Almond-Flax Crusted Chicken

Marinate the chicken in all ingredients, except the almond meal and flax, anywhere from 1–24 hours prior to making the dish to enhance the flavor or prepare the dish in advance.







Ingredients:
4 five-oz. chicken breasts
½ c. almond meal
3 tbsp. ground flax
1 tbsp. olive oil
1 tbsp. almond butter
1 tsp. lemon juice
1 tsp. sea salt
Pinch cayenne pepper
1 tsp. fresh parsley
¼ tsp. paprika
1 tsp. fresh thyme
1 tbsp. fresh onion, finely chopped

Instructions: 
Pre-heat oven to 350 degrees.
Rinse the chicken and pat dry with paper towel. Take the chicken pieces and pound them evenly flat across the breast using a kitchen mallet or other heavy kitchen utensil.
Pour almond meal and flax into a small bowl and stir to mix evenly.
In another small bowl combine the olive oil, almond butter, lemon juice, and all spices and herbs. Mix in small food processor or by hand. Once combined add the chicken breasts to this mixture.
Remove chicken breasts from marinade bowl and place on baking tray. Sprinkle half of the almond/flax mixture evenly across one side of all 4 chicken breasts. Pat each chicken piece with hand to better adhere the “crust” to the chicken. Carefully turn over each chicken piece and repeat process using the remaining half of the almond/flax mixture on the other side of the 4 chicken breasts.
Place tray with crusted chicken in center of the oven and bake for 20–30 minutes or until an instant read thermometer reaches 168 degrees on the thickest part of the chicken.

• 

Artichoke Hearts with Caramelized Onions and Herb Dressing

Ingredients:


2 cups red onion
2 cups yellow onion
1 can (9 ounces) artichoke hearts
4 tbsp olive oil
4 garlic cloves, minced
¼ tsp red pepper flakes
¼ tsp paprika
½ tsp fresh parsley
½ tsp fresh tarragon
2 tbsp lemon juice

Instructions:


Preheat oven to 350 degrees.
Julienne the red and yellow onions.
Drain and rinse the artichokes. Combine artichokes with 2 tbsp of olive oil, minced garlic, and spices in a bowl. Spread out mixture onto a sheet pan and bake for 35 minutes at 350 degrees, artichokes will be slightly soft and browned—do not burn.
On medium heat, in a sauté pan, heat the remaining 2 tbsp of olive oil. Add the red and yellow onions and sauté on medium for 5–6 minutes. When the onions start to brown, reduce the heat and cook for an additional 15–20 minutes, stir as needed to keep from burning. Once the onions are caramelized, stir in the lemon juice and cook until the liquid is evaporated. Do not burn the onions.
In a large bowl, combine the roasted artichokes and caramelized onion mixture. Gently mix until everything is evenly combined

Marinated Garden Lentil Salad Pita

Ingredients

• 1/2 cup canned lentils, rinsed and drained
• 1/4 cup chopped carrots
• 1/4 cup chopped celery
• 1/4 cup chopped red bell pepper
• 3 tablespoons balsamic salad dressing
• 1 whole-wheat pita pocket (61/2-inch), cut in half

Directions

Make it:

Combine lentils, carrots, celery and pepper with salad dressing. Fill pita with mixture.

Spaghetti Squash with Balsamic Beans

Ingredients

• 1 medium spaghetti squash (2-1/2 to 3 pounds), halved and seeded
• 1 10 ounce package frozen baby Lima beans
• 1 15 ounce can red kidney beans, rinsed and drained
• 1/2 7 ounce jar (1/2 cup) roasted red sweet peppers, rinsed, drained, and cut into short strips
• 1/2 teaspoon salt
• 1/4 cup balsamic vinegar
• 3 tablespoons olive oil
• 1 tablespoon honey mustard
• 2 cloves garlic, minced

Directions

1. Place squash halves in a large Dutch oven with about 1 inch of water. Bring to boiling. Cook, covered, for 15 to 20 minutes or until tender.
2. Meanwhile, in a saucepan cook lima beans according to package directions, adding kidney beans during the last 3 minutes of cooking; drain and return to pan. Stir in roasted red peppers and salt; heat through.
3. Meanwhile, for vinaigrette,* in a screw-top jar combine vinegar, oil, honey mustard, and garlic. Cover and shake well. Pour over warm bean mixture; toss to coat.
4. Use a fork to scrape the squash pulp from the shells in strands; return strands to each shell. Spoon warm bean mixture atop squash strands in shells, drizzling any excess vinaigrette on top. If desired, sprinkle with freshly ground pepper. To serve, cut each squash shell in half.

