Monday, May 26, 2014

Honey Balsamic Roasted Brussels Sprouts

 A simple, easy and delicious side!


6 cups Brussels sprouts, stems trims and quartered
1 Tablespoons olive oil
1 Tablespoon honey
2 Tablespoons balsamic vinegar
salt and pepper to taste
cooking spray


Preheat oven to 350 degrees. Rinse and trim stems of Brussels sprouts and cut into quarters. Put the Brussels in a large bowl. In a small bowl, whisk together the olive oil, honey and vinegar. Add the vinegar mixture to the bowl with the brussels and toss to coat. Then place the veggies on a baking sheet coated with cooking spray and roast for 25-30 minutes, (turn/toss them half way through) until lightly browned and tender but firm when pierced with a fork.

Makes 5 cups 5 servings

Serving size: 1 cup Calories 90  Protein  4 g Carb 15 g  Fiber 4 g Sugars 7 g Fat  3 g Saturated fat 0 g Sodium  30 mg


Wednesday, May 21, 2014

Recipe ReDux Post # 22: Banana Almond Chai Smoothie

The May RecipeReDux theme is “Cooking With Tea”  with our goal being to create “tea-inspired healthy dishes”.  I have never used tea in recipes before and have been wanting to try using chai tea so I figured a smoothie would be a fun way to go.  It worked out great and the chai flavor was a nice, subtle way to spice up the average smoothie.  So get one brewing n’ blending, and check out the other awesome recipes incorporating tea from the awesome RecipeReDux group!


1 cup unsweetened vanilla almond milk ( or milk of your choice)
1 chai tea bag  (I used zhena’s gypsy tea,decaf caramel chai- amazing!)
1 tablespoon almond butter
1 teaspoon vanilla extract
1 medium frozen banana, cut into chunks.

Directions: Warm the milk in a saucepan to before boiling and add tea bag.  Remove from heat and allow to steep for 10 minutes or more. Then remove tea bag and cool the “milky tea” mixture in fridge.  (You can do this overnight to have the milky tea ready to use in the morning).  Add the milky tea, banana chunks, almond butter and vanilla extract to a blender and process until smooth.

Makes 1 full size smoothie or 2 snack size

Serving size: the entire recipe Calories 250 Protein 6 g Carb 33 g Fiber 6 g Sugars 16 g Fat 12 g Saturated fat 0  g Sodium 180 mg

Serving size: 1/2 recipe, snack size Calories 125 Protein 3 g Carb 16.5 g Fiber 3g Sugars 8 g Fat 6 g Saturated fat 0  g Sodium 90 mg


Tuesday, May 13, 2014

In The News: The Many Health Benefits of Cranberries!

Last month I was excited to have the opportunity to share some cranberry info and a great recipe in a guest post courtesy of The Cranberry Institute. And this month I am also sharing some interesting research news that they have made available to me to share with my readers.  Check it all out below!! And try my previously posted (and pictured above) Almond Cranberry Rice, to get some cranberries into your diet!

Science Bites: News from Cranberry Scientists  (all courtesy of The Cranberry Institute)

Cranberries Have Health-Promoting Properties, New Expert Review Reveals
Cranberries are more than a holiday favorite, given their remarkable nutritional and health benefits. A new research review published in the international journal Advances in Nutrition provides reasons why these tart berries can be front and center, rather than just a side dish. The review authors conclude that cranberries provide unique bioactive compounds that may help reduce the incidence of certain infections, improve heart health and temper inflammation. The authors also cite data that shows the cranberry may improve blood cholesterol levels and lower blood pressure, inflammation and oxidative stress.

Cranberry Juice Drinkers Have Healthier Diets, Smaller Waistlines and Lower BMIs
To assess whether cranberry juice consumption is linked with being overweight or other negative health outcomes, researchers at Virginia Tech use data on U.S. adult diets from the National Health and Nutrition Examination Survey (NHANES) Survey 2005-2008 to compare those who drink cranberry juice to those who didn’t report drinking cranberry beverages.

The results of this paper show that cranberry juice products provide vitamins, minerals, flavonoids and other bioactive compounds important for health, noting that these products are not linked to being overweight or any other adverse health outcome. Despite cranberry beverages having added sweeteners, they do not appear to have any negative health consequences, based on this population-based report.

Cranberry Products to Help Fight the Cold and Flu? Clinical Trial Shows Promising Results
It’s well-known that cranberry polyphenols exhibit anti-adhesion properties in the urinary tract, but preliminary research suggests cranberry’s anti-bacterial and immune-booster effects may extend beyond the urinary tract to provide total body protection against bacteria and viruses related to the common cold and flu.

A study published in Nutrition Journal tested this theory. Researchers from the University of Florida conducted a randomized, placebo-controlled trial with 43 adults who were randomly assigned and blinded to receive either a 16 oz. low-calorie cranberry juice beverage that was prepared from a cranberry fraction powder or a 16 oz. placebo beverage daily. The results showed that those drinking cranberry juice had significantly greater T-cell proliferation and a lower production of inflammatory cytokine, which indicates an improvement in immune responses.


Friday, May 2, 2014

Name change alert: eNourishment is now......Nourish You Delicious!

I have been wanting to change the name of my blog for awhile now and I finally came up with one that conveys what this site is all about.  So I present ....

Nourish You Delicious!!

Still the same yummy and healthy recipes, but under a fresh new title.  Hope you like!  :) Marie


5 Minute Nachos For One

Get into the spirit of Cinco de Mayo in an instant with this quick, easy and yummy recipe!
1 ounce of tortilla chips (use gluten-free chips if you are on a gluten-free diet)
1/3 cup of refried beans
1 ounce of shredded cheddar cheese(or you can cut a one ounce slice into small chunks)
1 tablespoon black olives, finely chopped
1 tablespoon avocado, mashed or chopped
1 tablespoon diced tomato (or you can use salsa, pico de gallo)
Spread the chips on a microwave safe plate.  Spread the beans over them (they can be sticky so you can just drop little spoonfuls over the tops of the chips) Sprinkle on the cheese and microwave for 45 seconds to 1 minute (or when the cheese is melted and the beans are warm) Garnish with avocado, olives and tomato and dig in!
Makes One Serving
Serving size: the whole dish!  Calories  330 Protein  14 g Carb 34  g Fiber 7g Sugars 1 g Fat 17 g Saturated 5 fat  g Sodium  920 mg

*Note: you can reduce the fat content by using low fat cheese and chips and you can reduce the sodium content by using low sodium cheese and unsalted chips


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