Quick and Healthy Dishes: Cucumber Nachos

Continuing with our belief that nutritious food can be both tasty and prepared quickly, this is a recipe that can be made for parties, as an afternoon snack, or as a side to accompany a main dish.

Do you love the taste of nachos, but hate the guilt that comes with eating them?  Why not try swapping out the high-calorie tortilla chip for a lower calorie food, like cucumber?

Yes, cucumber.

Though they are not known to hold much nutritional value themselves (a little vitamin C and vitamin A), because of their fiber content, they are a very filling food.  Cucumbers will also provide a little bit of the "crunch" that we have become accustomed to when eating nachos.

What you decide to top your Cucumber Nachos with is completely up to you.  In this recipe, we are using some low-fat shredded cheese and a fresh, organic salsa.

Salsa, shredded cheese, and cucumber -- three simple ingredients.

Tomato-based salsas are typically low in calories and high in antioxidants like lycopene. Red onions, which have been found to regulate blood sugar and insulin levels, as well as jalapenos, which have been known to boost metabolism, are both great salsa ingredients.

Cucumber Nachos

Ingredients:  

• 1 medium cucumber
• 1/2 cup of shredded cheese
• 1/2 cup of salsa 

Directions:

Wash and slice the cucumber. Place cucumber slices on a paper towel to absorb any extra moisture. Move the cucumber slices to a baking tray. Lightly sprinkle each cucumber slice with the shredded cheese. Add salsa to each slice. Top cucumber slices with remaining shredded cheese. Bake for about 5 minutes at 350 degrees or until the cheese is melted.  

Cheese and salsa layered on the cucumber slices before baking. 

Tasty Cucumber Nachos prepared in less than 10 minutes. 

Always consult your physician before making any changes to your health regime including diet, exercise and supplements.  

Quick and Healthy Dishes: Two Beans and Stewed Tomatoes

It is possible to prepare food at home that is quick and healthy...and tasty, too.  Preparing your own food at home is a good way to monitor the nutrients and calories that you consume.

Beans are known to be a heart healthy food, can reduce the risk of certain cancers, can help maintain blood sugar levels, and assist in weight management ("Beans for a Healthy Heart").  Beans are not a low-calorie food, but they are low in fat, and they are high in protein and fiber.  Combined with other ingredients, beans make an excellent main or side dish.

You may already be aware that beans come dried and in cans.  When time is of the essence, using canned beans is a quicker option.  This recipe calls for two types of canned beans and can be prepared in under 5 minutes.

Two Beans and Stewed Tomatoes 

Ingredients:

• 1 can of black beans (or 1 cup of soaked dry beans)
• 1 can of black eyed peas (or 1 cup of soaked dry beans)
• 1 can of stewed tomatoes (or 4 large tomatoes, chopped)
• garlic powder - as desired

Directions:
Combine the drained beans into a medium sauce pan.  Add the tomatoes, making sure to add all of the liquid from the tomatoes.  Stir ingredients together.  Sprinkle garlic powder as desired and continue to stir ingredients.  Let simmer over medium heat until beans and tomatoes are warmed all the way through.  Serve warm.  

Two Beans and Stewed Tomatoes -- prepared in less than 5 minutes.  

Your journey is our journey.

~Country Life Nutrition 

Always consult your physician before making any changes to your health regime including diet, exercise, and supplements.

Sources:
"Beans for a Healthy Heart." US Dry Bean Council. US Dry Bean Council, n.d. Web. 25 Mar. 2014. <http://www.usdrybeans.com/nutrition/health-benefits-of-beans/>.

Skerrett, Patrick J. "Recipe for Health: Cheap, Nutritious Beans." Harvard Health Blog. Harvard Medical School, 30 Nov. 2012. Web. 25 Mar. 2014. <http://www.health.harvard.edu/blog/recipe-for-health-cheap-nutritious-beans-201211305612>.