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Health Tips & Tricks, Dallas, TX (2025)

12/14/2022

Asian-Inspired BBQ Chicken

INGREDIENTS
¼ cup plus 2 tablespoons dark brown sugar, packed
¼ cup plus 2 tablespoons soy sauce
3 tablespoons fresh lime juice, from 2-3 limes
1½ tablespoons vegetable oil
½ teaspoon Asian sesame oil
¾ teaspoon Garam Masala (substitute curry powder if you can't find it)
3 cloves garlic, minced
1½ teaspoons fresh grated ginger
½ teaspoon cayenne pepper (use less if you don't like heat)
8 skinless, boneless chicken thighs
2 scallions light and dark green parts only, thinly sliced

INSTRUCTIONS

In a medium bowl, mix together all of the ingredients except for the chicken and scallions. Set ¼ cup of the marinade aside and cover (you'll use this later for the sauce), then place the rest in a zip-lock freezer bag with the chicken thighs. Be sure the chicken is evenly coated with the marinade, then place the bag in the refrigerator (in a bowl in case of leakage); let marinate for 3-4 hours.

Preheat grill to high heat.

Grease the grill. (Lightly dip a wad of paper towels in vegetable oil; then, using tongs, carefully rub the towels over the grates several times until glossy and coated.) Place the chicken on the grill; cover and cook 3-5 minutes on each side, or until nicely browned and done. Transfer the chicken to a serving platter, then top with the reserved marinade and sliced scallions.

12/12/2022

Soft & Chewy Avocado, Apple, Banana, & Oatmeal Cookie

Ingredients:

1 cup old-fashioned oats
½ cup whole wheat flour + 2 Tbsp.
1 tsp. ground cinnamon
½ tsp. baking soda
¼ tsp. salt
½ ripe, fresh avocado, halved, pitted, and peeled
½ cup mashed ripe banana (from 1½ medium bananas)
1 large egg, beaten
1 tsp. vanilla extract
2/3 cup finely chopped peeled sweet red apple (such as Gala, Fuji, or Honey Crisp)

Instructions
Preheat the oven to 350F. Line a baking sheet with parchment paper or a silicone baking sheet and set aside.

Place the oats, flour, cinnamon, baking soda, and salt in a large bowl and whisk until well combined.

Place the avocado in a medium-size bowl, and mash until smooth. Add the banana, egg, and vanilla and whisk until well combined.

Pour the wet mixture into the dry ingredients and stir until just combined. Fold in the chopped apple.

Drop dough onto the prepared baking sheet using a spoon, and gently flatten until round and about ½-inch thick. Bake until slightly brown and firm around the edges, 10 to 12 minutes. Transfer to a wire rack and cool before serving.

12/12/2022

Air Fryer Avocado Black Bean Taquitos

Ingredients:

1 ripe, fresh avocado, halved, pitted, peeled, and mashed
½ cup canned black beans, rinsed
½ Tbsp. cumin
1 tsp. garlic powder
½ tsp. salt
10 (6-inch) corn tortillas
1 cup rainbow cherry tomatoes, chopped
½ cup red or yellow bell peppers, seeded and diced
1 Tbsp. fresh jalapeño, seeded and minced
1 Tbsp. onion, minced
1 Tbsp. fresh lime juice
2 Tbsp fresh cilantro leaves, chopped
4 oz. plain Greek yogurt

Instructions
Using a fork, mash the avocado and black beans together in bowl. Stir in cumin, garlic powder and salt.

Spread approximately 2 Tbsp. of the mixture onto a corn tortilla, dividing equally between 10 tortillas. Roll tightly to form 10 taquitos.

Place taquitos into air fryer at 400°F degrees for 5 minutes. When timer goes off, flip and put back into air fryer for 5 more minutes. Depending on air fryer you may need to decrease time to 3 to 4 minutes per side.

While taquitos are cooking, combine cherry tomatoes, bell peppers, jalapeño, onion, cilantro, and lime juice in a small bowl to make fresh pico de gallo.

Once taquitos are golden brown and crispy, remove from air fryer and top with fresh pico de gallo and Greek yogurt.

