A Healthy Summer Burger

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By this point in the summer, you’re probably getting pretty tired of the same old barbecue scene: charred hot dogs, fatty hamburgers, and mayo-laden potato and macaroni salads.

For a refreshing change, try these high-fiber veggie burgers — they’re a great way to add some healthy variety to late-summer cookouts. Once you make the patties, you can wrap them and refrigerate them for up to two days, or freeze them for up to three months. Then you’ll have them on hand for a quick and easy meal when you’re short on time.

Mediterranean Burgers

Ingredients

4 sun-dried tomatoes (not packed in oil)
1 1/2 cups vegetable broth or water
1/2 cup millet, rinsed
1/4 teaspoon salt
6 teaspoons extra-virgin olive oil, divided
1 large onion, chopped
3 cups lightly packed baby spinach, stems trimmed
2 garlic cloves, minced
1/2 cup crumbled feta cheese
1 tablespoon chopped fresh basil
2/3 cup dry, fine bread crumbs
1/4 teaspoon freshly ground black pepper
7 whole-wheat English muffins or whole-wheat buns
Arugula and tomato slices, for garnish

Preparation

Place sun-dried tomatoes in a small saucepan and cover with water. Bring to a boil. Remove from heat and let soak until softened, about 30 minutes. Drain and finely chop; set aside.
Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a boil. Reduce heat to low, cover, and simmer until the millet is tender and liquid is absorbed, 25 to 30 minutes. Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate and let cool to room temperature, about 20 minutes.
While the millet cooks, heat 2 teaspoons of oil in a large skillet over medium heat. Add onion and cook, stirring often, until softened and light brown, 5 to 7 minutes. Gradually stir in spinach; cover and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Add garlic and cook, stirring, until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.
Place the millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse until coarsely chopped. Transfer to a large bowl; stir in the feta, basil, bread crumbs, pepper, and the reserved sun-dried tomatoes; mix well.
With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for each.
Using 2 teaspoons of oil per batch, cook 3 to 4 patties at a time in a large skillet over medium heat until browned and heated through, about 4 minutes per side. Toast English muffins (or buns). Garnish the burgers with arugula and tomato slices.
Makes 7 servings.

Prep Time: 10 mins
Cook Time: 40 mins
Total Time: 50 mins

Nutrition Facts
Number of Servings: 7
Amount Per Serving
Calories: 309
Total Fat: 9 g
Saturated Fat: 3 g
Cholesterol: 10 mg
Sodium: 735 mg
Total Carbohydrate: 49 g
Dietary Fiber: 7 g
Protein: 11 g

-Recipe reprinted from EatingWell.com.

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The Magic Mixture

Cinnamon & Honey The Magic Mixture

Suffering from a cold or feel tired all the time?  I found an article online that I thought you all would enjoy and benefit from.  See below for many benefits of consuming honey and cinnamon together

Cancer

Honey and cinnamon can help in treating stomach cancer. Patients suffering from this type of cancer should eat a spoonful of honey with a spoon cinnamon powder daily in next three months.

Arthritis

Add two tablespoons of honey and one tablespoon of cinnamon in warm water. If you drink this mixture regularly you can cure chronic arthritis. You will relieve pain after only 2 weeks use.

Problems with Digestion

Eat cinnamon powder mixed with two tablespoons of honey before meal. That way your body will be able to digest and heaviest meal.

Heart Disease

Make a mixture of honey and cinnamon and spread on bread. This meal can be eaten as breakfast every day. It reduces the cholesterol in the arteries and prevents heart attack. Regular use reduces air loss and strengthens the heart. The combination of honey and cinnamon also has a revitalizing effect on blood vessels.

Bladder Infections

Mix two tablespoons of cinnamon and one tablespoon of honey in warm water. Drink from this mixture several times a week. It destroys the bacteria in the bladder.

Cholesterol

Mix two tablespoons of honey and three tablespoons of cinnamon in 0.150 gal of water. This mixture will reduce the amount of fat in the blood.

Fatigue

Mix half a teaspoon of honey and half teaspoon cinnamon in a glass of water. Drink in the afternoon when most feel tired. Daily consumption of this beverage would increase vitality within a week.

