Advance Your Appetite

Happy Spring! Even though it already feels like summer!! Spring is a great time to try new recipes. Lots of fresh fruits and vegetables fill the stores, and farmers markets are beginning to pop up throughout town. This gives you a great opportunity to stock up on local produce and advance your appetite for healthy food!

Above you can see a chart showing which fruits and vegetables are in season during specific months. In April & May, Artichokes, Asparagus, Beets, Brussels Sprouts, Bok Choy, Cherries, Chives, Grapefruit, Fava Beans, Leeks, Oranges, Peas, Radishes, Spinach, Strawberries, and Watercress are all in season! The variety of textures and flavors of these foods makes for some delicious meals.

Another way to manage your diet is to focus on portion control. You don't have to completely cut out desserts or sweets, you just need to focus on small servings of them and choosing healthier dessert options where possible. Try this healthier banana pudding below and let me know what you think!

Healthier Banana Pudding

Serves 16-20

• 2 cups lowfat milk
• 1 large box instant vanilla or banana cream pudding mix
• 1 container of Tru Whip (healthier version on cool whip in freezer section)
• 1 (12-ounce) box mini vanilla wafers
• 4 bananas, sliced
• Cinnamon for serving

Directions: 1. Mix together the milk, pudding mix, and ¾ container of Tru Whip until smooth. 2. In a 4 oz mason jars, place 4 small wafers, then layer ¼ pudding mix, then sliced bananas, and another ¼ pudding mix. Top with a few mini wafers and sprinkle with cinnamon! Refrigerate for at least another 30 minutes before serving. Serving size is they key in this healthier version of the tasty treat! Enjoy!

If you have any questions or would like a TransFit Healthy Family Meal Plan or a Commit to Your Health Fitness Package please email me at transfitathens@gmail.com.

Blessings,

Caroline

Healthy Healing Chicken Soup

This cold weather has me craving something warm and satisfying to eat. Cooking a healthy healing chicken soup is a great way to nourish your body, while also giving you the chance to connect with your family.

Soup is an easy way to get the little people involved in cooking. Porter likes to chop the vegetables and be in charge of stirring the pot while Papah throws the  fresh vegetables into the boiling stock. The good thing about soup is that you can use whatever vegetables and spices you have on hand to add your own twist to it!

Healthy Healing Chicken Soup

Ingredients: 8 Shallots (finely chopped) 1 bunch chopped green onions ( about 1/2 cup) (finely chopped) 1 clove Garlic (finely chopped) 2 quarts Chicken stock (low sodium) 2 cups chopped Celery 2 cups sliced Carrots 2 cups chopped Parsnips (or potato) 1 kosher, or brined  whole chicken (Trader Joes has these organic) (rotisserie chicken if you are pressed for time) 1 cup Mushrooms optional (Baby Bella's are best) 2 Tbsp Herbs de Provance (spice) 2 Tbsp Olive oil Salt & Pepper

Optional: farro or barley or wild rice (1 cup) to add at end

Directions:. Cut up the whole chicken, leave skin on, brown the chicken in large stock pot with 1 tablespoon olive oil (2 minutes each side). Take the chicken out and place it in the bowl and sautéed the chopped celery, onions, & shallot until translucent in large stock pot then add in Herbs de province spice. 3. Add 1 quart heated chicken stock (microwave in glass dish) to sautéed vegetables. Add the chicken back in to the pot and bring to a boil and simmer till the chicken falls off the bone (30 minutes). Take out the chicken carcass and pieces and let cool. Add back in the chopped carrots and parsnips. Then strip the chicken from the bones and skin, add only chopped chicken back to soup. Bring the soup back to simmer add Salt & pepper to taste. Optional - mushrooms, faro, barley or rice. The kids also like bowtie pasta in their soup! 

 If pressed for time- omit the browning of the chicken and add the meat from a rotisserie chicken the soup once carrots and parsnips are tender. Enjoy! 

Blessings,

Caroline