BAKING VERSUS FRYING
Health Bonus Points!
Baking such as the fire cracker
meatballs, lowers the saturated fat
content of your meal
dramatically.
In turn, you are helping maintain
a heart heathy lifestyle.
The best part about baking is all
of the seasonings you can use to
flavor up your meal.
Make your own low-sodium
mixes if you'd like.
Be creative and channel your
inner Gordon Ramsey, below are
some examples. 3, 2, 1, GET
COOKIN'!
Sources: www.livestrong.com; ifoodreal.com;
www.gimmesomeoven.com; thecleaneatingcouple.com
Seasoning ideas:
Cajun:
2 1/2 tsp paprika, 2 tsp garlic
powder, 1 1/4 tsp oregano, 1
1/4 tsp thyme, 1 tsp onion
powder, 1 tsp cayenne pepper,
1 tsp black pepper, dash of salt
and 1/2 red pepper flakes
Italian:
1 1/2 tsp dried oregano, 1 tsp
dried marjoram, 1 tsp dried
thyme, 1/2 tsp dried basil, 1/2
tsp dried rosemary, 1/2 tsp
dried sage
Mexican:
3 tbsp paprika, 2 tsp black
pepper, 2 tsp chili powder, 1
tsp garlic powder, 2 tsp onion
powder, c1 tsp cumin, 1/4 tsp
cinnamon
for flair, at 1/2 tsp lime zest
 VERSATILITY OF LEGUMES

Benefits of Beans:

Legumes are an amazing source for a

Where to use:
variety of health benefits, including...

9 essential amino acids: help build In place of ground meat in tacos,

a complete protein chili, soups, etc.

Folate: helps make healthy red

Tossed in a salad
blood cells
like the Kale and Quinoa black
Polyphenols or antioxidants: help bean salad
the immune system and destroy
free radicals that lead to health Add to homemade salsa or other
complications dips

High fiber content: helps maintain

Mash them up to make re-fried
a heart healthy diet
beans {"Fresh and Healthy 7-
Layer Dip "}

st for
e
ter tips!
Source: www.medicalnewstoday.com
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 SETTING UP YOUR GAME DAY

BUFFET

FOOD TIMING:

Prepare the deserts and store in PRESENTATION:

the refrigerator until ready to eat

Always surround your dips with
or let cool
the correct chip, veggies, or
fruits
Planning on using fresh fruits and
veggies? Cut them up and use a
For the firecracker meatballs,
nice platter or plate. Store in
put a little basket ball sticker on
the refrigerator covered with
the top of the toothpick.
plastic wrap. If you have a dip,
put a bowl in the center of your
Label every item on a notecard
platter and surround it with the
and place it in front of the item
food.
so everyone knows what it is.
This helps those with allergies
Chilled snacks such as dips, salads,
pick out what they can and cant
or dressings. Again, store with
eat!
plastic wrap in the refrigerator
until ready.
Layer the table. Meaning, find
something to lift up your items
Finally the hot stuff. Consider
in the back of the table so
making the dish in a crockpot to
people can easily grab each item
keep it warm. If you have hot
dips, look around for the dip
crockpots pictured below!

Source: www.businessinsider.com

"farberware triple slow cooker"

HOW TO CUT AN
ONION
HOW TO:
Cut the tip of the onion off
Cut in half from the root to the
tip and remove the paper and
outer layer of the onion
Slice the onion parallel to the
root
Slice following the curve of the
onion
You have the choice to make the
pieces as small as you want
BENEFITS OF ONION
Great way to enhance the taste of
food, add texture, and add some
extra color
high in vitamin C, good source of
fiber, and folic acid. They also
contain calcium, iron, and have a
high protein quality for a
vegetable.
Can help with blood sugar, can
help boost bone density, and can
support digestive health.
Sources: www.delish.com; www.realsimple.com; www.healthline.com
HOW TO CUT AN
AVOCADO
HOW TO:
Using a chef's knife slowly slice the
avocado down the center
lengthwise, until it hits the "pit".
Rotate your knife around the pit
until you are able to separate both
halves.
Aim your knife at the pit and wack
into it. Once it is in, twist the knife
and pull out the pit.
Take a spoon and scrape out the
avocado "meat" by sliding it between
the skin and the meat.
Your avocado is now guac ready.
BENEFITS OF 'CADO
The Avocado is loved for many
reasons, one being about all the
healthy fats it has.
They are a great source of vitamins
C, E, K, and B-6 in addition to
riboflavin, niacin, folate,
pantothenic acid, and omega-3 fatty
acids.
All of these can help you boost good
HDL cholesterol, gives you essential
fatty acids that your body can't
make, support your immune system,
support eye health and reduce risk of
heart disease.