Holy Station

Archive for the ‘Healthy Food’ Category

Think spinach and the cartoon Popeye comes to mind. It is not so much of a mystery why the creators have decided to create this character. It is the only way to convince kids to eat their spinach. High in iron and vitamins, the spinach has a slightly bitter taste that needs a little getting used to. But with the following preparations, even most discriminating kids will come in for seconds.

24-HOUR SPINACH SALAD RECIPE

Ingredients:

1 pound Fresh Spinach — torn in pieces

1 pound Bacon — chopped

1 Head Lettuce — torn in pieces

1 medium red onion — diced

6 Eggs, Hard-Boiled — cut in wedges

3/4 cup Mayonnaise

3/4 cup Miracle Whip

8 ounces Swiss cheese

Directions:

This is a layered salad, don’t mix until serving time.

Place prepared spinach in bottom of large bowl, sprinkle with salt, pepper and 1 tablespoon of sugar. Add prepared bacon, do not mix. Add onion and prepared lettuce, add the eggs.

Mix both mayonnaise and Miracle Whip and pour over eggs, cut up the Swiss cheese and place over mayonnaise. Cover and let the salad set for 24 hours. Mix and stir just before serving.

WILTED SPINACH SALAD WITH WARM DRESSING RECIPE

Ingredients:

2 heads spinach; torn

1 small can mandarin oranges; drained

1 avocado; sliced

Dressing

2 teaspoons sugar

2 green onions; sliced

4 slices bacon; chopped

1/4 cup red wine vinegar

2 tablespoons water

Directions:

Tear spinach into bowl; season with salt and pepper. Fry bacon crisp; add vinegar, water, sugar and onion; heat to boiling. Pour over spinach. Toss until wilted. Add mandarin oranges and avocado.

SPINACH FLAMBE RECIPE

Ingredients:

6 bunches spinach — washed and dried

6 hard-boiled eggs — sliced

1/4 teaspoon salt

1/2 teaspoon ground pepper

12 strips bacon, crisply fried — chopped

3/4 cup bacon drippings

1/2 cup malt vinegar

1/4 cup lemon juice

4 teaspoons sugar

1 teaspoon Worcestershire sauce

1 1/2 ounce brandy (100 proof)

Directions:

Tear spinach into bite-sized pieces and place in large salad bowl. Add egg slices, salt and pepper.

Mix remaining ingredients except brandy in small saucepan and heat until very hot. Heat brandy briefly, add to saucepan and ignite. Pour flaming dressing over spinach and toss gently but thoroughly. Serve on warm salad plates.

SHRIMP AND GRAPEFRUIT SPINACH SALAD RECIPE

Ingredients:

3 pink grapefruit

3 tablespoons wine vinegar

2 teaspoons Dijon mustard

Salt and pepper

1/2 cup vegetable oil

1 tablespoon vegetable oil

1 1/2 pound large shrimp, peeled and deveined

1 1/2 pound spinach, stems trimmed and leaves washed well

1/2 red onion, thinly sliced

Directions:

With a sharp knife, peel the grapefruit, removing all the bitter white pith. Slice about 3/8 inch thick. In a large bowl, whisk together the vinegar, mustard, and 1/8 teaspoon each salt and pepper. Drizzle in 1/2 cup of the oil, whisking to combine. Season the shrimp with 1/2 teaspoon salt and 1/8 teaspoon pepper.

In a large nonstick skillet, heat the remaining tablespoon oil over medium heat. Add the shrimp, and cook, turning once, until pink, about 3 minutes per side. Add the grapefruit, cooked shrimp, spinach, and onion to the vinaigrette in the large bowl. Toss well.

Would you say there are 10,000 different chicken soup recipes out there?

Since making a commitment to eating healthier using the Weight Watchers program I have been looking for ways to incorporate more vegetables, fruit and fiber into my diet, and one of my favorite ways is with healthy smoothie recipes. Smoothies take just minutes to prepare if you have the ingredients on hand and are a healthy, high fiber snack that curbs my craving for something sweet (such as when I am craving a bowl of ice cream in the evening).

A simple fruit and soy milk smoothie is a great low calorie snack that fits well with the Weight Watchers program. If I am having a smoothie in place of a meal such as breakfast or lunch I like to eat a serving of raw almonds along with it or sometimes I will blend a scoop of whey protein powder into the smoothie. Whey protein powder is not only great for weight loss but it will help keep you satisfied until your next meal or snack. You can find whey protein powder in many supermarkets and drug stores near the weight loss or nutritional products.

Blenders are fine for making smoothies but I prefer using a personal size smoothie maker. That way I don’t have to pull out my large blender. There are several different personal size smoothie makers on the market that often comes with one base and two smoothie cups. Those are especially nice because you always have one handy in case the other one is in the dishwasher.

Some recipes call for adding ice to your smoothie but you wont need ice if you keep some frozen strawberries and blueberries on hand in the freezer. For bananas be sure to slice them first before freezing in freezer safe containers.

Both of these healthy smoothie recipes make one serving and come in under 200 calories. Calories are approximate depending on what type of milk you use. If adding whey protein it will bring the calories to approximately 270 calories depending on which brand you use (adding whey protein will bring the smoothie recipe up to about 5 Weight Watchers points which is a good low point lunch).

Strawberry Banana Smoothie

1 cup frozen strawberries
1/2 frozen banana, cut into pieces
1 cup nonfat milk, soy or almond milk
1 teaspoon honey (optional)
1 scoop whey protein (optional)
Combine ingredients in blender or magic bullet and blend until smooth.

Serves 1

Blueberry Banana Smoothie

1/2 cup frozen blueberries
1/2 frozen banana cut into pieces
1 nonfat milk, soy or almond milk
1 teaspoon honey (optional)
1 scoop whey protein (optional)
Combine ingredients in blender or smoothie maker and blend until smooth.

Serves 1

Today’s parents know that kids need a nutritional lunch, even at school. But what exactly to put in-and how much of it-can seem confusing. “Healthy meals in general should focus on fruits, vegetables and grains,” says Mary Ellen Renna, MD, a pediatrician and author of Growing Up Healthy the Next Generation Way.

When packing a lunch box, include:

6 ounces of grains. Choose as many whole grains as possible, since they contain fiber and vitamins that refined grains lack. Look for whole grain breads, tortillas, pastas and cereals. 2