Month: August 2019

10 Creative Ways to Eat your Probiotic Rich Greek Yogurt

10 No-Cooking-Involved Recipes with Probiotic Rich Greek Yogurt

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10 No-Cooking-Involved Recipes with Probiotic Rich Greek Yogurt
10 No-Cooking-Involved Recipes with Probiotic Rich Greek Yogurt

Before we get to the recipes you may be wanting a quick reminder as to…

Why Should I be Eating Probiotics again?

Probiotics are live good bacteria found in food that promote gut health. Studies are now showing just how crucial gut health is to our overall health and even mood!!!

Probiotics promote gut health and thus may benefit our bodies in a multitude of ways.

Although more studies are needed, research suggests that Probiotics May:

  • Help repair the gut lining
  • Support immune function
  • Have anti-inflammatory properties
  • Reduce the risk of some cancers
  • Decrease the risk of heart disease and stroke
  • Reduce the risk of cognitive decline, Alzheimer’s and Dementia
  • Aid in addiction recovery
  • And for some people, help with mood and even mood disorders like depression, anxiety, and stress!

Say whuuuuh! Talk about being beneficial!

So your next question might just be,

“How Can I Get More Probiotics in My Life?”

Probiotics are found in fermented foods and vegetables like kimchi, sauerkraut, fermented pickles, miso, and Kombucha You can also find probiotics in kefir and yogurt. Snacks fortified with probiotics are now popping up all over the place. This are an option as well, although the above natural sources are usually the best options.

Greek Yogurt: The Versatile Probiotic

One food rich in probiotics that we can easily incorporate into our diets is Greek yogurt.

Many people add fruit to Greek yogurt to make a satisfyingly sweet snack, and I like this option too. However, many times I want something savory vs. sweet. Because I lean towards savory foods, I wanted to come up with ways to creatively use Greek yogurt in recipes. Sounds easy enough, except heating up yogurt, although tasty, can kill the probiotics.

Soooo… I started working on no-cooking-required Greek yogurt recipes. That way I knew the probiotics were safe from dying in the heat! Plus, I don’t have time for complicated recipes anyway. No-cooking-required recipes are fantastic for this time-crunched momma!

After months of experimenting, I came up with 10 no-cooking-involved probiotic rich Greek yogurt recipes (okay… I gave you a bonus recipe so you actually get 11!)

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Chickpea Salad

You wanted more healthy no-cooking-required recipes, so here is one more! This Chickpea Salad is another healthy appetizer or side recipe. Great when you need to make something quick!

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Healthy Chickpea Salad: perfect no cooking required, appetizer or side!
This Healthy Chickpea Salad is super easy! In fact, absolutely no cooking is involved. Great as a healthy appetizer or side!

Serves 4

Ingredients

  • 2 tbs plain Greek yogurt
  • 1 tbsp. lemon juice
  • ½ tsp sea salt
  • ½ tsp black pepper
  • 1 tbs. Cilantro
  • 1 tsp. Garlic, minced
  • 1 tsp. Cayenne Pepper
  • 1 cup celery, thinly sliced
  • 1/2 cup red onions, chopped
  • 1/2 cup cherry tomato halves
  • 1 cup walnuts, chopped
  • 2 tbs. olive oil
  • 1 cup canned chickpeas, drained

To Make

Combine all ingredients. Refrigerate until you are ready to serve. Serve cold.

Related Posts

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Avocado Turkey Sandwich with Greek Yogurt Spread

Healthy Packaged Snack Ideas

Dietitian Approved On-the-Go Snack Ideas

Easy No Bake Protein Energy Balls

The Best Healthy Chicken Salad Ever!

Healthy Jerky Dip

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You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

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Brussels Sprout Salad

Brussels Sprouts are one of my favorite vegetables! You can make so many delicious recipes with them! This particular recipe is always a crowd favorite as a healthy appetizer or healthy side. This Brussels Sprout Salad is super easy to make and required very minimal cooking! In fact, the only time I need the stove is to boil the water used to blanch the Brussels Sprouts.

