Recipes Archives - Page 2 of 4

Overnight Oatmeal with Dates & Nuts

October 17, 2017 By Angie Lamberson Leave a Comment

This breakfast is packed with powerful nutrients! First, oatmeal is a very good source if dietary fiber. Second, nuts are rich sources of of heart-healthy fats, fiber, plant protein, vitamins and minerals. Lastly, dates are a tasty Mediterranean fruit that are high in dietary fiber, antioxidants, potassium and magnesium. Enjoy!

Ingredients:

1 cup steel cut oats
1 tsp vanilla extract
2T brown sugar
1/4 cup chopped nuts (walnuts or pecans are delicious in this but feel free to choose your favorite!)
1/4 cup pitted, chopped dates
1 cup 1% milk

Directions:

Bring 3.5 cups of water & a pinch of salt to a boil in a pot. Stir in the oats. Turn the heat to the off setting & cover the pan. Allow the pan to sit on the stove overnight.
The next morning, heat the oatmeal on low. Scoop into bowls & top with brown sugar, chopped dates and your choice of nuts. Add milk and serve
Makes four servings.

Nutrition Information (per serving):

Calories: 270
Fat: 8 gm
- Saturated Fat: 1 gm
Sodium: 32 mg
Potassium: 203 mg
Carbohydrate: 48 gm
- Fiber: 5 gm
Protein: 9 gm

Scrambled Egg & Mustard Greens on Toast

January 18, 2017 By Angie Lamberson Leave a Comment

Ingredients:

Serves 4

2 tablespoons olive oil
4 cups roughly chopped mustard greens
1/2 medium red onion, diced
1 clove garlic, minced
6 large eggs
1/8 teaspoon crushed red pepper flakes
1/2 teaspoon fine sea salt
Pinch of black pepper
4 slices Sourdough Bread, toasted
3 radishes, thinly sliced, to garnish
A few sprigs of fresh parsley, chopped, to garnish
Hot sauce, to garnish

(Photo Credit: Andrea Bemus)

Directions:

Heat the oil in a large skillet over medium heat. Add the mustard greens, red onion and garlic. Sauté for about 3 minutes, just until greens are wilted and onion and garlic are fragrant.

Meanwhile, whisk together the eggs in a large bowl. Season with crushed red pepper flakes, salt and pepper. When the greens are ready, add the eggs to the skillet. Cook, stirring occasionally, until the eggs are scrambled and fully cooked, 3 to 4 minutes.

While eggs scramble, toast your bread in a toaster oven or regular oven until lightly browned.

To serve, scoop the scrambled eggs onto the toasted bread and garnish with sliced radishes, chopped parsley and a drizzle of your favorite hot sauce.

Recipe Notes

If you cannot find mustard greens at your local farmers market or grocery store, substitute mustard greens with another spicy green such as arugula, or use spinach
To increase nutrients and colors, top each serving with a couple of diced cherry tomatoes

Nutrition Facts:

Per serving, based on 4 servings:

Calories: 234 Carbohydrates: 15 g

Total Fat: 14 g Fiber: 2.2 g

Saturated: 3.3 g Sugars: 1.9 g

Trans: 0 g Protein: 12 g

Cholesterol: 279 mg

Sodium: 420 mg

Recipe adapted from: www.thekitchn.com/

It’s Your Health. It’s Your Life. Make That Change!

Roasted Red Pepper Hummus

January 7, 2017 By Angie Lamberson Leave a Comment

hummus

Sharing our favorite hummus recipe! This is great with raw vegetables or pita chips.

Ingredients:

½ Cup Roasted Red Pepper Strips, jarred

1 15-ounce can of Chickpeas, drained and rinsed

½ Cup Tahini

2 Garlic Cloves, Minced

Juice of 1 Lemon

2 Tablespoons Extra Virgin Olive Oil

1 Teaspoon Kosher Salt

6 Large Basil Leaves, chopped

Instructions:

In a blender or Food Processor, mix all ingredients with ½ Cup of water and blend until smooth. Sprinkle with Hot and Spicy Mrs. Dash and a splash of hot sauce for added flavor!

Refrigerate at least 4 hours for best flavor

NUTRITION FACTS:

Serving Size: ¼ Cup

Calories: 140

Total Fat: 10 g

Saturated Fat: 1 g

Trans Fats: 0 g

Cholesterol: 0 mg

Sodium: 240mg

Carbohydrates: 11 g

Dietary Fiber: 3 g

Sugars: <1 g

Protein: 4 g

It’s Your Health. It’s Your Life. Make That Change!

