Covenant Natural Health Care

Memorial Day Weekend Recipe Ideas for the Grill

It's the weekend that officially kicks off summer. The neighborhood pool is opening, gardens are being planted, patio furniture is being cleaned off and the grills are being fired up. And, more than likely, you'll be attending one or more cookouts this weekend.

Let's focus on eating healthy this weekend and bringing delicious, nutritious meals to share with others. I've compiled a list of several recipes that look delicious for you to try.

Burgers:
• Mushroom & caramelized onion burger
• Tasty turkey burgers

Steak:
• Grilled steak with fresh corn salad
• Chili-rubbed steaks & pan salsa

Potatoes:
• Grilled salt & vinegar potatoes
• Lebanese potato salad

Kabobs:
• Chicken kabobs Mexicana

Salads:
• Healthy macaroni salad
• Spinach and strawberry salad
• Creamy New York deli coleslaw (omit the sugar and add a few raisins for sweetness)
• Garden pasta salad (use whole wheat or rice pasta)

Here are several tips for eating healthy this weekend:
1. Skip the bread. Top burgers with fresh cheese, tomatoes, caramelized onions, etc ...
2. Fill up on vegetables and protein. When it comes to eating dessert you'll be less tempted to over-indulge.
3. Drink lots of water and pass on the skip drinks. Bring your own iced tea or homemade lemonade to share.
4. Snack on fresh vegetables and hummus instead of potato chips.
5. Seasonings and marinades are often loaded with MSG and sugars. Use fresh herbs instead.

Have a safe and healthy weekend!

Recipe: Cherry tomatoes with fresh basil and garlic

This recipe has the taste of summer written all over it. Have you ever noticed that tomatoes bought in the winter taste different than tomatoes bought in the summer? There's definitely a taste difference, with the summer tomatoes being far superior than winter tomatoes.

Serve up this side dish with grilled chicken or fish, or put on top of a bed of fresh spinach. It even makes a great mid-day snack!

Shopping List:
• 1 Package organic cherry tomatoes
• 1/4 Cup of fresh basil
• 3 Cloves garlic

• 3 Tablespoons of cold pressed olive oil

• Salt + pepper to taste

Directions: Place halved tomatoes on a plate and sprinkle with salt and pepper. In a saucepan heat oil and garlic until garlic is golden-brown. Let oil and garlic sit for 10 minutes. Drizzle over tomatoes and top with fresh basil.

Recipes: Healthy Dinner Ideas For The Week

We know that making homemade meals can be challenging and time-consuming, especially the planning part! We thought we'd help you out this week and share some dinner menu ideas. Feel free to substitute foods with whatever you already have in the house or to fit your dietary needs.

MONDAY:
• Salad with fresh vegetables and homemade dressing
• Grilled chicken breast
• Mashed potatoes

TUESDAY:
• Turkey wrap loaded with spinach & fresh vegetables
• Three-bean salad

WEDNESDAY:
• Tuna Salad with Sprouts
• Baked potato topped with cheese, chives, and butter

THURSDAY:
• Sugar-free meatloaf
• Sauteed zucchini, onions and red peppers
• Slice of whole-wheat toast with butter

FRIDAY:
• Salad with fresh vegetables and homemade dressing
• Gluten-free lasagna rolls

SATURDAY:
• Salad with fresh vegetables and homemade dressing
• Stuffed Peppers

Want more meal planning tips? Click here.

Recipe: Three bean salad

One of the biggest challenges of eating healthy and working 40 hours+ per week, is packing good, hearty lunches and snacks that don't need to be heated up at work (because microwaving your food is not healthy. Nuking your food does exactly what the word implies—it destroys your food).

This three bean salad is so easy and quick to make and is one of my favorite foods to pack in my lunch. Make a double batch and it will last for several days in the fridge, making it a perfect side dish for dinner or a delicious afternoon snack.

Shopping List:
• 2 Cups cooked green beans
• 2 Cups cooked black beans
• 2 Cups white kidney beans
• 1/2 onion, sliced and chopped
• 3 Tablespoons fresh parsley
• Salt and Pepper to taste
• 1/2 Cup apple cider vinegar
• 1/2 Cup cold pressed olive oil
• 1/8 Cup dijon mustard

Directions: Combine all the beans, onions, and parsley in a bowl. Season with salt and pepper and set aside. In a small bowl, mix together the vinegar, oil, and mustard. Pour mixture over the beans and onions. Chill for a couple hours or  overnight before serving.

The best way to get all the good nutrients and protein out of beans is to buy them raw, soak them overnight, and slow cook them—a much better alternative to buying canned beans.

Lemons: Reasons to include them in your diet + tips for buying and using them

A couple years ago, I bought a 2-year old organic, dwarf Meyer Lemon tree from Four Winds Growers to grow indoors. Indoor plants are great for removing toxins in the air, so getting plants into our new home was really important to me. So, when I came across the idea of getting a dwarf lemon tree in a magazine, it was kind of a no-brainer for me—I mean, why not get something that bears fruit?!

My tree has been low maintenance (and fun to watch grow), but it does take a little while to bloom and bear fruit—a year and a half to be exact. But, it's been well worth the wait, because the lemons are delicious and while it's not in bloom, the tree is just a nice addition to our home. Growing lemons in your home is nice, but even if you're not interested in that, you can still buy quality lemons at the store. They are a delicious addition to drinks and food.

Health benefits of lemons:
1. Antioxidant and anti-cancer properties
2. High in vitamin C
3. Aid in detoxification

Tips:
1. Choose lemons that are thin-skinned as they will have more juice than the thick-skinned ones
2. Lemons always give more juice when they are at room temperature
3. Store lemons on the counter for 1 week or in the fridge for about 4 weeks
4. If you don't think you'll use the lemons before they go bad, juice the lemons into ice cube trays and freeze for later use. You can also dry the lemon zest (yellow part of the skin) and store in a glass jar in a cool, dark place. If you plan on using the zest, organically grown lemons are best because they will not have the wax coating that conventionally grown fruits may have.

Ways to use lemons:
1. Enjoy a few slices of lemon in a glass of water or warm tea
2. Make homemade lemonade
3. Sprinkle some fresh lemon zest on top of fish or chicken
4. Use them for natural cleaning
5. Enjoy a cup of warm lemon water to soothe a sore throat or cough
6. Mix 1 tablespoon of lemon juice with 2 tablespoons of olive oil for a quick and simple salad dressing

This is only one example of food you can grow indoors—herbs also make excellent indoor plants. CNHC has a one-hour workshop coming up on outdoor gardening, but will also address some edibles you can grow indoors. Stay tuned!