Spring is Here!!!

Ah!!! Spring is here!!! Spring in the Northwest can be unpredictable. Today it is very cold. We have had rain, hail and sun! My kids are playing outside...can't hold them in when they see a sun break! Spring also means that Summer is right around the corner...that means boating and bathing suits!! I have decided that for the next couple weeks I will be posting healthy recipes. I do enjoy making healthy meals for my family and we usually do eat healthy. Some of the things I have posted on my blog in the past are my special occasion recipes. I can not eat like that all the time or I would weigh a million lbs! It is very important to me that I cook healthy foods for my family. I want my kids to have a taste for healthy foods and not junk foods. Healthy food can be good!!! Here are a list of some of the things I always have on hand for healthy meals:

• chicken breast
• boneless skinless chicken thighs
• tilapia
• turkey lunch meat
• brown rice
• a large variety of fruits and vegetables
• low fat cottage cheese
• low fat yogurt
• string cheese
• low fat cream cheese
• low fat granola
• whole wheat breads including pita pockets, english muffins, mini bagels and tortillas
• canned beans
• mixed nuts
• protein powder
• oatmeal
• dried fruits

One of mine and my kids favorite snacks is yogurt with granola and fruit. I use low fat vanilla yogurt, about 2 scoops of low fat cottage cheese, 1/2 scoop vanilla protein powder (you don't have to use the protein powder. I usually have this after a workout so that is why I like to have added protein) Special K low fat granola and I top with fresh strawberries or whatever fruit I have on hand. My kids really love this. My daughter Lauren even takes it in her lunch. I put an ice pack in her lunch box with the yogurt and have the other ingredients separate. She assembles it at school!

Another favorite in our house are protein shakes. I have one of the magic bullet blenders. I love it! You make the shake right in the cup! My son drinks a lot of these. He has a lot of energy and a protien shake is a great way to keep his body fueled! Not that he really needs anymore fuel. He is like a pit bull....he goes and goes and goes. Anyway, here are a couple of our favorite recipies:

Banana and Peanut Butter Protein Shake

3 ice cubes

1/2 banana

1 spoonful of peanut butter

1 scoop vanilla protein power

1/4 C. milk

1 scoop chocolate ovaltine (optional)

Blend all ingrediants. This makes a perfect child sized portion!

Creamsicle Protein Shake

3 ice cubes

1/4 C. orange juice

1 scoop vanilla protein powder

1 scoop low fat vanilla yogurt

splash of milk (add more if to thick)

Blend all ingrediants and enjoy!

I also do frozen mixed fruit with yogurt, milk and protein powder. Yoplait even has smoothie ready packs with frozen berries and yogurt chips. All you do is add milk and protein powder!

For dinner last night I was craving some thai flavors! I love thai food! I always have boneless/skinless chicken thighs on hand. Although the fat content is a little higher in the dark meat, it is just so flavorful I can't resist. I love to marinate chicken thighs and grill them. They grill up really fast. I thought up a simple marinade of peanut butter, lite coconut milk, curry powder and lime juice. It is basically a peanut sauce. I didn't really measure the ingredients, just added a little of this and that. So as you are making this make sure you are tasting the marinade as you go. I gotta say it turned out great and my kids loved it. I served it with brown rice cooked in coconut milk and some mixed sauteed vegis. I even made a awesome wrap today for lunch with the leftovers! Here are the recipes!

Thai Flavor Boneless/Skinless Chicken Thighs

1 package boneless/skinless chicken thighs

1/4 C. peanut butter

1/4 C. coconut milk

1 t. curry powder

1/2 lime, juice squeezed (more if need for taste)

salt and pepper to taste

Mix together ingredients. If needed, add more coconut milk and lime juice to make a thick marinade consistency. Make sure you taste the sauce and add more seasonings if you like. Marinate for 1 hour or up to 8 hours or more. When ready to grill make sure your grill is nice and hot. Clean grates and spray with oil. Spray chicken with canola oil cooking spray. You want to make sure the chicken does not stick to the grates. Grill on one side with lid covered for about 5 minutes. Make sure you stay close to the grill so they do not burn. Turn chicken over and cook for about another 5 minutes. Remove from heat and serve!

I made brown rice with coconut milk to go along with the chicken. My kids really love rice.....white rice. Who doesn't though! It's good! Especially jasmine rice! But it is so un-healthy for you. I have been trying different ways to get them to like brown rice. Usually they will eat it but it is not done with a smile and a...YUM!!! So last night I tried cooking it with lite coconut milk. It was really good. My kids loved it and ate it all up! I even got a....YUM!!! Here's what I did:

Brown Rice with Coconut Milk

1 C. lite coconut milk

1 1/2 C. water

1 t. salt

3/4 t. sugar or splenda

1 C. brown basmati rice

cilantro or toasted coconut to sprinkle on at the end of cooking.

Combine first 4 ingrediants in a pot. Bring to a boil and stir in rice. Turn heat to low, cover pot and cook for about 35 minutes or whatever the back of your rice package says. Sprinkle with cilantro or toasted coconut.

The toasted coconut is really good on the rice. It gives it a little extra sweetness and crunch. To toast coconut just place sweetened coconut flakes on a baking sheet. Place sheet in a 350 degree oven. Check after 5 minutes. Stir. It toasts fast and burns easily so keep and eye on it.

Mixed Sauteed Vegetables

I always make a big batch of vegis to go with dinner. Instead of just steaming them try a quick vegi saute. I used mushrooms, broccoli, asparagus, fresh ginger and garlic in this saute. You can use any variety you like. Another one of my favorites is asparagus, zucchini and cherry tomatoes.

2 t. canola oil

cooking spray

asparagus

broccoli

mushrooms

2 cloves of garlic

1/2 inch piece of fresh ginger

salt and pepper to taste

white wine, sherry wine or rice vinegar

Method:

Cut vegis so they are of similar size. Press garlic in garlic press. Chop ginger. Add 2 t. of canola oil to wok or sauté pan. Spray pan with cooking spray. Add garlic and ginger to pan and turn on heat. When garlic and ginger start to sizzle cook for about 1 minute. Add cut vegis and salt and pepper to pan and saute until crisp tender about 5 minutes, stirring often. Add a splash of white wine, sherry wine or rice vinegar and cook for a minute more.

Here is a picture of the wrap I made for lunch today out of the leftovers from dinner last night.

Whole wheat wrap

leftover chicken

leftover rice

coleslaw mix (I always have some in my fridge. Not actual coleslaw, just the cabbage and carrot mixture)

fresh cilantro

any low fat sesame dressing or peanut sauce derssing.

I hope you enjoy!!