Healthy Recipes For A Healthier You

Down To Earth Solutions, LLC. is committed to helping you lose weight while developing a healthier lifestyle. It's well accepted that reduced physical activity and fast food are linked to obesity. So we will be offering you a variety of recipes to help promote a healthier way of living and avoid the chances of obesity. Losing weight is 30% Exercise and 70% Diet, while we do offer All Natural Weight-Loss Supplements; We also know that the best results come from incorporating a healthy way of living alongside your weight loss supplment. ENJOY!!

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Breakfast

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CHOCOLATE CHERRY WAFFLES

1 Tbsp chocolate almond butter
2 Whole Grains waffles
1 cup pitted fresh cherries

​Spread chocolate almond butter on waffles, and top with cherries.
Total: 350 calories
Whole grains not only help you slim down, but can ward off heart disease and type 2 diabetes, studies show. 

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Omlet Breakfast Bites 
Breakfast food is one my favorite things to have anytime of the day. I am not a eat breakfast in the morning person, but on a lazy weekend morning or for dinner, I’m totally up for it. Healthy breakfast recipes is definitely important when you need some good energy before starting your day. So come try this Omelet Breakfast Bites that will help get your day started while being easy to make and budget friendly as well!

Ingredients:

• 36 Tater Tots
• 1/2 cup diced Ham
• 1/2 cup diced Peppers
• 7 Eggs
• 1/4 cup Milk
• 1/4 cup shredded Cheddar Cheese
• Salt to taste
• Pepper to taste

Directions: ​

1. Preheat oven to 400.
2. Grease a muffin pan liberally. These tend to stick, so you can also use a cupcake liner, but add 5 minutes to 20 minute cook time.
3. Place 3 frozen tater tots in the bottom of each muffin tin and bake for 10 minutes.
4. Remove and press the tots down to form a base using a glass or measuring cup.
5. Return to oven and bake for 5 more minutes.
6. Remove from oven.
7. Reduce oven temperature to 350.
8. Top each cup with about 1/2 tablespoon of diced ham and 1/2 tablespoon of diced peppers.
9. Whisk together the eggs and milk and pour the mixture into each muffin tin nearly to the top.
10. Sprinkle each with a little shredded cheese.
11. Bake for 20 minutes or until egg is cooked.

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Lunch - Small Plates

Deciding what to eat for lunch is challenging when you are trying to diet. You can never eat a fully fledged diet or you have to follow some quick unhealthy options to keep yourself hunger free. What more challenging is we have to stop those cravings that hit us from every angle and tempt us to eat pizzas, sandwiches, and burgers. If you can’t stay on track your attempts would definitely go in vain and the result would be piled up as calories in your body.

Researchers say that eating your favorite food item for more than one meal a day helps in losing weight than those who eat more variety. Choose the right lunch with healthy foods and make your lunch tastier and healthier at the same time. Check out some healthy lunch combinations that help you out in your weight loss program.

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Chicken Vegetable Quesadilla:
​Spread a small whole grain tortilla shell with one ounce cooked chopped chicken, chopped tomatoes, green onions, 2 tbsp of sauce and 1 ounce low fat shredded cheese. Top it with another tortilla and grill, bake or microwave until the cheese melts.

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Chicken Salad  |  6 servings
This refreshing and light lunch is easy to make. You can pack this salad for lunch on the run. It can also be served for dinner.

​Ingredients:
1 can canned chicken (drained, about 12 ounces)
3 tablespoons mustard
2 tablespoons honey
1 cup apples (diced)
1/4 cup raisins
1/4 teaspoon black pepper
2 tablespoons parsley or cilantro (chopped, optional)

Directions:
1. In a large bowl, combine chicken, mustard, honey, and apples. Mix well.2. Sprinkle raisins and pepper on top of salad. If using parsley or cilantro, add that too.
3. Serve on a lettuce leaf or on a slice of homemade bread.

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Italian Garden Salsa with Crunchy Chicken Tenders  |  4 servings
“This lunch is brimming with the flavors of an Italian vegetable garden and is very nutritious. We love Italian food and the salsa is something we can make with vegetables from your garden.. It’s very tasty with chicken combined with the crunchy coating. Lunch can also include a 1/2 cup of strawberries, 1 ounce of whole-grain flatbread crackers, and an 8-ounce glass of fat-free milk.

​Ingredients:
For the Italian garden salsa:
2 cups diced ripe plum tomatoes
1/2 cup diced green bell pepper
1/2 cup diced Vidalia onion
1/4 cup diced celery
1 tablespoon minced garlic
1/8 teaspoon dried rosemary
1/8 teaspoon dried thyme
1/4 cup chopped fresh parsley leaves
1/2 cup chopped fresh basil leaves

For the chicken tenders:
3/4 cup plain panko bread crumbs
1 1/2 teaspoons dried basil
1 teaspoon garlic powder
1 teaspoon dried parsley
2 tablespoons freshly grated Parmesan
2 large egg whites
2 tablespoons fat-free milk
1 pound skinless chicken, about 8 to 10 pieces
1 tablespoon olive oil

Directions:
Make the Italian garden salsa:
1. In a small saucepan over low heat, combine the tomatoes, peppers, onion, celery, garlic, rosemary, and
​    thyme and cook, stirring occasionally, for 5 minutes.
2. Add the basil and parsley and continue to cook, stirring occasionally, for 1 minute.
 
