Healthy Eating Recipe

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Maria Lorenz
Join me on my "I Fit and Healthy" journey! Maria is an Upstate New Yorker interested in all things healthy-living related! She started the "I Fit and Healthy" Blog to document life and her pursuit of healthy living. By day she work in digital media and advertising. By night she’s a first-rate wife and mom of two crazy little girls! She is self-proclaimed addicted to her iPhone/iPad and always on the hunt for the latest health tools and fitness gadgets.

I could bore you to death with my babble about the importance of eating healthy, but I am not going to do that. These healthy eating recipes are great. Get cooking!

Turkey Loaf

Yield: 6 servings
1 cup old-fashioned rolled oats
1/2 cup fat-free, salt-free chicken broth
11/4 pound turkey, minced
1 onion, chopped
1 large carrot, grated, about 1/2 cup
2 cups mushrooms, chopped
1/4 cup tomato paste
1 teaspoon dried thyme
1 teaspoon dried sage
2 egg whites, lightly beaten
1/2 teaspoon salt
1/2 teaspoon ground pepper

Preheat the oven to 350F. In a large bowl, combine all ingredients. Stir until well blended.

Press the turkey mixture into a loaf shape and place it on a rack in a baking pan. Bake until no longer pink inside, about 50 minutes.

Nutrition facts (per serving): Calories 222, Carbohydrate 14 grams (g), Fiber
3 g, Protein 25 g, Total fat 8 g, Cholesterol 59 milligrams (mg), Sodium 329 mg

Spinach and Beet Salad

Yield: 4 servings
4 beets (about 11/2 pounds)
6 cups baby spinach

3 tablespoons fat-free, no salt-added vegetable broth
21/2 tablespoons balsamic vinegar
1 teaspoon olive oil
1 tablespoon Dijon mustard
1/4 teaspoon ground pepper
â…› teaspoon salt

3 tablespoons toasted pine nuts

Preheat the oven to 375F. Trim off the beet greens. Rinse the beets well and arrange them, unpeeled, in a single layer in a shallow baking dish, lightly oiled. Roast until the beets are tender, about an hour, depending on their size.

Transfer the roasted beets to a colander and rinse with cold water. Let stand until cooled slightly. With a small knife peel the beets and slice them.

Combine the beets and spinach in a large bowl. In another bowl, whisk the dressing ingredients. Add the dressing to the spinach-beet mixture and toss well to coat. Transfer to salad plates and top with pine nuts.

Nutrition facts (per serving): Calories 101, Carbohydrate 14 grams (g), Fiber 3 g, Protein 4 g, Total fat 4 g, Cholesterol 0 milligrams (mg), Sodium 191 mg [source: Health Monitor]


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