Healthy for You - January Tips - Fresh Dish Post from Price Chopper

Healthy Hydration 

Here are four great tonics to help you stay hydrated while giving your taste buds some excitement.   

Bai: This beverage offers fruit flavor infused with coffeefruit, a “secret superfruit” with antioxidants. It is sweetened with stevia leaf extract, has a touch of caffeine and brings bold flavor in a healthy way. 

Bai Bubbles: This is a sparkling antioxidant infusion with exotic tastes, sweetness and essential effervescence. They have only five sweet calories per can with no added sugar or artificial flavorings.  

Kombucha: This fermented beverage of tea and sugar contains beneficial bacteria, b-vitamins, antioxidants and enzymes. It is a fizzy elixir that can detoxify and energize you. 

Treat Your Body to More Leafy Greens 

By adding leafy greens to your diet you add more 

-        Vitamins and minerals to support detox and nourish your body

-        Fiber to help eliminate toxins and optimize digestion  

-        Phytonutrients such as beta-carotene, lutein and zeaxanthin to help protect you from disease and fight inflammation

-        Chlorophyll to detoxify heavy metals

-        Antioxidants to help fight cell damage

Here’s 5 Ways To Sneak In More Greens 

1.)   Slip them into smoothies. Choose spinach and baby kale as they have a milder flavor.

2.)   Add them to your eggs. Saute greens and add to a breakfast scramble or an omelet.

3.)   Make a stir-fry. Add spinach, swiss chard or carrot tops to your favorite stir-fry vegetable mix.  

5.)   Fill them up. Use your greens, such as blanched collards, as a wrap for hummus, tuna or chicken salad.  

Make-Ahead Meals to Simplify Your Weekdays

Mediterranean Quinoa Egg Bowl

Serves 1

-        1 cup cooked quinoa

-        8 cherry tomatoes, halved

-        ½ avocado, sliced

-        1 hard-boiled egg

-        5 basil leaves

-        ¼ cup black olives

-        ¼ cup feta cheese

-        2 tbsp Italian dressing 

Layer in mason jar (leaving dressing out), seal and refrigerate up to 5 days. When ready to eat, just add your dressing to mason jar, reclose lid and shake to coat. Pour into bowl and enjoy.

Tip: Make up extra hard-boiled eggs and have them for snacks or a quick breakfast throughout the week.

Corn and Black Bean Bowl

Serves 1

-        1 cup cooked quinoa or brown rice

-        1/2 cup canned black beans

-        1/2 cup canned corn

-        1/4 red bell pepper, seeded and finely diced

-        1/2 cup salsa

-        2 tbsp ranch dressing or a make your own dressing (olive oil, lime juice, salt and pepper)

Layer in mason jar (leaving dressing/salsa out), seal and refrigerate up to 5 days. When ready to eat, just add your dressing to mason jar, reclose lid and shake to coat. Pour into bowl and enjoy.

Brown Rice and Pineapple Buddha Bowl

Serves 1

-        1 cup cooked brown rice

-        4 ounce of grilled or baked chicken breast, cubed or in strips

-        ½ cup pineapple chunks

-        2 tbsp teriyaki sauce

-        ½ cup broccoli

-        ¼ cup yellow bell pepper, seeded and finely diced

-        1 scallion, finely diced 

-        Reduced sodium soy sauce (optional)

Sauté pineapple chunks in 1 tbsp teriyaki sauce until coated and light brown. Remove pineapple chunks and set aside. Add another tbsp. of teriyaki sauce and sauté the broccoli and bell pepper until soft but not mushy. Layer ingredients in mason jar (leaving out the soy sauce) and seal and refrigerate up to 5 days. When ready to eat, just a little reduced sodium soy sauce, reclose lid and shake to coat. Pour into bowl and enjoy.