Make the chicken tenders:
1. Preheat the oven to 400°F. Spray a dark baking sheet with cooking spray.
2. In a small bowl, stir together the bread crumbs, 1 teaspoon basil, garlic powder, parsley, & Parmesan. 
3. In a second small bowl, beat the egg whites, milk, and remaining ½ teaspoon basil. 
4. Working with 1 piece at a time, dip the chicken tenders into the egg mixture, making sure to coat both
    sides. Dip one side of the chicken tender into the bread crumb mixture, then flip it over to coat the 
​    other side. Dip the chicken tender back in the egg mixture and then back in the bread crumb mixture so
    it has two coats of each.
5. Place the coated chicken tenders on the prepared baking sheet and repeat with the remaining chicken,
    egg mixture, and bread crumb mixture.
6. Drizzle olive oil over the chicken and bake for 10 minutes. Flip the chicken tenders over, drizzle with
    more olive oil, and bake until golden brown, about 10 minutes.
7. Serve with salsa.

Key Nutrients:

• Total Calories 301
• Total Fat 14 g
• Protein 15 g

• Carbohydrates 28 g
• Dietary Fiber 3 g
• Saturated Fat 3 g
• Sodium 556 mg

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Balsamic Chicken and Vegetables 
Balsamic vinegar, with its hallmark dark color, syrupy body, and slight sweetness, brings a wonderful out-of-the-ordinary touch to any recipe.
​
Ingredients:

1/4 cup bottled Italian salad dressing
2 tablespoons balsamic vinegar
1 tablespoon honey
1/8 teaspoon crushed red pepper
2 tablespoons olive oil
1 pound chicken breast tenderloins
10 ounces fresh asparagus, trimmed & cut into 2-inch pieces, or one 10-ounce package frozen cut asparagus, thawed & well drained
1 cup purchased shredded carrot
1 small tomato, seeded and chopped

Directions:

1. In a small bowl, stir together salad dressing, balsamic vinegar, honey, and crushed red pepper. Set aside.
2. In a large skillet, heat oil over medium-high heat. Add chicken; cook for 5 to 6 minutes or until chicken is tender and no longer pink, turning once. Add half of the dressing mixture to skillet; turn chicken to coat. Transfer chicken to a serving platter; cover and keep warm.
3. Add asparagus and carrot to skillet. Cook and stir for 3 to 4 minutes or until asparagus is crisp-tender; transfer to serving platter.
4. Stir remaining dressing mixture; add to skillet. Cook and stir for 1 minute, scraping up browned bits from bottom of skillet. Drizzle the dressing mixture over chicken and vegetables. Sprinkle with tomato. Makes 4 servings.

Nutritional Facts (Balsamic Chicken and Vegetables)

Per serving: 

• 269 kcal cal.
• 12 g fat
• (2 g sat. fat
• 66 mg chol.

• 323 mg sodium.
• 12 g carb.
• 2 g fiber
• ​27 g pro.
• Percent Daily Values are based on a 2,000 calorie diet

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Dinner Entrees

BOW TIES WITH SPRING VEGETABLES

2 oz dry whole-grain farfalle pasta
2 tsp olive oil
1/2 cup artichoke hearts
1/4 cup sliced red onion
1/4 cup peas
1 Tbsp chopped fresh mint
Cook pasta as directed and toss with oil, vegetables, and mint. Season with salt and pepper to taste.

TOTAL: 370 calories
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Full of fiber, those artichoke hearts will help you fill up faster—and stay full. Say Goodbye, midnight snacking!

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Broiled Tilapia with Thai Coconut-Curry Sauce  |  4 servings
Tilapias's mild flavor allows the bold flavors of the coconut and curry to shine. Serve this dish with rice, which will absorb the brothy sauce.

​Ingredients:

• 1 teaspoon dark sesame oil, divided
• 2 teaspoons minced peeled fresh ginger
• 2 garlic cloves, minced
• 1 cup finely chopped red bell pepper
• 1 cup chopped green onions
• 1 teaspoon curry powder
• 2 teaspoons red curry paste
• 1/2 teaspoon ground cumin
• 4 teaspoons low-sodium soy sauce
• 1 tablespoon brown sugar
• 1/2 teaspoon salt, divided
• 1 (14-ounce) can light coconut milk
• 2 tablespoons chopped fresh cilantro
• 4 (6-ounce) tilapia fillets
• Cooking spray
• 3 cups hot cooked basmati rice
• 4 lime wedges

Preparation:

1. Preheat broiler.
2. Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and onions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, 1/4 teaspoon salt, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro.
3. Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.

Note: MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates.