Healthy Active Living with St. Joseph Healthcare


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Time for a Healthy Summer Salad

cobbCobb Egg Salad
The bacon, blue cheese and avocado in this egg salad make it decadent. Serve it open-face on a piece of toasted whole-grain bread.

Makes: 4 servings, about 3/4 cup each
Active Time: 15 minutes
Total Time: 15 minutes

Nutrition Profile – Gluten free | High fiber | Low carbohydrate

Ingredients
3 tablespoons nonfat plain yogurt
3 tablespoons low-fat mayonnaise
1/4 teaspoon garlic powder
1/4 teaspoon freshly ground pepper
1/8 teaspoon salt
8 hard-boiled eggs (see Tip)
1 ripe avocado, cubed
2 slices bacon, cooked and crumbled
1/4 cup crumbled blue cheese

Preparation
Combine yogurt, mayonnaise, garlic powder, pepper and salt in a medium bowl.
Halve eggs and discard 4 of the yolks (or save for another use).
Add whites and the remaining 4 yolks to the bowl and mash to desired consistency.
Gently stir in avocado, bacon and blue cheese.
Serve open -face on a piece of toasted whole-grain bread or a bed of lettuce.

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Tip: To hard-boil eggs, place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.

Thank you eatingwell.com


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Fun Summer Snack Ideas

Summer is just around the corner and soon the summer adventures will begin. Bring along a fun and healthy snack that your kids will love.  Let them help you make it – this will allow them to choose their favorites and you know they’ll eat it. Make it fun and tasty – use the fruits and veggies they like most and use them to design a fun snack!waffle fruit cone

  • Fruit Cones – Let the kids fill waffle cones with the fruit they like inside, cover with saran wrap and pack in a cooler. This gives your little ones a fun snack that they’ll love!  Or add a little light whip cream to the top and you’ve got yourself a healthy dessert option for the whole family!
  • Mini Gold Fish Pizzas – Take a slice of bread and use a cookie cutter to cut the bread into a fish shape (or the shape of the cookie cutter) and make your own pizza! Bake at 350 for 10 minutes! This is a great opportunity to add some carrot red or orange peppers to make Nemo!      
  • Chocolate Hazelnut Apple Rings – Slice your favorite apple and cut out the core leaving you with an apple ring. Here’s the best part – spread with Jif Chocolate Flavored Hazelnut Spread (or any spread your family enjoys) and top with granola.  These go great with school lunches and are great summer snacks!

Have an idea to share? Leave your favorite snack recipe in our comments section!


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Turkey Chili

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Try this new way to enjoy turkey in this delicious chili recipe. It’s surprisingly light and flavorful. Click here to download a PDF of the recipe.

Serves 4; 1 ½ cups per serving

INGREDIENTS

½ tablespoon canola oil ½ cup chopped red onion 2 medium garlic cloves, minced 1 teaspoon dried oregano, crumbled 1 teaspoon chopped fresh jalapeno pepper, seeds and ribs discarded ¼ teaspoon crushed red pepper flakes 1 pound lean ground turkey breast, skin discarded before grinding 14.5 ounce can no-salt-added diced tomatoes, undrained 8 ounce can no-salt-added tomato sauce 1 cup low-fat, low-sodium chicken broth 15 ounce can no-salt-added kidney beans, rinsed and drained

DIRECTIONS

In a medium nonstick saucepan, heat the oil over medium heat. Cook the onion and garlic for about 2 minutes, or until tender-crisp.

Stir in the cumin, oregano, jalapeno, and red pepper flakes. Cook 1 minute, stirring constantly.

Increase the heat to medium high. Stir in the turkey. Cook for 3 to 4 minutes, or until browned on the outside, stirring frequently.

Stir in the remaining ingredients. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, partially covered, for 30 minutes, or until the liquid has reduced by about one-third.


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Ham and Broccoli Frittata

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For breakfast, lunch or dinner, this dish is well balanced and tasty. The ham and potatoes add great flavor and texture for a hearty meal.  Click here to download a PDF of the recipe.

