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Insurance and Wellness Blog

Detox After the Holidays

Posted by kapnick on Jan 3, 2012 4:31:10 PM

I found this blog of Gwenth Paltrow' s where she shares a post- holiday detox diet her doctor put together for her. Check it out recipes and all! Enjoy!

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The Healthy Bite - Low Fat Garlic Rosemary Mashed Potatoes

Posted by kapnick on Dec 22, 2011 9:13:18 AM

The Healthy Bite - Low Fat Garlic Rosemary Mashed Potatoes

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The Healthy Bite - Acorn Squash Bisque Recipe

Posted by kapnick on Dec 9, 2011 10:42:09 AM

Acorn Squash Bisque Recipe

Quick Info:

Servings
Contains Dairy
Vegetarian
Good for Leftovers
Most Popular
Diabetes-Friendly
Nutritional Info (Per serving):
Calories: 89, Saturated Fat: 1g, Sodium: 206mg, Dietary Fiber: 2g, Total Fat: 3g, Carbs: 16g, Cholesterol: 3mg, Protein: 2g
Exchanges: Starch: 1, Fat: 0.5
Carb Choices: 1
Prep Time: 30 mins
Cook Time: 1 h 10 mins
Rest Time: 10 mins
Total Time: 1 h 40 mins

Ingredients

  • 2 medium squash, acorn
  • 1 tablespoon oil, olive
  • 1/2 cup(s) onion(s), chopped
  • 14 ounce(s) broth, reduced-sodium chicken
  • 1/4 cup(s) water
  • 2 tablespoon sugar, brown (packed)
  • 1/4 teaspoon salt
  • cinnamon, ground, (optional)
  • 1/4 teaspoon cinnamon, ground
  • 1/8 teaspoon pepper, white, or ground black pepper
  • 1/4 cup(s) half-and-half, or light cream
  • pumpkin seeds, (optional)

Preparation

1. Preheat oven to 325°F. Wash squash, halve, and remove seeds. Place squash halves, cut sides down, in a 3-quart rectangular baking dish. Bake for 50 to 60 minutes or until tender. Let squash cool about 10 minutes or until cool enough to handle. Using a spoon, remove squash pulp from shells. Discard shells.

2. In a large saucepan, heat hot oil over medium heat. Add onion; cook until tender, stirring frequently. Add squash pulp, broth, and the water. Cook over medium-high heat until mixture just reaches boiling, stirring frequently. Stir in brown sugar, salt, 1/4 teaspoon cinnamon, and pepper. Remove from heat; cool slightly. Place half of the squash mixture in a blender or food processor. Cover and blend or process until smooth. Pour pureed squash into a medium bowl. Repeat with remaining squash mixture. Return all squash mixture to saucepan. Stir in half-and-half; heat through. If desired, garnish individual servings with pumpkin seeds and sprinkle with additional cinnamon.

Recipe Source:
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The Healthy Bite - Green Bean Casserole

Posted by kapnick on Nov 15, 2011 9:26:40 AM

History of the Green Bean Casserole from Wikipedia:
Green bean casserole was first created in 1955 by the Campbell Soup Company. Dorcas Reilly led the team that created the recipe while working as a staff member in the home economics department.[1] The inspiration for the dish was "to create a quick and easy recipe around two things most Americans always had on hand in the 1950s: green beans and Campbell’s Cream of Mushroom Soup."[1]

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The Healthy Bite - Black Bean-Salmon Stir-Fry Recipe

Posted by kapnick on Oct 19, 2011 8:57:09 AM

There is a generous amount of fiber and vitamin C-rich bean sprouts in this quick stir-fry.

Black Bean-Salmon Stir-Fry Recipe

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Mango Salad With Ginger-Raisin Vinaigrette Recipe

Posted by kapnick on Oct 4, 2011 7:03:52 AM

The Healthy Bite

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The Healthy Bite - Scallops in Saffron-Tarragon Broth Recipe

Posted by kapnick on Sep 23, 2011 8:25:22 AM

The Healthy Bite

Quick Info:

Servings
Quick Meal
Contains Shellfish
Nutritional Info (Per serving):
Calories: 202, Saturated Fat: 1g, Sodium: 481mg, Dietary Fiber: 2g, Total Fat: 4g, Carbs: 18g, Cholesterol: 39mg, Protein: 22g
Carb Choices: 1
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins

Ingredients

  • 1 pounds sea scallops, large, patted dry
  • 1/4 teaspoon salt
  • 2 teaspoon oil, olive, extra virgin
  • 1/2 cup(s) onion(s), thinly sliced
  • 2 stalk(s) celery, thinly sliced
  • 2 clove(s) garlic, thinly sliced
  • 1/4 cup(s) wine, white
  • 8 ounce(s) potato(es), red, baby red potatoes, cut into 1/4 inch-thick rounds
  • 1 cup(s) broth, reduced-sodium chicken
  • 1 cup(s) tomato(es), grape, halved
  • 5 ounce(s) juice, tomato, (scant 3/4 cup)
  • 1/4 teaspoon saffron, strands
  • 2 teaspoon tarragon, fresh, chopped

Preparation

1. Pat scallops dry and sprinkle both sides with salt. Heat oil in a large nonstick skillet over medium-high heat.
2. Add the scallops and cook until light brown, 1 to 2 minutes per side. Transfer to a plate.
3. Add onion, celery and garlic to the pan and cook, stirring, until just beginning to soften, about 2 minutes. Add wine and simmer for 1 minute. Stir in potatoes, broth, tomatoes, tomato juice and saffron and bring to a boil.
4. Reduce to a simmer, cover and cook until the potatoes are tender and the tomatoes are beginning to break down, 12 to 14 minutes.
5. Return the scallops and any accumulated juices to the pan along with tarragon. Cover and cook until the scallops are just cooked through, 2 to 4 minutes.
Recipe Source:
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The Healthy Bite - Creamy Chicken Enchiladas Recipe