12/12/2022

Hearty Winter Farro

Ingredients:
1 medium butternut squash, peeled and cut in ½-inch cubes (about 3 ½ cups)
1 sweet onion, rough chopped
1 tablespoon avocado oil
1 teaspoon sea salt, divided
1 teaspoon ground black pepper, divided
1 cup farro, rinsed
3 cups water
1 cup finely chopped kale, stems removed
1 tablespoon white balsamic vinegar
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh parsley

Instructions
Preheat oven to 400°. Line a rimmed baking sheet with parchment paper.

In a medium bowl, combine cubed squash, chopped onion, avocado oil, sea salt, and black pepper and toss. Spread evenly on prepared pan. Bake until tender, about 30 minutes. Set aside.

In medium saucepan, bring 3 cups water and farro to a boil. Reduce heat to medium-low, and simmer until farro is cooked through, about 20 minutes. Drain excess water.

Stir in roasted squash, roasted onions, chopped kale, sea salt, pepper, vinegar, thyme, and parsley.

10/24/2022

Roast mushrooms with spinach and ricotta

INGREDIENTS
8 large (750g) field mushrooms, wiped clean.
1/2 cup fresh continental parsley leaves, lightly packed.
2 tbsp pepitas.
1 tsp lemon rind, finely grated.
2 tbsp parmesan, finely grated.
120g baby spinach leaves.
125g (1/2 cup) fresh ricotta.
150g chargrilled red capsicum, sliced.
150g sugar snap peas, trimmed, sliced.
400g can chickpeas, rinsed, drained.
2 tsp balsamic vinegar.
Shaved parmesan, to serve.
Baby herbs, to serve (optional).

DIRECTIONS
Step 1
Preheat oven to 200C/180C fan forced. Line a baking tray with baking paper. Place mushrooms on prepared tray. Spray lightly with olive oil. Roast for 20-25 minutes or until mushrooms are golden and tender.

Step 2
Meanwhile, process parsley, pepitas, rind, grated parmesan and 40g spinach in a small food processor until finely chopped. Add ricotta. Process until well combined. Season.

Step 3
Spread pesto over top of mushrooms. Roast for a further 5 minutes. Combine capsicum, peas, chickpeas and remaining spinach in a bowl. Drizzle with vinegar. Toss to combine.

Step 4
Divide salad and mushrooms among plates. Top with shaved parmesan and herbs, if using.

10/24/2022

Chicken Diane

INGREDIENTS
400g cauliflower, cut into small florets.
400g peeled potatoes, chopped.
1 tbsp reduced-fat milk.
2 bunches broccolini.
1 tbsp olive oil.
2 chicken breast fillets, halved lengthways.
1 brown onion, thinly sliced.
3 garlic cloves, crushed.
60ml (1/4 cup) brandy (optional).
185ml (3/4 cup) Massel Chicken Style Liquid Stock.
60ml (1/4 cup) light thickened cream.
2 tsp Worcestershire sauce.
2 tsp Dijon mustard.

DIRECTIONS
Step 1
Place the cauliflower and potato in a large saucepan. Cover with cold water and bring to the boil over medium-high heat. Simmer for 15 minutes or until the potato is tender. Drain. Use a potato masher to mash until smooth. Stir in the milk and season. Cover to keep warm.

Step 2
Meanwhile, preheat oven to 200C/180C fan forced. Line a baking tray with baking paper. Place the broccolini on prepared tray. Spray with oil . Season. Bake for 15 minutes or until the broccolini is tender.

Step 3
Heat half the oil in a large frying pan over high heat. Cook the chicken pieces for 2 minutes each side or until golden. Transfer to a plate.

Step 4
Heat the remaining oil in the pan over medium-high heat. Add the onion and cook, stirring, for 5 minutes or until softened. Add the garlic and cook, stirring, for 1 minute or until aromatic. Add the brandy , if using. Bring to the boil. Add the stock , cream , Worcestershire sauce and Dijon . Bring to the boil.

Step 5
Return the chicken to the pan. Simmer for 5 minutes or until the sauce thickens and the chicken is cooked through. Serve the chicken Diane on the cauliflower mash with the broccolini and topped with the sauce.

