The great thing about tuna salad is that you get a hefty dose of protein, good fat, selenium and Vitamin B12. The not so good thing… often times it is prepared with lots of mayonnaise, which adds more unhealthy saturated fat than is necessary. The good news is that there are lots of ways to prepare tuna in a healthy way, especially when you make it yourself!
This recipe for avocado tuna salad omits all mayonnaise and instead uses healthy avocado as the fat. The avocado helps to bind the tuna together while providing loads of potassium and fiber, something that mayonnaise is lacking. This avocado tuna salad is a simple and healthy lunch option!
Just in time for St. Patrick’s Day, this lucky celery smoothie is packed with nutrients and also features celery, which is a (green) March Foods of the Month. This green smoothie gets its emerald color thanks to the spinach and celery, then the berries give it a deeper color. It’s seriously a salad in a blender; there are so many different nutrients in this recipe! The celery has calcium and B vitamins, the spinach has iron and Vitamin A, the blueberries have Vitamin C, and the lemon helps to detoxify and cleanses the blood. Make this recipe in 5 minutes and have it as a super healthy lunch or breakfast.
White fish like cod make the perfect base for these baked fish nuggets. You can buy cod fillets fresh or frozen and they are comparable in cost to chicken breast. Cod is a great protein substitute for pescatarians (people who do not eat land animals) and is low in calories and fat while also being high Vitamin B12, which is needed for essential body functions.
We baked these fish nuggets ourselves using healthy methods vs. buying prepackaged fried fish sticks and the final result is a delicious, flaky and mild baked fish nugget that will be a hit with children and adults! If you have time, make your own tartar sauce as well. All you need in Greek yogurt, lemon juice, capers and salt and pepper (we through in some hot sauce to make it a bit spicier). This meal is a quick and easy weeknight dinner that you can feel good about eating!
Mix the three eggs together, then pour them into a large Ziploc bag. Add the cod, seal and shake well to coat it in the egg.
Next, pour the panko and salt and pepper into the second Ziplock bag. Remove about 5 nuggets at a time from the egg mixture and place in the panko bag. Seal then shake to coat thoroughly with the breadcrumbs. Transfer to a nonstick baking sheet after finishing and repeat until all the nuggets are done.
Bake for 25 minutes until the panko is golden brown.
Serve with tartar sauce and your favorite veggies!
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calories
307
fat
5g
protein
36g
carbs
26g
more
OrganWise Guys Blog https://blog.organwiseguys.com/
Just look at this picture for avocado grilled cheese and try not to get hungry! Creamy avocado, crunchy bread, salty cheese… what could be better? Maybe add some spinach for lots of vitamins and minerals? Yes, please! This avocado grilled cheese is such a delicious lunch and the great thing about it is that it will keep you feeling full for a very long time thanks to the good fats in the avocado and the fiber in the whole wheat toast. This is the perfect meal for anyone who is looking to add more vegetables to their diet without a lot of work. You will love it!
Cut the avocado, remove the seed, then spread the avocado onto 1 piece of bread and add the spinach leaves. Add the piece of cheese on top of the spinach leaves, then top the slice with the avocado and spinach.
Using a nonstick skillet on medium heat, cook the sandwich on each side for about 5 minutes, until golden brown and crispy and the cheese starts to become melty. Remove from heat.
Cut, transfer to a plate and serve.
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calories
369
fat
15g
protein
22g
carbs
42g
more
OrganWise Guys Blog https://blog.organwiseguys.com/
This recipe for avocado pesto is full of good fats, which are an OrganWise Guys February Foods of the Month. The good fats in this recipe are avocados, walnuts, and extra virgin olive oil. When we eat foods like this avocado pesto that are full of good fats, we are giving our bodies lots of nutrition. Avocados alone are full of potassium (double the amount of a banana!), fiber, Vitamin B, and folic acid. Good fats, when eaten in moderation, also help to reduce the build up of LDL cholesterol (the bad kind) in our bodies and promote HDL cholesterol (the good kind). This can reduce our risk of heart disease, which is important to consider since February is also American Heart Month.
Try this instead of regular tomato sauce in your next pasta recipe. Jarred tomato sauces can actually be full of sugar! Mix it in with some whole grain pasta and chicken breast for a full meal.
