Healthy Family Meals

“I want fried chicken!”

“I want a Big Mac with French fries!”

“Ew, what is this? I am not eating it!”

Do these statements sound familiar?

Are you frustrated about finding a healthy meal the entire family will enjoy?

 Read On!

5 Healthy Family Meals

Warm Fall Soup: Pumpkin Turkey Chili

Ingredients

  • 1 ½ tbsp. Virgin Coconut Oil
  • 1 ½ c. Chopped Onion
  • ¾ Chopped Green Bell Pepper
  • ¾ Chopped Yellow Bell Pepper
  • 1 ½ cans (6 oz.) Chopped Green Chilies
  • 1 ½ large Minced Garlic Cloves
  • 1 ½ 99% Lean Ground Turkey
  • 1 ½ cans (10-11 oz.) Diced Tomatoes
  • 1 ½ cans (10-11 oz.) Red Kidney Beans
  • 1 ½ c. Canned Pumpkin
  • 2 ¼ tbsp. Chili Powder
  • ¾ tbsp. Cumin

Directions

First, heat the oil in a large skillet on medium-high heat. Next, sauté the onion, peppers, green chilies, and garlic until tender (roughly 10 minutes). Make room on the pan and add ground turkey (roughly 5 minutes). Add tomatoes, beans, and pumpkin. Season with chili powder, cumin, sea salt, and pepper. Put on low heat and simmer for 20 minutes. Add fresh cilantro, plain Greek yogurt, and cinnamon. Makes 8 servings.

Source: http://toneitup.com/2014/09/comforting-fall-soups/

A Gluten-free Delight: Turkey Quinoa Meatballs

Ingredients

  • ½ c. Quinoa
  • 1 lb. 99% Lean Ground Turkey
  • ¼ c. Diced Shallot
  • ¼ c. Diced Red Onion
  • 4 Minced Garlic Cloves
  • 1/3 c. Egg Whites
  • 3 tbsp. Flax Meal
  • ½ tsp. Black Pepper
  • ½ tsp. Cayenne Pepper
  • ½ tsp. Dried Basil

Directions

Preheat the oven to 450-degrees. Line a baking sheet with parchment paper and spray with cooking spray. Place quinoa and 1 1/3 cup water into a saucepan and bring to a boil. Once boiling strongly, reduce to low heat, cover, and cook until all water is absorbed. Transfer quinoa to a medium-sized mixing bowl, and allow it to cool for 10 minutes. While quinoa is cooling, add all remaining ingredients to the bowl. Using your hands or a spoon, mix until well combined. Shape the meat mixture into balls that are a little smaller than a golf ball. Evenly space turkey balls on the baking sheet. Bake for about 12-15 minutes, until slightly browned and crispy on top. Place the sheet in the oven and cook the meatballs until they’re slightly browned and crispy on top. Serve with warmed marinara sauce.

Source: http://toneitup.com/2013/12/member-recipe-quinoa-turkey-meatballs/

A Healthy, Low-Carb Pizza: Cheesy Cauliflower Crust

Ingredients

  • 1 ½ Fresh Cauliflower Heads (washed and chopped)
  • 2 Organic Eggs
  • 1 c. Part-Skim, Shredded Mozzarella Cheese
  • 1 ½ c. Fresh Parsley (washed and chopped)
  • 1 – 1 ½ Minced Garlic Cloves
  • 1 tsp. Sea Salt
  • ½ tsp. Ground Black Pepper
  • ¼ tsp. Garlic Powder

Directions

Preheat oven to 450-degrees Fahrenheit (230-degrees Celsius). Wash and chop cauliflower, removing stems. Using a high-powered blender or food processor, pulse cauliflower until it becomes rice-like in texture. Combine cauliflower in a mixing bowl with parsley, cheese, chopped garlic, salt, pepper, and garlic powder. Place mixture onto parchment paper or silicon baking sheets and roll or press into desired pizza shape. Bake for 30-45 minutes or until edges appear crispy and top is browned. Top with desired ingredients, and broil for an additional 5-15 minutes.

Source: http://toneitup.com/calling-all-pizza-lovers/

Power to the Greens: Sweet & Spicy Kale Salad

Image source: ww.toneitup.com/2014/02/new-recipe-sweet-spicy-kale-salad/

Image source: ww.toneitup.com/2014/02/new-recipe-sweet-spicy-kale-salad/

 Ingredients

  • 1 large bunch of Kale
  • 1 Orange (juiced and peeled)
  • 1 tbsp. Fresh Lime Juice
  • 1 tbsp. Extra Virgin Olive Oil
  • 1 tsp. Honey
  • ¼ tsp. Salt
  • 1 dash Cayenne Pepper
  • 1 Sliced Garlic Clove
  • 2 Tangerines (peeled and sectioned)
  • 5 oz. Macadamia Nuts (grated and chopped)
  • 1 large Carrot (grated and chopped)
  • 2 tbsp. Raisins

Directions

Tear kale off the vein into bite-sized pieces and place in a mixing bowl. Coat leaves with orange and lime juice, olive oil, honey, salt, and a dash of cayenne pepper. Massage leaves in dressing for a few minutes. Add garlic and allow the mixture to sit for at least 30 minutes. After the kale mixture has marinated, top with the remaining ingredients, toss and serve. Makes 4 servings.

Source: http://toneitup.com/2014/02/new-recipe-sweet-spicy-kale-salad/

Wrap It Up: Greek Yogurt Chicken Salad

CHICKEN

Ingredients

  • 4 large Skinless, Boneless Chicken Breasts
  • Oregano (amount to desired taste)
  • Garlic Powder (amount to desired taste)
  • Parsley (amount to desired taste)
  • Sea Salt (amount to desired taste)

Directions

Preheat oven to 400-degrees. Trim any fat from the chicken breasts, and place chicken in an oven-safe baking dish. Pour olive oil over chicken breasts, turning them to coat. Sprinkle the top and bottom of chicken breasts with the above seasonings. Using a knife, puncture the chicken breasts once or twice so that they soak in some of the olive oil, which will make them very moist and flavorful. Place the dish on the top rack of the oven and bake for about 45-50 minutes, or until the juices are clear, meat is white, and there are no traces of pink. Remove the chicken breasts and allow to cool.

*Save the juice at the bottom of the dish.

GREEK YOGURT SALAD

Ingredients: Choose 3 – 4 items!

  • 1 c. Finely Chopped Celery
  • 1 c. Finely Chopped Carrot
  • 1 c. Finely Chopped Red or White Sweet Onion
  • 1 c. Chopped Grapes
  • ½ c. Craisins
  • 1 c. Chopped Apple
  • 2 c. Plain, Fat-free Greek Yogurt
  • Freshly Ground Black Pepper (amount to desired taste)

 Directions

Place the mixture in a medium-to-large-sized container (with lid). Chop the chicken into bite-sized pieces, and place in the container with the other ingredients. Add the remaining olive oil/chicken juices saved in the baking dish to the container and tightly secure lid. Shake vigorously. If ingredients are not mixed well, use a rubber spatula. Refrigerate for about 30 minutes, which will allow the ingredients to settle and increase flavor. 

Serve the salad on a whole wheat or spinach tortilla, and add your favorite leafy greens and roasted red pepper spread.

Source: http://toneitup.com/2013/09/greek-yogurt-chicken-salad-wrap/

 

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About rrluthi

Certified fitness expert with a passion for educating and empowering the 55 and better "chronologically-enriched" population about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
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