Week of Jan 14 to 20
​ 

Quick and easy family recipe for everyone to enjoy! Pair with your favorite steamed vegetables or salad - excellent flavors for the season!

Marinated Cranberry Grilled Pork Chops 
Makes ~ 6 servings
1 servings/1 pork chop = 265 calories;  13g fat; 12 g carbohydrates;
26g protein; 800 mg sodium

(reduce the sodium using 1/2 soy sauce and 1/2 fresh herbs like thyme) 


Ingredients: 

2 tablespoons reduced/low sodium soy sauce (tamari sauce)

2 tablespoons Dijon Mustard

1/2 cup crushed cranberry sauce 

1/8 teaspoon ground cloves

6 boneless center-cut lean pork chops


Directions: 

  - Make cranberry marinade by first mixing together the first 5 ingredients, stir until combined. 

  - Then, place pork chops in a shallow plastic container and pour marinade over pork chops, then seal with tight fitting lid. 

​  - Refrigerate for 8 hours. 

​  - Grill pork chops on indoor or outdoor grill, flipping on each side for 10 minutes, and brushing frequently with the marinade. 

Week of Feb 11 to 17 


Looking for a simple, easy, and absolutely delicious recipe... check out our Simple Salmon recipe! Fits perfectly into one of our Real FOOD Reset menus or for weekly meal prep! Healthy fats and a great source of protein - fish makes a great addition to your weekly healthy eating routine = NUTRIENT DENSE! Remember although the fat grams seem higher than normal - its important to be flexible with your day. If you know this will be dinner, choose a lunch with less fat and balance out your day! All foods have a time and place in your diet - just remember nutrient dense foods!


Simple Baked Salmon - adapted from bestrecipebox.com

Makes ~2  servings
1 servings/1 filet = 325 calories;  26.5g fat; 0g carbohydrates; 34.5g protein; 200 mg sodium
Pair with your favorite steamed veggies or salad with low fat dressing!


Ingredients:
Two 6-ounce Salmon Fillets
  -- Variation 1 - brush with mix of 1 tsp soy sauce, 1 tsp maple syrup, and 1 tsp ground ginger

  -- Variation 2 - pat with 1 tsp extra virgin olive oil, 1 tsp chopped rosemary and black pepper (to taste)
Garnish with your favorite: 
  Chopped Italian Parsley , for garnish
  Lemon wedges (skip if you don't like lemon flavor)

Directions:
Preheat oven to 450°F.
Rinse and pat dry salmon.

Add seasoning of your choice (as above). 
Place salmon on a non-stick baking pan or non-stick, oven-safe skillet or baking dish (if salmon has skin on, place skin side down). Bake for 12-15 minutes or until cooked through.
Garnish with chopped parsley and lemon wedges as you like

Welcome to our TiPs via TexT site and Recipe of the Week! 


All our recipes are made to be family friendly, weight control friendly, and even suitable for individuals with diabetes! They are tested and based on healthy guidelines for individuals of all ages and even with diagnosis including diabetes, high blood pressure, high cholesterol, and looking for weight control ideas! 

Here you will find recipes, tips, and nutrition details and support to keep you motivated toward your goals! SO tell all your friends and join in! 


Text fnctips to 31996 to join us...         Or click the green Sign Me Up!​ button to the left!

​​Week of Dec 10 to 16


This week in the spotlight was a few of your favorite vegetables and some ideas and tips to keep them present in your day! Here is a quick and east, hearty and delicious way to get you daily dose of veggies to boost you immunity and stay warm on those chilly nights! Makes for great leftovers and always a family favorite!


