Healthy Recipes

Baked Oatmeal Cups (Gluten Free & Diabetic Friendly)

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These grab and go breakfast cups are perfect for those who “don’t have time” for a nutritious breakfast.  You can please your entire family with this dish as they can each choose their preferred topping. Enjoy!

Ingredients

  • 2 eggs
  • 1 teaspoon vanilla extract
  • 2 cups applesauce, unsweetened
  • 1 banana, mashed
  • 6 packets of stevia or 1 1/2 teaspoons stevia powder or use 1/2 cup honey
  • 5 cups, Old Fashioned rolled oats { I used Bob’s Red Mill}
  • 1/4 cup flaxseed meal
  • 1 tablespoon ground cinnamon
  • 3 teaspoon baking powder
  • 1 teaspoon salt
  • 2 3/4 cups milk (I used 1%)
  • Optional toppings: raisins, walnuts, chocolate chips

Directions

  1. Preheat oven to 350 degrees.
  2. Mix eggs, vanilla, applesauce, banana and Stevia together in a bowl.
  3. Add in oats, flax, cinnamon, baking powder, salt and mix well with wet ingredients.
  4. Finally pour in milk and combine. The batter will look runny, don’t worry!
  5. Spray a 12 and 6 capacity muffin tin with cooking spray or use cupcake liners (spray cupcake liners with nonstick cooking spray too).
    Pour mixture evenly into muffin tin cups.
  6. If using toppings add them onto the tops of muffins now. If using fresh or frozen fruit, drop it right into the batter.
  7. Bake 30 minutes until a toothpick in center comes out clean. Cool and enjoy or freeze them in gallon freezer bags.

Additional Notes:

  • Use a half cup to one cup of honey in place of stevia if you don’t have any.
  • Nutrition info is without any toppings.
  • Freeze them in an airtight container or Ziploc bag after they have cooled. Thaw overnight in refrigerator for morning you want them. Reheat 45-60 seconds.
  • If you are gluten free, make sure you are using certified gluten free oats and baking powder.
  • I used a 1/4 cup to fill each muffin and the extra batter I had was about a half cup and I “topped” off some that looked smaller.

Nutrition Info (without toppings)
Servings: 18* Calories for one: 143* Fat: 4g* Cholesterol: 25mg* Sodium: 32mg* Fiber: 4g* Sugars: 4g* Carbs: 23g* Protein: 6g*

Source: www.sugarfreemom.com

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13 Quick and Healthy Breakfasts

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We’ve all heard the familiar phrase, “Breakfast is the most important meal of the day,” and this couldn’t be more accurate. Not only does a healthy breakfast provide you with energy to tackle your busy day, it can actually help you lose weight. Studies have shown that people who regularly eat breakfast actually weigh less.

Additionally, eating breakfast may also help you live longer. The one thing that centenarians have in common is that they all eat breakfast every day. Pretty convincing data to persuade all of us to eat a breakfast of champions!

Components of a Healthy Breakfast

The first thing to focus on when building a healthy breakfast is balance. Try to incorporate at least three different food groups into your breakfast meal. In keeping with the rule of three, also opt for three important hunger-crushing nutrients in the first meal of your day–protein, complex carbohydrates, and fiber.

Simple, Fast Breakfast Ideas

1. Whole-wheat English muffin or toast, topped with fat-free cream cheese and strawberry slices.

2. Omelet made with one whole egg and two egg whites, chopped veggies, reduced-fat or fat-free shredded cheese, and a piece of fruit to keep it well-balanced.

3. Whole-grain waffles topped with one tablespoon of peanut butter (or other nut butter) and sliced bananas.

4. Whole-wheat tortilla, scrambled eggs (one whole egg, two egg whites), and a handful of grapes.

5. Whole-wheat pita bread with a slice of reduced-fat cheese melted on the inside and an orange.

6. Fruit and yogurt parfaits: nonfat plain or flavored yogurt (aim for a lower-sugar version of the flavored varieties), whole-grain cereal, and sliced fruit.

