Peruvian-Style Roasted Chicken

1 whole chicken (no more than 4 pounds)

2 quarts cold water

½ cup kosher salt

Marinade

4 cloves garlic, chopped

2 teaspoons kosher salt

2 tablespoons smoked paprika

1 tablespoon ground cumin

1 ½ teaspoons freshly ground black pepper

1 tablespoon ají amarillo paste

2 teaspoons huacatay paste

1 lime, juiced

2 tablespoons extra virgin olive oil

Instructions: Remove and discard the fat just inside the neck and body cavities of the chicken as well as the giblets.

In a large mixing bowl or stockpot, stir the salt and water until the salt is dissolved. Submerge the chicken in the brine. Cover and refrigerate at least 6 or up to 24 hours. Drain the chicken, rinse under cold running water, and pat dry with paper towels.

Make the marinade by placing the chopped garlic and salt in a mortar, and using a pestle, pound until a paste forms. Work in the paprika, cumin, pepper, ají amarillo paste, huacatay paste, lime juice and olive oil. (This can also be done in a food processor.)

Place the chicken on a rimmed baking sheet. Coat the chicken all over with the marinade, using your fingers to work some of it under the skin. (Food-safe gloves are a good idea here.) Fold the wing tips behind the back, and tie the legs together with butcher’s string.

Set up the grill for indirect grilling by placing a strip of drip pans down the middle of the grill. Heat the grill to medium-high with the charcoal applied on each side of the open center strip. When ready to cook, place the chicken on an elevated rack centered over the drip pan and close the lid.

Grill the chicken until the skin is golden brown and crisp and the meat is cooked through, about 1 to 1 1/4 hours, rotating every 15 minutes, until a meat thermometer inserted into the thickest part of the thigh reads at least 170 degrees. Carefully remove the bird and let it rest, uncovered, for 10 minutes.

Makes 4 servings

Per serving: 705 calories, 26 g fat, (6 g saturated fat), 203 mg cholesterol, 896 mg sodium, 5 g carbohydrates, 2 g dietary fiber, 1 g sugar, 80 g protein

Quick and tasty dinner recipes for nurses on the go

What nurse doesn't appreciate a home-cooked dinner? It's the ultimate in stress relief and a mighty weapon in the war against fast-food meals. When you're faced with meal prep after a 12-hour shift, though, all those benefits can fade from mind.

» RELATED: 5 smart, packable meal ideas for nurses

It can even be difficult to get out the sheet pan instead of your hiking boots or the television remote on your day off. But some nurses do just that. They're not bragging or superior about it, but they do cook delicious dinners on a regular basis. And like all good nurses, they're willing to share their methods, from must-have ingredients to overcoming boredom and fast-food temptation. Because what good is a fabulous recipe if you aren't motivated to cook?

Here are four recipes from nursing colleagues at different stages of their cooking game, along with some tips for always being 20 minutes from a home-cooked meal when you walk through the door. Maybe tonight's the night you'll quit scarfing down half a bag of chips with salsa and calling it dinner...

» RELATED: Stressed? 6 quick things nurses can eat or drink for stress relief

Easy Chicken Rice Casserole

Hunter Stanford is a former ER Tech and recently earned his bachelor's of nursing from the University of North Florida. He knows how fast a student's food budget disappears. He's also always been dedicated to eating delicious stuff -- a habit formed growing up in a house with a dad who's a chef and culinary instructor. He loves this recipe from Delish.

"It's ideal for a student because it's a simple mix-and-go that doesn't dirty any extra dishes with pesky prep," he says. "Gather it all in the pan and toss it in the oven. I add chopped celery to give it some crunch, but you can add any vegetable you want for color or texture. The simplicity of the casserole allows for some wiggle room to help clear out anything going bad in your veggie bin."

