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guilty-pleasure-foods

We all have a go-to guilty pleasure food item, and the holiday season is a time we tend to indulge in all of our favorite naughty foods. Therefore, Lifestyle Coaches Aimee Chandler and Jillian Miner will be providing a community education class, Tasty Table for Health, to show you how you can easily transform some of your favorite, guilty pleasure foods into healthier, nutrient-rich versions without sacrificing flavor – items like homemade comfort foods, snacks and sweets all made with ingredients that are good for your body!

Featured Seasonal Recipes

Down To Earth Granola

Prep: 15 minutes
Bake:  40 minutes

4 cups old-fashioned oats
1.5 cups sliced almonds or any nut
.5 cup packed light brown sugar
.5 tsp. salt
.5 tsp. ground cinnamon
.25 cup cooking oil
.25 cup honey
1 tsp. vanilla or any extract
1.5 cup raisins or cranberries or any dried fruit

Preheat oven to 300 degrees F. In a bowl mix the oats, nuts, brown sugar, salt, and cinnamon. In a saucepan, warm the oil and honey. Whisk or stir in extract. Carefully pour liquid over oat mixture and gently stir with a wooden spoon. Finish mixing by hand.

Spread granola in a 15 x 10 x 1 inch baking pan and bake 40 minutes, stirring carefully every 10 minutes. Transfer granola-filled pan to a rack to cool completely. Stir in dried fruit. Seal granola in an airtight container or self-sealing plastic bags and store at room temperature for 1 week or in freezer for 3 months. Makes 9 cups (24 servings).

Chia Seed Jam

1 cup smashed fresh fruit
1 tbsp chia seeds

Mix ingredients. Cover mixture & refrigerate for approximately 1 hour. When ready, use as a spread on toast, waffles or even in a PJ&J!

Heart Healthy Turkey Burger

1 package ground turkey
1-2 grated zucchini
1 garlic clover
Cumin to taste
Salt and pepper

Combine all ingredients into a medium-size bowl. Mix well and shape into patties. To pan fry, brown patties on both sides in a hot pan for 8 to 10 minutes. To grill, first freeze burgers for 10 minutes prior, and heat grill to 285 degrees F. Once grill has reached temperature, grill burgers for about 8 minutes for well done. Assemble your burger with tasty toppings such as Bibb lettuce, sliced tomato, fresh red onion, pickles and your favorite sauce. Source: https://ifoodreal.com/zucchini-turkey-burger/

Heart Healthy Chipotle Chicken Burrito Bowl

1 Tbsp. canned chipotle peppers in adobo sauce minced
1 Tbsp. extra-virgin olive oil
1/2 tsp. garlic powder
1/3 cup quinoa
2/3 cup water
1/2 tsp ground cumin
1 lb. boneless skinless chicken breast
1/4 tsp. kosher salt
2 cups fresh romaine lettuce shredded
1 cup canned pinto beans drained and rinsed
1 each fresh avocado diced
1/4 cup thick and chunky salsa, medium heat
1/4 cup shredded cheddar cheese
4 each fresh lime wedge

Preheat grill to medium-high or preheat broiler. Combine chipotles, oil, garlic powder and cumin in a small bowl. Combine water and quinoa in a medium saucepan. Bring to a boil, reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork.

Oil the grill rack or a rimmed baking sheet, if broiling. Season chicken with salt. Grill the chicken for 5 minutes or broil on the prepared baking sheet for 9 minutes. Turn, brush with the chipotle glaze and continue cooking until an instant-read thermometer inserted in the thickest part registers 165F, 3 to 5 minutes more on the grill or 9 minutes more under the broiler. Transfer to a clean cutting board. Chop into bite-size pieces.

Assemble each burrito bowl with 1/2 cup quinoa, 1/2 cup chicken, 1/2 cup lettuce, 1/4 cup beans, 1/4 avocado, 1 Tbsp salsa and 1 Tbsp cheese. Serve with 1 lime wedge.

Source: https://www.weeatlivedowell.com/chipotle-chicken-burrito-bowl/

 

Ranch Dip
1 container (6 oz.) plain Greek Yogurt (low fat or fat free if you prefer)
3 Tbsp. lemon juice
1 Tbsp. olive oil
1 tsp. garlic powder
Salt and pepper to taste

Mix all ingredients in a bowl and let sit in refrigerator for a few hours or overnight to allow flavors to come together. Stir before serving. Tastes great with a variety of raw veggies or whole wheat pita chips!

Avocado Cauliflower Pizza
Pesto Sauce:​ 1 avocado (diced), 1 cup basil leaves, .5 cup chopped toasted walnuts, 2 Tbsp. olive oil, 1 Tbsp. lemon juice, 2 cloves garlic, .5 tsp. kosher salt
Crust:​ 4 cups riced cauliflower, 2 eggs, .5 cup parmesan cheese, .25 tsp. pepper, .5 tsp. kosher salt.
Toppings​: 2 Tbsp. sliced red onion, 1 cup heirloom grape tomatoes (cut in half), 6 oz. fresh or shredded mozzarella, 1 avocado peeled/diced

Preheat oven to 450 F.
Crust​: Heat cauliflower rice in the microwave for 4-5 minutes. If moist, squeeze moisture out with a paper towel. In a bowl, mix rice, 2 eggs, .5 cup parmesan cheese, .25 tsp. pepper, .25 tsp. salt and mix. Take a lined baking sheet with cooking spray on it and scoop dough onto parchment paper. Flatten with spatula & put in the oven 10-12 minutes.
Pesto​: In a blender or food processor, put avocado, lemon juice, olive oil, garlic, basil leaves and walnuts in and blend.
Spread pesto on the crust and put toppings on. Bake for 12-15 minutes and enjoy!

ECHN and its website in no way provides any warranty, express or implied, towards the content of recipes in this website. It is the reader’s responsibility to determine the value and quality of any recipe or instructions provided for food preparation and to determine the nutritional value, if any, and safety of the preparation instructions. The recipes presented are intended for entertainment and/or informational purposes and for use by persons having appropriate technical skill, at their own discretion and risk. ECHN is not liable, not responsible and does not assume obligation for adverse reactions to food consumed such as food poisoning or allergy OR misinterpreted recipes.

Please consult a doctor before altering your diet in any way, including going gluten free, or taking supplements.

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