10/24/2022

Apricot chicken for two

INGREDIENTS
2 tsp olive oil.
300g skinless chicken thigh fillets, fat trimmed, cut into 3cm pieces.
1 small onion, halved, thinly sliced.
1 stick celery, thinly sliced.
1 carrot, peeled, cut into chunks.
1 garlic clove, crushed.
2 tsp wholegrain mustard.
60ml (1/4 cup) Massel salt reduced chicken style liquid stock.
125ml (1/2 cup) apricot nectar.
1 1/2 tbsp chopped dried apricots.
1/2 x 400g can cannellini beans, rinsed, drained.
Steamed snow peas, to serve.
Broccolini, to serve.

DIRECTIONS
Step 1
Preheat oven to 170C/ 150C fan forced. Heat half the oil in a flameproof casserole dish over high heat. Cook the chicken , in 2 batches, for 1-2 minutes each side or until golden. Transfer to a plate.

Step 2
Heat remaining oil in same dish over medium heat. Add the onion , celery and carrot and cook, stirring, for 5 minutes or until softened. Add the garlic and cook, stirring, for 30 seconds or until fragrant. Return chicken to dish. Stir in the mustard , stock , apricot nectar and dried apricots and bring to the boil. Cover dish with a lid or foil.

Step 3
Bake for 40 minutes, adding cannellini beans for last 10 minutes of cooking time. Serve with steamed snow peas and broccolini .

10/22/2022

Grilled Buttermilk Chicken

INGREDIENTS
1-1/2 cups buttermilk
4 fresh thyme sprigs
4 garlic cloves, halved
1/2 teaspoon salt
12 boneless skinless chicken breast halves (about 4-1/2 pounds)

DIRECTIONS
Place the buttermilk, thyme, garlic and salt in a large bowl or shallow dish. Add chicken and turn to coat. Refrigerate 8 hours or overnight, turning occasionally.

Drain chicken, discarding marinade. Grill, covered, over medium heat until a thermometer reads 165°, 5-7 minutes per side.

10/22/2022

Slow-Cooker Brisket

INGREDIENTS
BRISKET
1 tablespoon paprika
1½ teaspoons kosher salt
1 teaspoon freshly ground black pepper
1 tablespoon onion powder
1 tablespoon garlic powder
1 (4- to 4½-pound) beef brisket
2 medium onions, sliced
1 (2-pound) bag carrots, cut into 2-inch chunks
2 cups reduced-sodium beef broth
1/2 cup tomato paste
1/4 cup reduced-sodium soy sauce

GRAVY
1 tablespoon cornstarch or arrowroot flour
2 tablespoons water

DIRECTIONS
FOR THE BRISKET:

1.In a small bowl, mix together paprika, salt, pepper, onion powder and garlic powder. Rub spices on brisket, coating all sides, and place in slow cooker with fat side facing up (toss any seasoning that's left behind into the slow cooker).

2.Add the onions and carrots on top. Pour on the broth, then add the tomato paste and soy sauce. Use spoon to mix the tomato paste around the veggies and broth. Cover slow cooker and cook for 8 to 9 hours on low, or until brisket is fork-tender.

3.Transfer the brisket to a serving platter. Using a slotted spoon, add the onions and carrots to the serving platter and arrange them all around the beef. Leave the remaining liquid in the slow cooker on the warm setting (as you'll use it to create gravy). Allow the brisket to rest for 20 minutes and then thinly slice against the grain.

FOR THE GRAVY:

Add cornstarch or arrowroot to a small bowl and mix with the water until completely dissolved. Add to the simmering liquid in the slow cooker and stir until the sauce develops more body and slightly thickens, about 3 minutes or so.

TO SERVE:

Spoon some gravy over the sliced meat and transfer the rest to a gravy boat or small pitcher and serve alongside your brisket.

10/22/2022

Steak and Veggies with Zesty Chimichurri

INGREDIENTS
1¼ pounds Yukon Gold potatoes, cut into wedges
Nonstick cooking spray
Four 4-ounce beef tenderloin fillets
1 teaspoon kosher salt, divided
1 teaspoon black pepper, divided
1 pound yellow squash, cut diagonally into 1/4-inch thick slices (about 3 cups)
2 cups loosely packed fresh cilantro leaves
1½ tablespoons chopped garlic
1/4 cup olive oil, plus more

DIRECTIONS
1.Preheat grill to medium heat (350°F to 400°F). Rub the grill grates with olive oil.

