Healthy Chicken Meatballs

Chicken Meatballs
High Protein feast for athletes!

For the sausage, you can use either Isernio’s chicken links removed from the casing, or save a step and use our Chicken Sausage Rolls, either Hot or Mild Italian. Congratulations Diane, and thanks for the recipe!


Chicken Meatballs

½ pound of ground turkey breast (or try Isernio’s Ground Chicken)
2-3 links of Isernios ground sweet Italian chicken sausage, removed from casing
1 beaten egg
½ tsp Italian seasoning
10 or so leaves Italian flat leaf parsley, minced
Minced garlic to taste
2 tablespoons minced sweet Walla Walla onion
3 tablespoons shredded cheese (provolone or asiago)

Add dried bread crumbs until you get good consistency. Form balls and cook in skillet with olive oil or bake in oven on parchement paper. Great for Italian Meatball soup!

Cleansing Granola

Need help with being "regular"? Try this high fiber breakfast treat to get you going in the morning!

Fruitful Morning Muesli

Hand on: 5 minutes
Total time: 5 minutes

Makes 4 servings

2 cups quick or old fashioned oatmeal (uncooked)
2 cups unsweetened apple juice
1 and one-half cups fresh fruit (any combination of peaches, nectarines, or strawberries)
1 8-ounce carton of vanilla low-fat yogurt
2 Tablespoons chopped nuts (optional)

Combine all ingredients except nuts; mix well
Cover; refrigerator 8 hours or overnight
Serve cold; sprinkle with nuts, if desired. Refrigerate in airtight container up to 4 days.

Source: www.quakeroatmeal.com

Per serving (with nuts): 293 calories (percent calories from fat, 18), 10 grams protein, 53 grams carbohydrate, 5 grams fiber, 6 grams fat (1 gram saturated fat), 3 milligrams cholesterol, 45 milligrams of sodium.

Nutritional Bonus Points: This healthy breakfast cereal is lower in sugar, fat, and sodium than most store brands of muesli. The addition of yogurt gives you 493 milligrams of potassium (10% of recommendation) and 135 milligrams of calcium (14% of recommendation).

Homemade Energy Bars

Let's face it, energy bars are expensive! Keep your budget low with these homemade energy bars. Add your own goodies to customize it to your taste!

Peanutty Energy Bars

Hand on: 15 minutes
Total time: 1 hour 15 minutes

Makes 16 squares

One-half cup salted dry-roasted peanuts
One-half cup roasted sunflower seeds
One-half cup raisins
2 cups uncooked old fashioned oatmeal
2 cups toasted rice cereal, such as Rice Krispies
One-half cup peanut butter (smooth or crunchy)
One-half cup packed brown sugar
One-half cup light corn syrup
1 teaspoon vanilla

In a large bowl, mix together the peanuts, sunflower sees, raisins, oatmeal, and toasted rice cereal. Set aside.
In a medium microwaveable bowl, combine the peanut butter, brown sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla and stir until blended.
Pour the peanut butter mixture over the dry ingredients and stir until coated.
Spoon the mixture into an 8-inch by 8-inch pan coated with cooking spray. Press down firmly. (It helps to coat your fingers with margarine, oil, or cooking spray.
Let stand for about an hour, then cut into squares. Refrigerate bars, loosely covered with plastic wrap.

From “Nancy Clark’s Sports Nutrition Guidebook” 3rd edition by Nancy Clark (Human Kinetics $18.95)

Per serving: 205 calories (percent calories from fat, 37), 6 grams protein, 29 grams carbohydrate, 2 grams fiber, 9 grams fat (1 gram saturated fat), 0 milligrams cholesterol, 152 milligrams of sodium.

Nutritional Bonus Points: The nuts and sunflower seeds boost the Vitamin E content, a potent antioxidant, to 15% of daily needs.