Warm Gingerbread Smoothie Recipe

October 18, 2016 By Angie Lamberson Leave a Comment

Recipe/Photo source:
www.runningwithspoons.com/2015/12/05/warm-and-creamy-gingerbread-breakfast-smoothie/

We found this recipe while we were searching for fall recipes to feature on the WRVS FM Radio station (on the campus of Elizabeth City State University) with Sheila Lee. We do not share recipes that we have not tried, so John went to the store yesterday to purchase unsulphured blackstrap molasses as we did not have any on hand. He returned and made a batch of this for us to sample….our consensus is that it is delicious! We even had our teenage daughter who is sometimes picky try it and she loved it too. Now, mind you, fall has not yet arrived here in Northeastern North Carolina and the temps have been in the upper 80’s. But, I can imagine this being perfect in the winter, especially after a run in the crisp winter air.

Our teenager actually shared the recipe on the air this morning as it was her favorite of the four recipes that we featured today on the show. Sheila Lee was excited to have a kid tested, kid approved recipe on the show today.

John made another batch this morning and we took it into the radio station for Sheila to sample. She actually sampled it live on the air and loved it too! She even took some home for her husband to sample and she reported back to us this afternoon that he gave his approval.

To sum it all up, this is a delicious fall/winter smoothie that is:

Thick, creamy & warm as well as easy to make
Perfect for cool mornings
A great source of protein, fiber, iron and calcium. Very high in potassium.
Very low in saturated & trans fats

We analyzed the nutrition info and it is as follows:

Nutrition Facts:

Makes 1 serving

1 serving = ~10 oz

Calories: 400

Total Fat: 14 gram Cholesterol: 0 mg Total Carbs: 65 grams

Saturated Fat: 1.0 gram Sodium: 160 mg Dietary Fiber: 7 gram

Trans Fat: 0 gram Protein: 16.5 grams Sugars: 29 grams

Kudos to Amanda with “Running With Spoons” who developed this recipe. Here is the link to her recipe: http://www.runningwithspoons.com/2015/12/05/warm-and-creamy-gingerbread-breakfast-smoothie/

Reduced Sodium Cowboy Caviar

September 21, 2016 By Angie Lamberson Leave a Comment

This is a reduced sodium version of Cowboy Caviar (bean salsa). It is a delicious, colorful, fresh & healthy appetizer that is perfect for Saturday tailgating or Sunday football viewing parties.

Ingredients:

1 (15 oz) can Black Beans (Drained & Rinsed)

1 (15 oz) can Garbanzo Beans (Drained & Rinsed)

1 (15 oz) can White Corn, No Salt Added

2 Cans Rotel Diced Tomatoes & Green Chilies, No Salt Added Mild (Do Not Drain)

1/2 cup Italian Dressing

1/4 cup vinegar (we prefer Apple Cider flavor)

1 cup diced Cilantro

Directions: Mix all items together in an airtight bowel. Refrigerate (preferable overnight).

Nutrition Facts:

Amount Per Serving (12 servings)

Calories: 160
Total Fat: 5.7 g
- Saturated Fat: 0.8 g
- Polyunsaturated Fat: 3.0 g
- Monounsaturated Fat: 1.2 g
Cholesterol: 0 mg
Sodium: 200 mg
Potassium: 238 mg
Total Carbohydrate: 22 g
Dietary Fiber: 6 g
Protein: 6 g

It’s Your Health. It’s Your Life. Make That Change!

Chicken Salad Morocco

September 20, 2016 By Angie Lamberson Leave a Comment

Spice things up at lunch with this Moroccan chicken salad recipe! Moroccan food is a mixture of Mediterranean, Arabic and North African cuisine. A wide range of both Mediterranean and tropical fruits and vegetables grow in Morocco. Moroccan food consists of a wide range of spices and fruit is most often served as dessert.

Ingredients:

2 lbs boneless, skinless chicken breasts (4 cups shredded cooked chicken)

1 cup slice almonds (5 oz)

1 cup chopped dried apricots (7 oz)

1/2 cup light mayonnaise

2 T lemon juice

1/8 t cayenne pepper

1/4 t cinnamon

1/2 t coriander

1/4 t cloves

1/8 t nutmeg

Dash salt

1/2 t black pepper

Directions: Cook chicken. For this recipe, I purchased 2 pounds of chicken breast tenders and baked them at 350 degrees for approximately 20 minutes (turn the tenders halfway through during cooking).

