A Family Favourite!

Thanks to Karen M. for sharing this quick and healthy meatball recipe that her family loves. She found this on Gina's Weight Watcher Recipe blog... check it out for other great recipes. Can't wait to give it a try.

Asian Turkey Meatballs With Lime Sesame Dipping Sauce

Gina's Weight Watcher Recipes (www.skinnytaste.com)

Servings: 4 • Size: 3 meatballs • Calories: 229 • Points: 4.75 pts

1/4 cup panko crumbs

1-1/4 lbs 93% lean ground turkey

1 egg

1 tbsp ginger, minced

1 clove garlic, minced

1/2 tsp salt

1/4 cup chopped fresh cilantro

3 scallions, chopped

1 tbsp low sodium soy sauce

2 tsp sesame oil

Dipping Sauce

4 tbsp low sodium soy sauce

2 tsp sesame oil

2 tbsp fresh lime juice

2 tbsp water

1 chopped fresh scallion

Preheat oven to 500°F.

Mix ground turkey, panko, egg, salt, scallions, cilantro, 1 tbsp soy sauce, and 2 tsp oil and mix with your hands until combined well. Shape 1/4 cup meat mixture into a ball and transfer to a baking dish. Repeat with remaining mixture. Bake until cooked through, about 15 minutes.

For the dipping sauce mix together lime juice, water, soy sauce, and remaining 2 teaspoons of oil in a bowl. Add scallions.

Transfer meatballs to a serving dish. Stir sauce, then drizzle meatballs with 1 tablespoon sauce.

Serve meatballs with remaining sauce. Chances are you won't use all the dipping sauce.

Makes 12 meatballs.

Is Hummus a Healthy Snack?

This middle Eastern delicious spread or dip is a great alternative to any of its mayo based cousins. That being said, the homemade version seems to be quite a bit better for you than the store-bought pre-packaged variety. Coming in quite a bit lower in fat and calories.

One tablespoon of typical homemade hummus has 23 calories, 1.3 grams of fat and 1.1 grams of protein. While an equivalent mayo-based dip has more than double the calories and is made up of 75% fat (most of it saturated) with little to no protein.

Hummus is a great source of protein, potassium and fibre. It is also rich in iron, vitamin C, vitamin B6 and Omega 3 fatty acids. It's a fave among diabetics with a very low glycemic index (around 12). This means it won't raise your glucose levels quickly and will keep you feeling full and satisfied.

To increase it's nutritional value even more, use it as a dip with a variety of veggies or stick to a moderate amount of whole wheat pitas. If you live in Edmonton, try the fresh-baked whole wheat pitas from "The Happy Camel" on the west end. They are out of this world! Thanks to Janice and my Dad I tried them yesterday for the first time.

Below is a delicious and easy-to-make recipe for you to enjoy over the holiday weekend. Thanks to Amel for sharing this delicacy.

Hummus

1 can chick peas

1/4 cup Tahini

1 1/2 clove garlic

1/2 tsp salt

1/4 cup lemon juice (fresh)

Drain chick peas but reserve some liquid. Add everything to food processor and blend until smooth. Add some of the reserved liquid if it is too thick. Drizzle olive oil on top with a sprinkle of paprika. Dress with chopped tomatoes. Delicious!!!

Happy Thanksgiving everyone!

How Healthy are you?

Although good health is not completely in our control, there are several lifestyle choices we can make to improve our level of health and well being. I’ve boiled it down to six primary factors….

1) Nutrition 2) Exercise 3) Water 4) Sleep 5) Supplementation 6) Stress

Here’s a quick quiz to give you an idea how you’re doing….

1) Are you eating 5-6 healthy, well-balanced meals per day?

1) Never 2) Sometimes 3) Usually 4) Always

2) How many times per week do you indulge in some form of junk food?

1) Almost everyday 2) 4-5 3) 2-3 4) 0-1

3) Are you drinking 8-10 glasses of water everyday?

1) Never 2) Sometimes 3) Usually 4) Always

4) Are you exercising regularly (3-4 times) per week with a minimum of 1 rest day?

1) Never 2) Sometimes 3) Usually 4) Always

5) Does your exercise regime include a good balance of cardiovascular exercise (min. 3 times per wk. / 30 minutes each) and strength training (min. 2 x per week)?

1) Never 2) Sometimes 3) Usually 4) Always

6) Are you taking extra nutritional supplements (as recommended by your doctor) on a daily basis?

1) Never 2) Sometimes 3) Usually 4) Always

7) Are you making time for yourself to have fun & relax?

1) Never 2) Sometimes 3) Usually 4) Always

Now add up your score. If you scored between….

7 - 14: You have some work to do. I challenge you to set some serious goals for yourself and stick with it. Let me know if you’d like some help with this or would like an accountability partner.

15 - 21: You’re on the right track but there is room for improvement. Select one or two areas and focus on developing some new habits over the next few weeks.

22+: You’re doing great! Keep up the good work.

Quinoa - A Super Food Worth Checking Out!

Quinoa is a great addition to your grocery list. Although many people mistake it for a grain, it's actually the seed of a leafy plant that's related to the spinach family. Organic and grown in the Andes Mountains of Ecuador. Its small, round texture almost reminds you of rice.

Quinoa is gluten free, very high in protein and includes all nine essential amino acids. One cup cooked has about 9 grams of protein and only 250 calories. Lots of protein and fewer calories. No wonder it's growing in popularity!

It's also an excellent source of potassium, magnesium, iron, copper, phosphorous, omega 3 fatty acids, riboflavin (vitamin B2) and even manganese. Also a great choice for diabetics or those watching their weight, as it has a low gylcemic index and will make you feel full for longer.

Studies have also shown Quinoa is great for those that suffer from migraines, heart disease, high blood pressure and even gallstones. People have even used it for treating motion sickness, appendicitis and applied to mend broken bones.

There are lots of ways to add Quinoa into your diet. Use it to replace rice, barley or pasta at lunch or dinner. Or you can add it to your yogurt or fruit in the morning. It is also a great addition to soups or salads. Check out this interesting recipe for Curried Quinoa.

Pick up a bag at your local grocer or even Costco (approximately $8 for a 3lb bag) and let me know what you think!