Here’s a little inspiration for potato dishes sure to become favorites in 2016:

DIY potato chips: This is a super easy and delicious recipe. Boil a russet potato and a few purple potatoes for 5 minutes, drain, dry and cut into thin slices. Toss the freshly cut slices in one beaten egg white. Spray a non-stick pan with cooking spray and evenly space the chips throughout the pan. Bake slices at 400 degrees F for 35 minutes, turning halfway through. Top chips with sea salt or a sprinkle of bleu cheese.

Season with new flavor favorites:  Spice up your baked or roasted potatoes with healthy toppings that really raise the bar on nutrition and flavor. Start with a plain, thick and creamy yogurt and a good source of protein. If you’re serious about spice, try adding a tablespoon of Sriracha and orange juice to a half-cup of your yogurt, mix, and add a dollop to your potatoes. Love a Mediterranean flair? Top your taters with Greek yogurt mixed with lemon, garlic, roasted red peppers and oregano.

Wholesome mashed potatoes: Mash your potatoes with a low-fat spread, Greek yogurt or skim milk for that creamy, delicious texture you love, without all the extra calories.

Slim-belly baked potato bar: Families will love a baked potato bar. Top a baked potato with ground turkey, salsa and light sour cream for taco night, or top your potatoes with tomato sauce, turkey pepperoni, Italian blend shredded cheese and other veggies for a pizza-style delight.

Grilled potatoes: Potatoes are the perfect addition to your backyard barbecue menu. Grilling potatoes adds a unique flavor you can’t get from the stove or oven. Create your own spud rub with onion powder, lemon pepper, paprika, sea salt and ground cumin and coat potatoes with a little extra virgin olive oil. Place the potatoes on a grill rack or basket, and within 15 minutes, you’ll have yourself the most spectacular side dish.

Customize a nutritious breakfast hash:  Drizzle a tablespoon of extra virgin olive oil in a skillet and add diced potatoes (fresh, frozen or refrigerated) with bell pepper and onion, cover and cook on medium heat for 10 minutes. To serve with soft-cooked eggs, use a spoon and make 4 shallow depressions in the hash and carefully crack an egg into each hollowed-out spot. Cover the pan and cook eggs for 5 minutes, or until the whites are set and yolks are still runny, then serve immediately. Alternatively, scramble four eggs and top your hash. For a final touch, top with hot sauce or a sprinkle of tarragon, salsa or chimichurri sauce.

One medium-sized skin-on potato has just 110 calories and contains 45 percent of your daily value of vitamin C. On its own, a potato contains no fat, no sodium, no cholesterol and has more potassium than a banana. Healthy eating is so much better with foods you love and new ways to enjoy them. For more potato recipes, visit PotatoGoodness.com.

*BPT

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The goal of detoxing is to eliminate toxins in the body. Toxins are unusable products resulting from the metabolism of nutrients, pollutants, pesticides, food additives, medical drugs and alcohol. A true detox doesn’t require fasting or flushing your colon clean, instead it’s finding ways to boost your body’s own natural detoxification system to rid itself of harmful toxins.

Just follow these five easy detox fixes from Registered Dietitian Ashley Koff to clean-up your diet and your health:

Eat organic. Reduce the toxins you take in by choosing organic foods that contain no artificial ingredients or synthetic preservatives and are GMO-free. Jumpstart your day with delicious Nature’s Path Flax Plus(R) Pumpkin Flax Granola that is rich in flax seeds and high in fiber.

Power up with plants. Phyto (plant) nutrients such as antioxidants found in fruits, vegetables, spices, whole grains, nuts and seeds create your bodies clean up team. Eat more and let them naturally help clean up your digestive system.

Follow the rainbow. Variety is essential to a healthy diet, and it is important to add a rainbow of colorful, spices and blends of grains, seeds and nuts to your diet.

Find fiber. In order to eliminate toxins through our body’s digestive tract, we need to eat foods rich in fiber and nourish good bacteria it is also important to choose foods that contain nutrients like magnesium that support healthy motility of the digestive tract and bitter herbs which help stimulate the digestive tract.

