LIFE HAS HEALTHY CHOICES

LIFE HAS HEALTHY CHOICES 2015 Recipes

Black Bean Soup y 1 Italian Broccoli and Pasta y 2 Sweet Potato Fries y 3 Zucchini and Tomatoes y 4 Easy Greek Salad y 5 Baked Chicken Nuggets y 6 Peach Crisp y 11 Summer Fruit Salad y 12 Turkey Patties y 13 Quick Tuna Casserole y 14 Baked Chicken with Vegetables y 15 Spicy Baked Fish y 16 Healthy Tips Build a Healthy Plate y 7 How to Read a Nutrition Label y 8-9 Be Physically Active Your Way y 10 Eat the right amount of calories for you y 10 Tips For Healthy Meals y 17

Black Bean Soup 4 1-1/4 cups of soup (332g) 1 cup onion, chopped 3/4 cup celery, chopped 2 tsps. garlic, chopped 1-1/2 cups beef broth 2 cans black beans (15 oz. each, drained and rinsed) 1/2 cup salsa (thick and chunky) 1-1/2 tsps. cumin 1/2 tsp. onion powder 1/4 tsp. oregano (dried) Combine all ingredients in a saucepan. Cover and simmer for 20-25 minutes or until vegetables are tender. 160 1g 8g 8g 27g 860mg 1

Italian Broccoli and Pasta Prep time 10 min Cook time 15 min 4 1-1/4 cups prepared pasta 1/4 of recipe (201g) 2 cups Fettucini noodles, uncooked 3 Tbsps. green onion (chopped, also called scallions) 2 cups broccoli florets 1/2 tsp. thyme (dried) 1/2 tsp. oregano (dried) 1/2 tsp. black pepper 1 can stewed tomatoes (14.5 ounce) 2 tsps. parmesan cheese (grated) Cook noodles according to package instructions (do not include oil or salt), and drain. Spray a medium skillet with a non-stick cooking spray; stir-fry onion and broccoli for 3 minutes over medium heat. Add seasonings (but not the parmesan cheese) and tomatoes; simmer until heated through. Spoon vegetable mixture over noodles and top with parmesan cheese. 240 1.5g 4g 9g 49g 260mg 2

Sweet Potato Fries Prep time 15 min Cook time 35 min Cooking spray 2 large sweet potatoes (about 2 pounds total), peeled and cut into 1/2-inch wedges 2 Tbsps. olive oil 1 tsp. cinnamon ¼ cup Splenda Brown Sugar Blend Preheat oven to 400 degrees. Spray a baking sheet with cooking spray. Place potatoes in a bowl and add oil; toss to coat. Add remaining ingredients and mix well. Place potatoes on a baking sheet and bake for 35 minutes or until potatoes are soft. 6 10-12 Fries 160 4.5g 3g 2g 28g 35mg 3

Zucchini and Tomatoes 4 1/4 of recipe (207g) 2 Tbsps. butter (or margarine) 1/4 cup onion (chopped) 1 garlic clove (chopped) 1 lb. zucchini (chopped) 2 tomatoes (peeled and diced, or a 16 ounce can of diced tomatoes, drained) 1/4 tsp. salt black pepper (to taste) 1 tsp. sugar Melt butter in a saucepan over medium heat. Add onion and garlic. Cook until tender, about 5 to 7 minutes. Add zucchini, tomatoes and seasonings. Cover pan, reduce heat, cook until vegetables are tender, about 20 minutes. 90 6g 2g 2g 8g 220mg 4

Easy Greek Salad 6 1 cup (93g) 6 romaine lettuce leaves (torn into1 1/2 inch pieces) 1 cucumber (medium, peeled and sliced) 1 tomato (medium, chopped) 1/2 cup red onion (sliced) 1/3 cup feta cheese (crumbled) 2 Tbsps. olive oil (extra-virgin) 2 Tbsps. lemon juice 1 tsp. oregano (dried) 1/2 tsp. salt Combine lettuce, cucumber, tomato, onion and cheese in large serving bowl. Whisk together oil, lemon juice, oregano and salt in a small bowl. Pour over lettuce mixture; toss until coated. Serve immediately. Olives are optional. 80 7g 1g 2g 4g 290mg 5

Baked Chicken Nuggets Cook time 15 min 4 3 oz. or 1/4 of recipe (106g) 1-1/2 pounds chicken thighs, boneless, skinless 1 cup cereal crumbs, cornflake type 1/2 tsp. Italian herb seasoning 1/4 tsp. garlic powder 1/4 tsp. onion powder 1 tsp. paprika Cut thighs into bite-sized pieces. Place cornflakes in plastic bag and crush by using a rolling pin. Add remaining ingredients to crushed cornflakes. Close bag tightly and shake until blended. Add a few chicken pieces at a time to crumb mixture. Shake to coat evenly. Preheat oven to 400. Lightly grease a cooking sheet. Place chicken pieces on cooking sheet so they are not touching. Bake until golden brown, about 12-14 minutes. 200 8g 0g 24g 6g 180mg 6