2.Place potatoes in a microwave-safe dish; cover tightly with plastic wrap. Cut a 1/2-inch slit in the plastic. Microwave on high power for 6 minutes or until almost tender. Add potatoes to the grill (skewer if necessary); cook 5 minutes or until tender and well marked, turning after 3 minutes.

3.Coat fillets with cooking spray; sprinkle evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add fillets to grill; cook 3 to 5 minutes on each side or to desired degree of doneness. Remove fillets from grill; cover, and keep warm.

4.Coat squash with cooking spray; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add squash to grill; cook 3 minutes or until tender and lightly charred.

5.Place remaining 1/2 teaspoon salt, remaining 1/2 teaspoon pepper, cilantro and garlic in a food processor; pulse until finely chopped. Add 1/4 cup olive oil and process 30 seconds or until smooth. Serve cilantro mixture with potatoes, fillets and squash.

10/21/2022

Broccoli Cheddar Soup

INGREDIENTS
1 bunch broccoli
1 small onion, finely chopped
1 medium red-skinned potato, diced
1/4 cup all-purpose flour
3 cups low-sodium chicken or vegetable broth.
Kosher salt and freshly ground black pepper
1/4 teaspoon freshly grated nutmeg
1 cup grated extra-sharp Cheddar
1 teaspoon Worcestershire sauce
One 12-ounce can fat-free evaporated milk
2 scallions, thinly sliced

DIRECTIONS
Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and coarsely chop the florets and set aside separately.

Mist a large pot with nonstick cooking spray and heat over medium heat. Add the broccoli stems, onions and potatoes and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.

Meanwhile, combine the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup along with the nutmeg. Stir to combine and remove from the heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the scallions.

10/21/2022

Chicken Salad Keto Lettuce Wraps

INGREDIENTS
1/4 cup full-fat Greek yogurt
1/3-1/2 cup blue cheese crumbles
juice of 1/2 lemon
2 cooked chicken breasts, shredded (feel free to use chicken thighs or rotisserie chicken instead)
8 large, sturdy romaine lettuce leaves
2-3 tablespoons walnuts, toasted and crumbled
8 raspberries, split in half
2 teaspoon chives, sliced into 1/4-inch pieces

DIRECTIONS
In a large bowl, combine yogurt and blue cheese. Season with lemon juice to taste. Stir in chicken until fully coated. Adjust with more yogurt, blue cheese, and/or lemon if needed.

Spoon shredded chicken onto center ribs of romaine lettuce leaves, dividing meat equally between them. Place on a cutting board or rimmed baking sheet. Set them upright next to each other to prevent leaves from falling over.

Evenly sprinkle walnut pieces, raspberry halves, and chives between lettuce leaves. Serve immediately.

10/21/2022

Mermaid Smoothie Bowl

INGREDIENTS
1 cup coconut milk
2 small bananas, ideally frozen
1/3 cup rolled oats
2 tablespoons agave or maple syrup
1 tablespoon chia seeds
1/4 teaspoon spirulina or blue algae powder
1/2 dragon fruit
1 small kiwi
handful fresh blueberries
handful fresh raspberries
1 tablespoon mixed seeds (pumpkin, sunflower, etc.)
edible flowers to decorate (optional)

DIRECTIONS
1. Place all the ingredients in a high-speed blender and process until liquidized. Taste and adjust for sweetness if you like. Pour into a bowl.

2. Use a melon baller to create little dragon fruit spheres. Alternatively, cut into slices or shapes.

3. Slice the kiwi thinly and cut out shapes using sugar craft cutters, or get crafty with a sharp knife.

4. Arrange your toppings over your mermaid smoothie bowl and sprinkle with the mixed seeds.

5. Decorate with edible flowers (I used borage flowers) and enjoy!

10/20/2022

STARS AND STRIPES FOREVER DESSERT

INGREDIENTS
1 sheet frozen puff pastry, thawed
1 -2 tablespoon water
1 tablespoon coarse sugar
2 cups sliced fresh strawberries
1 1⁄2 cups raspberries
1 cup fresh blueberries
1⁄4 cup sugar, plus
1 teaspoon sugar, divided
1⁄2 cup heavy whipping cream
1 cup sour cream

DIRECTIONS
On a lightly floured surface, roll out pastry to 1/8 inch thickness. Cut with floured star-shaped cookie cutters. Place 1 inch apart on parchment-paper lined baking sheets. Bake at 400 for 8-10 minutes or until golden brown. Remove to wire racks. Brush lightly with water and sprinkle with sugar. Cool.

