GORECESS FEATURED RECIPE: MARINATED FETA & OLIVES APPETIZER

Brought to us by Michelle Eichas, Dietitian and Health Coach at Exceed Fitness, this marinated feta and olives appetizer is a great low-calorie, easy-to-make hors d’oeuvre to serve your guests or bring to a cocktail party…and can even be made in advance!

Ingredients

1 cup sliced pitted olives, such as Kalamata or mixed Greek
1/2 cup diced feta cheese, preferably reduced-fat
2 tablespoons extra-virgin olive oil
Zest and juice of 1 lemon
2 cloves garlic, sliced
1 teaspoon chopped fresh rosemary
Pinch of crushed red pepper
Freshly ground pepper to taste

Preparation

1. Combine olives, feta, oil, lemon zest and juice, garlic, rosemary, crushed red pepper and black pepper in a medium bowl.
2. Serve on whole wheat Crackers of choice, crostinis or any other way that you’d like!!

* Make Ahead Tip: Cover and refrigerate for up to 1 day.

Nutrition

Per 2-tablespoon serving:
73 calories
7 g fat ( 2 g sat , 4 g mono )
6 mg cholesterol; 2 g carbohydrates
0 g added sugars
1 g protein
0 g fiber
263 mg sodium
14 mg potassium

way to bring healthy food to school, working in child care settings, hospitals, municipalities, and your home

Healthy Recipes and Cooking

Tasty healthy recipes are one way to bring healthy foods into schools, worksites, child care settings, hospitals, municipalities, and your home. Research shows that when healthy food is tasty, available, and affordable people are more likely to eat better.

Quantity Recipes

The quantity-recipe resources listed below provide nutrient analyses and feature whole grains, fruits, vegetables, and beans.

• The NH-developed Fruit and Veggie Quantity Cookbook, Revised Edition and its fact sheet/order form
  • All 31 tasty recipes have been tested and revised for use in your School Lunch Program (SLP), School Breakfast Program (SBP), child care setting, camp, worksite or college cafeteria, congregate meal site, or restaurant.
  • Recipes serve 25, 50, and 100.
  • Family-size recipes (in appendix) are ready-to-copy and share.
  • Taste-test survey forms are in appendix.
  • Recipes are low in fat, saturated fat, sodium, added sugars; no trans fats.
  • Quantity recipes (in USDA recipe format) identify:
    • USDA commodity fruits, vegetables, and beans
    • USDA Child Nutrition Program Food Components (used in SLP, SBP, and CACFP)
    • Nutrients per serving
    • Prep time
• Leap of Taste offers recipes, shopping lists, and 4-week cycle menus for each season. Each recipe includes a nutrient assessment and identifies the Child and Adult Care Food Program (CACFP) Food Components.
• The Lunchbox – Healthy Tools to Help All Schools provides quantity recipes with nutrient analyses, a menu cycle builder, and production reports.
• Recipes for Healthy Kids has 15 kid-friendly recipes – five each for whole grains, orange/dark-green veggies, and bean/peas – developed by teams of school nutrition professionals, chefs, students, parents and community members. The project involved Let's Move!, the U.S. Department of Agriculture (USDA), the American Culinary Federation, and White House chefs.
• Recipes from Sebastian's Café, the cafeteria at the Harvard School of Public Health provides 12 quantity and family size recipes (six soups and six entrées)

Family-Size Recipes

• CDC Recipe Cards for Kids and Adults
• Freezees frozen fruit pops for a hot summer day
• Fruit and Veggie Recipes 10 tasty and healthy recipes with photos
• Keep the Beat: Heart Healthy Recipes is a 146-page National Heart, Lung, and Blood Institute cookbook with flavorful recipes low in saturated fat, cholesterol, total fat, and sodium.
• More Fruit and Veggie Recipes 13 simple recipes

Searchable Databases

• Fruit and Vegetable Nutrition Database and Video Center
• Fruits and Veggies – More Matters® Recipes
• Produce for a Better Health Foundation Recipes

Adobe Acrobat Reader format. You can download a free reader from Adobe.

How To Build Muscle Faster

Build muscle faster

Thai beef on multigrain bread
Lean beef packs a hefty punch of iron, zinc and creatine – all nutrients that support muscle-growth. Plus, multigrain bread provides a steady supply of energy and replaces lost glycogen after exercise. Tuck in 45min before your workout to power your session.
Method
1) Marinate a 120g lean sirloin steak in 1tbsp each of fish sauce and soy sauce. Sear on both sides and pan fry for 5-6min. Slice, thinly.
2) Toast your bread and top with spinach, tomato and the beef.
Nutritional Information: 325kcal, Protein 35.3g, Carbs 29.7g, Total Fat 7.1g, Sat Fat 2.8g

Healthy Recipes For Our Life

Healthy Recipes

Enjoy our best healthy recipes and ideas for breakfast, dinner, and dessert. If you're like most people, you probably want to eat better, but you want food to taste good, too. With a little planning and irresistible recipes, the two actually go together hand in hand. Start your day with our healthy breakfast ideas; you'll score with smoothies and lower-calorie alternatives such as muffins, which are great for breakfast-on-the-go. Don't head for the drive-thru line when noon approaches; instead, make one of our healthy lunches to tote with you to the office. Kick your afternoon snack cravings with hundreds of snack recipes and ideas to keep you on track. The biggest excuse for not eating healthy is not having time to cook. With our superfast 7-ingredient or fewer recipes and 25-minute dinners, there's always time for a delicious, healthful meal. If you're on a more restricted diet, such as low-sodium, low-cholesterol, heart-healthy, or diabetic, you'll enjoy our healthier cooking ideas and recipes tailored to your specific needs.