Extra-virgin olive oil, for baking dish

2 cups white rice

1 large onion, chopped

2 cups low-sodium chicken broth

2 (10.5 ounces each) cans cream of mushroom soup

Kosher salt

Freshly ground black pepper

3 large bone-in, skin-on chicken thighs

2 tablespoons butter, melted

2 teaspoons fresh thyme

1 clove garlic, finely minced

1 tablespoon freshly chopped parsley, for garnish

Preheat oven to 350 degrees Fahrenheit and grease a 9- by 13-inch baking dish with oil. Add rice, onion, broth, and soup and stir until combined. Season with salt and pepper.

Place chicken thighs in rice mixture and brush with melted butter. Sprinkle with thyme and garlic, and season with salt and pepper.

Cover dish with foil and bake for 1 hour. Uncover and bake 30 minutes more, until rice is cooked and chicken is golden. Garnish with parsley before serving.

Taco Spaghetti Squash Boats

Gwinnett Medical Center-Duluth ICU nurse Rita Pincumbe is an empty nester, but she still helps care for grandchildren who live nearby a day a week, so she looks for kid-friendly meals that adults will enjoy, too. She also puts a premium on good nutrition, since she runs 4 miles five mornings a week to train for marathons. This dinner recipe slightly tweaked from the Well Plated by Erin blog checks all those boxes, and it's simple to prepare.

For the squash:

3 medium spaghetti squash — about 2 pounds each

3 teaspoons extra-virgin olive oil

1 1/2 teaspoons kosher salt

3/4 teaspoons ground black pepper

For the filling:

2 teaspoons extra-virgin olive oil

1 pound ground turkey or beef, at least 90% lean

1 onion, chopped

1 red bell pepper, cored and chopped

1 1/2 tablespoons ground chili powder

2 teaspoons garlic powder

2 teaspoons smoked paprika

1/2 tablespoon ground cumin

1/2 teaspoon kosher salt

1/2 teaspoon black pepper

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

1 can fire-roasted diced tomatoes in their juices (14 ounces)

3/4 cup freshly grated sharp cheddar, divided

Slice squash in halves and scoop out the seeds. Drizzle the fleshy sides with a half teaspoon of olive oil, season and place in a rimmed baking sheet with two tablespoons of water in the bottom. Bake 40-45 minutes at 400 degrees F. Set aside to cool.

For the filling, saute ground meat, onion, bell pepper, chili powder, smoked paprika, cumin, salt and black pepper in a deep saucepan over medium heat. Stir occasionally to break up the meat. After five minutes, add black beans and tomatoes. Bring to a boil on high and cook five minutes until mixture is thickened and most of the liquid has cooked off. Add 1/2 cup of the shredded cheese.

To assemble, shred and fluff the insides of the squash halves using a fork. You want to create a "nest" of spaghetti squash noodles. Divide the taco meat filling between the six squash halves. Place them on a large baking sheet, filling side-up, and sprinkle with the remaining cheese.

Bake at 350 for 10 minutes until cheese is bubbly. Let cool for a few minutes, but serve hot, topped with chopped tomato or avocado if you wish.

Bacon and Eggs In Muffin Tins

When North Carolina correctional nurse John Martin wants a quick dish that's still delicious for himself or his wife Beatrice, this is his go-to:

"Put a slice of bacon in a muffin pan, wrapping around the side of each individual spot. Mix one egg like you are making scrambled eggs for each, topping with shredded cheese. Bake until the bacon is cooked. Serve with sourdough bread."

John Martin's Riff on Moo Shu Pork

1 pound ground pork sausage ("I use spicy Italian or sometimes link sausage I break apart and cook.") Add a bag of coleslaw mix and 1/2 cup of hoisin sauce. Mix well as it cooks. Add a bag of snow peas (sliced length-wise) on top. Then, top with spaghetti noodles or butternut squash noodles and mix in 2 tablespoons of chili garlic sauce. Serve in bowls.

Must-haves for quick dinner prep

Martin also explains that part of making dinner happen when you're a busy nurse is stocking certain ingredients that make it much simpler to cook instead of reaching for the takeout menu.

