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living healthy header Rowan Cabarrus

March: National Nutrition Month National Nutrition Month

Eat Right - Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

20 Health Tips for 2020

March's Recipes

Slow Cooker Green Salsa ChickenSlow Cooker Green Salsa Chicken

This recipe is at the top of the list when it comes to quick and easy (and tasty)! Not only is there no precooking required, but there’s no chopping either! You literally just dump a few items into the slow cooker, turn it on to cook, and voila! Just one small set of measuring spoons left to clean.

INGREDIENTS

  • 1½ pounds boneless, skinless chicken thighs or breasts
  • 1 tablespoon oregano
  • 1 teaspoon cumin
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 1 (15 ounce) can pinto beans, drained and rinsed
  • 1½ cups frozen corn kernels
  • 1 (12-ounce) jar salsa verde (I like Trader Joe's brand)
  • Optional toppings: fresh grated Monterey Jack cheese, sliced avocado or guacamole, sour cream, cilantro, and diced jalapeno

DIRECTIONS

  • Place the chicken in the bottom of the slow cooker. Sprinkle the oregano, cumin, salt and pepper on top.
  • Pour in the beans, corn and salsa and cook on high for 3 to 4 hours or low for 6 hours.
  • Serve over brown rice if desired.

Makes 6 servings.
Nutrition per serving:  230calories, 3g fat, 454mg sodium, 21g carbohydrates, 3g fiber, 28g protein

Source for recipe: www.100daysofrealfood.com


Baked Tofu BitesBaked Tofu Bites

An easy baked tofu recipe that is great on its own or can be used in so many dishes: on salads, in sandwiches or wraps, in tacos, on pasta, on nachos, as nuggets…the options are endless. Use these everywhere!

INGREDIENTS

  • ¼ cup nutritional yeast
  • 2 Tbsp olive oil
  • 2 Tbsp soy sauce
  • 1 tsp garlic powder
  • 2 blocks extra firm tofu, drained

DIRECTIONS

  • Preheat oven to 375 degress F. Line two baking sheets with parchment paper.
  • In a large bowl, mix together the nutritional yeast, olive oil, soy sauce, and garlic powder. Cut the blocks of tofu into small chunks and add them to the bowl. (No need to press the tofu first). Toss the tofu well to evenly coat in the sauce mixture.
  • Spread the tofu evenly across the baking sheets and bake about 30 minutes, stirring halfway through, until lightly golden. Serve hot or store in air-tight container in the fridge, or freeze to use later.

Makes 4 servings.
Nutrition per serving: 176 calories, 10g fat, 614mg sodium, 6g carbohydrates, 1g fiber, 15g protein

Source for recipe: www.itdoesnttastelikechicken.com


Zucchini “Pasta” Carbonara with ShrimpZucchini Pasta Carbonara with Shrimp

Get your pasta fix and keep things light with this take on classic creamy carbonara pasta that’s loaded with vegetables and tender shrimp and uses zoodles in place of traditional pasta.

INGREDIENTS

  • 4 medium zucchini (about 2 lbs.), cut into “noodles” with a spiral cutter, julienne peeler or use a regular vegetable peeler to cut into wide ribbons*
  • 2 Tbsp. olive oil, divided, plus more for serving
  • 1 medium onion, diced
  • 2 cloves garlic, peeled and minced
  • 8 oz. fresh asparagus, cut into 1-inch pieces
  • 1 lb. raw shrimp, peeled and deveined with tails removed, thawed and drained if previously frozen
  • ¼ cup fresh parsley, chopped
  • 6 slices crisp cooked bacon, crumbled
  • Sea salt and fresh ground black pepper to taste
  • Freshly grated parmesan, if desired
    *Can also buy spiralized zucchini at grocery store.

