Health Corner

December 2021

Ingredients

  • 1/2 cup granulated erythritol or your sweetener of choice
  • 1/2 cup butter, softened
  • 1 tsp almond extract
  • 1 tsp vanilla extract
  • 2 eggs
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 2 1/2 cups almond flour for low carb or gluten free all-purpose flour
  • 1/4 cup milk of choice *Add this last- your flour and altitude may not require milk. If your dough is too crumbly, add a little bit of milk!
  • ***FROSTING INGREDIENTS***
  • 6 tbsp butter for frosting
  • 4 cups powdered erythritol for frosting can use powdered sugar if you don’t need low carb
  • 1/4 cup coconut milk or milk of choice for frosting
  • 1 tsp almond extract for frosting

Instructions

  • Cream together granulated erythritol and butter.
  • Beat in vanilla, eggs, baking powder, salt, and flour.
  • Chill for 20-30 minutes, then roll out to 1/8″ to 1/4″ thick. (Use baking mat, parchment paper, or  extra flour to prevent sticking.  I personally roll it between 2 sheets of parchment paper and then leave it there for cutting. It doesn’t stick!)
  • Use cookie cutters to cut your shapes and carefully transfer to pan.  I use silicone baking mats to prevent sticking.
  • Bake at 375 for 8-10 minutes. Let them cool for a few minutes before attempting to remove them from the baking sheet.
  • For the frosting, combine 6 tbsp butter, 1/4 cup coconut milk, almond extract, and powdered erythritol.
  • Add dye and frost cookies once they’re cooled.

November 2021

Turkey and Egg Casserole

 

Ingredients

  • 1 tablespoon Coconut Oil plus more for coating the dish
  • 1 lb Ground Turkey
  • 1/2 teaspoon Chili Powder
  • 1/2 teaspoon Garlic Powder
  • 12 large Eggs
  • 1 small Sweet Potato peeled and sliced thin
  • 1 cup Baby Spinach

Instructions

  • Preheat the oven to 375℉. Grease a 9 x 9 baking dish with coconut oil and set aside.
  • Peel and slice the sweet potato, making sure to cut them 1/4-inch or less in thickness. Any thicker and they won’t be tender. Line the bottom of the greased baking dish with the sliced potatoes in a single layer, some overlap is okay.
  • Melt 1 tablespoon of coconut oil in a medium-sized skillet over medium heat add the ground turkey and season with chili powder and garlic powder (add salt and pepper too for more seasoning if desired). Using a spatula break the meat apart and cook until browned, about 3 to 5 minutes. Drain and place on top of the sweet potato layer.
  • In a medium bowl beat the eggs with a whisk and pour over the ground turkey layer. Season with additional salt and pepper if desired.
  • Place the dish in the oven and cook for 30 minutes. Carefully slide the dish out, without removing it from the oven, and top with the spinach. Return to its position and continue cooking for 5 to 15 minutes until the center of the casserole is firm. I usually cook my casserole for 40 to 45 minutes in total.

 

October 2021

Breast Cancer Awareness Month

How much do you know about Breast Cancer? 

Watch this video from our very own chapter member, Jennifer Hudson, MSN, ARPN, FNP-C, Family Nurse Practioner

Breast Cancer Awareness Video

 

October 2021

Slow Cooker Garlic Balsamic Whole Chicken

ingredients

for the chicken

  • 1 4-pound whole chicken, giblets removed
  • 1 pound baby potatoes sliced into halves
  • 1 pound carrots
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon kosher salt

for the garlic balsamic sauce

  • 2 medium garlic cloves minced or finely grated
  • ¼ cup balsamic vinegar
  • 2 tablespoons olive oil
  • 2 tablespoons chopped fresh rosemary