Nourish with nutrients. Our internal detoxification system needs the right nutrients to nourish our bodies. Add healthy and good-for-you foods such as, broccoli, garlic, leeks, sesame seeds, greens and beans to your diet to boost your energy level and cleanse your body at the same time.

Finally, detox foods can be delicious as they are nutritious. Check out this fiber-rich recipe that is sure to have your friends and family asking for seconds.

Roasted Squash with Crunchy Pumpkin Topping

Prep Time: 20 minutes Cook Time: 40 minutes Total Time: 1 hour

Serves 6

Ingredients: 

• 1/2 cup Nature’s Path Flax Plus(R) Pumpkin Flax Granola
• 1/4 cup fresh bread crumbs
• 1/4 cup melted coconut oil
• 3/4 teaspoon pumpkin pie spice
• 1/2 teaspoon each salt and pepper
• 1 large butternut squash (about 3 lb.), peeled, seeded and cut into 1-inch cubes
• 2 tablespoon brown sugar
• 1 tablespoon fresh thyme

Directions:

Preheat oven to 400°F. Line two baking sheets with parchment paper; set aside.

Mix together Pumpkin Flax Granola, bread crumbs, 2 tablespoons coconut oil, ¼ teaspoon each pumpkin pie spice, salt and pepper.

Spread evenly on baking sheet; bake for 6 or 7 minutes or until mixture is crisp and golden brown.

Toss together squash, brown sugar, thyme, and remaining pumpkin pie spice, salt and pepper; arrange on prepared baking sheet.

Roast for 30 to 35 minutes or until fork-tender and lightly browned.

Arrange squash on platter and top with granola mixture.

Tip: To make fresh bread crumbs, pulse day-old bread in a food processor until it resembles coarse crumbs; store in airtight container in the freezer for up to one month.

Nutrition Facts, per 1/6 recipe

Calories 240; Fat 11 g; Cholesterol 0 mg; Sodium 240 mg; Carbohydrate 33 g; Fiber 5 g; Sugars 9 g; Protein 3 g

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“Meal delivery services are everywhere these days, becoming increasingly popular among those with busy lifestyles,” says Dr. Caroline Cederquist, founder and medical director of bistroMD, a leading home delivery weight loss program. “The right diet delivery program brings you meals perfectly suited for weight loss without sacrificing taste and time.”

Dr. Cederquist offers some of the many benefits a home meal delivery system can bring to your life:

Eliminates the Guesswork

A meal delivery program means there’s no planning necessary. All you need to do is pick a plan and eat. Portion control is one of the most common dilemmas people face when attempting to lose weight, as they do not realize how much food is actually good for them. A meal delivery service provides perfectly portioned meals prepared by registered dietitians, leaving no temptation to overeat.

Saves Precious Time

Cross grocery shopping off of your to-do list each week — you can order your meals online for delivery at a time that is convenient for you. You can even order meals that come precooked with healthy and essential ingredients that you can simply reheat, enjoy and move on with your day. You can also find services that deliver fresh meals or ingredients to cook on your own, but these are often more expensive and less customizable, so fully-cooked meals are your best option.

No ‘Leftovers’

“Many of the meal delivery programs out there getting a lot of hype these days are the so-called ‘fresh’ programs, Dr. Cederquist explains. The thing is, these services prepare meals several days or more in advance to be able to deliver them on time, which makes you question whether they are really all that fresh.”

“I created bistroMD as a fresh-frozen meal delivery program, which means that our meals are chef-prepared using fresh, natural ingredients, then frozen very quickly in a unique process to lock in both nutrients and flavor. This eliminates what I sometimes call the ‘leftover effect’ that you get with ‘fresh’ delivery, where the food actually tastes a bit like it has been sitting in the fridge for a few days.”

With frozen meal delivery plans you simply select a meal from your freezer, heat it up and enjoy. While you may hear eating fresh is better for your health, freezing actually locks in nutrients, keeping each meal full of the essentials your body needs.

