Food Archives - Page 3 of 3 - StonehengeHealth.com

November 13, 2023

Savor a Healthier Holiday with 3 Tasty Thanksgiving Recipes

Thanksgiving is a time for indulgence, but that doesn’t mean we can’t make choices that are both delicious and health-conscious. This year, we’re shaking things up a bit with some recipe alternatives that not only taste fantastic but also cater to a healthier lifestyle.

For our main course, we’re opting for an Herb-Roasted Turkey Breast instead of the traditional whole turkey. The turkey breast is a lean cut of meat, high in protein and low in fat. By focusing on this portion, we’re avoiding the higher-fat dark meat found in the legs and thighs. Plus, roasting just the breast is quicker and easier than cooking a whole turkey, making it a less stressful option for the holiday cook.

We’re utilizing the air fryer for our Rosemary Sweet Potatoes recipe. Air fryers have become a popular kitchen appliance due to their ability to achieve the same crispy, fried texture of traditional frying methods but with significantly less oil. This results in dishes that are lower in fat and calories but still packed with flavor. Our air-fried sweet potatoes, for instance, are delightfully crispy on the outside and tender on the inside, all achieved with just a fraction of the oil you’d typically use.

Finally, we’re using cauliflower as a stand-in for rice and potatoes in our Cauliflower Rice Stuffing. Cauliflower is a versatile, low-carb vegetable that can mimic the texture and mild flavor of these starchy foods when prepared correctly. It’s a great way to add more vegetables to your plate without feeling like you’re missing out on your favorite side dishes. Plus, cauliflower is rich in fiber and various essential vitamins, making it a nutritionally-dense addition to any meal. By making these simple swaps and using these cooking methods, we can enjoy a Thanksgiving feast that satisfies our taste buds while also keeping our health in mind.

Herb-Roasted Turkey Breast

Ingredients:

– 1 bone-in turkey breast (6-7 pounds)

– 2 tablespoons olive oil

– 2 tablespoons chopped fresh sage

– 2 tablespoons chopped fresh rosemary

– 2 tablespoons chopped fresh thyme

– Salt and pepper to taste

Instructions:

1. Preheat your oven to 325°F.

2. Rub the turkey breast with olive oil, then sprinkle with the chopped herbs, salt, and pepper.

3. Place the turkey breast on a rack in a roasting pan, skin side up.

4. Roast for about 2 hours, or until a thermometer inserted into the thickest part of the breast reads 165°F.

5. Let the turkey rest for 15 minutes before carving.

Nutrition:

Makes 8 ounces | Per Serving: 304 calories, 1.6g fat, 0g carbohydrates, 0g sugar, 0g fiber, 68g protein

Source: Food Network

Air Fryer Rosemary Sweet Potatoes

Ingredients:

– 4 sweet potatoes

– 2 tablespoons olive oil

– 1 tablespoon chopped fresh rosemary

– Salt and pepper to taste

Instructions:

1. Preheat your air fryer to 375°F.

2. Cut the sweet potatoes into cubes and toss them with olive oil, rosemary, salt, and pepper.

3. Cook in the air fryer for about 15-20 minutes, shaking the basket halfway through, until the potatoes are crispy.

Nutrition:

Makes 8 servings | Per Serving: 84 calories, 4g fat, 12g carbohydrates, 4g sugar, 2g fiber, 1g protein

Source: Delish

Cauliflower Rice Stuffing

Ingredients:

– 1 large head of cauliflower

– 1 cup diced carrots

– 1 cup diced celery

– 1 onion, diced

– 2 cloves garlic, minced

– 2 tablespoons olive oil

– Salt and pepper to taste

Instructions:

1. Cut the cauliflower into florets and pulse in a food processor until it resembles rice

2. In a large sauté pan, heat the olive oil over medium heat. Add the carrots, celery, onion, and garlic and sauté until softened.

