https://directmailpro.com/lc.php?id=wayneprince

Healthy Living Lifestyle, New York, NY (2025)

05/24/2020

Chickpea Avocado Salad

Ingredients You Will Need
Chickpeas known in the US and garbanzo beans known in Europe are legumes of yellow colour and round shape. That is what hummus is made of. Chickpeas are extremely high in protein and super good for you.
How to Make Chickpea Salad Recipe
Chop veggies: No matter the size of vegetables, make sure to chop them into bite size pieces a bit larger chickpeas’ size for the maximum flavour in every bite.
To dice avocado, using chef’s knife, cut avocado in half lengthwise. Hold half with a pit in one hand, gently tap sharp edge into the pit deep enough to twist the pit out, twist the knife and discard the pit. Remove with the spoon and dice.
Make dressing by whisking olive oil, lemon juice, salt and pepper.
Combine everything and stir gently. I like to use metal spoon so it doesn’t make veggies mushy. Also do not stir too long.

For this chickpea salad you have 2 options of garbanzo beans to use:

Canned: I recommend to buy organic low sodium chickpeas in BPA free cans. They are not cheap or always available. BPA has been proven to interfere with our hormones, cause cancer and fertility issues.
Cooked: A few years ago I learnt how to cook dried beans and now I make Instant Pot chickpeas. It is once in a few months time investment that I do for my family’s health and budget.
Cucumber and Tomato: Large or mini tomatoes work. When choosing large, best to pick not too soft fruit so it doesn’t leak too much. Also sharp knife helps a lot to cut through their skin. Cukes do not have to be seeded.
Avocado: Pick avocado with brown skin and slightly soft to the touch.
Red onion and fresh herbs: Red or white onion are sweet and less sharp than yellow. Any fresh herbs like parsley, cilantro, dill or basil will be great.

05/24/2020

Smoked Salmon Salad

Ingredients

Big handful of salad greens, arugula or spinach
Small handful of microgreens (optional)
6–7 slices wild salmon
1 very large avocado, diced
1/2 long English cucumber, sliced
10 thin slices red onion or 2 green onion sprigs, chopped
1 tbsp sesame seeds (better toasted)
2 tbsp apple cider (white) vinegar
2 tbsp extra virgin olive oil
Ground black pepper, to taste
Instructions
In a medium bowl, add greens and salmon. To stretch salmon further, cut or tear into small pieces.
Add avocado, cucumber and red onion.
Sprinkle sesame seeds and pepper on top and drizzle vinegar and olive oil. Give a gentle toss and be blown away!
Store: Refrigerate leftovers for up to 12 hours.

Make Ahead: Assemble salad without vinegar and oil. Refrigerate covered for up to 24 hours. Dress and toss before serving.

05/24/2020

Quick Healthy Dinner Ideas

Salty feta coats each tomato, arugula adds a nice peppery punch and balsamic vinegar, herbs and garlic ties all this amazingness together.
Ingredients You Will Need
Arugula: Arugula is sold pre-washed, packed in plastic containers, is affordable and often organic. It is my favorite leafy green! I am like an Italian. 🙂
Tomatoes: For arugula salad I prefer to use grape or cherry tomatoes because they are flavorful, and do not leak as much making salad less messy and pretty. My favorite regular size tomatoes are tomatoes on the vine – off season, and any – in season.
Feta cheese: Goat or cow’s milk feta cheese works. If you buy in blocks, make sure to store it submerged in brine.
Herbs: I use fresh dill because I am Ukrainian. Parsley or basil will be wonderful too!
Garlic, balsamic vinegar, olive oil, salt and pepper.

05/24/2020

Ingredients

5 oz package arugula
1 pint cherry tomatoes, chopped
1/2 cup feta cheese, crumbled
1/4 cup dill, finely chopped
Dressing:

3 tbsp olive oil, extra virgin
1 tbsp balsamic vinegar
1 garlic clove, grated
1/4 tsp salt
Ground black pepper, to taste
Instructions
In a small bowl, add olive oil, vinegar, garlic, salt, pepper and whisk with a fork. Set aside.
In a large bowl, combine arugula, tomatoes, dill and feta.
Pour salad dressing on top and toss gently.
Serve immediately.
Store: Arugula salad is best eaten on the same day it is made.

05/15/2020

11 Evidence-Based Health Benefits of Eating Fish

Fish is among the healthiest foods on the planet.

It’s loaded with important nutrients, such as protein and vitamin D.

Fish is also a great source of omega-3 fatty acids, which are incredibly important for your body and brain.

Here are 11 health benefits of eating fish that are supported by research.
1. High in important nutrients
Fish is packed with many nutrients that most people are lacking.