Hearty Homemade Vegetable Soup - adapted from eating well.com 

Makes 8 servings

1 servings = 92 calories; 2 g fat; 4 g fiber; 16 g carbohydrates;  6 g protein; 641 mg sodium (reduced with variations)


Ingredients:

  1 tablespoon olive oil
  1 medium onion, chopped
  1 stalk celery, sliced
  1 medium carrot, chopped
  1 teaspoon minced garlic (2 cloves)
  3 (14.5 ounce) cans reduced-sodium/sodium-free chicken broth (or try homemade stock or even dilute with water for lower sodium)
  2 cups peeled butternut squash, cubed
  1 (14.5 ounce) can fire-roasted diced tomatoes or one 14- ½-ounce can diced tomatoes, undrained (low sodium) 
  1 15- to 19-ounce can white kidney beans (cannellini beans), rinsed and drained (look for low sodium version)
  1 small zucchini, halved lengthwise and sliced
  1 cup small broccoli and/or cauliflower florets
  1 tablespoon snipped fresh oregano or 2 teaspoons dried oregano, crushed
  ¼ teaspoon salt or try your favorite salt substitute and/or more herbs like dill 
  ¼ teaspoon freshly ground black pepper


Directions: 
  - In a 4-quart Dutch oven or large sauce pan/stock pot, heat oil over medium heat.

  - Add onion, celery, carrots, and garlic; cook for 5 minutes.

  - Stir in broth, squash, and undrained tomatoes. Bring to boiling; reduce heat. Cover and simmer for 20 minutes.

  - Add beans, zucchini, broccoli, oregano, salt, and pepper; cook for 5 minutes more.
  - Variation: Slow Cooker Version: Omit olive oil. In a 3- ½- to 4-quart slow cooker combine onion, celery, carrot, garlic, broth, squash, tomatoes, beans and dried oregano (if using). Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3- ½ to 4 hours. If using low-heat setting, turn cooker to high-heat setting. Then add zucchini, broccoli, fresh oregano (if using),  and seasoning. Cover and cook 30 minutes more. Serve as above.

Try this delicious meal with flavors for all over - delicious for the whole family and quick and easy to save for leftovers up to 3 days in the fridge or longer if your freeze it! Even try prepping it in your crock-pot for easy clean-up and prep. 

Change it up ideas --

  * Try is MEATLESS = skip the ground turkey - use meat free crumbles or some quinoa for protein and texture. 

  * Spice it up with some hot source or skip the heat and try curry flavors instead (just leave out the tomato paste)


Recipe: Health Packed Chickpea and Spinach Stew   -  adapted from diabetic living magazine 
Makes 4 servings (~ 2 cups each) 
Approximately = ~ 375 calories;  13g fat; 40g carbohydrates; 30g protein; 11g fiber; 490 mg sodium
 
Ingredients: 
  2 cans 15oz. low-sodium chickpeas, rinsed and drained

  1 tbsp. Olive oil

  12 oz. 93% or 97% lean ground turkey

  1/2 tsp. dried oregano

  1/2 tsp. fennel seeds, crushed

  1/2 tsp. crushed red pepper

  1 medium onion, chopped (about 1 cup total)

  2 medium carrots (about 2/3 cup total)

  4 cloves garlic, minced, or ½ tsp. garlic powder
  3 tbsp. tomato paste
  1 (32 oz.) carton low-sodium chicken broth (4 cups) - to reduce sodium cut with 1/2 water and 1/2 stock or make homemade stock without salt
  ¼ tsp. ground pepper
  3 cups spinach (8 oz.) - no salt added 
  ¼ cup grated Parmesan cheese (optional for taste)


Directions:

 - Mash 1 can chickpeas (half the amount) with a potato masher or fork for texture. Set aside.
 - Heat oil in a large pot over medium-high heat. Add turkey, oregano, fennel seeds, and crushed red pepper; cook, crumbling with a wooden spoon, until the turkey is no longer pink, 2 to 3 minutes. Add onion, carrots, and garlic (or garlic powder); cook, stirring often, until softened and fragrant, 3 to 4 minutes. Add tomato paste; cook, stirring, for 30 seconds.
 - Add broth, the mashed and whole chickpeas, pepper, and salt to the pot. Cover and bring to a simmer. Reduce heat to medium and cook, covered, at a brisk simmer until the vegetables are tender and the flavors have blended, about 10 minutes.
 - Add spinach and increase heat to medium-high, Cook, stirring, until the spinach is heated through, 1 to 2 minutes. Ladle the soup into bowls. Garnish each serving with 1 Tbsp. Parmesan, if desired.