Here's his list of "great items for all kitchens."

Minced garlic, bottled

Sriracha

Sea salt

Black pepper

Balsamic vinegar ("We get ours by mail from Salumeria Italiano in Boston," he explains.)

Basic spices like thyme, oregano and paprika, and one or two "special spice blends that fit your tastes."

How to make healthy breakfast muffins for on-the-go mornings

Breakfast muffins with carrots and turmeric. (Photo: Jais Tollette, MakeItGrateful.com)

Monday mornings: I can guess your reaction to those two seemingly innocuous words, and it’s not great. They usually provoke an emotional response that ranges from mild annoyance to full-blown anxiety. And believe me, I’m right there with you. Any mornings, for that matter, can be hectic, stressful and anxiety-inducing. This breakfast turmeric muffin recipe that I developed can help kick your morning anxiety to the curb. 

These turmeric muffins taste just like carrot cake and are jam-packed with anxiety-relieving ingredients such as turmeric, carrots, oats, pumpkin and chia seeds, with warm spices and flavors that are sure to wake up your brain and your tastebuds. They’re also free of gluten and refined sugar (which can contribute to anxiety and depression). Even better, this easy recipe takes the stress out of breakfast prep.

Three turmeric breakfast muffins (Photo: Jais Tollette, MakeItGrateful.com)

Before we dive into the recipe, let’s talk about some of the key ingredients and how they play a role in regulating your mental health.

More: What to drink in the morning other than coffee to fuel your day

TURMERIC

Curcumin, the active ingredient in turmeric, is a powerful antioxidant and anti-inflammatory that helps elevate the levels of neurotransmitters such as serotonin while lowering the levels of stress hormones such as cortisol. Plus, it’s a potent antioxidant and anti-inflammatory. In fact, turmeric is considered one of the most promising natural therapeutic remedies for depression and anxiety. 

CARROTS

Carrots contain the natural painkiller phenylalanine, and lack of this hormone is said to cause anxiety, depression and muscle/body aches. Additionally, carrots offer lots of calming magnesium, which helps your body regulate hormone balance, enzyme activity and neurotransmitter functions. And vitamin B6 helps the body create mood-boosting neurotransmitters.

OATS

Oats contain high levels of the amino acid tryptophan, which is converted to serotonin in the body and helps promote relaxation and anxiety relief.

PUMPKIN SEEDS

Pumpkin seeds are packed with antioxidants such as carotenoids and vitamin E. These help reduce inflammation and harmful free radicals, both of which are believed to contribute to anxiety and depression. The seeds also contain L-tryptophan, magnesium and healthy fats that support brain health and mood regulation.

CHIA SEEDS

Chia seeds are packed with several anxiety-fighting substances. For starters, omega-3 fatty acids help reduce inflammation and anxiety. Ditto for magnesium and tryptophan. 

One bite out of a turmeric breakfast muffin (Photo: Jais Tollette, MakeItGrateful.com)

Other ingredients in this recipe — cinnamon, blueberries, coconut and coconut oil — contain additional brain-boosting and anxiety-reducing properties, too. So, if you’re ready to start combatting those mornings, let’s get to the recipe!

Healthy breakfast muffins in a tin (Photo: Jais Tollette, MakeItGrateful.com)

I recommend wearing an apron while cooking these muffins. Turmeric has a strong yellow pigment and will stain clothes bright yellow. Also, warning: the ingredient list is long and seems like a lot but it cost me under $30 to make a dozen of these turmeric muffins. Plus, you have ingredients left over that you can use for more!

