March 17, 2016

 Here's a great way to pack a healthy lunch for work!

 

Ingredients: 

 

1. ½ cup fresh spinach leaves, torn into one-inch pieces 
2. ½ cup kale, torn into one-inch pieces 
3. 1 small tomato, chopped 
4. ¾ cup chopped salmon OR egg OR chicken breast (optional) 
5. ½ cup black beans, lima beans, or pinto beans (rinsed and drained) 
6. ¼ cup chopped red or yellow bell pepper 
7. ¼- cup chopped or shredded carrots and onions (optional) 
8. ½ avocado, cubed 
9. 1 handful raw walnuts~ turkey bacon is optional for those who want a cob salad

...

January 2, 2016

 

Having trouble getting your daily requirement of vegetables into your diet? Preparing soups is a great way to get in a few servings. Try this tasty kale and white bean soup. A big bowl of this hot meal will get you at least a couple of servings of your daily requirement. And, it's a great immune boosting recipe for the winter months. Remember, BeeFitters, food determines how we feel and heal! 

 

Ingredients: 
• 2 TBSP olive oil 
• 1 small finely chopped onion and carrot (optional) 
• 6 garlic cloves, minced 
• 2 leeks (white and light...

October 26, 2015

 

Here's another great Fall recipe that incorportes delicious root veggies: Roasted Chicken and Roots with Apricot

 

Ingredients: 

o 2-3 boneless, skinless chicken breasts ( chop in small pieces) 
o 2 carrots, peeled and cut into 1-inch pieces 
o 2 beets, each cut into 1-inch pieces (optional)
o 1 butternut squash, peeled & seeded, cut into 1-inch pieces 
o 2 ½ TBSP extra virgin olive oil 
o ½ cup dried apricots 
o 2 TBSP water 
o Sea salt and pepper to taste (optional)

 

Directions:

 

Heat oven to 450o. In a large glass bowl, stir cut vegeta...

September 29, 2015

 

 

If you are having trouble losing belly fat, then opt for an avocado at lunch. Just a half of this creamy, delicious fruit can keep you satiated for up to five hours, according to a recent study published in Nutrition Journal ( www.avocadocentral.com/nutrition/nhanes-nutrition-journal-research ). According to the survey study, "avocado consumers had a better diet quality and beneficial nutrient intakes; lower intake of added sugars; lower body weight, BMI and waist circumference." (www.avocadocentral.com) An additional bonus? Eating...

April 9, 2015

 

To compliment yesterday's post here is a delicious ( or should I say bee-licious :-) ) smoothie recipe!

 

 

Ingredients: 

 

1 cup of one of these: water, coconut water, almond milk, or cashew milk 

2 bunches of organic kale

1/2 cup of arugula 

½ - 1 frozen banana 

½ - 1 cup *blueberries 

2-3 organic pitted dates 

2 TBSP chia or flax seeds 

2 TBSP Vegan protein powder (optional) 

Ice

 

Directions: Pour liquid into blender. (I recommend a NutriBullet or Vitamix to ground leaves and seeds.) Add remaining ingredients and blend on low 20-30 seconds, the...

February 6, 2015

Did you know that cruciferous vegetables such as kale, broccoli, and cauliflower have anti-cancer agents? According to Dr. Joel Fuhrman, all vegetables contain protective micronutrients and phytochemicals, but cruciferous veggies in particular have a special chemical composition: they have sulfer containing compounds that are responsible for their strong, bitter flavor. When you chop, mince, bend, or slice these cruciferous veggies, a chemical reaction occurs that converts these compounds into isothiocyanates, unique compounds with pr...

December 3, 2014

As per some requests from my Bee Fit friends, here is my homemade granola recipe. I choose to make my own granola because most grocery store brands are loaded with too much refined sugar and do not contain enough of the heathy fats, such as omega 3's. My recipe is based on Jane Brody's Great Granola recipe.

 

Ingredients:

 

1/4 cup of Earth's Balance olive oil butter spread or Benecol

 

1/4 cup of Tupelo Honey ( I use Savannah Bee's brand)

 

3 cups of organic rolled oats ( quick works just as well as regular)

 

1 cup of sunflower seeds

 

1/2 cup...

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