Nutrition Tips and Recipe of the Week

​Eat REAL Food!

Check out our "Recipe Archives" page for more delicious recipes for the whole family... plus bonus nutrition tips!

Week of Feb 3 to 10


This weeks recipe is from Lucille's very own book "Nurturing with Nutrition". Everyone, even the kids, will love this great, simple, delicious recipe! An awesome spin on a classic takeout recipe, that you can enjoy without all the guilt. 


​1 serving (6 total) =

116 calories;  1.5g fat; 16g carbohydrates; 9g protein;               736 mg sodium
(reduce the sodium using 1/2 soy sauce and choice the low sodium soy sauce or try doing small amount (1/2 to 1 tbsp low sodium soy and 1 tbsp balsamic vinegar or favorite vinegar) )

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​​Week of Dec 17 to 23


Here is a quick and easy crunchy snack packed with protein and fiber to keep you feeling fuller and more satisfied. 


Oven-Roasted ChickPea Snack - adapted from skinnytaste.com 

Makes 3 servings

1/3 cup = 1 serving

1 servings = 144 calories; 1 g fat; 6 g fiber; 26 g carbohydrates;  8 g protein; 84 mg sodium 


Ingredients:

  15 oz can chickpeas, drained and rinsed
  Olive oil spray
  1/8 tsp kosher salt
  1/4 tsp chili pepper powder 
  1/4 tsp ground cumin
  1/4 tsp paprika
  1/4 tsp ground coriander
  1/4 tsp curry powder
  1/4 tsp garlic powder
** Not sure about 1 or more of the flavors - customize it and make it your own! Add any of your favorite flavors like savory herbs or a dash of cayenne pepper. 


Direction: 

   ​Preheat oven to 375°F.

   Drain chickpeas in a colander and let them dry completely. Pat dry with a paper towel if needed, I usually leave them on the counter an hour to make sure they are very dry.
   Arrange on a baking sheet in a single layer and roast for about 35 to 45 minutes, shaking the pan every ten minutes. All ovens are different so make sure they don’t burn. They will be golden brown and crunchy on the inside when done, not moist.
   Finally, in a medium bowl, combine all the spices. Remove chickpeas from oven when done and spray with olive oil. Immediately toss with spices while hot. Eat at room temperature.​

More WeekDAY Meal Prep Ideas:

March 2019 = National Nutrition Month!

Check out this weeks recipe - get creative! Remember you can always make it your own with your favorite     spices or herbs, switching out for your favorite protein (for instance substitute turkey breast for pork in this recipe), or pairing it your favorite way! Make it yours - even pair it with you favorite side! And don't forget to use or portion size information below for more guidelines on what a portion size is! 


 Recipe: Delightful Pork Tenderloin  - adapted from diabetic living magazine 
 Makes 4 servings (~ 3 slices pork) 

 210 calories;  5g fat; 2g carbohydrates; 37g protein; 229 mg sodium
 

Ingredients: 
  1 1/2 tsp. parsley

  1 1/2 tsp. basil

  1 1/2 tsp. garlic powder (or 1 to 2 fresh minced cloves)

  1 1/2 tsp. onion powder

  1/4 tsp. salt

  1/4 tsp pepper 

  1 1/4 lb. pork tenderloin, trimmed (or use a turkey breast) 


 Directions: 
 Preheat oven to 450 degrees F and line a large rimmed baking sheet with foil. 

 Combine herbs and spices - parsley, basil, garlic powder, onion powder, salt, and pepper in a small bowl.   Coat pork with seasoning mixture. 

 Next, heat 1/2 to 1 tbsp. olive or coconut oil in a large skillet over medium-high heat. Add the pork and cook until brown on all sides, approximately 4 to 6 minutes and add to the baking sheet. 

 Finally, roast pork until instant-read thermometer inserted in the thickest part of the meat, reads 145 degrees F, aloud 14 to 18 minutes. Then transfer to clean cutting board and tent the foil over for about 10 minutes to rest. 

 Now slice and enjoy!


