I love fresh garlic and I love baby carrots. I decided to put them together, and the recipe turned out amazing. It has become one of my go-to recipes for an easy vegetable side dish. This recipe requires very little preparation since it only has 3 ingredients. Extra Bonus – They even taste great as leftovers! I had to share my recipe with you. Please let me know if you make this recipe and how you like it by leaving a comment at the end of this blog post.
Ingredients:
One 32-ounce bag baby carrots
1 tablespoon extra virgin olive oil
2 garlic cloves, minced
Directions:
Preheat oven to 425°F.
Combine the carrots and olive oil in a large bowl.
Add the minced garlic cloves and stir. I like to use a garlic press by placing one clove of garlic in the press at a time. Learn how to mince garlic or use a garlic press by watching this short video:
Place the carrots in a single layer on a 12″ x 16 3/4″ baking pan. I like to use a darker pan because the carrots will brown more.
Roast for 30-35 minutes, stirring occasionally, until carrots are tender. I check to make sure the carrots are tender by using a fork to poke the carrots to see if they are soft.
Roasted Baby Carrots with Garlic Recipe
Makes 8 servings
Ingredients:
One 32-ounce bag baby carrots
1 tablespoon extra virgin olive oil
2 garlic cloves, minced
Directions:
Preheat oven to 425°F.
Combine the baby carrots and olive oil in a large bowl.
Add the minced garlic cloves and stir.
Place the carrots in a single layer on a 12″ x 16 3/4″ baking pan.
Roast for 30-35 minutes, stirring occasionally, until carrots are tender.
Nutrition Information per Serving: 60 calories, 2g fat,82 mg sodium, 10g carbohydrates, 6 grams sugar, 1 g protein
Strawberries, blueberries, blackberries and red raspberries… oh my! These are some of my favorite fruits. I love to eat them as a snack, in a salad, or with frozen yogurt. I especially enjoy fresh berries this time of year because they are in season, cost less, and taste better!
Another summertime favorite of mine is ordering Panera’s Strawberry Poppyseed & Chicken Salad* since it is only available during the summer. While shopping for groceries, I was looking at the refrigerated salad dressings in the produce aisle and realized that I could buy Panera’s Poppy Seed dressing*. This inspired me to modify Panera’s* salad recipe, which includes all of my favorites. I swapped romaine lettuce with spinach, pecans with almonds, and only used fresh berries. My spinach salad was topped with my Oven Roasted Chicken Breast along with some poppy seed dressing. You can substitute the poppy seed dressing for raspberry vinaigrette or balsamic vinaigrette if you would like. Feel free to adapt the recipe using your favorite fruits and nuts. This salad turned out amazing, so I had to share it with you!
Ingredients:
6-8 ounces Oven Roasted Chicken Breasts
4 cups Baby Spinach
2 cups Fresh Berries
1/2 cup Almonds
2-4 tablespoons Poppy Seed Dressing
Directions:
Prepare the Oven Roasted Chicken Breast Recipe or use leftover chicken breast to top the salad. When using leftovers, reheat the chicken to a minimum internal temperature of 165°F.
Add 2 cups (or 2 large handfuls) of spinach to each salad bowl.
Top salad with 3 to 4 ounces of sliced oven roasted chicken breast.
Add 1 cup of fresh berries to the salad bowl. Make sure to wash fresh berries under cool running water before adding to salad. I used a combination of my favorite berries like strawberries, blueberries, and red raspberries.
Place a handful of almonds on top of salad, which is about 1/4 cup of almonds.
Finish the salad by adding 1-2 tablespoons of Panera’s Poppy Seed dressing*.
I like to mix up my salad before enjoying it!
I also enjoyed this salad the next day for lunch at work.
Don’t be afraid of using leftovers for a simple meal at work! I had enough chicken and fresh berries left for my spinach salad.
Almond Berry Chicken Salad Recipe
Makes 2 Servings
Ingredients:
6-8 ounces Oven Roasted Chicken Breasts
4 cups Baby Spinach
2 cups Fresh Berries
1/2 cup Almonds
2-4 tablespoons Poppy Seed Dressing
Directions:
Prepare the Oven Roasted Chicken Breast Recipe or use leftover chicken breast to top the salad. When using leftovers, reheat the chicken to a minimum temperature of 165°F.
Add 2 cups (or 2 large handfuls) of spinach to each salad bowl.
