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Trying to be Healthier

Posted on June 5, 2017
By Fletcher Jonson
Amy Austin
89.5 KVNE Evenings

Well, not really! But I know I should! Ha! 🙂 Here are a few things that really help me when my hunger pangs kick in!

1. Black Bean and Tomato Salsa

Adding canned beans to a spicy salsa is an easy way to boost fiber and improve nutritional value. This salsa is also great for burgers or Scrambled Egg Burritos.  

  • 1 cup(s) tomato(es), plum, seeded and diced
  • 1 cup(s) beans, black, rinsed
  • 2 tablespoon scallion(s) (green onions), chopped
  • 1 tablespoon cilantro, fresh, or parsley, chopped
  • 1 tablespoon lime juice
  • 1 1/2 teaspoon oil, olive, extra-virgin
  • 1 teaspoon pepper(s), chipotle chiles, in adobo sauce, minced, (1/2 – 1 teaspoon to taste)
  • 1/8 teaspoon salt
  • Combine all ingredients in a medium bowl
  • Stir to blend
  • Refrigerate until ready to serve
Nutritional Details (per serving)
  • Calories 83
  • Fat 2g
  • Saturated Fat 0g
  • Sodium 283mg
  • Protein 4g
  • Fiber 4g
  • Carbohydrates 11g
2. Greek Yogurt

A quick breakfast packed with protein! Using 0 percent fat plain Greek yogurt and topping it with a tablespoon of chopped, unsalted nuts and a mashed banana, yogurt is an excellent source of protein (12 grams in 5.3 ounces), which is twice that of regular yogurt.

When combined with carbs (like those in the banana) and fat (found in the nuts), it can keep your hunger at bay.

3. Egg and Whole Wheat Toast with Peanut Butter

When I can’t decide what I want for breakfast, I reach for a hard-boiled egg and a whole-wheat English muffin with peanut butter.

It’s perfect to satisfy my hunger. The protein in the egg and peanut butter and the fiber in the English muffin help keep her feeling full longer.

Add a piece of fresh fruit that will give you a dose of vitamin C and other vitamins and minerals. I’m certainly not a nutritionist, but these breakfast “quickies” help me get my day started and keep me full until lunch!

“Therefore I urge you, brethren, by the mercies of God, to present your bodies a living and holy sacrifice, acceptable to God, which is your spiritual service of worship.” — Romans 12:1

If you have some quick and healthy recipes, please share them with us!

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