After week 1 of the 8 Weeks to Wellness program, patients can add some carbohydrates back to their diet. Toast can be a quick breakfast staple but the toppings often come at the expense of a high glycemic index.
We found this video, that may give you some inspiration for adding some healthy fats from the avocado and seeds, and keep your diet healthy.
Let us know what you think, or how you have prepared 8WW friendly breakfasts for yourself and your family!
If you’ve gotten a little tired of your routine chicken recipes, you’re in luck. I stumbled across this recipe on Facebook and just had to try it out this weekend-Grilled Lemon Chicken with Fresh Parsley Sauce. In preparation for the work week, I made enough for leftovers… and I don’t think I’m going to get tired of it, before I finish them!
What I liked most about this recipe was the number of fresh natural ingredients to make the marinade and sauce, while still having an amazing flavor. Being that we’re in winter, and for a healthier preparation, I grilled the chicken on my Cuisinart Griddler.
To make a healthy lunch or dinner, while participating in the 8WW program, I paired it with broccoli and a fresh salad. The chicken tenders are the perfect size to get the adequate amount of your healthy fat and protein source, while not overeating.
1 tablespoon extra-virgin olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon sugar
1 1/2 pounds chicken breast tenders
2/3 cup flat-leaf parsley
2 tablespoons extra-virgin olive oil
1 tablespoon chopped shallot (about 1/2 shallot)
1 tablespoon white wine vinegar
1/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons fresh lemon juice
Lemon slices, for garnish
1. Preheat grill.
2. For marinade, zest the entire lemon (yellow part only, about 1 tablespoon), and place zest in a large mixing bowl. Add juice (3 tablespoons) of the lemon to bowl (don’t worry if seeds are also added). Add 1 tablespoon olive oil, 1/2 teaspoon salt, 1/4 teaspoon pepper, and sugar; stir to combine. Add chicken tenders; stir to coat with marinade. Set aside to marinate for 15 minutes.
3. While the chicken marinates, make the sauce: Combine all sauce ingredients in a blender. Cover and blend on medium speed until smooth, about 20-30 seconds. Set sauce aside.
4. Using tongs, place marinated chicken on the grill; discard marinade. Cook about 4 minutes; flip the tenders and cook an additional 3-5 minutes or until cooked through. Divide tenders among 6 plates (about 2 tenders each), and drizzle each portion with 1 tablespoon sauce. Garnish with lemon slices. Store leftover sauce, covered, in refrigerator up to 3 days.
A few years back I was at a dinner party and saw a bowl of something I had never had before. I saw a friend take this thin green flaky thing and eat it while we were having a conversation waiting for the main course. I took one to sample while talking and thought, “hmm, what’s that?” I continue talking but I didn’t see anyone else grab one. Then I started to feel embarrassed that I ate some sort of garnishment for the plate, so I finally asked her what was it.
…Kale Chips, so it turned out.
Since then, I’ve been hooked. I’ve grown kale and I’ve purchased it; in a clump bound by a twist tie and in a bag. And I’ve also gotten a few others hooked on kale since.
It’s super easy…
I always rinse the kale carefully. Sometimes dirt can be hidden inside its curly edges. If there is visible dirt I will let it soak for five minutes in salt water then rinse. If I got long stemmed kale bound with a twist tie I will cut or tear them into smaller pieces. If the stems are thick I will cut the leaves off of the stem.
Preheat the oven to 225 degrees
I then dry them using a salad spinner.
I then either prepare them in a bowl or directly on a large cookie sheet. I will pour a little bit (but not a lot of) of olive oil on the leaves and toss it like a salad making sure each leaf has a little bit of olive oil on it.
I then spread them evenly across a cookie sheet and sprinkle a dash of salt on them and throw them in the oven.
The cooking time will vary depending on the thickness of the kale leaves and how much olive oil you used. (Some varieties differ from others) Usually they are done (crispy) within 20-30 minutes.
I bake them until the they’re a crispy dark green leaf that almost looks made out of stained glass.
With fall quickly approaching, I’ve been craving anything with pumpkin in it. Last weekend I found this recipe and gave it a go. It was super easy to make and absolutely delicious. If you’re on the 8WW program, this is a great lunch to pair with a hearty whole grain roll and big salad.