Good-For-You Recipes


Berry-Banana Smoothie

This delicious smoothie is great for lupus patients experiencing fatigue but will also help prevent bone loss and cardiovascular disease. 

PREP: 10 minutes
MAKES: 2 servings (about a cup each)

Ingredients

  • 1 cup of low-fat yogurt (any flavor)
  • 1/2 cup of round oat cereal (i.e. Cheerios)
  • 2 tablespoons ground flax-seed or flax-seed meal
  • 1/2 cup fresh strawberry halves or raspberries, or frozen whole strawberries
  • 1/2 cup skim milk or vanilla Rice Drink (non-dairy beverage)
  • 1/2 banana

Directions

  • Place all ingredients in blender.  Cover and blend on high speed 10 seconds; stop blender to scrape sides.  Cover and blend about 20 seconds longer or until smooth.
  • Pour mixture into glasses.  Serve immediately. 

Nutrition Facts Per Serving

 Calories 245; Fat 4g; Saturated Fat 1g; Trans Fat 0g; Cholesterol 0mg; Sodium 125mg


Salmon Teriyaki

This is a simple, yet healthy way to prepare salmon.   Serve salmon with steamed broccoli and brown rice.  Recipe serves 2.

Ingredients

  • 8 oz salmon filet
  • ¾ cup thawed pineapple juice concentrate
  • 1 Tbsp chopped fresh ginger
  • 1 Tbsp chopped garlic
  • 3 Tbsp low sodium organic soy sauce
  • 1 Tbsp rice vinegar 

Directions 

  • Divide the salmon into two 4 oz portions.
  • Combine the pineapple juice concentration, rice vinegar, soy sauce, garlic and ginger in a small bowl.
  • In a non-stick skillet, over medium-high heat, brown the salmon filets, about 3 minutes each side.
  • Pour half the teriyaki sauce over the salmon in the skillet and cook for an additional 5 minutes or until the salmon is cooked through.
  • Serve with the remaining teriyaki sauce.
  • Divide the salmon into two 4 oz portions.Combine the pineapple juice concentration, rice vinegar, soy sauce, garlic and ginger in a small bowl.In a non-stick skillet, over medium-high heat, brown the salmon filets, about 3 minutes each side.Pour half the teriyaki sauce over the salmon in the skillet and cook for an additional 5 minutes or until the salmon is cooked through.Serve with the remaining teriyaki sauce.

 


Yogurt and Berry Parfait with Candied Ginger

Directions

Toss together a mix of fresh, ripe berries, such as blueberries, raspberries, chopped strawberries, and blackberries. Spoon plain or vanilla yogurt into the bottom of a parfait glass. Top with a spoonful of chopped candied ginger, followed by a handful of berries. Repeat finishing with berries and garnishing with ginger.

Source

http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/quick-meals/

 


Chocolate-Raspberry-Soy Smoothie

Directions

Place several cups of fresh or frozen raspberries in a blender (if using fresh, also toss in a handful of ice cubes). Add a small banana and just enough chocolate soy milk to reach the desired consistency.

Source

http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/quick-meals/

 


Indian-Spiced Chicken and Rice

This recipe is packed full of antioxidants and spices to reduce inflammation and joint pain.  It is also high in fiber and a good source of lean meat and unsaturated fats which are essential components for a healthy diet.

Makes: 6 servings
Prep time: 15 minutes
Cook time: 45 minutes

Ingredients

  • 1 1/2 cups brown basmati rice
  • 1 inch fresh gingerroot, peeled
  • 2 garlic cloves, peeled
  • 3/4 teaspoon salt
  • 1/4 teaspoon each ground cumin, ground coriander, and ground turmeric
  • Pinch cayenne pepper
  • 1 cup light coconut milk
  • 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
  • 2 tablespoons extra virgin olive oil
  • 1 large onion, halved and sliced
  • 1 cinnamon stick
  • Large handful green beans (6 ounces), sliced crosswise into 1/4-inch pieces
  • 1/4 cup chopped roasted cashews
  • 1/2 cup low-sodium chicken broth
  • 2 to 3 tablespoons fresh lemon juice, or to taste
  • 2 tablespoons sliced fresh mint or cilantro (optional)

