5 ingredients, 5 healthy recipes
By Erica Lewis, MS, RD, CD
Try these five ingredients five healthy ways.
Corn is a whole grain option often forgotten and easy on the wallet. Research continues to show that whole grains can reduce your risk of heart disease and cancer.
An egg yolk is one of the richest food sources of B vitamins, which are associated with better neurological function and decreased inflammation.
These vibrant colored veggies contain many protective compounds and vitamin C, both of which keep your immune system strong and your cells healthy.
This delicious fruit is packed not only with vitamins and minerals, but also fiber to promote gut health and water to help you stay hydrated during the summer.
This excellent source of lean protein gives you an energy boost with an ample amount of vitamin B12 for cognitive function. Protein-rich foods take longer to digest, so you feel full longer.
In addition to the ingredients above, have these on hand:
- Shredded cheese
- Ground pepper
- Chopped canned green chiles
- Fresh dill
- Deli mustard
- Mayo with olive oil
- Plain Greek yogurt
- Red onion
- Creamy peanut butter
- Unsalted butter
Breakfast: Hearty breakfast burrito
Add 1/2 tsp olive oil to a medium sauté pan. When oil is hot, add 1 Tbsp green chilies, 1 cup shredded kale with stems removed and 1/4 cup chopped bell pepper. Cook kale for 2 minutes or until bright green. Add 2 beaten eggs and scramble to desired texture. Top with 1/4 cup shredded cheese and 1 dash of ground pepper.
Place egg mixture along one-third of the tortilla, about two inches from the bottom. Fold up the lower edge, fold in the sides, and roll to the other side to form a burrito.
Lunch: Egg salad stuffed peppers
Mash 2 hardboiled eggs with a fork. Add 1/2 tsp minced dill, 1/4 tsp mustard, 2 Tbsp mayo with olive oil, 2 Tbsp plain Greek yogurt, 2 Tbsp diced onion and a dash of ground pepper.
Wash and cut tops off of 6–8 mini peppers. Take out seeds. Fill peppers with egg mixture. Sprinkle paprika on top for color and serve immediately.
Snack: Baked cinnamon apple chips with creamy peanut butter dip
Preheat oven to 250 degrees. Line a baking sheet with parchment paper. Carefully cut 1 medium apple into paper-thin slices. Remove stem and seeds from slices. Place slices in a single layer on the prepared baking sheet. Sprinkle apple slices evenly with 1/2 tsp cinnamon. Bake for 60–90 minutes or until apples are crispy and no longer soft.
While apples are baking, mix together 2 Tbsp of creamy peanut butter, 2 Tbsp plain Greek yogurt and 1/2 tsp honey. Serve apple chips with peanut butter dip.
Storage: Store the chips in an airtight container for up to 4–7 days to keep fresh.
Dinner: Zesty chicken fajita bites
Preheat oven to 425 degrees. Line baking sheet with foil. Add 1/2 tsp olive oil to medium sauté pan. When oil is hot, add 3 ounces of chopped chicken breast to pan. Add 1/2 tsp paprika and a dash of ground pepper. Cook for 5–6 minutes. Add 1/4 cup diced onion and 1/4 cup diced peppers. Cook another 2–3 minutes. Add 1/4 cup black-eyed peas, 1 Tbsp green chilies and 1/4 cup shredded cheese. Mix.
Cut tortilla in half. Place a small amount of the chicken and bean filling onto each tortilla half. Fold each end toward the center to form a square and insert a toothpick in the middle to help hold the tortilla together. Spread 1 Tbsp of olive oil evenly on top of each tortilla square. Place onto baking sheet and bake for 10–15 minutes. Top with 1/4 cup mashed avocado and 2 Tbsp Greek yogurt.
Dessert: Warmed honey apple slices with cinnamon sugar tortilla crisps
Preheat oven to 400 degrees. Spread 1 tsp of melted butter onto tortilla. Cut tortilla in half, then cut each half into inch-by-inch strips. Place on baking sheet with parchment paper. Sprinkle with 1/2 tsp cinnamon. Bake for 10–15 or until crispy.
In a small sauté pan, add 1 tsp of butter and cook until melted. Cut a medium-sized apple into 1/2-inch thick slices with seeds and stem removed. Add to pan. Sauté until apples are fork- tender, stirring occasionally.
When tender, drizzle 2 tsp of honey on top of apple slices. Continue cooking for 2–3 minutes until apples are fully covered in honey glaze. Serve honey apple slices with tortilla crisps on top.
Erica Lewis, MS, RD, CD, is a wellness dietitian at the MultiCare Center for Healthy Living & Health Equity.