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This Brussels Sprout Salad is always a crowd favorite as a healthy appetizer or healthy side. It's super easy to make and required very minimal cooking!
This Brussels Sprout Salad is always a crowd favorite as a healthy appetizer or healthy side. It’s super easy to make and required very minimal cooking!

Serves 8

Ingredients

  • 48 Brussels sprouts
  • 1 tbsp. lemon juice
  • 2 green onions, chopped
  • 1/2 tsp sea salt
  • 1 tsp black pepper
  • ½ cup olive oil
  • 1 cup almonds
  • 2 tbsp. balsamic vinegar

To Make

  • On the stove, boil 2 cups of hot water in a medium pot.
  • Place Brussels sprouts in a colander in the sink.
  • Carefully pour the hot water over the Brussels sprouts in the sink.
  • Immediately rinse in Brussels sprouts in cold water.
  • Once the Brussels sprouts have cooled enough to touch, shred the Brussels sprouts using a grater.
  • Now stir all the ingredients together.
  • Refrigerate until you are ready to serve.

Related Posts

Healthy Buffalo Chicken Salad

Zoodle Pasta Salad

Healthy Broccoli Salad

Black Bean Hummus

Avocado Turkey Sandwich with Greek Yogurt Spread

Healthy Packaged Snack Ideas

Dietitian Approved On-the-Go Snack Ideas

Easy No Bake Protein Energy Balls

The Best Healthy Chicken Salad Ever!

Healthy Jerky Dip

Copyright © 2019 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

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Super Simple Guacamole

Oh my goodness! I am in love with Avocados and Guacamole! In fact, my kids know I love avocados so much that they point them out whenever they see them! So of course I had to include a Guacamole recipe in our “No cooking required” healthy recipe series! Like all the recipes on Mindfulness in Faith and Food, this Guacamole is super easy to make!

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I love recipes, like this super simple guacamole, that require no cooking! A delicious source of healthy fats! A perfect healthy and quick appetizer!
I love recipes, like this super simple guacamole, that require no cooking! A delicious source of healthy fats! A perfect healthy and quick appetizer!

Ingredients

  • 3 Avocados (HASS!, Dark and slightly soft)
  • ¼ cup cilantro
  • 1/3 cup red onions
  • 1 tsp. jalapenos, chopped
  • ¼ cup cherry tomatoes, chopped
  • 1 tbsp. lime juice
  • 1/4 tsp sea salt
  • 1/3 tsp black pepper
  • 1/3 tsp garlic, minced                        

To make:

  • Slice the avocados in half.
  • Remove the avocado peel.
  • Mash the avocados until your preferred consistency. (I like a few small lumps in mine)
  • Add the remaining ingredients to the bowl and stir unitl the guacamole is well mixed.

Healthy Chips and Crackers: Perfect for your Guacamole Dip!)

Related Posts

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Healthy Broccoli Salad

Black Bean Hummus

Avocado Turkey Sandwich with Greek Yogurt Spread

Healthy Packaged Snack Ideas

Dietitian Approved On-the-Go Snack Ideas

Easy No Bake Protein Energy Balls

The Best Healthy Chicken Salad Ever!

Healthy Jerky Dip

Copyright © 2019 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

A Bluehost site.

A Healthy on the Classic Turkey Sandwich

Plus Tips on How to Make Deli Meat Sandwiches Healthier

A Healthy Take on the Classic Turkey Sandwich: Easy, no cooking required, healthy lunch idea
A Healthy Take on the Classic Turkey Sandwich: Easy, no cooking required, healthy lunch idea

The Scoop on Heavily Processed Meat

Sometimes you just want a good old fashioned deli sandwich (my favorite is a turkey sandwich), and yet you wish you could eat a healthier version.