Vegetarian Athletes

Protein for Vegetarian Athletes
by Shelly Guzman, Bastyr Dietetic Intern



We know that getting protein in our diet is important for our health, but why? We don’t need a lot of protein to meet our body’s needs but we do need some. Protein is primary to life as part of every cell, tissue, and fluid in our bodies. Proteins are made from amino acids, which can be thought of as building blocks. The body uses 20 different amino acids to build proteins. There are some amino acids that the body cannot make in required amounts. These are called essential, and they must come from food.

Complete protein foods have all the essential amino acids. In general, animal foods such as meat, poultry, eggs, dairy, and fish are complete protein sources. Incomplete protein sources have only low amounts of some of the essential amino acids. Combining two or more foods with incomplete proteins, to form complementary proteins, can provide adequate amounts of all the essential amino acids. This is especially important for vegetarians who do not eat animal proteins. Technically, complementary proteins do not need to be eaten together as long as the day’s meals supply them all, but its easier to make sure you get them all in if you eat them together.

Here is a list of some food pairings that make a complete protein:

• Legumes with grains, nuts, seeds,or dairy
• Grains with dairy
• Dairy with nuts
• Dairy with nuts/seeds and legumes

And here are some common meal items that naturally complement each others’ proteins:

• Beans and rice or tortillas
• Peanut butter sandwich
• Macaroni and cheese
• Tofu with rice (or any grain)
• Hummus with pita bread
• Grilled cheese sandwich
• Yogurt with nuts
• Noodle stir-fry with peanut or sesame seed sauce
• Lentil soup or dairy-based soup with bread
• Whole grain cereal with milk
• Pizza
• Lasagna
• Tacos filled with beans or lentils
• Quinoa salad with black beans and feta

Try this recipe for dinner tonight!



Pasta with Spinach and Garbanzo Beans

3 to 6 teaspoons olive oil
1 large onion, chopped
1 to 4 garlic cloves, minced (or 1/2 teaspoon garlic powder)
1 14-ounce can chicken broth, regular or low sodium
1 15-ounce can garbanzo beans (chickpeas), rinsed and drained
1 10-ounce package frozen leaf spinach, thawed and squeezed dry, or 1 bag fresh baby spinach
12 ounces (350g) pasta, such as shells or penne
salt and pepper to taste
1/4 cup grated Parmesan cheese
Optional: Diced cooked chicken

1. Cook pasta according to package directions.
2. While the pasta is cooking, heat 1 to 2 teaspoons oil in large, heavy nonstick skillet over medium heat. Add onion and garlic; saute until tender, about 10 minutes.
3. Pour in chicken broth and simmer until liquid is reduced by half, about 4 minutes.
4. Add garbanzo beans and spinach; boil 1 minute. Transfer spinach mixture to large bowl.
5. Add pasta. Drizzle pasta with remaining 2 to 4 teaspoons olive oil and toss.
6. Season pasta generously with pepper. Season to taste with salt and sprinkle grated parmesan. Toss well and enjoy!

Yield: 4 hearty servings

Nutrition Information (per serving): 500 calories, 87g carbohydrates, 20g protein, 8g fat

Recipe reprinted from Nancy Clark’s Sports Nutrition Guidebook (4th ed.) by Nancy Clark

Go Huskies!!

Cherries: Sour has the Power

Eating well, before and after a workout, is key to performance, and cherries may be a key to reducing the soreness that comes with exercise. Studies suggest that the antioxidants in tart cherries may provide healing by adding them to your pre- and post- workout meal plan. Yes, cherries! Cherries are fun to eat, easy to add to your diet, and a powerhouse of nutrition important to athletes. Not just a summer time treat, sour cherries are available all year round as dried or frozen cherries or cherry juice. While health benefits are greater in sour cherries than in their sweet cousins, all cherries provide a great addition to your day.

