Eat well with these great recipes!  

HOLY GUACAMOLE

  • 5 large, ripe avocados
  • Juice of 1 (large) or 2 (small) fresh lemons
  • 1/2 cup finely diced white or sweet yellow onion
  • 5-6 minced or finely diced garlic cloves
  • 1/2 finely chopped jalepeno pepper (discard seeds and membrane)
  • 1 chopped, fresh roma tomato (with skin)
  • 1/8 tsp. kosher salt​
  • 1/2 c. (packed) chopped, fresh cilantro
  • Fresh ground pepper to taste

Slice each avocado in half by scoring the entire avocado lengthwise. Twist apart the halves and remove the pit by carefully inserting the blade of a sharp knife in to the pit and twist out (spooning out works as well). Cut into quarters lengthwise and peel off the outside skins. Place quarters into a large bowl and use a pastry knife to mash the avocados. 

Add the remainder of the ingredients to the avocados and combine with a spatula. 

Garnish with a few sprigs of fresh cilantro and a dash of chili powder. Serve with your favorite, sturdy tortilla chips.


Just remember, a little goes a long way. Avocados are packed full of nutrients but also calories. Portion out a few tablespoons to be safe. 

BANANA MULTI GRAIN MUFFINS


As part of a healthy and balanced diet, vegetables play an important role for maintaining a healthy weight and can play a part in protecting you from certain types of cancers and chronic diseases. Diets that are optimal in fiber (fruits and vegetables), may reduce the risk of heart disease, obesity, and type 2 diabetes (cdc.gov)


Why are VEGETABLES so great? Let me count thy ways...

  • Most are low in fat and calories, no cholesterol
  • Important sources of nutrients including potassium, dietary fiber, folate, and Vitamin A and C
  • Vegetables that are rich in potassium (sweet potatoes, white potatoes, tomato products, beet greens, spinach, lentils, and kidney beans) help to maintain healthy blood pressure
  • Dietary fiber from vegetables helps to reduce blood cholesterol levels and may lower your risk of heart disease
  • Fiber is important for proper bowel function, reduces constipation and diverticulosis
  • Fiber also helps provide a feeling of fullness, with fewer calories
  • Vitamin A keeps eyes and skin healthy and helps protect against infections
  • Vitamin C keeps teeth and gums healthy, aids in iron absorption, and helps heal cuts and wounds 

BANANA MULTI GRAIN MUFFINS

Kids love these, and you’ll love the fact that those last two bananas won’t go to waste...
Preheat oven to 400 F.

2 medium-sized, ripe bananas
2 large egg whites 
1 c. low-fat buttermilk
3 T. olive oil

1-1/2 c. whole wheat flour
1/2 c. old fashioned rolled oats

1/2 c. brown sugar
1/2 c. wheat germ, toasted
1 tsp. baking powder
1 tsp. baking soda
1 tsp. nutmeg
1/2 tsp. cinnamon
1/4 tsp. salt

In a large bowl combine all dry ingredients. In a medium bowl, mash the bananas, add the egg whites and lightly beat. Stir in the buttermilk and olive oil and mix well. Add the wet/banana mixture to the dry ingredients, stirring just long enough to moisten. (There may still be a few lumps in the mixture.)

Use baking cups or spray/oil muffins tins, spoon in batter evenly and bake for about 20 minutes at 400 F.

Makes about 12 regular muffins.

mixed berry smoothie


MIXED BERRY SMOOTHIE

This is one of my early morning favorites! It’s so quick, easy, and nutritious --and did I mention delicious?

Explore your creative side by blending up your own variations to this basic recipe. If you aren’t using frozen berries or fruit you may want to add a few ice cubes to give it a slushy consistency.


In a rush? Take it with you in your favorite travel mug.


1 to 1-1/2 c. apple juice or favorite juice (water works just fine too) 
1/2 c. plain or flavored Greek yogurt (great for protein)
 1 c. fresh or fresh-frozen berries or fruit (strawberries, peaches, blackberries, blueberries)
2 T. wheat germ, toasted 
1 small-medium banana (ripe)

Toss in a handful of kale if you have some handy. 

Place all ingredients in a blender and give it a whirl until well blended.  Mmm!

Serves 1-2.

Good nutrition is an important part of leading a healthy lifestyle. When combined with physical activity and exercise, a healthy diet can help you reduce your risk of chronic diseases, maintain a healthy body weight and promote overall good health. 

holy guacamole!