Category: recipes

Written by Kerri Napoleon, Registered Dietitian

Skipping meals, not eating enough during the day, snacking at night, not eating enough fruits and vegetables. These are the most common habits I see my male patients do. When we talk about men’s health, men’s needs are not that different than those of women. Men need to incorporate anti-inflammatory foods that protect the mind and body. They need to eat often to ensure that they are getting all the nutrients their body needs and to increase vegetables and fruits for disease prevention.

Below are some ideas to include in your diet to help ensure you are getting the nutrients your body needs for a healthy body.

Start with breakfast. Try the Overnight Chocolate Peanut Butter Oats as a grab and go option. Packed with soluble fiber, protein, and good fat, this breakfast will keep you satisfied till lunch. Try to incorporate a salad a day to increase your vegetable intake. Try the Everyday Lunch Salad – packed with a variety of vegetables, fiber and good fat – this salad will help you reach your vegetable goals. For an anti-inflammatory punch try the Bacon Mushroom Kale Salad. Consuming dark leafy vegetables is key to a heart-healthy diet.

Overnight Chocolate Peanut Butter Oats

• ½ cup oats
• 5 oz Fairlife Protein Shake – Chocolate
• 1 Tbsp peanut butter
• ¼ cup raspberries or strawberries

In a jar, add the oats, peanut butter, and protein shake. Top with berries. Cover and refrigerate overnight or up to 72 hours. Serve cold or warm in the microwave for 30-60 seconds.

1 serving: 345 calories, 12.5 g fat, 39 g carbohydrates, 9 g fiber, 23 g protein

Everyday Lunch Salad

• 3 cups spring mix
• 1/2 cup cucumber, chopped
• 1/3 cup grape tomatoes
• 6 baby carrots, chopped
• 1/3 cup yellow bell pepper
• ¼ cup sprouts
• 1/3 avocado
• ½ cup chickpeas
• ¼ cup feta cheese
• 2 Tbsp Bolthouse Farms Ranch Dressing
• Optional – add grilled chicken or shrimp

Mix together all ingredients.

1 serving: 428 calories, 23 g fat, 45 g carbs, 16 g fiber, 18 g protein

Bacon Mushroom Kale Salad

• 6 cups very thinly sliced kale (tough stems removed)
• 2 hard boiled eggs, coarsely chopped
• 2 slices center cut bacon
• 2 Tbsp olive oil
• ½ cup chopped red onion
• 1 cup green peas (frozen)
• 1 ½ cups sliced mushrooms
• 2 Tbsp red wine vinegar
• 2 tsp whole grain mustard
• ¼ tsp pepper
• 1/8 tsp salt

Place kale and eggs in a large bowl. Cook bacon in a large skillet over medium heat until crisp. Leaving the bacon fat in the pan, transfer the bacon to a paper towel lined plate. Chop when cool enough to handle. Add oil, onion and peas to the pan and cook, stirring for 2 minutes. Add mushrooms and cook, stirring, until softened, about 2 minutes more. Remove from the heat and stir in the vinegar, mustard, pepper and salt. Pour the mushroom mixture over the kale and eggs. Add the bacon and toss to combine.

4 servings: 211 calories, 12 g fat, 19 g carbs, 11 g protein, 5 g fiber

Written By: Kerri Napoleon, RDN, CSSD
knapoleon@fcymca.org

For more ideas on how to achieve a healthier lifestyle, visit our Nutrition Services page to contact one of our Registered Dietitians.

Butternut Squash, among other root vegetables are in season this time of year. You can use ground turkey as specified, or add leftover Thanksgiving turkey at the end of the recipe. Try adding some radish as a garnish for an added crunch and a bit more spice.

Butternut Squash and Turkey Chili

Prep/Cook Time:  1 hour          Serves: 6

Nutrition Information:

PER SERVING SIZE
Calories: 310     Protein: 22g     Carbohydrates: 31g  (Fiber: 10g)     Fats:12

Ingredients:

• 3 teaspoons olive oil 
• 1 pound 99 percent fat-free ground turkey 
• 1 medium onion, diced 
• 3 cloves garlic, minced 
• 1/4 cup chili powder 
• 1 tablespoon ground cumin 
• 2 teaspoons ground coriander 
• 3 tablespoons tomato paste 
• Kosher salt 
• 1 small butternut squash, peeled, seeded and cut into 1/2inch cubes (about 3 1/2 cups) ** 
• 4 ripe plum tomatoes, chopped 
• Two 14-ounce cans black beans, drained and rinse
• 1/4 cup chia seeds 
• Freshly ground black pepper 
• 1/4 cup fresh cilantro leaves, chopped 
• 1/4 cup reduced-fat sour cream 