Colorful fruits and vegetables play a key role in any healthy diet. Science indicates that purple and red foods contain powerful antioxidants. But what is unique about cherries is that they contain specific anothycyanins that have been shown to block enzymes called cyclooxygenase 1 and 2, thereby reducing pain from inflammation. Research seems to support that cherries are a rich source of these anthocyanins – greater than other fruits and berries. This enzyme inhibiting activity has found to be similar to the actions of ibuprofen. More research is on the horizon.

One study conducted by Oregon Health and Sciences University seems to indicate the power of cherries on inflammation. Runners drank tart cherry juice twice a day for seven days prior to and on the day of a long-distance relay. Participating runners reported noticeably less muscle pain following the race.

In addition to their anti-inflammatory properties, cherries are also a source of carbohydrate and high in Vitamin A and C, and also contain Vitamin E. Cherries are also a source of iron, magnesium, potassium, and folate. All of these nutrients are important for taking care of your health and your sport.

Here are a few ways to include cherries in your pre- and post-workout meals:

Pre-Workout
• Drink a 10 oz glass of tart cherry juice or cherry juice blend
• Add dried cherries to a cup of oatmeal or other whole grain cereal
• Consider substituting dried cherries for raisins in muffins or oatmeal cookies
• Combine frozen cherries with other berries and low fat yogurt in a smoothie



Post Workout
Remember to refuel within 30 minutes of exercising with a 3-4g:1g ratio of carbs to protein.
• Enjoy dried cherries with a handful of nuts for a quick grab-and-go snack
• Drink tart cherry juice with a sports bar
• Add dried cherries to a green salad along with a balanced dinner
• Add dried cherries in chili or pasta to add tang and nutrition


**Remember practice your nutrition game plan in practice before your big meet. Never try anything new on competition day!























Sources:
Choosecherries.com. [Internet]. Cherry Marketing Institute. [updated October 27, 2009; cited November 18, 2009]. Available from http://choosecherries.com/.

Murray M, Pizzorno J, Pizzorno L. Encyclopedia of Healing Foods. Atria Books; 2005.

Wood R. The New Whole Foods Encyclopedia. Penguin Books; 1999

Yeager S, Editors of Prevention Health Books. The Doctors Book of Food Remedies. Rodale; 1998.
Momentum Nutrition & Fitness 2009

Back to School Eating

Nutrition Tips
Back to School

Time for back to school shopping. Not clothes and backpacks…FOOD!! The key to starting the year with a winning plan is BE PREPARED! Make a list, go to the store, then pack a “food bag” before you go to school. BRING FOOD WITH YOU!!

1. PLAN: Nutrition and calorie (energy) needs go UP now that school has started.
8am Eat a balanced breakfast, for lasting energy
2 Toaster Waffles w Peanut Butter
Yogurt
Fruit
1 hard boiled egg

11am Eat lunch
1 peanut butter and jelly sandwich
1 banana
Glass milk (or milk/soy milk in box (no refrig needed, if on the go)

3 pm Snack
See Snack List


6pm Eat Balanced Dinner
4 oz Salmon (omega 3 fatty acids to help with brain function)
1 cup rice
Green Salad with Vinaigrette
1 whole grain roll
Skim or 1% milk

9pm Snack (if you are hungry)
Bowl of cereal
Fruit

2. EAT- Eat every 3 hours.
Eating frequently will help you maintain lean muscle mass! Also it will keep you from getting too hungry and being tempted to overeat. It helps you think best, too!

3. REST- Don’t forget to get plenty of sleep!

4. HYDRATE- Make sure to get at least 70 oz water every day! Bring a water bottle with you at all times. Fill it often!

Healthy (and Happy) Holidays!

By: Jaimie Morgan, Dietetic Intern, Bastyr University

The holidays are here already! How do we stay healthy, active and avoid that dreaded holiday weight gain?