3. Add the cauliflower rice and cook for another 5-7 minutes. Season with salt and pepper.

4. Put the cauliflower rice into a baking dish and bake for 25-30 minutes, or until it’s golden brown.

Nutrition:

Makes 8 servings | Per Serving: 145 calories, 8g fat, 18g carbohydrates, 7.6g sugar, 7.6g fiber, 4.9g protein

Source: Eating Well

Boost Your Holiday Wellness with Essential Probiotics

Now, here’s the big question…

How do you savor your holiday feasts without worry?

As the holiday season approaches, taking care of your well-being becomes a top priority.

A crucial supplement to consider amid the festivities is probiotics, like Stonehenge Health’s Dynamic Biotics. These little wonders offer a wide range of benefits, especially when it comes to your digestive and immune health.*

Probiotics are the friendly gut bacteria that play a significant role in supporting optimal digestive health and nutrient absorption. * Various factors can upset your gut microbiome, including poor dietary choices, travel, and even indulging in a bit too much holiday cheer. By incorporating Dynamic Biotics into your daily routine, you’re supporting healthy microflora within your gut. This, in turn, helps support digestive comfort, especially during the holiday season due to over-indulgence.* But that’s not all – probiotics have also demonstrated their ability to support your immune function.* So, as you prepare for the festivities and gatherings, don’t forget to take Dynamic Biotics. It might just be the secret ingredient to ensure you enjoy a happy and healthy holiday season.*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

October 24, 2023October 24, 2023

Wonderfully Crispy Creations: Air Fryer Recipes You’ll Love to Share

If you still need to get on the air fryer craze, it’s time to join the party! Cooking with an air fryer is nothing short of amazing. This kitchen appliance has taken the culinary world by storm, revolutionizing how we prepare our favorite dishes. It’s the key to achieving that irresistible crispy texture with a fraction of the oil, making your meals delicious and incredibly healthy.

Today, we’re here to tantalize your taste buds and offer you a trio of delectable and nutritious air fryer recipes. From crispy veggie chips to succulent lemon herb chicken and a flavorful herb-crusted salmon, these recipes will have you falling in love with your air fryer all over again.

Let’s embark on a culinary adventure that’s both delightful and health-conscious!

1. Crispy Air Fryer Veggie Chips

Ingredients:

– 2 large sweet potatoes, thinly sliced

– 2 zucchinis, thinly sliced

– 2 tablespoons olive oil

– 1 teaspoon paprika

– 1/2 teaspoon garlic powder

– 1/2 teaspoon salt

– 1/4 teaspoon black pepper

Instructions:

1. In a large bowl, combine the olive oil, paprika, garlic powder, salt, and black pepper.

2. Toss the sliced sweet potatoes and zucchini in the seasoned olive oil mixture until well coated.

3. Preheat your air fryer to 375°F (190°C).

4. Place the vegetable slices in a single layer in the air fryer basket. You may need to cook them in batches to avoid overcrowding.

5. Air fry for 10-12 minutes, flipping the chips halfway through or until golden and crispy.

6. Remove from the air fryer and let them cool for a few minutes before serving.

Nutrition:

Makes 4 servings | Per Serving: 79 calories, 1.1g fat, 4.1g carbohydrates, 1.8g sugar

2. Air Fryer Lemon Herb Chicken

Ingredients:

– 4 boneless, skinless chicken breasts

– 2 tablespoons olive oil

– 2 cloves garlic, minced

– Zest and juice of 1 lemon

– 1 teaspoon dried oregano

– 1 teaspoon dried thyme

– Salt and pepper, to taste

Instructions:

1. In a bowl, combine the olive oil, minced garlic, lemon zest, lemon juice, dried oregano, dried thyme, salt, and pepper.

2. Add the chicken breasts to the marinade and coat them evenly. Let them marinate for about 30 minutes.

3. Preheat the air fryer to 375°F (190°C).

4. Place the marinated chicken breasts in the air fryer basket.

5. Cook for 20-25 minutes, turning the chicken halfway through, until they reach an internal temperature of 165°F (74°C) and are golden brown and cooked through.