 Option 1: Fajita Night! Try out left overs for grilled fajitas - toss sliced pork in frying/sauté pan with your  favorite stir-fry vegetables (even look for the premixed frozen or fresh veggie slices) and load into lettuce  cups or whole grain tortillas, topped with low-fat mozzarella or cheddar cheese! 


Option 2: Slice pork and pair with pasta and pesto. Prepare wheat pasta, toss in your favorite pesto sauce and some halved cherry tomatoes, then the sliced pork! A delicious new meal idea! 

Recipe of the WEEK: 

 Fun FOOD Facts: Broccoli
   - Dark Green Leafy Vegetable and Cruciferous Vegetable = high nutrient density
   - Full of fiber - great for keeping you full and can help lower cholesterol
   - Contain antioxidant - some known to be protective against may cancers and other health benefits 
   - Broccoli is actually HIGHER in protein that many other vegetables - also will help keep you fuller longer     plus other benefits of broccoli. 
   - Can be eaten RAW or COOKED - delicious either way. 

​Veggie/Fruit SpotlightS

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Week of Jan 7 to 13
​ 

This week recipe - quick and delicious recipe for anytime with BROCCOLI!

Broccoli Pasta Saute -- foodnetwork.com
Makes ~ 4 servings
1 servings = 363 calories; 10 g fat; 7 g fiber; 43 g carbohydrates;  

11 g protein; 64 mg sodium 


Ingredients: 
2 1/2 tablespoons extra-virgin olive oil
2 cloves garlic, smashed
1/4 teaspoon red pepper flakes
1/4 head broccoli, sliced into very thin florets, stalk peeled and cut into matchsticks

Sprinkle of Kosher salt and freshly ground black pepper to taste 
2 tablespoons red wine vinegar
Few tablespoons water or pasta cooking water, if needed
2 cups whole wheat penne pasta, cooked al dente
Parmesan cheese, for garnish


Directions: 

  - In a large saute pan, heat the olive oil, garlic, and pepper flakes over medium heat until fragrant. Once the garlic has turned golden in color,    remove it from the pan. You are left with garlic-infused oil in the pan. Add the broccoli to the pan.

                  Cook's Note: Be sure the broccoli is completely dry before tossing it into the pan.
  - Toss the broccoli to coat with the oil. Season with salt and pepper and saute over medium heat until the broccoli barely loses some of its    crunch, about 5 minutes. Turn the heat up to high and deglaze the pan with the red wine vinegar. Add a few tablespoons of water, if needed.
                   Cook's Note: Use pasta water if the pasta was made fresh.
  - Add in the pasta and toss to coat with the oil. Top with Parmesan cheese for serving.

Week Dec 3 to Dec 9


Need a new recipe for breakfast or weekend brunch - check out this veggie packed frittata for all to share! Packed with protein and veggies, this recipe paired with your favorite fruits, whole grain toast, or green salad, will give you the energy you need to tackle those weekend errands and chores! Don't let the weekends or holidays get you out of your routine - remember to have a healthy and nutritious start to everyday!


Festive Frittata  - adapted from food network.com

6 Servings
Serving size =  1 slice 
180 calories; 13 g fat; 3.5 g saturated fat; 4 g carbohydrates;
12 g protein; 4 g fiber; 460 mg sodium


Ingredients: 

  2 tablespoons extra-virgin olive oil
  1 small green bell pepper, diced
  1 small red bell pepper, diced
  1/2 small red onion, thinly sliced
  2 cups packed baby spinach
  1/4 cup sun-dried tomatoes (not packed in oil), chopped

  1/4 of your favorite bonus veggie, chopped (broccoli, tomato, mushroom, zucchini)
  1 clove garlic, sliced
  10 large eggs, beaten
  Freshly ground black pepper and Salt to taste (to cut back on sodium try using herbs like - rosemary or         parsley to add flavor without added salt)
  Hot sauce, for serving


Directions: 

  - Preheat the oven to 375 degrees F.
  - Heat the oil in a medium oven-safe nonstick skillet over medium-high heat. Add the bell peppers, bonus veggie, and onion and cook, stirring occasionally, until softened, 6 to 7 minutes. Add the spinach, sun-dried tomatoes, and garlic and cook, stirring frequently, until the spinach is just wilted and still vibrant green, about 1 minute.  
  - Reduce the heat to low and add the eggs, 1 teaspoon salt (or favorite herbs or salt substitute) and a few grinds of black pepper. Stir gently to distribute the vegetables. Bake until the eggs are set, 13 to 15 minutes.
  - Let stand for 5 minutes, then slice into 6 pieces. Serve with hot sauce.