Here are some helpful holiday recipe and eating tips, to help reduce your intake of fat and calories during this long (three months!) holiday season:

• Continue with your regular exercise routine – studies have shown that people who keep the weight off are also the ones who stick as much as possible to their food and exercise programs
• Choose meats (such as turkey) without the skin
• Modify your favorite high-fat recipes
• Eat slowly – set your fork down on the table between bites, talk with others and enjoy their company!
• Choose foods wisely – When choosing from a tableful of rich holiday foods, go for the fruits and vegetables first, then go back for the higher fat items like casseroles and meats
• Never go to a holiday party starving! Have a small, healthy snack before departing, like whole-grain crackers, cheese and a piece of fruit.
• Take care of yourself – Taking time for yourself by doing exercise, meditating and making healthy choices will help to relieve holiday stress!

There's a great example of a typical vs. healthy holiday meal at:
http://www.dietbites.com/calories-in-holiday-meal.html
as well as some great tips on how to trim the calories and fat!

And don't forget about exercise! Stick to your routine as much as possible, or add some of these fun holiday exercise opportunities:
• Shoveling snow
• Snowball fighting
• Skiing/Snowboarding
• Hiding presents
• Kissing under the mistletoe!

Have a healthy and happy holiday season, from the team at HealthyHusky!

Creamy Penne Pasta and Chicken

It takes longer to cook the penne than to make the sauce! The roasted chicken can be bought pre-made from the grocery store deli. Delicious! Packed with protein and carbs, and you can add any of your favorite veggies as well.

HERE’S ALL YOU NEED TO DO

2 1/2 cups penne pasta, cooked as directed
4 tablespoons butter
1 garlic clove, crushed
1/3 cup onion, sliced
1/4 teaspoon salt
4 tablespoons flour
1 (15 oz.) can chicken broth
1/2 cup sour cream
1/2 teaspoon salt
1/8 teaspoon pepper
2 roasted chicken breasts, cut into bite size pieces (can be bought pre-made)
red pepper flakes, optional
grape tomatoes, sliced, optional

While the penne is cooking, melt butter in a medium sauce pan. Cook garlic and onions with 1/4 teaspoon salt, over medium heat, until onions have softened. Add flour and cook 1 to 2 minutes, stirring constantly.

Stir in broth, stirring frequently until sauce comes to simmer. Remove from heat.
Simply stir in the sour cream until it has melted. Be sure the pasta is well drained, then move to a large serving bowl. Top pasta with chicken pieces. Pour sauce over hot pasta, tossing well to get all that creamy sauce inside the pasta. Allow to stand a few minutes before serving, so sauce can thicken. Garnish individual plates with grape tomatoes and red pepper flakes.

This recipe is so good I can’t wait to make it again.

Source: SimpleDailyRecipes.com

Peanut Butter and Banana Breakfast

A simple, easy breakfast to eat on-the-go and keep you energized all morning.

HERE IT IS

2 slices whole wheat toast
2 tablespoons peanut butter
8 banana slices per sandwich
a glass of orange juice

We have had to hurry out the door every day this week. Making these breakfast sandwiches made it easy to eat on the go and kept us satisfied until lunch time.

Source: SimpleDailyRecipes.com

Carrot, Spinach and Rice Soup

This is an easy, super quick soup that’s healthy, nutritious, kid friendly and easy on the budget.

HERE’S ALL YOU NEED TO DO

2 tablespoons butter
1/4 cup chopped yellow onion
1 medium carrot, chopped the same size as the onion
1/4 cup parboiled white or brown rice (like Uncle Ben's or Minute Rice)
2/3 cup chicken broth
1 cup frozen spinach, thawed & squeezed dry
1 cup chicken broth
salt & pepper
Optional: 2-3 tablespoons light sour cream

In a medium sauce pan on medium heat, cook onions and carrots in butter with a pinch of salt, until tender. Add rice and cook until rice is a light golden color, then add 2/3 cup broth. When broth comes to a boil, reduce heat to a simmer, cover and cook until tender, 15-20 minutes.

