Fit ‘n’ Healthy: Winter Wellness Recipes

A few issues ago I gave out a “clean” beef stew recipe. It went over very well and some of you have requested a few more healthy recipes to get you through the holidays, so here you go … a full day of clean eating recipes to get you through.


My favourite homemade stovetop granola takes just five minutes to make.

Now, honestly, I just look in my pantry and see what seeds, nuts, flakes and dried fruit I have available and then throw it all in a non-stick fry pan. But I will try to break down a common combination for you.


½ cup raw whole oats

½ cup raw barley flakes

¼ cup dried cranberries

¼ cup raisins

½ cup raw almonds (or slivered)

½ cup flax seeds

? cup unsweetened coconut


Add each ingredient one at a time until heated, but not burnt.

Add the coconut at the end as it can burn quickly.

Serve one-half cup of mixture, plain, with one-half cup plain yogurt or one-half cup skim milk.

Lunch (courtesy of

My new love, since my trip to L.A. last summer, is edamame. This stuff is delicious. Try it in this salad. Yum! Make this salad from leftover cooked salmon or canned salmon. Serve it on a bed of dark, leafy greens or in a whole-wheat pita.

INGREDIENTS:?4 ounces cooked or canned salmon?¼ cup cooked, shelled edamame?2 tablespoons sliced scallions (green onions)?2 tablespoons chopped red bell pepper (optional)?2 tablespoons tofu or homemade mayonnaise


Cook the edamame according to package directions until they’re barely done.

Cut the salmon into chunks and mix all the ingredients with two tablespoons of the mayonnaise.

Dinner (courtesy of

Dr. Andrew Weil has some incredibly delicious recipes. This one is his Vegetarian Chili. Don’t be scared off by the “vegetarian” part. Feel free to add some game meat to this recipe.

INGREDIENTS:?7½ cups cooked beans such as pintos, anasazi, adzuki or kidney (roughly four 15-ounce cans or 1 pound of dried beans, cooked)?2 tablespoons quality extra-virgin olive oil?2 large onions, diced?1 dried or canned chipotle pepper?1 tablespoon mild red New Mexican chile powder, or to taste?1 tablespoon dried whole oregano?1 tablespoon ground cumin?½ teaspoon allspice?1 large can (28 ounces) crushed tomatoes, undrained?5 cloves garlic, mashed?Salt and pepper, to taste

GARNISHES:?Chopped raw onion?Chopped tomato?Shredded lettuce?Tortillas


Drain the beans in a colander.

Heat the oil in a large Dutch oven or saucepan.

Add the onions and sauté over medium heat until onions are soft and golden.

Crush the chipotle pepper if using dried, or mince if using canned.

Add the chipotle pepper, red chile powder, oregano, cumin and allspice to the onions. Cook for two minutes.

Add the tomatoes and beans. Simmer for 45 minutes, adding liquid if the mixture gets too dry.

Add salt and pepper to taste, and more chili if you want a hotter dish.

Serve in bowls with warm tortillas. Garnish with chopped raw onion, chopped tomato and shredded lettuce.

Don’t forget your snacks in-between your meals: apple and natural peanut butter, a grapefruit, some veggies or grilled chicken breast and hummus.

Hopefully these delicious recipes will help you try some new foods and step out of your nutritional comfort zone. None of them take long to prepare, and all of them taste delicious. Remember to practice portion control.

Feel free to contact me with any concerns or questions. I am listening!

This column is provided by Peak Fitness. Mrs. Lee Randell is an ACE-certified personal trainer. Contact information and past articles are available at Anyone who wants to begin an exercise program should consult their physician first.

This column is provided by Mrs. Lee Randell, independent fitness consultant, who is an ACE certified advanced health and fitness specialist and personal trainer. You can reach her at

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