June 20, 2019

Chicken Cauliflower Bake by Shirley Plant

Consider sharing this healthy chicken and veggie one-pan dinner with your friends and family tonight!

Chicken Cauliflower Bake

•  2 1/2 cups cooked chicken, diced
•  1 cauliflower, cut into pieces (approx 3 cups)
•  3/4 cup raw cashews
•  3/4 cup chicken or vegetable stock
•  2 tbsp grainy mustard
•  1 tbsp cornstarch or arrowroot
•  1 tsp paprika
•  1 clove garlic
•  1/2 cup chopped fresh parsley
•  3 kumato tomatoes, sliced or 2 large tomatoes, sliced

Directions:

•  Soak cashews in water for a few hours
•  Drain cashews and in a blender combine cashews, mustard, garlic, paprika, stock and cornstarch until creamy
•  Chop up chicken into bite sized pieces and place in a deep oven proof dish
•  Blanch cauliflower in hot water for a few minutes. Drain and add cauliflower in with cut up chicken
•  Pour cashew sauce over top of cauliflower and chicken and mix well add in chopped parsley
•  Slice tomatoes and place on top
•  Bake 375F for 30 minutes

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Post-Workout Power Parfait by Helen Agresti, R.D.

Mango Pineapple Power Parfait

Replenishing after a workout with nutrient-rich complex carbohydrates is essential for building lean body mass.  The fruit and granola that are in this parfait recipe will do just that!  Timing is key when it comes to refueling after exercising.  Consuming a protein and carbohydrate rich snack within 40 minutes of a moderate to high intensity workout will replenish energy stores and prevent muscle mass from breaking down.  I topped this parfait with chia seeds for additional fiber and to promote a healthy balance in blood sugar levels.

In a parfait glass layer…
1. fresh mango
2. plain greek yogurt
3. all natural granola
4. fresh pineapple
5. plain greek yogurt
6. fresh mango
7. all natural granola
8. Top with a dollop of greek yogurt and chia seeds.

Replenish, Rebuild, and Enjoy Eating Healthy!

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

Healthy Baked Potato Soup by Helen Agresti, R.D.

Healthy Baked Potato Soup

This recipe is easy, healthy, and doesn’t contain any heavy cream.  I enjoy the challenge of taking a calorie dense recipe and making it deliciously nutritious!  Potato skins add fiber and plenty of nutrients.  Enjoy the warming and comforting powers of this healthy baked potato soup.

 

Ingredients

5 lbs russet potatoes, diced not peeled
3 tablespoons minced garlic
1 large yellow onion, chopped
64 oz low-sodium chicken broth
8 oz  1/3 less fat cream cheese
3 (6 oz) low-fat plain greek yogurt
salt and pepper to taste
shredded cheddar
chives

Directions

Combine first 4 ingredients in a slow cooker, cook on low for 8hrs or on high for 4hrs.  Add cream cheese, yogurt, bacon bits, salt, and pepper.  Blend well with a handheld blender.  Serve warm, sprinkled with cheese and chives.

This recipe will most likely leave you with plenty leftover.  For future meals, you may want to add chicken or shrimp with vegetables such as broccoli, cauliflower, or corn.

Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

 

Pumpkin Oat Protein Muffins

Pumpkin Oat Protein Muffins
Serves 15

Calories: 160 kCal
Fat: 2.6g
Carbs: 28g
Protein: 7g

 

Ingredients:
2 cups oat flour
1 can pumpkin purée (not pumpkin pie filling!)
6 tbsp honey
2 cups unsweetened applesauce
2 tsp pumpkin pie spice
2 tsp baking soda
1/2 cup rolled oats (do not use instant oats)
1/2 cup vanilla protein powder (I use soy, but whey or other plant based would work)
2 tbsp semi-sweet chocolate chunks

Directions:
1) Heat oven to 350 degrees. Coat muffin tins with light spray oil or muffin wrappers. I used coconut oil spray, and it worked nicely.
2) Mix all ingredients except chocolate in a bowl until well blended. Batter will be very thick.
3) Add 1/3 cup of batter to each muffin cup. Should fill 15 cups. Add 2 chocolate chunks to the top of each muffin, and bake for 20-25 minutes or until browned and toothpick comes out clean.
4) Serve warm and refrigerate leftovers when cooled.

Recipe by Cyanne Demchak. Cyanne is a Philadelphia-based blogger, marathoner, and at-home cook. In between long days of conference calls and business travel, she shares her love affair with running, recipes and thoughts on healthy living on RunStretchGo.com. She can also be found on Twitter (@cldem), on and Pinterest (RunStretchGo).