It's week 3 of the Galter LIfeCenter Healthy Habits Challenge, and I was able to provide a second cooking demo to challenge participants via Zoom tonight. I picked a couple recipes to share, and as I was preparing for the demo, I had the thought that perhaps these recipes were too "easy." But, isn't that the point? I like to choose recipes that are easy to put together, flexible for all tastes, and healthy. So, I hope you will try and enjoy these quick ones!
Italian Orzo Spinach Soup
This soup uses whole grain orzo and veggies in chicken broth for a tasty side or main dish. I recommend serving as a side dish as-is, or adding protein to make the complete meal. Protein could be white beans and parmesan cheese, shredded rotisserie chicken, or chicken sausages (sliced). Keep in mind that processed meats (like sausage) should be used occasionally, rather than daily, since they can contribute to heart disease and cancer with higher consumption. Already cooked meats or beans can be added with the spinach at the end of the recipe, just heat through. You may want to add a bit more broth, unless you like a thicker soup. Obviously, veggie broth could be used instead if you prefer vegetarian.
Think of a spin on tuna salad, stuffed in an avocado. This recipe provides a great dose of omega-3's, and the no-cook process is great for the upcoming summer months. Plain Greek yogurt serves as a dressing base to reduce the mayo, and the salmon is served inside an avocado for even more healthy fats and great fiber. The recipe calls for canned salmon, but I think tuna would work just as well, or even better, next time you grill or broil some salmon, shred some for using in this recipe to reduce the sodium. You can also serve this salmon salad over greens, and include some whole wheat woven crackers (like Triscuits) or whole wheat toast on the side for some whole grains.
To those in the challenge, great job keeping up with those healthy habits! For anyone looking to pick up more healthy habits, we will be starting a new Eat Move Lose
class on Monday, April 5. The class offers a virtual healthy eating nutrition class and an in-person group exercise class that is geared toward weight loss. Take one or both classes! More information available here