RECIPE | REDUCED GUILT SPINACH AND ARTICHOKE DIP

I had been craving Spinach and Artichoke Dip for weeks and having leftover crackers from a wine and cheese night with the girls, I decided to try my hand at a healthier alternative.  I traded sour cream for non-fat Greek yogurt, 2% low-fat milk mozzarella cheese and low fat whipped cream cheese.  The experiment turned out quite impressively and my roommate could not even tell that I had swapped some of the traditional ingredients.  This recipe is very simple, great for those on the go or don't want to purchase too many ingredients.  For a party, I would top with parmesan cheese, but seeing that I don't cook with parmesan much, I decided to double duty the mozzarella.

Nutrition Fast Facts:

Artichoke: one of the top ten highest antioxidant-rich foods

Spinach: rich in carotenoids, vitamin K, and anti-inflammatory flavonoids

RECIPE | CRISPY QUINOA

Today's quick meal once again uses the nutritious, yet wonderfully delicious quinoa.  It is quite similar to my last quinoa post [here] but with a new technique.  I didn't have much to work with, so all I did was fry some boneless, skinless chicken breasts in olive oil and added about a third of my already cooked quinoa in the pan.  Once the chicken was fully cooked, I added a generous serving of kale and the rest of the quinoa.  Frying some of the quinoa gave the dish a nice crunch and flavor.  I will definitely be preparing quinoa like this more often.

Nutrition Fast Facts:
Quinoa is a complete source of protein, contains omega-3 fatty acids, and contains high levels of antioxidants. One type of omega-3, oleic acid, helps reduce LDL ("bad cholesterol") levels in the blood and helps reduce inflammation that could contribute to atherosclerosis.

NBD: VEGGIE BURGER PITA SANDWICH

It's the little things, like taking the time to make a delicious but nutritious lunch.  Today I paired homemade guacamole, hummus, orbaby spinach, veggie patties and whole grain pita bread for a delightful meal.

For the guacamole, I combined one avocado, 3 diced cherry tomatoes, about 1/8 of an onion and a squeeze of lemon juice.  

The Trader Joe's Veggie Patties are really quite tasty, not to mention, they only take a few minutes to cook.  

NBD: QUINOA

Hello!  Within the past couple months I have been cooking healthier meals so I thought I would share some of my nutritious but delicious (NBD) finds.  First up is quinoa! I exercise with weights regularly, so it is important that I consume enough protein and quinoa fits the bill.  Unlike most grains, quinoa is a complete protein source.  In addition, quinoa contains about twice the amount of calcium as whole wheat.  The list of health benefits goes on and on so for those who are curious, feel free to do some more research.

Quinoa is a versatile grain, as it can be used in soups, salads, or as a side dish.  My favorite way to prepare quinoa thus far is simply mixed with veggies.  I purchase Trader Joe's Organic Tricolor Quinoa but any brand and variety will do.  Following the proportions given on the package, I prepare it over the stovetop and add half a package of Trader Joe's reduced sodium chicken broth.  You can certainly simmer the quinoa in plain water, but I enjoy the added flavor of the chicken broth. Once the quinoa has been simmering for about 10 minutes, I will start to add the vegetables.  What's great about this dish is that any veggies will do.  In this case, I used green beans, peas, spinach and sweet potato because that's what I happened to have in the fridge.

For dinner, I will pair this with seasoned chicken breasts for a simple, low-fat, high protein and fiber meal. Enjoy!

RECIPE | MANGO HONEY SMOOTHIE

Mangoes are one of my favorite fruits.  In fact, last week I had mangoes in three different forms: frozen, dried and fresh! Today I bring you a painfully easy mango smoothie courtesy of one of my friends.  While in Mo'orea she told me she loves to blend mangoes, milk and honey as a refreshing drink. Ever since then I have been aching to give it a try.  I didn't use any exact measurements and you can tailor the proportions to your own personal preference.  Using a small Magic Bullet type blender, I filled it about 2/3 of the way with frozen mangoes, letting the milk (2%) fill the crevices up to the same 2/3 level.  Then, I added about a teaspoon of honey for a little extra sweetness.  Blend it all together and voila, a delicious smoothie!  I can't wait to try adding some frozen pineapples and strawberries too.