  - Refrigerate in an airtight container for up to 1 week. 

Recipes: 

Here is some amazing benefits of adding cranberry into you day! Remember be wary of juices, look out for any added sugar.


Fun FOOD Facts: Cranberry
   
- Bright color = Full of Antioxidants and Anti-inflammatory properties! 

   - Full of Vitamins C to help BOOST your immune system! 

​   - Known to help prevent UTI's and improve urinary health. 

​   - Very versatile - can be eaten fresh, frozen, canned, cooked, or juice. 

​   - Full of Fiber and great for smoothies, oatmeal, granola, marinades or sauces, drinks, or even salsa!

Family Nutrition Center of  South Florida

Meal Prep Continues - Here is the newest idea to add using your ground chicken!

All things MEAL prep! Start with your base and create what works for you and your family! Perfect to through together a delicious week night dinner and much more!

Spotlight = *Ground Chicken *


Recipe: Chicken Lettuce Wraps! 

Makes 4 servings: 185 calories;  7g fat (look for lean or extra lean chicken at the store); 6g carbohydrates;
25g protein; 185 mg sodium


Ingredients: 

1 pound ground chicken
1 tbsp olive oil
2 large garlic cloves , minced
1 - inch knob of fresh ginger , grated or finely minced
1 large bell pepper , minced

1/2 to 1 cup shredded carrots

2 green onions , minced
1 tsp low sodium soy sauce
1 teaspoon rice vinegar or distilled white vinegar (for gluten free)
salt (or not) and pepper to taste
fresh lettuce leaves - Romain or butter


Directions: 

In large heated pan, add olive oil, then garlic and ginger, sauté until translucent.
Add ground chicken and cook for about 3 minutes. Add soy sauce, rice wine vinegar and combine with chicken meat.
Add bell peppers, shredded carrots, and green onions and cook for about 5 minutes or until everything is combined well and chicken is cooked through. Add additional salt and pepper to taste if needed. 
You can serve the filling while it's warm, or allow it to cool. Serve with lettuce leaves and top with drizzle of hot sauce (if desired) and enjoy!


*Prep the filling and pack separate from lettuce to take for a simple and healthy (low carb) lunch option! 

     -- Or pair with brown rice and ground chicken lettuce wraps to added in some more fiber and filling whole grains!


Recipe: Classic Chicken Meatloaf! -- adapted from yummly.com/allshecooks.com

Makes 4 servings: 260 calories;  9g fat (look for lean or extra lean at the store) g; 22g carbohydrates;

23g protein; 400 mg sodium


Ingredients: 

1 pound ground chicken (lean/extra lean)
3 tablespoons egg white
1/3 cup ketchup
1 tablespoon worcestershire sauce
1 red potato (finely shredded)
1/4 cup bread crumbs
basil, oregano, pepper, and garlic powder - all to taste


Directions: 

Combine all ingredients in a bowl.
Shape the mixture to form a loaf that will fit in your slow cooker.
Cover top of loaf with additional ketchup (if desired).
Cook on low for 6-8 hours.


*Remember - It may look time consuming but...Prep this meatloaf on a Sunday to have ready for the week or leave in the slow cooker (with timer) while at work/school/or out and have a delicious dinner ready when you get home. Plus more meal ideas:

   Option 1: Pair with 1/2 baked or sweet potato, spinach salad with dried cranberries, and green beans for a colorful and delicious dinner!

   Option 2: Open-faced meatloaf sandwich =  1 slice whole wheat toast, top with one slice meatloaf, 1 to 2 tbsp shredded cheese, and you favorite veggie toppings. Pair with some sliced celery and carrots for a unique spin on you traditional lunch hour meal routine! 


