BREAKFAST IDEAS

With school back in session, morning are quickly becoming rushed again.  Here are some great suggestions to recreate your idea of toast.  These great suggestions will make breakfast quick and nutritious for any hectic morning!  

Desserts

Easy Apple Pie in a Sack

Crust:
1 1/2 cups Flour
1 1/2 tsp. sugar
1 tsp. salt
1/2 cup oil
2 Tbsp. cold milk

Combine all ingredients and mix well. Pat into bottom and sides of a 9 inch pie pan. DO NOT ROLL OUT.

Filling:
4 cups sliced apples
2 Tbsp. flour
1/2 tsp. cinnamon
1/2 cup sugar
1/2 tsp. nutmeg

Combine sugar, flour, nutmeg, and cinnamon. Toss lightly with sliced apples. Pour into unbaked pie shell.

Topping:
1/2 cup flour
1/2 cup butter
1/2 cup sugar

Combine until crumbly. Sprinkle over top of pie. Place pie in paper bag and seal. (Stable, paper clip, etc.) Bake for 1 1/2 hours at 350°F.  NO PEEKING! Very rich, very good, very easy!!!

Nutritional Needs

Ever wonder what your nutritional needs are? You've probably heard of different types of programs which can tell you your specific nutrients needs, but here are the general nutrition needs for a healthy adult.

Meat and Beans: 2-3 servings
Fruit: 2-4 servings
Grains: 6-11 servings
Vegetables: 3-5 servings
Dairy: 2-3 servings

Now that you know how many servings a person should get each day, I bet you're wondering what a serving is. We have those answers for you as well.

1 serving of...
Bread and Grains: 1 ounce of bread (1 slice) or 1/2 cup of cereal, grain, or pasta
Dairy: 1 cup of milk or yogurt
Meats: 1 ounce of meat, poultry or fish, 2 ounces of crab, shrimp, or lobster, or 1 egg
Vegetables: 1 cup of raw vegetables or 1/2 cup of cooked vegetables or vegetable juices
Fruit: 1/2 cup of fresh fruit or fruit juice, 1/4 cup of dried fruit, or 1 medium sized fruit (apple, orange, peach).

Simple Healthy Eating Tips

Here are my two cents about eating healthy and some tips for doing so....

The number one rule that I live by is every thing in moderation. When it comes to food a little bit of something once in a while is not going to kill you or cause you to gain weight. It is when we constantly over indulge our cravings for certain foods that we run into health related concerns. Eat food that tastes good to you and if they are high in fat or sugar just eat them once in a while in small portions. Don't be closed minded when trying new foods open yourself up to the many flavors of fruits and vegetables. To increase your fruit and vegetable intake try new ones. Cook or prepare them a different way. Fruits and vegetables along with whole grains are the heart of a healthy balanced diet.
Eat a variety of meats and don't just cook meals with the same meat every night.
Look for small and simple ways that you can start eating healthier. If you don't like brown rice or pasta very much then mix white and brown rice to ease your self into the taste of whole grain.
Make a goal to have a fruit or a vegetable with each meal and snack.
But most of all don't make a New Year's Resolution to go on a diet. Make a lifestyle change by taking one day at a time and making small and simple healthy choices each day and be consistent! Because being healthy makes you happy!

Quick Microwave Meals

Fettuccine Alfredo

Ingredients:

8 oz Fettuccine noodles

1 cup grated Parmesan cheese

1/2 cup butter or margarine, cut into quaters

1/2 cup heavy cream

Pepper to taste

Directions:

In a medium sized sauce pan, bring a large amount of water to a boil on high heat on the range. (The water will boil faster if you cover it with a lid.) Stir in noodles. reduce heat to med/high and cook for 7-8 minutes without a lid. Drain in a colander.

In a large glass bowl, combine cheese, butter, and cream. Cook in the microwave at medium heat for 3-4 minutes. Stir twice during cooking. Stir in drained noodles and toss well. Season with pepper.

*** FACT: Pasta is a great source of energy for your body because they contain carbohydrates. When eating pasta try using whole wheat or brown pasta to incorporate whole grains into your diet.

Garden Vegetable Casserole

Ingredients:

2 small yellow summer squash, sliced

1 medium zucchini, sliced

1 small white onion, sliced

1 tomato, sliced

2 Tablespoons grated Parmesan cheese

1/4 teaspoon basil

1/4 teaspoon thyme

Directions:

Place all slice vegetables in a microwave-safe casserole type dish, and mix in all other ingredients. Toss lightly. Cover and microwave on high for 8-10 minutes. (May be cooked in a conventional oven for 20 to 30 minutes at 350). Serves 4 people.

***FACT: This casserole is full of vegetables and color. The bright colors of vegetables usually are a good indicator that they contain lots of antioxidants and phytochemicals. Vegetables high in antioxidants have been show to reduce the risk of cancer.