Nutrition:

Makes 4 servings | Per Serving: 330 calories, 17.4g fat, .9g carbohydrates, 0g sugar, .3g fiber, 40.g protein

3. Air Fryer Salmon with Herb Crust

Ingredients:

– 4 salmon filets

– 2 tablespoons olive oil

– 1/2 cup breadcrumbs (panko or whole wheat)

– 2 tablespoons fresh parsley, chopped

– 1 tablespoon fresh dill, chopped

– 1 tablespoon fresh chives, chopped

– Salt and pepper, to taste

– Lemon wedges for serving

Instructions:

1. In a bowl, combine the breadcrumbs, fresh parsley, fresh dill, fresh chives, salt, and pepper.

2. Brush each salmon fillet with olive oil and press the herb breadcrumb mixture onto the top of the filets to create a crust.

3. Preheat your air fryer to 375°F (190°C).

4. Place the salmon filets in the air fryer basket.

5. Air fry for 10-12 minutes, depending on the thickness of the fillets, until the salmon flakes easily with a fork and the crust is golden and crispy.

6. Serve with lemon wedges for an extra burst of flavor.

These air fryer recipes offer a healthier and more convenient way to enjoy your favorite dishes with less oil and more flavor. Happy cooking!

Nutrition:

Makes 4 servings | Per Serving: 402 calories, 19.4g fat, 19.4g carbohydrates, 1.7g sugar, 1.2g fiber, 38g protein

Upgrade Your Digestion

Fried foods can often lead to digestive problems due to their high fat content and how they are prepared, typically submerging them in hot oil.

However, by making the simple switch to air frying, you can savor your favorite dishes without the digestive discomfort that often accompanies their fried counterparts.

Another step you can take towards more digestive comfort is Stonehenge Health’s Dynamic Biotics*.

You’re cultivating an environment primed for digestive wellness by featuring 16 diverse probiotic strains with 55 billion CFUs and prebiotics to support your microbiome, Dynamic Biotics.* Dynamic Biotics helps your body effectively cope with GI discomforts such as occasional gas, cramps, irregular bowel movements, and bloating.*

Dynamic Biotics remains your ultimate probiotic choice.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

October 21, 2023October 21, 2023

Unlocking Flavor without Extra Calories: The Magic of Marinades (Plus 4 Recipes)

Top down view on multiple white bowls holding an assortment of bright red marinades next to plates of herbs and other ingredients

Picture this: a succulent, tender piece of chicken bursting with an explosion of mouthwatering flavors. That’s the power of marinating, a culinary technique that takes your taste buds on a wild ride and does it without adding those dreaded extra calories to your meal.

But there’s more to it than just tantalizing your palate; it’s also about making smarter, healthier food choices. With ingredients like lemon zest and fresh herbs, you can whip up dishes as nutritious as they are delicious. Lean cuts of meat become a delectable treat, making it easier to steer your culinary journey toward wholesome indulgence.

Ready to explore how marinating can elevate your meals without expanding your waistline? Keep reading…

What Is Marinating?

Grilled salmon fish with various vegetables on the flaming grill

Marinating is a cooking process that involves soaking your food, typically meat, fish, or vegetables, in a flavorful liquid mixture before cooking. This liquid, known as the marinade, comprises various ingredients such as herbs, spices, acids like vinegar or citrus juice, and sometimes a dash of oil.

The combination of ingredients in the marinade infuses your meal with complexity and depth, turning a plain piece of chicken into a mouthwatering masterpiece.

The best part? Most of these flavor-enhancing elements come with minimal caloric additions.

The Minimal Calorie Impact

Contrary to what many may believe, marinating your food doesn’t significantly increase its calorie content. Let’s break it down:

1. Acids (Vinegar, Citrus Juice): These ingredients are often used in marinades to tenderize the meat and add a zesty tang to the dish. Their calorie contribution is negligible.

