Healthy Lunch & Snack Ideas

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1 Recipes included are as submitted by employees; brand name products included should not be seen as being endorsed by the Five Hills Health Region s Employee Lifestyle Committee. Healthy Lunch & Snack Ideas Recipe: 100g cooked extra lean ground beef 150g broccoli (cooked) ½ c cooked jasmine rice Warm and then add 50g diced avocado Recipe for salad: 125g diced tomato 125g diced cucumber 50g diced avocado ½ tbsp olive oil Squeeze lemon juice& pinch of sea salt Whole wheat pita, stuffed with homemade guacamole and turkey bacon slices with a side salad, and a yogurt for dessert. Guacamole Recipe: 1 avocado, 3 or 4 tablespoons of fresh squeezed lemon juice, and about 2 cloves of garlic. Mash all together. Tossed salad: lettuce, tomatoes, thinly sliced red cabbage, shaved carrots, sliced radishes, a half of a fresh squeezed lemon, 3 cloves garlic, & fresh dill.

2 Spinach Salad topped with goat cheese, avocado, pea spurts, almonds, cranberries, with a Ginger Sesame Salad dressing (from epicure) with two farm fresh boiled eggs, pickled beets, tomato and a slice of homemade Artisan bread. Coconut Chicken Curry Soup Ingredients 2 lbs. cooked chicken, cut into pieces; 15 oz. (1 can + a few tablespoons) coconut milk; 3 cups chicken broth; ¼ cup lime juice; 3 medium carrots, shredded; 1 cup broccoli, shredded; 1 cup rutabaga, shredded; 2 tsp. Thai seasoning; (instructions below) 1 lime cut into wedges; Sea salt and freshly ground black pepper; Ingredients for the Thai seasoning 1/2 tsp. curry powder; 1/4 tsp. cinnamon; 1/4 tsp. ginger; 1/4 tsp. chili powder; 1/4 tsp. paprika; 1/4 tsp. salt Preparation 1. Combine the chicken broth, coconut milk, lime juice, Thai seasoning, shredded vegetables and chicken pieces in a large saucepan. Season to taste with salt and pepper. 2. Bring the soup to a boil, then reduce the heat and let it simmer, covered, for 15 minutes or until the vegetables are getting slightly tender. 3. Serve warm, with lime wedges

3 Boiled egg carrots rice crackers with cheese, orange. Olive-Oil Toasts with Greens, Pine Nuts, and Raisins Thin, crisp toast has never let me down. Making a batch while I mull over what s for dinner always saves me, later, when kids are circling or a guest arrives early. It must be made from stale bread a fresh loaf is difficult to slice very thin, which is what you must do for crunchy, tender, non mouth-injuring toast. A 350 F oven will help make toast for a crowd without much risk of burning (as long as you use a timer and stand by vigilantly!). Recipe found here: Chicken vegetable stir fry with rice and Greek yogurt for dessert 1/2 c green beans 1/2 c carrots halved 1 orange bell pepper 1 small red onion 1/2 c broccoli 2 chicken breast 1 garlic clove 1 tsp grated ginger 1/4 cup chicken broth low sodium In a wok add chicken broth, crushed garlic and grate ginger with a small grater into wok (I peel ginger and freeze for ease of use). Dice thawed chicken breast and cook in wok. Rinse 1 cup of rice and cook in rice cooker as directed. I use brown rice Once chicken is thoroughly cooked add all vegetables, mix and simmer. Enjoy!!!

4 Cauliflower salad 1-head of cauliflower, green peppers, red onion, zesty cheese chips crushed. Mayo & ranch equal parts of both make up the sauce. Greek Pasta Salad- cooked pasta, cucumbers, red onion, black olives, tomatoes, green peppers, feta cheese, Greek seasoning and creamy Greek dressing Artec Quinoa Salad- 1 cup cooked quinoa, 1 cup corn, 1 red pepper or green, 1/2 cup red onion, chopped cilantro, chopped tomatoes Dressing 1/4 cup olive oil, 1/4 fresh lime, 1tsp salt,1 tsp sugar, 1/4 tsp red pepper flake Crockpot Chicken Philly Cheese steak Ingredients 3 bell peppers, sliced (The more colourful, the better) 1 pound baby potatoes (sub sweet potatoes) sliced 1 large onions, sliced 2 garlic cloves, minced 1 1/2 pounds boneless, skinless chicken breasts 1 teaspoon sea salt 1 teaspoon pepper 2 cup chicken broth (low sodium) 6 slices of provolone cheese (sub light cheese) Directions 1. Season the chicken breasts 2. Place all ingredients EXCEPT for cheese in Crockpot 3. Cook on low setting for 6 hours, or until chicken is cooked through and peppers are soft 4. Lay cheese over mixture 5. Cook on low for additional 10 minutes or until cheese is melted 6. Optional Stir in sauce of your choice (I used sweet chili Thai sauce, yum

5 Lemon Garlic Chicken Pasta

6 Dessert Ideas Double fudge brownie 1 can (19 oz) black beans, rinsed and drained 3 eggs 1/2 cup unsweetened cocoa 1/2 cup coconut oil 3/4 cup sucanat or coconut oil 1/2 cup dark 70 percent choc chips 1 Tbsp vanilla 2/3 cup walnuts 350 oven. Add all ingredients,except walnuts to a processor and purée Stir in walnuts Add brownie batter to a progressed 8x8 pan Bake for 30 min or until toothpick comes clean Serve with melted dark chocolate, a medley of berries and a dabble of creamy Greek yogurt Absolutely yummy and healthy at the same time! Good Old Fashioned Chocolate Chip Cookies with a twist A healthy snack for my grandchildren. Easy and fun to make with the kids...and you can't taste the chickpeas Nothing goes better with cookies then a glass of milk. Ingredients 1 can (15 oz) chickpeas, drained ½ cup natural peanut butter, almond or cashew butter ½ cup of Sucanat or coconut sugar 1 Tablespoon vanilla extract 1/8 tsp sea salt ½ tsp gluten free baking powder ¾ cup dark chocolate chips Heat oven to 350