More: Overnight oats with nut butter, berries & bee pollen is a healthy on-the-go breakfast

TO MAKE THESE TURMERIC MUFFINS, YOU’LL NEED:

·  1 cup gluten-free rolled oats, blended into a flour (or use store-bought GF oat flour)

·  1/2  cup gluten-free or regular all-purpose flour (I used Trader Joe’s GF)

·  3 tablespoon chia seeds

·  1/4 teaspoon salt

·  2 teaspoons baking powder

·  1/4 teaspoon baking soda

·  2 teaspoons cinnamon

·  1 teaspoon nutmeg

·  1/2 teaspoon allspice

·  1/4 teaspoon pepper (which helps activate curcumin, the active ingredient in turmeric)

·  1 cup carrots, shredded (or grated)

·  1/2 cup maple syrup

·  1/4 cup shredded coconut

·  1 tablespoon vegan butter

·  1 tablespoon coconut oil

·  1 tablespoon ground turmeric

·  1 teaspoon fresh ginger, minced

·  2 teaspoons vanilla extract

·  2 tablespoons coconut sugar (optional)

·  3 teaspoons apple cider vinegar

·  3/4 cup unsweetened nondairy milk, such as cashew

·  1/2 cup frozen blueberries (optional)

Topping:

·  1/3  cup gluten-free rolled oats

·  2 tablespoons pumpkin seeds

·  2 tablespoons melted coconut oil

·  1 tablespoon agave syrup

Below are step-by-step instructions. If you just want the recipe card, get it here.

Close-up of turmeric breakfast muffins (Photo: Jais Tollette, MakeItGrateful.com)

Begin by mixing the dry ingredients together in a medium bowl; set that aside. In a large bowl or the bowl of your stand mixer, combine all of the wet ingredients except for the blueberries until everything is fully incorporated. (Fold in the blueberries last so the blueberry juice and turmeric don’t turn the muffins turquoise!) Once mixed, add the dry ingredients to the wet mixture, and stir until everything is fully incorporated and there are no clumps in the batter. 

Healthy breakfast muffins batter (Photo: Jais Tollette, MakeItGrateful.com)

Allow the mixture to sit for 30 minutes to an hour to allow the chia seeds to swell up and bind the batter, as eggs do in typical recipes. While you are waiting for the batter, preheat your oven to 375 F and mix the ingredients for the topping. 

When the batter is ready, gently fold in the blueberries. Fresh blueberries are fine but a little too wet; frozen berries maintain the consistency of the muffin much better. 

Next, spray a muffin pan with cooking spray and fill each cup about 1/2 to 2/3 full. Sprinkle the topping over the batter and bake for 25 to 28 minutes. 

Breakfast muffin batter in tins (Photo: Jais Tollette, MakeItGrateful.com)

Remove the muffins from the oven and allow to cool. These muffins keep well in the fridge for a week, or in the freezer for up to three months. The great thing about freezing them is that you can make a large batch and just pop them in the microwave for about a minute whenever you want a quick breakfast.

Top view of breakfast muffins (Photo: Jais Tollette, MakeItGrateful.com)

Pair your breakfast muffins with a healthy pumpkin spice latte. Learn how to make it at home in the video below. 

Read or Share this story: https://www.usatoday.com/story/life/grateful/2019/08/30/how-make-healthy-breakfast-muffins/2156114001/

Healthy breakfast on a busy school morning? It’s easier than you think

Breakfast, as you may have heard, is the most important meal of the day. That’s especially true for kids returning to school, who need fuel for energy and learning.

But serving a healthy breakfast can feel like one more challenge for parents trying to get themselves and their kids out the door on time.

Never fear. With a bit of planning, breakfast can be a great opportunity to get dairy, fiber, fruits and even vegetables into a child’s diet. And it doesn’t have to be complicated.

”It’s not like there’s one perfect breakfast,” says Jessica Jaeger, a registered dietitian at Adelphi University in Garden City, New York.

Just try to include a mix of proteins, complex carbs from whole grains and healthy fats. “This helps stabilize blood sugar and appetite,” Jaeger says.

Diane Dembicki, an associate professor of nutrition who works with Jaeger at Adelphi, suggests involving kids in decision-making, and even in prep work the night before.

Avoid the packaged frozen breakfast sandwiches and “breakfast bars” that have names that suggest nutrition but are often high in sugar and fat, Dembicki says.

