SLI Cook Book

The 2014 Health and Wellness Track of SLI and Healthy Monday Syracuse have worked together to bring to you this cook book. This cook book is to promote healthy eating by giving you one of the many tools that you will need: healthy recipes! Now remember, an orange a day keeps the doctor away.

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[sarahfitfoodie]

Healthy eating! Teenshealthandfitness.Tumblr.Com

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Ants on a Log

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Another grade school classic! Bring back those happy memories with a delicious protein-packed snack. Use natural peanut butter for the healthiest fats.

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Frozen Grapes

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Looking for a healthy alternative to candy? We've got you covered. Grab some grapes from your dining hall or local supermarket and throw them in the freezer. This sweet but tart fruit satisfies your sweet tooth while also adding to your daily fruit intake.

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Avocado Toast

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Ingredients:

~1 oz of avocado (~1/5 of a medium avocado)

whole grain or whole wheat toast

a pinch of salt and pepper if preferred

(optional) sprinkle some chopped tomatoes on top

for an extra kick sprinkle some of your favorite hot sauce on top

This is possibly the easiest, tastiest breakfast idea ever! Avocados are extremely rich in healthy fats so they are a smart add to any healthy diet. As an added bonus, if you opt for the flavor kick of hot sauce, hot sauce helps get your metabolism going.

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Soft Cheese and Blackberries on Toast

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This sweet, yummy snack keeps you satisfied and looking healthier than ever!

Ingredients:

a handful of washed blackberries

soft cheese of your choice. try low fat cream cheese, cottage cheese, or even goat cheese if you can!

whole grain or whole wheat toast

The calcium in the cheeses helps the skin stay hydrated. The blackberries are filled with vitamin C, which will keep your skin nice and smooth. If you choose a cheese like cottage cheese, you also get an extra protein boost!

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Peanut Butter and Bananas on Toast

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A grade school classic. This protein rich snack will give you a great energy boost, along with some carefree nostalgia.

Ingredients:

1/2 ripe banana

natural peanut butter

whole grain or whole wheat toast

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Chocolate Spread and Bananas on Toast

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Great Idea to get rid of that exam induced stress!

Ingredients:

1/2 ripe banana

enough chocolate spread for a nice treat, but not too much!

whole grain or whole wheat toast

optional: for an extra crunch and dose of healthy fats, add some chopped walnuts

"This combo aids production of 'happy hormone' serotonin and keeps your blood sugar stable."

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Super-Simple Three-Bean Salad*

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*This recipe has been slightly changed and modified from its original form.

Total Time: 15 min

Ingredients:*

1 can (16-oz.) dark kidney beans

1 can (16-oz.) white or cannellini beans

1 can ( 16-oz.) black beans

1/2 cup chopped red onion

1/2 cup chopped red bell pepper

(optional) reduced-calorie light Italian dressing (add some olive oil and a few of your favorite herbs instead)

3 tablespoon(s) (or more, to taste) balsamic vinegar

1/2 cup(s) chopped parsley, for garnish (optional)

Preparation:

Rinse and drain beans. Place beans in large bowl with onions, peppers, dressing and balsamic vinegar; toss to mix well. Chill for at least 2 hours

Garnish each serving with parsley (optional)

*Note, this recipe yields 10 servings. Half recipe if necessary. Enjoy this healthy lunch option.

Original Recipe

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Open-Faced Tuna and Fennel Sandwich

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Total Time: 15 min

Ingredients:

3 6-ounce cans tuna (in water), drained

3 tablespoons capers, roughly chopped

5 tablespoons (extra-virgin) olive oil

4 teaspoons red wine vinegar

kosher salt and pepper

1 medium fennel bulb, halved lengthwise and thinly sliced (onion thinly sliced would also work well)

3/4 cup fresh flat-leaf parsley, roughly chopped

1 large baguette (whole grain or whole wheat)

Preparation:

In a medium bowl, combine the tuna, capers, 3 tablespoons of the oil, the vinegar, and ¼ teaspoon pepper.

In another bowl, combine the fennel (or onion), parsley, ¼ teaspoon each salt and pepper, and the remaining oil.

Cut the baguette in half lengthwise, then quarters or sixths crosswise. Divide among plates. Serve the tuna and fennel (or onion) salads over the bread.

Recipe

[sarahfitfoodie]

Who said healthy couldnt be yummy :) Teenshealthandfitness.Tumblr.Com

[cookingwithsli]

This is a yummy idea, but who said we couldn't use some easy alternatives? How about some lowfat Greek yogurt if coconut milk isn't handy. And you can use the zest of an orange instead of orange extract, or skip it all together!

[sarahfitfoodie]

Healthy banana ice cream recipe! Teenshealthandfitness.Tumblr.Com

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You can still have ice cream while being healthy!

[thehealthier-me]

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Healthy Snack Options

What's great about some of these options is that a lot of these ingredients can be found at the C-store!

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Keep your snacking healthy!

[thehealthier-me]

Some tips on your metabolism! 💕

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Boost your metabolism!

[taylormariefitness]

[sarahfitfoodie]

Very useful information! Teenshealthandfitness.Tumblr.Com

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Learn more to eat right!

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Whole Wheat Pasta with Ripe Tomatoes, Fresh Mozzarella, and Fresh Herbs

http://3.bp.blogspot.com/_s--n1TR94Vs/TJeo485a-_I/AAAAAAAAPrA/mCsoeu96EKc/s400/whole-wheat-spaghetti-arugula-tomatoes-recipe-kalynskitchen.jpg

Prep Time: 5-10 min Total Time: 25-30 min

Ingredients:

whole wheat pasta

diced ripe tomatoes

cubed (fresh) mozzarella cheese

fresh herbs of your choice

olive oil

balsamic vinegar

salt and pepper to lightly season

Preparation: Make whole wheat pasta according to package directions. While it's still warm, toss in large chunks of ripe tomatoes, cubes of fresh mozzarella, and a mix of chopped herbs, such as thyme, basil, chives, and oregano. Drizzle with olive oil and balsamic vinegar and season with salt and pepper.

This recipe is flexible so that you can add as much or as little as you’d like.

[vegan-yums]

Mango, avocado, + black bean salad / Recipe

[sarahfitfoodie]

Great lunch idea! Teenshealthandfitness.Tumblr.Com

[cookingwithsli]

This salad makes for a fresh and delicious lunch Recipe