Wednesday, December 10, 2014

Broccoli & Cheese Stuffed Chicken Breasts

2- 12oz Chicken Breasts, pounded to 1/2" thickness
2 cups steamed broccoli (you may have extra but you can eat it with your meal
1 T. Thinly Sliced Fresh Basil
2 oz shredded cheddar cheese (or any type of cheese you prefer)
No salt seasoning of your choice to taste
  1. Preheat oven to 400.
  2. Butterfly the chicken breast and lay it flat.  Cut it in half and do one side at a time.  
  3. Sprinkle seasoning according to what you like on it.  
  4. Sprinkle the cheese in the center.  Then add the chopped broccoli on top.  
  5. Make sure you don't put too much or else you won't be able to roll it and keep the ingredients in.  Then I started on one side, rolling it towards the center and tucking the sides in.  
  6. Secure it with twine or a toothpick down the center.  Brush it with olive oil and add a little bit more seasoning on top.
  7. Cook chicken for 25-35 minutes, turning the chicken every 10 minutes to cook evenly on all sides. 
  8. You can add a little more cheese on top the last 10 minutes it cookes if you'd like too.
  9. Remove from oven, transfer to a plate, remove the toothpick or twine and enjoy.
  10. We eat it with steamed veggies, spinach salad, baked sweet potato, quinoa or sweet potato fries.

Almonds are Good AND Good for You Too!

A lot of people eat nuts and love them because of the taste but, did you know how beneficial they are for your health?
Almonds are one of my favorite nuts, along with cashes, peanuts and pistachios. I usually eat about 15 almonds per day with my breakfast or a snack and also add them to my yogurt and salads (sliced).  Read on to find out why you should be eating almonds too!

9 Health Benefits of Almonds
1.  They reduce heart attack risk.
Those who consume nuts five times a week have about a 50 percent reduction in risk of heart attack according to the Loma Linda School of Public Health.
2.  They lower ‘bad’ cholesterol.
Almonds added to the diet have a favorable effect on blood cholesterol levels, according to a clinical study by Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc.
3.  They protects artery walls from damage.
It was found that the flavonoids in almond skins work in synergy with the vitamin E, thus reducing the risk of heart disease (Research at Tufts University).
4.  Almonds help build strong bones and teeth.The phosphorus in almonds helps make this possible.
5.  They provide healthy fats and aid in weight loss:
  • Although nuts are high in fat, frequent nut eaters are thinner on average than those who almost never consume nuts. (Data from the Nurses’ Health Study)
  • Those who ate nuts at least two times per week were 31 percent less likely to gain weight than were those who never or seldom ate them in a study involving 8865 adults. (WHFood’s article on almonds)
6.  Almonds lower the rise in blood sugar and insulin after meals.
7.  They help provide good brain function. 
Almonds contain riboflavin and L-carnitine, nutrients that boost brain activity and may also reduce the risk of Alzheimer’s disease.
8.  They nourish the nervous system.
According to Ayurveda, almonds help increase high intellectual level and longevity.
9.  They alkalize the body.
Almonds are the only nut and one of the few proteins that are alkaline forming.  When your body is not alkaline enough, you risk osteoporosis, poor immune function, low energy and weight gain.
Did you know?
  • Almonds are actually stone fruits related to cherries, plums and peaches.
  • 2.51 million tons of almonds were produced in 2010 according to Food and Agriculture Organization.
  • United States is the largest producer of almonds. Unfortunately, it also demands that almonds are pasteurized or irradiated. 
Read more:

Saturday, December 6, 2014

No Bake Chocolate Peanut Butter Shakeology Balls

Wanna learn how to make these delicious, healthy chocolate peanut butter balls? The kidsAND parents are going to loved them.

8 Tablespoons Natural Peanut Butter
1 Scoop Chocolate Shakeology
¼ cup Steel Cut Oats
¼ cup Dark Chocolate (Melted)

Mix Peanut Butter, Shakeology, and Oatmeal. Form into small balls and place on wax paper on platter.  Place in freezer for approx 30 minutes. Take out of freezer and drizzle melted Dark Chocolate on top. Keep leftovers in airtight container in refrigerator.
Makes approx 25 pieces
61 calories each,  5 gram carbs each, and approx 3 grams protein each