DIRECTIONS

  • Heat a large skillet over medium-high heat, add 1 Tbsp. olive oil and zucchini. Cook, stirring often until zucchini are just tender. About 5 minutes. Remove to a bowl and cover to keep warm.
  • To the same pan, add remaining 1 Tbsp. olive oil and onion. Sauté onion until it starts to soften then add garlic and cook, while stirring, for an additional 30 seconds or until the garlic is fragrant.
  • Add asparagus and stir. Cook an additional 2 minutes, stirring often.
  • Add shrimp and stir fry with the vegetables for 4-5 minutes or until they’re pink and cooked through (being careful not to overcook them). Stir in crumbled bacon and parsley and remove from heat.
  • Toss shrimp and vegetable mixture with the zucchini and season with salt and pepper to taste.
  • Drizzle with additional olive oil and parmesan cheese before serving, if desired.

Makes 4 servings.
Nutrition per serving:  275 calories, 17g fat, 11g carbohydrates, 3g fiber, 21g protein, 850mg sodium

Source for recipe: www.therealfoodrds.com


Cauliflower-Crusted Spinach Feta PieCauliflower Crusted Spinach Feta Pie

Rich, buttery spanakopita is a favorite at Greek restaurants, but a slice packs a hefty caloric punch. Luckily, the delicious combo of spinach and feta is just as alluring when lightened up and baked in a cauliflower crust, which also adds more veggie servings to the pie.

INGREDIENTS

For the crust:

  • 1 large head cauliflower, cut into 8 cups of florets
  • 1 Tbsp shredded Parmesan cheese
  • 2 large egg whites

For the filling:

  • 6 large egg whites
  • 2 large eggs
  • 10 ounces frozen spinach, thawed and drained
  • ¾ cup crumbled feta cheese
  • ¼ cup green onion, chopped
  • 1 tsp dried oregano
  • ½ tsp ground black pepper

DIRECTIONS

For the crust:

  • Preheat the oven to 400 degrees and coat a deep 9-inch pie pan with cooking spray; reserve.
  • Spread a clean tea towel on the counter for draining the cauliflower.
  • Place the cauliflower in a microwave-safe bowl and heat 5 minutes on high in microwave. The cauliflower should be tender.
  • Transfer half the cauliflower to a food processor and process, mincing finely. Dump the cauliflower on the clean tea towel and repeat with the remaining cauliflower.
  • Use a spatula to spread the cauliflower in a loose layer over the tea towel and let cool for 10 minutes.
  • While it cools, whisk 2 of the egg whites with the parmesan in a medium bowl.
  • When the cauliflower has cooled, pull up the edges of the towel and make a bundle, and press and knead it over the sink to remove as much water as possible. Wring and twist the towel to squeeze out all the moisture; it will take a few min. when nearly dry, transfer the cauliflower to the bowl with the egg whites and stir to mix.
  • Spoon into the oiled pie pan and press down with the back of the spoon to form a crust, making a rim about half an inch above the edge of the pan.
  • Bake for 15-20 min. The edge will be browned and the bottom will look dry.

For the filling:

  • Whisk the remaining egg whites and the whole eggs in a large bowl.
  • Wring the water from the spinach and add to the eggs along with the feta, green onions, oregano, and pepper.
  • Stir to mix and pour into the baked shell.
  • Smooth the top and bake for about 35-40 minutes, until the top is puffed in the center and the eggs are cooked through.
  • Cool on a rack for 5 minutes before slicing into 7 pieces.

Makes 7 servings.
Nutrition per serving:  136 calories, 6g fat, 330mg sodium, 11g carbohydrates, 5g fiber, 13g protein

Source for recipe: www.myfitnesspal.com


Favorite LentilsFavorite Lentils

This is my go-to lentils recipe when I want an easy plant-based protein. Pair with brown rice or
other grain and sautéed kale for a delicious meal!

INGREDIENTS

  • 2 tsp olive oil
  • 1 small onion, diced
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • ½ tsp dried basil
  • ½ tsp dried marjoram
  • 1 quart chicken broth
  • 3-4 cups water
  • 1 pkg (16 oz.) dried lentils

DIRECTIONS

  • Heat a large pot over medium-high heat. Then add olive oil, onions, and carrots. Sauté for about 5 minutes or until the vegetables start to brown.
  • Add garlic, basil, and marjoram, and sauté for an additional minute.
  • Add broth, water, and lentils. Bring to a boil.
  • Reduce heat to low, cover, and cook until tender, about 30-45 minutes.

