Healthy Ideas

My mom started a fitness website, she’s a crazy workout lady. Here is my crazy workout mom, Fitness By Pat. If you go to the recipes tab you will see she added my blog to her site. So, for anyone that does happen to be directed here from my crazy workout mother I will add a Healthy Foods category, and I will do my best to find and post healthy foods, cause Lord I need it too.

*If you are going to start cooking healthy, you gotta start cooking from scratch, if you don’t already. It saves money and you know what you are eating.

*Eat out less, obvious one, and BRING YOUR LUNCH AND SNACKS TO WORK. Vending machines, fast food, convenience stores…Really?

*Cut back on snack foods like soda, candy, cookies, chip, you know. I love them too, but they just aren’t good for us.

*Be aware of what you are eating.

Here is one of my favorite salads. Sorry, no pictures, but maybe I will make it for dinner tomorrow and post some for you.

Blackened Chicken Salad

Mustard Dressing Ingredients

1 cup mayonnaise
1/4 cup Dijon mustard
1/4 cup cider vinegar

Salad Fixins

2 1/2 lbs boneless skinless chicken breast
1/8 cup canola oil
1/3 cup Cajun seasoning**
1 large carrot
1/2 red onion, minced
3 scallions, sliced thinly and diagonally

Mustard Dressing:
Combine the mayo, mustard, and vinegar in a large mixing bowl. Set aside.

Salad:
Brush one side of the chicken breasts with half the canola oil, sprinkle with half the Cajun seasoning, and press the seasoning onto the chicken breasts, using your hand or the back of a spoon. Turn the chicken breasts over and repeat the seasoning process.

Heat a cast-iron skillet until it is very hot. Carefully place the chicken breasts into the pan. Cook the breasts without moving them for 5 minutes on each side. Transfer the iron pan into the oven or transfer the breasts to a baking sheet and finish cooking at 375°F oven for 10 minutes, until cooked through and well browned. Chill the chicken breasts completely, then cut into bite-size pieces.

Transfer the chicken to a larger bowl and add the carrot, onion, and scallions. Add the dressing and mix well.

Makes 6 Servings
Per Serving: Calories 500; Calories from fat 220; Calories from saturated fat 40; Protein 56g; Carbohydrates 9g; Total fat 25g; Saturated fat 4.5g; Cholesterol 145mg; Sodium 1,980mg; 44% Calories from fat

**If you would like to make your own Cajun seasoning, the following recipe will last for 4-6 months, then lose some of its kick.

Cajun Spice (Makes about 1 1/4 cups)

1/4 cup plus 1 tablespoon paprika
1/8 cup dried thyme
1/8 cup dried oregano
1 tablespoon cumin powder
1 tablespoon onion powder
1/8 cup dried sweet basil
1 tablespoon freshly ground black pepper
1 tablespoon freshly ground white pepper
1 tablespoon cayenne pepper
1/8 cup salt

Combine all the ingredients in a bowl and mix thoroughly with a spoon or wire whisk or in a food processor and pulse until well blended. Keep stored in a covered jar in a cool dark place for up to 6 months.

Recipe and nutritional information from Whole Foods Market Cookbook.