Top salad with 3 to 4 ounces of sliced oven roasted chicken breast.
Add 1 cup of fresh berries to the salad bowl. Make sure to wash fresh berries under cool running water before adding to salad.
Place a handful of almonds on top of salad, which is about 1/4 cup of almonds.
Finish the salad by adding 1-2 tablespoons of Panera’s Poppy Seed dressing*.
*Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska–Lincoln Extension is implied for those mentioned.
In order to balance my busy schedule and eating healthy, I created this simple chicken breast recipe that is great by itself, mixed with veggies, or on salads. The best part, it only has 3 ingredients! I always make enough to have leftovers too. Enjoy this chicken recipe with a variety of meals. More recipes are to come using this simple chicken recipe, but check out my Almond Berry Chicken Salad blog for one idea.
Mix together 1 tablespoon of olive oil and 1.5 teaspoons of grill seasoning (My husband and I really like PepperJax Seasoning*, which can be found in select grocery stores). Of course, this seasoning can be substituted by any other grill seasoning.
Place chicken breasts in an ungreased 8×8 inch baking pan.
Brush both sides of the chicken with the olive oil mixture. Pour the remaining olive oil mixture evenly over the chicken.
Bake uncovered for 25 – 35 minutes (depending on size of chicken breast) until the juice of the chicken is no longer pink.
The best way to know the chicken is fully cooked is to insert a food thermometer into the thickest part of the chicken.
When the internal temperature of the chicken reaches 165°F, the chicken is safe to eat.
Cut chicken breast into 3-4 ounce servings. I like to use a kitchen scale to measure, but 3-4 ounces of cooked meat looks like a deck of cards. Eat cooked chicken right away or refrigerate for up to 4 days to use in other meals.
Mix together olive oil and grill seasoning (My husband and I really like PepperJax Seasoning, which can be found in select grocery stores.)
Place chicken breasts in an ungreased 8×8 inch baking pan.
Brush both sides of the chicken with the olive oil mixture. Pour the remaining olive oil mixture evenly over the chicken.
Bake uncovered for 25 – 35 minutes (depending on size of chicken breast) until the juice of the chicken is no longer pink.
The best way to know the chicken is fully cooked is to insert a food thermometer into the thickest part of the chicken.
When the internal temperature of the chicken reaches 165°F, the chicken is safe to eat.
Cut chicken breast into 3-4 ounce servings. I like to use a kitchen scale to measure, but 3-4 ounces of cooked meat looks like a deck of cards. Eat cooked chicken right away or refrigerate for up to 4 days to use in other meals.
*Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska–Lincoln Extension is implied for those mentioned.
Living a busy life, I turn to my slow cooker a lot to make simple recipes. After prepping all of your ingredients, you place them in your slow cooker and let it sit for 6 – 10 hours depending on the recipe and your timeframe. How easy is that! The best part is that my husband and I are able to eat about 6 meals from one recipe! The leftovers work great during the week. Especially right now, my evenings are busy with CrossFit, volleyball, bible study, or meetings for work. So, planning or preparing my meals on the weekend is essential!
My husband and I are trying to eat more vegetables, so I decided to create a healthier roast that was loaded with veggies.
Healthy Swap #1: Sweet Potatoes instead of White Potatoes
Usually, I use white potatoes in my roasts, but I decided to swap them out with sweet potatoes. Why? Sweet potatoes are high in vitamin A, vitamin C, and fiber, contain a good source of calcium and potassium, and an excellent source of fiber. They contain more nutrients than white potatoes making them healthier.
Healthy Swap #2: Load up on the veggies
I normally do not add very many vegetables to my roasts, but ChooseMyPlate.gov recommends making half of your plate fruits and vegetables. So, I decided to add more carrots and onion while incorporating celery into my recipe.
Cut off the base and leaves of the celery. Wash stalks of celery under running water. Cut the stalks into 1/2 inch slices. Place into the slow cooker.
Wash carrots under running water while gently scrubbing them. Peel carrots and cut off the end of the carrot. Then, slice carrots into 1/2 inch slices. Place into the slow cooker.
Cut ends off of the onion and peel the outermost layer. Cut onion in half. Slice each half into 8 slices. Place in slow cooker.
Wash sweet potato under running water while gently scrubbing them. Peel the sweet potatoes if you would like to, but it depends on personal preference. I have tried the recipe with the skins left on the sweet potato, and it still turned out great. Cut sweet potatoes into cubes. Place in slow cooker.