7. Low-fat or fat-free cottage cheese with cut-up fruit or vegetables and whole-grain crackers.

8. Oatmeal made with milk or non-dairy milk alternative, with dried fruit and nuts.

Nutritious Grab-and-Go Breakfasts

9. Low-sugar whole-grain granola bar and a piece of fruit that’s easy to eat on the go (think apples, bananas, pears or grapes).

10. Ham or turkey and cheese sandwich with some cut-up carrots.

11. Peanut butter (or other nut butter) and sliced banana sandwich.

12. Light string cheese and dried fruit.

13. Homemade trail mix (whole-grain cereal, dried fruit, nuts, crackers, etc.).

Keeping It Simple

People often make excuses for why they can’t eat breakfast. Many say they’re too busy in the morning to prepare a well-balanced meal. Others say they simply aren’t hungry in the morning. Some even say that they can’t think of anything other than the basic cereal and milk meal to start their days off right. All it takes is a little planning and you’ll be on the road to breakfast success.

Start off small by trying to at least eat something–anything–in the morning. Plan and prepare your breakfast the night before or wake up about ten minutes earlier to ensure ample time to throw together a healthy morning meal.

Also, to avoid not being hungry enough to want to eat breakfast in the morning, try eating your dinner several hours earlier the night before, and don’t snack too heavily before bedtime. This will prime your body to want to eat breakfast.

Source: www.fitday.com

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Coconut Chicken Salad with Warm Honey Mustard Vinaigrette

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Warm oven-fried coconut chicken over a bed of baby greens, cucumber, tomato, shredded carrots topped with a hot honey mustard vinaigrette. It’s the perfect mix of salty and sweet, warm and cold.

This salad has plenty of protein to keep you satisfied. Serve this for lunch or dinner; use any combination of salad fixins’ and dig in!

 

Ingredients:

  • 6 (about 12 oz) chicken tenderloins
  • 6 tbsp shredded coconut
  • 1/4 cup panko crumbs
  • 2 tbsp crushed cornflake crumbs
  • 1/3 cup egg substitute or egg whites
  • pinch salt
  • olive oil spray
  • 6 cups mixed baby greens
  • 3/4 cup shredded carrots
  • 1 large tomato, sliced
  • 1 small cucumber, sliced

Vinaigrette

  • 1 tbsp oil
  • 1 tbsp honey
  • 1 tbsp white vinegar (balsamic would work too)
  • 2 tsp dijon mustard

Directions:
Whisk all vinaigrette ingredients; set aside. Preheat oven to 375°. Combine coconut flakes, panko, cornflake crumbs and salt in a bowl. Put egg whites or egg beaters in another bowl.

Lightly season chicken with salt. Dip the chicken in the egg, then in the coconut crumb mixture. Place chicken on a cookie sheet lined with parchment for easy cleanup. Lightly spray with olive oil spray and bake for 30 minutes turning halfway, or until chicken is cooked through.

Place 2 cups baby greens on each plate. Divide carrots, cucumber, tomato evenly between each plate. When chicken is ready slice on the diagonal and place on top of greens. Heat dressing in the microwave a few seconds and divide equally between each salad; a little over 1 tbsp each. Enjoy!

Servings: 3 • Serving Size: salad with 2 chicken tenders
Points: 8 pts • Points+: 8 pts Calories: 397.6 • Fat: 11.0 g • Protein: 26.8 g • Carb: 32.5 g • Fiber: 4.4 g Sugar: 10

Source: www.skinnytaste.com

 

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Grilled Potatoes

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Guilt-free crispy grilled “fries” made right outside on the grill!

These fries turn out crispy and delicious without deep frying or heating up the kitchen and you can even grill your turkey burgers along side them.

Ingredients:

  • 2 (13 oz total) medium russet potatoes, washed
  • 2 tsp olive oil
  • sea salt and fresh cracked pepper

Directions:

Preheat
grill to medium-high heat.

Cut potatoes into 1/4-inch thick slices. I used a fancy crinkle knife with ridges but straight cuts are fine. Toss the potatoes with olive oil. Add salt, and pepper to your taste.

