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This recipe is sponsored by the American Heart Association the opinions and text are all mine. The end.

February is #HeartMonth and what better way than to start a healthier lifestyle and create healthy habits that work best for you by learning how to cook easy healthy recipes. Cooking meals at home is an important component when adopting a healthier lifestyle. This Chicken Stir-Fry with Snow Peas and Mixed Bell Peppers recipe is a great example that healthy eating doesn’t have to be boring or complicated.

Deciding to start a healthier lifestyle can be daunting Having the right mind set is everything, however not having the right tools can make it complicated. 

@american_heart wants to help you create healthy habits that work best for your life, to give you the best chance at life during #HeartMonth. You can visit this link to help you navigate tools and “Reclaim your Rhythm” by making one simple change, to live a longer, healthier, fuller life.

• Feed Your Soul, Rock Your Recipe https://www.heart.org/en/healthy-living/healthy-eating/

Now more than ever it is very important to maximize your health. Healthy foods to keep in mind are vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids. Unhealthy foods to avoid are red and processed meats, sugar-sweetened beverages, trans fat, and sodium. 

When adopting a healthier lifestyle, you can start with small steps at first. Rather than changing everything at once, try to make small changes and switch bad lifestyle create healthier habits one at a time. Something as simple as starting to cook your own meals can greatly make a big impact . Cooking meals yourself helps you control what is in your food.Also, exercising whenever possible, walking, running, swimming, biking, will help your heart health. When it comes to hydrating yourself,water is the best choice. In addition, getting enough rest and sleep can also improve the new you. 

 “Reclaim Your Rhythm” and start the new you!

Enjoy!

Chicken Stir-Fry with Snow Peas and Mixed Bell Peppers

Yield: 4 servings

Prep Time: 5 minutes

Cook Time: 12 minutes

Total Time: 15 minutes

Ingredients:

• 1/2 cup fat-free, low-sodium chicken broth
• 2 tablespoons plain rice vinegar
• 1/4 cup water
• 2 teaspoons cornstarch
• 1 1/2 tablespoons soy sauce (lowest sodium available)
• 1 teaspoon grated peeled gingerroot
• 2 medium garlic cloves, minced
• 1/4 teaspoon pepper
• Cooking spray
• 2 cups fresh or frozen snow peas or sugar snap peas, trimmed if fresh or thawed if frozen
• 1/3 cup chopped green onions
• 1 medium red bell pepper, chopped
• 1 medium orange bell pepper, chopped
• 1 medium yellow bell pepper, chopped
• 2 teaspoons canola or corn oil
• 1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces
• 1/2 tsp sesame seeds, optional

Directions:

In a small bowl, whisk together the broth, water, corn starch, vinegar, soy sauce, gingerroot, and pepper. Set aside.

Lightly spray a large skillet or wok with cooking spray. Over medium-high heat add the chicken and cook for 3–4 minutes, stirring frequently. Add the bell peppers and cook for an additional 2 minutes. Add the snow peas, green onions, and cook further for 1 more minute, stirring occasionally.

Stir in the broth mixture. Bring to a boil over medium-high heat. Boil for 1 minute, stirring occasionally or until thickened. If using sprinkle the sesame seeds. Serve over rice or as is.

The post Chicken Stir-Fry with Snow Peas and Mixed Bell Peppers appeared first on Eat Good 4 Life.

Seafood is one of our favorite proteins to cook, not only for its great taste but also because it is super quick to prepare. This Orange Garlic Shrimp recipe is extremely versatile, easy to follow and packed with flavor. It’s a delicious, nutritious meal that everyone in the family can agree on.

This Orange Garlic Shrimp is the perfect recipe to introduce seafood into your meal planning rotation, and has been a hit in my house since I first made it a few weeks ago. The citrus from the orange juice pairs well with the hint of sweetness from the honey and makes this dish so fresh and bright. And, it is extremely easy to make, even for the beginner cook.