2. Herbs and Spices: The calorie content of herbs and spices is minuscule, yet they pack a punch in flavor. From garlic and ginger to rosemary and thyme, these ingredients can transform your dish without affecting your calorie count.

3. Oil: While oil is slightly more calorie-dense, it’s typically used in small quantities in a marinade. The oil helps distribute the flavors and aids in browning during cooking. Healthier options include olive and avocado oil.

4. Sweeteners: Some recipes call for natural sweeteners like honey or maple syrup. While these add calories, the amounts can often be adjusted to suit your dietary preferences.

To determine how many calories the marinade has added to your food, follow the steps below.

Female using dieting app on a smartphone to track nutrition facts and calories in her food

1. Measure the Ingredients: Start by measuring all the ingredients you put into your marinade, such as oil, vinegar, herbs, spices, and sweeteners. Use measuring cups and spoons for accuracy.

2. Calculate Marinade Calories: Check the labels on store-bought ingredients for this information. For fresh items without labels, search for calorie information online or in a nutrition database.

3. Measure the Total Marinade Amount: Use a liquid measuring cup or kitchen scale to measure the total volume of your marinade in fluid ounces. This helps you know how much marinade you have.

4. Calculate Calories per Fluid Ounce: Divide the total marinade calories by the measured volume in fluid ounces. This tells you how many calories are in each fluid ounce of your marinade.

5. Figure Out How Much You Used: Determine how much of the marinade you used to marinate your food by removing the food items, measuring how much marinade is left in the container, and subtracting from the total volume.

6. Multiply Calories by the Amount Used: Multiply the calories per fluid ounce (from step 4) by the amount you used (from step 5). This gives you the extra calories from the marinade used in your meal.

7. Add to Your Meal’s Calorie Count: This way, you have an accurate picture of your meal’s calorie content.

Calorie Count Example: If your marinade had 200 calories for 3.4 fluid ounces, and you had 1.6 fluid ounces left in the container:

• Calories per fluid ounce: 200 calories / 3.4 fluid ounces ≈ 58.82 calories/fluid ounce

• Amount used: 3.4-1.6 ≈ 1.8 fluid ounces used

• Extra calories: 58.82 calories/fluid ounce x 1.8 fluid ounces ≈ 106 calories

Add 106 calories to your meal’s calorie total and divide by the portions served.

By following these steps in fluid ounces, you can easily keep track of the extra calories from your marinade, which is helpful when managing your calorie intake for your health goals.

Healthy Tips:

Pleasant middle-aged multiethnic woman wearing a kitchen apron, filling can with fresh chili peppers, making homemade pickles and marinated delicacies for the winter, in the home kitchen interior

• Use lean proteins like chicken breast, turkey, or tofu to keep the calorie count in check.

• Experiment with different herbs, spices, and acids to find your favorite flavor combinations.

• Don’t overdo the oil in your marinade; a little goes a long way.

• Whip up enough marinade to completely cover your food.

• Marinate red meat and poultry for at least 2 hours and no longer than 24 hours unless you freeze your food.

• Marinate most fish for 30 minutes at maximum. Marinate firmer fish like halibut and tuna for at least 45 minutes.

Healthy eating has never tasted this good! Now, let’s dive into our assortment of marinade recipes that promise to add a burst of deliciousness to your meals without compromising on nutrition.