You may have to move some of the vegetables into a separate bowl in order to fit the roast in the middle.
Place roast in the middle of the slow cooker. Take 1.5 tablespoons of the house seasoning and sprinkle on all sides of the roast and vegetables.
Peel 3 garlic cloves. Mince the garlic. I put some garlic on the vegetables and I leave some on top of the roast. Put the remaining vegetables on the sides of the roast.
Cover and cook on high for 6 hours. If I cook my roast on the weekends, I like to cook it on high for 6 hours. If I started the roast before I leave for work, then I would cook it on low for 10 hours.
After it is done cooking, I like to cut the fat away from the roast and shred the meat. Shredding the meat makes it easier for leftovers.
Enjoy!!!!
After you are done eating, it is time to get the leftovers ready. I put 3 ladles of vegetables with a little juice in each bowl along with 1/2 cup of meat. I had 4 bowls of leftovers! It makes cooking easier during the week.
*Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska–Lincoln Extension is implied for those mentioned.
Happy New Year to a New You! Did you make a New Year’s resolution? Millions of Americans make New Year resolutions every January to improve their health by losing weight, getting fit, or eating healthy. My goals for the new year are to eat healthier by cooking at home more often, stay active while increasing my physical activity minutes, and balance life with my busy schedule. I want to challenge you to improve your health in 2013 by making healthier decisions.
Five Tips to a Healthier You
1. Eat the Right Amount of Calories for You
We all need different amount of calories depending on our age, gender, height, weight, and physical activity level. There are several free websites or apps that will help you achieve your calorie goals. I like to use the Daily Food Plan from ChooseMyPlate.gov to determine the appropriate amount of calories for me. Then, I like to use MyFitnessPal, an app on my phone, to keep track of my food and exercise on the go.
Another great tool is the SuperTracker. This website not only allows you to personalize your nutrition and physical activity plan, but you are able to track your foods and physical activities while receiving tips and support to help you make healthier choices and plan ahead.
2. Build a Healthy Plate
MyPlate illustrates the five food groups that are the building blocks for a healthy diet using a familiar image—a place setting for a meal.
I prefer to build a healthy plate by using MyPlate.
Try to make half of your plate fruits and vegetables by choosing fresh, frozen, canned or dried fruits and vegetables.
When consuming dairy foods, switch to fat-free or low-fat (1%) milk.
Make at least half your grains whole grains by choosing 100% whole grain cereals, bread, crackers, rice, and pasta. One of the easiest ways to find out if your food product contains whole grains is to look for the whole grain stamp. When I started to increase whole grains in my diet, I replaced half of the pasta with whole wheat spaghetti in my recipe to ease into it. Now, I only add whole wheat spaghetti.
Vary your protein food choices by keeping meat and poultry portions small and lean. In addition, eat beans, which are a natural source of fiber and protein, and make seafood the protein on your plate twice a week.
3. Cut Back on Foods High in Solid Fats, Added Sugars, and Salt
Some of my favorite foods fall into this category, but it is all about moderation or modifying the recipe to incorporate them into a healthy lifestyle.
Eat fewer foods that are high in solid fats.
Limit beef, pork, or chicken fat, butter, milk fat, cream, and shortening
Replace solid fats with oils (e.g., canola oil, olive oil, and vegetable oil)
Reduce foods high in solid fats (e.g., pizza, french fries, hot dogs, cheese, cookies, ice cream, cakes, and doughnuts)
To reduce fat in french fries, I love to bake them in the oven
Select lean cuts of meats or poultry and fat-free or low-fat milk, yogurt, and cheese
Choose drinks with little or no added sugars.
Drink water instead of sugary drinks
Choose 100% fruit juice instead of fruit-flavored drinks
Select fruit for dessert
Eat sugary desserts less often
Select low-fat or fat-free milk or fortified soymilk
Use the Nutrition Facts label to choose beverages at the grocery store
Watch for salt (sodium) in foods.
Decrease intake of highly processed foods (e.g., cured meats, such as bacon, sausage, hot dogs, and deli/luncheon meats; and ready-to-eat foods, like canned chili, ravioli, and soups)
Read the Nutrition Facts label to find packaged and canned foods lower in sodium
Limit adding salt to foods
Eat fresh foods since they are generally lower in sodium
Add spices or herbs to season food without adding salt
Request salt to be left off when eating out
4. Cook More Often at Home
Cooking at home may not only save you money, but it allows you to be in control of what is in your food and how your food is made. My husband and I end up eating out more when I am not able to plan ahead and go grocery shopping on the weekend. When we cook more often at home, we tend to eat more fruits, vegetables, whole grains, low-fat dairy products, and lean protein foods.