Toothache

Make a mixture of one teaspoon of cinnamon powder and five teaspoons of honey. Put it on the tooth that hurts. This may be applied 3 times a day.

Colds

Eat one tablespoon of honey with ¼ tablespoon of cinnamon once a day for three days in a row. This will get rid of coughing, sneezing and constant pain in the sinuses.

Skin Infection  

Mix honey and cinnamon, put the mixture on the skin where the infection has spread, keep the mixture on the skin for about 30 minutes and then rinse with warm water.

– See more at: http://www.healthyfoodstar.com/cinnamon-honey-the-magic-mixture/#sthash.np4jfksl.dpuf

Visions of Apples Dancing in my Head

I’m sitting here at work dreaming of an Apple Cider from Tim Hortons. OR call me crazy, the Caramel Apple Spice from Starbucks.  I think because it’s a cool autumn like day, I just feel like snuggling up on my couch at home with a hot beverage. But then when I start thinking about the nutritional value of the drinks I am craving, I have to reconsider.  Lets take a look at the nutritional content of my Grande Caramel Apple Spice WITHOUT Whipped Topping:

Caramel Apple Spice
Calories 280
Total Fat 0g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 70g
Dietary Fiber 0g
Sugars 65g
Protein 0g

So, if you are a calorie counter (which I am) I could easily sacrifice 280 calories for that.  However, I’m unsure if I want to ingest 65 grams of sugar.  As good as it sounds, I think I will have to pass.. unfortunately.

What are you favourite Autumn drinks?  I know the Starbucks Pumpkin Spice Latte is a favourite – by the way, I tried it a year ago to find out what all the hype was about.. it was absolutely disgusting!  Lets take a look at some of our favourite Autumn/Winter drinks.  NOT to judge those who drink these drinks, or bash any of these companies; I’m simply just enabling you to be aware of your choices.

Starbucks Grande Pumpkin Spice Latte:

Pumpkin Spice Latte
Calories 380, Calories from Fat 120
Total Fat 13g
Saturated Fat 8g
Trans Fat 0g
Cholesterol 50mg
Sodium 240mg
Total Carbohydrate 52g
Dietary Fiber 0g
Sugars 49g
Protein 14g

Tim Hortons Medium Chocolate Latte

 

 

Calories 230
Fat 7g
Protein 9g
Carbs 32g
Fibre 0g
Sugar 30g

 

 

Tim Hortons French Vanilla:

 

Calories 310
Fat 10g
Protein 5g
Carbs 52g
Fibre 2g
Sugar 40g

 

 

 

Starbucks Grande Cinnamon Dolce Latte:

Cinnamon Dolce Latte

 

Calories 330, Calories from Fat 120
Total Fat 13g
Saturated Fat 8g
Cholesterol 50mg
Sodium 140mg
Total Carbohydrate 42g
Dietary Fiber 0g
Sugars 40g
Protein 12g

 

These are just a few of many of our Autumn favourite drinks!! I’m not saying not to have them – I just want to stress the importance of moderation!  I know at Starbucks you can also order the “skinny” versions of most drinks and enjoy your favourite drink, minus all the added sugar.

Apple Nachos

Autumn is upon us and it’s my FAVOURITE time of the year.
I LOVE LOVE LOVE apple picking with my family.
I was browsing the internet to find some delicious snack recipes for my clients, and I found this one that I thought maybe you all would enjoy.

It’s a healthy spin on Nachos.  It’s perfect as well if you’re following a Paleo lifestyle.
Check it out below!
I’m definitely going to try it out.  I found this on the Paleo Grubs website.

nachos

Ingredients

• Apples
• Fresh lemon juice
• Almond butter
• Chocolate chips
• Unsweetened shredded coconut
• Sliced almonds

Instructions

1. Slice apples and toss with the lemon juice in a large bowl
2. Arrange the apples in a plate and drizzle with almond butter. You can use a pastry/piping bag or a ziploc bag to drizzle the almond butter.
3. Sprinkle with shredded coconut, chocolate chips and sliced almonds

Enjoy!! I know I will!

