingredients:

Whole Wheat Pasta

Fresh Basil

Swiss Chard (sauté in Extra Light Olive Oil and garlic)

Canned Chickpeas

Sun Dried Tomatoes

Kosher Salt

Crushed Black Pepper

Balsamic Vinegar

Extra Light Olive Oil

Minced Garlic

1 Lemon

Chicken Breasts

Preparation: 

Boil whole wheat pasta (al dente – cooked to be firm but not hard)

Sauté Chard in Garlic and Olive Oil (do not over cook—it will lose nutritional value)

Add chickpeas, chard and sun dried tomatoes, fresh chopped basil, to pasta

In a separate bowl, mix 3 parts EVOO to 1 part balsamic vinegar, salt, pepper and fresh squeezed lemon. Pour over pasta and mix all ingredients together.

Grill chicken breasts in EVOO, seasoned lightly with salt and pepper

Chop chicken (I suggest you serve separately in case people do not want chicken added)

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GYSB™ Egg Souffle Muffin

Ingredients

2 egg whites, and 1 whole egg (whipped)
a tab of EVOO around the muffin tin
pour eggs in the tin (only half full)
add your ingredients (whatever you like) I use the following:

chopped bell peppers (red, green and yellow)
grilled turkey sausage
onions
and a pinch of cheese
baked in the oven at 375 for appx 20-25 minutes

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The Perfect Saturday Afternoon Sandwich

Green and yellow bell peppers, roasted red pepper, pepperoncini, grilled onions, grilled chicken with garlic, thyme, rosemary, cayenne pepper, ground pepper, balsamic vinegar, EVOO and Best of all—-eaten on Sara Lee multi grain buns….

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