Archive for the 'Just Yummy' Category

Jul 25

Turtle Bark

Need a last minute dessert that’s easy, gluten free and drenched in chocolate? You’re welcome.

Apr 08

Favorite Foods for Skin Health – and a Minty Mango Smoothie

Your diet plays a huge role in the health of your skin – get more of these 3 delightfully, skin pleasing foods.

Apr 02

Easiest Pad Thai

I went digging through the fridge for a quick dinner and here’s what happened! The easiest, healthiest and most delish Pad Thai.

Mar 29

Why My Kids Can’t Get Enough Mango

It has been mango madness at casa White! Find out why my girls can’t get enough.

Feb 15

Mediterranean Wild Rice Salad (Instant Pot Recommended)

Wild rice grain bowl goodness. Use the Instant Pot to cut the cooking time way down.

Feb 04

Bang Bang Shrimp… Boom Boom Shrimp… what ever you call it, it’s AMAZING!

This shrimp recipe is a game changer!

Jan 20

Easiest Instant Pot Pulled Pork

A healthy and fast batch of Instant Pot pulled pork.

Dec 22

Recovery Burrito

Post workout recovery requires protein for fatigued muscles, healthy carbs to refill energy reserves and vegetables (or fruit) to fight inflammation – and you can roll it all into a burrito! This recipe can be tweaked 100 different ways using whatever cheese and veggies you have on hand. Mix it up!   Serves: 1 2 large eggs ¾ cup vegetables (suggestions: kale, spinach, chopped peppers, diced cooked potato or sweet…

Nov 06

Higher Protein Greek Yogurt Bagels (Regular and Gluten Free)

These high protein homemade bagels (regular and gluten free!) are perfect for breakfast, sandwiches or along with soup and chili, dipping encouraged!

Aug 13

Instant Pot Recipe: Mediterranean Farro Salad

Farro is an ancient grain with a beautifully nutty flavor and chewy texture that cooks up in minutes in the Instant Pot. The flavors of the Mediterranean are known to promote heart health and weight loss.


Affiliations

Healthy Eats

Latest on Twitter

Like us on Facebook

Turtle Bark
Thursday, July 25th, 2019

Need a last minute dessert that’s easy, gluten free and drenched in chocolate? You’re welcome. You can find prepared caramel sauce at most grocery stores – Trader Joe’s and Stonewall Kitchen are my favorite brands but it’s so worth it to make your own – only takes about 10 minutes. For a quick hack you can also melt caramel candies in the microwave!

Turtle Bark

Makes 36 pieces

24 ounces semisweet chocolate

6 ounces pecan halves

1 cup gluten free shortbread cookies, crushed

1/2 cup salted caramel sauce (DIY with this recipe from Sally’s Baking Addiction)

Coarse sea salt

Melt chocolate in the microwave or over a double boiler. While chocolate is melting, toast pecans in a dry pan over medium-high heat for about 3 minutes, just until fragrant (keep a close eye on them so they don’t burn). Once chocolate is melted, evenly spread on to a parchment lined baking sheet. Sprinkle with toasted pecans and shortbread cookies. Drizzle with caramel sauce and sprinkle with 1 to 2 teaspoon of sea salt. Allow to set until the chocolate is hardened. Pop in the fridge or freezer for faster setting. Once completely hardened, break into pieces.

Nutrition per serving: calories: 156; total fat: 10g; saturated fat: 4g; carbohydrates: 17g; protein: 2g; sodium: 134mg; fiber: 1g

Posted by Dana White  /  Filed under Just Yummy, Kid-Friendly, recovery foods, Seasonal Goodies  /  Comments: 1



Favorite Foods for Skin Health – and a Minty Mango Smoothie
Monday, April 8th, 2019

This blog was created in partnership with the National Mango Board, but all opinions are my own.

 This time of year, I am paying extra attention to my skin. The winter dryness is finally subsiding and I’m looking forward to hitting the beach for more sunshine (wearing sunscreen, of course). Sunshine aside, your diet also plays a huge role in the health of your skin.

