Healthy Food Archives - StonehengeHealth.com

December 20, 2023

Festive Flavors in a Flash: 3 Holiday Recipes in under 30 Minutes

Amidst the hustle and bustle of the holiday season, when time is a precious commodity, the assurance that you can create delightful and festive dishes in under 30 minutes is truly comforting. During this busy time of year, compromising on taste or the festive spirit is simply not an option.

Whether you’re whipping up Christmas recipes or preparing a quick and health-conscious holiday feast, these recipes guarantee both convenience and satisfaction. After all, relishing wholesome and flavorful dishes should never be a compromise, especially during the most hectic time of the year.

Here’s to quick, festive, and health-conscious holiday cooking!

Air Fryer Lemon Garlic Shrimp Scampi

Experience the convenience of our Air Fryer Lemon Garlic Shrimp Scampi—where succulent shrimp is infused with a burst of garlic and lemon flavors, creating a simple yet gourmet delight in under 30 minutes. This recipe proves that even during the busiest time of the year, you can savor delicious dishes without compromising on time or taste. Let the enticing aroma of this dish enhance your festive celebrations, showcasing that simplicity is the key to a joyful and flavorful holiday season.

Ingredients:

– 1 pound large shrimp, peeled and deveined

– 3 tablespoons melted butter

– 3 cloves garlic, minced

– Zest of 1 lemon

– 2 tablespoons lemon juice

– 1 tablespoon chopped fresh parsley

– Salt and pepper to taste

Instructions:

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

2. In a bowl, combine melted butter, minced garlic, lemon zest, lemon juice, chopped parsley, salt, and pepper.

3. Add the shrimp to the bowl and toss to coat evenly.

4. Place the shrimp in the air fryer basket in a single layer.

5. Air fry for 6-8 minutes, shaking the basket halfway through, until the shrimp are opaque and cooked through.

6. Serve hot, and you can drizzle any remaining sauce over the shrimp.

Nutrition:

Serves: 4 | Serving Size: 9 shrimp: 270 calories, 16g fat, 5g carbohydrates, 1g sugars, 1g fiber, 23g protein

Egg Basket Benedict

Start your Christmas morning with these charming Egg Basket Benedicts—a simple and quick breakfast recipe that brings a touch of high-end brunch to your table. While you happily unwrap presents, let the oven handle the cooking, filling your kitchen with delightful aromas. Enjoy the festive fun happening around you, all without the hassle of standing over the stove.

Ingredients:

– 1 sheet frozen puff pastry, thawed

– 12 large eggs

– 6 slices Canadian bacon, finely chopped

– 1 envelope hollandaise sauce mix

Directions:

1. Preheat oven to 400°.

2. On a lightly floured surface, unfold puff pastry.

3. Roll into a 16×12-in. rectangle; cut into twelve 4-in. squares.

4. Place in greased cupcake pan – without pressing gently onto bottoms and up sides, allowing corners to point up.

5. Break and slip an egg into center of each pastry cup; sprinkle with Canadian bacon.

6. Bake until pastry is golden brown, egg whites are completely set, and yolks begin to thicken but are not hard, 10-12 minutes.

7. Prepare hollandaise sauce according to package directions.

8. Remove pastry cups to wire racks.

9. Serve warm with hollandaise sauce.

Nutrition:

Serves: 6 | Serving Size: 1 pastry cup, 1 tablespoon sauce: 237 calories, 15g fat, 14g carbohydrate, 1g sugars, 2g fiber, 10g protein.

Classic Deviled Eggs

Elevate your holiday potluck contribution with the timeless appeal of Classic Deviled Eggs—a simple yet crowd-pleasing recipe that seamlessly combines nostalgia and flavor. These creamy and seasoned deviled eggs are the perfect addition to any festive gathering, ensuring a burst of homemade goodness without the fuss

Ingredients:

– 12 hard-boiled eggs, peeled and halved

– 1/4 cup mayonnaise

– 2 teaspoons Dijon mustard

– 1 tablespoon white vinegar

– Salt and pepper to taste

– Paprika for garnish

– Chopped chives for garnish

Instructions:

1. Carefully scoop out the egg yolks into a bowl and mash them with a fork.

2. Add mayonnaise, Dijon mustard, white vinegar, salt, and pepper to the mashed yolks. 4. Mix until smooth.

5. Spoon or pipe the yolk mixture back into the egg white halves.

6. Sprinkle it with paprika and chopped chives for garnish.

7. Arrange on a serving platter and refrigerate until ready to serve at the potluck.

Nutrition:

Serves: 6 | Serving Size: 2 Deviled Eggs | Per Serving: 135 Calories, 12g Fat, 1g Carbohydrates, 1g Sugar, 0g Fiber, 7g Protein

Festive & Focused

Eggs are a beloved ingredient in our kitchen, not only for their versatility, but also for their rich choline content. Choline serves as the building block for the neurotransmitter acetylcholine. This crucial neurotransmitter not only commands your muscles to move and flex but also instructs your brain’s hippocampus to store memories. Acetylcholine is fundamentally involved in attention, learning, and memory functions.

