Wellness Wednesday

Eating healthier doesn't have to break the bank!!!

Tasty Tuesday

Here is a great Spring/Summer sandwich recipe!




Loaded Chicken or Tuna Salad




Makes a good amount of sandwiches, depending
on how much salad you use per sandwich
2 to 3 cups shredded chicken (I use a roast chicken and a mix of white and dark meat) or 4 cans of white albacore tuna, drained
2 green onions, both the light and dark green parts, sliced
1 roasted red bell pepper
1 yellow bell pepper
1 small carrot peeled and grated or shredded
2 large stalks of celery, peeled and finely diced
1 very small red onion, finely diced
1 to 3 avocados, depending on how many sandwiches, each half slightly mashed
Garlic Greek Yogurt Ranch Mayo (recipe follows). the amount depending on how ‘wet’ you like your chicken salad
kosher salt and fresh ground black pepper, if needed.

DIRECTIONS:
1. Combine the first 7 ingredients in a large bowl.  Mix in as much of the Greek Yogurt ranch mayo as you desire.
2.  The Secret – Cover the bowl with plastic wrap and refrigerate for at least 2 hours (or overnight)  before serving to allow the flavors of the chicken salad and yogurt ranch to really blend! 
3. Serve as sandwiches, slightly mashing an avocado on top or spreading the avocado on one or both slices of bread then layering boston or butter lettuce and tomato, if desired, or roll into whole wheat flour tortilla wraps or flatbread.  Keep it low-carb and gluten-free by serving as is on a salad plate or spooned into a ripe avocado half.
Greek Yogurt Garlic Ranch “Mayo” (Double or add add another half of this recipe for more ‘mayo’)
Adapted from this recipeMakes about 1 cup
2/3 cup Greek Yogurt (Plain)
2 tablespoons mayonnaise
1/4 cup chopped. fresh parsley
2 tablespoons chopped, fresh chives
1 tablespoon chopped, fresh dill weed
1 garlic clove chopped and smashed into a paste with a pinch of kosher salt,
1/4 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 cup buttermilk (more or less, taste as you drizzle it in and stir)
salt and pepper to taste
DIRECTIONS:
1. Place Greek yogurt in a strainer lined with cheesecloth (or a paper towel) over a bowl.  Cover the strainer and allow excess liquid to drain for about 1 to 2 hours.  You’ll be replacing the liquid with buttermilk to make it ‘ranch’.

2. In a medium bowl, stir together strained Greek yogurt, mayonnaise, parsley, chives, dill, garlic paste, garlic powder, and onion powder. Stir in buttermilk. Add more or less buttermilk for desired consistency.  Season to taste with salt and pepper.  Wrap  and refrigerate for several hours before adding it to salad, if you have the time.  Even more flavor!

Motivation Monday

Here is a great reminder on how to stay motivated!

Fit Friday

Here are some great basic stretches that if you're not doing already, make sure you add them to your routine!

Topic Thursday

Here are some great suggestions for replacing high fat-high calorie mayo (and NO, NEVER do fat-free mayo!!).  Could you make this small change?



Source:  Here

Wellness Wednesday

 

With Spring/Summer approaching, it also means our friend the mosquitos will be back!  Here are some great home remedies for those pesky bites!

 

 

 



Tasty Tuesday

Here is a great protein bar recipe that tastes just like a yummy granola bar.  Make them ahead and grab one for a quick breakfast or healthy snack!

Gluten-Free Almond Oatmeal Protein Bars

Ingredients

1 cup almond butter
3 ounces vanilla plant-based protein powder (could use whey protein too)
1/2 cup maple syrup
2 eggs
2 cups gluten-free rolled oats
1/2 cup unsweetened coconut
1 teaspoon baking soda

Directions

1. Preheat oven to 350°F. Spray a 9-by-11-inch pan with cooking spray.
2. In a small bowl, use an electric mixer to mix almond butter, protein powder, and maple syrup. Beat in the eggs.
3. Stir in rolled oats, coconut, and baking soda, and mix well.
4. Firmly press stiff dough into the pan using the back of a spoon.
5. Bake for 12 minutes or until the top browns slightly.
6. Cool pan on a rack, cut into 18 squares, and store leftovers in an airtight container.

Source:  Here