Directions

  1. Bring a large pot of water to a boil and add the rice. Boil for 25 minutes; drain well.
  2. Meanwhile, finely grate the gingerroot and crush the garlic and place in a large bowl; combine with the salt, cumin, coriander, turmeric, cayenne pepper, and 1/2 cup of the coconut milk. Add the chicken; cover and refrigerate until the rice is ready. 
  3. Warm the olive oil in a medium Dutch oven over medium-high heat until it shimmers. Add the onion and cook, stirring, until it begins to brown, 5 minutes. Add the cinnamon stick and continue to cook, stirring, until fragrant, 3 more minutes.
  4. Reduce the heat to low. Transfer half the onions to a plate, leaving the cinnamon stick and the rest of the onions in the pot. Over them, layer the partially cooked rice, green beans, half the cashews, and then the chicken with its marinade. Pour the chicken broth and the remaining coconut milk over the top; sprinkle with the reserved onions. 
  5. Cover and cook over low heat until the chicken and rice are cooked through and the liquid has been absorbed, about 20 minutes. Add the lemon juice and serve topped with the remaining cashews and, if desired, the sliced mint or cilantro. 

Nutrition Facts per Serving

376 calories, 23g protein, 45g carbohydrate, 12g fat (3g saturated), 3g fiber

Source

http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/6-healthy-whole-grain-dinners/?page=2 

 


Spicy Salmon with Olive-and-Lemon Quinoas

Salmon is a great source of protein, iron, and omega-3 fatty acids to reduce inflammation and joint pain.  This recipe also contains olive oil for heart-healthy unsaturated fats.

Makes: 4 servings
Prep time: 15 minutes
Cook time: 15 minutes

Ingredients

  • 1/2 cup chopped scallions
  • Small pinch red pepper flakes
  • Pinch salt
  • 1 1/2 tablespoons olive oil
  • Nonstick cooking spray
  • 1 pound thick skin-on salmon fillet
  • 1 cup quinoa*, rinsed and drained
  • 2 tablespoons toasted pine nuts
  • 2 tablespoons pitted, chopped black olives
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon finely grated lemon zest 

* Technically a seed, quinoa is packed with protein and magnesium, a nutrient that lowers blood pressure. Light and fluffy, quinoa is perfect for salads and side dishes.

Directions

  1. Preheat the oven to 450 degrees. In a small bowl, combine the scallions and red pepper with the salt and 1/2 tablespoon of the olive oil. 
  2. Spray a small roasting pan with nonstick cooking spray and lay the salmon in it skin side down. Cover the fish with the scallion-and-red-pepper mixture. Roast the salmon in the top third of the oven until it is barely opaque at the center of the thickest part, about 15 minutes. 
  3. Meanwhile, bring 2 cups of water to a boil in a saucepan. Add the quinoa; cover and cook over low heat until the water is absorbed, about 12 minutes. Transfer to a bowl and add the remaining olive oil and the pine nuts, olives, lemon juice, and lemon zest. Serve the salmon over the quinoa. 

Nutrition Facts Per Serving

472 calories, 31g protein, 30g carbohydrate, 26g fat (4.9g saturated), 3g fiber

Source

http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/6-healthy-whole-grain-dinners/?page=5


For weight loss:  Healthy recipes under 500 calories

 


Tortilla & Cheese Chili

Ingredients

  • 1 1/2 cups vegetarian chili
  • 2 tablespoons chopped scallions
  • 8 tortilla chips, broken
  • 2 tablespoons shredded cheddar cheese
  • 2 cups mixed greens
  • 1 tablespoon low-fat Italian salad dressing

Directions

 Warm chili. Top with scallions, tortilla pieces, and cheese. Eat with salad.

Source

http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/the-you-can-do-it-diet-dinner-choices/?page=2

 


Florentine Chicken & Goat Cheese Flatbread

This nutrient-dense recipe is a great source of green, leafy spinach for antioxidants, iron, fiber, and omega-3 fatty acids.  The garlic will help to control inflammation and joint pain while the whole grain bread and olive oil are essential for a heart-healthy diet!

Ingredients

  • 3 cups baby spinach
  • 2 teaspoons olive oil
  • 1 garlic glove, minced
  • 1 whole-grain flatbread
  • 4 ounces rotisserie chicken, chopped (no skin)
  • 1 ounce goat cheese, crumbled

 Directions

Saute spinach, oil, and garlic until spinach wilts. Bake flatbread at 350 degrees F. for 7 minutes. Top with spinach mixture, chicken, and cheese. Bake for 12 minutes more.

Source

http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/the-you-can-do-it-diet-dinner-choices/?page=4

 


Cilantro Lime-Shrimp Fajitas

These scrumptious fajitas offer plenty of antioxidants, unsaturated fats, and whole grains- all tremendously beneficial ingredients for individuals with lupus.

