Instead of: | Try this: | Recipe: |
| Chips & Dip | 1) Baked corn chips with yogurt/salsa dip | For the dip: Mix equal parts of non-fat plain Greek yogurt with bottled salsa |
| 2) Stuffed celery | Stuff celery with low-fat cream cheese, peanut butter or goat cheese. |
| 3) Baby veggies | Washed and bagged in the produce section. Choose from baby carrots, sugarsnap peas, celery sticks, and broccoli trees. |
| 4) Organic onion soup dip | Organic onion soup and use ½ non-fat Greek yogurt and ½ sour cream |
| Fried Chicken,Hamburgers, orHot Dogs | 1) Roasted or grilled chicken | Brush boneless, skinless chicken meat with olive oil and sprinkle with rosemary, salt, and pepper. Grill or bake until juices run clear, about 45 minutes. Chill overnight. |
| 2) Turkey or chicken sandwiches | Add low-fat cheese, sliced pickles, tomatoes and spinach leaves. |
| 3) Whole wheat pita sandwich | Stuff with hummus, bean sprouts, diced tomatoes and sliced grapes |
| 4) Peanut butter and jelly sandwiches | Use peanut butter (made out of just nuts), whole fruit spread on whole grain bread |
| 5) Mediterranean tomato salad | Dice fresh tomato and cucumber, mix with a thinly sliced red onion and black olives, drizzle with a little olive oil, red wine vinegar, salt, and pepper and stuff into a pita pocket. |
| 6) Turkey burgers | Put on a whole grain bun, top with romaine lettuce leaves, ketchup, mustard, sliced pickles and tomatoes. |
| 7) Turkey Brats | Top with stone ground mustard on a whole grain bun. |
| Traditional Salads | 1) Yogurt Potato Salad | Substitute non-fat plain Greek yogurt for 2/3 of the mayonnaise. |
| 2) Italian Coleslaw | Buy a package of coleslaw mix and drizzle on organic Italian dressing once you’re ready to eat. |
| 3) Black Bean & Corn Salad | Rinse and drain a can of black beans and a can of sweet corn. Mix with a drizzle of olive oil, 1 tablespoon balsamic vinegar, and a pinch of cumin. |
| Desserts | 1) Angel food cake | Bring sliced strawberries and nonfat whipped topping along for your own version of strawberry shortcake. |
| 2) Oatmeal raisin cookies | - 3 Tbsp. butter, room temperature
- 1/2 cup brown sugar
- 1/4 cup honey
- 1 egg
- 1 Tbsp. water
- 1/2 cup whole wheat flour
- 1/2 tsp. salt
- 1/4 tsp. baking soda
- 1 1/2 cups rolled oats
- chopped dates, figs, raisins, or currants
Preheat oven to 350 degrees F. Mix together the butter, brown sugar, honey, egg and water thoroughly. Mix dry ingredients then stir in the oats. Add the dry ingredients to the wet and mix. Add any additional ingredients you’ve chosen. Drop by heaping teaspoonfuls onto the cookie sheet. Bake 12 to 15 minutes. Cool on a wire rack. |
| 3) Fresh fruit salad | Red delicious apples, sliced bananas, papaya, mango, Clementine oranges (sectioned), watermelon, sprinkle with shredded coconut for added fun. |
| 4) Watermelon | Slice into large circles then quarter for easy (and messy) eating fun! |
DSWI and the ACLM: Expanding the Reach and Impact of Health CoachesFebruary 7, 2024 - 1:15 pm