Posted by kapnick on Sep 15, 2011 6:45:49 AM

The Healthy Bite

Creamy Chicken Enchiladas Recipe

Quick Info

Servings
Contains Wheat/Gluten
Contains Dairy
Most Popular
Diabetes-Friendly

Ingedients

  • 8 ounce(s) chicken, breast, boneless, skinless
  • 2/3 cup(s) broth, reduced-sodium chicken
  • 1/4 teaspoon pepper, black ground
  • 4 cup(s) spinach
  • 2 tablespoon scallion(s) (green onions), thinly sliced
  • 8 ounce(s) sour cream, light or fat-free
  • 1/4 cup(s) yogurt, low-fat plain
  • 2 tablespoon flour, all-purpose
  • 1/4 teaspoon cumin, ground
  • 1/4 teaspoon salt
  • 1/2 cup(s) milk, fat-free
  • 1 can(s) pepper(s), green chile, 4 ounces
  • 6 tortilla(s), flour, 7- or 8-inch
  • 1/2 cup(s) cheese, cheddar, reduced-fat
  • tomato(es), chopped or salsa (optional)
  • cilantro, (optional)

Preparation

1. In a large skillet, combine chicken, chicken broth, and black pepper. Bring to boiling; reduce heat. Cover and simmer for 12 to 14 minutes or until chicken is no longer pink. Drain well. When cool enough to handle, use 2 forks to shred chicken into bite-size pieces. (You should have about 1 1/2 cups shredded chicken.) Set aside.

2. If using fresh spinach, place spinach in a steamer basket over boiling water. Reduce heat. Cover and stem for 3 to 5 minutes or until tender. (Or in a covered medium saucepan, cook fresh spinach in a small amount of boiling water for 3 to 5 minutes.) Drain well.

3. In a large bowl, combine chicken, spinach, and the 2 tablespoons green onion; set aside. For sauce, in a small bowl, combine sour cream, yogurt, flour, cumin, and salt. Stir in milk and chile peppers. Divide sauce in half. Spoon one portion into a storage container; cover.

4. For filling, combine remaining portion of the sauce and the chicken-spinach mixture. Divide the filling among the tortillas. Roll up tortillas. Place, seam sides down, in a 2-quart rectangular baking dish.

5. Cover baking dish with foil. Chill baking dish and sauce in storage container for at least 4 hours or up to 24 hours.

6. To serve, preheat oven to 350°F. Spoon sauce from storage container over tortillas. Bake casserole, covered, for 20 minutes. Uncover and bake about 20 minutes more or until heated through. Sprinkle with cheese; let stand for 5 minutes. If desired, garnish with chopped tomato or salsa, green onions, and cilantro.

Nutritional Info (Per serving):
Calories: 243, Saturated Fat: 4g, Sodium: 441mg, Dietary Fiber: 1g, Total Fat: 8g, Carbs: 22g, Sugars: 4g, Cholesterol: 42mg, Protein: 18g
Exchanges: Vegetable: 1, Starch: 1, Lean Meat: 2, Fat: 1
Carb Choices: 1.5
Prep Time: 40 mins
Cook Time: 40 mins
Rest Time: 4 h 5 mins
Total Time: 1 h 20 mins
Recipe Source:
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The Healthy Bite - Caramelized Onion & White Bean Flatbread Recipe

Posted by kapnick on Aug 29, 2011 8:16:32 AM

This recipe uses mashed beans as a base rather than the usual tomato sauce or pesto. The delicious result is more protein and a very tasty pizza.

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Topics: Healthy Recipes - The Healthy Bite, Featured Posts

The Healthy Bite - Grilled Rosemary-Salmon Skewers

Posted by kapnick on Aug 18, 2011 8:47:47 AM

Grilled Rosemary-Salmon Skewers Recipe

Quick Info:

Servings
Prep Time: 20 mins
Cook Time: 6 mins
Total Time: 26 mins

Ingredients

  • 2 teaspoon rosemary, fresh, minced
  • 2 teaspoon extra-virgin olive oil
  • 2 clove(s) garlic, minced
  • 1 teaspoon lemon zest, freshly grated
  • 1 teaspoon lemon juice
  • 1/2 teaspoon salt, Kosher (or substitute Braggs amino soy product)
  • 1/4 teaspoon pepper, black ground
  • 1 pounds fish, salmon fillet, center-cut, skinned, cut into 1-inch cubes
  • 1 pint(s) tomato(es), cherry

Recipe Tip:

  • To oil the grill rack: oil a folded paper towel, hold it with tongs and rub it over the rack. (Don't use cooking spray on a hot grill.)
  • Make sure to buy omega-3 rich wild-caught salmon instead of farm raised.

Preparation

1. Preheat grill to medium-high. 

2. Combine rosemary, oil, garlic, lemon zest, lemon juice, salt and pepper in a medium bowl. Add salmon; toss to coat. Alternating the salmon and tomatoes, divide among eight 12-inch skewers.

3. Oil the grill rack (see Tip). Grill the skewers, carefully turning once, until the salmon is cooked through, 4 to 6 minutes total. Serve immediately.
Nutritional Info (Per serving):

 

Calories: 246, Saturated Fat: 3g, Sodium: 211mg, Dietary Fiber: 1g, Total Fat: 15g, Carbs: 4g, Cholesterol: 67mg, Protein: 23g 
Carb Choices: 0.5
Recipe Source:

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Topics: Healthy Recipes - The Healthy Bite, Featured Posts