Allows Customization

No matter your diet needs, a home meal delivery system can help you with your health goals. Many services offer various customizable options including gluten-free and diabetic programs for both men and women. These services allow you to view your menu in advance to make sure it aligns with your preferences. You can update your menu at any time, making edits when a meal doesn’t agree with your taste buds.

Offers Individual Support

Losing weight and staying healthy is about more than just food. Many programs, offer not only meal delivery, but free support from registered dietitians to keep you motivated and on track with your goals. You can view webinars to learn more about nutrition as well as receive fitness tips from a personal trainer.

A home meal delivery program is an excellent option if any of these advantages speak to you. A simple program can help you conquer your busy lifestyle while gaining control of your health.

*BPT

The post Finding Balance: 5 Advantages of Home Meal Delivery appeared first on AKAMom Magazine.

If you’re seeking inspiration, these ideas will put you on track to better yourself inside and out during the coming year.

Eat well with ease. Eating better tops many New Year’s resolution lists, but the demands of a busy schedule can quickly derail your plans. Take the guesswork out of portion control and calorie counting with complete, freshly prepared meals you can pick up or have delivered to your home. Seattle Sutton’s Healthy Eating offers a range of calorie plans, as well as vegetarian meal options. Based in Illinois, the freshly prepared meal company conveniently serves up weekly plans consisting of three meals per day or 21 meals per week. Learn more by calling 1-800-442-3438 or visiting seattlesutton.com.

Banish stress. Find ways to ease your mind and reduce tension and anxiety like a pro. Although an ultra-connected life can be the source of your stress, it can also give you some handy tools to help keep pressure and worries from mounting. Whether you tend to journal away your aggression, need some quiet time with soothing music or want a mindless distraction while you take a break, you can find dozens of apps to help keep stress in check.

Learn a language. Keep your mind active by challenging yourself to learn a new language. With courses designed by a professional team of linguists, authors and teachers, Babbel tailors lessons to help you become conversational in as little as 10 hours. The interactive lessons are available in 14 different languages and use real vocabulary for real situations. With cloud-based content, you can seamlessly learn at your desktop, laptop, smartphone or tablet, whether you’re at home, taking a break or on the go. Learn more at Babbel.com.

Energize your exercise. When weight loss or a more sculpted shape is the goal you’re pursuing, it can be tough to stay motivated. Keep the long-term prize in sight by celebrating short-term victories. Wearable devices help track your movement and activity, as well as numerous health indicators, so you can watch your progress on a daily and weekly basis as you work toward the finish line.

Fuel yourself. Smoothies are a popular source of vital nutrients and energy – and, luckily, you can make them part of your daily diet with just one machine. The Nutri Ninja Auto-iQ Compact System, which is available at retailers nationwide, provides nutrient and vitamin extraction with high-performance blending to take drink customization to a whole new level. But it doesn’t stop at drinks – the system also helps prepare appetizers, meals and desserts. Accessories include multiple cups, blending and prepping tools and a 30-recipe guide. Additionally, the system offers the first-ever coffee and spice grinder blender attachment (sold separately). For more information, visit ninjakitchen.com.

Putting the right tools and resources in place helps ensure your New Year’s resolutions are within reach, so you can focus on working toward a better version of yourself all year long.

Photo courtesy of Getty Images

*FF

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Everyone’s life demands are different. Some may be looking to push through a late night workout or make it to the office for an early meeting, while others are looking to enjoy an outing to the park with their kids at the end of the day. These tips will help fuel, inspire and accomplish whatever your personal “one more” is.

Begin with a bang. With a busy day ahead, it can be tempting to rush out the door and skip breakfast. However, countless studies have shown this first meal of the day is extremely important. Skipping out on a balanced breakfast can drag you down all day, both mentally and physically. Being hungry later in the day may also make you more likely to overeat or nibble on high-calorie snacks. For those mornings when you’re crunched for time, grab a protein-rich ready-to-drink shake or sandwich with egg, cheese and lean meat to give yourself sustained energy for the rest of the day.

