Honey Mustard Dressing
-4 TBS light flavored oil
-3 TBS prepared yellow mustard (no sugar)
-3 TBS raw, local honey
-1-2 TBS raw apple cider vinegar (to taste)
(If too think add 1 TBS of water at a time until desired consistency is reached)
When veggies are done, drizzle with Honey-Mustard Dressing and top with almonds and small handful of dried cranberries.
This salad is a great way to spice up garden veggies. The recipe includes the veggies that I chose for this particular dish, but feel free to experiment!
Fresh Green Beans
Olive or Coconut Oil
Roast vegetables with oil in 425 degree oven for 20-22 min. (Beets may take a bit longer)
While vegetables are roasting chop small to medium handful of roasted almonds and set aside. Prepare dressing.
When fat-free products started emerging on the marketplace, many consumers cut out fats from their diet entirely and loaded up on fat-free items. Unfortunately, many companies that removed fats from their products added sugar to maintain flavor. Needless to say, fats have been a confusing topic over the past couple decades. There are different kinds of fats, some are essentials and others should be avoided entirely. Let me give you the skinny on fats.
1. The body absolutely, positively needs healthy fats - every day. Materials that make up fats are used around our nerves and in the brain to make hormones. Healthy fats give us energy, help us think and maintain coordination.
2. Omega-3 fatty acids benefit the brain, help with blood lipids and help decrease stroke and heart disease risk. Check out my favorite source of Omegas here.
3. Eating healthy fats does NOT make you fat. In fact, it actually can help with weight loss.
4. Low-fat products CAN make you gain weight. Many products that have removed fat compensate by adding sugar to make the product flavorful. Here are 147 ways sugar ruins your health.
Types of Fat
Saturated Fats & Trans-fatty acid - Both saturated and trans fats are considered the least healthy fats and potentially increase risk of heart disease. The general recommendation is to limit consumption of red meats and butter. Both raise 'bad' (LDL) cholesterol in the blood. Trans fats also decrease the 'good' (HDL) cholesterol in the blood. This leads to plaque buildup in arteries and increased risk of heart disease.
Foods high in saturated fats: Animal fats (the fat on meat and skin from poultry, beef, pork), and full fat dairy products (like butter, milk, cheese and cream).
Foods high in trans fats: Partially hydrogenated vegetable oils (if listed as an ingredient avoid entirely), processed foods and baked goods such as cookies, cakes and biscuits. Some trans-fats also occur in beef, lamb, butterfat and dairy.
Monounsaturated and Polyunsaturated Fats - Necessary fats for good health. Both raise 'good' (HDL) cholesterol and lower 'bad' (LDL) cholesterol. Polyunsaturated fats are considered anti-inflammatory and are associated with lower risk of death.
Foods that contain monounsaturated and polyunsaturated fats: Avocados, olives, olive oil, nuts, sunflower oil and seeds, flax seed and oil, walnuts, soybean oil, salmon, sardines, herring, trout, fresh tuna, halibut, sablefish, mackerel, vegetables high in oleic-acid.
Tips to Reduce Saturated and Trans-Fat Consumption
-Eat lean meats (trim any visible fat off meat and remove skin from chicken) and limit red meat consumption
-Limit intake of fatty processed meats such as sausages, hot dogs and delicatessen meats (salami). These foods also tend to be high in added sodium.
-Limit intake of snack foods such as potato crisps, corn chips and chocolate.
-Limit intake of fast foods such as pies, pastries, pizza, hamburgers and creamy pasta dishes.
-When possible, make your own: salad dressings, peanut and nut butters, salsas, pasta dressings, vegetable dishes, etc.
-Grill, bake, steam or poach food instead of frying or roasting.
Who doesn't enjoy a good chicken salad? Unfortunately many store bought chicken salads are packed full of unhealthy ingredients. This is a super simple sugar and mayo free recipe.
6 chicken breasts
1 gala apple
juice from 1 lime
3 TBS apple cider vinegar
1 15oz can water chestnuts
3 celery sticks, chopped
2 1/2 C. chopped grapes
3/4 C. chopped walnuts
2 TBS curry powder
little bit of pepper
8 heaping spoonfuls Vegenaise (about 14oz)
2 TBS raw local honey
Serving Size: about 18. This made a real big batch, cut in half to make a smaller batch.
Preheat oven to 350. Put chicken in baking dish with 1" water. Cover and bake for 50-60min
In big bowl combine: apple, lime juice and apple cider vinegar. Stir well. Add grapes, walnuts, celery, water chestnuts, curry powder, pepper, Vegenaise and honey.
Serving suggestions: on sprouted grain bread, on spinach wraps, on leafy green salad.
This dip is my summer go-to. Not only is this dip packed full of protein and is the perfect summer treat, but black beans have many health benefits. They are high in fiber and antioxidants which help slim the waistline and may aid in disease prevention. Here are some other health benefits you may not know about black beans:
Good source of cholesterol lowering fiber. These beans are an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia because the bean's high fiber content prevents blood sugar levels from rising too rapidly after a meal and helps lower cholesterol. Black beans have a low glycemic index rating.
Help detox sulfites from the body. Molybdenum, a trace mineral found in black beans, is essential in detoxing the preservative sulfite.
Jam packed with antioxidants. According to the Journal of Agriculture and Food Chemistry, black beans are as rich in antioxidants as grapes, blueberries and cranberries.
Bursting with protein at 15g per cup but without the saturated fat found in red meat.
Full of phytonutrients.
Recommended by a variety of health organizations including the World Health Organization, American Diabetes Association and American Cancer Society. Black beans are also recommended in the dietary guidelines of the U.S. Department of Agriculture and the U.S. Department of Health and Human Services. Read more about the recommended consumption of black beans here.
All in all - black beans are a great addition to your diet. I hope you enjoy this dip as much as I do!
FitBritt's Black Bean Dip
2 cans black beans -drained (or about 30 oz cooked black beans)
1 small can diced chili peppers (about 1/8 cup diced raw)
2 TBS Apple Cider Vinegar or Red Wine Vinegar
2 tsp chili powder
2 tsp cumin
1 tsp onion powder
1 tsp garlic powder
1 tsp hot sauce
black pepper to taste
Put all in food processor or blender until desired consistency is achieved. Store in refrigerator. Serve with black bean/quinoa chips or veggies such as cucumbers, peppers, carrots or celery. Can also use on tacos or with other Mexican inspired dishes.