Make-It Monday: Deliciously Healthy & Simple Recipes

Here are some recipes from The Group this week.  Tried and tested they are sure to be a winning addition to your menu!

From Lori: Roasted Cauliflower with Parmesan & Bread Crumbs

(she says she can't stop herself from eating more!)

1 head cauliflower, cut into 1/2 -1 inch florets

1/2 cup fresh bread crumbs

1/4 cup freshly grated Parmesan 

1/4 cup olive oil  ( I have used 2 TB and it turns out just fine)

Salt and pepper to taste

Preheat oven to 400º.

Toss florets with olive oil, bread crumbs and cheese. Spread in a single layer on jelly roll sheet lined with nonstick foil. Season with salt and pepper.  Roast 30-40 minutes, until nicely browned!!!!

(I like mine very browned!!!)

Hint: Cut calories even further by reducing or eliminating the bread crumbs.  Use whole-grain bread crumbs.  Olive oil is a FANTASTIC fat just oozing with health benefits.  Eat up!

From Lori: Roasted Broccoli

Rinse broccoli ahead of time and lay on paper towels to dry a little before mixing with oil.  After rinsing broccoli, cut into small florets.  Preheat oven to 375.

In a Ziploc bag put 2 Tb olive oil 2-3 cloves of garlic, minced, and a few shakes of salt and pepper.  Add broccoli florets to bag and shake it up making sure all broccoli is covered.  Spread out on baking sheet lined with foil and bake for about 20 minutes till just starting to get browned.  But don’t let it get very browned.  

From Tess: Chicken & Veggie Soup

In a crock pot add: 

2-4 chicken breasts 

3-4 cans of chicken broth

4 cups of chopped carrots, onions, celery, squash, or other veggie

Cook for 8 hours on low or until chicken shreds easily

Refrigerate in 2 cup containers for an easy lunch or dinner serving.  Make it Monday and eat it all week for lunch.  Simple & no fore-thought requred!

From Emily: Protein Chocolate Malt Shake

8 oz of your favorite cow's, soy, or almond milk

1 scoop vanilla protein powder

1 scoop chocolate protein powder

Shake in a jar until WELL blended.  Add a teaspoon of peanut butter or PB2 peanut butter powder.

Hint:  Consuming protein powder is a simple and effective way to boost your protein intake.  It's a perfect afternoon snack or breakfast alternative.  Protein helps you feel fuller, longer.  If you are not leaning out on a 1500 calories diet, reduce carbs and increase protein.  Be sure not to drink all your meals in the form of meal replacement shakes.  Fiber and other "real" foods & nutrients are vital to your nutrition and satiety.

From Katrina: Lipton French Onion & Veggie Soup

1 packet of Lipton French Onion soup mix

2 cups of assorted veggies: onions, zucchini, carrots, broccoli, cauliflower, whatever you have on hand.

Cook until veggies are tender.

Hint: Sometimes we think that "dieting" has to be bland and flavorless.  Use some salt, & experiment with other spices that enhance your food and help you feel satisfied, happy, and excited about eating healthy food.

From Amy: Pepperoncini Beef

1 cheap lean beef roast

1 jar pepperoncinis

2-3 crushed cloves garlic

Cook in crock pot until beef shreds and is tender.  Serve on rolls (whole grain, of course!) with mozzarella cheese, or over mixed greens.  It has enough natural juice to serve as a "dressing".

Any way to make protein and veggies easy and delicious is worth doing!  No one loves bland food that is associated with the word "diet".  Use your imagination and ideas from women around you.  The word diet for our purposes only means "the food you consume", and does not refer in any way to restrictions, eliminations, or denial, only moderation and healthy choices. (except for this two week challenge: eliminating unhealthy foods) This is all about making healthy food choices, and training ourselves out of bad habits by replacing them with excellent habits!