Nutrition

Christmas Wreaths

32 Large Marshmellows (or bag of small marshmellows)
6 TBSP Butter or spread
1/2 TSP Vanilla
1 1/2 TSP Almond extract
1 TSP Green food coloring
4 C. corn flakes
(small cinnamon candy)
Melt butter and marshmellows in microwave in a large ceramic bowl. Stirring. Add Vanilla, Almond extract, and food coloring, and continue stirring. Add corn flakes and gently stir.ย  Place large spoon size amount of the mix on a wax sheet, and shape in a round circle, and shape like a small wreath. Add pieces of red candy.

๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น


Healthy Recipes For The Holidays:

Apple-Cranberry Casserole

4 C apples sliced
2 C raw cranberries
1 1/2 C white sugar
1/2 C water
Mix and place into baking dish.

Topping
1 stick melted butter (1/2 cup)
1 C brown sugar
1 1/2 C raw oatmeal
1/2 C flour (cornstarch or coconut flour)
1/2 C pean pieces (or walnuts)
Add melted butter/spread to dry mixture and toss until topping is crumbly and then spread over the top of the apple/cranberry mix. Bake for 1 hour at 350 degrees.
๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น

More Healthy Recipes:
Swedish Meatballs Gluten Free
I will sometimes add sliced mushrooms to the dish as well.

Lunch: Tuna Tortillas
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1 Package of Mission mini corn tortillas (I make 2 for me.)
1 Can of tuna
Add desired amount of mayonnaise
Add small spoon of salsa or picante sauce
Add pepper (and salt if desired)
Mix in small bowl, the tuna, mayonnaise and salsa. In a small frying pan, heat two mini corn tortillas for a couple of minutes on medium, then add a teaspoon or desired amount of tuna mix to half of the circle shape tortilla(as its heating in the pan). Take the other end of tortilla and fold on top of the tuna mix. You can turn the tortilla to heat up the other side if desired. Heat for just a few minutes, then its time to enjoy.
Add a few tortilla chips to your plate and a little small cup of salsa and enjoy your lunch.
Spice it up with small slices of avocado.

๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น

Delicious Nutritiousย Dinner Salad


Small wooden bowl
Torn pieces of washed iceberg lettuce
2-3 leaf pieces of green leaf lettuce
Sliced carrots
Sliced celery
Sliced cucumber pieces
Add small hand full of dried cranberries
Add slices of avocado
Add small amount of seeds or chopped walnuts
Top with extra virgin olive oil
Add Strawberries to spice up the flavor and Vitamin C in your Salad!20180615_175035

Lunchtime Salad:
Iceberg lettuce
Green leaf lettuce
Cucumber pieces
Cranberries
Seeds or Walnuts
Extra Virgin Olive Oil
Add tuna or canned chicken made with mayonnaise or
Add sliced hard boiled egg

๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น

Gluten Free Chocolate Chip Cookies with Coconut Flour

1/3 c. coconut flour
1/3 c. dark chocolate chips
2 eggs
1/4 c. virgin coconut oil
1/4 c. raw honey
1 tsp vanilla extract
pinch of sea salt

Mix wet ingredients together till smooth texture. Gradually add the flour into the mix, then lastly add the chocolate chips, and desire amount of walnuts.
Pre-heat oven to 350 degrees and bake each batch about 10-15 minutes. Makes about a dozen cookies – depending on the cookie size. I scoop approximately a teaspoon size amount onto baking sheet.

๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น

Healthy Eating * Seven Layer Casserole

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Gluten free, dairy free, peanut free, healthy & nutritious!
Here is the normal recipe, but I do change mine a little from time to time. I will leave out the corn and add a little more ground turkey meat. I also use ground turkey meat substituted for the ground beef. I also use organic or non-gmo tomato sauce.

1 cup uncooked rice
1 cup cooked or canned whole kernel corn
Salt and pepper as you like
2 cups or 1 15 oz. can tomato sauce
3/4 cup water or add a little more so it does not get dry while baking
Finely chopped onion
chopped green pepper
1 cup frozen or can green beans
3/4 pound of ground beef or turkey
1-3 slices bacon- cut pieces
Place rice and corn in baking pan or dish. Sprinkle with salt and pepper. Mix tomato sauce and water. Pour half the mixture over corn and rice. Add layers of onion, green pepper, green beans, then beef or turkey. Season with salt and pepper. Add rest of tomato sauce mixture. Top with bacon pieces. I use a cooking scissors to cut the pieces of bacon over the top of the mixture. Cover tightly, bake at 350 degrees F, for 50 min. to 1 hour. Then uncover for up to 10 minutes on broil (to bake the bacon on top). Keep an eye on it, so it does not over cook or burn on top.


pexels-photo-57042.jpegWhy Nuts Are Good For The Heart
Do you find yourself hungry many times during the day and not sure what snack to eat? One of the best snacks today are nuts. Nuts contain unsaturated fatty acids and other good nutrients. One of the ways that nuts may help with heart health, is that they may help reduce the LDL (Low Density Lipoprotein-Bad) cholesterol levels. Another reason is that they may reduce the risk of blood clots, and may improve the health of the lining of the arteries also. ย Read complete article here:

So, instead of having a piece of cake, donut, or cookie for your afternoon snack, why not take a handful of cashews or almonds and enjoy. Nuts contain these very beneficial ingredients:

Unsaturated fats
Omega 3 fatty acids
Fiber
Vitamin E
Plant sterols
L-Arginine

Enjoy these and many types of nuts to improve the health of your heart today!
Almonds
Walnuts
Cashews
Pistachios
Brazilian Nuts
And many other nuts

๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น

Light nutritional protein packed lunch salad!

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Avocado Tuna Cucumber salad.

Enjoy this dish that contains plenty of protein, potassium, vitamin C, and tons of flavor!

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Make this dish according to how much you wish to make.
1/2 sliced cucumber
1 can of tuna
1/2 C. Olive Oil
1/2 bunch of cut cilantro
1 avacado
1/4 sliced purple onion
pinch of pepper, and salt
Fresh squeezed tsp of lemon

๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น

Breaking Down The Process of Digestion:

Do you ever wonder what happens to the food you put into your mouth after you ingest it? Where does that food go? How does the food / fuel get to your muscles and used for energy? ย  The process can be quite complex, but is explained in simple terms by Untamedscience.com. The author breaks down the process and groups the process into four categories:

Ingestion
Digestion
Breakdown
Excretion

He also describes the path of food upon entry from mouth to anus. Almost taking you on a journey within your own body. One could say the process of digestion starts prepping with just simply seeing and smelling food as the salivary glands are triggered by these senses. The teeth play a big part in the beginning process of digestion by breaking down the food; along with the aid of saliva. Together with this teeth breakdown and saliva chemical breakdown, your conscious mind and nervous system, and food is moved by the movements of small muscles down the esophagus and onward. Read full article here:

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