Pink Goes Red

 
 
 
 
 
 

Healthy Recipes

Green Smoothies:

Quick Tip: Blend the Water with the greens FIRST, and then add the rest of the ingredients (each recipe makes 1 serving)

Strawberry-Banana Morning Blast

1 cup of water, 1 cup strawberries (or 1 cup of frozen mixed berries), 1/3 banana, & 1-2 cups spinach

Mango-Banana Energy Booster

1 cup of water, 1 cup of mango, 1/3 frozen banana, & 1-2 cups of spinach

Bahamas Mama

1 cup of water, 1 cup of tropical fruit blend (freezer isle) & 1-2 cups of spinach

Green Chia Smoothie

1 cup of water, 1⁄2 cup mixed frozen berries, 1⁄2 frozen banana, 1 cup 1 cup kale, handful ice, 1 serving protein powder, 1 tsp chia seeds

Blueberry Immune Builder

1 cup of water, 1⁄2 cup of blueberries, 1/3 banana, & 1-2 cups of kale

Berry Superfood Blast

1 cup of water, 1⁄2 cup strawberries 1⁄4 cup blueberries, 1⁄4 cup Goji berries, 1 tsp. Maca Powder, 1 tsp. Chia Seeds, 1 cup of Spinach

Tropical Delight

1 cup of ice, 1/2 cup of frozen pineapple, 1 med orange, 1⁄2 cup frozen mango, 1 cup spinach

Homemade Salad Dressing

Balsamic Dressing

(Makes a large batch, so you can store this in your refrigerator to use through the week)

  • 1 cup extra virgin olive oil (preferably first cold pressed)

  • 1⁄3 cup good quality aged balsamic vinegar

  • 1 Tbs. dried parsley

  • 1⁄2 tsp. sea salt.

  • Freshly ground pepper to taste

  • 1 Tbs. honey mustard (organic if possible)

  • 1 garlic clove, passed through a garlic press or minced (optional)

Directions: Add all ingredients into a bowl & whisk until thick and creamy. Check for seasoning.

Apple Cider Vinegar Dressing

(I also keep a bottle of this in the fridge at all times!)

  • 1 cup extra virgin olive oil (preferably first cold pressed)

  • 1⁄2 cup of Apple Cider Vinegar

  • 1 tsp. dried Onion Powder

  • 2 Tbs. of Dijon Mustard

  • 2 garlic cloves, passed through a garlic press or minced (optional)

  • 1⁄2 tsp. Sea Salt

  • 1⁄2 tsp. of dried Thyme

  • 1⁄2 tsp. of dried Basil

  • Freshly ground pepper to taste

Directions: Add all ingredients into a bowl & whisk until thoroughly combined. Check for seasoning.

3-Ingredient Pancakes

 
 

Ingredients

  • 1 Banana

  • 1 cup instant oats

  • 3/4 cup of milk

Grind the instant oats in a blender.  Add the rest of the ingredients and blend until smooth.   Place 1⁄4 cup of the batter in a non-stick skillet (or a lightly greased skillet) and cook for about two minutes for each side.

Serve with your favorite toppings!

 
 
 

Ingredients:

  • 2 eggs

  • 7-10 grape or cherry tomatoes (sliced in half)

  • 2 cloves of garlic (crushed)

  • 2 cups of baby spinach

  • 1 tbsp olive oil

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o  In a skillet set to med high heat sauté garlic and tomatoes for 3-5 minutes

o  Add spinach and mix until wilted

o  Crack eggs over the mixture and bake in the oven set to 350 for about 15 minutes or until the whites are fully cooked

o  Remove from over and sprinkle with salt and pepper to taste

o  Add fresh herbs such as parsley, cilantro or basil for extra flavor

 

Vegan tacos

 Ingredients:
corn tortillas
1/2 cup uncooked
quinoa
1 cup water
1/2 tsp minced garlic
1 1/2 tsp chili powder seasoning
1 can black beans drained and rinsed
1 large tomato diced

1 cup corn

1 cup of spinach chopped

2 avocados diced

1 bunch of cilantro

1/2 medium red onion chopped fine 

1 tsp pepper

1 tbsp olive oil

garnish with 1 chopped avocado

1/4 cup of chopped cilantro

juice of 1 lime

Directions: In sauce pan add diced tomato, onion, and oil. Cook for about 5 min. Add water, quinoa, chili powder, garlic and cool for about 15 min or until quinoa is tender. Add black beans, spinach and corn and cook for 5 more min. OR Cook ingredients separately. Prepare tacos with mixture and top with chopped avocado and cilantro.