Serves 4; 1 wedge per serving

INGREDIENTS

Vegetable oil spray
2 cups frozen fat-free potatoes O’Brien, thawed
4 ounces small broccoli florets (about ¾ cup)
Whites of 5 large eggs
Egg substitute equivalent to 1 egg, or 1 large egg
6 ounces, lower-sodium, low fat ham, cut into ¼ inch cubes
¼ cup fat-free milk
¼ teaspoon pepper

DIRECTIONS

Preheat the oven to 400°F.

Heat a 10-inch nonstick ovenproof skillet over medium heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Put the potatoes in the skillet. Lightly spray with vegetable oil spray. Cook for 4 to 5 minutes, or until golden brown, stirring occasionally.

Meanwhile, rinse the broccoli in cold water drain but do not dry (some water droplets will cling to the broccoli). Put the broccoli in a microwave-safe bowl. Cook, covered, on 100 percent power (high) for 3 to 4 minutes, or until tender-crisp. Drain. Stir the broccoli into the potatoes.

In a medium bow, whisk together the egg whites and egg substitute. Whisk in the ham, milk, and pepper. Pour the mixture over the potatoes and broccoli. Stir well.

Bake, uncovered, for 15 to 18 minutes, or until the eggs are set (they don’t jiggle when gently shaken). To serve, cut the frittata into wedges.


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Six Ingredient Lasagna

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An italian classic with a fresh update. Serve with a garden salad on the side for a satisfying dinner. Click here to download a PDF of the recipe.

Serves 6; 4 x 2 ½ inch or 4 ½ x 3 inch piece per serving

INGREDIENTS

25.5 ounce jar fat-free, low sodium pasta or spaghetti sauce, such as roasted garlic or tomato-basil.
¼ teaspoon crushed red pepper flakes (optional)
15 ounce container fat-free or low-fat ricotta cheese
2 tablespoons chopped fresh basil leaves
4 dried oven-ready or regular 10 x 2 ½ inch lasagna noodles
1 ½ cups shredded part-skim mozzarella cheese, divided use
3 tablespoons chopped fresh basil leaves

DIRECTIONS

Preheat the oven to 375°F.

In a large skillet, stir together the pasta sauce and red pepper flakes. Bring to a simmer over medium-high heat. Reduce the heat and simmer, uncovered, for 5 minutes, stirring occasionally.

In a medium bowl, stir together the ricotta cheese and 2 tablespoons basil.

In an 8 or 9 inch square baking pan, layer ¾ cup sauce, 2 noodles, half the ricotta mixture, half the mozzarella, ¾ cup sauce, 2 noodles, remaining ricotta mixture, and remaining sauce. Cover with aluminum foil.

Bake for 40 minutes. Top with the remaining mozzarella. Bake, uncovered, for 15 minutes, or until bubbly. Let stand at room temperature for 5 minutes before cutting into 6 pieces.


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Corn and Ham Chowder

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Here is a light version of a popular New England chowder. Cozy up to a bowl of this flavorful delight. Click here to download a PDF of the recipe.

Serves 4; 1 ¼ cups per serving

INGREDIENTS

Vegetable oil spray
1 teaspoon canola oil
½ cup chopped onion
1 small rib of celery, chopped
2 tablespoons imitation bacon bits
2 cups low-fat, low sodium chicken broth
15 ounce can no-salt-added cream style corn, undrained
1 cup frozen whole kernel corn or kernels from 1 large ear of grilled corn
3 ounces low-fat, lower-sodium ham, diced (about ½ cup)
1/8 teaspoon salt
¼ teaspoon pepper (white preferred)
½ cup fat-free half-and-half
¼ cup all-purpose flour

DIRECTIONS

Heat a medium saucepan over medium heat. Remove from the heat and lightly coat with vegetable oil spray (being careful not to spray near a gas flame). Pour in the oil and swirl to coat the bottom. Cook the onion and
celery for 2 to 3 minutes, or until the onion is tender, stirring occasionally.

Stir in the bacon bits. Cook for 1 minute, or until they are slightly rehydrated.

Stir in the broth, undrained cream-style corn, whole kernel corn, ham, salt, and pepper. Increase the heat to medium high and bring to a simmer. Reduce the heat and simmer, covered, for 6 to 8 minutes, or until the flavors have blended, stirring occasionally.

In a medium bowl, whisk together the half-and-half and flour. Whish into the corn mixture. Simmer, uncovered, for 3 to 4 minutes, or until the mixture has thickened and the flour doesn’t taste raw.