copdmeals4u

[copdmeals4u]

Quinoa Black Bean Salad

Adding high-fiber foods and whole grains, like quinoa, can help make breathing easier versus eating refined carbs, such as white bread. Quinoa is a superfood as it’s a good source for high protein, complex carbs, fiber, healthy fats, and vitamins and minerals.

Seves 4-6 Total prep and cook time: 15 minutes.

Ingredients:

1/3 cup quinoa

1 can black beans (15 ounces), rinsed and drained

1 cup of water

4 teaspoons fresh lime juice

1 teaspoon olive oil

1 tablespoon fresh minced cilantro

2 cups diced tomatoes

1 cup diced bell pepper

2 teaspoons minced jalapeno chilies

2 tablespoons minced scallions

¼ teaspoon cumin

salt and black pepper

Directions:

Bring quinoa and water to a boil in a medium saucepan, reduce heat to the low, cover the pan and simmer for 15 minutes or until most of the water has been absorbed/tender. Allow quinoa to cool.

Combine oil, lime juice, cumin, coriander, cilantro and scallions in a large bowl.

Add tomatoes, peppers, chilies, and beans into the same large bowl. Stir.

Add the cooled quinoa to a large bowl. Stir.

Serve cold.

[copdmeals4u]

For a delicious COPD approved meal, try this mouth watering yet nutritious  dish for dinner! This whole wheat spaghetti with lemon kale chicken is packed with all the healthy carbohydrates you need, cause we know you’re burnin’ them quick with all that labored breathing! It’s also low in sodium! Enjoy those yummy nutrients!

Ingredients

4 oz whole wheat spaghetti

1 boneless, skinless chicken breast, cubed

5 tablespoons extra virgin olive oil

2 cloves garlic, minced

¼ teaspoon red pepper flakes

2 cups curly kale, chopped ribs removed

1 lemon lemon zest

1 tablespoon lemon juice

 kosher salt, to taste

ground black pepper, to taste

Preparation

Boil salted water and cook the pasta for 1 minute less than the time indicated on the package. When the pasta is finished cooking, reserve ¼ cup (60 ml) of pasta water.

Meanwhile, heat two tablespoons of olive oil in a cast-iron skillet. Season cubed chicken with salt and pepper, add it to the skillet, and brown it on each side. Once cooked through — about 2 to 4 minutes — remove from skillet and reserve.

Heat remaining three tablespoons of olive oil in skillet and add garlic and red pepper flakes. Cook until fragrant, about 1 minutes.

Add kale, lemon zest, lemon juice, salt, and reserved pasta water. Cook until kale is tender, about 3 minutes.

Add cooked chicken, and pasta. Stir to coat, and serve immediately.

Enjoy!

[copdmeals4u]

Who said you can’t eat good if you have COPD??

There are LOTS of wonderful meals out there just4u! 

For dinner, consider having some healthy vegetables including...

Broccoli

Carrots

Cooked tomatoes

Leafy greens

Sweet potatoes

Winter squash

Brussels sprouts

And the best part is... you could choose how you like your veggies cooked!! (baked, stir fried, or steamed😆)

After you enjoy that delicious veggies and feel like you’re ready for a snack, then all means have... 

Apples

Pears

Citrus fruits

Berries

Cherries

Apricots

Cantaloupe

Watermelon

Grapes

AND make delicious smoothies with any of the ingredients!

https://lunginstitute.com/blog/5-copd-superfoods-add-diet/

[copdmeals4u]

If you don’t want to give up your grilled cheese, here is a meal for you! It still gives you the same satisfaction as grilled cheese but gives you a healthy dose of proteins to promote healing!

1 Cup of Drained and Rinsed Low-Sodium White Beans

2 tsp. of Lemon Juice

1/4 Cup of Part-Skim Ricotta

1 tsp. of Olive Oil

1/2 Clove Garlic, Finely Chopped

1/8 tsp. of Salt (Substitute your Favorite Herb or Spice if you are Watching Sodium Levels)

1/8 tsp. of Pepper

4 Slice of Whole Wheat Bread

8 Tbsp. of Bean Spread

8 Tbsp. of Shredded Part-Skim Mozzarella

Directions:

To make the bean spread place the beans, lemon juice, ricotta, olive oil, garlic, pepper, and salt (or your favorite spice) into a blender and blend until smooth. Next spread 2 tablespoonfuls of the freshly made bean dip on each slice of bread, then divide the cheese evenly between the 4 slices of bread and toast in a toaster oven until the cheese is melted and golden. Any excess bean dip can be stored for up to a week in an airtight container for additional meals.  This recipe will make 2 sandwiches.

Here are the nutrition you’ll be getting from this meal! <3

157 Calories

20g of Carbohydrates

10g of Protein

4.5g of Total Fat

2g of Saturated Fat

4g of Fiber

370mg of Sodium (unless other spices and herbs are used)

https://www.1stclassmed.com/blog/copd-friendly-recipes-for-each-meal-of-the-day

[copdmeals4u]

hi