Ingredients

  • 1/2  cup  sliced onions
  • 1  cup  sliced multicolor bell peppers
  • 1  tablespoon  olive oil
  • 1  garlic clove, minced
  • 1  teaspoon  ground cumin
  • 4  ounces  precooked frozen shrimp, thawed
  • 3  tablespoons  chopped fresh cilantro
  • 1  lime, juiced
  • 2  whole-grain tortillas

Directions

Saute onions and peppers in oil with garlic and cumin for 6 to 8 minutes, until tender. Toss thawed shrimp, cilantro and lime juice with hot vegetables. Fill tortillas with mixture.

Source

http://www.fitnessmagazine.com/recipe/seafood/cilantro-lime-shrimp-fajitas/

 

 


Garlic Basil Shrimp

Ingredients 

  • 2 tablespoons olive oil
  • 1 1/4 pounds large shrimp (20 to 25 per pound), peeled and
  • 3 garlic cloves, minced
  • 1/8 teaspoon dried hot red-pepper flakes, or more to taste
  • 3/4 cup dry white wine
  • 1/4 cup finely chopped fresh basil leaves
  • 1 1/2 cups grape tomatoes, halved
  • Salt and freshly ground black pepper 

Directions 

  1. Heat the oil in a large heavy skillet over moderately high heat until hot but not smoking, then saute shrimp, turning over once, until just cooked through, about 2 minutes. Transfer with a slotted spoon to a large bowl.
  2. Add garlic and red pepper flakes to the oil remaining in skillet and cook until fragrant, 30 seconds. Add wine and cook over high heat, stirring occasionally, for 3 minutes. Stir in basil and tomatoes and season the sauce with salt and freshly ground black pepper, to taste. Return the shrimp to pan and cook just until heated through. 

Nutrition Facts Per Serving 

  • Calories 260; Total Fat 10 g; (Sat Fat 1.5 g, Mono Fat 5 g, Poly Fat 2 g); Protein 30 g; Carb 6 g; Fiber 1 g; Cholesterol 215 mg; Sodium 215 mg
  • Excellent source of: Protein, Niacin, Vitamin B12, Vitamin D, Copper, Iron, Phosphorus, Selenium
  • Good source of: Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Magnesium, Manganese, Potassium, Zinc 

Source

http://www.foodnetwork.com/recipes/ellie-krieger/garlic-basil-shrimp-recipe/index.html

 


Tangy Spinach and Apple Salad

50% less sat fat • 140 calories than the original recipe—see the comparison. Get ready for a light, crispy salad that will fill you up, but won't weigh you down.

Prep Time: 10 min

Start to Finish: 25 min

Makes: 4 Servings

Ingredients 

  • Tangy Spinach and Apple Salad
    • 6 cups fresh baby spinach
    • 1 medium green-skin apple (such as Granny Smith), cored and sliced
    • 1/4 cup thin wedges red onion
    • 2 tablespoons snipped dried tart red cherries
    • 1/2 cup crumbled reduced-fat feta cheese
  • Thyme-Dijon Vinaigrette
    • 1/4 cup Thyme-Dijon Vinaigrette

 Directions

In a large bowl toss together spinach, apple, red onion, and dried cherries. Drizzle with Thyme-Dijon Vinaigrette. Toss gently to coat. Top individual servings with cheese.

Thyme-Dijon Vinaigrette: In a screw-top jar combine 1/4 cup olive oil; 1/4 cup white balsamic vinegar or regular balsamic vinegar; 2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed; 1 teaspoon Dijon-style mustard; and 1/4 teaspoon salt. Cover; shake well to mix. Chill for up to 1 week. Shake before serving.

Makes 2/3 cup.

Nutritional Information

1 Serving: Calories 140 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 5mg;Sodium 340mg; Total Carbohydrate 14g (Dietary Fiber 3g, Sugars 9g); Protein 5g Percent Daily Value*: Vitamin A 90%; Vitamin C 25%; Calcium 10%; Iron 8% Exchanges: 1/2 Other Carbohydrate; 1 1/2 Vegetable; 1 1/2 Fat Carbohydrate Choices: 1

*Percent Daily Values are based on a 2,000 calorie diet.