Recipe: Ground Chicken Veggie Boats!
Makes 6 servings: 250 calories;  7g fat (look for lean or extra lean at the store) g; 19g carbohydrates; 28g protein; 150 mg sodium


​Ingredients: 
1 pound lean or extra lean ground chicken
3 to 4 medium size zucchini or yellow squash (or try both)
​1 small onion, chopped
1 cup bell peppers, chopped
1/2 cup corn
1/2 cup mushrooms (or other favorite veggie), chopped
1/2 cup black beans

  --- Season to taste with chili powder, cumin, and garlic powder. 
Top with 1 tsp shredded cheese and salsa 


​Directions: 
Trim the ends off zucchini/squash. Cut in half lengthwise; scoop out pulp, leaving 1/2-in. shells. Finely chop pulp for adding to sauté. 
In large skillet or sauté pan, sauté chopped vegetables, ground chicken, and add seasoning; cook until browned/meat is completely cook through. 
Then, remove from heat and scoop mixture into boats in baking dish, then sprinkle with shredded cheese. 
​Finally, bake for 25 to 30 mistunes at 350 degrees - until tender. Top with your favorite salsa and enjoy!

--- Have leftover meat mix? 

​  Option 1: Use romaine or butter lettuce leaves as shell, add the meat mixture and your favorite toppings! Enjoy a delicious taco for lunch!
  Option 2: Add meat mix on top of your favorite spiraled vegetables (sweet potato or carrots) - top with salsa and a side salad and enjoy! 


Recipe:Ground Chicken Meatballs- adapted from projectmealplan.com

4 servings (~4 to 6 meatballs) - 285 calories;  15g fat (look for lean or extra lean at the store) g; 3.5g carbohydrates; 34g protein; 500 mg sodium (reduce with suggestions below)


Ingredients: 

1 pound ground chicken
1 egg
1/2 to 1 tablespoon olive oil
1/2 cup panko breadcrumbs
1/2 cup grated or finely shredded parmesan cheese
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon salt (remember to try salt free seasoning, favorite fresh herbs or spice, or skip the salt completely) 
1/4 teaspoon black pepper


Directions: 

Add all the meatball ingredients into a large bowl.

Use clean hands to mix everything together until just mixed. 

  -- Chill in the fridge for later on, freeze or future quick use, or cook now for dinner tonight! 
Preheat the oven to 400F. 

Line two large sheet pans with parchment paper or a silicone baking sheet. 

Use clean hands and/or a small cookie scoop to form around 24 meatballs, spacing them evenly apart on the second prepared sheet pan.

Cook for 25-35 minutes (internal temp of 165 degrees F). 


​Use recipe above, prep ahead, and pair with these perfect combinations for healthy eating all week long!

  Option 1 - Spiraled zucchini or veggies, lightly sautéed in broth or olive oil, then tossed with your favorite pasta sauce (look for sauce without sugar or cane sugar as top ingredient) and fresh cooked meatballs! 

  Option 2 - Pair with 1/2 cup brown rice and steamed broccoli or vegetable of choice and cooked meatballs. Even try adding some fresh lemon juice or 1 to 2 tsp low sodium ginger sauce. 

​ Option 3 - Add baked meatballs to your favorite salad greens and other fresh vegetables with low fat light dressing of choice (be careful to avoid added sugars in sauces/dressings)!
  Option 4 - Make a soup -- Start with sautéed onions and garlic, add stock (low sodium chicken or vegetable broth), then add in some whole wheat  tortellini or your favorite whole wheat small noodle (about 2/3 to 1 cup). Finish with cooked meatballs and spinach or kale for a delicious soup - great any night of the week!

  Option 5 - Add on top of a faux pizza - use 1 whole wheat pita round (to reduce carbs and thinner crust soil into 2 pizza rounds), top with pasta sauce (1/4 to 1/2 cup), then mozzarella (part skim) 1/4 cup, add your favorite veggies (spinach, peppers, mushrooms - sautéed or raw) and slice cooked meatballs flat and add to top. Bake at 425 for 7 to 10 minutes!