Reduce heat on the grill to medium and lay the potatoes slices straight onto the grill; close the lid. Cook until the potatoes are golden on one side, about 6 to 10 minutes, making sure they don’t burn and adjusting flame accordingly. Turn and cook until tender inside when pierced with a fork, but slightly crisp and golden brown on the outside. Remove from grill, and serve immediately.

Grilled Potatoes
www.skinnytaste.com
Servings: 2 • Size: 1 potato Calories: 172.4 • Fat: 4.8 g • Protein: 3.5 g • Carb: 29.3 g • Fiber: 3.1 g • Sugar: 1.8 g
Sodium: 11.1 mg  (without salt)

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Blueberry and Chicken Salad

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Ingredients

  • 2 cups fresh or frozen blueberries, divided
  • ¾ cup low-fat lemon yogurt
  • 3 tablespoons reduced-calorie mayonnaise
  • 1 teaspoon salt
  • 2 cups cubed cooked chicken breasts
  • ½ cup sliced green onions (scallions)
  • ¾ cup diagonally sliced celery

Instructions

  1. Reserve a few blueberries for garnish
  2. In a medium-sized bowl, combine yogurt, mayonnaise and salt
  3. Add the remaining blueberries, chicken, green onions, celery and bell pepper
  4. Mix gently
  5. Cover and refrigerate to let flavors blend, at least 30 minutes
  6. Serve over endive or other greens garnished with reserved blueberries and lemon slices, if desired

Let the grocery store do the cooking. Pick up a rotisserie chicken and take advantage of the berry season. This is a great choice for a quick and healthy summer lunch. You can make it ahead and enjoy all work-week. Add in more nutrition with spinach or arugula, and also add a whole wheat wrap or pita. Enjoy!

Source: http://rebeccascritchfield.wordpress.com/page/3/

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Sweet Chicken Kabobs

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Grilling is one of the many things we look forward to in the summer. Here is a recipe we would like to share with you. This might be the perfect item to grill for your Summer BBQ or Father’s Day meal. Let us know what you think!

What You Need:
– 1 lb. boneless skinless chicken breasts, cut into 1-1/2-inch pieces
– 2 cups fresh pineapple chunks (1-1/2 inch)
– 1 each red and green pepper, cut into 1-1/2-inch pieces
– 1/2 cup KRAFT Original Barbecue Sauce
– 3 Tbsp. frozen orange juice concentrate, thawed

Make It:
HEAT grill to medium-high heat.

THREAD chicken alternately with pineapple and peppers onto 8 long wooden skewers, using 2 skewers placed side-by-side for each kabob.

MIX barbecue sauce and juice concentrate; brush half evenly onto kabobs.

GRILL 8 to 10 min. or until chicken is done, turning and brushing occasionally with remaining sauce.

ENJOY!

Source: www.loveoursimplelife.blogspot.com

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Chopped Chicken Salad

  |  in Blog, General, Healthy Recipes, UncategorizedNo Comments

Some fast-food salads are calorie monsters, but this tasty, make-at-home version is light and healthy.

Ingredients: 
– 3 Tbsp red wine vinegar
– 2 Tbsp extra virgin olive oil
– 2 tsp Dijon mustard
– 8 c spring mix with herbs (about 8 oz)
– 4 lg hard boiled eggs, peeled and quartered
– 1 small cucumber, sliced
– 1 1/2 cup chopped rotisserie chicken (about 8 oz)
– 1/3 cup chopped red onion

1. Whisk together vinegar, oil, mustard, and 1/4 tsp each salt and pepper in serving bowl.

2. Add remaining ingredients and toss gently to combine.

3. Serve salad in bowls and enjoy!

Servings: 4
Nutrition (per serving): 276 calories, 24 g protein, 6 g carb, 2 g fiber, 16.5 g fat, 3.5 g sat fat, 333 mg sodium.

