Monday, August 29, 2016

RECIPE: Kale Chicken Wrap

This wrap makes a wonderful lunch, whether you pack it to go or eat it at home.

Makes 1 serving 
435 calories per serving

      • 1 bunch kale, washed, de-stemmed and finely chopped
      • 1 tomato, diced
      • 1.5 oz. cooked chicken, diced
      • 1 hard boiled egg, diced
      • 1/2 cup shredded carrots
      • 1/4 cup dried cranberries
      • 1 whole wheat tortilla
      • 2 tablespoons low-fat Italian dressing (or any low-fat dressing of your choice)
        • Set tortilla aside, and toss all other ingredients in a bowl and combine thoroughly. 
        • Fill tortilla with salad mixture and wrap like a burrito to enjoy!

        Recipe & photo submitted by
        AAY! member Alisa H.

        Tuesday, August 23, 2016

        RECIPE: Quinoa & Kale Salad

        Here's a healthy & satisfying salad that's quick & simple to make. 

        Makes 4 servings 
        318 calories per serving

            For the salad: 
            • 2 bunches curly kale, washed, de-stemmed and finely chopped
            • 1½ cups cooked quinoa (cook according to instructions on package)
            • 1 cup red grapes, sliced in half
            • 1 bunch scallions, finely chopped
            • ½ cup chopped walnuts
              For the dressing:
                • 1½ lemons, juiced
                • ¼ cup extra virgin olive oil
                • 1 tablespoon pure maple syrup
                • ¾ teaspoon salt
                • freshly ground black pepper

                • Whisk together dressing ingredients and set aside.
                • Place chopped kale in a large bowl. Pour dressing on top and massage dressing into leaves for a couple of minutes (using your hands) until kale is broken down.
                • Add cooked quinoa, grapes, walnuts and scallions. Toss to combine.

                Recipe & photo submitted by
                AAY! member Alisa H.

                RECIPE: No Mayo Summer Cole Slaw

                Here's a healthy & easy dish to take to a summer picnic or potluck.

                Makes 4 servings
                185 calories per serving

                • 1 small green cabbage, shredded
                • 1/2 carrot, shredded
                • 1 small bunch of mint, finely chopped
                • zest of 1/2 lemon
                • 1/4 cup lemon juice
                • 1/4 cup olive oil
                • 1 tablespoon honey
                • 1 teaspoon salt
                • 1/4 teaspoon black pepper

                  • Combine Combine all ingredients in a bowl and mix together.
                  • Store slaw in the fridge overnight for a delicious pickled flavor. 
                  Recipe & photo submitted by
                  AAY! member Alisa H.

                  Monday, July 25, 2016

                  RECIPE: Berry Granola Smoothie Bowl

                  The perfect breakfast or morning snack for a hot summer day! 

                  Makes 1 serving: 378 calories

                      For the smoothie: 
                      • ¾ cup almond milk
                      • 1 medium banana sliced (reserve 1/4 for topping)
                      • ½ cup strawberries sliced (reserve 1/4 cup for topping)
                      • ½ cup blueberries (reserve 1/4 cup for topping)
                      • Ice
                        For the topping:
                          • 1/8 cup cup Bob's Red Mill Old Country Style Muesli OR Trader Joe's Gluten Free Granola
                          • 1/8 cup unsweetened shredded coconut
                          • 1/8 cup slivered almonds 

                          • Combine all the smoothie ingredients in a high powered blender and blend until smoothie consistency is reached. 
                          • Pour into bowl, and top with granola, unsweetened shredded coconut, sliced bananas, sliced strawberries, blueberries and slivered almonds. 
                          • Enjoy! 

                          Recipe & photo submitted by
                          AAY! member Alisa H.

                          Monday, June 20, 2016

                          RECIPE: Carrot Tahini Salad

                          Here's a nice, cool recipe for picnics and hot summer days!