This includes high-quality protein, iodine, and various vitamins and minerals.

Fatty species are sometimes considered the healthiest. That's because fatty fish, including salmon, trout, sardines, tuna, and mackerel, are higher in fat-based nutrients.

This includes vitamin D, a fat-soluble nutrient that many people are lacking.

Fatty fish also boast omega-3 fatty acids, which are crucial for optimal body and brain function and strongly linked to a reduced risk of many diseases (1).

To meet your omega-3 requirements, eating fatty fish at least once or twice a week is recommended. If you are a vegan, opt for omega-3 supplements made from microalgae.

SUMMARY
Fish is high in many important nutrients, including high-quality protein, iodine, and various vitamins and minerals. Fatty varieties also pack omega-3 fatty acids and vitamin D.
2. May lower your risk of heart attacks and strokes
Heart attacks and strokes are the two most common causes of premature death in the world (2Trusted Source).

Fish is considered one of the most heart-healthy foods you can eat.

Unsurprisingly, many large observational studies show that people who eat fish regularly have a lower risk of heart attacks, strokes, and death from heart disease (3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).

In one study in more than 40,000 men in the United States, those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease (7Trusted Source).

Researchers believe that fatty types of fish are even more beneficial for heart health due to their high omega-3 fatty acid content.

SUMMARY
Eating at least one serving of fish per week has been linked to a reduced risk of heart attacks and strokes.

05/12/2020

Creamy Chicken-and-Broccoli Pesto Bow Ties

INGREDIENTS
2 c. broccoli florets
kosher salt
Freshly ground black pepper
1 bunch fresh basil
2 clove garlic
1/4 c. olive oil
2 tsp. lemon zest
3 oz. Parmesan
4 oz. mascarpone or cream cheese
2 c. shredded rotisserie chicken
c. chopped toasted pecans (optional)

DIRECTIONS
Cook the broccoli in boiling salted water until tender, 5 minutes; remove to a bowl with a slotted spoon. Add pasta to water and cook according to package directions; drain.
Process basil, garlic, oil, lemon zest, red pepper, and Parmesan in a food processer until finely chopped. Add broccoli and pulse until coarsely chopped, 4 to 6 times. Season with salt and black pepper.
Stir broccoli pesto and mascarpone into pasta until well coated; fold in chicken.

05/12/2020

Vegetarian Fried Rice

INGREDIENTS
1 tbsp. olive oil
4 oz. shiitake mushrooms, caps sliced (save stems for other use)
1 tbsp. toasted sesame oil
6 oz. kale, leaves thinly sliced (save stems for other use)
2 cloves garlic, pressed
4 c. cooked long-grain rice
2 large eggs, beaten
2 tbsp. low-sodium soy sauce
1 tsp. sriracha

DIRECTIONS
Heat olive oil in a large skillet on medium-high. Add mushrooms and cook, tossing occasionally, until golden brown, 3 to 4 minutes; transfer to a plate.
Add sesame oil to the same skillet, then add kale and cook, tossing, 3 minutes. Stir in garlic and cook 1 minute. Add rice and cook, tossing occasionally, until heated through, about 2 minutes.
Push rice to sides of the pan, pour eggs into open space, and cook, stirring often, until eggs are almost set, then fold in rice and cook 1 minute more. Toss with soy sauce, sriracha, and mushrooms.
COST PER SERVING: $2.18

PER SERVING: 340 calories, 10 g fat (2 g saturated fat), 11 g protein, 365 mg sodium, 51 g carbs, 3 g fiber

WD Test Kitchen Tip: Use leftover kale stems to make these easy Greens and Beans: Heat 1 Tbsp olive oil in a large skillet on medium. Add 1 small onion (thinly sliced) and cook, stirring occasionally, until tender, 6 minutes. Add 6 oz. kale stems (cut into 3/4-in. pieces, about 1 cup) and 1/2 tsp each salt and pepper and cook, tossing occasionally, for 4 minutes. Add one 14.5-oz can low-sodium chicken broth and simmer until liquid is reduced to about 1/2 cup, for 15 to 20 minutes. Fold one 15-oz can of white beans (rinsed) and cook until heated through, for about 3 minutes.

WD Test Kitchen Tip: Save your mushroom stems too! Finely chop them in a food processor, then fold into ground beef to make burgers or meatballs.