Source

http://www.eatbetteramerica.com/recipes/healthified/healthified-tangy-spinach-and-apple-salad.aspx

 


Healthified Mediterranean Salmon Pasta

Prep Time: 20 min
Makes: 4 Servings

Ingredients 

  • 6 ounces whole wheat penne or rotini pasta
  • 2 Nonstick cooking spray
  • 4 cloves garlic, minced
  • 1/2 large roma tomatoes, chopped
  • 12 cup sliced green onions
  • 1/8 ounces cooked salmon,* broken into chunks, or two cans (6 oz) water-pack skinless, boneless salmon, drained
  • 3 teaspoon salt
  • 1/2 tablespoons snipped fresh basil
  • 2 teaspoon black pepper
  • 1/2 teaspoons olive oil
  • 1 cup crumbled reduced-fat feta cheese (2 ounces)

Directions

  1. In a 4-quart Dutch oven, cook pasta according to package directions. Drain well. Return pasta to Dutch oven; cover to keep warm.
  2. Lightly coat an unheated large nonstick skillet with nonstick cooking spray. Heat skillet over medium-high heat.
  3. Add garlic; cook and stir for 15 seconds. Add tomatoes and green onions to skillet. Cook and stir until just tender. Sprinkle salmon with salt. Add salmon, snipped basil, and pepper to skillet. Heat through.
  4. Add oil to drained pasta; toss to mix. Add salmon mixture and feta cheese to pasta; toss gently. Serve warm.
  5. Garnish with basil sprigs. 

* Purchase 1 pound frozen skinless salmon fillets, 1-inch thick. Thaw fish. Rinse fish; pat dry with paper towels. Preheat broiler. Place fish on the greased unheated rack of a broiler pan, tucking under any thin edges. Broil 4 inches from the heat for 8 to 12 minutes or until fish begins to flake when tested with a fork, turning once halfway through cooking. Use right away or freeze for later use. Makes about 12 ounces cooked fish. For faster (but higher in sodium) salmon, use two 6-ounce cans water-pack, skinless, boneless salmon, drained.

Nutritional Information

1 Serving: Calories 450 (Calories from Fat 190); Total Fat 21g (Saturated at 5g, Trans Fat 0g); Cholesterol 65mg;Sodium 380mg; Total Carbohydrate 38g (Dietary Fiber 7g, Sugars 4g); Protein 33g Percent Daily Value*: Vitamin A30%; Vitamin C 35%; Calcium 8%; Iron 15% Exchanges: 2 Starch; 0 Other Carbohydrate; 1 Vegetable; 3 1/2 Lean Meat; 1 1/2 Fat Carbohydrate Choices: 2 1/2 

*Percent Daily Values are based on a 2,000 calorie diet.

Source

http://www.eatbetteramerica.com/recipes/healthified/healthified-mediterranean-salmon-pasta.aspx

 


Tropical Fruit, Rice and Tuna Salad

Prep Time: 15 min
Start to Finish: 3 hr 40 min
Makes: 4 servings 

Ingredients

  • 1 cup of water
  • ¾ cup uncooked instant brown rice
  • ½ cup vanilla low-fat yogurt
  • 1 8oz canned pineapple tidbits in juice, drained and 1 tsp juice reserved
  • 2 kiwifruit, peeled and sliced
  • 1 medium mango, peeled, seeded and chopped (about 1 cup)
  • 1 can (6oz) white tuna in water, drained and flaked
  • 1 tbsp toasted coconut

Directions

  1. Heat water to boiling in 1-quart saucepan. Stir in rice; reduce heat to low. Cover and simmer 10 minutes. Uncover; cool 15 minutes. Refrigerate at least 1 hour or until cold.
  2. Mix rice, yogurt and reserved pineapple juice in medium bowl. Cover and refrigerate 1 to 2 hours to blend flavors.
  3. Cut kiwifruit slices into fourths. Gently stir kiwifruit, pineapple, mango and tuna into rice mixture.
  4. Sprinkle with coconut. 

* To toast coconut, bake uncovered in ungreased shallow pan in 350° oven 5 to 7 minutes, stirring occasionally, until golden brown. Or cook in ungreased heavy skillet over medium-low heat 6 to 14 minutes, stirring frequently until browning begins, then stirring constantly until golden brown. 

Nutritional Information

1 Serving: Calories 260 (Calories from Fat 20); Total Fat 2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 15mg;Sodium 170mg; Total Carbohydrate 47g (Dietary Fiber 5g, Sugars 24g); Protein 15g Percent Daily Value*: Vitamin A 10%; Vitamin C 100%; Calcium 8%; Iron 8% Exchanges: 2 Starch; 1 Fruit; 0 Other Carbohydrate; 0 Vegetable; 1 1/2 Very Lean

Meat Carbohydrate Choices: 3 

* Percent Daily Values are based on a 2,000 calorie diet.

Source

http://www.eatbetteramerica.com/recipes/whole-grains/tropical-fruit-rice-and-tuna-salad.aspx

 


Additional Tips

 

  • You can also add 1/4 teaspoon ground ginger to vegetables like carrots and sweet potatoes, as well as fruit (especially peaches).
  • For an Indian flavor, add 1/4 teaspoon turmeric to water when cooking 1 cup rice.