Stay Healthy Grilled Salmon and Green Sides

YOU CAN MAKE THIS IN 30 MINUTES

Hi Readers!!!

Do you want to try this absolutely easy to make meal power packed with all the protein, omega 3 fatty acids, fiber, and antioxidants that your body needs. Fire up the outdoor gas grill to medium/high heat and let's get cooking a Stay Healthy Meal!!!

Stay Healthy Grilled Salmon and Green Sides

Nice Cut of Salmon (a portion will be the size of your palm)

Lemon

Fresh Rosemary

Garlic Cloves

Fresh Basil

Place the Salmon onto a piece of heavy duty foil creating sides to hold any juices and spices. Squeeze fresh lemon juice over the fish. Finely chop 2-3 garlic cloves and sprinkle on top, strip the fresh basil and sprinkle over the fish, followed with the fresh chopped basil leaves. If you do not have fresh rosemary and basil, feel free to use jarred spice. Carefully place your foiled creation onto the prepared grill and cook for 20-25 minutes.

The Greens

1lb Brussel Sprouts

1 to 2 tbsp REAL butter or Extra Virgin Olive Oil

Parmesan Cheese (very light dusting)

In a large pot, bring water to a boil. Wash and drain brussel sprouts. Carefully pour into boiling water and let cook until fork tender, about 10 minutes. Drain off the water, and add the 1-2 tbsp real butter, or olive oil and lightly dust with Parmesan cheese. Stir and set aside.

Spinach Apple Salad

Fresh baby spinach leaves

1 Fuji apple diced

1 handful crumbled walnuts

1 handful Craisins (dried cranberries)

2 tbsp Extra Virgin Olive Oil

Balsamic Vinegar to your liking

Dried Oregano Leaves

Dried Sweet Basil Leaves

Ground Thyme

Ground Sage

In a large bowl place the baby spinach leaves, add chopped apple, handful of crumbled walnuts, and Craisins. In a separate cup stir together Olive Oil, balsamic vinegar, oregano, basil, thyme and sage. Pour dressing over the salad and toss until all ingredients are well coated.

Now create a beautiful plate filled with color, texture, and fabulous tastes that you will feel good eating, and satisfied that you MADE THIS. Dinner just does not get any better....Let me know how it turned out!!!

Stay Healthy!!!

Darla Benfield, LCPT, LCMT

http://www.stayhealthyfitness.com/

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Omega Muffins Featured in Natural Muscle Magazine!!!

Hi Readers.....

I just wanted to share the news that the fabulous Omega Muffins are featured in the October issue of Natural Muscle Magazine. Celebrate with me by making a batch today and spread the Stay Healthy Lifestyle!!!!

http://viewer.zmags.com/publication/551843a3#/551843a3/55

Yipee!!!!

Stay Healthy!!!
Darla:)

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Stay Healthy Pizza.....It's Pizza Time and It's OHHHH So GOOD!!!!

YOU CAN MAKE THIS!!!!!

Hi Readers.....Just let me share that I am so excited to create and get these recipes to you. Join me being creative in the kitchen and knowing that there is no such thing as a mistake or perfection when letting yourself experience the touch, smell, and best of ALL...the taste of healthy food. I enjoy putting on fun music and singing away while I put together my meal.....life is just too short not to, and if you have a significant other to have a cooking party with....all the better:) So grab your ingredients, put on some music, and have fun with me in the kitchen.....let's go!!!!

Stay Healthy Pizza!!!

The Do Ahead Stuff.....

1 Seasoned and Grilled Boneless/Skinless Chicken Breast ( I marinate mine in Yoshida Gourmet Sauce, sprinkle with rosemary, sage, thyme, basil, bay leaves, and crushed red pepper and cook in a covered skillet and adding enough water to steam it during cooking process about 20 min)....If you are in a hurry, you can purchase seasoned boneless/skinless grilled chicken already cooked and ready to go.