05/11/2020

Rigatoni with Chicken and Broccoli Bolognese

INGREDIENTS
12 oz. rigatoni
1 tbsp. olive oil
2 cloves garlic, pressed
1 lb. ground chicken breast
1/2 tsp. red pepper flakes
Kosher salt and pepper
1/2 c. dry white wine
1 c. low-sodium chicken broth
1/2 lb. broccoli crowns, finely chopped
1 tbsp. finely grated lemon zest
1/2 c. finely grated Parmesan, plus more for serving
1/4 c. flat-leaf parsley, chopped
1 tbsp. tarragon, chopped
2 tbsp. chopped chives
2 tbsp. cold unsalted butter (optional)

DIRECTIONS
Cook pasta per pkg. directions, reserve 1 cup pasta water, then drain pasta and return it to the pot.
Meanwhile, heat oil in a large skillet on medium. Add garlic and cook, stirring, until it starts to sizzle, about 1 minute.
Add chicken, season with red pepper flakes and ½ tsp each salt and pepper, and cook, breaking up into very tiny pieces with a spoon until just cooked through, about 6 minutes. Add wine and simmer until nearly evaporated, about 2 minutes.
Add broth and then broccoli and toss to combine, then bring to a simmer. Cover and simmer until broccoli is just tender, 5 to 6 minutes. Fold in lemon zest, Parmesan, and herbs. Remove from heat and add butter if using, stirring and tossing until melted. Toss with rigatoni, adding some reserved pasta water if pasta seems dry. Top with additional Parmesan if desired.

05/11/2020

Green Olive Shrimp Pasta

INGREDIENTS
1/4 c. panko
1 tbsp. grated lemon zest plus ¼ cup juice
1 scallion, finely chopped
1 c. flat-leaf parsley
3/4 c. pitted green olives
1 clove garlic, pressed
1/2 c. fresh dill
2 tbsp. capers, drained
1/4 c. grated Parmesan, plus more for serving
3 tbsp. olive oil
Kosher salt
12 oz. angel hair pasta
1 lb. small peeled and deveined shrimp

DIRECTIONS
Bring a large pot of water to a boil. In a small skillet, toast panko on medium, tossing often, until golden brown, about 6 minutes. Remove from heat and toss with lemon zest and scallion.
In a food processor, pulse parsley, olives, garlic, dill, and capers until finely chopped. Add Parmesan and pulse to combine, then add oil and 2 Tbsp lemon juice and pulse to combine.
Add 1 Tbsp salt to boiling water, then add pasta and shrimp and cook until shrimp are just opaque throughout, 2 to 3 minutes. Reserve 1 cup pasta cooking water, then drain shrimp and pasta and return to pot; toss with remaining 2 Tbsp lemon juice. Then toss with olive sauce and 1/2 cup cooking water, adding more water if pasta seems dry. Serve topped with lemony breadcrumbs.
PER SERVING: 580 calories, 17 g fat (3 g saturated), 36 g protein, 780 mg sodium, 67 g carb, 3 g fiber

COST PER SERVING: $2.70

05/11/2020

Broccoli and Cheddar Crêpes

INGREDIENTS
3 large eggs
c. all-purpose flour
3 c. reduced-fat (2%) milk
4 tbsp. margarine or butter
3/4 tsp. salt
1/4 tsp. coarsely ground black pepper
1 small Red Onion
2 tbsp. cornstarch
2 package frozen chopped broccoli
1 package shredded sharp Cheddar cheese
1/4 c. fresh parsley leaves

DIRECTIONS
In blender, combine eggs, flour, 1 1/2 cups milk, 2 tablespoons margarine, and 1/2 teaspoon salt. Cover and blend until smooth, scraping down sides of blender occasionally. Transfer batter to medium bowl; cover and refrigerate at least 1 hour or overnight to allow flour to absorb liquid.
Lightly brush 10-inch nonstick skillet with some melted margarine and heat on medium 1 minute. With wire whisk, thoroughly mix batter to blend well. Pour scant 1/4 cup batter into skillet; tilt pan to coat bottom completely with batter. Cook crêpe until top is dry and set and underside is lightly browned, about 2 minutes.
With spatula, loosen edge of crêpe; turn over. Cook 30 seconds to 1 minute or until second side is browned. Slip crêpe onto waxed paper. Repeat with remaining batter, brushing pan lightly with margarine before cooking each crêpe and stacking crêpes between layers of waxed paper. You should have at least 12 crêpes.
Meanwhile, preheat oven to 400 degrees F. In 12-inch nonstick skillet, heat remaining tablespoon margarine on medium until hot. Add onion and cook 6 to 8 minutes or until tender and beginning to brown. In cup, stir together cornstarch and remaining 1 1/2 cups milk. To onion in skillet, add milk mixture, broccoli, 1/4 teaspoon salt, and 1/4 teaspoon coarsely ground black pepper. Heat to boiling; boil 1 minute. Remove skillet from heat; stir in 1 1/2 cups Cheddar.
Place crêpes on work surface; spread generous 1/4 cup broccoli mixture on half of each crêpe. Starting from side with broccoli, roll up crêpes and place, seam side down, in shallow 2-quart glass or ceramic baking dish. Sprinkle with remaining 1/2 cup Cheddar.
Bake about 15 minutes or until cheese melts and crêpes are heated through. Sprinkle with parsley.
Tips & Techniques

You can make the crêpes a day or 2 ahead; wrap well and refrigerate until you're ready to fill them.