Danielle

Sweet Heat Shrimp & Pineapple Skewers

Good morning!
While browsing the internet this morning for some new recipes I can try at home – I found this one that I know my husband will love, so I thought I’d share!

I found it from the Hungry Girl website.

Sweet Heat Shrimp & Pineapple Skewers

Hungry Girl's Sweet Heat Shrimp & Pineapple Skewers

Ingredients:
1/2 cup pineapple juice You don’t need added sugar
1 tbsp. Sriracha 
1 tsp. Chopped garlic
1 tsp. Chopped ginger
1 tsp. Honey
10 oz. (about 22) raw large shrimp, peeled, tails removed, deveined
1 cup fresh pineapple chunks 

Directions:
In a wide bowl, combine all ingredients except shrimp and pineapple. Mix until uniform.
Add shrimp, and stir to coat. Cover and refrigerate to marinate for 1 hour.
Meanwhile, if using wooden skewers, soak in water for 30 minutes to prevent burning.
Alternately thread shrimp and pineapple onto four skewers. Discard excess marinade.

Bring a grill sprayed with nonstick spray to medium-high heat. Grill kebabs for 3 minutes with the grill cover down.
Flip kebabs. With the grill cover down, grill for 3 minutes, or until shrimp are cooked through and pineapple has lightly browned.

MAKES 2 SERVINGS!

The nutrition value of the skewers will be skewed as I ditched the pineapple juice.  However, here’s a GUIDELINE. Obviously the sugar content will be a little lower.

1/2 of recipe (2 skewers): 206 calories, 1.5g fat, 563mg sodium, 19.5g carbs, 1g fiber, 13g sugars, 28g protein

Iced Tea? Yes Please!

Good afternoon!! The weekend is upon us!!

We all enjoy summer BBQ’s and get togethers… well if you’re thinking of sitting back and relaxing this weekend, why not whip this drink up – it’s quite delicious!!

It’s a drink that Dr. Oz recommends thanks to the many health benefits of green tea.  We all know the benefits, right?  Well, green tea purifies your body and maintains vitality – and it’s GREAT for your metabolism.  Green tea accelerates your metabolism by 12%, it regulates your blood sugar levels and reduces the risk of a heart attack and various forms of cancer. It also strengthens your immunity and improves your mood.

Find the recipe below – enjoy! 

Ingredients:

  • 1 litre water
  • 5 green tea bags
  • 1 orange
  • A handful of fresh mint

In boiling water add 5 bags of green tea. Allow to stand for 5 minutes and leave the tea to cool. Orange cut into wedges. Put the tea in a large jar and add the orange slices and mint. Close the jar and leave overnight. The next day drink the tea. Dr. Oz recommends one cup of this drink in the mornings on empty stomach, before meals, and rest to drink at night before going to bed.

Have a wonderful weekend!!

Danielle

Chicken Caesar Salad Pizza

Good morning readers!!  I found a new recipe I’m going to try! It sounds delicious!! Check it out! It’s from the Hungry Girl’s website!  I made some moderations to the recipe so the nutrition information will be a bit skewed, however when you prepare the pizza, you can easily track your calories.

Moderations:
-1oz real Shredded cheese instead of using a cheese string
-Regular dressing instead of calorie/light dressing
-Removed the “parm-style topping”

Ingredients:

1oz Shredded Cheese of your choice

1 high-fiber pita


2 oz. cooked and finely chopped skinless chicken breast

2 cups finely chopped romaine lettuce

2 tbsp. finely chopped red onion

1 tbsp. Caesar dressing

Directions:

 Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

Lay pita on the baking sheet, and sprinkle with shredded cheese and chicken. Bake until hot and lightly browned, 8 – 10 minutes.

Let pita cool, about 10 minutes. To make the salad, mix romaine and onion in a medium-large bowl. Toss with dressing.

Top pita with salad. Grab a fork and knife, and dig in!

Makes 1 serving

 
Entire recipe: 326 calories, 9g fat, 833mg sodium, 37g carbs, 8g fiber, 3.5g sugars, 30.5g protein

Read more: Chicken Caesar Salad Pizza http://caloriecount.about.com/chicken-caesar-salad-pizza-b630472#ixzz3AHgEkJmb