Healthy Lasagna Recipe

Lasagna is an all-time American favorite, but with greasy meat and 3 different kinds of cheese, the calorie count on this tasty dish can add up quick. Here is a fun, yet healthy lasagna recipe with a few simple substitutions to make it just as tasty, but a lot better for you!

Serves 8 people
Makes great leftovers!

Ingredients:

  • 4oz of Lasagna Noodles (Whole wheat if you can find it)
  • 1.5 lbs. of ground turkey or extra lean ground beef
  • 1 large onion, chopped
  • 2 cloves of garlic, minced
  • 1/3 cup of each zucchini, eggplant, & mushrooms
  • 1 teaspoon oregano leaves
  • Dash of pepper
  • 1 jar (320z) of your favorite spaghetti sauce ( I use Prego)
  • 1 cup of sliced black olives
  • 1 (16oz) container of  FAT FREE ricotta cheese (I use Precious)
  • 1 egg, beaten
  • ½ lb. of Mozzarella cheese
  • 1 cup grated parmesan cheese

Directions:

Boil your lasagna noodles and cook the ground turkey in a large 12″ pan. Add the onion and garlic to the turkey & let simmer. Cook veggies on medium heat in light olive oil for about 6-7 minutes. Drain noodles when they are completely cooked. Add Seasonings, spaghetti,  black olives, and other veggies to the meat and cover. Simmer for 15minutes, letting the flavors mix.  In a small bowl, combine the ricotta cheese with egg, and beat together. Preheat oven to 375oF.  On the bottom of a 13X 9 baking pan, layer with meat/sauce mixture. Then add 1/3 the lasagna, 1/3 the Ricotta/egg, 1/3 mozzarella, and 1/3 the parmesan. Repeat layering until ingredients are all used. Cover the baking dish and bake for 20 minutes. Uncover the dish and bake an additional 20 minutes.  Let the dish cool before serving this scrumptious meal!

Happy Eating!

~Healthy Girl

What do you think of this lasagna recipe? Comment below.

Banana Hazelnut Muffins: A Healthy Muffin Recipe

If you love muffins like I do…you are going to love this healthy muffin recipe!

Nuts

As you may have gathered from my blog…I love to find easy ways to enjoy being healthy. This is a recipe I invented myself to make eating healthy still taste good! These muffins are packed full of fiber, low in sugar, and are full of flavor! Try for yourself, then modify to your desires!

Makes: 18 muffins

prep time:10 minutes

Cook Time : 25 minutes

 

Ingredients:

  • 1  cup of whole wheat flour
  • 1 cup white flour
  • Banana muffin
  • 1/2 cup of flax seed
  • 1 pinch of salt
  • 4 overripe bananas
  • 3/4 cup of brown sugar
  • 2 eggs
  • 1/2 cup of apple sauce
  • 1/4 cup of butter (you can replace this with another 1/4 cup of applesauce like I do, but I warn your muffins will be a bit dry and less cohesive, yet still just as tasty!)
  • 1 teaspoon vanilla extract
  • 1 tsp of baking soda
  • 1/2 cup of chopped hazelnuts (You can add any nuts that you desire here, walnuts and pecans work especially well)
  • Spices to your liking (I love to add plenty of cinnamon and nutmeg, but just use what you like and have on hand)

Paper cups

Directions:
Preheat oven to 375 degrees  and fill two muffin tins with cupcake liners or fat free non stick spray.

In a large bowl, combine the  flour, flax seed, baking soda, and salt; then set them aside. Mash 2 of the bananas with a fork in a small bowl so they still have a bit of texture. With an electric mixer or really determined arms, whip the remaining bananas with the brown sugar together like you mean business,until it creates a dark soupy mixture. Add the applesauce, butter, eggs, vanilla, and spices, and beat well. Pour the mashed bananas and the banana puree mixture in with the dry ingredients set aside earlier. Add nuts. Spoon the batter into the muffin tins to fill them about 3/4 full. Rap the pan on the counter a few time to let any air bubbles escape, and put them in the oven.

Bake until a fork stuck in the muffins comes out clean, about 25 minutes. Let them cool for a few minutes before turning the muffins out. Enjoy!

Have you tried a similar recipe? How did it turn out for you? Comment below and let me know!
~Healthy Girl

Top Ten Most Stressful Life Events

  Top 10 Most Stressful Occurrences for Americans:

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  1. Spouse Death  

  2. Divorce

  3. Marriage Separation

  4. Jail term

  5. Death of a loved one

  6. Injury or illness

  7. Marriage

  8. Job loss

  9. Pregnancy

  10. Retirement/Change of financial status

Studies show that stress comes from four main areas:

1. Environnment- Our physical surroundings such as an unsafe neighborhood

2. Relationships- With friends, family, and partners

3. Work- Job dissatisfaction, overworking, insufficient pay, conflicts with boss/coworkers

4. Social- Poverty, discrimination, harassment, unemployment, isolation

 

Some of the stress-related symptoms  described in my previous post can get worse or become chronic conditions if stress is repetitive or persistent. This is because the body continues to secrete stress hormones, and blood pressure remains at a higher level.

Effects the body might experience are:

 

  • Chronic headache

  • Exacerbation on allergies/asthma

  • Substance Abuse

  • Weight Loss/gain

  • Decreased sex drive

  • Irritable bowel syndrome exacerbation

  • Anxiety disorder

  • High blood pressure

  • Increased stroke risk

  • Increased heart attack risk

  • exacerbation of chronic diseases

To learn more about the effects stress has on your body, check out my other article:

 

Some Great Tips For Fighting Stress:

 

ID-1002539311. Get plenty of rest. Make a point to get the amount of sleep that makes you feel the most rested. If you have trouble getting to sleep, natural remedies such as Luna, a natural sleep aid with chamomile, valarian, and melatonin may be helpful. You can find it here.

LUNA – #1 Natural Sleep Aid on Amazon – Herbal, Non-Habit Forming Sleeping Pill (Made with Valerian, Chamomile, Passionflower, Lemon Balm, Melatonin & More!) – IntraNaturals Lifetime Guarantee

 

2. Get organized- Clutter can create an immense amount of stress for even the most calm hearted. I like this book by Marie Kondo called “The life changing magic of tidying Up”. It’s a book about Japanese style de cluttering.

3. Eat better. Healthier foods can reduce brain chemical imbalances. Try to get the recommended amounts of veggies in your diet, which is roughly 2 1/2 cups to 3 cups of vegetables a day. 

4. Get some exercise. It has been well documented that cardio and aerobic exercise both reduce stress. Yoga and Pilates have powerful benefits as well. You can also check out my article on weight training for women.

 

5. Take breaks. Getting your work done is important but at least a 15 minute break between 90 minute sessions can be very beneficial, and increase your efficiency. During these breaks do something completely different and relaxing to you. Facebook scroll, practice deep breathing, rest your eyes, do something you can easily pull of out of and not get too distracted with.

 

6. Talk. Make sure you have someone you can talk to about the stressers in your life. Whether it be a friend, spouse, or relative, make sure you have a go to person that you feel you can confide in and connect with. Allow each other to blow off steam in a casual setting. Then focus on the positives of the day/moment.

 

7. Some people have found Scott Summon’s program Primal Stress to be particularly helpful. It is a program that focuses on your body and exercise and stress relief techniques.

 

~HealthyGirl