Work in a workout. In addition to helping ward off disease and manage your weight, regular exercise helps lift your mood by stimulating feel-good chemicals in the brain and boosts energy by helping your body work more efficiently. A combination of aerobic or cardio activity (walking, jogging or running) and muscle-strengthening activity (lifting weights, resistance training or yoga) is the winning formula, according to the most recent Physical Activity Guidelines for Americans. After your workout, refuel with a rich and creamy Premier Protein Shake, available in Chocolate, Vanilla and Strawberries and Cream, with 30 grams of protein, only 160 calories and just 1 gram of sugar.

Power with protein. Your body gets energy from three main sources: carbohydrates, fat and protein. Protein plays a major role in repairing damaged cells, tissues and muscle. Good sources of protein include meat, fish, eggs, dairy, nuts and vegetables, but the best sources deliver lots of protein without a lot of fat, carbs and sugar. A protein-based snack is a good way to recharge during the day. Premier Protein 30-gram bars and Fiber Bars are smart, easy and gluten-free options that are available in an array of flavors to provide sustained energy with fiber, calcium and protein to help curb hunger.

Keep up on sleep. Quality sleep – and an adequate amount of it – is critical to your overall wellbeing. While you’re sleeping, your body is hard at work healing and repairing from the day, as well as regulating your hormonal balance and protecting your immune system. At the same time, your brain is also recharging to help your mental function, including learning aptitude, problem solving and emotional health. Most adults need an average of 7-9 hours of sleep for optimal performance.

Visit premierprotein.com to learn how you can get the sustained energy to help you accomplish “one more” thing each day.

Photo courtesy of Getty Images

*FF

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And the numbers don’t lie – numerous studies show that low-carb eating can be a healthy lifestyle option for people who want to lose or maintain their weight. When you control your carbohydrate intake, you start burning stored fat as your fuel source instead of carbohydrates.

Low-carb eating results in more effective weight loss and better health markers, such as a decrease in your risk of heart disease and diabetes. Plus, a low-carb lifestyle, such as Atkins, can be customized to your individual needs to help you lose weight and keep it off.

In fact, with the wide variety of foods to choose from in a low-carb lifestyle, it’s easy to find plenty of the festive foods and recipes you like so you can skip the stress this holiday season and simply focus on celebrating.

These recipes – favorites of actress Alyssa Milano, who started her own journey on the Atkins program – show how easy it is to make and enjoy low-carb dishes packed with flavor. Find more low-carb recipes to share this holiday season at atkins.com.

Chicken Parmesan with Garlic Sauteed Baby Broccoli

Prep time: 10 minutes

Cook time: 30 minutes

Net carbs: 7.9 g

• 20 ounces boneless, cooked chicken breasts
• salt and freshly ground black pepper, to taste        
• 4 tablespoons extra-virgin olive oil, divided
• 15 ounces canned tomato sauce
• 1/2  teaspoon ground dried basil
• 1/4  teaspoon leaf oregano
• 1 teaspoon sucralose sweetener (sugar substitute)
• 1/4 cup grated Parmesan cheese
• 1 cup shredded whole milk mozzarella cheese
• 20 cups baby broccoli florets
• 1/2 teaspoon garlic

Heat oven to 350 F.

Using meat mallet, pound out chicken breasts until they are about 1/4- to 1/2-inch thick. Season with salt and freshly ground black pepper, and place into preheated skillet over medium-high heat with 2 tablespoons oil. Cook until brown on both sides, about 2 minutes per side, then layer into 8-by-8-inch baking pan.

In small bowl, combine tomato sauce, basil, oregano, sucralose and Parmesan cheese. Mix with spoon and pour over chicken. Layer mozzarella on top and bake 25-30 minutes, until cheese is melted and sauce is bubbly.

During last 10 minutes of cooking chicken, use same skillet to saute baby broccoli. Over medium-high heat, add garlic and broccoli to 2 remaining oil. Saute until broccoli is crisp-tender, about 5 minutes. Serve immediately with chicken.