Makes 8 servings.
Nutrition per serving:  153 calories, 1.5g fat, 451mg sodium, 37g carbohydrates, 17g fiber, 15g protein

Source for recipe: The Good Life Cookbook by Pamela Smith, RD


Oatmeal Chocolate Chip Cookie BarsOatmeal Chocolate Chip Cookie Bars

Oatmeal Chocolate Chip Cookie Bars taste every bit as decadent as a traditional oatmeal chocolate chip bars, but made a bit healthier! Made with Greek yogurt, coconut oil, dark chocolate, whole wheat and are naturally sweetened, these healthy oatmeal bars are actually good for you!

INGREDIENTS1

  • ½ cup oats
  • ½ cup whole wheat flour
  • ½ teaspoon baking soda
  • pinch of sea salt
  • 1/3 cup Greek yogurt
  • 1/3 cup coconut oil melted
  • 1/3 cup maple syrup
  • 1 egg
  • 2 teaspoons vanilla
  • 2/3 cup dark chocolate chips

DIRECTIONS

  • Preheat oven to 350 degrees. Line an 8x8 pan with parchment paper or foil.
  • In a large mixing bowl, mix all dry ingredients together. Add oil, yogurt, egg, honey, and vanilla. Mix until just combined. Stir in chocolate chips.
  • Pour batter into prepared pan, and bake for 20 minutes. Allow to rest for 10-15 minutes before eating.

Makes 16 servings.
Nutrition per serving:  152calories, 8g fat, 41mg sodium, 17g carbohydrates, 1g fiber, 2g protein

 

living healthy header Rowan Cabarrus

February's Featured Article: What Is Heart Failure? iStock544974982

The term “heart failure” makes it sound like the heart is no longer working at all and there’s nothing that can be done. Actually, heart failure means that the heart isn’t pumping as well as it should be. Congestive heart failure is a type of heart failure that requires seeking timely medical attention, although sometimes the two terms are used interchangeably.

Read more

February is Heart Month at Atrium Wellness Center.  Learn more about the signs of Congestive Heart Failure and pick up your free copy of Self-Check Plan for HF Management. To insure an appointment, please call 704-589-1587

February's Recipes

Honey Garlic Dijon Broiled SalmonHoney Garlic Dijon Broiled Salmon

This easy salmon recipe is seasoned with simple ingredients and comes together in just 15 minutes. Great flavor that your whole family will love!

INGREDIENTS

  • 1½ pounds salmon
  • Salt and pepper
  • 2 Tbsp olive oil
  • 1 Tbsp Dijon mustard
  • 1 Tbsp honey
  • 3 garlic cloves, minced
  • 1 Tbsp parsley, finely chopped
  • 1 tsp fresh thyme, finely chopped

DIRECTIONS

  • Preheat the broiler and line a baking sheet with parchment paper. Lay the salmon skin side down, and salt and pepper the top.
  • In a small bowl, mix the olive oil, Dijon mustard, honey, garlic, parsley, and thyme. Spread evenly over the salmon.
  • Broil on the center rack about 6 inches from the heat for 6-8 minutes or until desired doneness.

Makes 8 servings.
Nutrition per serving:  163 calories, 9g fat, 59mg sodium, 3g carbohydrates, 1g fiber, 17g protein

Source: www.therecipecritic.com


 30-Minute Turkey Sloppy Joes30 Minute Turkey Sloppy Joes

A healthier version of the original, turkey sloppy joes with an easy homemade sauce are made with ingredients you probably already have in your cupboard. Everyone loves this recipe because it can also be made in the slow cooker and doubled… or tripled for a crowd.

