Tag: healthy recipes

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Easy-Prep Healthy Snacks

When it comes to snacking it is easy to just grab whatever is available and quick to eat when you need something to hold you over until your next meal. Instead of grabbing a processed snack full of sugar and salt, snack prepping could save a lot of calories and be better for your body. Here are some snacks you can prepare ahead of time that are easy to put together. 

Berries and Yogurt 

A popular snack that is full of protein and natural sugars is that of greek yogurt and berries. You can prep this in minutes and have it sit overnight. The berries give the yogurt a bit of flavor that you would not get from just plain yogurt. As well as all the protein found in this snack, your appetite will be fulfilled. 

Turkey Roll Ups 

Cold cuts are a great snack that people may not have thought of since they are thought of as lunch. To prepare these snacks take a piece of cheese and turkey and roll them up together. If you want to add something else for a bit of flavor or try some different veggies to see how you like it. You can also prepare this and leave it in the fridge for when you are ready. 

Goat Cheese Dip 

This is a quick and simple recipe you can prep and grab whenever you want to snack. You can use it with Triscuits, carrots, celery or put it on chicken. All you need is a log of goat cheese, one tablespoon of basil pesto and two teaspoons of olive oil. Once you combine you can store it for four days as you snack on it from time to time. 

Try some of these recipes in the future before you want to snack so you will have them all ready and prepped! 

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

 

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Healthy Sweet Treats for Summer

Even though summer is a great time for ice cream, there are alternatives to swap out a heavy ice cream for a sweet, light treat. These healthier snacks will satisfy your sweet tooth, cool you off and make you feel full so don’t have to keep grazing. Try some of the following recipes if you are looking for something different this summer. 

 

Layered Watermelon Ice Pops

These ice pops combine two summer favorites. Watermelon is a summer staple and a great flavor for summer treats. These ice pops contain avocado, chocolate chips and watermelon making them look exactly like a slice. Not only is it something different to try, but it’s also visually pleasing. Each ice pop only has 173 calories and you can find the recipe here.

 

Strawberry Frozen Yogurt 

There is nothing like a sweet and tart like frozen yogurt, and imagine making it at home. By taking some strawberries, vanilla, greek yogurt and a splash of rum, you will be able to learn to make something new and different. So on a nice hot day, you can enjoy your homemade frozen yogurt and cool yourself off. Each serving of this frozen dessert is 125 calories, check out the recipe. 

 

Apricot Dessert Bruschetta 

If you are looking to impress people with a different kind of dessert, this is the one for you. At each piece containing 77 calories, there really is nothing like it. You will need dried apricots, apricot nectar, and preserves. This is definitely a treat most people do not think about making, but it is definitely worth trying! Don’t forget to top it off with almonds if you’d like and see what you think about this dessert. 

 

It can be easy to fall into the same snacking routines. For this summer, try something different as you lounge outside. These three recipes are a great way to change up what you eat, while satisfying the need for something sweet and cool. Share with company and friends when they come to visit you, or bring to a barbeque! 

 

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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6 Heart Healthy Breakfasts

woman eating oatmeal for breakfast while she reads a book and sips tea

Many say that breakfast is the most important meal of the day, but did you also know it may help keep your heart in good health? Harvard Health explains how eating a breakfast full of whole grains can reduce your risk for having a heart attack, stroke, type 2 diabetes and heart failure. With that in mind, here are six heart-healthy breakfast options for you to try at home!

  1. High-fiber, Whole-grain Cereal with Sliced Fruit
    Prepare the cereal then add sliced banana, strawberries, or any fruit of your choice.
  2. Oatmeal Topped with Fruit and Nuts
    Prepare oatmeal and add your choice of fruit and nuts. You can use blueberries with walnuts, strawberries with almonds, or anything combination you can think of!
  3. Banana and Date Smoothie
    In a blender, add a ripe banana, dried dates, and your choice of milk. For added taste, put in a spoon of peanut butter.
  4. Sweet Potato with Greek Yogurt, Apples, and Maple Syrup
    Cook the sweet potato in the oven or if you are in a rush, pop it in the microwave until tender. Cut up the sweet potato and add Greek yogurt, apples and maple syrup to the top.
  5. Bacon, Lettuce and Tomato Quinoa Bowl
    Prepare quinoa and top it with bacon pieces, your choice of lettuce, and cherry tomatoes. You can add an avocado for healthy fats and added flavor.
  6. Whole Wheat Banana and Oatmeal Pancakes
    Prepare the whole wheat pancakes either by using a mix, or if you have time, try making them from scratch! Combine the pancake batter with sliced banana and a ½ cup of old-fashioned oats mixed in.

Dr. Barbara Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.