instructions

  • In a small bowl, mix together the paprika, garlic powder, and 1 teaspoon salt.
  • In a separate medium bowl, whisk together the minced garlic, balsamic, and rosemary. Stream in the olive oil, whisking until well incorporated.
  • Add the potatoes and carrots to a 6-quart slow cooker. Add half the spice mixture (about 1 ½ teaspoon) and 1 tablespoon balsamic sauce, tossing to coat.
  • Sprinkle the remaining spice mixture on the chicken, rubbing to cover the bird and under the skin.
  • Place the chicken on top of the vegetables.* Pour over 1 tablespoon balsamic sauce. Set aside the remaining balsamic sauce for serving.
  • Cover and cook until breast registers 165 degrees and thighs register 175 degrees, 3-4 hours on high or 5-6 hours on low.
  • Remove the chicken from the slow cooker. It will be so tender that it may fall apart, though using two spatulas helps the process. If you’d like the chicken to have crispy skin, place it on a baking sheet and broil on high for 3-4 minutes.
  • Serve the chicken along with the potatoes and carrots, sprinkled with rosemary, and with the extra balsamic sauce on the side for drizzling or dipping.

September 2021

Teriyaki Salmon Bowls & Pineapple Salsa

Ingredients

PINEAPPLE SALSA

  • 1 small pineapple (about 3 cups), diced
  • 1 small red bell pepper, diced
  • 1 small green bell pepper, diced
  • 1/2 small red onion, finely chopped
  • 1 avocado, diced
  • 1/4 cup cilantro, finely chopped
  • 1 teaspoon raw honey
  • Pinch of sea salt
  • 1 lime, squeezed

TERIYAKI SALMON

Instructions

  1. Make the pineapple salsa. In a bowl, add the pineapple, bell peppers, onion, avocado, cilantro, 1 tsp. honey, sea salt, and lime juice. Toss to combine well, then refrigerate until serving or up to 3 days in an airtight container.
  2. Make the teriyaki sauce. In a small bowl or measuring cup, add the coconut aminos. If using arrowroot or cornstarch to thicken the sauce go ahead and add it in here, then whisk to combine. Next, add in 2 tbsp. honey, ginger, garlic, and chili flakes. Mix well, then set aside.
  3. Cook the salmon. Pat the salmon dry with a paper towel then sprinkle generously with sea salt and black pepper. Heat the avocado oil in a large skillet over medium-high heat. When the oil shimmers, place the salmon skin side up in the pan and cook for about 5 minutes. Flip the salmon and cook for another 3-5 minutes, or until cooked through and flaky. Remove the skin and set the salmon aside.
  4. Using the same skillet, reduce the heat and add in the teriyaki sauce. Let cook for 2-3 minutes or until it bubbles. Remove from the heat and return the salmon to the pan. Coat the salmon in as much teriyaki sauce as desired.
  5. Arrange the cooked rice and teriyaki salmon in bowls, then top with pineapple salsa. Enjoy!

August 2021

Chicken Salad Stuffed Peppers

 







Ingredients






















• 2/3 cup plain Greek yogurt, plain coconut yogurt, or homemade mayonnaise
• 2 Tbsps Dijon mustard
• 2 Tbsps apple cider vinegar
• 1 Tbsp raw honey
• sea salt and freshly ground pepper, to taste
• 1 lb. cooked, shredded/chopped chicken, or rotisserie chicken, chopped
• 1/3 cup fresh parsley, chopped
• 2 ribs celery, diced small
• 1 bunch green onions, thinly sliced
• 1-pint cherry tomatoes, quartered
• 1/2 an English cucumber, diced
• 1/3 cup pitted olives, chopped
• 3 bell peppers, halved and seeds removed


Instructions:


Dice your chicken and veggies into small cubes.


In a large bowl, whisk the Greek yogurt, Dijon mustard, vinegar, and honey. Season with sea salt and pepper to taste (about 1/4 teaspoon each) then whisk until smooth.