Note

• * The vinaigrette may be prepared ahead and refrigerated for up to 2 days. Allow it to sit at room temperature while preparing squash and beans.

Buddha Stir-Fry

Ingredients:

• 1 3/4 cups water
• 1/2 cup low-sodium soy sauce
• 1/2 teaspoon Asian chili sauce (or to taste)
• 1 tablespoon sesame oil
• 1 tablespoon minced garlic
• 2 tablespoons minced ginger
• 1/2 pound green beans, cut into 2-inch pieces
• 1 red bell pepper, thinly sliced
• 2 14 ounce packages firm tofu, drained and cut into 1/2-inch cubes
• 1 cup shredded carrots
• 1 cup snow peas

Directions

1. Dissolve the cornstarch in 2 tablespoons of the water. Stir in the remaining water, soy sauce and chili sauce; set aside.
2. Heat the oil in a large nonstick skillet over medium-high heat. Add the garlic and ginger; cook, stirring 15 seconds.
3. Add the green beans and red pepper and stir-fry 2 minutes; push them to the perimeter of the skillet.
4. Add the tofu and cook, stirring once or twice, 4 to 5 minutes, until lightly browned. Stir the sauce and pour it into the skillet. Cook, stirring occasionally, 2 to 3 minutes.

5. Add the carrots and snow peas; cook 1 to 2 minutes, or until vegetables are crisp-tender.

Souffle Omelet with Zucchini, Artichoke, and Parmesan

Ingredients:

• 1 tablespoon olive oil
• 8 ounces zucchini, cut into 1/2-inch pieces
• 1 14 ounce can artichoke hearts, drained and quartered
• 1 cup chopped tomato
• 12 large egg whites
• 4 large eggs, lightly beaten
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1 1/3 cups shredded low-fat Parmesan Cheese

Directions

1. Heat the oil in a large nonstick skillet over medium-high heat. Add the zucchini, artichoke and tomato. Cook 5 minutes, stirring occasionally, until vegetables are crisp-tender. Set aside.
2. Beat the egg whites with a hand mixer until they form soft peaks. Add the whole eggs, salt and pepper; stir.
3. Heat an 8-inch nonstick skillet over medium-high heat; add the egg mixture. Cook 2 to 3 minutes, or until lightly browned on the bottom.
4. Using a spatula, slide omelet onto a plate. Return it to the pan with the cooked side facing up; cook 10 to 12 minutes, until golden.
5. Place vegetable mixture and cheese on half the egg and fold it over to enclose the filling. Press down lightly with the spatula until it holds the shape and the cheese melts.

Got Water??

Water intake and fluid balance are among the least understood and most neglected areas of overall health and weight management.

Increasing Your H20 Intake for Overall Health

Water intake and fluid balance are among the least understood and most neglected areas of overall
health and weight management. Because water is very important to health, our bodies attempt to maintain
proper fluid and water balance at all times.

Consuming too little water can result in water retention. Increasing water intake can actually decrease
water retention and the bloating and added weight that accompany it.


How much water do I need?


Although individual variation exists, drinking 1/2 your body weight in ounces each day can help you
achieve your health goals.

Won’t I feel more bloated and retain more if I drink more water?


Drinking the appropriate amount of water actually reduces water retention and bloating, even during
menstruation for women. Since your body is constantly regulating its fluid balance, you can overcompensate
by retaining water if you are not drinking enough. Drinking more water can also help you lose those
few extra pounds and aid with proper digestion.

What if I’m too busy to keep track of how much water I drink?


Here are a few tips to help you drink the amount of water you need:

 Keep a water bottle that measures fluid ounces at home or at your desk. This way the counting
is done for you. All you need to worry about is finishing the bottle between the time you wake
up and the time you go to bed. If a 64-oz. bottle appears too much to tackle, try a 32-oz. or
16-oz. bottle and just remember to refill it throughout the day.

 Keep post-it notes on your refrigerator or desk reminding you to drink a glass of water.

 Create a buddy system with a family member, friend, or co-worker to make sure you are drinking your water.

 Add lemon, orange, or lime slices to your water to give it flavor.

Remember to take baby steps and gradually work up to your goal of half your weight in ounces. It’s never
too late to start—this is for your long-term health!