To be able to see the content in Spanish, click on the translator on the right side of the page, selecting the correct language.

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.

To be able to see the content in Spanish, click on the translator on the right side of the page, selecting the correct language.

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

I love making crustless quiches because it does not involve the work of having to do the dough like a conventional quiche pie does. Not only it is time consuming having to prepare the dough, but avoiding the crust you can save the highly processed carbohydrates.

It is very important to avoid highly processed carbohydrates when it comes to preventing diabetes. Simple carbohydrates are stripped of their nutritious germ and fiber. Unhealthful diets often contain too many carbohydrates processed into concentrated forms (corn syrup) that provide calories and little else. The bottom line: when you fill up with carbohydrates, like complex carbohydrates such as whole grains.

For this recipe I also made the preparation shorter. No need to sauté the veggies since in the oven they will cook evenly. I am always for saving time while cooking, since we all know how busy families are nowadays. 

I am working with the American Heart Association and the American Diabetes Association to bring you recipe ideas. This crustless asparagus and tomato quiche is heart healthy and great for people living with diabetes.

Whole grains, starchy vegetables, beans, soy foods, green vegetables and fruits–foods served as nature grew them–are the carbohydrates that pack the highest nutritional octane. They’re rich in compounds that support good health, including fiber, nutrients, and phytochemicals. A dietary pattern based on these foods lowers the risk of heart disease, stroke, diabetes and many major cancers.

In addition, people living with type 2 diabetes are two times more likely to develop and die from heart attacks, heart failure and strokes than people who do not have diabetes. But it doesn’t have to be that way, reduce your risk. 

It’s time to prioritize your health—do it for yourself and those who love you.

Time to cut your risk of heart disease and stroke and fight for the amazing life you’ve made for yourself. To get started, visit DiabetesdeCorazon.org, to check out even more recipes and resources. Then talk to your doctor to learn how to lower your risk.

You’re ready to say, “Now I know, and now I’m changing my story.” It’s time to change your story and reduce your risk.

Visit DiabetesdeCorazon.org for more information on how to lower your risk for heart disease and stroke.

Do You Know the 4 Questions to Ask Your Doctor?

It is very important to ask the following questions to your doctor to be able to take care of yourself the best way possible.

https://diabetesdecorazon.org/recursos/4-preguntas/

• ¿Qué cambios debo hacer para cuidarme el corazón?
• ¿Qué debo hacer antes de mi próxima cita?
• ¿Cómo sé si los cambios que he hecho están teniendo efecto?
• ¿Qué recursos tengo para aprender más?

Los adultos con diabetes son 2X más propensos a sufrir un ataque cardíaco o cerebral que las personas sin diabetes.

Con una sola conversación puedes empezar a reducir el riesgo.

I hope you are able to use this information. Having the right information is key. You can also start your healthier you in the kitchen with heart healthy recipes like this crustless asparagus and tomato quiche. 

Enjoy!

Crustless Asparagus and Tomato quiche

Yield: 4 servings

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 40 minutes

Ingredients:

• Cooking spray
• 10 ounces asparagus, trimmed and cut diagonally into 2-inch pieces
• 4 medium green onions, chopped
• 12 grape or cherry tomatoes, halved
• 4 large egg whites
• 2 large eggs
• 2 teaspoons Dijon mustard (lowest sodium available)
• 1 1/2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme, crumbled
• 1/4 teaspoon pepper
• 1/2 cup shredded or grated low-fat cheddar or Colby cheese

Directions:

Preheat the oven to 350°F. Lightly spray a 9-inch glass pie pan or 4 individual 3 inch pie pans with cooking spray.

In a medium bowl, whisk together  egg whites, large eggs Dijon mustard, thyme and pepper. Set aside.

Divide the asparagus, green onions and cherry tomatoes between the 4 pie pans. Pour egg mixture over 4 pie pans.

Bake for 20, or until a knife inserted in the center comes out clean. Sprinkle with the cheese. Let the quiche cool for about 10 minutes before slicing.

The post Crustless Asparagus and Tomato quiche appeared first on Eat Good 4 Life.

