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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.

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.

I haven’t been able to make new recipes lately. I have a stack of new recipes that I want to tackle but having my last 3 months of Physician Assistant school is giving me a lot of anxiety and very little time to do the things that I want to do.

The next two weeks are going to be hell on earth because I have 3 of my exit exams and I am really praying that I do well enough to pass. I have been working really hard so I hope everything turns out ok. My anxiety doesn’t help but I will try my hardest to get a handle on it….we shall see.

Once I am done with school, I am also planning on spending time overseas. First I would like to secure a job before my departure so let’s see how that turns out as well…. So much to these few months…..Just wish me luck!!!!

This super awesome high protein white bean arugula salad was something I just put together in about 10 minutes….literally. I have never added pesto as a dressing for any of my salads but I think the combo was rather tasty.

As any salad, you can add any veggies of your liking and if you are not too fond of white beans you can just use any other legumes you may like. Chickpeas will go great in this salad as well.

On another note, this coming summer I will be going to Morocco for about 10 days. I have been there once but really didn’t get to explore or do much. I am really excited to explore some of the areas and experience their culture, food and much more.

It is something that I have been wanting to do for quite some time so I can’t wait. I will be posting much of my adventure in my blog so you will be able to learn things to do while there if you ever make it to that side of the world.

Anyways, I leave you with this amazing high protein white bean arugula salad. I have to head to school to practice and study now.

Until my next recipe,

Enjoy!

High protein white bean arugula salad

Miryam's original recipe

Yield: 6 servings

Total Time: 10 minutes

Ingredients:

• 15 oz white beans, I used canned
• 7 oz fresh Arugula
• 1 large cucumber, chopped
• 6 oz sliced mushrooms
• 1/2 large red onion, sliced
• 1/3 cup hemp hearts
• 1/2 cup pesto sauce
• 3 tbs rice wine vinegar

Directions:

In a large mixing bowl mix all the ingredients. Toss to combine. Serve.

Note: I have taken this for lunch many times to work. It is the perfect salad.

The post High protein white bean arugula salad 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.

When I make this recipe sometimes I serve it with brown rice and other times with baked potatoes. Either way is great, it really depends what I am in the mood that day.

This recipe literally takes just 15-20 minutes to make. You see, tuna doesn’t have to be cooked that long so that is why it doesn’t take that long. While you can make this 15 minutes Fresh Spanish tuna stew with chicken it will take a bit longer since chicken requires more time.

I use two different types of wine when I make this recipe, however, if you can’t get the second type just use white wine. It will still taste great.

I always use fresh rosemary but you can use dried rosemary. I find fresh rosemary is better but use what you prefer. This is a recipe that I been making over and over again. It is super tasty, easy and healthy.

On another note, I am almost done with school. I have about five more months of grueling study nights. It has been a long journey especially because of how I have experienced certain unpleasant situations in school. But more of that when I am done.

There are nothing but good things that will come after these five months go by. I am hoping to help many people once I am done but for now I have to keep my mind on the price.

Anyways, until my next recipe, I hope you get to make this tuna stew.

Enjoy!

15 minutes Fresh Spanish tuna stew

Miryam's original recipe

Yield: 6 servings

Total Time: 15 minutes

Ingredients:

• 1.5 lbs fresh tuna, cut into chunks
• 3 tbs extra virgin olive oil
• 1 large red onion, chopped
• 5 cloves of garlic, minced
• 1 cup dried white white
• 10 oz fresh spinach
• 3 tsp arrowroot powder, or cornstarch
• .5 oz fresh rosemary, you can also use dried rosemary
• 1 tsp celtic salt

Directions:

In a 6 qt Duth oven, over medium to high heat, add the oil and onion. Cook for about 3 minutes until translucent. Add the garlic, fresh rosemary and salt. Combine and cook for 1 minute. Add the white wine and cook for 2-3 minutes or until it reduces by half.

Add the tuna and 1 cup of water. Toss around and cover the pan. Let the tuna cook for 5 minutes stirring occasionally. Mix the arrowroot powder and 2 tbsp of water. Add to the pan and cook for another 2-3 minutes until the sauce thickens.