Healthy Tips Build a Healthy Plate Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories. Try some of these options: Make half your plate fruits and vegetables. Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main and side dishes. Eat fruits, vegetables, or unsalted nuts as snacks they are nature s original fast foods. Switch to skim or 1% milk. They have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Try calcium-fortified soy products as an alternative to dairy foods. Make at least half your grains whole. Choose 100% wholegrain cereals, breads, crackers, rice, and pasta. Check the ingredients list on food packages to find whole-grain foods. Vary your protein food choices. Twice a week, make seafood the protein on your plate. Eat beans, which are a natural source of fiber and protein. Keep meat and poultry portions small and lean. Adapted from the USDA Center for Nutrition Policy and Promotion s ChooseMyPlate.gov website. 7

Healthy Tips 8 How to Read a Nutrition Label 1 2 3 First look at the serving size and the number of servings in the package. All the information on this label is based on this serving or portion size. So, if you eat double the serving, you will consume double the calories, carbohydrate, fat and other nutrients. Calories Calories provide a measure of how much energy you get from a serving of this food. This gives the total calories per serving. The portion of the total calories that comes from fat is also given. A good rule of thumb is to look for foods that show one-third or fewer of the total calories coming from fat. Total fat This gives the total grams of fat in one serving of that food. Unsaturated fat You can find the amount of unsaturated fat by subtracting the amount of saturated and trans fats from the total fat. Eating more unsaturated fats than saturated fats can help lower blood cholesterol levels. Most unsaturated fats come from plant sources and include canola, vegetable and olive oil. Saturated, trans fat and cholesterol Eating too much fat may increase your risk of certain chronic diseases, such as stroke, and some types of cancers. 1 2 3 6 6 9 Nutrition Facts Serving Size 1 cup (228g Servings Per Container 2 Amount per Serving Calories 250 Cal 12g Saturated Fat 3g 4 Trans Fat 3g Cholesterol 30mg 470mg 5 Total Carbohydrate 31 Dietary Fiber 0g 7 Sugars 5g 5g 8 Vitamin A Vitamin C Calcium Iron * Percent Daily Values ar 2,000 calorie diet. You may be higher or lower your calorie needs. Calories Less tha Sat Fat Less tha Cholesterol Less tha Less then Potassium Total Carbohydrate Dietary Fiber

Healthy Tips ts 228g) er 2 g Calories from Fat 118 % Daily Value* 18% 4 15% 10% 5 20% e 31 10% 7 0% 8 s are based on a Your Daily Values wer depending on 4% 2% 20% 4% ries 2,000 2,500 than 65g 65g than 20g 25g than 300mg 300mg then 1,500mg 3.500mg 300g 375g 25g 30g 4 5 6 7 8 9 Limit these nutrients This shows the amount of sodium (salt) in one serving. This is important if you are on a low-sodium diet or if you have high blood pressure. Total carbohydrate and sugars This shows the amount of Carbohydrate per serving that comes from sugar. This includes both natural sugar and added sugar. Dietary fiber This shows the portion of the total carbohydrate per serving that is fiber. Eating a diet high in dietary fiber promotes healthy bowel function. This shows the total grams of protein in one serving. is an essential nutrient for growth and health. Vitamins and minerals Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions. 9

Healthy Tips Be Physically Active Your Way Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up, and the health benefits increase as you spend more time being active. Eat the right amount of calories for you Everyone has a personal calorie limit. Staying within yours can help you get to or maintain a healthy weight. People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don t count every calorie. Enjoy your food, but eat less. Cook more often at home, where you are in control of what s in your food. When eating out, choose lower calorie menu options. Write down what you eat to keep track of how much you eat. If you drink alcoholic beverages, do so sensibly - limit to 1 drink a day for women or to 2 drinks a day for men. Adapted from the USDA Center for Nutrition Policy and Promotion s ChooseMyPlate.gov website. 10

Peach Crisp Cook time 20 min 6 1/6 of recipe (136g) 4 peaches (4 cups sliced) 2 Tbsps. margarine 3/4 cups quick-cooking oats 1/2 cup sugar 1/4 cup flour 2 tsps. cinnamon 1 tsp. lemon juice Preheat the oven to 375. Slice the peaches. Spread the peach slices on the bottom of the baking pan. Melt the margarine in a saucepan. In a small bowl, mix everything but the peaches. Stir until the mix is well blended. Sprinkle the oat mix on top of the peaches. Bake for 20 minutes. 200 5g 3g 3g 38g 30mg 11

