5 Foods For a Healthy Life


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1. Grilled Citrus Salmon & Asparagus

Ingredients
for 2 servings

2 salmon fillets
¼ cup olive oil
salt, to taste
pepper, to taste
1 lemon, juiced
2 lemons, sliced
2 cloves garlic, minced
3 sprigs fresh rosemary
1 sprig fresh thyme
1 lb asparagus
GARNISH

fresh parsley, to garnish

Preparation

  1. In a resealable bag or dish, add salmon, olive oil, salt, pepper, juice of one lemon, minced garlic, one thyme sprig, and one rosemary sprig.
  2. Seal, mix marinade around, being careful not to bruise the fish, and allow to marinate in the refrigerator for at least one hour.
  3. Preheat only half of the grill to medium-high heat for indirect grilling.
  4. Slice the two remaining lemons horizontally, so that you get six slices of lemon from each one, excluding the top and bottom.
  5. Bend each piece of asparagus until the woody end snaps off and discard it.
  6. Oil the grill with olive oil and place lemon slices over indirect heat (the side of the grill where the burners are not on).
  7. Lay salmon on top of the lemon slices and top with a sprig of rosemary on each fillet. Close the cover and grill for 20 minutes.
  8. Place the asparagus spears on the grill and brush with olive oil. Grill for 5 additional minutes.
  9. Sprinkle with parsley and serve.
  10. Enjoy!

2. Honey-lime Chicken And Avocado Salad

Ingredients
for 4 servings

4 boneless chicken thighs
1 head romaine lettuce, chopped
½ cup cherry tomato, halved
½ red onion, thinly sliced
2 avocados, chopped
CHICKEN MARINADE

1 tablespoon olive oil
1 teaspoon salt
2 cloves garlic, minced
1 jalapeño pepper, minced
½ teaspoon chili powder
1 tablespoon honey
4 tablespoons lime juice
DRESSING

4 tablespoons olive oil
2 tablespoons honey
1 teaspoon salt
½ teaspoon pepper
4 tablespoons lime juice

Preparation

  1. In a medium bowl, combine all the ingredients for the chicken marinade.
  2. Toss in the chicken thighs and marinate for at least one hour.
  3. In a cast-iron skillet, cook chicken on high heat until there is a nice sear on the surface of the chicken, and the inside is no longer pink. Roughly four minutes each side. Set chicken aside.
  4. Place chopped lettuce, tomatoes, red onion, and avocados in a large salad bowl.
  5. Slice cooked chicken thighs and add to the salad bowl.
  6. In a small bowl, combine all the ingredients for the dressing. Mix well.
  7. Toss the salad with the dressing and serve immediately.
  8. Enjoy!

3. Probiotic Berry Smoothie

Ingredients
for 2 servings

1 ½ cups milk
1 cup greek yogurt
1 ½ cups frozen strawberry
1 ½ cups frozen blueberry

Preparation

  1. Combine milk, yogurt, and frozen fruit into a blender and mix until consistency is smooth.
  2. Enjoy!

4. Healthy & Hearty Black Bean Soup

Ingredients
for 6 servings

2 tablespoons olive oil
1 onion, diced
2 stalks celery, chopped
1 carrot, chopped
1 red bell pepper, diced
4 cloves garlic, minced
1 jalapeño pepper, seeded, diced
1 teaspoon salt
1 teaspoon pepper
2 tablespoons cumin
60 oz black bean, 4 cans, drained, rinsed
4 cups vegetable stock
1 bay leaf
avocado, chopped, to serve
queso fresco, crumbled, to serve
cilantro, chopped, to serve
tortilla chip, crumbled, to serve

Preparation

  1. Heat olive oil in a large stock-pot or dutch oven over medium-high heat until the oil begins to shimmer.
  2. Add onions, celery, carrot, and bell pepper. Cook for 4-5 minutes, stirring occasionally, until vegetables begin to soften.
  3. Add garlic, salt, and pepper, and continue to cook for an additional 10 minutes until vegetables are soft and the onions are translucent.
  4. Add cumin, black beans, vegetable stock, and the bay leaf. Bring to a boil then reduce to a simmer.
  5. Cover the pot and cook over low heat for 30 minutes until the beans are very tender.
  6. Remove the bay leaf. Transfer about 4 cups of the soup to a blender and puree until smooth, being careful not to splatter hot soup all over yourself and kitchen.
  7. Pour blended soup back into the pot and mix to incorporate.
  8. Keep over low heat until ready to serve. Garnish with fresh avocado, queso fresco, chopped cilantro, and tortilla chips.
  9. Enjoy!

5. Mixed Berry Spinach Salad With Strawberry Balsamic Vinaigrette Dressing

Ingredients
for 6 servings

5 oz baby spinach
1 cup strawberry, sliced
½ cup blueberry
½ red onion, thinly sliced
1 sweet apple, cored, halved and thinly sliced
1 cup candied walnuts, chopped
DRESSING

1 cup strawberry
¼ cup balsamic vinegar
¼ cup extra virgin olive oil
1 tablespoon dijon mustard
1 tablespoon honey
1 clove garlic, minced
¼ teaspoon salt
¼ teaspoon pepper
GARNISH

feta cheese, as desired

Preparation

  1. For the dressing, push a straw through the strawberries from the tip to the green top to remove the hull. (Or you can cut it off with a knife!)
  2. Add the rest of the dressing ingredients.
  3. Blend until smooth. Refrigerate.
  4. Cut strawberries, apple, and onion into slices.
  5. Combine all the salad ingredients in a large bowl.
  6. Drizzle with desired amount of dressing and toss to coat. (Spinach wilts easily, don’t add dressing until ready to eat!)
  7. Sprinkle feta cheese on top and serve.
  8. Enjoy!