One Step At a Time...
You Can Go Meatless
For All Three Meals
Lean
Green Entrée Salads
When
you’re scanning a restaurant menu and see “salad,” you usually
think “healthy eating.” A big bed of greens topped with colorful
peppers, tomatoes, carrots—of course salads are healthy. But when
you toss in cheese, creamy dressings, crunchy bits of bread, and
bacon, that so-called healthy restaurant meal can easily become the
calorie, fat, and sodium equivalent of a deluxe fast food burger.
That
doesn’t mean you have to forego making a meal of salad when you’re
eating out—you just need to be aware of the ingredients going into
your garden-based meal. As long as you choose appropriately, your
salad can be all the things you want it to be: rich in vitamins,
minerals, antioxidants, fiber, and lean protein, without high levels
of calories, fat, saturated fat, and sodium.
Helpful
hints. Keep the following tips in mind and reap all the benefits you
desire when choosing a salad over an artery-clogging fast food
burger.
Less
is best. When it comes to dressing, that is. Just one
packet of creamy dressing at a restaurant can easily add more than
150 calories, 15 grams fat, and 500 milligrams sodium. Your best bet
is to choose vinegar and oil-based dressings. And keep them on the
side, dipping your salad bites into the dressing rather than
slathering it over the salad.
Downsize.
Many restaurants offer their salads in both whole and half sizes. The
petite portion is a great option to let you enjoy a salad and stick
to your healthy eating guidelines. Another strategy is to eat half
and take the other half home for another meal.
Balance.
While choosing a salad made completely of leafy greens and veggies
may provide a good amount of vitamins and minerals, it may be lacking
whole grains and protein. For a balanced meal top your greens with
lean protein, such as cottage cheese, beans, or shrimp, and consider
adding whole grains crackers and fresh fruit on the side. ~Heidi
McIndoo, MS, RD ~
Healthy
Meatless Recipe:
White
Pizza Stuffed Zucchini Boats
(Adapted
from Kitchen Treaty )
It's
zucchini season, and gardens and farmers markets are overflowing with
this versatile veggie. If you've ever grown zucchini, you realize all
too well the need for recipes where zucchini is the main ingredient,
which is one of the reasons stuffed zucchini has become such a
classic.Garlic,
herbs, ricotta, and melty mozzarella stuffed inside tender zucchini.
White pizza - sans crust - for Meatless Monday!
Ingredients:
- 3 medium or 2 large zucchini (about 1 1/2 pounds)
- 1/2 cup part-skim ricotta cheese (whole milk ricotta works too)
- 1 cup + 1/4 cup shredded mozzarella cheese (about 3.5 ounces), divided
- 2 medium cloves garlic, minced (about 1 tablespoon)
- 2 tablespoons chopped fresh basil, plus a couple extra leaves for garnish
- 1/2 teaspoon dried oregano
- 1/4 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
Directions:
- Preheat oven to 375 degrees Fahrenheit.
- Cut ends off of zucchini and slice in half lengthwise. With a spoon or melon baller, gently scoop out seeds and discard. Place cut-side-up on a large baking sheet.
- To a medium bowl, add ricotta, 1 cup mozzarella, garlic, 2 tablespoons basil, oregano, salt, and pepper. Mix well. Using a spoon, fill zucchini with ricotta mixture, dividing evenly between halves. Top with remaining mozzarella.
- Bake until zucchini is fork-tender and the cheese is melted and turning golden brown along the top.
- Chiffonade remaining basil leaves and sprinkle over the tops of zucchini. Serve.
Enjoy
and Bon Appetit!
Healthy
Weekly Motivator
Fight
Stress with Exercise
The
rush of anxiety and pent-up energy that can result from stress is
part of your body's natural defense mechanism's. While the desire to
fight or flee is helpful in emergencies, too much tension can
negatively impact your health. Instead of bottling it up, get it out
with exercise!
Releasing excess energy with physical activity is a healthy way to
alleviate built-up muscle tension and other symptoms.
This
week, after a long day, get active and aim for moderate intensity
exercise. It may seem counter intuitive, but moving more will help
you to relax.
Remember
Green Goes with Everything
Fresh
Laundry. Fresh Day.
Just
how powerful is Get Clean Fresh Laundry? Besides the fact that
one small bottle cleans 32 loads, it outperforms OxiClean Laundry
Stain Remover Spray and Resolve Max Laundry stain Remover in the
removal of stains, and is comparable toMethod Laundry Detergent, All
Small and Mighty, Tide Free & Gentle in overall soil removal when
used as a liquid laundry concentrate. And it works for both HE and
standard washing machines. Now that's fresh laundry.Get Clean Laundry
products are Natural, Concentrated, Hypoallergenic, No Phosphates,
NO Chlorine, and have Biodegradable Surfactants. Give these
products a try and your family will be thankful and so will the
environment.
Have a great week and remember a better tomorrow starts with what you eat today!
Do you have a favorite meatless recipe you would like to share with us? Send it my way!
Wishing you health and wellness from the inside out,
Lisa
LQ WELLNESS
Professional Wellness Coach
973-383-0955
lisaquinnwc@embarqmail.com
Make sure to follow me on Twitter @lq_wellness
Like me on Facebook
“Treat
yourself and others with kindness when you eat, exercise, play, work,
love and everything else.”
~
Dr. Wayne Dyer ~