Bran Muffins

Ingredients:

1 cup boiling water

3 cup bran cereal

1/2 cup margarine

1 cup sugar

2 eggs

2 1/2 cups flour

2 1/2 teaspoons baking soda

2 cups butter milk or sour milk

1/2 teaspoon salt

Place bran cereal in a large mixing bowl and stir in boiling water until moistened. Add butter adn let stand until softend. Stir in sugar, eggs and beat well. Blen in flour, soda, and milk. To cook, spoon batter into paper lined custard cups.

4 muffins- 2 minutes medium heat, 1-1 1/2 minutes on high heat

6 muffins- 4 1/2 minutes medium heat, 1 1/2-2 minutes on high heat

***FACT: Bran cereal contains lot of fiber that helps keep your digestive system regular and helps with satiety, which means that you will fill full longer.

Citrus Chicken

Ingredients:

3 Medium boned, skinless chicken breast halves

1/2 teaspoon finely shredded lemon peel

1 T. lemon juice

1 T. honey

1 T. soy sauce

1/3 cup orange juice (use juice from the oranges)

2 teaspoons cornstarch

2 medium oranges, peeled and sectioned

Directions:

Rinse chicken; pat dry. Arrange chicken in a 8x8x2 inch baking dish, tucking under thin portions of chicken to make even thickness. In a mixing bowl combine lemon peel, lemon juice, honey and soy sauce. Pour over chicken. Cover with a vented microwave safe plastic wrap. Cook on high for 4 to 6 minutes or until chicken is tender and no longer pink, rearranging and turning chicken over after 3 minutes. Make sure that the meat is boned because the bone allows the meat to get fully cooked in the middle. Remove chicken from dish, saving juices in dish. Cover chicken to keep warm.

For sauce, combine orange juice and cornstarch; stir into saved juices. Cook uncovered on high for 3 to 4 minutes or until thickened and bubbly, stirring after every minute until slightly thickened, then every 30 seconds. Stir in orange sections. Cook, uncovered, on high of 30 to 60 seconds more or until heated through. Spoon sauce onto chicken. Makes 4 servings.

*** FACT: Citrus fruits like oranges and lemons contain a good amount of vitamin C which helps strengthen immune systems.

Quick, Yummy Salads

Cabbage Salad

Ingredients:

Salad: One head of green cabbage. Chopped

2 Packages of uncooked chicken flavored Ramen Noodles. Crunched into medium sized pieces 

Dressing: 

1 Cup Vegetable Oil

1 Seasoning package from Ramen Noodles

3 Tablespoons of Sugar

1 teaspoon Pepper

1 teaspoon Salt

6 Tablespoons of white vinegar

2 teaspoon Accent

Directions:

Put chopped cabbage in a bowl and drizzle on the dressing. Stir around until well mixed. Refrigerate for 2 to 3 hours. Put crushed noodles in salad right before serving.

***FACT: Cabbage is a cruciferous vegetable and it's intake is associated with low cancer rates in human populations.

Broccoli or Cauliflower Salad

Ingredients:
1 Cup Mayo
½ Cup Sugar
2 T. Vinegar
Mix together and pour over:
2 Bunches Broccoli or cauliflower or a mixture of both
1 Purple Onion
1 lb. Crisp Bacon
1 Cup Grated Cheese
Best when refrigerated.
***FACT: Broccoli is a rich source of vitamins C, K, and A and fiber as well. Broccoli is a great vegetable that is part of a healthy balanced diet.

Chicken Pasta Salad

Ingredients:
24 oz pasta, cooked (bowtie, corkscrew, macaroni, etc)
20 oz pineapple tidbits, well drained˜I also use crushed

2 small cans of mandarin oranges
2 C chopped celery
4 green onions, chopped
1 C cashews
1 C red grapes, sliced in half
4 chicken breasts, cooked and chopped or canned chicken
Dressing:
1 C mayo
1 C coleslaw dressing
Directions:
Combine dressing ingredients and stir everything together in a very big bowl.
It makes a lot, but it goes fast.

***FACT: pasta salads are a good source of carbohydrates that give you good energy for your body. This salad provides lots of vitamin C with the pineapple and the oranges. And the nuts and the chicken provide a good source of lean protein.

LUNCH IN 1 MINUTE

Tortilla Sandwich

Ingredients:
2 Tortillas
slices of Chicken Breast
2 Lettuce Leaves
Directions:
Place chicken and lettuce between tortillas and roll up.
***FACT: A totilla provides 8 percent of the DV for total carbohydrates and 6 percent of the DV for fiber. Carbohydrates is your bodies number one source of energy.

Ak-Mak and Cheese

Ingredients:
Slices of cheese
Club crackers
Directions:
Place cheese on crackers and enjoy!