 
 

Simple Salad

2 - 3 Cups of Chopped Romaine Lettuce

1⁄2  Tomato (Chopped)

1⁄2  Cucumber (Sliced)

1⁄4  Sliced Red Onion

1⁄4  Cup of Preferred Olives

2 TBSP of Greek Dressing

1 TBSP of Olive Oil

1 TSP of Oregano © 1 TSP of Basil ©  1 TSP of Onion Powder, Black Pepper, Salt and Lemon.  Whisk Well! © 4-6 OZ of Protein of Your Choice (Suggested:  Chickpeas or Tuna)

Combine all ingredients with dressing and toss well. Top with protein of your choice. Enjoy!

Grilled Salmon with Mango Salsa

***Serving Size is 1 filet (about 4-5 oz)  and 1/3 a cup of mango salsa.

Mango Salsa:

  • 2 mangos (peeled & cubed)

  • 1 onion (peeled & diced)

  • 2 kiwi (peeled & diced)

  • 1 jalapeno (seeds removed, minced)

  • 1 red pepper (seeds removed and diced)

  • 1 avocado (peeled & diced)

  • 1 tomato, diced

  • Juice of 1 lime

  • Bunch of cilantro, chopped

  • 1⁄2 tsp. sea salt

Directions: Mix ingredients in a bowl & refrigerate for 2 hours.

TO PREPARE SALMON:
2-4 salmon filets

Directions: (Grill or Broil)

To Grill: Rub olive or coconut oil on salmon, season with salt and pepper on each side. Place grill on med-high heat and grill salmon until nicely golden on outside and slightly pink on inside. Approx. 5 - 6 minutes per side. Watch carefully as not to overcook them.

To Broil: Preheat the broiler (around 450°).  Make sure the filets will be     4-5 inches from the broiler when you place it in the oven. Brush with olive oil or coconut oil and season both sides with sea salt and pepper. Broil for 8-12 minutes on each side.   

Once the meat is finished cooking, let it rest for a few minutes and then serve with Mango Salsa.

Apple Bread Pudding

Ingredients

  • Cooking spray

  • 1 large egg

  • 1 large egg white

  • 1 cup fat-free milk

  • 2 tablespoons brown sugar blend

  • 1 teaspoon vanilla extract

  • 1 teaspoon ground cinnamon

  • 1/2 teaspoon ground cloves or allspice

  • 6 slices light, whole-grain bread, cubed

  • 3 medium apples (cored, cut into 1/2-inch cubes)

  • 1/2 cup of any one of the following: raisins, unsweetened dried cranberries, fresh or unsweetened dried blueberries, chopped walnuts, pecans, or almonds (optional)

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 350°F.

  2. Lightly spray a 9-inch square baking dish with cooking spray.

  3. In a large bowl, whisk together the egg, egg white, milk, brown sugar blend, vanilla, cinnamon, and cloves.

  4. Stir in the bread, apples, and raisins, cranberries, blueberries, and/or nuts.

  5. Pour the mixture into the baking dish. Bake for 40 to 45 minutes, or until the bread cubes are golden brown.

Quick Tips

Tip: Cloves are the dried, unopened buds of a type of evergreen tree. The ground cloves in this recipe add a sweet, slightly peppery flavor. Use cloves sparingly because their potent flavor can be overwhelming.

Healthy Extras

Kale Chips – Your New Best friend

Ingredients:
•   3-4 huge handfuls of Kale, rinsed & DRY (purple if you can find it!)
•  1 TBSP Extra Virgin Olive Oil
•  1 clove minced garlic (optional)
•  Pinch of Sea Salt

Directions: Preheat oven to 350°
In a small bowl, gently stir the minced garlic with the olive oil. Set aside to infuse. Tear off “chip size” pieces of Kale from the stem and put them into a large bowl.

Drizzle oil mixture over the kale and toss thoroughly until every “chip” is coated lightly. Spread leaves out on 1-2 baking sheets and sprinkle lightly with sea salt. Bake for about 18-20 minutes or until Kale has reached your favorite “chip-like” consistency!

LIST OF ON THE GO SNACKS

  • Lara Bars

  • Kind Bars

  • Celery & PB

  • Apple Slices & PB

  • Grapes

  • Baby carrots

  • Trail mix

  • Oranges

  • Bananas

  • Grapefruit

  • Spinach Wraps

Helpful Wellness Apps

 

Looking for More Recipes and Heart Health Resources?

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AKA DCO