Instructions:

1. Heat 1 1/2 teaspoons of the oil over medium-high heat in a large Dutch oven.
2. Add the turkey and cook, breaking up chunks with the side of a wooden spoon, until browned, about 5 minutes. Push the turkey to the edges of the pan, leaving the middle empty.  
3. Reduce the heat to medium and add the remaining 1 1/2 teaspoons oil, then the onion and garlic to the center of the pan. Cook, stirring occasionally, until the vegetables start to soften, about 3 minutes.  
4. Add the chili powder, cumin and coriander and stir about 30 seconds.
5. Add the tomato paste and 1 teaspoon salt and stir until the paste begins to darken in color, about 30 seconds.
6. Add the squash**, tomatoes and 4 cups water, scraping the bottom of the pan to release any stuck bits.  
7. Bring to a simmer, adjust the heat and simmer, uncovered, until the chili has thickened and the squash is tender, 35 to 40 minutes.** 
8. Stir the beans and chia seeds into chili and heat through, about 5 minutes. Season with salt and pepper to taste.
9. Spoon chili into bowls and top with cilantro and a dollop of sour cream. 

**To decrease time of cooking- cook butternut squash in a microwave safe bowl with ½ inch of water covered in plastic wrap. Microwave 5-7 minutes until tender. Add squash to chili. You can also chop or pull leftover Thanksgiving turkey and add to finished chili until heated through.

When fall hits in Florida, you may start to feel a cool breeze and change in the air. You may also start feeling the urge to visit those picturesque pumpkin patches. Pumpkins are a symbol that fall is here, not to mention they are in season August through October, so there is no better time to enjoy your favorite pumpkin treat.

If you are craving that pumpkin flavor, check out this easy crowd-pleasing pumpkin mousse recipe.

Pumpkin Mousse

Serves: 8          Prep time: 10 minutes

Ingredients

• 2 small packages of instant sugar-free vanilla pudding
• 2 cups of no-fat (skim) milk
• 1/2 teaspoon pumpkin spice
• 15 ounce can of pumpkin
• 8 ounces of fat-free Cool Whip

Preparation

1. Prepare instant pudding according to package directions.
2. Stir in pumpkin spice.
3. Fold in cool whip and pumpkin.
4. Serve chilled and garnish with an extra dash of pumpkin spice!

Want to utilize all those fresh vegetables you got from your recent trip to the farmers market? Garden Vegetable Soup is a great and healthy way to do just that. This easy recipe is full of nutrients and will leave you feeling satisfied. Check it out!

Garden Vegetable Soup

Serves: 8-10      Prep time: 10 minutes    Cook time: 6-8 hours

Ingredients

•  8 medium carrots, peeled and sliced
• 2 medium tomatoes, cored and chopped
• 1 medium zucchini, chopped
• 1 medium yellow squash, chopped
• 1 medium yellow onion, diced
• 1 (15oz.) can of cannellini beans, rinsed and drained
• 1 (24oz.) jar of your favorite pasta sauce
• 1lb lean ground beef (optional)
• 4 cups fat free, reduced-sodium chicken broth

Preparation

Combine all ingredients in a slow cooker and cook on “low” for 6-8 hours or until beef is cooked and carrots are soft.

Make It Ahead:

1. Combine all ingredients except the chicken broth in a freezer storage bag. Label and store in the freezer for up to 3 months.
2. When ready to cook, thaw in the refrigerator overnight. Add thawed mixture and chicken broth to cooker and cook on “low” for 6-8 hours.

Planning to host a kid-friendly July 4th bash or summer party? Try these quick fixes for turning high-sugar, low-activity rituals into fresh ideas and healthy fun!

1. Serve a Watermelon Cake
Kids are sweet enough without added sugar. Redefine dessert by showing off fruits and veggies in a fun way! Slice up a thirst-quenching, naturally-sweet melon and invite campers to dig in. Watch these instructions to get started.

2. Jump in!
Kids who burn more, learn more. Rather than celebrating with a movie (passive connection), choose a pool party (active connection) for kids to interact and be stimulated. They will also sleep better after physical activity.

3. Invite the Family
Provide opportunities for families to bond and strengthen their social-emotional and cognitive development. This may work best at the end of the camp day or during pick up. Involving camp staff in play is also a good way to stimulate interpersonal skills and connection.