Enjoy Healthy Living

04/06/2023

Purple Grapes

Purple grapes can be found all over the world. Purple grapes flavor comes from the number of tannins, and other various nutrients that are contained through the grapes skin.

The best time to harvest grapes is at the peak of its season to have the best flavor. When picking grapes, we would want to use the color of the grape as an indicator to see if the grape is ready or we can use the color of the vines and leaves as indicators.

03/31/2023

Potatoes

Potatoes are very rich in compounds such as flavonoids, carotenoids and phenolic acids.

These compounds antioxidants in the body by neutralizing potentially harmful molecules known as free radicals. Potatoes also contain something called resistant starch which may improve the digestive system as well.

03/29/2023

Mashed Potato

First boil a pot of water with salt. Add the potatoes once the pot is boiling and cook for about 15 minutes until the potatoes are tender but still firm. In a small saucepan, heat butter and milk over low heat.

Then slowly mix and blend the milk mixture into the potatoes until it’s smooth and creamy. Lastly, season with salt and pepper to taste.

03/29/2023

Peanut Butter😊

It takes about 540 peanuts to produce a 12 ounce jar of peanut butter. It’s basically peanuts that are ground until they are turned into paste.
Peanut butter is also a great way to get some protein because it contains a fair amount of it but contains a low amount in essential amino acids.

03/28/2023

Air Fryer Chicken Wings

Step 1 is to season the wings all over with salt and pepper, and also coat the inside of the air fryer with nonstick cooking spray.
Step 2, set the heat to 380° and cook the wings for about 12 minutes and then after that remove the air fryer and flip the wings to the other side and cook for another 12 minutes.
After both sides of the wings are cooked, increase the temperature to 400° and let it cook for another 5 minutes. Lastly, toss the wings into the sauce bowl and mix the sauce with the wings.
We can use BBQ sauce or original hot wing sauce.

03/28/2023

Avocado Egg Salad
Ingredients
- 1/4 teaspoons of Black pepper
- 2 Eggs
- 1/2 seasoning cube
- 1/4 lemon slice
- 1 Avocado Pear
- 1 Scotch bonnet pepper
- 2 slices of whole wheat bread
Preparation
Boil your eggs and immerse in water to cool. Peel your avocado and mash in a bowl. Sq**rt your lemon over the avocado. Peel the eggs, chop and mix with the avocado.
Mix the black pepper, seasoning and scotch bonnet pepper and set aside. Toast your bread and roll out with a rolling pin, cut the edges off and serve the avocado egg salad on the bread.
Source: Afrolems

03/27/2023

03/24/2023

Love pancake mornings!
Egg and Dairy Free Pancakes
Ingredients:
1/2 c. all-purpose flour
1/2 c. whole wheat flour
1 tbsp sugar
1 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1 tbsp ground flaxseed (sometimes called flaxseed meal)
1 c. almond milk
2 tbsp cooking oil
Preparation:
In a small bowl, mix together ground flaxseed with 3 tbsp water. Let stand for 2-3 minutes before using.
In another bowl, mix together flour, sugar, baking powder, baking soda and salt. Add almond milk and cooking oil to flaxseed, then pour into the flour. Mix well until there are few lumps left.
Heat a skillet over medium heat. Add 1/4 c.of batter to the pan. Cook for 2-3 minutes until bubbles form on top. Flip and cook for 2 minutes on the other side. Remove from the pan and repeat until the batter has been used up.
Serve with maple syrup or your favorite jam.
Source: Foodista

03/23/2023

Love enchiladas, so this soup was perfect!
Quick Chicken Enchilada Soup
Ingredients:
1 (15 oz) can of corn, drained
1 (15 oz) can black beans, drained and rinsed
1 14.5-ounce can diced tomatoes (I used the kind with sweet onion in it)
1 (12.5 oz) can Swanson Premium Chunk Chicken, drained and broken up
1 (10 oz) can enchilada sauce
1 (10 3/4 oz) can Campbells cream of mushroom soup
1 1/2 cups milk (I used skim)
Tortilla chips
Shredded cheese
Preparation:
In a large saucepan, combine corn, beans, tomatoes, chicken, enchilada sauce, mushroom soup, and milk.
Cook over medium heat while stirring for 15 minutes.
Serve over tortillas chips and topped with shredded cheese.
Source: Foodista

03/22/2023

Super easy chicken tostadas!
Rotisserie Chicken Tostadas
Ingredients:
1 rotisserie chicken (meat pulled from bones and into torn or cut into strips)
1 tablespoon fresh lime juice
1 tablespoon 40 percent less-sodium taco seasoning (such as Old El Paso)
1/2 teaspoon sugar
Cooking spray
6 (8-inch) flour tortillas
3 cups packaged coleslaw
3 cups packed veggie slaw (Trader Joes has a broccoli slaw that I love)
1 (7-ounce) can green salsa (or red)
4 cups chopped tomato
1/4 cup sliced ripe olives, chopped
1 can black beans (or refried black beans)
1/2 cup (2 ounces) crumbled feta cheese
6 tablespoons reduced-fat sour cream
1/4 cup fresh cilantro leaves
Avocado (chopped)
1/4 cup unsalted pumpkin seed kernels, toasted (optional)
Preparation:
Place prepared chicken in a bowl. Add juice, seasoning and sugar. Mix well.
Heat a grill or grill pan. Place tortillas on a grill rack or grill pan coated with cooking spray. grill 30 seconds on each side or until golden brown.
Combine coleslaw and salsa. toss to coat. Combine tomato and olives. toss gently.
Spread about 3 tablespoons of beans over each tortilla. divide chicken evenly among tortillas. Top each serving with about 2/3 cup slaw mixture, 2/3 cup tomato mixture, 4 teaspoons cheese, 1 tablespoon sour cream, 2 teaspoons cilantro, and chopped avocado. Sprinkle each serving with 2 teaspoons pumpkin seeds, if desired.
Source: Foodista

03/21/2023

Super fun and tasty!
Thai-spiced Deviled Eggs
Ingredients:
6 Eggs
2 Tablespoons thick coconut milk, cold(not low fat) or mayonnaise
2 Teaspoons Thai Curry paste (we used the Thai Kitchen brand)
1 Teaspoon ketchup
1/2 Teaspoon paprika plus more to sprinkle
1/2 Teaspoon spicy mustard
1/4 Teaspoon Sriracha or other red chili sauce
Salt to taste
For the pumpkin look -
Paprika
1 Spring/green onion
Preparation:
Cover the eggs with an inch of cold water and bring to a boil. Boil for a minute, then cover and set aside for 10 minutes. Drain and then fill the pan with cold water. After 5 minutes, peel the eggs. Slice each egg lengthwise and gently remove the yolks.
Place the yolks and all the other ingredients in a small bowl and mash until very smooth. Mound the yolk mixture into the egg whites or transfer it to a zip top bag and pipe it out. Wet your finger and pat the surface of the filling smooth. Using a toothpick draw lines to make the pumpkin indentations. Sprinkle with paprika if desired. Cut up the green part of the onion to make tiny stems and add them to finish off the pumpkin look.
Source: Foodista