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Ands Recipe Corner

  • ANDS Staff Healthy Snacks Ideas

    ANDS Staff created healthy snack guide. We would like to encourage
    you make time for at least 1-3 healthy snack each day. Snacks take the
    edge off, keep blood sugars stable, prevent overeating at meals, etc.,
    etc., etc. Make your snack high in fiber and include some protein.
    This will keep you feeling full longer

    One 1-oz package of Planters NUT-trition almonds

    1/2 cup pumpkin seeds in shell

    2 pieces (30 grams) prosciutto, 4 dried figs

    1 package Original Apple Nature Valley Fruit Crisps

    1 Jelly Belly 100-calorie pack

    One 100-calorie Balance Bar

    1 package Back to Nature Honey Graham Sticks

    2 tbsp Better 'n Peanut Butter, 4 stalks celery

    1 bag Orville Redenbacher's Smart Pop Butter Mini Bags topped with a
    spritz of butter spray and 1 tsp sugar

    1 container Fage Greek Total 2% fat yogurt, 2 tsp honey

    Strawberry Salad (1 cup raw spinach
    with ½ cup sliced strawberries and 1 tablespoon balsami

    Any 100 calorie pack
    Snack/Granola bar (around 150
    calories or less, like Kellogg's All-Bran, Kashi TLC Trail Mix, or
    Fiber one Bar)

    Any Brand Sugar-free or fat-free pudding

    Apple dipped in
    Peanut Butter (or spread peanut butter on top of apple slice and top
    with pecans very good!)

    Raw veggies with hummus (ANDS Staff favorite!)

    Skinny S'more (two graham crackers with one roasted
    marshmallow and one small square dark chocolate)

    Trail Mix (make your own! Throw in dried
    fruit, sunflower seeds, nuts, low-sugar cereals, and even the
    occasional piece of candy for something sweet.)

    Mango smoothie (frozen mango, mango Greek Yogurt, and a
    small amount of orange juice)

    Kabobs (thread low-fat meat, low-fat
    cheese, pineapple and cherry tomatoes onto a stick- my kids love
    anything on a stick!)

    Shredded carrots and cucumber slices

    Parfait (build your own with Greek yogurt or plain yogurt, fruit,
    and granola)

    Sun Chips
    (Remember portion control!)

    Laughing Cow Light Cheese
    Wedges

    Peaches and Cottage Cheese

    Homemade Popsicles (puree
    watermelon, strawberries, mango, banana, etc and freeze in popsicle
    molds)

    Lettuce
    wrap (try two slices honey-baked ham with 2 teaspoons honey mustard
    rolled in a lettuce leaf)

    Chocolate Covered
    Strawberries (dip 5 strawberries in 2 squares of dark chocolate- this
    is still good for you,

    Honeyed Yogurt (½ cup nonfat Greek
    yogurt with a dash of cinnamon and 1 teaspoon honey

    Blackberries
    (so good mixed with plain yogurt)

    1 small Martin's pretzel

    1/4 cup hummus, 3 carrot sticks

    1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin

    1 oz buffalo mozzarella, 1/2 cup cherry or grape tomatoes

    1 bag Baked! Cheetos 100 Calorie Mini Bites

    15 Eden's Nori Maki Crackers rice crackers

    50 Eden's Vegetable Chips

    Tortilla chips and chunky salsa

    Raw veggies and ranch dip

    Cored sliced apples with peanut butter, oats, nuts, and chocolate chips

    Low-fat cottage cheese with fruit spread and unsalted pretzels

  • Gingered Pear

    Pears are a gentle laxative and celery acts as a diuretic. Ginger promotes good digestion.

    4 oz of pear
    3 oz of celery
    1 inch piece of fresh ginger root

    Juice all ingredients together and serve over ice or put in a blender with ice cubes to make it creamier.

  • Apple Berry Fiber

    Apples are excellent for cleansing the system. The berries provide C, E and minerals.

    Apple Berry Fiber

    3 apples
    5 oz of cranberry juice (fresh or pure store bought juice)
    3 oz of fresh or frozen blueberries
    1 tablespoon of powdered psyllium (fiber

    Juice the apples then blend the juice in a blender with the cranberry juice, blueberries, and powdered psyllium

  • Green Tea Pomegranate Lemonade

    Pomegranate as a fruit, consumed in all its forms, contains many health benefits. The pomegranate tea is no exception. Pomegranate tea is rich in antioxidants. They are helpful when it comes to fighting against aging. They also strengthen the immune system, and lower the risk of getting cancer and diabetes. Pomegranate tea can also help reduce blood pressure and bad cholesterol levels.
    5 green tea bags
    5  cups hot water
    1/4 cup Sucanat
    3/4 to 1 cup fresh lemon juice
    1/4 cup 100% pomegranate juice
    Ice cubes, as required
    Lemon slices and fresh mint for garnish (optional)

    Green Tea Pomegranate Lemonade

    INSTRUCTIONS:
    In a large bowl or pitcher, combine tea bags and water, steeping bags for 5 minutes. Add Sucanat, then lemon and pomegranate juices, stirring until Sucanat s dissolved. Chill for at least 30 minutes. Discard bags, add ice and pour into glasses. Serve garnished with a lemon slice and mint, if desired.

  • Tomato Basil Soup

    Ingredients:

    4 cups tomato, peeled, seeded and chopped
    4 cups low-sodium tomato juice
    ⅓ cup fresh basil leaves, chopped
    1 cup low-sodium chicken stock
    ¼ tsp. sea salt
    ¼ tsp. freshly ground black pepper
    ½ cup plain low-fat yogurt

    tomato basis soup

    Directions:

    Combine tomato and tomato juice in large saucepan; bring to a boil. Reduce heat; simmer uncovered 30 minutes. Place tomato mixture and basil (leaving a few fresh leaves for garnish) in a blender or food processor; process until smooth. Return pureed mixture to pan; add chicken stock, sea salt, and pepper. Add yogurt, stirring with a whisk. Cook over medium heat until thick (about 5 minutes). Serve hot; garnish with remaining basil.