After all, luncheon meat is often heavily processed, and limiting processed foods has been shown to promote gut balance; and reduce the risk of Alzheimer’s, dementia, some cancers, and inflammation.

Moreover, heavily processed foods may reduce cognitive focus and attention and immune function.

Highly processed luncheon meats include pepperoni, salami, and bologna, just to name a few.

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Healthier Lunch Meats

One way to make a healthy sandwich is by purchasing fresh chicken or turkey and cooking the meat yourself. But if that is still not going to satisfy your deli meat cravings, then keep reading because many healthier deli meats are currently available. When you are shopping for lunch meat, choose:

  • Organic
  • No Nitrate/Nitrites Added
  • Lower sodium

Best Turkey Deli Meat Brands

Applegate Organics or Trader Joe’s Oven Roasted Turkey Breast are two of my favorite luncheon meats! Organic Prairie is another great company that offers organic deli meats. You can order from Organic Prairie online!

Need some sandwich inspiration?

Below is one of my favorite Deli Meat Sandwiches Recipes!

Classic Turkey Sandwich

Serves 4

Ingredients

  • 8 Nitrate/Nitrite Free Turkey Slices
  • 4 Slice provolone cheese
  • 4 Spinach Leaves
  • 1 Tomato, Sliced
  • 8 slices of whole wheat bread
  • 4 Tbsp. Yogurt spread
  • 4 Tbsp. Italian Dressing
  • 1 tsp Black Pepper

Yogurt Spread Ingredients

Yogurt Spread

  • 1/2 cup yogurt
  • 2 tbsp. garlic, minced
  • 2 tsp black pepper
  • 1 tbs. Extra virgin olive oil

To Make

  • Place four slices of bread side-by-side on a clean surface.
  • Now add two slices of turkey to each piece of bread
  • Next add a slice of tomato to each piece of bread
  • Then add the lettuce leaves
  • Drizzle the lettuce with the Italian dressing
  • Now sprinkle each slice with Black Pepper
  • Spread the yogurt spread onto the other four pieces of bread
  • Place the other pieces of bread on the lettuce leaves with the yogurt spread facing down

Make it a Wrap

You can also make a wrap instead of a sandwich using whole wheat wraps. My favorite wraps are The Ole’ Xtreme Wellness!

Want Your Sandwich Toasted?

  • You can also make a hot sandwich. Simply add the turkey and brie to your bread, and place the bread into the oven set at 375 degrees for 5 minutes. Add the cold ingredients to the bread after the bread has finished toasting.

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Carolina Caviar

Healthy Ranch Dressing

How to Make Homemade Hummus

Copyright © 2019 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

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Healthy Vegetable “Pizza”

Like all the recipes on Mindfulness in Faith and Food, this healthy Vegetable Pizza is super easy to make! In fact, it’s another great recipe from the “No Cooking Required” series!

Why I Love This Recipe

  • Lots of healthy vegetables!
  • Great source of probiotics and Fiber!
  • No Cooking Required!
  • Perfect for parties!

Cold Vegetable Pizza: Lots of healthy vegetables! Great source of probiotics and Fiber! No Cooking Required! Perfect for parties!

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Serves 8-10

Ingredients

To Make

  • Cut each pita bread into 4 triangles
  • Spread Ranch Yogurt Spread onto whole wheat pita
  • Sprinkle chopped vegetables over the bread
  • For best results, cover and refrigerate for an hour

Related Posts

Dietitian Approved On-the-Go Snack Ideas

Easy No Bake Protein Energy Balls

The Best Healthy Chicken Salad Ever!

Healthy Jerky Dip

Carolina Caviar

Copyright © 2019 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

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Salmon Goat Cheese Quesadilla

I love playing around with food and discovering new ways to combine ingredients. Sometimes my new creation doesn’t workout too well…but sometimes it turns out so well that I can’t help but do a little happy dance! Making this Salmon Goat Cheese Quesadilla recipe is one of those times I did the happy dance! Seriously, I was giddy with excitement with how delicious this salmon recipe was! And it was soooo easy! These quesadillas require absolutley no cooking and are done in minutes! Plus this salmon recipe is super healthy and is a great source of Omega-3s!!!!

