Healthy Taco Salad

Well my taco friends, this salad is different.  I ditched the high fat, low fiber ingredients for beautiful, filling, lean ingredients.  But the one thing I left in?  Taste of course!  Salsa and lime juice serves as the dressing for this dish.  I love salsa as a salad dressing.  Unlike other dressings, it has almost no sugar or fat, but it definitely packs the flavor!  I also used Good Thins corn crackers in place of a fried bowl or tortilla chips for this salad.  I love these crackers because they use very simple, “clean” ingredients but taste great, and are also SUPER low in calories.  

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Banh Mi Bowl

Enter: the banh mi sandwich.  Pulled pork, pickled carrots, cucumbers… all lusciously sandwiched between a huge bun that’s not only high calorie and full of refined carbs, but in my opinion it masks the beautiful flavors between it!  This conflict has haunted me for years, so imagine my surprise when I came across this recipe from www.skinnytaste.com.  A banh mi in the form of a bowl versus a sandwich!?  Higher fiber (it uses brown rice- duh), lower calorie (no mayo based sauces, fatty meats, or high calorie buns), this is a bowl you’ll want over and over again (or maybe that’s just me).  

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Hummus & Poached Egg Flatbread Pizza

Click here for the recipe!

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Pineapple Turkey Burger

Aloha!  Welcome to Hawaii!  Or Denver… same difference, right?  This pineapple turkey burgers got my feelin’ all tropical!  This is such a fun way to serve a burger and pineapple makes a tasty, fun bun substitute.  Whether you’re gluten free, cutting back on refined grains, cutting calories, or just looking to mix things up a bit, this burger is for you!

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Mango Chicken Salad Wrap

As a clinical dietitian, one of the most misunderstood nutrients to my clients is protein.  Protein is the trendiest thing since scrambled eggs, but why?

What? Protein is found throughout the body in muscle, bone, skin, hair, and virtually every other body part or tissue. 

Why? Protein is imperative for muscle growth.  Our bodies use protein to build and repair tissues.  Protein is also a key macronutrient for satiety.  It helps us to control blood sugars, hunger, and energy levels.  Without it, we would be hungry all of the time (and you know that’s not good for your waistline OR wallet)!  You also use protein to make enzymes, hormones, and other body chemicals.

How much? The recommended daily allowance for protein is 0.8 gm/kg of body weight for the average adult.  That’s around 40-70 gm of protein per day for most people.  For athletes, active people, and older individuals, I recommend slightly higher than this, but never over 2 gm/kg protein per body weight.  It is best to evenly distribute protein through all 3 meals, vs back-loading it at dinner, as most Americans tend to do.  A study in the Journal of Nutrition found that people who ate 30 g of protein at each meal had a 25% boost in muscle building, compared with those who ate the same amount of protein but skimped in the morning and loaded up at night.

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