Fresh Mozzarella Salad with Basil Pesto

Prep time: 10 minutes

Net carbs: 1.7 g

• 4 cups arugula
• 1/4  cup basil pesto
• 2 pounds sliced whole milk mozzarella cheese
• 2 small whole red tomatoes, sliced

Basil Pesto

• 24 ounces basil
• 1/3 cup dried pine nuts
• 1/3 cup grated Parmesan cheese
• 1/2 teaspoon garlic
• 1/2 teaspoon salt
• 1/3 cup extra virgin olive oil

To prepare pesto, combine basil, pine nuts, Parmesan, garlic and salt in food processor or blender; pulse until finely chopped. Add oil in slow and steady stream with machine running; process until fairly smooth but not pureed. Serve immediately, refrigerate in airtight container for up to 3 days or freeze for up to 1 month.

Toss arugula with 2 tablespoons of pesto. Mound onto serving plates. Top with alternating slices of mozzarella and tomato. Drizzle with remaining pesto and serve.

Cauliflower-Cheddar Mash

Prep time: 5 minutes

Cook time: 8 minutes

Net carbs: 3.5 g

• 1 cup cauliflower
• 1/4  cup shredded cheddar cheese
• salt and freshly ground black pepper, to taste

Steam cauliflower in steamer basket over boiling water in medium covered sauce pot until tender, about 5 minutes. Remove to bowl and mash with fork. Top with cheese and season to taste with salt and freshly ground black pepper.

Recipes courtesy of Atkins.

The Dish on Low-Carb Eating

If sticking to a low-carb diet seems like a lofty goal, you may find it helpful to focus on all the foods you can eat with confidence while watching your carbs:

• High-fiber vegetables
• Protein (fish/seafood, poultry, beef, pork, eggs, plant-based)
• Healthy fats (olive oil, avocados, nuts, butter)
• Dairy (cheese, Greek yogurt)
• Low-glycemic fruits (berries, cherries, melon)

Photos courtesy of Getty Images

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The weather is warm, the sun is beating down on your body, you feel the soft sand in between your toes, sipping on a iced coffee that tastes and looks like a milkshake. Your server comes back with the food you ordered, hmm tomatoes and cucumber, tabbouleh, hummus, baba ghanoush and pita. A perfect meal, for a perfect day.

After spending 10 phenomenal days in the Kingdom of Jordan and Tel Aviv, Israel it is easy to see why the Mediterranean diet is one of the best diets out there. It has an abundance of fruits, vegetables, grains, proteins, legumes and olive oil. The diet consists of fish and chicken rather than red meat, which is a huge source of bad fat. Everything is fresh and healthy; it is something you can taste with every bite you take. Plus it is suggested to have a glass of red wine with every meal! (Drink in moderation, of course!). There was not one meal that was served that I did not want to have again and again.

One dish that was always available was hummus. Their hummus was like nothing I have ever had before. The texture and taste was smooth and creamy, a perfect dish to spread on top of your pita or to even eat by the spoonful. Since the main ingredient is chickpeas it is a great healthy dish to have as a snack or apart of a main meal. Hummus is great for helping lower cholesterol, it’s easy to make, it may help you eat healthier and it provides great sources of fiber, which will help you stay full for longer.

Since hummus is healthy all on its own, if you start eating it, it will most likely make you want to change the rest of your diet to being healthy as well. Another great aspect to this delicious dish is that it is very easy to make. All you need to chickpeas, tahini, garlic, cumin, paprika (optional), lemon juice and olive oil. You add them all together in a food processor and then you are ready to go! Hummus is also very versatile; you can make many different flavors from jalapeno, avocado, pesto, and sun-dried tomato. All you have to do is add the ingredient you want to the regular hummus recipe and there you go!

According to the Academy of Nutrition and Dietetics, “Fiber is best known for helping to keep food moving efficiently through your body. This is only one of the many ways fiber contributes to good health.” Since hummus is a good source of fiber if you have it as a snack or as apart of meal it will help you stay fuller for longer, preventing the urge for snacking throughout the day or over eating at a meal. Fiber is also known to have many other health benefits as well such as keeping your heart healthy, giving you more energy and assisting with weight loss.

So let’s do a final checklist as to why the Mediterranean diet is the best way to go. Everything is fresh, check. It’s diverse, check. Everything is healthy, check. Many components are heart healthy, check. It will help you loose weight, check. It’s delicious, check. Red wine is encouraged, check. Overall it is safe to say that this is definitely the way to go!

Here is a simple hummus recipe to try at home!

Hummus

Ingredients:

• 1 can of chickpeas – save the liquid
• ¼ cup tahini
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• ¼ teaspoon paprika
• ½ teaspoon crushed garlic
• ¼ teaspoon cumin

*Add another ingredient such as roasted red peppers or avocado to make a different flavor (optional)

Directions:

Add all ingredients into a food processor. Blend until creamy and smooth. Add saved liquid from chickpeas if it is too thick. If needed, as water as well.

Happy Eating!

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No school. Sleepovers. Beaches. Pools. Camps. Flip Flops. Barbecues. Lemonade. Sunscreen. Sand castles. Warm air. Sun. Fun. Memories. Summer is one of the best seasons of the year and it’s just around the corner! Whether you have the summer filled with fun vacation plans or just plan on spending time with your kids at home there is no way you can go wrong.  Or so you thought…

During this fabulous time of the year it is often hard to stick to a healthy lifestyle. This seems strange since summer is a perfect time for fruit and lighter meals. Even so, sometimes it’s hard to say no to yummy chips and dip, barbecue and sweet treats. And it’s not only a challenge to make sure you stay on track, but since your kids may not always be with you, it’s hard to keep track of what they eat too. So when you are invited to a birthday, barbecue or pool party etc., go ahead, be the parent that brings the delicious and nutritious food and beverage. Also, be sure those summer cocktails aren’t wracking up your calorie count by looking for healthier versions and substitutes.

Here are a few of our summer secrets to help make sure you and your family stay healthy!

Ice, ice baby! If you and your kids have a favorite hot beverage, instead of turning to sugary soda, just add ice to your favorite and hopefully healthier drink. Ice is also great for making shaved ice, which is a perfect alternative for ice cream. Iced tea, iced coffee, frozen hot chocolate or low-fat chocolate milk.

Smoothies are your best friends! Smoothies are one of the best ways to satisfy hunger and a sweet tooth at the same time. The possible ingredient list is endless…from milk to juice to fresh fruit to honey to Greek yogurt. These are a great addition to breakfast or a great midday snack and kids love them!

Hummus! Hummus is a perfect alternative to chips and dip, whether its store bought or homemade it is healthier than most other dips and super yummy. The best thing about this is that if you make your own, you can create your own flavors; all it requires is garbanzo beans, a food processor (or blender), olive oil, seasoning (garlic, pepper, cumin), lemon juice and Tahini. The flavor options are endless… avocado, sun-dried tomato, jalapeño, black olive and roasted red pepper to name a few.

Eat fresh fruit! With summer comes all different kinds of fruits in season: peaches, apricots, blackberries, boysenberries, honeydew, cantaloupe plus many more, check out a full list at http://www.fruitsandveggiesmorematters.org/whats-in-season-summer. There are so many great ways to use these fruits, add them your salads, make grilled peaches for dessert, make a fruit glaze for your meat, make fruit salad or add it to your drinks!

Substitute! A great way to make dishes healthier is to substitute the unhealthy ingredients for healthy ingredients. For example potato salad calls for mayonnaise so go ahead and switch that out with Greek yogurt. Pinterest is a great tool for finding healthier substitutions. So, the next time you are invited to a summer BBQ and you need to bring something, look at the ingredients and see what you can do to make it healthier. There is almost always something that can be substituted!

Here’s a great summer salad recipe to get you started! Click on the image below.

Happy Summer!

The post Summer Secrets for Health appeared first on AKAMom Magazine.

Keen-wah, que-huh, ken-what? Oh, quinoa! From picky eaters to people who eat anything quinoa is one of the most versatile, delicious foods you and your family could eat.

Despite it’s funny name, quinoa has quickly become one of the healthiest grains you can consume. Some even say it is one of the world’s “super foods.” However quinoa is not just beneficial for your body but it is also extremely versatile and can be used in any meal. From breakfast to dinner to a mid day snack, quinoa is a great way to add a little pizzazz to any dish.