Add in all your prepped veggies and chicken then stir well to combine. Taste test then adjust ingredients























			

				
				
				
				
				
July 2021

				
Cilantro Lime Chicken


 








Ingredients














Chicken Marinade


    

  • 1 and 1/2 pounds boneless skinless chicken breasts (can also use thighs)
    • 

  • 3/4 cup + 1 tablespoon freshly squeezed orange juice, divided
    • 

  • 1/2 cup + 1 teaspoon olive oil, divided
    • 

  • 1/3 cup + 2 tablespoons freshly squeezed lime juice, divided
    • 

  • 1 and 1/2 teaspoons lime zest, divided
    • 

  • 1 tablespoon honey
    • 

  • 1 teaspoon + 1/4 teaspoon cumin, divided
    • 

  • 2 and 1/2 tablespoons soy sauce
    • 

  • 2 teaspoons minced garlic
    • 

  • 1/2 cup coarsely chopped cilantro, divided
    • 







Mango Avocado Salsa


    

  • 1 ripe mango
    • 

  • 1 ripe avocado
    • 

  • 1/4 cup finely diced red onion
    • 

  • 1/4 cup finely chopped red pepper
    • 

  • 1 tablespoon finely chopped jalapeno, optional
    • 

  • Fine sea salt and freshly cracked pepper
    • 

  • Optional: cilantro-lime rice or quinoa (see recipe notes)
    • 



 




    

  • 

    MARINADE: Whisk together all of the marinade ingredients in a medium-sized bowl: 3/4 cup orange juice, 1/2 cup olive oil, 1/3 cup lime juice, 1 teaspoon lime zest, honey, 1 teaspoon each cumin, soy sauce, garlic, and 1/4 cup cilantro. Add salt and pepper to taste (I use about 1 teaspoon salt and 1/4 teaspoon pepper). Reserve about 1/2 cup of marinade, and pour the rest into a large resealable bag.
    

    • 

  • 

    Trim the chicken of fat. Pound the breasts to even thickness or slice in half to get evenly sized breasts and place in the bag with the rest of the marinade. Refrigerate for at least 30 minutes, making sure to flip the bag halfway through. I recommend marinating for 2-8 hours.
    

    • 

  • 

    COOK CHICKEN: The instructions below are to grill the chicken. To see other methods of cooking chicken, read the portion of the post that is right above this recipe card. Lightly oil the grill grate or grill ridges on a grill pan or add 1 tablespoon oil to a skillet and then place the marinated chicken on the grill. Discard leftover marinade.
    

    • 

  • 

    Grill for 10-12 minutes or until chicken juices run clear and internal temperature is at 165 degrees F. Flip the chicken halfway and brush it generously with the reserved 1/2 cup marinade.
    

    • 

  • 

    MANGO SALSA: Take the remaining 1 tablespoon orange juice, remaining 1 teaspoon olive oil, 2 tablespoons lime juice, remaining lime zest, and remaining 1/4 cup cilantro and toss together.
    

    • 

  • 

    (OPTIONAL: When grilling the chicken, also grill the mango. Brush with oil and grill on one side for about 4-5 minutes at medium-high heat.)
    

    • 

  • 

    Chop the mango and avocado into bite-sized pieces. Add to the salsa along with the finely chopped red onion, red pepper, and jalapeño. Season the salsa to taste with pepper, salt, and remaining 1/4 teaspoon cumin and stir to mix.
    

    • 

  • 

    ASSEMBLY: Serve grilled chicken over a bed of cilantro-lime rice or quinoa (if desired — see recipe notes) and add spoonfuls of the salsa on top. Enjoy immediately!
    

    • 
















			

			

				
				
				
				
				

				
				
				
				
				
June 2021

				
Spicy Vegetable and Potato BBQ Foil Pack














Ingredients




Potato Packs


    

  • 

    

    

    

    3 large red potatoes
    

    • 

  • 1 tbsp olive oil
    • 

  • 2 cloves garlic minced
    • 

  • 1 tsp paprika
    • 

  • 2 tbsp chopped sundried tomatoes
    • 

  • 1/2 tsp salt
    • 

  • 1/4 tsp pepper
    • 







Veggie Packs


    

  • 2 cups chopped mixed vegetables (I used red and yellow peppers red onion, asparagus & portabella mushrooms)
    • 

  • 1 tbsp olive oil
    • 

  • 8 mini fresh mozzarella balls
    • 

  • 1/2 tsp dried oregano
    • 

  • 1/4 tsp red chili flakes
    • 

  • 4 basil leaves chopped
    • 

  • 1/2 tsp salt
    • 

  • 1/4 tsp pepper
    • 







Instructions










    

  • 

    Preheat grill to med-high heat. Toss veggies and potatoes in separate foil packs. Put potatoes on the grill and cook for 30 minutes. About 20 minutes into the cook time, add the veggies to the grill, cooking for 10 minutes and flipping halfway through.
    