We love shrimp, but if you prefer, you can easily change out the protein in this recipe—it is equally delicious with chicken or beef. If you are a vegetarian, extra firm tofu is a wonderful replacement. 

And for the veggies, feel free to use any of your favorites! I tend to choose fresh vegetables that are in season—some of my favorites for this dish are broccoli, carrots and peppers—but you can substitute frozen veggies in a pinch.

For the orange juice, I choose Florida’s Natural® Brand Orange Juice. Florida’s Natural comes from pure Florida oranges. There are no artificial flavors or ingredients, and Florida’s Natural only uses oranges hand-picked from their grower-owned orange groves in Florida. Plus, Florida’s Natural orange juice is full of vitamins and minerals like potassium and vitamin C.

If you like Asian-inspired recipes, you are going to love this Orange Garlic Shrimp recipe. It has quickly become a regular dinner in our house.

Enjoy!

.     

Orange garlic shrimp

Miryam's original recipe

Yield: 4 servings

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Ingredients:

Sauce

• 1/2 cup  Florida’s Natural^® Orange Juice
• 1/3 cup vegetable broth
• 1/4 cup soy sauce
• 3 Tbsp honey
• 1 tsp red pepper flakes (optional)
• 2 tsp arrowroot powder or cornstarch

Shrimp

• 1 lb large shrimp, peeled and deveined
• 1 Tbsp olive oil
• 1 red and 1 yellow bell peppers, cut into 1/2-inch pieces
• 8 oz fresh broccoli
• 4 cloves garlic, minced (1 1/2 Tbsp)
• 3 oz sliced green onions
• 1/2 tsp sesame seeds
• 1/4 cup cilantro leaves

Directions:

To make the orange sauce, whisk together sauce ingredients in a medium size bowl and set aside.

Pat the shrimp dry with paper towels to remove as much moisture as possible.

Heat a wok or 12-inch skillet over high heat. Add the oil and heat just until it's beginning to smoke, then add the peppers and broccoli. Cook for 4 minutes, stirring frequently. Add the garlic to the pan and cook for 30 seconds, stirring constantly. Add the shrimp and cook until pink, stirring frequently, about 3 minutes.

Then, add the orange sauce to the pan. Stir it slowly into the shrimp and vegetables until the sauce boils and thickens, about 30 seconds. Remove from heat.

Serve with a side of rice and garnish with green onions, sesame seeds and cilantro.

The post Orange garlic shrimp appeared first on Eat Good 4 Life.

Korean food is something that I have been eating lately. I have visited a few restaurants in my area and tried a few awesome Korean recipes. I really like their flavors so I thought it was time for me to experiment and try out my own takes. Today I made this Korean beef with vegetables that was plain sensational. So easy and so tasty.

For those that have been following me for a while know that I always go for quick, easy and healthy recipes. When it comes to adding protein to my recipes I always add the best quality possible and grass fed beef is what I always good for when consuming beef.

Lucky for us, Walmart is committed to providing more locally grown produce and better quality meat to its customers, thus they are offering a great selection of high-quality products like Grass Fed Organic ground beef, which is leaner, with no added hormones or antibiotics.

When you want meat, poultry or seafood to feed your family, you can count on Walmart for a great selection of high-quality products at affordable prices. When you do your family’s shopping, don’t forget to check out the fresh meat at your local Walmart store. Their fresh meat will satisfy even the most discriminating tastes, delivering a tender, juicy and flavorful experience.

For this Korean beef with vegetables recipe you can add other vegetables of your choice. You can add, mushrooms, onions, eggplant…whatever veggies you like most. The recipe is very versatile so you can count on making your own variations.

One of my favorite things about this recipe is that it literally takes about 15-20 minutes to make. My family was over the moon eating this for dinner the other night. It is really flavorful, satisfying and good for you.

I hope you get to try this Korean beef with vegetables. You are not going to be disappointed with this recipe.

Enjoy!

