With 2015 in the past and 2016 full of New Year possibilities; many people are in the mist of healthy resolutions. Staying fit and losing weight were the top 2015 resolutions according to a Nielsen survey. Both goals require adding more of the nutritious stuff to meals and not as much of the tempting, less healthy items.
“Keep your resolutions simple,” said Laura Washington, Pottstown community garden manager and fitness trainer.
Washington teaches cooking classes and provides easy, healthy recipes to participants. She shares recipes that are high in flavor, protein and nutrients. She said the meals are perfect for people with busy schedules because they are quick to make and can be eaten on the go.
She teaches meals with simple ingredients that are easy for beginner cooks. A fresh baked salmon dish Washington prepares only has five ingredients and takes about 30 minutes to cook.
Adding fresh, healthy ingredients to meals is a great way to start the New Year, Washington said. She said the focus should be on foods that are good for you instead of on foods that are less nutritious.
“Then it becomes a lifestyle and it’s not just about the resolution,” she said. “I find it easier to accomplish those (healthy) goals if I focus on me and my lifestyle versus the resolution itself.”
Salmon BakeIngredientsFresh wild caught salmon (about 2 to 4 pounds)
Gluten-free soy sauce Sesame oil
Balsamic vinegarSalt and pepper to taste
Instructions Preheat oven to 350 degrees. Rinse the salmon in the sink then place in a baking dish. Drizzle oil, vinegar and soy sauce all over the salmon to coat. Sprinkle salt and pepper over the salmon. Bake salmon for about 30 minutes. Check salmon at 20 minutes to make sure not to overcook it. The fish is ready when it’s flaky inside and can be easily pulled apart. Take salmon out of the oven 2 to 3 minutes before you think it’s done.
Spicy MeatloafIngredients1 pound lean ground beef
1 pound ground chicken1 pound chorizo or buffalo chicken sausage
1 onion, chopped1/2 cup mushrooms, chopped
1/2 cup diced peppers Fresh rosemary, parsley and thyme (chopped)
1 beaten egg2 teaspoons dried oregano
2 teaspoons dried basil2 teaspoons onion powder
2 tablespoons almond meal flour
Salt and pepper to tasteFavorite barbecue sauce for topping (optional)
InstructionsPreheat oven 375 degrees. Place all the ingredients except for barbecue sauce in a large bowl. Mix ingredients well so the meats are equally distributed. Place mixture into either one big loaf pan or separate into smaller personal-sized loaf pans. Bake for 45 to 60 minutes. Meat loaf is done when vegetables are tender and juices from the loaf are clear. Take meat out of the oven and top with barbecue sauce for added flavor. Slice and serve or store in airtight containers in the fridge for a quick meal later.
Creamy Broccoli Soup with Coconut Milk
Ingredients2 tablespoons coconut oil
6 cups broccoli, chopped1 cup kale or spinach, chopped
1/2 cup onion, chopped1 garlic clove, chopped
2 cups chicken stockDash of nutmeg
Salt and pepper to taste Instructions
Heat a large sauce pot and add coconut oil. Then add onion, broccoli and kale or spinach. Stir on low heat for about 10 minutes. Add garlic and continue stirring. Then add chicken stock and cover. Allow pot to simmer for about 15 to 20 minutes. Add coconut milk and stir again. Cover pot and cook for 10 more minutes or until vegetables are transparent.
Take pot off of heat and cool for a few minutes. Add Salt, pepper and nutmeg to pot. Pour contents of the pot slowly into a food blender and blend until mixture is smooth. Additional chicken stock can be added if needed to thin the soup.
Reheat soup when ready to serve. The soup can be stored in containers and frozen for a quick healthy meal later.
Stuffed Breakfast Peppers Ingredients
6 bell peppers10 eggs2 chicken sausage links, chopped (remove casing)
1 cup mushrooms, chopped1 cup spinach, wilted
1 cup mixed peppers, diced 1/4 teaspoon chili powder
1 onion, chopped 1/2 cup milk Salt and pepper to taste
Jarred salsa and parsley for topping
Instructions Preheat oven to 350 degrees. Use 5 whole eggs and 5 egg whites then beat mixture in a bowl. Add milk to the eggs. Mix sausage, chopped vegetables, and seasonings with eggs. Cut peppers into equal halves. Core the peppers and make sure to take out the seeds. Place the peppers skin side down into a baking dish. Fill each of the peppers with egg mixture. Fill any additional space with more chopped vegetables. Bake for about 35 minutes. Stuffed peppers are done when eggs are cooked and solid. Take out of the oven, cool then top with parsley and salsa.
All recipes are courtesy of Laura Washington
For more recipes and healthy living tips, visit the Fit for Life website www.pottsmercfit4life.wordpress.com.