One of the most straightforward and effective ways to get more choline in your diet is through a high-quality brain health supplement like Stonehenge Health’s Dynamic Brain. This supplement not only offers choline but also includes Bacopa Extract, Phosphatidylserine, and 37 other ingredients that support brain health, including essential B vitamins.

By incorporating Dynamic Brain into your routine, you’re investing in your brain health, enabling you to fully enjoy every holiday moment.*

* 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.

August 18, 2023August 19, 2023

Top 7 Smooth Move Tips for Bathroom Regularity

While it may be a topic that makes some blush, bathroom regularity is essential for both health and happiness. It’s like having your favorite song on repeat, keeping your digestive system in a healthy rhythm. Miss a step, and you could be dealing with discomfort, bloating, and other pesky gut issues.

Fortunately, there are practical strategies to help you hit the high notes of bathroom regularity. Let’s dive into eight evidence-based tips that can help you orchestrate more consistent bowel movements.

How to Have Regular Bowel Movements

1). Get Enough Hydration & Fiber

woman smiling eating vegetables and drinking cup of water

First off, hydration is key. Think of your body as a well-oiled machine with water as the premium oil that keeps everything running smoothly. Aim for 8-10 glasses of liquid daily to add groove to your move.

Liquids soften the stool and make the journey through the digestive tract feel more like a waterslide than a rocky road.

Secondly, let’s talk about insoluble fiber, the kind of fiber that adds bulk to your stool and helps food pass through your body. Make wheat bran, cauliflower, almonds, flaxseeds, and beans your new best friends. But remember, variety is the spice of life. Mix it up with some soluble fibers for a balanced, healthy gut.

2). Regular Meal Timing & Portion Control

man enjoying food at the table with friends

Not only is your body like a well-oiled machine, but it’s also like a finely tuned clock that thrives on routine. Establishing mealtimes and practicing portion control are golden tickets to bathroom regularity.

Overeating and haphazard mealtimes are mischievous twins that cause havoc in your digestive system. Smaller, balanced meals are easier for digestion and ward off those unpleasant surprises.

3). Move Your Body

Turns out, just like the rest of you, your gut loves a good workout. Regular exercise isn’t just a ticket to overall health but also a secret password to bathroom regularity. It’s like giving your intestines a gentle nudge, boosting bowel movements, and warding off constipation.

Whether it’s a brisk walk, a refreshing swim, or a calming yoga session, every bit counts. So, how about weaving in 30 minutes of exercise into your daily routine for that much-needed digestive harmony?

4). Stress Management

Stress can significantly impact digestive health, often leading to irregular bowel movements. High-stress levels can disrupt the digestive system’s normal functioning, causing constipation or diarrhea. Effective stress management techniques such as deep breathing exercises, meditation, yoga, and hobbies can alleviate stress and promote regular bowel movements.

5). Probiotics to the Rescue

Your body is a well-oiled machine… a finely tuned clock… and an exotic garden needing a balance of good bacteria to bloom. This is where probiotics come in. These little helpers can turn the tide in your gut’s favor, promoting smoother digestion and regular bathroom visits.

Probiotics can be found in yogurt, sauerkraut, and kimchi – but if they are not your cup of tea, try a quality probiotic supplement like Stonehenge Health® Dynamic Biotics™ to promote digestive wellness.

6). Avoid Trigger Foods

woman eating fruits and veggies and saying no to fried chicken

Some foods can be sneaky troublemakers, disrupting our digestive harmony and playing havoc with bathroom regularity. The usual suspects:

• Spicy foods

• Greasy or fried foods

• Dairy products (for lactose-intolerant individuals)

• Artificial sweeteners

Another approach is keeping a food diary and noting symptoms to help identify potential trigger foods. Eliminating or minimizing these foods can improve digestion and smooth your bathroom routine.

7). Take Your Time

Think of your bathroom visits as a mini wellness retreat. Listen to your body and give it the time it needs. Regular bathroom routines, ideally post-meals or when the call comes. Remember to unwind on the throne; it helps those pelvic muscles relax.

Consider a bathroom stool to elevate your feet and place your body in a more natural squatting position. Ready to ditch the rush and embrace mindful bathroom breaks for a happier gut?

A Word on Frequency

The frequency of bowel movements can vary widely from person to person, with a typical range of anywhere from three times a day to three times a week being considered normal. It’s important to recognize that individual habits, diet, age, and overall health play a significant role in determining what’s regular for each person.

Rather than focusing solely on a fixed number of times, it’s essential to be attuned to any significant changes in bowel habits, such as sudden increases or decreases in frequency, discomfort, pain, or signs of gastrointestinal distress, which could signal underlying health concerns.

If chronic or severe irregular bowel movements persist despite implementing the above steps, it’s probably time to consult healthcare professionals.

Gastroenterologists can provide personalized advice, conduct necessary tests, and suggest appropriate treatments or dietary modifications based on your needs. Seeking professional guidance can also help identify any underlying medical conditions contributing to irregular bowel movements and ensure comprehensive care.

The Right Probiotic

Stonehenge Health Dynamic Biotics is carefully formulated with a unique blend of probiotics and prebiotics, precisely chosen to help restore balance to your intestinal microbiota. This powerful formula may help regulate your digestive system and ensure smooth, effortless bowel movements by promoting the growth of beneficial bacteria in your gut.

* 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.