Turn the heat off and add the fresh spinach. Combine (the spinach will wilt). Serve tuna over rice or baked potatoes.

NOTE: At the end of the cooking I add a splash of amontillado wine which is a type of dried sherry. This is optional but if you can find it I highly suggested.

The post 15 minutes Fresh tuna Spanish stew appeared first on Eat Good 4 Life.

I have never ever been fond of diets. As a clinical dietitian and now almost to be physician assistant it perplexes me how many medical professionals have no idea about healthy eating and still advice patients wrong when it comes to healthy eating. Very sad to say the least.

Diet are something that have never work and will never work, that is, if you want lose some pounds temporarily and then gaining all back!

There is no diet, pill, trick in the world that you will find that will aid you to lose the weight for ever. Diets are not sustainable, that is why they are called diets. A change in lifestyle is a different story so I hope you come to that realization and know that diets don’t work. A change in lifestyle is 100% the only healthy and sustainable way.

I will tell you the secret and the things that I have seem to work for those that are ready to take the step. I will list a few pointers here but if you are interested in more detail visit my page here and here.

My food philosophy in a NutShell:

• Eat without depriving yourself of anything. (Processed and junk food does not count though). When eating things such as rice, pasta and bread try to eat the whole grain counterparts.
• Eat food of highest quality. EAT REAL FOOD. If you want ice cream, eat real ice cream. If you want a cookie, eat a real cookie, and if you want cake, eat real cake. A cake made with 30 ingredients and fake frosting from the supermarket does not count.
• Eat from scratch. Cooking meals yourself helps you control what it is in your food allowing you to increase its quality to include less sodium, bad fats and tons of sugar.
• Don’t skip any meals, especially breakfast. You need to get your metabolism going and start burning calories!! (If you have any questions about this go to the FAQ section for more info)
• Moderate your servings. This doesn’t mean you have to eat bird portion sizes or gigantic ones either. Use your common sense :-)
• Exercise when ever possible, walk, run, swim, bike etc If you can get a routine even better, what ever works for you.
• Try to avoid fake foods and try to buy organic and natural foods when ever possible. Do what you can.
• Try to avoid soda, even diet versions, and when drinking juices make sure they are 100% juice. Just don’t over drink juice though, 1/2 cup to 1 cup per day is plenty. You don’t want to drink your calories now do you?
• Hydrate, hydrate, hydrate with H2O and nothing else!!
• This is not food related but it is very important. You need to make sure you get enough sleep. This is crucial to have your body in balance and allow your immune system and hormones to do their job well.
• AVOID trans fat, high fructose corn syrup and olestra at all costs. If you want more detail as to why visit my link.

Well, I hope this information was of some value to some of you. If you have any questions don’t hesitate to ask.

I hope you like this power quinoa kale salad. It is fulfilling, easy, healthy and delicious. Note that you can use any type of dressing of your choice, anything goes.

Enjoy!

Power quinoa kale salad

Miryam's original recipe

Yield: 8 servings

Total Time: 20 minutes

Ingredients:

• 10 oz fresh kale
• 4 tbsp olive oil
• 3 cups cooked quinoa
• 14 oz cooked white beans
• 1 lb butternut squash, cubed, roasted
• 1/2 cup raw sunflower seeds
• 1/3 cup golden raisins

Dressing

• 1 cup tahini
• 1 cup water
• 1/4 cup rice wine vinegar
• 2 tbs sesame oil
• 1 inch fresh ginger, cubed

 

Directions:

For the dressing, place all the ingredients in a blender and blend until smooth. Set aside.

Preheat oven to 425 F. Add the butternut squash to a baking tray with 2 tablespoon of oil. Toss to combine with the oil and bake for about 15-20 minutes. I like my butternut squash on the crunchy side but you can bake it more if you like. (You can also microwave the squash for an easier quicker way).

While the butternut squash roast, in a large pan, add the remaining 2 tbsp of oil and kale. Saute for 3-5 minutes just to wilt.

In a large mixing bowl add all the salad ingredients including 1/3 cup of the dressing. Toss to combine and serve.

NOTE: You can use any type of dressing you like.

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