Kerrville, TX
(830) 315-3131
Published By Charlene Christian on April 23, 2020

Eating Well Under Quarantine

I don’t know about everyone else, but this period of social isolation is hard on my waistline.

The endless trips to the fridge looking for sustenance to relieve the boredom have resulted in the buttons on my pants practicing social distancing of their own. In order to solve this problem, I’ve decided to eat 3 meals a day and limit my snacking to semi – healthy foods.

Here are some of the recipes that I have been using. They are healthy and nutritious meals that are easy and quick and just right for two.


BREAKFAST

  • Five minutes to prepare
  • Dairy-free
  • Gluten-free
  • Low Added Sugar
  • Vegetarian

Ingredients:

  • 2 Bananas
  • 2 cups Blueberries
  • 1 cup Unsweetened coconut milk (or any type of milk you prefer)
  • 2 tablespoons Honey
  • 2 tablespoons Lime juice
  • 1/2 teaspoon Almond extract
  • 2 cup Ice

What You'll Need:

  • Blender
  • Measuring spoon
  • Measuring cup
  • Stirring spoon

Directions:

  • Add banana, blueberries, coconut milk (or any type of milk you prefer), honey, lime juice, almond extract, and ice to blender and blend.
  • Enjoy!

Nutrition Information (estimated): Total calories: 131 | Total fat: <1g | Saturated fat: <1g | Carbohydrates: <31g | Protein: <3g; Fiber: <2.7g | Sodium: <30 mg.

Many thanks to Jewish Family Services' "Be Well A-Z Cookbook" for recipe above.


LUNCH

Healthy Chicken Salad

  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Calories: 195kcal

Ingredients:

  • ½ cup plain Greek yogurt*
  • ¼ teaspoon garlic powder or to taste
  • ¼ teaspoon salt or to taste
  • ¼ teaspoon black pepper or to taste
  • 2 cups cooked chicken shredded or chopped
  • ½ cup chopped celery
  • ½ cup pecans walnuts or sliced almonds, toasted if desired
  • ½ cup quartered grapes**
  • ¼ cup finely chopped red onion
  • Options => bread, croissants or lettuce for serving

Instructions:

  • In a large bowl, stir together the plain Greek yogurt, garlic powder, salt and pepper.
  • Add the cooked chicken, celery, nuts, grapes and red onion (if using). Stir until well combined.
  • Taste and adjust seasonings as needed.
  • Serve as a sandwich on bread or croissants, or wrapped in lettuce.

Notes:

  • *You may substitute mayonnaise for the plain Greek yogurt.
  • **Chopped apple is a delicious substitute for the grapes. Or try dried cranberries or dried cherries.
  • Make It Ahead of Time: Store chicken salad in the refrigerator for up to 3-4 days (if made with chicken cooked that same day)

Nutrition (estimated): Serving: 0.5cup | Calories: 195kcal | Carbohydrates: 4g | Protein: 22g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 60mg | Sodium: 151mg | Fiber: 1g | Sugar: 3g

Tips for this recipe:

  • Either chill the chicken before you make the salad or chill the chicken salad mixture before serving.
  • Try adding different mix-ins to your chicken salad: different kinds of nuts, grapes, apples, dried cranberries, dried cherries, avocado, chopped green onion or red onion.
  • Cook your chicken ahead of time so that you can make this recipe quickly. Try my Instant Pot Shredded Chicken or Crockpot Shredded Chicken. Cooked chicken will stay fresh for up to 4 days in the refrigerator, so go by the date when your chicken was cooked to figure out how long you can store your chicken salad in the fridge.
  • For a low carb lunch, serve chicken salad in lettuce wraps or on top of a spinach salad.

DINNER

Easy Black Bean Chili

Ingredients:

  • 1 lb Ground beef or ground turkey, lean
  • 2 cans Black beans
  • 3 Garlic cloves
  • 3/4 tsp Oregano, dried
  • 1 can Tomatoes
  • 1 can Tomatoes with green chilies
  • 1 1/2 cups Beef broth
  • 1 tbsp Chili powder
  • 1/8 tsp Pepper
  • 1/2 tsp Salt
  • 1 1/2 tsp Cumin, ground

Instructions:

  • Brown ground beef or turkey.
  • In large pot, combine all ingredients and bring to a boil.
  • Turn down heat and simmer for 20 minutes.
  • Serve warm and garnish with cheese, sour cream and green onions if desired.

Just a side note, this just gets better the second day!

Eat well, socially distance, and stay well!

 


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