Healthy Eating Tips and Recipes

Healthy Eating Does Not Mean bland and Boring Food!

Following a heart-healthy eating pattern can help you reach your cholesterol and triglyceride goals and help prevent heart disease.

A Simple Guide to Low-Effort Meals

Meal Combo Examples:

1.       2 HB eggs + ¼ cup avocado + 1 raw veggies + ½ cup whole fruit

2.       Turkey wraps (3oz deli turkey = 1 tbsp Tessemae’s ranch sauce + veggies +
lettuce wraps) + ½ cup plantain chips

3.       Tuna Salad (3oz tuna + 1 tbsp mayo + chopped celery) lettuce wraps + 2 clementines

4.       4-6oz Greek yogurt + ½ cup berries + ¼ cup nuts

5.       Epic bar + raw veggies + cheese stick

6.       3oz shrimp + salad greens + 2 celemtines + ½ cup beets + 1 tbsp EVOO + vinegar

7.       ½ - 1 cup cottage cheese + cucumber slices and tomatoes + ¼ cup nuts + small apple

Light Nimona (Green Pea Soup) Recipe

Health Benefits of Green Pea Nimona

• Good source of plant protein - Supports muscle health and helps promote fullness.

• High in dietary fiber - Aids digestion, supports gut health, and helps maintain steady blood sugar levels.

• Heart-healthy meal - Naturally low in saturated fat and rich in potassium, which supports healthy blood pressure.

• Supports metabolic health - Balanced carbohydrates and protein help provide sustained energy.

• Anti-inflammatory ingredients - Spices such as turmeric, ginger, cumin, and garlic may help reduce inflammation.

• Supports immune health - Garlic, ginger, and green peas provide nutrients that support immune function.

• Weight-friendly option - Lower calorie, nutrient-dense dish that promotes satiety.

Ingredients

• Green peas – 1½ cups, coarsely ground

• Potato – 1 medium, diced (with skin increased fiber)

• Ghee – 1 teaspoon 

• Ginger – 1 tsp, grated

• Garlic – 1 tsp, minced

• Green chilies – to taste

• Tomato purée – ½ cup (1 small tomato)

• Cumin seeds – ½ tsp

• Turmeric – ¼ tsp

• Coriander powder – 1 tsp

• Red chili powder – to taste

• Garam masala – ¼ tsp

• Salt – to taste

• Water – as needed

Method

1. Heat 1 tsp ghee in a pan; add cumin seeds and let them splutter.

2. Add ginger, garlic, and green chilies; sauté until aromatic.

3. Add tomato purée and cook until it thickens and loses raw smell.

4. Add ground peas and cook on medium heat, stirring, until thick and glossy.

5. Add turmeric, coriander powder, red chili powder, potato, and salt; mix well.

6. Add water to just cover; cover and cook until potatoes are soft.

7. Finish with garam masala and rest for 2–3 minutes before serving.

Nutrition (Estimate)

Entire Recipe

• Calories: ~ 410 kcal

• Carbs: ~ 78 g

• Protein: ~ 23 g

• Fat: ~ 6–7 g

• Fiber: ~ 18–20 g

Per Serving (½ recipe)

• Calories: ~ 205 kcal

• Fat: ~ 3–4 g

Sources:

Burrell, A. (2013, November 6). Spice-roasted cauliflower and Jerusalem artichokes. Food Network. https://www.foodnetwork.com/recipes/anne-burrell/spice-roasted-cauliflower-and-jerusalem-artichokes-recipe-1973730

Lolley, P. (2023, September 19). Sheet-pan shrimp & asparagus. EatingWell. https://www.eatingwell.com/recipe/7941425/sheet-pan-shrimp-asparagus/

Rankin, K. (2023, September 19). Stuffed cabbage soup. EatingWell. https://www.eatingwell.com/recipe/281244/stuffed-cabbage-soup/

Test Kitchen, E. (2023, September 19). Spicy jerk shrimp. https://www.eatingwell.com/recipe/266710/spicy-jerk-shrimp/

Casner, C. (2023, September 19). Roasted Brussels sprouts with Goat Cheese & Pomegranate. EatingWell. https://www.eatingwell.com/recipe/277561/roasted-brussels-sprouts-with-goat-cheese-pomegranate/

Hendley, J. (2023b, September 20). Spicy Vegetable & Chicken Soup. EatingWell. https://www.eatingwell.com/recipe/250624/spicy-vegetable-chicken-soup/

Hendley, J. (2023, September 19). Moroccan lentil soup. EatingWell. https://www.eatingwell.com/recipe/250621/moroccan-lentil-soup/

Fountaine, S. (2022, February 16). Pear salad with vanilla fig dressing. Feasting At Home. https://www.feastingathome.com/pear-salad/

Baker, D. @ M. (2023, September 29). Creamy Tuscan White Bean & Kale Soup (1 pot!). Minimalist Baker. https://minimalistbaker.com/creamy-tuscan-white-bean-kale-soup/#wprm-recipe-container-97291