***FACT: Cheese contains more calcium than milk. Calcium helps keep strong and healthy bones.

Quesadilla

Ingredients:
Grated cheese
1 Tbl Salsa
1 tsp cilantro (optional)
1 Tortilla
Directions:
Place cheese salsa and cilantro on tortilla. Heat in microwave or oven until melted.
***FACT: Tomatoes (#1 ingredient in Salsa) contains lycopene, the carotenoid pigment that turns tomatoes to red and may help to prevent some forms of cancer by lessening the damage caused by free radicals. Tomatoes are also a good source of beta carotene and potassium.

Submarine Cheese Melt

Ingredients:
1 Deli roll
2 Tbl Italian Salad Dressing
1 Slice of cheese
1/4 Tomatoes
1 Green Lettuce Leaf
Directions:
Open roll into a open-faced butterfly. Spread dressing. Add cheese on each part of the roll. Microwave until cheese melts. Add the lettuce and tomato.
***FACT: Lettuce is beneficial in the treatment of insomnia as it contains a sleep inducing substance.

Pita Chili Melt

Ingredients:
1/2 large Pita Bread
1/2 cup Canned Pinto Beans
2 Tbl grated Cheese
1 Tbl diced Chili
Directions:
Put beans cheese and chili into pita bread, microwave until cheese melts.
***FACT: Pinto beans' contribution to heart health lies not just in their fiber, but in the significant amounts of folate, magnesium, and potassium these beans supply.

Quick Pizza

Ingredients:
1 English Muffin
Grated of sliced Mozzarella Cheese
2 Tbl Tomato Sauce
1 tsp Italian Herbs
Directions:
Spread tomato sauce on both slices of English muffin. Sprinkle Italian Herbs. Place cheese on bread microwave until cheese in melted.
***FACT: The five basic Italian herbs being referred to, again and again are basil, fennel, oregano, rosemary & sage. Which together add tremendous flavor and appeal.

Turkey Roll-Up

Ingredients:
2 Slices of Turkey
1 Carrot Stick
1 Romain Lettuce Leaf
1 Tortilla
Directions:
Place all ingredients into tortilla and roll up.
***FACT: Carrot contain carotene, a chemical that is converted into vitamin A by the body, it helps prevent night blindness.

Fiesta Bean Burrito

Ingredients:
1/2 cup Refried Beans
1 Tbl Salsa
1 tsp chopped Cilantro (optional)
1 Tortilla
Directions:
Spread beans over tortilla. Sprinkle remaining ingredients and heat in microwave until warm (about 40 sec.). Roll tortilla and mixture into burrito.
***FACT: In one serving, canned refried beans provide 10 percent of your daily recommendation of protein, 20 to 25 percent of fiber and 10 percent of your daily iron.

Mexican Pita Pizza

Ingredients:
1 small Pita
2 Tbl Tomato Sauce
1/4 cup Canned Pinto Beans drained and mashed
Grated Mozzarella Cheese
Dash Oregano
Directions:
Spread tomato sauce on pita and add pinto beans. Sprinkle with cheese and top lightly with oregano. Cook in microwave until cheese melts.
***FACT: Pinto beans help in stabilizing the blood sugar levels, while providing consistent slow-burning energy to the body.

Tuna Salad Pita

Ingredients:
1/2 large Pita Pocket
1 small can of Tuna
1/4 cup Lettuce
dash of Celery Salt
Dash of Pepper
Dash of Onion Powder
Directions:
Line pita bread with lettuce. Mix spices with tuna and stuff tuna mixture into pita. Note: You can add mayo.
***FACT: Tuna fish is truly a nutrient-dense food, it is an excellent source of high quality protein and omega-3 fatty acids which are associated with both brain and heart health. Tuna is also low in fat and calories!

Open Face Hawaiian Sandwiches

Ingredients:

Hamburger buns, slices of bread, or rolls

Canned pineapple rings

Peanut butter

Slices of Cheddar cheese or Colby Jack cheese

Directions:

Cut rolls or hamburger buns in half lengthwise. On each half spread a layer of peanut butter. Set a ring of pineapple on top of each peanut buttered half and lay a slice of cheese over the top of each pineapple slice. Set your oven to Broil. Place both halves on a pan and stick in the oven. DO NOT SHUT THE OVEN DOOR WHEN BROILING. Crack open the oven door. The sandwiches are done when the cheese on top looks melted.

***FACT: Pineapple is a citrus fruit that is a good source of vitamin C. Peanut butter and cheese are a good source of protein that help build muscles and provide energy for your body.

Grilled Tuna Sandwich

Ingredients:

1 Can or pouch of Tuna, drained

3 Tablespoons of Mayo or Miracle Whip

2 Slices of bread

A couple spreads of butter

Directions:

Mix tuna and Mayo or Miracle Whip together. Put desired amount of tuna between the slices of bread. Butter both sides of the sandwich and place in a medium hot fry pan. Brown both sides until crisp and enjoy the new twist on the plan tuna sandwich.

***FACT: Tuna is a great low fat, lean source for protein. It also contains omega-3 fatty acids which are generally very low in the American diet. Omega-3 fatty acids are linked to both brain and heart health.