This recipe is sponsored by Know Diabetes by Heart, a joint initiative of the American Heart Association and American Diabetes Association.  The opinions and text are all mine. The end.

I love making soups especially around this time of the year not only because my family loves them but because most soup recipes tend to be simple, don’t require much preparation and they are very versatile. I have been wanting to try this tomato basil bisque soup for a while so today I am glad I got around to doing it. It turned out fabulous.

For my tomato basil soup version I was able to shorten the preparation time and steps require to make it, so I hope you get to try it. My family enjoyed it quite a lot. I kind of wish I doubled the batch to be honest.

I am collaborating with Know Diabetes by Heart a collaboration between the American Heart Association and American Diabetes Association to bring to your recipe ideas. This tomato basil bisque not only is heart healthy but great for people living with diabetes. 

People living with type 2 diabetes are 2x more likely to develop and die from heart attacks, heart failure and strokes, than people who do not have diabetes.  But it doesn’t have to be that way, reduce your risk. 

It’s time to prioritize your health – do it for yourself and those who love you.

Time to cut your risk of heart disease and stroke and fight for the amazing life you’ve made for yourself.  To get started, visit Knowdiabetesbyheart.org/resources/recipes/, check out even more recipes and resources. Then talk to your doctor to learn how to lower your risk.

You’re ready to say, “Now I know, and now I’m changing my story.” It’s time to change your story and reduce your risk.

Visit Knowdiabetesbyheart.org/  for more information lowering your risk for heart disease and stroke. If you are new to diabetes type 2, if you are managing your diabetes type 2 or helping someone with diabetes type 2, there is a lot of useful information.

You will be able to learn how to best prevent your risk of developing heart disease and stroke. Having the right information is always key.

You can begin your healthier you in the kitchen with heart healthy recipes great for people living with diabetes.

Enjoy!

tomato basil bisque

Yield: 8 servings

Prep Time: 5 minutes

Cook Time: 25

Total Time: 30

Ingredients:

• 1 tbsp canola oil
• 2 medium leeks (white part only), thinly sliced, or 1/2 cup sliced onion
• 2 small rib of celery, diced
• 4 medium garlic cloves, minced
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 lb tomatoes
• 2 cups of water
• 1/2 cup loosely packed fresh basil
• 1/2 cup fat-free half-and-half

Directions:

In a large saucepan, over medium to high heat, heat oil and add stir leeks, celery, garlic, salt, and pepper for 3 minutes. Add tomatoes and stir. Cook for another 2-3 minutes.

Add water to the pan. Reduce the heat and simmer, partially covered, for 8–10 minutes, stirring occasionally. Turn heat off and add chopped basil and half and half. With an emersion blender, blend ingredients until desire consistency.

Serve warm or refrigerate in an airtight container until chilled.

Recipe source: KnowDiabetesbyHeart

The post tomato basil bisque appeared first on Eat Good 4 Life.

This recipe is sponsored by Walmart. I used their product to make this delicious Roasted cauliflower with parsley and lemon. The opinions and text are all mine. The end.

Seasonal vegetables is something that I always strive to use as much as possible. This summer I have been cooking quite a bit with one of my favorite vegetables, cauliflower. When it comes to cauliflower, one of my favorite ways to serve it is roasted. I have made it my mission to make at least one new cauliflower recipe per week the past 2 months and this roasted cauliflower with parsley and lemon recipe has been one of my favorite by far.

I was recently at Walmart’s Rediscovering America Campaign at the James Beard House in Manhattan where it tasks 10 James Beard Chefs that feature fresh, affordable fruits and vegetables available at Walmart.

The recipes that were showcased were nothing but sensational. All canapés were delicious, unique and super tasty. All chefs made sure to use fresh seasonal ingredients which elevated the quality of the recipes by providing a tastier result.

Then menu for the Walmart’s Rediscovering America Campaign consisted of:

• Okra fries.
• Shishito peppers.
• Cauliflower curry with coconut sticky rice.
• Brussels sprout Yassa, spiced broccoli with avocado pistou.
• Watermelon cucumber salad with west African peanut sauce.
• Brown rice milk ice cream with organic strawberries.