A few strategies for planning good breakfasts on school mornings:

Eggs can be easy

Try make-ahead egg cups or breakfast burritos. Kirsten Clodfelter, a mom of three from Louisville, Kentucky, does meal prep on Sundays with the help of her oldest, who is 7. They scramble eggs with a variety of chopped add-ins (sausage with diced onion and peppers, or perhaps bacon and spinach), and then put the eggs in a tortilla with a bit of cold cheese and wrap it in foil (for reheating in the oven the next morning) or plastic wrap (for reheating in the microwave), and freeze it. You can cut the burrito in half for little kids. Choose whole-grain tortillas or flatbread.

Nutritionists say a bowl of oatmeal with fresh fruit added will give kids a dose of whole grain and vitamins on school mornings. To save time it can be made the night before in a Mason jar or slow-cooker. Melissa Rayworth via AP

Another make-ahead option: Fill the cups of a muffin tin with a mix of egg, veggies and meat, then bake. Once they’ve cooled, pop them out and freeze or refrigerate the individual egg cups. Then quickly microwave them at breakfast time, served with a piece of fresh fruit.

For easy eggs prepared in the morning, Kate Wehr, a mother of four in Montana, suggests combining some chopped veggies and perhaps meat with a well-whisked egg and a bit of butter or olive oil in a ceramic bowl. Cover with a paper towel and microwave for about 45 seconds. The eggs will be ready to scoop into a whole wheat wrap, and breakfast is ready.

If you’re running late, wrap it in wax paper and your child can eat it on the way to school.

Grains can be quick

Try topping whole-grain toast or a whole-grain waffle with natural nut butter, sliced bananas or other fresh fruit on top, and perhaps a drizzle of honey.

Use natural peanut butter or another natural spread, rather than a brand that’s high in sugar. “I found that starting my kids early with natural peanut butter meant they really didn’t ask for the sweeter stuff,” says Sarah Shemkus, of Gloucester, Massachusetts.

This breakfast hits the macro-nutrient goals of protein, whole grain and healthy fats, and the fruit adds vitamins. A hard-boiled egg made the night before can provide extra protein.

Dembicki also recommends avocado, which has healthy monounsaturated fat and is high in vitamins. Consider a quick avocado toast on whole-grain bread, served with a hard-boiled egg and piece of fruit.

Another whole-grain option: overnight oats made in a Mason jar, or oatmeal set up the night before in a slow-cooker. Let kids choose their ingredients, including fruits and nuts. By flavoring the oatmeal yourself rather than buying pre-flavored, the sugar is kept low.

Shemkus sometimes cooks quick oats in a bowl in her microwave with grated carrot and raisins, then tops it with maple syrup, cinnamon and milk: “We call it ‘carrot cake oat bowl,’ and the 3-year-old loves it.”

Even kids who don’t want a full breakfast on school mornings may have room for a quick cup of yogurt and a piece of fresh fruit.Melissa Rayworth via AP Cold breakfast can be cool

For kids who prefer a cold breakfast, try Greek yogurt with flaxseed, granola and fresh fruit mixed in, and perhaps a bit of honey. Hard-boiled eggs also go well with this.

Some families pack an entire breakfast into a blender to create smoothies. Fresh fruit, yogurt or milk, peanut butter and even greens can go in. Clodfelter got her kids to embrace spinach in smoothies by adding it to a berry blend and calling them “Christmas smoothies,” since the green flecks of spinach were combined with red berries.

Or bake healthy muffins in advance. Search for recipes with plenty of fruit or nuts and whole grains. Make a large batch and freeze them. Veggies can be hidden in many muffin recipes, and are front-and-center in recipes like carrot-raisin muffins.

And don’t forget dinner for breakfast: Not every kid likes typical American “breakfast foods,” and that’s fine, Dembicki says. If they have favorite dinner meals, make extra and pack leftovers in small containers for easy reheating the next morning.