Gluten free, high in fiber, protein and minerals, quinoa has all of the essential nutrients our bodies needs to maintain a healthy lifestyle. Fiber is one of the nutrients that help us keep our hunger and blood sugar in check.

From pizza crust to pasta, quinoa is a great substitute. Being gluten free it is a great substitute to incorporate into dishes that would normally contain a gluten product.

Quinoa is easy to make too! It is as simple as boiling 2 cups water or chicken broth (if you want a little more flavor) to 1-cup quinoa and cook for about 15 to 20 minutes. Your end product should be a nice light and fluffy grain.

If you don’t know where to start, no worries cook the quinoa and then add to any dish or make the quinoa the main part of the dish.

What we’ve learned about quinoa; it has all of the nutrients our bodies need, its versatile, it’s a great substitute, and it’s easy to cook.  Looks like there is no way to go wrong with quinoa. Now go ahead and give it a try!

Quinoa Arugula Salad

• 1-cup quinoa
• 1-cup arugula
• 1 heirloom tomato
• ½ cup pomegranate seeds
• 2 soy sausage-less sausage
• 1 red bell pepper
• 5 sliced black olives
• ½ of a cucumber

Vinaigrette

• 4 Tbsp. apple cider vinegar
• 2 Tbsp. honey
• 1 Tsp. lime
• ¼ Tsp. salt
• ¼ Tsp. pepper

Directions

1.  Cook quinoa according to package directions.

2.  Put arugula into a big salad bowl.

3.  Dice up the heirloom tomato, cucumber and red bell pepper and add to the arugula.

4.  Then add pomegranate seeds and black olives.

5.  Chop up the sausages and on the stove in a sauté pan add ½ cup of water and cook the sausages until golden brown on both sides.

6.  Once the quinoa and sausages are done add it to the arugula.

7.  Combine all ingredients for the vinaigrette and pour over salad.

Happy Eating! 

The post Que-Huh, Oh, Quinoa! appeared first on AKAMom Magazine.

Myth or Fact: It takes a lot of time and effort to make a healthy dinner? Myth! In fact it’s neither time consuming nor hard.

There are many ways to make a healthy dinner and if you stick to the basics your options are endless. There are four basic food groups needed to make a healthy dinner: protein (chicken, turkey, beef or beans), vegetables, fruits and grains (rice, quinoa, bulgur and barley). Each food group provides essential nutrients your body needs to stay healthy; vitamins (B vitamins, vitamin A and C), fiber, iron and potassium.

Now let’s talk about how to get all these nutrients into a quick healthy meal.

One of the best and easiest ways to accomplish this is a DIY Burrito Bowl. Similar to Chipotle’s extremely delicious meal option, only this one will be healthier.

There are just a few simple steps and the amounts of toppings/ingredients are unlimited. The best thing about making your own is that you will be able to control the portion size and where the ingredients come from.

Start with a grain; either white or brown rice. Since most of us do not have a rice cooker and cooking rice on the stove can get messy and take time, there is a great solution, Trader Joes Organic Brown Rice (which can be microwaved in 3 minutes).  *Grains are important source of nutrients filled with vitamins, fiber and minerals.

Grains ✓

Protein: Beans. Typically black beans are used but feel free to customize it to your preference. If not black beans try pinto beans, red beans or kidney beans. *Beans provide one of the best sources of protein especially you follow a meat-free diet.

Beans ✓

Protein: Meat. You can basically add any meat to your bowl however if you are trying to stay healthy go with chicken or ground turkey. *Meat is a good source of iron, which helps support a healthy immune system.

Meat ✓

Toppings: You have many options here. You can add basically anything you want. Corn, tomatoes, lettuce, bell peppers, cheese (in moderation), avocado, salsa, Greek yogurt (a healthier substitute for sour cream) or sauté up some of your favorite vegetables and throw them in there!

Toppings ✓

You now have a healthy meal that includes all of the basic food groups. Quick and easy right? Now take what you’ve learned here and apply that to every other meal you make. Just remember to work in the basic food groups and each meal you make will be healthy.

Happy Eating!

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