05/10/2020

Butternut Squash and Kale Torte

INGREDIENTS
1 tbsp. olive oil
1/2 small butternut squash (about 1 lb)
1 medium Red Onion
1 small bunch kale
Kosher salt and pepper
1 medium Yukon gold potato (about 6 oz)
6 oz. thinly sliced provolone cheese (from the deli counter)
1 plum tomato
1/4 c. grated Parmesan (1 oz)
Crusty bread, for serving

DIRECTIONS
Heat oven to 425°F. Oil a 9-in. springform pan. Arrange half the butternut squash in the bottom of the pan, in concentric circles. Top with half the onion, separating the rings. Top with half the kale, drizzle with half the oil and season with 1/4 tsp salt. Top with the potatoes and half the provolone cheese.
Top with remaining kale, drizzle with the remaining oil and season with 1/4 tsp each salt and pepper. Top with the remaining onion, tomatoes and provolone. Arrange the remaining squash on top and sprinkle with the Parmesan.
Cover with foil, place on baking sheet and bake for 20 minutes. Remove foil and bake until the vegetables are tender and the top is beginning to brown, 8 to 10 minutes more.
Tips & Techniques

Remove kale stems quickly with this easy method: Fold the front of the leaf in half lengthwise, exposing the stem in the back. Using a sharp knife, cut away the stem.

05/10/2020

INGREDIENTS
CORNMEAL CRUST:
1 c. all-purpose flour
3 tbsp. cornmeal
1/2 tsp. salt
5 tbsp. cold unsalted butter
2 tbsp. sour cream
2 tbsp. cold water
FILLING:
2 tbsp. olive oil
1 large sweet onion
1/2 tsp. Freshly ground pepper
1/4 tsp. salt
1 tbsp. cornmeal
3/4 can shredded Parmesan cheese
3/4 c. shredded Fontina cheese
1 log herb-garlic goat cheese
4 small heirloom tomatoes
1/4 c. small fresh basil leaves

DIRECTIONS
Cornmeal Crust: In a food processor, pulse flour, cornmeal, and salt to combine. Add butter and pulse until texture of meal, with some small pieces of butter remaining. In a cup, mix sour cream with 2 tablespoons of the cold water. Drizzle over flour mixture. Pulse until dough begins to come together in small pieces. Drizzle with the remaining water by the teaspoonful, if necessary. Turn dough out onto a piece of plastic wrap, gather into a ball, and press into a disc. Wrap in plastic wrap; refrigerate 1 hour.
Filling: In a large nonstick skillet, heat 1 tablespoon of the olive oil over medium-high heat. Add onion and cook 8 minutes, stirring frequently, or until softened and lightly browned. Stir in 1/4 teaspoon of the pepper and salt. Turn onion out onto a plate to cool; when cool, toss with cornmeal.
Heat oven to 400 degrees F. On a lightly floured surface, with a floured rolling pin, roll dough into a 14-inch circle. If dough cracks at edges, press together. Drape dough onto rolling pin and place on a large cookie sheet. Sprinkle dough with Parmesan cheese, up to 1 1/2 inches from edge. Sprinkle Fontina cheese over Parmesan. Top with onions. Set aside 1/4 cup of the goat cheese. Sprinkle the remaining goat cheese over onions. Arrange tomato slices on top of onions, overlapping slightly in a random pattern. Brush tomatoes with the remaining 1 tablespoon olive oil and sprinkle with the remaining 1/4 teaspoon pepper.
Bake 30 minutes, until crust is browned and filling is bubbly at edges. Sprinkle tomatoes with reserved goat cheese and let tart cool 10 minutes on cookie sheet. Gently slide onto a wire rack to cool. Serve warm or at room temperature. Garnish with basil leaves before serving.

Healthy Living Lifestyle

05/24/2020

05/24/2020

05/24/2020

05/24/2020

05/15/2020

05/12/2020

05/12/2020

05/11/2020

05/11/2020

05/11/2020

05/10/2020

05/10/2020

Address

Telephone

Website

Alerts

Contact The Practice

Shortcuts

Featured

Share