This post has been sponsored by Walmart®. I received product and compensation. All opinions are my own. “Thank you for continuing to support the brands that make Eat Good 4 Life possible”

https://youtu.be/W9pjn3oYE6E

Korean beef with vegetables

Miryam's Original recipe

Yield: 4 servings

Total Time: 15 minutes

Ingredients:

Sauce

• 3/4 cup low sodium soy sauce
• 1/4 brown sugar
• 1/4 cup Korean chili paste, Gochujang
• 3 tbsp rice vinegar
• 1 tbsp fresh ginger grated
• 2 tbsp sesame oil
• 1/3 cup water

Stir-fry

• 2 tbsp olive oil
• 1 lb ground grass fed beef
• 5 oz grated carrots
• 2 red bell pepper sliced thin
• 12 oz fresh spinach
• 1 lb udon noodles
• 1 tbsp sesame seeds
• Fresh cilantro chopped

Directions:

In a bowl whisk together sauce ingredients. Set aside.

Cook noodles according to package directions.

Heat a large wok or skillet over high heat. Add olive oil, once hot add ground beef and toss for about 2 minutes. Add in the carrots, red pepper to the pan. Stir-fry the veggies and beef until veggies are just tender, about 2 more minutes. Add the sauce and cook, stirring occasionally until the sauce has coated the veggies and sauce has thickened slightly. Add the noodles and coat with the sauce.

Add the spinach and stir. Sprinkle the sesame seeds and cilantro. Remove pan from the heat and serve.

The post Korean beef with vegetables appeared first on Eat Good 4 Life.

The only thing about making Asian food, whether it is Thai, Japanese, Chinese, etc…the important thing is to obtain the main ingredients which are the sauces and spices. Once your kitchen is equipped with them the sky’s the limit.

I always keep my pantry well stocked with Asian ingredients. Since I cook a lot of Asian inspired recipes it is a must for me. Lucky enough, I have an Asian market nearby so I have access to most of the ingredients there.

I called this recipe 15 minutes soba noodle salad because it literally takes about 15 minutes to make if not less. While the soba noodles are boiling in water I pretty much prep the red pepper, green onions and cilantro. Enough time for all that chopping since the soba noodles only need about 5-8 minutes max.

On another note, I am almost done with Physician Assistant school…I can not see the day I am done studying to the intensity I am currently studying. I can’t wait to be able to relax a bit and spend some more time with my kids at home.

Anyways, my daughter has requested this salad two times on a row. This 15 minutes soba noodle salad it is truly refreshing, easy and incredibly tasty. The sesame oil really gives this salad a great flavor so make sure you don’t omit it.

Enjoy!

15 minutes soba noodle salad

Miryam's original recipe

Yield: 6 servings

Total Time: 15 minutes

Ingredients:

• 16 oz soba noodles
• 2 red bell peppers, julienne
• 6 oz Green onions, chopped
• 2 oz fresh Cilantro, chopped
• 2 tbsp sesame seeds

Sauce

• 3 tbsp sesame oil
• 1/4 cup reduced sodium soy sauce, or coconut aminos for GF version
• 1/3 cup rice wine vinegar
• 1 tbsp harissa paste, or sriracha sauce

Directions:

Cook soba noodles according to package instructions. Make sure you run some cold water through them once they are cooked. You want the soba noodles sort of chilled.

In a small mixing bowl combine the sauce ingredients. Set aside.

In a large mixing bowl place the chopped veggies and sesame seeds. Add the cooked soba noodles and pour in the sauce. Mix through and serve immediately.

This makes a great salad to take to work for lunch. I do all the time!

The post 15 minutes soba noodle salad appeared first on Eat Good 4 Life.

Today was my first time making zucchini noodles. I actually just got the attachment for my kitchen aid and tried it. It was just super awesome and extremely easy to use.

These Asian zucchini noodles turned out great. Next time I am going to be making a salad. Whichever type of vegetable noodles I make I think they will turn out fabulous in any recipe I try.  Will see what other veggies I can turned into noodles.

I served these Asian zucchini noodles along side with some rice. I didn’t want the sauce to go to waist so it was perfect with it.

