Quick and Healthy Meals

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Welcome to Nutrition week at NF!
We will provide you with tips, recipes and free food!
Here are a couple of quick, healthy, tasty and easy recipes:
Jamie’s salmon recipe
Salmon Baked in a Foil Parcel with Green Beans and Pesto
Ingredients:
3 cups fresh green beans
1 lemon
2 (6 oz) wild salmon fillets, skin on
2 Tbsp pesto (I used homemade, but prepared is fine, too!)
2 tsp olive oil
sea salt and freshly ground black pepper, to taste
Directions:
Preheat your oven to 400. Rinse and trim beans. Halve both of the lemons.
Pull out a sheet of aluminum foil, about a yard long, and fold it in half to give two layers. Put a handful of green beans in the middle of the foil. Lay a salmon fillet, skin side down, across the beans and spoon over pesto. Drizzle each filet with 1 tsp olive oil. Squeeze over juice from one of the lemons, and season with salt and pepper. Pull the aluminum foil edges together and scrunch them up to seal the parcel. Repeat these steps to make the second parcel. Place both foil parcels on a sheet pan.
Put the baking sheet into your oven and cook for 15-17 minutes. Remove the pan from the oven and let it stand for a minute before carefully unwrapping it. Either serve the parcels on plates as they are or carefully unwrap them before serving. Yield: 2 servings.
Nutrition Information (per serving): 431 calories; 24 g. fat; 108 mg. cholesterol; 410 mg. sodium; 8.5 g. carbohydrate; 4 g. fiber; 38.5 g. protein
Emily’s Smoothie
INGREDIENTS:
½ cup nonfat or low-fat Greek yogurt
½ cup frozen strawberries
1 small banana
1 Tbsp peanut butter
½ cup milk
Put all ingredients in blender, and blend until smooth.
Makes 1 serving
Nutritional Information per Serving
Calories: 363
Fat: 11g
Carb: 54g
Protein: 16g
And for a quick healthy snack or side dish; Pick up Trader Joe’s precooked lentils and a jar of mango/ginger chutney. Mix, serve cold or warm and enjoy!

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