I mean, don’t these recipes look sensational? I really don’t know what my favorite was but the cauliflower curry and Brussel sprouts were just plain sensational. Nothing like using fresh seasonal vegetables to obtain top notch tasty recipes.

I am extremely happy that Walmart is committed to offering a fresh, broad assortment of locally grown and organic produce to our customers.

Supporting local farmers allows Walmart to not just positively impact the economy, but also offer our customers incredibly fresh, high-quality produce. And we literally support thousands of American farmers.

This roasted cauliflower with parsley and lemon recipe was super simple yet delicious. Just a few ingredients, a few minutes for prep and you have an awesome vegetable side dish or appetizer. The lemon, parsley and oil were a fantastic combo for the dressing and paired with the roasted garlic and cauliflower it was a match made in heaven.

When cauliflower is roasted it becomes nutty and buttery which is the perfect vehicle to introduce just one or two more ingredients to enrich its flavor.

One thing to keep in mind with cauliflower is to be careful not to over roast it. I roast cauliflower for just 10 minutes, check and then rotate for another 2-3 minutes. I don’t like my cauliflower super soft. I like it with some sort of a crunch so if you are like me I suggest that around the 10 minute mark you start to check on it.

Roasting cauliflower is one of my favorite ways to prepare cauliflower. I tend to make double the batch to be able to enjoy it a few days through out the week. My family doesn’t mind leftovers and since we all love cauliflower so much it is a win win when making more.

With this recipe you can swap the main vegetable if you like. If you prefer to use Brussel sprouts or even broccoli instead of cauliflower you can do so. It will work great as well. I think next time I might actually use Brussel sprouts.

I hope you get to make this amazing simple, healthy super tasty roasted cauliflower with parsley and lemon. If you like cauliflower and I am sure it is going to become one of your favorite recipes to prepare.

Enjoy!

Roasted cauliflower with parsley and lemon

Miryam's original recipe

Yield: 4 servings

Cook Time: 15 minutes

Total Time: 25 minutes

Ingredients:

• 2 large head cauliflower, cut into large florets
• 1/4 cup extra virgin olive oil
• 6 garlic cloves, minced
• Salt
• Pepper

Dressing

• 1/4 cup sunflower seeds
• 1/4 cup minced parsley
• 1/4 cup extra virgin olive oil
• juice of 1 lemon

Directions:

Preheat the oven to 450° F. Toss the cauliflower and garlic with the oil and a generous pinch
of salt. Spread on a baking sheet and roast for 10 minutes, turn once and roast further for
another 5 minutes.

Combine sunflower seeds, parsley, olive oil and lemon juice in a small bowl and stir to
combine. Taste and season with salt and freshly cracked black pepper.

Arrange the cauliflower on a large serving plate and spoon the dressing over it. Toss to serve.

The post Roasted cauliflower with parsley and lemon appeared first on Eat Good 4 Life.

I simply love grilling. Whenever possible, I like to have grilled vegetable skewers. Having grilled vegetables is one of my favorite ways to have them even though I don’t get to grill as much as I would want to. I find that grilled vegetables are way more flavorful and juicy, especially on a charcoal grilled.

Since my family hardly eats any meat or chicken, having grilled vegetable skewers is perfect for us. I always like to find different ways to served vegetables and the flavor the charcoal gives to the vegetables is just very unique and tasty. Everyone enjoys the distinct flavor it gives to the vegetables.

I decided to use Kingsford® Original Briquets. I chose my favorite charcoal, Kingsford Original because it’s ready in 15 minutes and has a long burn time besides that it lights quickly.

Believe or not grilling on a charcoal grill it is easier than you think. Here are a few tips for those that have never tried it before.