                          Makes 6 servings
                          232 calories per serving

                            For the dressing:
                            • 1 clove garlic, minced
                            • 1/4 cup tahini
                            • 1/4 cup lemon juice
                            • 2 tablespoons olive oil
                            • 1 teaspoon honey
                            • 1/8 teaspoon ground cayenne 
                            • 1/2 teaspoon salt
                            • 2 tablespoons minced parsley 
                            • Water to thin, if necessary
                              For the salad:
                                • One 15-ounce can chickpeas rinsed, drained, and patted dry
                                • 3 cups shredded carrots 
                                • 1 scallion, diced
                                • 1/2 cup dried cranberries 
                                • 1 cup fresh parsley, minced
                                • Salt and pepper to taste
                                • Combine all the ingredients for the dressing in a mixing bowl and whisk until smooth. 
                                • Add water if the dressing is too thick. Taste and adjust seasonings if necessary.
                                • In a large salad bowl, toss the shredded carrots, chickpeas, scallions, cranberries, and parsley with the dressing. 
                                • Mix well. Season with a little salt and pepper, and serve chilled.
                                Recipe & photo submitted by
                                AAY! member Alisa H.

                                Monday, June 13, 2016

                                Tips for Meal-Planning

                                When you're hungry and unprepared, it can be very tempting to give in and eat foods that don't support your health & weight loss goals. But, if you take the time to plan your meals in advance, it's easy to stay on track throughout the week.

                                Here are tips from AAY! Nutritionist, Narina, to help set you up for a successful week of healthy eating:

                                PLAN: Put time aside each weekend to plan meals & snacks for the upcoming week. 
                                • Inventory your kitchen & review your social calendar.
                                • Include a variety of different types of protein, grains, fruits & vegetables.
                                • Create a shopping list, organized by aisle. 
                                • To save time, organize your shopping list by aisle beginning left to right.
                                • Shop during slow times or order online to get your groceries delivered.
                                • Don't shop when you're hungry, and don't buy anything not on your shopping list.
                                PREPARE: The more you prepare on the weekends, the less you have to do during the busy work week.
                                • Wash, cut and store your fresh produce.
                                • Prepare any sauces or dressings used in your recipes.
                                • Chop & dice herbs, veggies and fruit, and then store them in ready-to-use containers.
                                • Make food prep fun! Involve your family, light a candle or listen to your favorite podcast, music or audiobook.
                                ➤ Effective menu-planning is a skill that takes practice. See what works best for you, be consistent, and create an approach that fits yourlifestyle.

                                Thursday, May 19, 2016

                                RECIPE: Shrimp Orzo

                                Orzo, a rice-shaped pasta, is versatile and easy to prepare. Here's a delicious spring recipe.

                                Makes 4 servings
                                324 calories per serving

                                • 1 cup uncooked orzo (rice-shaped pasta)
                                • 2 tablespoons olive oil, divided
                                • 1/2 teaspoon salt, divided
                                • 1/4 teaspoon black pepper, divided
                                • 1 pound medium shrimp, peeled and deveined
                                • 1 cup chopped onion
                                • 1 tablespoon minced garlic
                                • 1 cup tomatoes, diced
                                • ½ cup green peas
                                • 1/4 cup chopped fresh basil
                                • 1/8 cup grated fresh pecorino Romano cheese (optional)
                                • Cook the pasta according to package directions.
                                • While pasta cooks, heat 1 tablespoon oil in a large skillet over medium-high heat. 
                                • Sprinkle 1/4 teaspoon of salt and 1/8 teaspoon of black pepper evenly over shrimp. 
                                • Add shrimp to pan; cook 1 1/2 minutes on each side or until done. Remove from pan.
                                • Add remaining 1 tablespoon olive oil to pan. Add onion and garlic; cook 2 minutes, stirring frequently. 
                                • Add tomatoes, and cook 3 minutes or until tomatoes begin to soften, stirring occasionally.
                                • Stir in pasta and shrimp; cook 1 minute or until thoroughly heated. 
                                • Remove from heat, and stir in 1/4 teaspoon salt, 1/8 teaspoon black pepper, basil, and cheese (optional).
                                Recipe & photo submitted by
                                AAY! member Alisa H.