Many people know that our meal choices affect many different aspects of our health. Sometimes, however, finding time to plan and make a healthy meal can be challenging. That’sTori Faught, M.S., R.D.N., L.D. why Registered Dietitian Nutritionist Tori Faught, M.S., R.D.N., L.D. at the UAB Department of Family and Community Medicine has been featuring simple and healthy meal and snack ideas on the UAB Department of Family and Community Medicine’s Instagram page. 

Smoothies

Want a healthy, low-cost and quick snack or breakfast? Faught says to try a smoothie! Not only are smoothies perfect for a rushed breakfast, but people can also get more nutritional value for the cost out of smoothie ingredients. Smoothies also contain fiber, which is beneficial for both digestion and hunger management, and every macronutrient, which each come with their own benefits.

As an example of a nutritious smoothie, Faught recently showed the department’s Instagram followers how to make one using a recipe from myplate.gov, an initiative from the U.S. Department of Agriculture with a library of healthy recipes. This smoothie took just a few minutes to complete and tasted delicious! Watch Faught make it below:

A post shared by Family & Community Medicine (@uabfcm)

It didn’t just taste good, however. Faught explained why this smoothie had everything it needed to be a nutritious option.

“The key to a good, healthy smoothie is including protein, color (fruit or vegetables), and healthy fats. You get protein from the yogurt and milk, and vitamins, minerals and fiber from the strawberries and banana.” Faught explained.

Faught says that smoothies can help create a diverse diet because of the sheer number of recipe options. She even recommended a few good ingredients to use.

“If you aren’t a fan of vegetables, you can add a handful of spinach to sneak in some greens,” Faught noted. “Nuts or nut butters are heart-healthy fats and can also add additional protein and make you feel full for longer.”

Taco Bowl

Faught also made her own taco bowl recipe, perfect for a healthy family meal. Filled with all kinds of vegetables and lots of chicken, rice and seasoning, Faught said several essential elements of a healthy diet are in this recipe.

“Taco bowls offer so many nutritional benefits. They include protein, fiber, vitamins, minerals, healthy fats, and carbohydrates,” Faught explained.

This recipe calls for 10 ingredients, all of which are typically readily available and low-cost. This recipe serves six people and can be adjusted as desired.

Ingredients:

1 white onion, diced

1 green pepper, chopped

1 (4 ounce) can Great Value diced green chilies, drained

1 (15 ounce) can reduced- or no-sodium Great Value black beans, drained

1 (15 ounce) can Great Value reduced- or no-sodium golden sweet whole kernel corn, drained

1 (14.5 ounce) can low- or no-sodium diced tomatoes, drained

1 (12.5 ounce) Great Value low-sodium canned chunk chicken breast, drained

3 1/2 cups Great Value brown rice, cooked

Taco seasoning (chili pepper, cumin, paprika, garlic powder, salt, pepper), to taste

Olive or canola oil for pan

Directions:

To make this recipe, put oil, onions and green bell pepper into a skillet. Set the skillet on a stove at medium-high heat, and sauté until the onion is translucent. Then, add the canned chicken, green chilies, black beans, corn, and tomatoes to the pan and stir until combined. Cook until the chicken is three-fourths of the way cooked, stirring occasionally. Then, add the taco seasoning and cooked rice to the skillet and mix until combined. Cook until the rice is heated and the chicken has reached an internal temperature of 165 degrees Fahrenheit. Serve hot.

“For additional flavor, try adding some fresh cilantro or lime juice,” Faught recommends. Watch an Instagram Reel of her making this taco bowl here.

 

 

 

View this post on Instagram

 

 

 

A post shared by Family & Community Medicine (@uabfcm)

People who have specific diets or different ingredients in their pantry can also make this recipe, Faught explained.

“This taco bowl recipe is very versatile! You can use fresh, frozen or canned items. It can also be made in a crockpot,” Faught said. “You can also include chicken in a variety of ways whether that is canned, raw or rotisserie. This dish can also be made vegetarian.”

Faught also explained how to cut down on the sodium content of recipes that include canned goods, as shown in this recipe. Although she recommends using sodium-free or reduced-sodium canned goods, she said rinsing and draining as much of the liquid off the canned goods also helps if only typical canned goods are accessible.

Faught recommends this recipe to help parents expose their children to healthy meal-making. “Taco bowls are a great way to get your kids involved. It can be a fun activity for them to ‘build their own bowl.’” Faught said. “It can also be a great education opportunity. You can encourage them to include a variety of toppings and explain their importance. For example, ‘Black beans have protein in them, which helps us build strong muscles. They also have fiber, which helps us stay regular.’”

Healthy Protein Snack

One method of keeping hunger from coming back as quickly is to eat snacks with protein in them, Faught said. Using a recipe from Brittany Mullins at the blog Eating Bird Food, Faught made one example of a food that has protein in it – chia seed pudding. Watch the Instagram Reel about the recipe here:

 

 

 

View this post on Instagram

 

 

 

A post shared by Family & Community Medicine (@uabfcm)

“Chia seeds are very nutritious. They have about 5 grams of protein and 10 grams of fiber per 1 ounce. It is also a great source of potassium, magnesium, calcium and iron,” Faught noted.

Faught also recommended a host of other easy snack ideas full of protein. Here are four simple ones for a variety of diets.

Seasoned Edamame: ½ cup edamame seasoned with olive oil and a sprinkle of sea salt (9 g) *9 g total protein*

Tasty Toast: 1 slice whole grain toast (4 grams) × 2 tablespoons peanut butter (8 grams) × 1 teaspoon honey (0 g) *12 grams total protein*

Berry Good Yogurt: 5 ounces low-fat or fat-free Greek yogurt (12 grams) × ½ cup berries (1 gram) *13 grams total protein*

Wrap and Go: 1 whole grain tortilla (4 grams) × 3 slices deli meat (18 grams) × 2 tablespoons hummus (2 grams) × Sliced bell peppers (1 gram) *25 grams total protein*

For more healthy recipe ideas, be sure to follow the department on Instagram. For those who need more help building a dietary plan, call 205-934-9700 to schedule an appointment at UAB Hosptial-Highlands.