5. Be Physically Active Y0ur Way
It is important to be physically active your way whether that includes walking, running, playing sports, yoga, weight lifting, or any other type of exercise. It is hard to continue or make time for exercise you do not enjoy. To gain the most health benefits, adults should aim for at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity each week. Learn more about physical activity guidelines from UNL Extension.
One of my favorite ways to increase my physical activity minutes is playing volleyball. After college sports, I joined a Lincoln Parks and Recreation women’s indoor volleyball league with my friends. Not only do I get a great workout in, but I love every minute of it. I’m so excited because my league is starting up next week! Just for fun I added a video of me making a block during last year’s game:
During the year, I will be posting nutrition and exercise tips to help you make healthier decisions. Stay tuned for more ideas.
One of my favorite foods is pizza. I love eating it. I was determined to make a healthier version at home instead of eating out at a restaurant. Not only did we save money, we saved calories without losing taste! It turned out great and my husband even enjoyed it. I’m usually not a fan of leftovers, but I liked eating the pizza as leftovers.
Choose MyPlate recommends making half of your grains whole grains and adding more vegetables to your day. Have a favorite pizza crust recipe? Substitute half of the all-purpose flour with whole-wheat flour. I used the Whole Wheat Pizza Dough recipe from the WeightWatchers®* New Complete Cookbook. The recipe made 2 crusts and I froze one of them to use at a later time. The recipe is similar to the Whole Wheat Pizza Dough recipe found on WeightWatchers®* website. I topped my pizza with mozzarella cheese, green pepper, onion, and turkey pepperoni (70% less fat than regular pepperoni). My husband and I can’t tell a huge difference between turkey and regular pepperoni, so I recommend trying it.
After forming the pizza crust, I added the pizza sauce, which I bought from the supermarket. Want to make your own? Try the Quick and Easy Pizza Sauce recipe from UNL Extension.
I added a little bit of cheese to the pizza crust and then added the turkey pepperoni.
My husband and I love green peppers and onions, so I added a lot of them to our pizza.
I finished topping the pizza with the remaining cheese and baked the pizza in the preheated oven to 400 °F for 12 -15 minutes.
To add more vegetables to our meal, we ate the pizza with a side salad.
Turkey pepperoni, mozzarella cheese, onion, green peppers, and the pizza dough even used whole wheat flour. Delicious!
Turkey Pepperoni Veggie Pizza
12 inch whole-wheat pizza crust
2 cups Pizza Sauce
2 cups shredded part-skim mozzarella cheese
Turkey Pepperoni
Diced Onion
Diced Green Peppers
Arrange one rack on the bottom rung of the oven. Preheat the oven to 400 °F.
Sprinkle a work surface lightly with flour. Turn the dough onto the surface; knead lightly. With a lightly floured rolling pin, roll into a 12-inch circle.
Spread the pizza sauce over the dough. Top pizza with turkey pepperoni, diced onion, diced green peppers, and mozzarella cheese.
Bake in the oven until the crust is golden and the cheeses melt, 12-15 minutes.
Kayla’s notes:
I used a 15 inch Air Bake®* pan even though the recipe was for a 12 inch crust. My pizza crust turned out a little thinner, but it tasted great!
Don’t be afraid to try different variations to your recipe.
*Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska–Lincoln Extension is implied for those mentioned.
My name is Kayla, and I will be blogging about how I work towards eating healthy, staying active and balancing life. I am a Registered Dietitian and a Certified Personal Trainer. Sometimes life gets really busy and makes it challenging to eat healthy and stay active, but it is all about making healthier decisions. My goal is to inspire others to live a healthier life through nutrition and exercise.
Today, I am determined to stay ahead of a busy life schedule by staying active, eating healthy, and balancing Life. Always striving for healthieRDecisions.
I am a University of Nebraska-Lincoln Extension Educator, Registered Dietitian (RD), and ACSM Certified Personal Trainer (CPT). Sometimes life gets really busy and makes it challenging to eat healthy and stay active, but it is all about making healthieRDecisions.
My goal is to inspire others to live a healthier life through nutrition and exercise.
