Grilled Turkey and Avocado Sandwich


Hey I just thieved this recipe from Examiner.com, Week 3: Saturday – Grilled Turkey and Avocado sandwich. I cannot wait to try it. Looks simple enough to me which is right up my alley lol.

Grille Turkey and Avocado Sandwich

Ingredients

Ciabatta bread

½ cup basil pesto

½ lb. turkey

8 slices swiss cheese

1 cup Monterey Jack cheese, shredded

2 roma tomatoes, sliced

2 avocados, sliced

8 slices bacon, cooked

Instructions

Spread each piece of ciabatta bread with the pesto. Layer on the ingredients between cheese. Cook on a Panini press or over medium heat for 5 minutes on each side. Toppings make 3 sandwiches worth.

It isn’t really gluten free but it is semi-healthy and seems like a change from the same old turkey sammies I usually make. I like to switch things up once in a while.

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Fresh roasted green beans and Vidalia onions


Seriously this is such a simple recipe. There is no excuse not to eat healthy. I think you just have to be creative and put your noggin into it.

All I used was about a pound of fresh green beans and one whole Vidalia onion. Wash the beans first and snap the ends off. Then boil for approximately 10 minutes and drain. Cut the Vidalia onion up into medium slices and put in a baking dish with the green beans. I then drizzled olive oil on top (about 2 to 3 tbsp) and sprinkled some onion powder and pepper on top. Just move the beans and onion around so that they all get moist from the olive oil. That was it!! You can add salt and any extra spices that you wish.

Bake in the oven on the top rack at about 375 – 400 depending on your oven for about 20 minutes. I like mine with a little crisp at the edges.

Simple but powerful foods for women


I just read this article from Yahoo Shine and it really hit me that taking care of yourself as well as eating health is a very simple process. I loved what this article had to say. My mom’s boyfriend also always use to tell me, “if it didn’t come from the ground, then don’t eat it.” That couldn’t be truer. I’m tyring my hardest to stay away from any kind of processed foods period. It can be hard sometimes but I always feel so much better when I do.

Read this article. I promise you’ll be happy that you did!

by Stephanie Clarke, R.D., and Willow Jarosh, R.D., for SHAPE.com

The best foods for women of any ageYou grind in the gym every day to look and feel your best, but if your diet doesn’t include these 12 power foods, you’re doing yourself and your health a disservice!

To strengthen bones: parmesan cheese
Calcium is key for preventing osteoporosis (especially in your 20s). Yogurt and nonfat milk help, but who wants them three times a day? Work Parmesan cheese into your diet; its 340 mg of calcium per ounce – compared to about 200 mg in cheddar or Swiss – goes a long way toward your 1000 mg/day quota.

To boost immunity: apples
Smart and sweet, apples are rich in quercetin, an antioxidant that can bolster your body’s disease-fighting abilities. In one study from Appalachian State University, just 5 percent of people who ate more quercetin came down with a respiratory infection over a two-week period, compared to 45 percent of those who didn’t.

RELATED: The Top 50 Summer Foods for Weight Loss

To build your iron stores: lentils
Low-calorie lentils pack about 30 percent of your daily iron per cup cooked. About 12 percent of young women have low iron stores – at the extreme, that leads to anemia. But one study found that even women who were iron deficient (not anemic) had poorer performances on skill tests than those with normal levels.

To fight wrinkles: broccoli
“A cup of broccoli has 100 percent of your vitamin C-crucial for production of collagen, which gives skin elasticity,” says Tammy Lakatos Shames, R.D. It’s also rich in beta-carotene, which the body converts to vitamin A. This vitamin assists in cell turnover, so old skin cells are replaced with fresh (read: younger-looking) ones.

To get healthy carbs: potatoes
Potatoes contain a fat-fighting compound called resistant starch that can help keep weight in check. One medium spud with the skin will run you just around 100 calories, and with more potassium than bananas, potatoes also help fight heart disease by keeping blood pressure low.

To up your intake of folate: spinach
This leafy green is high in vitamin K and also contains calcium and magnesium – a combo that may help slow the breakdown of bone that occurs as you get older – as well as folate, a B vitamin that helps prevent birth defects. And it packs just 7 calories per cup raw!

To stress less: dark chocolate
European researchers found that people who ate an ounce and a half of dark chocolate – about 200 calories worth-every day for two weeks produced less of the stress hormone cortisol and reported feeling less frazzled. Cortisol causes a temporary rise in blood pressure; consistently high levels up your risk for depression, obesity, heart disease and more.

To fight cancer: mushrooms
One study showed that women who ate just one third of an ounce of raw mushrooms a day (that’s about one button mushroom) had a 64 percent reduction in breast cancer risk. Other research suggests that mushrooms reduce the effects of aromatase, a protein that helps produce estrogen – a major factor in some breast cancers.

To fight heart disease: sardines
These pungent little fish are good sources of omega-3 acids, which decrease inflammation that can lead to blocked arteries. They also prevent blood clots that can cause heart attacks and strokes, and keep blood vessels smooth and supple. Three ounces of sardines have about 1.3 grams of omega-3s (you need about 1 gram a day).

To help flatten your belly: avocados
Avocados are high in monounsaturated fat, which has been shown to help you drop weight, including from your troublesome middle. In one study, people who got the most monos (about 23 percent of their daily calories) had about 5 pounds less belly fat than those who ate a high-carb, lower-fat diet.

RELATED: The 6 Most Overlooked Foods for Weight Loss

To protect your eyes: bell peppers
Age-related macular degeneration (AMD) and cataracts are leading causes of vision loss, but foods rich in lutein, zeaxanthin, and vitamin C, like bell peppers, can keep eyes sharp. A cup of sliced red, yellow and orange peppers contains nearly twice your daily vitamin C, plus 116 micrograms (mcg) of lutein, and 562 mcg of zeaxanthin.

To boost energy: whole-grain pasta
Whole-grain pasta is loaded with B vitamins, which help your body convert food into energy. And unlike processed grain products that lack fiber, whole grains are more filling than their refined counterparts. In other words, you’ll feel satisfied with fewer calories.

More on SHAPE:
6 Moves for Slimmer Hips and Thighs
25 Healthy Grab-and-Go Lunches
The Hottest Summer Nail Trends

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Simple asparagus


This recipe is so simple and taste amazing that even my boyfriend who is an asparagus hater lol asks for this dish from time to time.

All you need is:

  • 1 lb of asparagus
  • 2 to 3 tbsp of olive oil
  • 2 tbsp of bread crumbs
  • 2 tbsp of feta cheese
  • salt and pepper to taste

Remember there is no exact science to some recipes so you can give or take on these ingredients based on your liking.

Lay asparagus in your pan and drizzle olive oil throughout. I live to move the asparagus around to get all the stalks moist. Then top the asparagus with the remaining ingredients.

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Bake in the oven at 400 degrees for approximately 20 mins.

Honestly it’s so good I could eat the whole dish myself. If you don’t like feta cheese then just omit and it’ll taste just as good!