INGREDIENTS

  • 1 teaspoon olive oil
  • 1 small white onion, diced
  • 1 red bell pepper, finely diced
  • 2 cloves garlic, minced
  • 1 pound 93% lean ground turkey (can also use 99% lean ground turkey)
  • Salt and pepper
  • ½ cup ketchup (I use Trader Joe’s Organic Ketchup)
  • ¼ cup spicy low sugar BBQ sauce (I used Stubb’s Spicy BBQ sauce)
  • ½ tablespoon Worcestershire sauce
  • ½ tablespoon red wine vinegar
  • 1 teaspoon yellow mustard
  • Optional: ⅛ teaspoon cayenne pepper
  • For serving:
  • 4 sprouted or whole grain hamburger buns (sprouted buns can be found in frozen bread section)
  • ½ cup shredded pepper jack cheese
  • Optional: Jalapeno slices

DIRECTIONS

  • Add olive oil to a medium skillet and place over medium high heat. Add in the garlic, white onion and bell pepper; sauté for 5 minutes or until onion is translucent. Transfer ingredients to a small bowl.
  • Add ground turkey to the skillet and season with salt and pepper; break up the meat as it cooks.
  • Once turkey is cooked, add the onion/bell pepper mixture back in. Then add in ketchup, BBQ sauce, Worcestershire sauce, vinegar, and mustard.
  • If you like a little heat, add in cayenne pepper.
  • Stir well to combine and bring to a simmer, then reduce heat to low and cook for 10 minutes longer. If sauce looks too thick, add in a tablespoon of water.
  • Next add cheese on top of meat mixture, cover with a lid and let the cheese melt for 2 minutes (or until melted). Transfer meat onto hamburger buns and top with jalapeno slices.
  • Serve on hamburger buns with pepper jack cheese.

Recipe Notes: To make this in the slow cooker: simply brown the turkey, then throw all the ingredients into the slow cooker and cook on high for 2-3 hours or on low for 6 hours.

Makes 4 servings. Serving size: 1 Sloppy Joe
Nutrition per serving:  422 calories, 16g fat, 37g carbohydrates, 4g fiber, 32g protein

Source: www.ambitiouskitchen.com


 Skinny Mexican CasseroleSkinny Mexican Casserole

A cheesy, comforting casserole that you can enjoy guilt-free, chockfull of veggies and whole grain, and full of fiber. For a lower carb version, leave the tortillas out completely.

INGREDIENTS

  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 onion, diced
  • ½ red bell pepper, diced
  • ½ green bell pepper, diced
  • 2 (15-ounce) cans black beans, drained and rinsed
  • 1 cup corn kernels, frozen, canned or roasted
  • 1 teaspoon chili powder
  • ½ teaspoon cumin
  • Kosher salt and freshly ground black pepper, to taste
  • 1 (4.5-ounce) can Old El Paso™ chopped green chiles, drained
  • 2 tablespoons chopped fresh cilantro leaves
  • 4 (8-inch) whole wheat OR corn tortillas, chopped
  • 1 (16-ounce) can Old El Paso™ fat free refried beans, warmed
  • 1 (10-ounce) can Old El Paso™ mild enchilada sauce
  • 1½ cups reduced fat shredded Mexican blend cheese

DIRECTIONS

  • Preheat oven to 375 degrees F. Lightly coat a 9×13 baking dish with nonstick spray.
  • Heat olive oil in a large skillet over medium high heat. Add garlic, onion and bell peppers. Cook, stirring frequently, until tender, about 3-4 minutes. Stir in black beans, corn, chili powder and cumin until heated through, about 1-2 minutes; season with salt and pepper, to taste. Stir in green chiles and cilantro; set aside.
  • Place tortillas evenly on the bottom of the baking dish. Spread refried beans evenly over the tortillas, followed by the onion mixture and enchilada sauce. Sprinkle with cheese.
  • Place into oven and bake for 15-20 minutes, or until bubbly.
  • Serve immediately, garnished with cilantro, if desired.

Makes 8 servings.
Nutrition per serving:  338 calories, 8g fat, 942mg sodium, 48g carbohydrates, 11g fiber, 17g protein

Source: www.damndelicious.net


 Slow Cooker Chicken Tortellini SoupSlow Cooker Chicken Tortellini Soup

Slow Cooker Chicken Tortellini Soup is loaded with chopped vegetables, shredded chicken, and cheesy tortellini all slow cooked in a flavorful chicken broth. Dinner the whole family will love!

