Healthy Living Recipes

Hospitals & Locations > TriHealth Fitness & Health Pavilion

Overnight Oats

A great no-cook option for busy mornings. Change it up with different fruits, toppings, milk, and yogurts.

Serves: 1
Ingredients:
½ c rolled oats
½ c unsweetened vanilla almond milk (or milk of your choice)
¼ c frozen wild blueberries
¼ c low sugar vanilla greek yogurt
Optional toppings: 2 tbsp chopped nuts, 1-2 tbsp ground flax, hemp hearts, or chia seeds, ground cinnamon

Instructions:

  1. Combine all ingredients in a mason jar, Tupperware, or bowl and cover with a lid or plastic wrap.
  2. Stir until well mixed.
  3. Store in fridge for a minim of 4 hours, maximum of 4 days.
  4. Add additional toppings and more milk if desired. Enjoy

Approximate Nutrition Facts:
Calories 230, Protein 10 g, Fat 5 g, Carb 35 g, Fiber 6 g

Mocha PB Berry Smoothie

Struggling to get in more than just your coffee in the morning? A great on the go breakfast packed with fiber and protein, or a way to increase your intake of fruit and vegetables when you are reaching for your afternoon pick-me-up cup of joe!

Serves:1
Ingredients:
1/2 c frozen wild blueberries
1/2 c frozen raspberries
1 cup coffee (room temperature or cold…I use whatever is left in the pot from the morning)
1 scoop chocolate protein powder
1/4 c oats
1 Tbsp PB2 or PBFit
4 ice cubes (to thicken if desired)
1-2 handfuls spinach

Instructions:
Combine all ingredients in blender. Mix until desired consistency is reached. Enjoy!

Raw Chocolate Brownies

Kale Salad

Mediterranean Salmon

Corn Bean Salsa

Sweet Potatoes

Kale Apple Almond Salad, serves 3-4 

  • large head of kale
  • 1-2 red apples (try honeycrips or really crisp/sweet ones!)
  • 1/2 c salted/unsalted almonds (or mixed nuts)
  • 1 tsp maple syrup (or honey)
  • 2 Tbsp craisins (or raisins, dates, or any dried fruit)
  • drizzle of: olive oil and balsamic vinegar
  • salt/pepper to taste
  • optional: avocado, sliced

    DIRECTIONS:
  1. Start by washing your kale and apples well. Strip away the long stems on the kale and put all the washed leaves in a large bowl. Transfer the leaves to a large cutting board and roughly chop. Then add the leaves back to the bowl.
  2. Massage the kale. Drizzle kale leaves in olive oil (about 1 Tbsp), sprinkle a pinch of salt on top and start squeezing and scrunching leaves between your hands. After 1 minute or so, the kale will start to wilt slightly and become less tough/fibrous. 
  3. Drizzle honey or maple syrup and balsamic vinegar to the bowl and toss to combine.
  4. Add the apple, almonds and dried fruit (optional to add avocado). Serve!

This salad also goes great with grilled chicken, salmon, chicken tenders, quinoa or chickpeas as well!

Slow Cooker Pineapple Chicken

2 lb. chicken breast
1 (20 oz.) can pineapple chunks in 100% juice
1 can salsa
3 medium zucchini, diced

1. Place the chicken breasts in the bottom of the slow cooker and cover them with the salsa.
2. Cook on high for 4 hours or low for 6 hours, or until easily shredded. Shred the chicken.
3. Add the pineapple with ⅔ cup of the canned juice, and the zucchini to the slow cooker and cook for an additional 30 minutes to 1 hour, or until the zucchini is soft.
Serve on whole wheat tortilla or on romaine lettuce 
 

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