1 or 2 whole roasted garlic cloves ( prepare by removing skin, cutting off tips to expose garlic, drizzle with olive oil making sure every clove is covered and even rub the oil into every inch of the clove, place face down in a muffin tin, cover in foil and bake at 350 oven for 30-35 minutes)...If you are in a hurry, purchase jarred minced garlic

Preheat oven to 350 or 400 (depends on oven)

Ingredients

2 Tandori Naan whole grain flat (bread native to India)....this makes a fabulous crust!!!

1 or 2 roasted garlic cloves, precooked as above or jarred

Pasta sauce (your fav in a jar )...I add crushed red pepper, basil, and bay leaf flakes to mine

1 bag shredded Italian blend cheese (optional)

Fresh Spinach Leaves (A bag of baby spinach salad works great)

1 boneless/skinless chicken breast, precooked as above or packaged, chopped

Red and yellow bell pepper (chop and grill on stove top in olive oil only until a bit roasted)

1 bag Sun Dried tomatoes

Fresh chopped green onion

Fresh chopped red onion

Jalapenos (optional)....I love to add a kick to mine


Let's Layer!!!

Place 2 Nan breads on your clean counter top, rub garlic clove into the bread until well covered, spread an even amount of sauce over each bread (I like a light to medium sauce coverage), sprinkle lightly with cheese blend or NONE at ALL (your call), cover the breads with spinach leaves (do not be shy...they shrink up), sprinkle each bread with cooked chicken breast, add grilled chopped peppers, add sun dried tomatoes (I love lots of these), sprinkle on the fresh green onion (do not be shy...they shrink up too), add fresh chopped red onions, and if you want the kick...add the jalapenos.





Bake directly on your oven rack in preheated oven for about 20 minutes...watch them about 15 minutes into the cooking process as not to burn the crust. Remove and let sit for about 5 minutes. Take your time and really savor the flavor of your creation.......


Stay Healthy!!!!

Darla:)

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Stay Healthy Fish Tacos...Make in 20...no kidding

YOU CAN MAKE THIS IN 20 MINUTES!!!!

Hi Readers.....Ok let me just share that this recipe is OH so simple good. So....grab your can of albacore tuna in water and favorite can of beans....and meet me in the kitchen:)

Ingredients:

1 can albacore tuna in water (drained)

1 15 oz can of beans of your choice (black, pinto, veggie refries for example) drain off water

Your favorite Salsa

1 package of taco seasoning (will use this to taste)

Crushed Red Pepper (also use this to taste)

1 Jar of sliced jalapeno peppers (the juice is wonderful to add to the fish)

1 Red pepper, chopped

1 Green pepper, chopped

1 Red onion, chopped (some will be cooked with peppers, and save a bit for fresh topping)

1 Avocado (sliced and quartered for fresh topping)

1 Small Bag shredded cabbage (another fab fresh topping)

Fat Free Sour Cream (optional, but I love it on mine)

La Tortilla Factory Hand Made Style Corn Tortillas (Chipotle Flavor is the Bomb!)

Heat a large skillet and spray with PAM. Chop the peppers and onion and add to the skillet. Sprinkle a little taco seasoning over the vegies, cook and fork stir until the peppers look a bit roasted and onions release juices. I am a taster at this point...so go right ahead and check the flavor and see if it is to your liking. Pour the pepper/onion mixture into a bowl and cover with a foil to keep warm. In the same heated pan, you will be splitting the pan in 1/2...tuna on one side and beans on the other (multi tasking here). Add your drained tuna on one side and begin forking apart. Add the beans on the other side. If they mix a bit...no big deal...all is good in the kitchen. Pour a bit of salsa over the tuna and sprinkle with a bit of taco seasoning mix and crushed red pepper, add a bit of jalapeno juice from the jar, and combine all the flavors. Again, taste test to see if the fish is to your liking...I like mine spicy...but everyone is different. On the bean side, add a bit of salsa to the beans and keep stirring to heat through. I sometimes add a bit of the taco seasoning mix to the beans as well. Once everything is heated through...we are ready to build. Heat a griddle prepared with PAM to warm the tortillas. Have ready your sliced avocado, remaining onion, bag of shredded red cabbage, fat free sour cream, and jalapenos (optional). Remove heated tortillas from the griddle and start building this healthy taco....fish and beans first, add cooked pepper and onions, a dab of fat free sour cream (optional), fresh chopped onion, jalapenos, shredded red cabbage and avocado. This will be messy good!!!! Have a fork on standby to not miss what drops on your plate. Let me know how you like these....this is absolutely one of my favorite meals and no kidding, I make it in 20 minutes. Less if you make it with a friend:)

Stay Healthy!!!!