Add spinach, 1 cup broth, season to taste with salt and pepper. Cook until spinach is hot. You’re ready to eat a light, flavorful soup.
If you like, add 2-3 tablespoons of light sour cream for a creamier texture, more calcium, protein and calories.

Source: SimpleDailyRecipes.com

Creamy Spinach and Ravioli

When I prep all my ingredients before cooking (give or take 15 minutes), this meal is cooked in 10 minutes. That’s including the heat-n-eat garlic bread on the side.

THIS IS ALL IT TAKES

1 (10 oz.) bag of frozen spinach, thawed
1 small yellow onion, thinly sliced
3 tablespoons oil
salt & pepper
4 tablespoons butter
4 tablespoons flour
1 vegetable broth cube
2 cups water
1/2 cup lite sour cream
1 family size package of fresh, ready to cook, four cheese ravioli
1 loaf of frozen heat and eat garlic bread
shredded Parmesan cheese
Preheat oven according to directions on garlic bread package.

Prep the garlic bread loaf on the cookie sheet. Prep spinach and onions, measure out the butter, flour, water and sour cream. Mince up the broth cube so it will dissolve better. Fill a large pot with hot water for cooking the pasta and set on high heat. Use a medium sauce pan for making the cream sauce and a small fry pan to saute the onions and spinach.

Start by adding 3 tablespoons of oil to the fry pan and heating it over medium to medium high heat. Add all BUT a 1/4 cup of onions and cook until softened. Add spinach, stir together and cook until heated through. Cover with a lid and remove from heat.

Next comes the cream sauce. Is the pasta water boiling yet? Yes? Good. Add the ravioli to the boiling water and pop the garlic loaf in the oven and set timer for 9 minutes. Lower the heat to medium on the pasta, and give the raviolis a gentle stir occasionally to keep them from sticking together.

Fully melt the butter in the saucepan over medium heat. Add the 1/ 4 cup sliced onions and cook until softened. Add the flour. Stirring continuously, cook the flour up to two minutes. Stir in the minced broth cube and 2 cups of water, until sauce is smooth and thickens a bit, 2-3 minutes. Turn off heat, gently whisk in sour cream until fully melted. Remove saucepan completely from electric burner.

If everyone in your family loves spinach then add it to the cream sauce now. Otherwise, when the ravioli is cooked and drained, pour the cream sauce over the pasta and allow to set. The sauce will thicken up and stick to the pasta…yummm. Top with shredded Parmesan cheese.

Oh and don’t forget about the garlic bread in the oven!

Source: SimpleDailyRecipes.com

Black Bean Snack Bites

Black bean nachos are served regularly round my house. Well, the other day, I didn’t have my normal flat, restaurant style chips and I had to use scoops. The kids loved the variety (they thought I’d made something new).

I kept them simple, but topped mine with chopped chicken, sliced onion and a dot of habanero sauce.

HERE’S ALL IT TAKES

Tostito Scoops (or other corn chips)
1 (15oz) can of black beans, drained
cheddar and jack cheese, shredded
thinly sliced onion (optional)
chopped cooked chicken (optional, can be bought pre-made)
habanero sauce (optional)
Preheat oven to 350F degrees.


Fill each scoop chip with any combination of the ingredients above.
Bake for 7 minutes. Serve hot!

Source: SimpleDailyRecipes.com

Easy Taco Salad

Taco Salad takes very little time to throw together and it only takes a little of this, a little of that.


HERE’S ALL YOU NEED

cooked ground beef seasoned with chili powder & cumin
green leafy lettuce
can of kidney beans, drained
shredded monterey jack & cheddar cheese
medium tomato, roughly chopped
purple onion, thinly sliced
tortillas chips
salt & pepper
Catalina dressing or Thousand Island

Start by seasoning cooked ground beef with chili powder and cumin. Set aside and allow to cool. Lay down the lettuce as the foundation, start with ground beef, then work your way down the list. You add as much of each ingredient as you wish to eat. I prefer Catalina dressing, but my husband prefers Thousand Island. To each their own.

