Monthly Archives: August 2017

Healthy & Delicious: Chicken & Quinoa Burrito Bowl

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Healthy does not mean unappetizing. Healthy does not mean no flavor. Healthy means taking a delicious meal, cutting out a few excess ingredients, adding a few vegetables and feeding your goals! This recipe is a great balance of healthy and delicious! With high quality protein, whole grains, healthy fats, this is a balanced meal that the whole family can enjoy, even on a school night!

Grilled Chicken and Quinoa Burrito Bowl with Avocado Salsa

Ingredients:

  • 1 1/2 cups dry quinoa
  • 3 cups low-sodium chicken broth
  • 1 T ancho chili powder
  • 1 1/2 t ground cumin
  • 1/4 t garlic powder
  • Salt and ground pepper to taste
  • 1 1/2 lbs boneless, skinless chicken breasts
  • 1 1/2 T olive oil
  • 1 2/3 cups frozen corn
  • 1 (14.5oz) can black beans
  • Mexican blend cheese or quest fresco
  • Plain Greek yogurt or light sour cream

Avocado Salsa:

  • 3 medium roma tomatoes, diced
  • 1 1/2 medium avocados, diced
  • 1/2 cup chopped red onion
  • 1 jalapeno
  • 1 clove garlic (minced)
  • 2 T fresh lime juice
  • 2 T olive oil
  • 1/4 cup finely chopped cilantro

Instructions:

  1. In a medium saucepan stir together quinoa and chicken broth. Bring to a boil over medium-high heat then cover, reduce heat to medium-low and allow to simmer for 15 minutes or until broth has been absorbed. Remove from heat and let rest 5 minutes.
  2. Meanwhile, heat a grill (or indoor grill, panini press, or cook over the stove in a grill pan) to 425 degrees. In a small bowl whisk together ancho chili powder, cumin, garlic powder and 3/4 tsp salt and 1/4 tsp pepper. Pound chicken breasts to even out their thickness using the flat side of meat mallet. Brush both sides with the 1 1/2 tbsp olive oil then season both sides of chicken with the chili powder mixture (use all of it). Grill chicken until center registers 165 degrees on an instant read thermometer, about 4 minutes per side (or about 4 minutes total if using an indoor electric grill or panini press set at high heat or sear). Transfer chicken to a plate, cover and let rest 5 minutes then cut into pieces, season with more salt to taste if desired.
  3. While the chicken is resting, prepare avocado salsa. In a medium mixing bowl gently toss together tomatoes, avocados, red onion, jalapeno, garlic, lime juice, olive oil, cilantro and season with salt and pepper to taste.
  4. To assemble burrito bowls, divide quinoa among serving bowls. Top with chicken, corn, black beans, cheese, avocado salsa and Greek yogurt. Serve immediately.
    *Rinse quinoa under water in a sieve if it’s not listed on the package that it’s pre-rinsed.
    **If you don’t like spicy food just omit the jalapeño, replace it with 1/4 cup finely chopped bell pepper if desired.
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Make the Most of Your Mornings

Let’s face it, mornings are rough…It can often be a challenge to find the motivation to get out of bed in the mornings, especially if your varicose veins cause you pain and discomfort. However, there are several things you can do to help trick yourself into becoming a morning person. If you can train yourself to wake up easier in the mornings, it’ll make you feel more rested and more energized and in turn make you more productive. Follow these tips to help yourself wake up easier!

  1. Practice good sleep hygiene: The easiest way to wake up easier in the mornings is to get a good night’s sleep. Keeping a consistent sleep schedule, even on the weekends, is one of the best ways to get quality sleep. Hitting the snooze button is a sign of sleep deprivation, so if you find your hand gravitating towards the snooze, try going to bed earlier and see how it makes a difference over time.
  2. Set a motive first thing: It’s important to set goals for yourself. Come up with a meaningful, tangible reason for waking up early. Whether it’s having time to cook a healthy breakfast or go for a walk around your neighborhood, you’ll be happy to have something to work towards and feel accomplished right when you start your day.
  3. Bite the bullet: If you wake up naturally within ten minutes of your alarm, it can be so tempting to go back to sleep and wait until your alarm goes off. However, waking up naturally is the best way to greet the day, and you’ll feel much better if you just get out of bed when you wake up. Also, as tempting as hitting the snooze can be, if you wake up right when your alarm goes off, you’ll feel more rested than if you get an extra five minutes of restless sleep.
  4. Seize the day: Instead of waking up with a groan and a sigh, look ahead to what you’re expecting to be the best part of your day. Don’t think about that afternoon meeting you have, but instead of your lunch date with your friend! It’s a much better way to motivate yourself to wake up.
  5. Exercise and eat a healthy breakfast: If you can make time in the morning, try to fit in a short workout and eat a healthy breakfast. It’ll make all the difference in your daily productivity!

 

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