Grilled Ambrosia

One of my kids favorite things to eat is grilled pineapple. Recently, I made this Grilled Fruit Salad, and it was devoured before I could turn around. This is an ideal healthy dessert option for Memorial Day, Father’s Day, baby or wedding showers, brunches or a light snack or dessert. Adding the coconut gives it a new twist similar to ambrosia, an old Southern favorite. Tune in as I’ll be on WMJJ Magic 96.5 FM Radio on Thursday at 5:40 a.m and 8:50 a.m and Monday at 5:20 a.m and 8:10 a.m talking about how to make this Memorial day healthier so tune in.

Quinoa Chicken Fried Rice Recipe

My oldest son, Alec, has been begging me to make homemade fried rice for a while. I decided to twist the basic recipe and make it with quinoa instead of rice. This Quinoa Chicken Fried Rice recipe is a hit for something new and different for your weeknight table, especially if you’re looking for something gluten-free, healthy and hearty. Feel free to substitute rice for the quinoa if you wish, but I love that quinoa is a gluten-free, nutty grain that is a complete protein which is high in fiber, low in calories and is high in iron, magnesium and calcium.

Three Berry Antioxidant Juice

My 3 kids absolutely love homemade juice, and I mean “love”. Lately I have been getting so many questions daily about a “juice cleanse”, and my thoughts on that… I like to tell people I believe everything in “moderation”. Regardless, this Triple Berry Antioxidant juice is antioxidant-packed and made with blueberries, raspberries and strawberries. It is a homemade juice that is great for hydration, boosting your metabolism, cancer prevention, your skin and more. This recipe makes a great morning pick-you-up or kid’s afternoon snack. I was trying to save some I made this afternoon, and my daughter finished it before I could turn around.

Blackberry Glazed Turkey Tenderloin Salad

I have been getting so many questions at all of my recent health/wellness speaking engagements about lean proteins. Since people tend to forget about turkey (except during Thanksgiving), how about cooking turkey tenderloins? This recipe for Blackberry Glazed Turkey Tenderloin Salad is a 30 minute, simple recipe that is fresh, fast and pretty. The most difficult part is turning on the grill. The barbecue sauce, paprika and blackberry preserves add great flavor to the turkey. Enjoy the turkey sliced over a salad (such as above) or paired with grilled asparagus and a quinoa side dish for a healthy dinner.

Homemade Kale Chips

Last week I was talking about making kale chips on twitter, and so many people asked me about it, so I was excited to do a segment on NBC 13 Daytime Alabama showing how simple it is. I also talked about some of my favorite Power Foods, so tune in this Wednesday on NBC at 11:30 CST. My daughter, Leigh, can even make these on her own, so I promise that it’s a breeze. They are as healthy as they are delicious, and they work great as an appetizer or side dish.

Gluten Free: Grain-Free Granola

One of my food weaknesses is definitely granola so I thought I would develop a recipe for a Grain-Free Granola for all of those who can’t have grains, are gluten-free, are following the Paleo Diet or are watching their carbohydrate intake. This recipe for Grain-Free Granola is super easy to make, and it’s full of my favorite seeds and nuts. Feel free to use whatever you have on hand as all of the nuts and seeds are easily interchangeable. This granola makes a great breakfast idea stirred into nonfat Greek Yogurt or with almond milk. It also makes a great afternoon snack, a healthy sweet to put in your children’s lunch, or a wonderful dinnertime dessert served with fruit.

Gluten-Free Main Dish: Balsamic Chicken with Pine Nuts

I am so excited about sharing this simple, healthy main dish. In under 30 minutes, this recipe for Balsamic Chicken Cutlets makes a great healthy weeknight or weekend entree. This recipe is perfect if you’re following a gluten-free, Paleo or low carb diet. Pine nuts are a great source of protein, dietary fiber, magnesium and iron, and they add great flavor and crunch to this easy recipe.

No-Bake Paleo and Gluten-Free Cookies

These No-Bake Paleo Cookies were introduced to me by my friend, Tanya, who has been having success with the Paleo Diet. What I love about these cookies is that they are gluten free, high in omega 3 fatty acids, and best of all, taste great. This recipe is great if you’re on a gluten-free diet, trying to eat low carbohydrates or following the the Paleo Diet, which is based around eating quality sources of protein, fresh fruits, vegetables, lean meats, seafoods, fats high in omega-3 and low-glycemic carbohydrates. This is a low-carb diet which omits refined sugars and grains, dairy, trans fats, salt, high-glycemic carbohydrates, and processed foods. For more information see The Paleo Diet. Best of all, these cookies are no bake!

Chicken Couscous Salad

If you’re looking for a light, healthy and delicious salad, this Chicken Couscous Salad is the answer. Start with a rotisserie or leftover grilled chicken and combine with cooked couscous, cherry tomatoes, basil and either sherry or balsamic vinegar. Top it off with goat cheese or even feta, and you have a super wholesome main dish salad. I loved serving this over arugula leaves, but my kids just ate it straight out of this bowl. This makes a great lunch recipe or easy dinnertime entree.

Top 10 Heart Healthy Tips

February is heart health month, so I thought I would share some of my healthy heart tips. A few of my favorite heart healthy foods are salmon, nuts, oatmeal, dark chocolate, tomatoes, berries and even red wine (in moderation). Read on for some easy tips to better heart health.

1. Limit unhealthy fats and cholesterol-If you reduce trans and saturated fats, you can reduce your cholesterol.

Choose: canola oil and olive oil

Avoid: butter, lard, bacon, fat

2. Choose Low Fat Protein Sources-Choose lean meats, eat less red meat and choose heart healthy fish (such as wild salmon and mackerel). These are filled with omega 3-fatty acids. Other good options include lean meats and poultry, low-fat daily products and egg whites. Avoid full fat milk and dairy products, egg yolks, bacon and fried foods.

3. Eat more vegetables and fruits-Eat raw fruits and veggies, and if you cook your vegetables, steam, grill or sauté them.

Avoid: frying vegetables, vegetables in cream sauces and fruit in heavy syrup.

4. Eat Whole Grains and Seeds-Choose whole grains and add seeds such as ground flaxseed and chia seeds to your diet. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

Avoid: white bread, cakes, and pies

5. Reduce sodium intake-Sodium can lead to high blood pressure. Choose fresh or dried herbs and spices instead of salt.

Avoid: table salt, full sodium canned soup, soy sauce, and tomato juice

6. Control portions-Watch your portions. A serving of pasta is ½ cup and the size of a hockey puck. 3 to 4 ounces of lean meat is the size of deck of cards.

7. Plan your daily meals ahead of time – Eat out less and cook healthy meals more.

8. Eat more Power-Foods-Power foods are those foods packed with antioxidants such as cherries, strawberries, berries, chia and flaxseeds, lentils, pomegranates, quinoa and more.

9. Exercise that heart-Try to exercise 5 to 6 times a week. Walk, run, dance, bike, swim or do what you love to get that heart pumping.

10. Replace junk food with fruits and vegetables– Start by replacing one junk food a week, and increase this every week  until you have a cleaner diet.

Photo above via pinterest  

photo above from Pinterest