Source: SimpleDailyRecipes.com

Simple Chickpea Salad

This chickpea salad is super fast to throw together and tastes AWESOME! It’s very filling and makes a perfect light meal. To make it even easier, you can use canned chickpeas (or whatever beans you have on hand) and a bottled salad dressing. Easy!

Meanwhile, HERE’S ALL IT TAKES

2 (14 oz) cans chickpeas, or 2 cups cooked chickpeas
6 green onions, chopped
2 medium tomatoes, cut into cubes
1 small red onion, finely chopped
1 tablespoon capers, drained
2 tablespoons finely chopped parsley or cilantro
4 hard boiled eggs, cut into quarters

For the dressing (or use bottled oil and vinegar dressing):
5 tablespoons olive oil
4 tablespoons white wine vinegar
salt and freshly ground black pepper

If using canned chickpeas, be sure to drain off the liquid. Place them in a serving bowl. Mix in the other ingredients, EXCEPT THE EGGS. Mix the dressing ingredients together in a small bowl. Toss the salad with the mixed herbs. Pour the dressing over the salad and mix well. Taste for seasoning. Allow to stand for at least one hour. Just before serving decorate the salad with the egg wedges.

I didn’t think the one tablespoon of capers made that much of a difference. I did enjoy the flavor when I came across them in a bite, but one tablespoon was really not enough to cover the amount of salad here. If you don’t have capers, don’t sweat it. Just keep going.

I do wonder how a roughly chopped ripe avocado would taste in the mix. Hmmm.

Source: SimpleDailyRecipes.com

Crunchy Fried Shrimp Dinner

Shrimp are delicious, and much easier to make than you think! They provide omega-three fatty acids and lots of protein. Add some cooked brown rice and veggies, and you're good to go!

HERE’S WHAT I DID

1/2 pound shrimp, shelled & deveined
1/4 cup flour
1 egg + 1 tablespoon water, beaten
1/2 bag of Panko bread crumbs
enough oil to cover the bottom of pan
Dredge the all shrimp in the flour. One by one, shake off any extra flour from a shrimp. Wet the shrimp in the egg-water. Roll the shrimp, coating evenly, in the bread crumbs. Set aside on large plate. Repeat.

Using a fry pan or cast iron skillet, cover the bottom of the pan with oil. Heat over medium-high heat. Cook shrimp on each side until crust in golden brown, up to a minute on each side. It doesn’t take long at all to cook the shrimp, so don’t walk away from the pan.

Move the shrimp to a foil envelope lined with a paper towel and keep closed to keep the heat in.

Source: SimpleDailyRecipes.com

Chocolate Dipped Bananas

What a delicious treat! Bananas are full of potassium, soluble fiber and carbohydrate, and the chocolate and nuts add both fat and calories. Yum!

These are absolutely delicious when eaten soon after dipping. I don’t recommend storing them in the fridge - they turn mushy and watery. I guess you can refreeze them. I don’t know. We ate all of ours, so I can’t tell ya.

I can tell you what I did.

HERE’S ALL IT TAKES

ripe bananas
semi-sweet chocolate chips
almond bark
chopped unsalted peanuts
popsicle sticks or lollipop sticks
I cut the bananas in half for smaller portions and for easier dipping in a shallow bowl of melted chocolate.

Skewer the bananas with the sticks, THEN PEEL THEM! Place them on a sheet or tray lined with wax paper, then put them in the freezer for oh, let’s say 15 to 30 minutes. (I actually forgot about them for 2 days.)

Anyhoo. Put the chopped peanuts in a plate so it’s easy to roll the banana across the nuts. Melt the almond bark with a handful of chocolate chips, either with the double boiler method or in the microwave. As soon as the chocolate has melted, take out the bananas are start dipping and QUICKLY move to the chopped nuts. Those frozen bananas work fast to harden up the chocolate. There’s no time to dilly dally.