Summer Fruit Salad Prep time 15 min 4 3/4 cup fruit salad, 1/4 of recipe (117g) 1 cup strawberries (diced, fresh or frozen) 1 cup watermelon (cubed) 1 cup pineapple chunks, fresh or canned packed in natural juice (do not drain) Stir fruit together in a medium sized bowl. Cover and chill. Serve as soon as possible. 45 0g 1g 1g 11g 0mg 12

Turkey Patties 4 1 patty, 1/4 of recipe (221g) 1-1/4 pound ground turkey 1 cup bread crumbs 1 egg 1/4 cup green onion (chopped) 1 Tbsp. prepared mustard 1/2 cup chicken broth Nonstick cooking spray Mix ground turkey, bread crumbs, egg, onions, and mustard in a large bowl. Shape into 4 patties, about 1/2 inch thick. Spray a large skillet with cooking spray. Add patties and cook, turning once to brown other side. Cook until golden brown outside and white inside, about 10 minutes. Remove. Add chicken broth to skillet and boil over high heat until slightly thickened, about 1 to 2 minutes. Pour sauce over patties. Serve on buns. 340 14g 2g 33g 20g 450mg 13

Quick Tuna Casserole Cook time Bake for 30 minutes 6 1/6 of recipe (355g) 4 cups water 5 oz. egg noodles (wide) 10 oz. cream of mushroom soup (low-sodium) 1/3 cup skim milk 1 can tuna (6.5 oz., packed in water, drained) 1 cup green peas (frozen) 1 cup bread crumbs (fresh) Preheat oven to 350. Bring 1 quart of water to a boil in a large pot and cook the egg noodles in the water for 2 minutes. Then, cover the pot, remove from heat and let stand for 10 minutes. In the meantime, mix the soup and milk together in a bowl. Combine tuna and peas with the mixture and pour into a 1 quart casserole dish. Drain the noodles well and combine with the tuna mixture. Sprinkle the top with bread crumbs. Bake for 30 minutes. 240 4.5g 3g 15g 35g 280mg 14

Baked Chicken with Vegetables Cook time 1 hour 6 1/6 of recipe (314g) 4 potatoes (sliced) 6 carrots (sliced) 1 onion (large, quartered) 1 chicken (raw, cut into pieces, skin removed) 1/2 cup water 1 tsp. thyme 1/4 tsp. pepper Preheat oven to 400. Place potatoes, carrots and onions in a large roasting pan. Put chicken pieces on top of the vegetables. Mix water, thyme and pepper. Pour over chicken and vegetables. Spoon juices over chicken once or twice during cooking. Bake at 400 for one hour or more until browned and tender. 240 3.5g 4g 26g 25g 130mg 15

Spicy Baked Fish Cook time 25 minutes 4 4 oz. fish prepared or 1/4 of the recipe (123g) 1 lb. salmon (fresh or frozen, or any white fish) 1/4 tsp. paprika 1/4 tsp. onion powder 1/4 tsp. garlic powder 1/8 tsp. black pepper 1/8 tsp. oregano (dried) 1/8 tsp. thyme (dried) 1 Tbsp. lemon juice 1-1/2 Tbsp. margarine (soft melted) If using frozen fish, thaw in microwave according to package directions. Preheat oven to 350. Separate (or cut) fish into 4 pieces. Place fish in a 9x13x2 inch baking pan. Combine paprika, garlic and onion powder, pepper, oregano, and thyme in a small bowl. Sprinkle herb mixture and lemon juice evenly over the fish. Then drizzle melted margarine on top. Bake until fish flakes easily with a fork, about 20 to 25 minutes. 280 19g 0g 23g 1g 115mg 16

Healthy Tips Tips For Healthy Meals A healthy meal starts with more vegetables and fruits and smaller portions of protein and grains. Think about how you can adjust the portions on your plate to get more of what you need without too many calories. And, don t forget dairy make it the beverage with your meal or add fat-free or low-fat dairy products. Make half your plate veggies and fruits Vegetables and fruits are full of nutrients and may help to promote good health. Choose red, orange, and dark-green vegetables such as tomatoes, sweet potatoes, and broccoli. Add lean protein Choose protein foods, such as lean beef and pork, or chicken, turkey, beans, or tofu. Twice a week, make seafood the protein on your plate. Include whole grains Aim to make at least half your grains whole grains. Look for the words 100% whole grain or 100% whole wheat on the food label. Whole grains provide more nutrients, like fiber, than refined grains. Don t forget the dairy Pair your meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Don t drink milk? Try soymilk (soy beverage) as your beverage or include fat-free or low-fat yogurt in your meal. Adapted from the USDA Center for Nutrition Policy and Promotion s ChooseMyPlate.gov website. Stay connected with email updates Get fitness advice, nutrition tips, healthy recipes and more delivered right to your desktop or smartphone. Sign-up at ExcellusBCBS.com/Email 17

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