Lemon Herb Vinaigrette

Ingredients:

• 3 tablespoons extra-virgin olive oil

• 2 tablespoons fresh lemon juice

• 1 garlic clove, minced

• 1 teaspoon Dijon mustard

• Salt and pepper to taste

• 1 tablespoon fresh herbs

Calories: 373

Balsamic Dijon Dressing

Ingredients:

• 3 tablespoons extra-virgin olive oil

• 2 tablespoons balsamic vinegar

• 1 tablespoon Dijon mustard

• 1 garlic clove, minced

• Salt and pepper to taste

Calories: 412

Asian Sesame Ginger Marinade

Ingredients:

• 3 tablespoons low-sodium soy sauce or tamari

• 2 tablespoons rice vinegar

• 1 tablespoon toasted sesame oil

• 1 teaspoon fresh ginger, grated

• 1 garlic clove, minced

• 1/2 teaspoon red pepper flakes

• 1 tablespoon sesame seeds

Calories: 192

Turmeric & Citrus Marinade (Great for Chicken or Fish!)

Ingredients:

• 2 tablespoons olive oil

• 1 teaspoon ground turmeric

• 1 teaspoon ground cumin

• 1 teaspoon paprika

• 1/2 teaspoon ground coriander

• Zest and juice of 1 lemon

• 2 cloves garlic, minced

• Salt and black pepper to taste

Calories: 278

Unlocking the Power of Curcumin with Stonehenge Health Dynamic Turmeric

Stonehenge Health Dynamic Turmeric supplement

Turmeric is renowned for its exceptional health-imparting properties, acting as a potent antioxidant that supports overall well-being and promotes a healthy, vibrant life. *

But did you know curcumin is the secret behind turmeric’s superpowers?

So, before you overdo the turmeric in your marinade, remember that curcumin makes up just 5% of this spice. Enter Stonehenge Health Dynamic Turmeric – a game-changing supplement delivering 1,650mg of turmeric powder and extract, standardized to an impressive 95% curcuminoids.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

August 1, 2023August 1, 2023

You Won’t Miss the Bun – 3 Delicious Lettuce Wrap Recipes

Are you looking for delicious and nutritious meal ideas that won’t weigh you down?

Lettuce wraps are a delightful and healthy alternative to traditional bread-based sandwiches. Not only do they provide a refreshing crunch, but they also offer a low-carb and gluten-free option for those looking to watch their carb intake. Lettuce wraps provide a versatile and nutritious twist to your favorite handheld meals.

Anything you can make with a bun, you can recreate using a crisp lettuce wrap. When it comes to wrapping, opt for large, flexible lettuce leaves like iceberg, romaine, or butter lettuce. To assemble, lay out the lettuce leaf and pile on your desired fillings.

Wrap a juicy beef patty with cheese, tomatoes, and onions for a delectable burger alternative.

Craving a savory taco? Fill your lettuce wrap with seasoned ground meat, salsa, and avocado.

Love sushi? Swap the seaweed for lettuce and roll up fresh fish, rice, and veggies.

The options are endless!

Get creative and enjoy a delightful twist on your favorite flavors. And to help you get started on the lettuce wrap revolution, we’ve included three low-cal, low-carb recipes below.

Thai-Inspired Chicken Lettuce Wraps

Ingredients:

• 1 pound cubed chicken

• 2 tablespoons soy sauce

• 1 tablespoon sesame oil

• 2 teaspoons lime juice

• 1 teaspoon honey or maple syrup

• 1 teaspoon grated ginger

• 1 clove garlic, minced

• 1 cup shredded carrots

• ½ cup fresh cilantro leaves

• 8 large lettuce leaves (iceberg, butter, or romaine)

Instructions:

1. In a bowl, combine soy sauce, sesame oil, lime juice, honey, grated ginger, and minced garlic. Whisk until well combined.

2. Place the chicken cubes in a skillet over medium heat, and cook for 4 minutes.

3. Pour the sauce mixture over the chicken and stir-fry for 3 minutes, until the chicken is heated through and well-coated with the sauce.