    • 

  • 

    Take both packs and dump into a large bowl, then toss all together.
    

    • 

  • 

    Serve as a side dish with barbecued chicken, steak, grilled shrimp skewers and more!
    

    • 










			

			

				
				
				
				
				

				
				
				
				
				
May 2021

				
Certified Family Nurse Practitioner, Soror Jennifer Hudson talks about stroke awareness




Video Link – May 2021 Health Corner PSA






Skinny Shrimp Salsa




 
















INGREDIENTS




    

  • 16 oz cooked peeled shrimp, diced fine
    • 

  • 4 vine ripe tomatoes, diced fine
    • 

  • 6 tbsp red onion, finely diced
    • 

  • 3 tbsp jalapenos, diced fine (more or less to taste)
    • 

  • 2 tbsp minced cilantro
    • 

  • 2 limes, juice of (or more to taste)
    • 

  • 1/2 tsp kosher salt
    • 





INSTRUCTIONS




    

  • 

    Combine diced onions, tomatoes, salt and lime juice in a non-reactive bowl and let it sit about 5 minutes.
    

    • 

  • 

    Combine the remaining ingredients in a large bowl, taste for salt and adjust as needed.
    

    • 

  • 

    Refrigerate and let the flavors combine at least an hour before serving.
    

    • 
























			

				
				
				
				
				
April 2021

				


Healthy Recipe for the month of April:




One Pan Chicken with Honey Mustard Sauce:






Ingredients:






4 chicken thighs


  kosher salt, as needed for seasoning


 black pepper, as needed for seasoning


 paprika, as needed for seasoning


 garlic powder, as needed for  seasoning


 1 tablespoon olive oil


 1 tablespoon minced garlic


 ¼ cup pure maple syrup


 5 tablespoons coarse ground dijon mustard


 2 tablespoons water


 2 cups sweet potato, ½-inch wedges


 8 ounces green beans, cut in half


 2 sprigs rosemary, broken into smaller pieces






Instructions:


 




    

  • 

      

    • 

        

      • 

        Set the oven rack in the center position and preheat to 400°F.
        

        • 

      • 

        Trim any excess fat or skin from the chicken thighs. Generously season both sides with salt, pepper, paprika, and garlic powder.
        

        • 

      • 

        Heat a large oven-proof pan over medium-high heat and add olive oil.
        

        • 

      • 

        When the oil is hot, carefully add chicken thighs, skin-side down.
        

        • 

      • 

        Sear for 5 minutes until skin is crispy and browned, flip over. Turn off heat.
        

        • 

      • 

        Carefully drain the grease from the pan, leaving 2 tablespoons.
        

        • 

      • 

        Heat pan over medium heat. Add garlic to the pan with the chicken, and saute for 1 minute. Meanwhile, combine the mustard sauce ingredients.
        

        • 

      • 

        In a small bowl combine maple syrup, mustard, and water, then add to the pan and stir with garlic to combine.
        

        • 

      • Add the sweet potatoes and coat with the sauce, then simmer in the sauce for 2 minutes.
        • 

      • Season with salt and pepper, and small sprigs of rosemary around the pan.
        • 

      • Transfer to pre-heated oven and cook for 30 minutes.
        • 

      • In a medium-sized bowl lightly drizzle cut green beans with olive oil and a sprinkle of salt and pepper. Set aside.
        • 

      • Remove pan from the oven and remove rosemary.
        • 

      • Add green beans and bake for another 15 minutes, or until the green beans are bright green and crisp.
        • 

      

      • 

    

    • 







 


 


 


 


 


 

			

			

			

				
				
				
				
			

				
				
			

				
				
				
				
				
				
				

				

				
				
				
				
				

				
				
				
				
				
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