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Seriously, I was giddy with excitement with how delicious this salmon recipe was! And it was soooo easy! These Salmon Goat Cheese quesadillas require absolutley no cooking and are done in minutes! Plus this salmon recipe is super healthy and is a great source of Omega-3s!!!!
Seriously, I was giddy with excitement with how delicious this salmon recipe was! And it was soooo easy! These Salmon Goat Cheese quesadillas require absolutley no cooking and are done in minutes! Plus this salmon recipe is super healthy and is a great source of Omega-3s!!!!

Serves 4

Ingredients

To Make

In a medium bowl, mix all the ingredients together except the tortilla wrap.

Add the mixture to one half of each tortilla wrap. The fold the other half of the wrap over.

You can eat the wraps cold or you can lightly heat them up for 30 seconds in the microwave.

Serve with extra salsa if you prefer.

Related Posts

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Healthy Jerky Dip

Carolina Caviar

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Copyright © 2019 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

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How to Build a Healthy Trail Mix

I love trail mix! It’s healthy and you can eat it anywhere! Trail mix goes great in a lunch box and is easy to take with you when you travel. Trail mix even makes a fun appetizer at parties! In fact, we had a fun trail mix bar at my daughter’s birthday party one year. The kids and adults loved being able to build their own trail mix.

Now you can build your own too! Pick and choose from the list below to make your own healthy trail mix!

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How to Build a Healthy Trail Mix: Pick and choose from the list to make your own healthy trail mix! Great from lunches, parties, and on-the-go healthy snacks! The perfect sweet and salty snack!
How to Build a Healthy Trail Mix: Pick and choose from the list to make your own healthy trail mix! Great from lunches, parties, and on-the-go healthy snacks! The perfect sweet and salty snack!

Build a trail mix (Pick and Choose):

Add Something Sweet

Add Something Savory

  • Popcorn
  • No Nitrate/Nitrite Added Free-Range Turkey jerky or Grass-fed beef Jerky (My personal favorite is Think Jerky)
  • Almonds
  • Walnuts
  • Cashews
  • Pistachios
  • Peanuts
  • Pumpkin Seeds
  • Roasted Chickpeas
  • Beanfields Nacho Cheese Chips

Related Posts

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Easy No Bake Protein Energy Balls

The Best Healthy Chicken Salad Ever!

Healthy Jerky Dip

Carolina Caviar

Healthy Ranch Dressing

How to Make Homemade Hummus

Copyright © 2019 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

A Bluehost site.

Loaded Creamy Salsa Dip

No Cooking Required!

This mouth-watering salsa dip is super easy AND super healthy!!!! This healthy salsa dip is a hit at parties, and is a fantastic source of probiotics, fiber, and vegetables!

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Delicious, healthy and no-cooking involved! This loaded creamy salsa dip is a huge hit at parties and socials!
Delicious, Healthy and no-cooking involved! This loaded creamy salsa dip is a huge hit at parties and socials!

Serves 8-12

Ingredients

  •  16 oz. jar of salsa
  • 2 cup yogurt
  • 1 can refried beans
  • 1 cup cheese
  • 2 tomatoes, chopped
  • 1 cup shredded lettuce
  • 2 green onions, chopped
  • 1/2 cup black olives (optional)
  • A dollop of guacamole (optional)

To Make:

  • Mix the salsa and yogurt together in a medium bowl.
  • In a medium casserole dish, layer the ingredients in the following order: refied beans, salsa-yogurt mixture, cheese, lettuce, tomato, scallions
  • Top with a dollop of guacamole and olives.
  • For best results, cover and let the dish sit in the fridge for about an hour.

Serve with healthy chips! See healthy chip ideas below!

