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Wellness at Breakfast, Lunch and Dinner

The doctors of Vitality Family Chiropractic want to help you live a healthy lifestyle. We believe that every person deserves to live a healthy life fully of vitality (See: Doctors with a Heart Month). Eating well is key to living well, so we want to share with you some of our favorite, healthy recipes.

Wellness at Breakfast

Huevos Rancheros with Roasted Tomato Sauce

Delicious breakfast options with protein and a ton of flavor.

Ingredients:

  • 2 tbsp coconut or olive oil, plus more as needed
  • ¼ cup chopped yellow onion
  • ½ tsp dried oregano
  • 1 can black beans, drained and rinsed
  • ½ cup water
  • 4 eggs
  • ½ cup roasted tomato sauce
  • ¼ cup shredded Monterey Jack cheese
  • Pico de gallo and crumbled queso Cotija or feta cheese

To Prepare:Preheat oven to 400°F. In small saucepan over medium-high heat, warm 1 tbs oil. Add onion; cook, stirring occasionally, 4-6 mins. Add oregano and beans; cook for 1 minute. Add water; bring to a boil. Reduce heat; simmer 5-7 mins. Place two 6 ½” cast-iron skillets over medium heat. In each pan, warm ½ tbs oil; cook 1 tortilla about 30 seconds per side. Repeat with remaining tortillas, adding more oil as needed. Remove from heat. Arrange 3 tortillas in each pan, overlapping them to cover entire surface with 1” of overhang around edge of pans. Spoon ½ cup beans in each pan; make a small well in center. Crack 2 eggs into each well; top with tomato sauce. Bake 6 mins. Sprinkle Monterey Jack on top; tent with foil. Bake until cheese is melted, 5-6 mins. Top with pico de gallo and queso Cotija or feta cheese.

{Source: Williams-sanoma.com}

Wellness at Lunch

Mighty Minestrone

A nutritionally dense but lower calorie soup. Serves 8 to 10.

Ingredients:

  • 6 baby red potatoes, scrubbed, unpeeled and diced (Or Substitute: 1 yam or sweet potato)
  • 2 carrots, peeled and chopped
  • 2 ribs celery, sliced
  • 1 zucchini, coarsely chopped
  • ½ sweet onion, chopped
  • 15 oz chickpeas, drained and rinsed
  • 15 oz kidney beans, drained and rinsed
  • 4 cups vegetable broth (Or Replace: ½ with organic beef broth)
  • ¼ cup red wine
  • 30 oz diced tomatoes, undrained
  • 1 tsp dried basil
  • 1 bay leaf
  • ¾ tsp dried oregano
  • 1 tsp salt
  • ½ tsp freshly ground pepper or to taste
  • 10 oz frozen chopped spinach
  • 1 tbsp red wine vinegar
  • ¼ cup grated Parmesan cheese (for garnish and optional)

To Prepare: Preheat oven to 400°F. In small saucepan over medium-high heat, warm 1 tbs oil. Add onion; cook, stirring occasionally, 4-6 mins. Add oregano and beans; cook for 1 minute. Add water; bring to a boil. Reduce heat; simmer 5-7 mins. Place two 6 ½” cast-iron skillets over medium heat. In each pan, warm ½ tbs oil; cook 1 tortilla about 30 seconds per side. Repeat with remaining tortillas, adding more oil as needed. Remove from heat. Arrange 3 tortillas in each pan, overlapping them to cover entire surface with 1” of overhang around edge of pans. Spoon ½ cup beans in each pan; make a small well in center. Crack 2 eggs into each well; top with tomato sauce. Bake 6 mins. Sprinkle Monterey Jack on top; tent with foil. Bake until cheese is melted, 5-6 mins. Top with pico de gallo and queso Cotija or feta cheese.

{Source: Williams-sanoma.com}

Wellness at Dinner

Spaghetti with Turkey Meatballs

This is a wonderfully healthy option to a family favorite. For speedier prep time consider making the sauce and prepping the meatballs in advance.

Ingredients:

  • 2 tbs olive or coconut oil
  • 3 large carrots, grated
  • 1 medium onion, chopped
  • 1 red bell pepper, chopped
  • Kosher salt and black pepper
  • 60 oz diced tomatoes
  • 5 oz herbed cheese (such as Boursin)
  • 3 oz grated Parmesan (3/4 cup), plus more for serving
  • 2 large eggs, lightly beaten
  • ¾ pound spaghetti or a gluten-free pasta

To Prepare:Heat the oil in a large pot over medium heat. Add the carrots, onion bell pepper and ¼ tsp each salt and black pepper. Cook, stirring occasionally, until the vegetables are tender, 10 to 15 mins. Add the tomatoes, with their juices, and cook, stirring frequently, until thickened, 12 to 15 mins. Meanwhile, heat broiler. Gently mix together the turkey, herbed cheese, Parmesan, eggs, and ¼ tsp each salt and pepper with your hands in a large bowl until just combined (do not overmix). Form the mixture into 12 ¼-cup meatballs and place on a foil-lined baking sheet. Broil, turning once, until golden brown, 8 to 10 mins. Add to the sauce and simmer until cooked through, 5 to 7 mins. Cook the pasta according to the package directions. Serve topped with sauces and meatballs. Sprinkle with additional Parmesan.

{Source: realsimple.com}

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