3. Remove the chicken from the heat and let it cool slightly.

4. To assemble the wraps, place a spoonful of chicken in the center of each lettuce leaf.

5. Top with shredded carrots and cilantro leaves.

6. Roll the lettuce leaves tightly, securing the fillings inside.

7. Serve immediately and enjoy these refreshing and flavorful Thai-inspired lettuce wraps.

Nutrition:

Makes 8 wraps | Per Serving: 114 calories, 3.4g fat, 3.1g carbohydrates, 1.9g sugar, .4g fiber, 16.9g protein

Grilled Shrimp Lettuce Wraps with Diced Tomatoes

Ingredients:

• 1 pound of large shrimp, peeled and deveined

• 2 tablespoons of olive oil

• 1 teaspoon of paprika

• 1 teaspoon of garlic powder

• Salt and pepper, to taste

• 8 large lettuce leaves (iceberg, butter, or romaine)

• 1 cup of diced tomatoes

• 1 cup diced onion

• ¼ cup of chopped fresh cilantro

• 2 tablespoons of lime juice

• Lime slices for garnish

• Optional toppings: sliced avocado, diced red onion, hot sauce

Instructions:

1. Preheat your grill to medium-high heat.

2. In a bowl, toss the shrimp with olive oil, paprika, garlic powder, salt, and pepper until evenly coated.

3. Place the seasoned shrimp on a preheated grill pan and cook for about 2-3 minutes per side until they turn pink and are cooked through. Remove from the pan.

4. Assemble the lettuce wraps by laying the lettuce leaves on a plate or serving platter.

5. In a separate bowl, combine the diced tomatoes, onions, fresh cilantro, and lime juice. Mix well to combine.

6. Take a lettuce leaf and spoon a portion of the diced tomato mixture onto it.

7. Top with a few grilled shrimp.

8. Optional: Add sliced avocado, diced red onion, or a drizzle of hot sauce for extra flavor and texture.

9. Repeat the process with the remaining lettuce leaves and ingredients.

10. Serve the grilled shrimp lettuce wraps immediately and enjoy this refreshing and light dish.

Tip: Feel free to adjust the seasonings and toppings according to your taste preferences. These lettuce wraps make for a delicious appetizer or a light and healthy meal option.

Nutrition:

Makes 8 wraps | Per Serving: 84 calories, 3.6g fat, 2.8g carbohydrates, .9g sugar, .5g fiber, 11g protein

Delicious Tumeric-Spiced Lettuce Wraps

Tumeric Spiced Lettuce Wrap Recipe - Stonehenge Health

Ingredients:

• 1 pound ground turkey (or any protein of your choice)

• 1 tablespoon olive oil

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 teaspoon turmeric powder

• 1/2 teaspoon ground cumin

• 1/2 teaspoon ground coriander

• 1/4 teaspoon paprika

• Salt and pepper, to taste

• 1/2 cup diced tomatoes

• 1/4 cup chopped fresh cilantro

• Juice of 1/2 lime

• Lettuce leaves (such as Bibb or Romaine)

• Optional toppings: sliced avocado, shredded carrots, sliced cucumber

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the diced onion and minced garlic, and sauté until the onion becomes translucent and fragrant.

2. Add the ground turkey to the skillet, breaking it up with a spoon. Cook until the turkey is browned and cooked through.

3. Stir in the turmeric powder, cumin, coriander, paprika, salt, and pepper. Cook for another 1-2 minutes to allow the spices to release their flavors.

4. Add the diced tomatoes and cook for an additional 2-3 minutes, until the tomatoes are heated through.

5. Remove the skillet from the heat and stir in the fresh cilantro and lime juice.

6. Spoon the turmeric-spiced turkey mixture onto lettuce leaves, creating lettuce wraps.

7. Top with your desired optional toppings, such as sliced avocado, shredded carrots, and sliced mushrooms.

8. Serve immediately and enjoy the vibrant flavors of these turmeric-spiced lettuce wraps.

Note: Feel free to customize the recipe by adding other vegetables or sauces of your choice to the lettuce wraps. Get creative and make it your own!

Nutrition:

Makes 8 wraps | Per Serving: 134 calories, 8.1g fat, 1.8g carbohydrates, .7g sugar, .5g fiber, 15.8g protein

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.