Before you light the briquets in your charcoal grill just make sure:

• If you have any leftover ash in your grill dispose of it. Link here on how to do that.
• Clean the grill grates.
• Place the briquets in a mountain shape and light them up.
• Once the briquets have been burning for 15 minutes and are a pale grey color they are ready to be used. Spread them out and place the grill grate over the briquets.
• Preheat your grill grates and oil them slightly to make sure your food won’t stick to it. Now your grill is ready for action!
• I use metal skewers that I find work best. Wooden skewers turn to burn and brake.
• Once I was done grilling, the vegetables skewers were gone in no time. I wish I had doubled the batch. If you have leftover veggies you can serve them the next day on a salad or just simply as a side dish.

Fall is a great season to get creative and use many of the vegetables available at grocery stores. Make your own combinations and use your favorite veggies. Any vegetable combination will do.

I hope you try to give charcoal grilled a go. It is the authentic way to grilling. The flavor it brings to your food is just sensational. Once you start grilling this way you will never go back!

Enjoy!

Grilled vegetables skewers

Miryam's original recipe

Yield: 6 servings

Total Time: 25 minutes

Ingredients:

• 1-2 Large Zucchini
• 16 oz Mushrooms
• 2-3 red Onions
• 2-3 Large Peppers
• 1 tbsp Oregano
• 1 tbsp Garlic salt

Directions:

Alternate chicken and 2-3 pieces of veggies repeating until you have about 3-4 pieces of chicken on each skewer. Repeat until you have run out of veggies and chicken. I got 10 skewers.

Once your grill is ready place skewers in the grill and cook on each side for 4-5 minutes depending on how far you have placed the grill grate from the heat.

Serve immediately.

The post Grilled vegetables skewers appeared first on Eat Good 4 Life.

I have recently started researching and using more superfood powders. While there might be a bit pricy they tend to last a long time. I used them mostly to add them to my smoothies as well as with overnight oats recipes. They are the perfect healthy addition.

I started working at the beginning of September so every single weekend I plan my meals for the week. Breakfast always consist of some sort of overnight oat recipe so have to make sure I change the flavor from week to week.

When I make overnight oats, I always make enough to last for the whole week, especially enough to have for the kids and myself. The apple pie flavor I made last week didn’t last that much, it was plain sensational  however this flavor is equally as good.

For this Superfood chocolate overnight oats I use some superfood powders:

1. Baobab:  Rich in vitamin C and believed to have antimicrobial, antiviral, anti-oxidant, and anti-inflammatory properties.
2. Carob: Great source of antioxidants, high in fiber and calcium and helps relieve diarrhea
3. Maca: Enhances energy, stamina, athletic performance, and memory, increases libido and infertility.
4. Lucuma: Packed with vitamins, minerals, antioxidants. Is a low GI sweetener.
5. Cacao nibs: Mood enhancer, high in fiber, antioxidants, magnesium, potassium and iron.

All these powders I get online. I have a monthly subscription so I always make sure I never run out. Having a well stock pantry is a must for me.

There are other superfood powders I have purchased that I also add to my smoothies. I will make a recipe and share them with you as well. They are truly the bomb.

Anyways, if you haven’t tried to make overnight oats yet I urge you to give it a go, there are plain sensational.

Superfood chocolate overnight oats

Miryam's Original Recipe

Yield: 16 servings

Total Time: 10 minutes

Ingredients:

• 16 oz gluten rolled oats
• 32 oz nut milk
• 1/3  cup maple syrup
• 1/3 cup cocoa powder
• 1/2 cup chia seeds
• 1/4 cup cacao nibs
• 1/2 cup organic peanut butter
• 1 cup hazelnuts, chopped
• 2 tbsp carob powder
• 2 tbsp baobab powder
• 2 tbsp lucuma powder
• 2 tbsp maca powder

Toppings

• Fresh strawberries
• Cacao nibs
• Unsweetened shredded coconut
• Hazelnuts, chopped

Directions:

In large mixing bowl mix all the ingredients. You may need a bit more milk if you like. I prefer mine a bit more liquid like than pudding consistency so I added more. Place mixture in the refrigerator overnight. You make start eating it the next morning.

This recipe will keep in your refrigerator covered in a glass container for up to 1 week. You can also add any other type of nuts you may like.

The post Superfood chocolate overnight oats appeared first on Eat Good 4 Life.