Darla:)

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Stay Healthy Omega Bran Muffins

Hi Readers....Check These Out!!!!

I have created a MUST BAKE for you and they are absolutely delicious, moist, and contain the very important nutrients we should all be consuming on a daily basis. These power packed tasty treats house the fabulous Omega 3 fatty acids proven to reduce the risk of heart disease and high blood pressure just to name a couple of the many health benefits. Did you know you should include 25-38 grams of fiber daily??? The protein is an added boost. This muffin has it all....I guarantee you will enjoy starting your day with this healthy and tasty meal....I must admit...I sometimes have 2 per day...one for breakfast and a fabulous afternoon treat:)...they are THAT GOOD!!! Pass along to friends and family.....you will be glad you did:)

Stay Healthy Omega Bran Muffins

1 cup Old Fashioned Oats (grind or blend to flour consistency)

1/2 cup vanilla whey protein

3/4 cup flax meal

3/4 cup oat bran

1 cup brown sugar

2 tsp baking soda

1 tsp baking powder

1/2 tsp salt (optional...I leave it out)

2 tsp cinnamon

1 1/2 cup shredded carrot (wash 1 large carrot, leave skin on, and grate to shredded)

2 medium apples (peeled and grate to shredded)

1 cup chopped walnuts

3/4 cup light vanilla soy milk (yes you can use regular n/f or skim milk)

2 eggs beaten

1 tsp vanilla

Preheat oven to 350 degrees. Prepare muffin pans with a nonstick cook spray or use paper liners. This recipe does not require a mixer....simple and delicious!!!

Mix together the ground oatmeal, protein powder, flax meal, oat bran, brown sugar, baking soda, baking powder, salt, and cinnamon, set aside. Mix grated carrot and apples into the dry mixture with a spoon until well combined. The mixture will be very thick moist. Stir in walnuts. In a separate bowl, beat eggs, vanilla and milk together. Pour this mix over the prepared ingredients, and stir until well combined. Fill muffin cups 3/4 full (sometimes I take it all the way to the top). Bake at 350 degrees for 15-20 minutes. I find that darker pans cook faster and the product will be done at the 15 minute timer. This recipe yields 12 power packed muffins!!!

Enjoy and Stay Healthy!!!!

Darla;)

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A Fistful of Blueberry Pancakes

YOU CAN MAKE THIS!!!!

Good Morning Readers!

This morning I am powering up the pancake recipe by adding 2 fistfuls of blueberries. As you know I am on a mission to show that eating healthy is easy and fun....

Before we begin, did you know that the blueberry is the #1 most powerful antioxidant? What does that mean for you and me.....by incorporating blueberries into our daily nutrition plan, we are protecting our bodies from a multitude of health issues to include heart disease and cancer, and in addition slowing the aging process...now who does not want that? So let's get cooking.....

Have ready your griddle, spray with PAM, heat on low, otherwise your pancakes will cook too fast on the outside and be gooey on the inside, and a bowl. Nothing fancy....my tools here are a bowl, a fork, and a stirring spoon for mixing.

You Will Need:

1 very (turning brown) ripe banana

1 whole egg

1/2 tsp vanilla

1/2 cup old fashion rolled oats

1 scoop whey vanilla protein

1/2 tsp baking powder

1/2 tbsp flax meal

1/2 tbsp wheat germ

1/2 tbsp oat bran

Vanilla soy milk (yes you can use n/f milk instead)

