A Delicious Holiday Recipe!!!


Looking for something festive, delicious and healthy to bring to those holiday parties this season? 
Poached pear cranberry bliss!

4 servings:

  • 1 tbsp honey
  • 1 tbsp cranberry jelly
  • 2 tbsp raw sugar (modify to your preference)
  • 2 tea bags (I suggest apple cinnamon flavor)
  • 4 ripe but firm pears, peeled and halved with cores scooped out
  • 1 cup fresh cranberries
Instructions:


1.   Put the sugar, honey, jelly and tea bags into a big saucepan with 600ml water and bring to a  boil, stirring to dissolve the sugar. 

2.   Add the pear halves, then cover and simmer for 12-15 mins until the pears are just tender - poke them with a skewer or the tip of a knife.

3.   Lift out the pears, then turn up the heat, throw in the cranberries and boil for a few mins until syrupy. Discard the tea bags. 

4.   Serve the pears with the warm syrup poured over and a spoonful of plain or vanilla greek yogurt or ice cream (if you made time for a brisk walk that day!)


What's the deal with Chia Seeds?

Perhaps you've seen them in pricey bottled beverages at your favorite market.
Chia seeds offer some substantial health benefits.

1. Soluble and insoluble fiber, which slows the rate your body absorbs carbohydrates and reduces blood sugar "spikes".

 
2. Because of their water holding capacity, the seeds bulk up and help you feel fuller.
 
3. Fiber also helps things "move along" through your digestive tract, which can help you feel and become more regular.
 
4. Chia is a rich plant source of heart and brain healthy omega-3.
 
5. If you feel full and have more energy and fewer slumps throughout the day to work out and stay active while eating less.....you lose weight!

Add Chia seeds to everything. They take on the flavor of whatever you put them with. I personally like adding them to my water!

Labor Day BBQ made Healthy!

Here is a wonderful recipe for Healthy Stuffed Bell Peppers!
These make a great addition to your holiday BBQ!

Ingredients:

Bell Peppers (whatever color you like)
quinoa or couscous
lentils
lean ground turkey
carrots
squash/zuchini
salt, pepper, garlic, oregano (any seasoning you prefer)
crushed tomatoes

Directions:

Pre-heat oven to 375 degrees
Start by cutting off the tops of the peppers so that they may be filled.
Place peppers on a foil-covered baking sheet and bake in oven for 30 minutes.

LENTILS:   Rinse and strain dry lentils.
         * 2 cups of water per one cup of beans. Bring the water to a rapid simmer over medium-high heat, then reduce the heat to maintain a very gentle simmer.  Cook, uncovered, for 20-30 minutes. Add water as needed to make sure the lentils are just barely covered.

QUINOA/COUSCOUS:  bring water or broth (your choice) to boil in a sauce pan
         * quinoa will require 2 cups of water per one cup of quinoa
Combine liquid and quinoa and bring to a boil.  Lower heat and cook covered for 15 minutes.
         * couscous will require the same ratio
In a saucepan, bring water to a boil. Add salt and stir. Add couscous and remove from heat and allow to sit for about 5 minutes.  Fluff with a fork.

VEGGIES: Meanwhile, while the other items are cooking, dice veggies and saute in a pan or steam with desired seasonings.  (Add harder veggies to the pan first as they will take longer to soften)

MEAT: In another pan, add a small amount of oil or water and over medium-high heat cook lean turkey meat with desired seasoning.  Once cooked, add crushed tomatoes or tomato sauce to the meat.
**Use a large enough pan in order to add all of the vegetables, lentils and carbohydrates together.  Season to taste. 

Once the peppers have finished baking, remove from the oven and fill with all the above combined items.  Once filled, place the stuffed peppers back in the oven for 5-10 minutes, depending how soft you like your peppers. 

Remove from oven, allow to cool and enjoy!