In a large bowl, combine berries and 1/4 cup sugar; set aside. In a small mixing bowl, beat cream until it begins to thicken. Add remaining sugar; beat until soft peaks form. Place sour cream in a small serving bowl; fold in whipped cream. Place bowl on a serving platter. Spoon berries onto platter; top with pastry stars.

10/20/2022

STAR-SPANGLED FRUIT TART

INGREDIENTS
1 (18 ounce) package refrigerated sugar cookie dough, softened
1 (8 ounce) package cream cheese, softened
1⁄4 cup sugar
1⁄2 teaspoon almond extract
1 cup fresh blueberries
1 cup fresh raspberry
1 cup halved fresh strawberries

DIRECTIONS
1. Preheat oven to 350°F.

2. Press cookie dough onto an ungreased 12 inch pizza pan (for round design) or onto a cookie sheet (for square/rectangle design).

3. Bake for 10-15 minutes or until golden brown. Cool on wire rack.

4. In a small bowl, beat cream cheese, sugar and almond extract until smooth. Spread over crust.

5. In center of tart, arrange berries in the shape of a star; add a berry border. Refrigerate until ready to serve.

10/20/2022

RED, WHITE, AND BLUE (BERRY) GREEN SALAD

INGREDIENTS
2 cups mixed salad greens
1⁄4 cup crumbled feta cheese
2 tablespoons candied or toasted walnuts
4 strawberries, sliced
1⁄4 cup blueberries

raspberry vinaigrette dressing

DIRECTIONS
1. Lay the greens on the plate.

2. Pile the feta and walnuts in the middle of the greens.

3. Scatter the strawberries and blueberries on top.

4. Serve with the dressing on the side, and not until ready to eat (it wilts the salad).

10/17/2022

The 7-Minute Chicken and Pear Salad

INGREDIENTS
1 small ripe pear
1 tablespoon extra virgin olive oil
1 teaspoon Dijon mustard
1 teaspoon lemon juice
1 teaspoon minced garlic
Pinch sea salt
1 teaspoon salt-free Italian herb seasoning
1 cup baby spinach leaves
3 ounces cooked chicken breast, sliced or diced
¼ cup minced red onion
¼ cup minced red bell pepper

DIRECTIONS
Dice pear and set aside.

Whisk together olive oil, Dijon, lemon juice, garlic, sea salt, and herb seasoning.

Arrange spinach in a bowl. Top with dressing, pear, chicken, onion, and bell pepper.

10/17/2022

Chipotle Chicken Fajitas

INGREDIENTS
1 lb. boneless, skinless chicken breasts, cut into thin strips
1 tsp. ground cumin
1 tsp. chili powder
kosher salt
pepper
1 tbsp. canola oil
1 red pepper, sliced
1 small onion, sliced
1 c. sliced mushrooms
3 cloves garlic, chopped
1 tbsp. chopped chipotle chiles in adobo chiles in adobo
1 1/2 tbsp. fresh lime juice
8 flour tortillas, warmed
grated cheddar cheese, for serving
cilantro, for serving
lime wedges, for serving

DIRECTIONS
Season chicken with cumin, chili powder, and 1/4 tsp. each salt and pepper. Heat oil in large cast-iron skillet on medium-high. Add chicken and cook, stirring occasionally, until cooked through, 5 to 7 min. Transfer to plate.

To same skillet, add red pepper, onion, mushrooms, and garlic and cook, stirring occasionally, until soft, 4 to 6 min. Stir in chipotle chiles, lime juice, chicken, and a pinch each of salt and pepper. Cook, stirring, until heated through.

Serve chicken and vegetables with tortillas and toppings.

Health Tips & Tricks

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