Mix chicken and all remaining ingredients in a large bowl. Refrigerate at least 1 hour prior to serving. Enjoy!

Nutrition Facts:

Amount per Serving (9 Servings)

Calories: 250

Total Fat: 12.6 g

Saturated Fat: 1.1 g

Polyunsaturated Fat: 4.1 g

Monounsaturated Fat6.0 g

Cholesterol: 46 mg

Sodium: 143 mg

Potassium: 453 mg

Total Carbohydrate: 15 g

Dietary Fiber: 3 g

Protein: 21 g

High in Vitamin B-6, Vitamin E & Niacin

It’s Your Health. It’s Your Life. Make That Change!

South of the Border Potato Omelet

September 18, 2016 By Angie Lamberson Leave a Comment

Here is an easy egg & potato recipe to start your day. Eggs are an excellent & inexpensive source of high quality protein. Each has about 80 calories & 7 grams of protein. They are a great source of vitamins A & D, iron, the carotenoids, lutein & zeaxanthin (help to reduce risk age-related macular degeneration) & choline (helps improve brain function). The most common question that we get about eggs is, “But, don’t they raise cholesterol?”. To answer that, the most recent research has found that egg consumption is not associated with an increase in cholesterol levels. Actually, a diet lower in saturated fats is a more effective recommendation for the prevention & treatment of high cholesterol. Thus, it is more important to limit the high saturated fats foods that are commonly served with the egg (bacon, sausage) or cooked with the egg (butter) than the actual egg. Prepare your eggs without fat (boiled) or use non-stick spray or olive oil when cooking to help keep saturated fat intake low.

Ingredients:

1 medium potato, scrubbed & diced

1/3 cup minced onion

2 T diced green pepper

1 T olive oil

Dash salt

Dash pepper

2 eggs, lightly beaten

1/2 cup egg substitute

Directions:

In a large non-stick skillet, saute potatoes, onions & green pepper in margarine for 20 minutes, over low heat, stirring occasionally, until potatoes are tender & lightly browned.
Stir in salt & pepper. Cook, stirring 2 to 3 minutes or more.
Pour eggs into skillet, tilting pan so eggs flow evenly through & around potato mixture.
Cook until set. Loosen edges & fold in half. Slide onto serving dish. Serve with salsa if desired. We recommend a side of sliced tomatoes or fresh fruit.

Nutrition Facts:

Amount Per Serving (2 Servings)

Calories: 250
Total Fat: 11.6 g
Saturated Fat: 2.6 g
Polyunsaturated Fat: 1.6 g
Monounsaturated Fat: 6.8 g
Cholesterol: 186 mg
Sodium: 280 mg
Potassium: 627 mg
Total Carbohydrate: 20 g
Dietary Fiber: 3 g
Protein: 14 g

High in Vit A, Vit D, Vit B-12, Vit B-6 & Vit C

It’s Your Health. It’s Your Life. Make That Change!

Pierogies with Spinach & Tomatoes

September 17, 2016 By Angie Lamberson Leave a Comment

Here is a quick & easy pierogie recipe made with spinach & tomatoes. Perfect for a Meatless Monday (or any day!). Pierogis (pronounced Pi-roh-ghees) are filled dumplings that originated in Eastern Europe. They are made with unleavened dough and can be filled with potato, sauerkraut, ground meat, cheese and/or fruits. Also, they are often served with a topping, such as melted butter, sour cream or sauteed onions.

You can make your own pierogies or buy them in the freezer section of almost any grocery store (usually near the frozen potatoes). We like Mrs. T’s brand: http://www.mrstspierogies.com (in a blue box). They are inexpensive and make very quick and easy meals. There are tons of ways to cook them! Here is one of our favorite ways to cook pierogies:

Ingredients:

1-12 packs box of Mrs. T’s Classic Cheddar pierogies

1/2 of a 1# bag of frozen chopped spinach or 2- 10 oz. boxes frozen spinach (about 3 cups)

2 T olive oil

1 red pepper, chopped

1 small onion, chopped

2 gloves garlic, minced

1-14 oz can no salt added diced tomatoes (do not drain)

Parmesan Cheese

Directions:

Place the spinach in a microwavable bowl and heat approximately 4-5 minutes until it no longer feels frozen. Sauté onion & red pepper garlic in olive oil in a large skillet (cast iron works well) until the onion is transparent. Add the garlic & saute for approximately minutes. Add the canned tomatoes with their water (do not drain) & the spinach. Cover the mixture and turn down the heat to low/simmer. Place the pierogies in a large bowl containing hot tap water. Allow to sit in the water for about 3 minutes. Pour off the water and re-add hot water (to warm them up) & allow to warm until they no longer feel frozen inside. Pour off the water and add the pierogies to your tomato/spinach saucepan mixture. Allow to simmer on a low temp for 5-10 minutes and then serve topped with parmesan cheese. This will make 4 servings (3 pierogies each).

Nutrition Facts:

Amount Per Serving (4 Servings)

Calories: 315
Total Fat: 9.2 g
- Saturated Fat: 1.2 g
- Polyunsaturated Fat: 0.6 g
- Monounsaturated Fat: 5.1 g
- Cholesterol: 6.0 mg
Potassium 109 mg
Sodium: 685 mg
Total Carbohydrate: 52 g
Dietary Fiber: 7 g
Protein: 10 g
High in both Vitamin A & Vitamin C!

It’s Your Health. It’s Your Life. Make That Change!

Vegetarian Beer Chili

May 10, 2016 By Angie Lamberson Leave a Comment

Vegetarian Chili This Vegetarian Beer Chili is a perfect Meatless Monday recipe because it’s so easy & cooks in only 20 minutes. Add a beer for best flavor. Enjoy!

Ingredients:

1 chopped onion
1 red pepper
1 cup chopped celery
1 cup chopped green pepper
1 cup shredded carrots
1-16 oz. bag frozen corn
2 cans beans, drained & rinsed (one can black, one can red)
12 oz fresh or jarred salsa- mild, medium, spicy- your choice!
1 can diced tomatoes (no salt added)
1-12oz. can or bottle of light beer (non-alcoholic works as well!)
1 cup wheat germ

Instructions:
Combine all ingredients & cook on stove top on simmer for 20 minutes or in crock pot for at least 2 hours on high. (Top with reduced fat cheese and/or reduced fat sour cream if desired). Further reduce the sodium in the recipe by rinsing the beans or choosing reduced sodium canned beans or cooked dried beans.

Avocado Cucumber Mint Soup

April 19, 2016 By Angie Lamberson Leave a Comment

It’s late April and it is starting to get warmer outside. This healthy dish is a gazpacho soup (a cold Spanish or Mexican soup made from vegetables and served chilled). When the temperatures begin to rise, you will find this soup to be incredibly cool and refreshing. The mint and cucumber aid in the cooling effect. This recipe is also amazingly fast, easy and healthy!

Ingredients

(Makes 2 servings)

2 medium-sized cucumbers, peeled & lightly chopped (~ 2 cups)

1 avocado

Juice of 2 large lime (or 1/4 cup lime juice)

2 packed tablespoons fresh mint

1 teaspoon green onion

Chili powder, pinch

Directions

Combine cucumber, avocado, lime juice, mint & green onion in a blender and purée well. Serve in chilled bowls and top with a pinch of chili powder. Eat immediately, or refrigerate until ready to enjoy. Can be served topped with sliced green onions, finely chopped tomatoes & slice of cucumber as an appetizing garnish.

(Recipe adapted from eatnaked.com)

Nutrition Facts

2 Servings (Amount per Serving)

Calories 194.0

Total Fat 14.3 g

Saturated Fat 2.0 g

Polyunsaturated Fat 1.9 g

Monounsaturated Fat 8.6 g

Cholesterol 0.0 mg

Sodium 49.8 mg

Potassium 828.0 mg

Total Carbohydrate 16.7 g

Dietary Fiber 8.8 g

Sugars 3.9 g

Protein 3.5 g

It’s Your Health. It’s Your Life. Make That Change!

Overnight Oatmeal with Dates & Nuts

Scrambled Egg & Mustard Greens on Toast

Roasted Red Pepper Hummus

Warm Gingerbread Smoothie Recipe

Reduced Sodium Cowboy Caviar

Chicken Salad Morocco

South of the Border Potato Omelet

Pierogies with Spinach & Tomatoes

Vegetarian Beer Chili

Avocado Cucumber Mint Soup

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