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Recipe Makeover: Chocolate Chip Cookies

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I don’t know about you, but Chocolate Chip Cookies are one of my favorites. Nothing sounds better than warm chocolate chip cookies right out of the oven. Thankfully, there are ways that we can make “healthier” versions of our favorite treats. Below is a recipe that I recently came across in a fitness magazine for Choclate Chip Cookies. I will be trying this recipe soon. If you try this recipe, let us know what you think! Do you have any recipe makeovers? Please share.

With a gram of fiber and less than half the fat of most homemade varieties, these revamped cookies won’t take a bite out of your calorie budget.

Makes 60 cookies.
Prep time:
20 minutes (plus 1 hour chilling)
Cook time: 22 minutes

Ingredients:
3/4 cup rolled oats
1 1/4 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup extra-light olive oil
3 tablespoons unsalted butter, at room temperature
1/2 cup sugar
1/2 dark brown sugar
1 large egg
1 large egg white
1 1/2 teaspoons vanilla extract
1 cup mini semisweet chocolate chips

1. Preheat oven to 350 degrees. Spread oats on a baking sheet; toast for 10 minutes. Remove and turn off oven.

2. Meanwhile, in a medium bowl, mix flour, baking soda, and salt; set aside. In a large bowl, beat together oil, butter, and sugars with an electric mixer. Add egg, egg white, and vanilla, beating until well combined. Fold in oats, flour mixture, and chocolate chips. Cover and refrigerate dough for 1 hour.

3. Preheat oven to 350 degrees. Place rounded teaspoonfuls of dough 2 inches apart onto two parchment-lined baking sheets. Bake, rotating sheets halfway through, for 10 to 12 minutes or until cookies are set and golden brown. Cool 5 minutes on sheets; transfer to a wire rack and cool completely.

Enjoy!

Nutrition score per serving (2 cookies): 108 calories, 5g fat (2g saturated), 15 carbs, 2g protein, 1g fiber, 1mg iron, 7mg calcium, 66mg sodium

Source: Shape Magazine – April 2012

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No Bake Energy Bites

  |  in General, Healthy RecipesNo Comments

I just made this recipe a few weeks ago for our staff at MedSave and they were a big hit! These are a perfect snack if you are craving something sweet or looking for a quick snack to give you a boost of energy!  Enjoy!

Ingredients:

  • 1 cup (dry) oatmeal (I used old-fashioned oats)
  • 1 cup toasted coconut flakes
  • 1/2 cup dark or semi-sweet chocolate chips
  • 1/2 cup peanut butter
  • 1/2 cup ground flaxseed
  • 1/3 cup honey
  • 1 tsp. vanilla

Method:

Stir all ingredients together in a medium bowl until thoroughly mixed. (*I melted my chocolate and peanut butter together in the microwave so the balls would stick better.) Let chill in the refrigerator for half an hour.  Once chilled, roll into balls of whatever size you would like. (Mine were about 1″ in diameter.)  Store in an airtight container and keep refrigerated for up to 1 week.

Makes about 20-25 balls.

Source: www.gimmesomeoven.com

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Creamy Chicken Pasta Toss

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Ingredients
Non-stick cooking spray
2 cloves of garlic
1 lb.boneless skinless chicken breasts, cut into bite-size pieces
2 cups nonfat milk
1/4 cup philadelphia fat free cream cheese spread
3 cups rotini or fusilli pasta, uncooked
10 oz frozen mixed vegetables
1 cup fat free shredded cheddar cheese
 
Directions
Spray large nonstick skillet with non stick cooking spray . Add chicken on medium heat. Cook 7 min or until evenly browned, stirring occasionally.

ADD 1.5 cups milk and cream cheese spread; mix well. Press 2 cloves of garlic into mix. Bring to boil. Stir in pasta; cover. Reduce heat to medium-low.

COOK 10 min. or until pasta is tender and chicken is cooked through. Add vegetables; cook 5 min. or until heated through. Sprinkle with the cheese. Stir in half cup milk. Makes 6 servings (1 1/2 cups per serving).
*for extra fiber use a package of fiesta blend vegtables with beans in them.

Nutrition Info
  • Calories:200.2
  • Fat:1.0g
  • Carbohydrates:33.0g
  • Protein: 17.8g
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