Healthy Recipies

Club Sandwich

• 3 slices whole wheat bread
• 2 tablespoons mayonnaise
• 2 leaves lettuce (Romaine, green leaf, or iceberg)
• 2 slices healthy tomatoes
• 4 strips crispy bacon
• 3 to 4 ounces turkey (cooked)
• Optional: 2 tablespoons cranberry sauce

Benefits:

whole wheat bread helps lower blood cholesterol levels and reduces the risk of heart disease.

lettuce is a good source of fiber, vitamin A, vitamin C, and vitamin E.

• (591 Calories)

Strawberry-Banana Smoothie

1. 2 cups frozen strawberries.
2. 1 fresh banana, peeled.
3. 1 cup milk (I prefer almond milk in this one)
4. 1 cup Ice.
5. 1 tablespoon honey, if needed to sweeten.

Benefits:

Inside the smoothie there is calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, copper and many more.

Banana helps reguate digestion, improve heart health, lower cancer and help lower blood pressure. Strawberries are rich in fiber which will help the body absorb nutrients and lower the risk of heart disease. 

Tacos

1-1/2 pounds ground beef

1 envelope taco seasoning

2 cans (10 ounces each) diced tomatoes and green chilies, divided

1 can (16 ounces) refried beans

2 cups shredded Mexican cheese blend, divided

1/4 cup chopped fresh cilantro

1 teaspoon hot pepper sauce, optional

12 taco shells

Chopped green onions Health Benefits: Calories: 272 cal The protein in a taco helps build and helps regrows muscles, the cheese and meat in the taco provides amounts of calcium with helps build strong bones, and the vitamins in the vegetables also help boost your immune system.

Omelette

2	EGGS
2 tbsp.	water
1/8 tsp.	salt
Dash	pepper
1 tsp.	butter
1/3 cup	filling, such as shredded cheese, finely chopped ham

 Health Values:

% Daily Value*
Total Fat 7 g	10%
Saturated fat 2 g	10%
Polyunsaturated fat 1.7 g
Monounsaturated fat 3 g
Trans fat 0.4 g
Cholesterol 191 mg	63%
Sodium 95 mg	3%
Potassium 71 mg	2%
Total Carbohydrate 0.4 g	0%
Dietary fiber 0 g	0%
Sugar 0.2 g
Protein 6 g	12%

 

Vitamin A	7%	Vitamin C	0%
Calcium	2%	Iron	4%
Vitamin D	10%	Vitamin B-6	5%
Cobalamin	8%	Magnesium	1%

 

Amount Per 1 tbsp (15 g)1 large (61 g)100 grams 1 large (61 g)

Calories 94

Lasagna

3/4 lb. 

lasagna noodles

1 tsp. 

extra-virgin olive oil, plus more for drizzling

1 lb. 

ground beef

2 

cloves garlic, minced

1 tsp. 

dried oregano

Kosher salt

Freshly ground black pepper

1 

(32-0z.) jar marinara

16 oz. 

whole milk ricotta

1/2 c. 

freshly grated Parmesan, divided

1/4 c. 

chopped parsley, plus more for garnish

1 1/2 lb. 

sliced mozzarella