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16
OCT
2020
Last Updated

Try These Five Healthy Meals

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In an effort to help our clients stay healthy and avoid from using their long term care insurance policy as long as possible, we are committed to featuring health tips and tricks found on the health tab of our website. Here you can find news, videos, and “Feature Friday’s Healthy Recipes”, available to you every Friday.

This Friday’s Featured recipe includes five healthy and delicious recipes for you to try! (Please note none of these recipes belong to LTC TREE)

 

COCONUT CURRY TILAPIA 

Ingredients:

  • 1 tsp dark sesame oildivided
  • 1 tbsp minced peeled fresh ginger
  • 4 garlic clovesminced
  • 1 cup finely chopped red bell pepper
  • 1 cup chopped scallions
  • 1 tsp curry powder
  • 2 tsp red curry paste
  • 1/2 tsp ground cumin
  • 4 tsp low-sodium soy sauceuse tamari for gluten-free
  • 1 tbsp brown sugar
  • 2 tsp Asian fish sauce
  • 1 14-ounce can light coconut milk
  • 1/4 cup chopped fresh cilantro
  • 6 6-ounce tilapia fillets
  • salt
  • Cooking spray

Vegan blueberry pancakes

Ingredients:

  • 1 cup sprouted Spelt flour (or gluten-free flour blend,  regular flour)
  • 1 1/2 tbsp baking powder
  • 1/4 tsp salt
  • 1 tbsp sweetener of choice (coconut sugar or  maple syrup work well)
  • 1 cup almond milk
  • 1 tbsp coconut oil, melted
  • 1 flax egg (1 tbsp ground flax seeds mixed in 3 tbsp water)
  • 2 handfuls of blueberries
  • extra coconut oil to grease the pan

Hawaiian Chicken Bowl

Ingredients:

  • 2 pounds boneless skinless chicken breasts diced
  • salt and pepper to taste
  • 1 cup barbecue sauce
  • 2 red bell peppers diced
  • 1 fresh pineapple diced
  • 1/4 cup diced red onion
  • 1 pound zucchini noodles OR 1 bundle fresh asparagus

Fresh Summer Rolls 

Ingredients:

  • 1/4 cup creamy peanut butter
  • 1 Tablespoon hoisin sauce*
  • 2 teaspoons soy sauce
  • 1 clove garlic, mashed (or about 1 teaspoon minced)
  • 1 teaspoon Sriracha sauce or a chile garlic sauce, optional for spice
  • 12 Tablespoons warm water, or more as needed
  • optional garnish: crushed peanuts, sprinkle of crushed red pepper
  • 10 spring roll rice paper wrappers
  • 1 large carrot, peeled and julienned
  • 1 large cucumber, julienned (you can peel, but I don’t)
  • 1/2 of a large red pepper, julienned
  • 1/3 cup chopped purple cabbage
  • 1 ounce cooked rice noodles or rice vermicelli (optional)
  • 1 avocado, sliced
  • handful fresh cilantro (and/or mint, basil)
  • 5 large green lettuce leaves (romaine, butter, etc), torn in half
  • 20 medium cooked shrimp, peeled and sliced in half length-wise
  • optional for garnish: sesame seeds

Healthy Banana Muffins

Ingredients:

  • 3 large overripe bananas about 1 1/2 cups mashed
  • 1 large egg
  • 1/3 cup nonfat plain Greek yogurt
  • 2 tablespoons canola oil or melted and cooled coconut oil
  • 1/3 cup light brown sugar
  • 1/4 cup maple syrup
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon baking soda
  • 1/4 teaspoon kosher salt
  • 1 teaspoon ground cinnamon
  • 1 1/2 cups white whole wheat flour
  • 1 cup walnut halves toasted and coarsely chopped

If you or someone you love is interested in Long Term Care or Long Term Care Insurance be sure to visit: LTC TREE for more information.

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