Healthy Snack Tip: Popsicles

Popsicles are great because they can me made by you, for you. You decide what they are made out of. And they are very easy to make. My favorite is pouring orange juice into a plastic cup and sticking it in the freezer. So good and healthy! But you can blend strawberries, blueberries, pineapple, or anything! Get creative. Try new flavors. Also, if you are all out of popsicle sticks just make an Italian ice. Then eat it with a spoon once it’s frozen. It’s the same thing just not on a stick. If you don’t want to make them just go to the supermarket. Healthy popsicles are almost everywhere. If you want chocolate, go for a fudgsicle. One fudgsicle only has about 60 calories. 60 calories won’t set you back. The nutritional value isn't much but if you have a chocolate craving this is one that won’t make you feel guilty.

Fruit Popsicle Recipe

Yogurt Blend

Yogurt Blend

1/2 cup low-fat plain Greek yogurt mixed with 2 teaspoons honey and 1 teaspoon unsweetened cocoa powder 

top with 1/2 cup raspberries

Orange Chicken with Asparagus

Orange Chicken with Asparagus

Heat 1 tablespoon sesame oil in a large skillet over medium heat. 

Saute 4 ounces chicken, sliced into 1/2-inch strips; 1 minced garlic clove; and 1/4 teaspoon red pepper flakes 7 minutes. 

Add 2 cups chopped asparagus and cook 3 minutes more. 

In a small bowl, whisk together 1 teaspoon reduced-sodium soy sauce, 1 teaspoon honey, 1 teaspoon sesame seeds, and juice and zest of 1 orange. 

Add to skillet and cook 1 minute. 

Serve over 1/2 cup cooked brown rice.

Apple-Walnut Pancakes with Brown Sugar Yogurt

Apple-Walnut Pancakes with Brown Sugar Yogurt

Mix 1/4 cup whole-grain pancake mix with water according to package directions. 

Stir in 1 tablespoon chopped walnuts. 

Heat a medium skillet over medium heat and coat with nonstick cooking spray. 

Pour batter into skillet to make two 5-inch pancakes; cook 2 minutes a side. 

Meanwhile, combine 1/2 cup low-fat plain Greek yogurt with 2 teaspoons brown sugar. 

Top pancakes with yogurt mixture and 1/2 cup chopped apple.

Avocado Egg Salad Sandwich

Avocado Egg Salad Sandwich

1 ripe avocado, mashed. 
1 egg boiled and chopped into tiny bits. 
1 tsp lemon juice. 
1⁄2 tsp salt. 
1/4 tsp black pepper. 
4 slices of wholemeal bread. 
a handful of baby spinach

In a bowl, mix together the mashed avocado and egg.
Do not over mix, you want it chunky, not pureed. 
Add the lemon juice, salt and pepper till well combined.
To assemble, butter and toast your bread slices, sandwich the avocado egg salad with baby spinach and cut.

Raspberry Coconut Smoothie

Raspberry Coconut Smoothie

Ingredients:
1 (15 ounce) can light coconut milk
1/2 cup frozen raspberries (no sugar added) or 3/4 cup fresh raspberries.
2 tablespoons water (optional)
1/4-1/2 teaspoon cinnamon
2 tablespoons honey or maple syrup

Directions:
Place all ingredients in a blender and blend until smooth.

(Makes 2 servings)

Lunch Wrap

Lunch Wrap

1 flat out flatbread, light
1 tablespoon light cream cheese
1 leaf lettuce, torn
1/2 cup alfalfa sprouts blend
1/4 cup shredded carrots
2 slices tomatoes
2 slices ham-off-the-bone lunch meat
2 slices bbq flavored chicken breast lunch meat
freshly ground black pepper, to taste

On a flatbread, spread cream cheese evenly. Place lettuce, sprouts, carrots, tomatoes, the lunch meat, and black pepper and wrap tightly. Cut it in half and serve with your favorite fruit.

Chicken Piccata and Spaghetti

Chicken Piccata and Spaghetti

INGREDIENTS
1/2 pound asparagus, trimmed and cut into 2 1/2-inch pieces
1/4 pound thin green beans, cut in half on an angle
Salt and pepper
1 1/2 pounds chicken breast cutlets (halve chicken breasts horizontally and pound out to 1/8-inch thickness) or 4 pieces firm, thin, white-fleshed sustainable fish, such as tilapia filets
Flour, for dredging
A sprinkle of poultry seasoning or ground thyme (for chicken) or Old Bay Seasoning (for fish)
2 tablespoons extra virgin olive oil (EVOO)
4 tablespoons butter, divided
1/2 pound thin spaghetti or angel hair pasta
4 cloves garlic, finely chopped
1 shallot, finely chopped
4 Meyer lemons or 3 small organic lemons, divided
3 tablespoons capers
1 cup dry, crisp white wine, such as Sauvignon Blanc
1 cup chicken stock
1/2 cup flat-leaf parsley, finely chopped
1/2 cup green peas
Torn basil or tarragon, for garnish
Serves 4

PREPARATION

Pre-heat the oven to 200°F.

Blanch the asparagus tips and green beans in boiling salted water for 2-3 minutes, then cold shock and drain. Reserve.

Bring a large pot of water to boil for pasta. Place a serving platter in the oven to warm.

Season the chicken cutlets or fish fillets with salt and pepper and dredge in flour seasoned with poultry seasoning or Old Bay. Heat 2 tablespoons EVOO and 1 tablespoon butter in a large skillet over medium heat. Sauté the chicken or fish until lightly golden on each side, 8 minutes. Transfer to a warm platter.

Cook the pasta to al dente in salted water.

Add the remaining 3 tablespoons butter to the skillet and melt. Add the garlic and shallot; sauté for 2-3 minutes. Slice one lemon and add it to the skillet along with the juice of a second lemon. Add the capers and stir for a minute more; add the wine and reduce a for minute, then add the stock and parsley. Simmer to thicken a bit, then spoon half of the sauce over the chicken or fish and cover with foil. Add the peas to the remaining sauce, the juice of remaining lemon and the asparagus, beans and drained pasta. Toss to combine and season with salt and pepper, to taste.

Serve the cutlets with the vegetable and lemon pasta alongside, garnished with a few leaves of basil or tarragon.