2 Large fistfuls of blueberries

1 Handful of blueberries to sprinkle on top

In your bowl, smash ripe banana with your fork until it stirs well and juices release, add your whole egg and fork stir into banana until well combined, add 1/2 tsp vanilla and stir again. Put the oats in your electric blender and grind until flour consistency and add to the wet ingredients in the bowl, add your vanilla protein powder, the flax meal, wheat germ, and oat bran, and stir well. The mix will be thick at this point. Add just enough soy milk to make the mixture pourable (careful not to make runny), so add a bit, stir and check. I like my mixture a bit "thick pourable". Now add the 2 fistfuls of blueberries and gently stir into the mixture. Pour 2 equal amounts of batter onto your prepared griddle, cook on one side a few minutes, (check for color by gently lifting an edge), if to your liking, flip over and cook the rest of the way. This recipe makes two large pancakes. Place one pancake on your plate and sprinkle with a few blueberries. I sometimes drizzle a little honey across the top. I eat one and save one for the next morning so I do not have to cook. Really, this only takes about 10 minutes to throw together....you will be done before your tea or coffee is done brewing. Also, a time saver since you have an extra that you can have tomorrow, or for a snack later.

Let me know what you think of this Power Pumped Blueberry Version???

Stay Healthy!!!
Darla:)

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Stay Healthy Oat Protein Cookies...YUMMMMM

Why Buy Them When You Can Bake Them!!!!

In today's economy where health bars/cookies can be anywhere from .88 cents to over $3.00, it is so worth a little bit of time to save sooooo much money. Even at .88 cents, your investment in the health bar/cookie is almost $20.00 per month if consumed daily. Also, being creative in the kitchen is so much fun, a fabulous stress relief, and you can involve your family and friends in the adventure. There is nothing better than a sample of a fresh cookie right from the oven...I think we can all agree on that. A fabulous note...you are in control of what you are consuming and even understand what you are eating. No lengthy food labels where words that seem to not exist in Websters ever venture into self baked healthy goods. The fats and sugars have been greatly reduced in this recipe, as well as any empty calorie white product ingredients. Guilt free enjoyment awaits the first batch out of the oven:) and the perfect power snack that you can carry with you on the go, giving no excuse to not fuel that body!!! Now let's get started.....

Stay Healthy Oat Protein Cookies

Created by Darla Benfield

6 Tbsp "Real" butter @ room temp (no margarine...fake chemicals)

2/3 cup vanilla fat free yogurt

1 1/2 cup brown sugar

1 whole egg

1 Tbsp Pure Vanilla Extract

2 1/2 cups ground old fashioned rolled oats

1 cup vanilla whey protein powder (I have not tried this with a soy product)

3 cups old fashioned rolled oats

1 1/2 tsp baking soda

2 large handfuls of Craisins (dried cranberries)

1 large handful flaked coconut

1 12 oz bag semi sweet chocolate chips or white chocolate chips (you may choose to use 1/2 bag)

Preset oven temperature to 300 degrees. Have ready a cookie sheet and line with parchment paper. If no paper, then spray the cookie sheet with PAM. I personally like easy clean up by tossing the paper when I am done.

Dry Ingredients:

Place oats in your blender, and grind until flour consistency and until you reach 2 1/2 cups in a separate mixing bowl. Add the 1 cup of vanilla protein powder, and 1 1/2 tsp baking soda.

Wet Ingredients:

Place soft butter in your mixer bowl, along with vanilla yogurt and cream together. Add the brown sugar and continue to blend until creamy. Add the egg, and continue to mix thoroughly. Add the pure vanilla extract, and continue to cream together.

Together:
Time to add the dry ingredients to the wet ingredients. Slow the mixer down, and slowly pour the dry ingredients into the wet ingredients until thoroughly combined. Now, add 3 cups old fashioned rolled oats, mix; add the coconut and mix; add the Craisins and mix; and lastly add the chocolate chips and mix slowly. You should have a wonderful cookie dough ready for baking at this point.

I use a large tablespoon to make large cookies. This recipe will create 20 large cookies or approx 80 tsp size.

Scoop a large tablespoon of the dough onto your prepared cookies sheet and continue this process until the sheet is full. Place in your pre-heated oven and bake between 15-18 minutes. Be careful not to overcook these, as they will be dry. There should be a slight give to touch the top of the cookie in the oven and only very little browning. They will continue to cook on the sheet when you remove them from the oven. Transfer to a cooling rack and repeat the baking process until all the dough is used. Don't forget to lick the bowl:)

Enjoy and Stay Healthy!!!
Darla Benfield, LCPT, LCMT

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