Return the coated treats to the waxed paper until you’re finished.

Yell out, “Come and GET IT!” and they’re gone. They will vanish before your eyes.

Source: SimpleDailyRecipes.com

Simple Black Bean Soup

The secret to this soup is buying the right canned tomatoes to season the beans! This soup is packed with protein, minerals and antioxidants - serve with whole grain bread, rolls or tortillas for a satisfying meal.

HERE’S ALL IT TAKES

1 (15oz) can black beans
1/3 (14oz) can diced tomatoes with chipotle peppers
tortilla chips, shredded cheese, sour cream (optional)
Stir together and heat in a small saucepan over medium heat until hot.

You’re ready to eat!

Source: SimpleDailyRecipes.com

Oven-Roasted Red Potatoes and Onions

Oven roasted vegetables are so delicious and easy to serve. No matter what it is, as long as the oven is hot, there’s good olive oil on hand and you season it with plenty of coarse salt and fresh ground pepper…you cannot go wrong.

HERE’S A GREAT VEGGIE COMBO

red potatoes, cut into 1 inch pieces
yellow onion, cut into 1 inch slices
extra virgin olive oil
course salt and fresh ground pepper

Heat oven to 425F degrees. On a large sheet pan, drizzle enough oil to coat potatoes and onions. Use your clean hands to toss the vegetables well and coat the sheet pan, too. Spread vegetables in a single layer. Season generously with salt and pepper.

Bake for 25 to 35 minutes, until all the vegetables are tender. Midway through roasting, turn the veggies once with a metal spatula. Potatoes will have a crispy outside and remain creamy, soft on the inside. The onions just turn into a sweet & savory sidekick to the potatoes that cannot be compared.

Source: SimpleDailyRecipes.com

Roasted Yellow Squash

Yellow squash would have to be my second favorite vegetable. Steamed, baked, or roasted, it’s good anytime. This can be a great side dish - add brown rice, some protein and you have a full meal!

IT DOESN’T TAKE MUCH

2 pounds yellow squash, sliced lengthwise
1 small onion, sliced into small wedges
3 slices of bacon, chopped
1 to 1 1/2 tablespoons healthy oil
salt & pepper
Preheat oven to 400F degrees.

It’s good to slice the squash and onions the same width, about 1/2 inch thick. Put all the sliced vegetables on a large sheet pan and drizzle the oil over them. Just use your hands to toss the vegetables and make sure their well coated.

Spread the veggies out on the sheet pan, sprinkle the chopped bacon on top. Roast the vegetables for 15 to 20 minutes, until tender. THAT’S IT!

Source: SimpleDailyRecipes.com

Vegetable Medley

Ok, I know I’ve already done a recipe with chick peas this week. But come ON! Who eats something different every night of the week? that lives on a reasonable budget? that hates to throw out good food?

I’m calling this recipe “vegetable medley”, because it’s better than “leftover vegetables from the frig that need to be cooked before they go bad.”

There wasn’t really enough of it to make into a dinner for two, but it made a robust lunch for one. Add some hearty grain bread for more carbohydrate, and you're set!

HERE’S WHAT I DID FOR LUNCH

1/2 onion, roughly chopped
2 garlic cloves, quartered
1/3 red bell pepper, roughly chopped
4 large white mushrooms, slices
1 tablespoon oil
1 1/2 cups frozen spinach, thawed
1/2 teaspoon dried oregano
1/2 teaspoon dried parsley
salt & pepper
1 cup chickpeas, cooked
Parmesan cheese, shredded
Cook onion, garlic, bell pepper, and mushrooms, pinch of salt & pepper, in oil over medium heat until softened. Lay spinach on top, sprinkle with a pinch of salt & pepper, add oregano and parsley. Cook for 5 minutes. Stir in chickpeas and cook until warmed through. Remove from heat.

Top with Parmesan cheese and CHOW DOWN!

Source: SimpleDailyRecipes.com