Lemon Bread
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INGREDIENTS

  • ¾ cups all-purpose flour

  • ¾ cup sugar or sugar substitute blend equivalent to ¾ cup sugar (see Tip)

  • 2 teaspoons baking powder

  • ¼ teaspoon salt

  • ¼ cup refrigerated or frozen egg product, thawed, or 1 lightly beaten egg

  • 1 cup fat-free milk

  • ¼ cup cooking oil or melted butter

  • 2 teaspoons finely shredded lemon peel

  • 1 tablespoon lemon juice

  • ½ cup chopped toasted almonds or walnuts (see Tip)

  • 2 tablespoons lemon juice 

  • 1 tablespoon sugar (optional)

INSTRUCTIONS:

  1. Preheat oven to 350°F. Grease the bottom and ½ inch up sides of an 8x4x2-inch loaf pan; set aside. In a medium bowl stir together flour, ¾ cup sugar, the baking powder, and salt. Make a well in center of flour mixture; set aside.

  2. In another medium bowl combine the egg, milk, oil, lemon peel, and the 1 tablespoon lemon juice. Add egg mixture all at once to flour mixture. Stir just until moistened (batter should be lumpy). Fold in nuts. Spoon batter into prepared pan.

  3. Bake for 45 to 55 minutes or until a wooden toothpick inserted near center comes out clean. If desired, stir together the 2 tablespoons lemon juice and the 1 tablespoon sugar. While bread is still in the pan, brush lemon-sugar mixture over the top of the loaf. Cool in pan on a wire rack for 10 minutes. Remove from pan. Cool completely on a wire rack. Wrap and store overnight before serving.

Soy-Free/ diabetic appropriate/ heart healthy/ low sodium/ vegetarian


Source: http://www.eatingwell.com/recipe/265132/lemon-bread/

Emily SkaarComment
Lemon-Lime Chicken, Kale & Mango Salad
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INGREDIENTS

  • 4 (5 ounce) skinless, boneless chicken breast halves (see Tip)

  • ½ teaspoon finely shredded lemon peel (set aside)

  • 6 tablespoons lemon juice

  • 3 tablespoons lime juice

  • ½ teaspoon kosher salt

  • ¼ teaspoon crushed red pepper

  • ¼ teaspoon black pepper

  • 4 cups coarsely chopped kale leaves (about ½-inch pieces)

  • 1½ teaspoons canola oil

  • 1 ripe medium mango (see Tip)

  • 1 teaspoon minced fresh ginger

  • ⅛ teaspoon black pepper

  • 1 cup fresh blueberries

  • ¼ cup hazelnuts, toasted and coarsely chopped

INSTRUCTIONS

  1. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl, combine 3 tablespoons of the lemon juice, the lime juice, ¼ teaspoon of the salt, the crushed red pepper and the ¼ teaspoon black pepper. Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator 15 minutes.

  2. Meanwhile, place kale in an extra-large bowl. Drizzle with oil. Using clean hands, massage oil into kale; set aside.

  3. Halve, seed, peel and chop mango, reserving the juice. Set chopped mango aside. For dressing, in a small bowl, combine the reserved mango juice, the reserved lemon peel, the remaining 3 tablespoons lemon juice, the remaining ¼ teaspoon salt, the ginger and the ⅛ teaspoon black pepper. Set aside.

  4. Drain chicken, discarding marinade. Heat a grill pan over medium-high heat. Add chicken. Cook 8 to 10 minutes or until chicken is no longer pink (165°F), turning once halfway through cooking. If chicken browns too quickly, reduce heat to medium.

  5. Add chopped mango, blueberries and hazelnuts to kale in bowl. Drizzle with dressing; toss gently to coat. Divide kale mixture among four dinner plates. Slice chicken; arrange on top of kale mixture.


Dairy-Free/ Egg Free/ Diabetic appropriate/ Gluten Free 

 


 

Source: http://www.eatingwell.com/recipe/267512/lemon-lime-chicken-kale-mango-salad/

Rhianna MooreComment
Turn Pumpkins into a Healthy Autumn Smoothie
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INGREDIENTS:

  • 1 banana

  • 3/4 pumpkin puree (if you purchased the canned puree, make sure it is unsweetened)

  • 1/2 cup instant oatmeal

  • 3 tbsp maple syrup

  • 1/2 tsp cinnamon

  • 1 pinch nutmeg

  • 1 1/2 tsp pumpkin pie spice

  • 1 cup milk

  • 1/2 cup vanilla greek yogurt

  • 1 cup ice

INSTRUCTIONS:

To puree fresh pumpkin: Preheat oven to 325 degrees F. Cut the pumpkin in half and remove seeds and pulp. The seeds are delicious when roasted so set them aside!  Cover each half with foil. Bake face down in the oven for 1 hour or until tender. Cool and place in blender to puree. Strain to remove any stringy pieces.

Place all ingredients into a blender and blend on high. Serve immediately & enjoy!

Rhianna Moore
Back to School Super Healthy Hero Lunches
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Your Super Healthy Hero needs to maintain their energy and focus throughout their busy school year. Studies have shown that kids that eat nutritious foods throughout their day have longer attention spans are able to focus more during the school day.  

Actively involving your child in preparing their school lunch is a great way to teach cooking and nutrition skills.  You can make it a fun activity that empowers your child to learn how to make a healthy lunch with the following tips:

*We love the evening lunch preparation as it eliminates the morning stress of getting everyone out the door and to school on time.
*A bento box is an excellent way to eliminate unnecessary waste, keep foods separate, and also to see if you have the proper proteins, veggies, fruits, and whole grains for a healthy lunch.
*Have your child practice their knife skills by chopping the vegetables and fruits.
*Leftovers from dinner are a great way to break up the lunch menu so keep a thermos handy to pre-warm up last night’s dinner and pop it in the lunch box.
*Skewers and toothpicks are excellent for making fruit kabobs. You can also use turkey, cheese, cucumbers, and tomatoes for fun and healthy skewers.

Rhianna Moore
Run, Jump, Play! Keeping Your Kids Active
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Studies have shown that many kids like to fill up their summertime with sedentary activities, such as video games or television.  Limiting screen time to less than 2 hours per day is recommended as well as 60 minutes of physical activity per day. This includes adults too!

It can be difficult to motivate the kids to get off the couch and out the door so we have a few fun ideas to get everyone moving.

  • Invite friends over.  This is a great way to get their creative juices flowing to see what physical activities they can create.  They might play a game of baseball in the backyard, create a dance together, or run through the sprinklers.
  • Keep it fun. Kids will not be super excited to go for a 15-minute jog around the block but if you challenge them to race you to landmarks along the way, you will most likely both end up having fun while getting your heart rates up.
  • Hula hoops, balls, & jump ropes. Keep toys handy to keep kids entertained and physically fit.
  • Enjoy nature. Playgrounds are great but spending time in nature climbing trees, building forts, and exploring offer a restorative way to stay active.
  • Stay active indoors. If the weather isn’t cooperating and outdoor time is limited, pull out the game of Twister and have a handstand contest to stay active.
  • Family Time.  Staying active as a family is a great way to model healthy routines.  After dinner, take the dog for a walk, go for a bike ride, or shoot baskets together as a family.
  • Try something new. Summer is a great time to try a new sport or activity. Sailing lessons, stand up paddleboarding or rollerblading are great exercises for all ages!
Rhianna Moore