For me, I just have to make sure that I cook whichever vegetable noodles I make. I have heard of stories in which raw vegetable noodles give a lot of gas. The point being is that uncooked vegetable can sometimes give bloating and gas so I will make sure I will cook mine.

For those that are going to be getting on a clean diet after the holiday these Asian zucchini noodles recipe is the perfect dish for you. Easy, healthy and nutritious.

I hope you get to make these Asian zucchini noodles. If you have not gotten on the vegetable noodles bandwagon you should.

Enjoy!

Asian zucchini noodles

Miryam's original recipe

Yield: 4 servings

Total Time: 20 minutes

Ingredients:

• 2 lbs of zucchini, spiralized
• 1 lb extra firm tofu, cut into small chunks
• 3 tbs olive oil
• Sesame seeds, optional

Sauce

• 1/3 cup soy sauce
• 2 tbsp sesame oil
• 1 tbsp arrowroot powder or cornstarch
• 2 tsp chinese five spice powder
• 2 tbs honey
• 1/2 cup water

 

Directions:

In a small mixing bowl add the sauce ingredients and combine. Set aside.

Make noodles with your spiralizer. I used the one that goes with the kitchen aid.

Add the olive oil to your wok and and the tofu. Cook stirring occasionally until it is slightly browned. Add the zucchini noodles and cook stirring occasionally for 5-8 minutes. Add the sauce and cook further for another 2 minutes or so until the sauce thickens.

Sprinkle sesame over the noodles and serve.

I actually also served it with some rice on the side to make sure I was not wasting any sauce.

The post Asian zucchini noodles appeared first on Eat Good 4 Life.

This leaves me with not much time left to try and develop new recipes. I am trying to keep the blog going but getting more time for it has been a real struggle.

Anyways, today I was able to make this quick 15 minutes Asian vegetables. The recipe sauce comes from this Asian beef rice bowl recipe I made before which we loved. Since I am trying to cut down on eating meat and chicken, even though we only eat it once or twice a month, I wanted to try the Asian Beef rice bowl sauce to use with just veggies.

I haven’t had much time to myself lately so whenever I am home and get some downtime I try to take advantage of it and relax for a bit. This gives me peace of mind and keeps me sane to keep going and pushing through until I graduate from PA school.

I have had a few bumps on the road, to put it lightly, while in PA school, however, I do see a little light at the end of the tunnel. For now, I just have to keep pushing and make it through since there is much as stake.

Anyways, I can not see the day when I graduate and don’t have to devote much of my time to school. I have a few awesome projects on the works and I can’t wait to put all my energy, time and effort on them. They are going to be quite something.

In the next few months I will be revealing my plans and projects here in the blog but until I graduate I don’t want to spill the beans. Just to be safe. I don’t want any type of negativity!

This 15 minutes Asian vegetables is truly one of my favorite recipes I have made in the past few months. You can add any other type of veggies you may like as this recipe is quite versatile so make your own version if you wish.

Until my next recipe,

Enjoy!

15 minutes Asian vegetables

Miryam's original recipe

Yield: 6 servings

Total Time: 15 minutes

Ingredients:

• 2 tbsp olive oil
• 2 red peppers, sliced
• 2 large red onion, sliced
• 1 large eggplant, cut into large chunks
• 2 cups fresh Thai basil
• 1/4 cup soy sauce, gluten free version if needed
• 1/3 cup sweet and sour sauce
• 2-3 tbs red curry paste
• 1/4 cup water
• 1/3 cup peanuts
• 1 tbsp sesame seeds

Directions:

 

In a large skillet, or wok, over medium to high heat place the olive oil. Add all the vegetables and cook until they are almost cooked stirring occasionally. It should not take more than 8 minutes or so.

Add the soy sauce, sweet sour sauce, water and red curry paste. Cook further for another two minutes until sauce is incorporated and warm.

Add the peanuts and thai basil and server over rice or any other grains you desire.

The post 15 minutes Asian vegetables appeared first on Eat Good 4 Life.