  • Hearty Vegetable Lasagna

    Ingredients:

    1 pound rice lasagna noodles
    2 cups kale, chopped
    3 cups shredded mozzarella
    1 medium carrot, julienned
    1 medium onion, finely chopped
    10 asparagus spears, cut into ¼-inch pieces
    1 medium red bell pepper, chopped
    ½ cup freshly grated Parmesan cheese
    Pump or spray olive oil
    Cheese mixture:
    1 cup low-fat ricotta cheese
    1 cup plain yogurt
    ½ cup parsley
    Red pepper flakes
    Salt and pepper to taste

    Hearty Veg Lasagna

    Directions:

    Preheat oven to 400°. Spray bottom of baking dish with olive oil. Bring pot of lightly salted water to a boil. Cook pasta; remove from water and drain. Lay flat the sheets of pasta in layers of plastic wrap or waxed paper until ready to prepare lasagna. Combine ricotta cheese, yogurt, parsley, red pepper flakes, salt and pepper in large mixing bowl. Set aside. Build lasagna from bottom to top in baking dish, beginning with pasta, kale, ricotta mixture, 1 cup mozzarella cheese, and pasta. Next, layer carrot, onion, ricotta mixture, 1 cup mozzarella cheese, and pasta. Next, add asparagus, red pepper, ricotta cheese mixture, 1 cup mozzarella and pasta. Sprinkle top with Parmesan cheese. Bake for 1 hour. Let stand 5-10 minutes. Serve and enjoy.

  • Chicken and Bean Tortilla Soup

    Ingredients:

    1 tsp. extra virgin olive oil
    1 cup onion, chopped
    2 cloves garlic, minced
    2 cups cooked, shredded chicken breast (skin removed)
    1 cup low-sodium pinto beans
    1 tbsp. fresh jalapeño, chopped and seeded
    1 tsp. ground cumin
    1 tsp. Worcestershire sauce
    ½ tsp. chili powder
    Two 14-oz. cans low-sodium chicken broth
    One 14½-oz. can low-sodium diced, peeled tomatoes
    1¼ cups crushed, baked tortilla chips (about 16 chips)
    ½ cup plain low-fat yogurt (for garnish)

    chicken and bean tortilla soup

    Directions:

    Heat olive oil in Dutch oven over medium-high heat. Add onion and garlic; sauté 2 minutes. Stir in chicken and all remaining ingredients except tortilla chips and yogurt. Reduce heat; simmer 1 hour. Ladle soup into bowls; top with crushed tortilla chips and a dollop of yogurt.

  • Cauliflower Mash

    Ingredients:

    ½ cup purified water
    ½ cup low-sodium chicken broth
    1 pound cauliflower, trimmed and cut into 1-inch pieces
    1 tbsp. extra virgin olive oil

    cauliflower mash

    Directions:

    Bring water and stock to boil in large pot. Add cauliflower; cook until tender (approx. 20-30 minutes). Drain in colander and press with small plate to release all liquid. Transfer cauliflower into food processor. Add olive oil and purée mixture until smooth and creamy.
    Tip: This is a delicious, low-calorie substitute for mashed potatoes.

  • Brussels Sprouts

    Ingredients:

    1 lb. fresh Brussels sprouts
    2 tbsp. extra virgin olive oil
    Sea salt and freshly ground pepper to taste.
    ⅛ tsp. fresh nutmeg, grated
    ¼ cup raw pecans, halved
    1 tbsp. lemon juice

    brussel sprouts

    Directions:
    Boil or steam Brussels sprouts until just tender (approx. 3-4 minutes). Strain and place in a bowl of ice water to keep color bright green. Let cool and cut into halves. Heat olive oil in a sauté pan on medium-high heat. Add Brussels sprouts and cook for several minutes, until sprouts have reached desired doneness. Add salt, pepper and nutmeg to taste. Remove from heat, toss in pecans and lemon juice. Serve and enjoy.

    Tip: To avoid bitterness, do not overcook Brussels sprouts.

  • Miso-Steamed Wild Salmon over Rutabaga & Greens

    Ingredients:

    8 leaves collard greens
    1 tsp. toasted sesame oil
    2 cloves garlic, minced
    ½ rutabaga, roots trimmed, sliced into matchsticks
    1 cup + ½ cup water
    1 tbsp. red miso paste, dissolved in ½-cup water
    1 medium onion (sweet), thinly sliced
    Two 3-oz. fillets wild salmon
    1 tbsp. dill, washed and finely chopped
    ½ tsp. toasted sesame seeds

    Miso-Steamed Wild Salmon over Rutabaga

    Directions:

    Wash collard greens, remove thick stems. Stack leaves and roll lengthwise. Slice very thin. Set aside. Heat sesame oil in large sauté pan at medium-high heat. Add garlic; cook 1 minute. Add rutabaga; cook 2 minutes. Add 1 cup water; bring to a boil. Reduce heat to low. Cover with heavy lid; cook 5 minutes. Add collard greens; cook 3 minutes. Remove from heat, drain, set aside. Combine onions and ½ cup water in large sauté pan. Bring to a boil. Reduce heat to medium-low; cover with heavy lid. Cook until water evaporates. Remove lid; stir in miso. Place fish atop onions and sprinkle with dill. Cover and cook 10 minutes. Remove from heat. Serve atop collard greens and sprinkle with toasted sesame seeds.

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