INGREDIENTS

  • 1½ pounds boneless chicken breast
  • 3 medium carrots, peeled and diced
  • 3 stalks celery, diced
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 6 cups low sodium chicken broth
  • 1 cup water
  • 2 bay leaves
  • 1 teaspoon Italian seasoning or more to taste
  • 2 cups cheese tortellini
  • chopped fresh parsley for serving if desired
  • salt and pepper to taste

DIRECTIONS

  • Add all of the ingredients to a slow cooker except for the tortellini.
  • Cook on low for 6 hours.
  • Remove the cooked chicken from the slow cooker and shred or cube and add back to the slow cooker.
  • Add in the tortellini and cook for 15 minutes or until they are cooked all the way through.
  • Season with salt and pepper to taste. Discard bay leaves and serve immediately with chopped parsley, if desired.

Makes 6 servings.
Nutrition per serving:  300 calories, 7g fat, 381mg sodium, 24g carbohydrates, 3g fiber, 35g protein

Source: www.therecipecritic.com


 Crispy Roasted Herb PotatoesCrsipy Roasted Herb Potatoes

Extra-crispy roasted potatoes…the perfect side dish to any meal with a short ingredient list.

INGREDIENTS

  • 2 pounds baby potatoes (about ½ inch size), cut in half
  • Salt and freshly ground black pepper, to taste
  • 2 Tbsp canola oil
  • 3 garlic cloves, minced
  • ½ Tbsp chopped fresh rosemary
  • ½ Tbsp chopped fresh thyme leaves
  • 2 Tbsp chopped fresh chives

DIRECTIONS

  • Preheat oven to 450 degrees F. Line 2 baking sheets with parchment paper.
  • In a large bowl, combine potatoes and canola oil; season with salt and pepper, to taste.
  • Place potatoes in a single layer onto the prepared baking sheets.
  • Place in oven and bake for 40-45 minutes, until golden brown and crisp, stirring and rotating pans halfway through baking. Stir in garlic, thyme and rosemary during the last 3 minutes of cooking time.
  • Serve immediately, garnished with chives.

Makes 8 servings.
Nutrition per serving:  118 calories, 4g fat, 21g carbohydrates, 3g fiber, 2g protein

Source: www.damndelicious.net


 Spinach Artichoke DipSoinach Artichoke Dip

A classic appetizer that everyone can't get enough of! This easy spinach artichoke dip has been lightened up but still has all the flavors you crave and love. Not to mention this party appetizer is incredibly easy to make.

INGREDIENTS

  • 4 ounces cream cheese, room temperature
  • 2 cups plain 2% Greek yogurt
  • 10 ounces frozen spinach, defrosted and drained
  • ½ cup jarred artichokes, drained and chopped
  • ¼ cup freshly grated Parmesan cheese
  • 1/3 cup Feta cheese, crumbled
  • 2 teaspoons minced garlic
  • ¼ teaspoon crushed red pepper flakes, optional
  • 1 teaspoon fresh lemon juice
  • ½ teaspoon salt

DIRECTIONS

  • Mix together all ingredients until well incorporated and transfer to a 1-quart baking dish.
  • Bake at 350 degrees for 20-25 minutes or until light and fluffy.
  • Serve with veggies, tortilla chips, pumpernickel bread, or pita chips.

Notes

  • I used artichokes jarred in water from a 14 ounce can. I did not use the whole jar.
  • If you don't have a lemon, use ¼ cup milk in place of lemon juice.
  • Spinach Artichoke Dip will last for 3-4 days in fridge.

Makes 12 servings.
Nutrition per serving:  65 calories, 3g fat, 250mg sodium, 3g carbohydrates, 6g protein

Source: www.amindfullmom.com

living healthy header Rowan Cabarrus

January's Featured Article: Fatty Liver Disease FattyLiverDisease

What is fatty liver disease?
Your liver is the largest organ inside your body. It helps your body digest food, store energy, and remove poisons. Fatty liver disease is a condition in which fat builds up in your liver.

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December Featured Article: Panel Finds Exercise May Lower Cancer Risk, Improve Outcomes ModerateExercise

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