Healthy Chips and Crackers: Perfect for your Healthy Salsa Dip!)

Related Posts

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Black Bean Hummus

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Dietitian Approved On-the-Go Snack Ideas

Easy No Bake Protein Energy Balls

The Best Healthy Chicken Salad Ever!

Healthy Jerky Dip

Carolina Caviar

Healthy Ranch Dressing

How to Make Homemade Hummus

Copyright © 2019 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

A Bluehost site.

The Ultimate Healthy Salad Toppings List

How to Built the Ultimate Healthy Salad Bar

To make your perfect healthy salad, pick from the toppings list! The possibilities and salad combinations are endless! This toppings list would work great for a salad bar at a party or social as well!

Oh man do I love food (and healthy salads), but with work and kids I don’t have much time for cooking. That is why I write about healthy and EASY ways to get food on the table. At home, I do this in a few ways:

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  1. I make a month of freezer meals in one day! For real! I cook once a month, and I am done. During the week I can just throw my freezer meals in the crockpot or microwave and I am done! I wrote a book on how to efficiently shop and cook once a month, and let me tell you the recipes are delicious!
  2. I love to buy HEALTHY packaged on-the-go foods, and I am kind of obsessed with finding healthy packaged snack ideas in a sea of processed-empty-calorie snacks. In fact, it is part of my job as owner of a healthy mindful vending company called Mindful Vending. Mindful Vending is a dietitian (that’s me : ) ) owned and operated vending company!
  3. Along with making freezer meals and healthy on-the-go products, I also like to make absolutley no-cooking-involved meals. A salad is one of those no-cook meals I love to make a salad. I love that you can have such variety with salads. No one salad has to be just alike. Use this ultimate list of salad toppings to make a completely new salad every night!

Build your Perfect Salad

To make your perfect healthy salad, pick from the toppings list below! The possibilities and salad combinations are endless! This toppings list would work great for a salad bar at a party or social as well! I did a healthy salad bar a friends baby shower, and it was a huge hit!

To make your perfect healthy salad, pick from the salad toppings list! The possibilities and salad combinations are endless! This toppings list would work great for a salad bar at a party or social as well!

Start with a Base (Pick one or more ingredients)

  • Lettuce
  • Spinach
  • Kale

Add a Protein (pick 1 or more):

  • Nuts: Almonds, Walnuts, Cashews, Mixed Nuts, Pistaccios
  • Seeds: Sunflower, Pumpkin
  • Chickpeas
  • Boiled Eggs
  • Black Beans
  • Canned Chicken (I like the Wild Planet Organic Roasted Chicken)

Add Vegetables (pick one or more)

  • Blanched Asparagus (Place Asparagus in a colander in the sink. Meanwhile boil water on the stove. Then carefully pour the hot water over the vegetables in the colander.)
  • Broccoli
  • Cauliflower
  • Tomato slices
  • Cherry Tomatoes
  • Mushrooms
  • Carrots
  • Cucumber
  • Tomato
  • Corn
  • Blanched Zucchini
  • Blanched Squash
  • Onion
  • Peppers
  • Roasted Red Peppers
  • Olives
  • Red Cabbage
  • Avocado Slices

If You Want Something Sweet Add a Little Fruit

  • Blueberries
  • Grapes
  • Strawberries
  • Raspberries

Add Something Unique

Dressing (Pick One):

Related Posts

Healthy Buffalo Chicken Salad

Healthy Zoodle Pasta Salad

Healthy Broccoli Salad

Black Bean Hummus

Avocado Turkey Sandwich with Greek Yogurt Spread

Healthy Packaged Snack Ideas

Dietitian Approved On-the-Go Snack Ideas

Easy No Bake Protein Energy Balls

The Best Healthy Chicken Salad Ever!

Healthy Jerky Dip

Carolina Caviar

Healthy Ranch Dressing

How to Make Homemade Hummus

Copyright © 2019 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

A Bluehost site.

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