One part of eating for skin health is backing off on foods that work against a healthy complexion like candy, fried foods, alcohol and salty snacks. The more enjoyable part of eating for skin health includes getting more of these 3 delightfully, skin pleasing foods.

Mango

Juicy mangos help keep me hydrated plus they have several skin loving nutrients. More research is needed to make a direct connection about mangos and skin health but mangos have nutrients in all the right places. Mangos are an excellent source of vitamin A, a nutrient vital for skin and eye health. They are also an excellent source of vitamin C which may help improve the texture, moisture and elasticity of skin.  Vitamin C also plays an essential role in the syntheses of collagen – the protein that gives skin strength and structure.  Mango coleslaw and fruit leather are my warm weather go-to recipes, but one of the best ways to enjoy mango is in this inflammation fighting smoothie where the sweetness of mango is teamed up with the cool freshness of mint See recipe below

 Salmon

High in inflammation fighting omega-3 fats and low in mercury, I have committed to eating more salmon in 2019! It makes for a healthy and fast weeknight dinner when roasted or after (my new favorite) a quick cook in the Instant Pot.

Nuts

With healthy fats and plentiful amounts of vitamin E, nuts like almonds, walnuts and pistachios can promote heart and skin health. Add nuts to smoothies, salads, trail mix and homemade granola. For a decadent, lower guilt treat try chocolate bark.

Minty Mango Smoothie

Serves: 2

1 cup chopped fresh mango

1 frozen banana

3-4  fresh mint leaves

2 tbsp hemp seeds

1 cup orange juice

2 tbsp dried unsweetened coconut

Ice

Combine ingredients in a blender and blend until smooth. Pour into glasses and serve.

Nutrition Per Serving: Calories: 248; Total Fat: 9 grams; Saturated Fat: 4 grams; Total Carbohydrate: 42 grams; Sugars: 30 grams ( 0g added sugar); Protein: 6 grams; Sodium: 4 mg  milligrams; Cholesterol: 0 milligrams; Fiber: 4

Posted by Dana White  /  Filed under Just Yummy, Kid-Friendly, Recipes, Seasonal Goodies, Uncategorized  /  Comments: 0



Easiest Pad Thai
Tuesday, April 2nd, 2019

I went digging through the fridge for a quick dinner and here’s what happened! This (sorta) authentic recipe was an instant family favorite so I had to share. You can make with any type of vegetables or protein – steak or tofu would be glorious. Here I used boneless, skinless chicken thighs (big flavor) and some frozen cooked shrimp that was in the freezer.

Serves: 6

12 oz dry rice noodles
2 teaspoons sesame oil
1/4 cup low sodium soy sauce or gluten free tamari
2 tablespoons rice vinegar
2 tablespoons granulated sugar
4 teaspoons cornstarch, divided
3 boneless, skinless chicken thighs, roughly chopped
3 tablespoons canola oil, divided
1 tablespoon fresh grated ginger
1 clove garlic, minced
1 cup shredded carrot
1 cup chopped sugar snap peas
2 cups chopped kale
1 large egg, beaten
6 ounces cooked large shrimp
1/4 cup chopped peanuts or cashews

Cilantro leaves, lime wedges, Sriracha for serving

Place rice noodles in a large bowl of hot tap water and soak for 10 minutes while you prepare remaining ingredients. In a small bowl whisk sesame oil, soy sauce, rice vinegar, sugar, and 2 teaspoons cornstarch; set aside. Place chicken thighs in a resealable bag with remaining cornstarch and toss to coat.

Heat one tablespoon of oil in a large skillet or wok over high heat. Add chicken and cook for 5 to 7 minutes. Add remaining oil to pan, followed by ginger, garlic, carrot, snap peas and kale; cook for 2 to 3 minutes until kale is slightly wilted.

Move chicken and vegetables to one side of skillet, pour in egg and scramble gently. Drain noodles (it’s ok if they are a little wet) and add to skillet with the sauce and shrimp. Continue to cook, stirring all ingredients together frequently until heated through and noodles are tender, about 10 minutes. If mixture appears dry, add 1/4 to 1/2 cup of water to the skillet as it cooked. Serve garnished with chopped nuts, cilantro, fresh lime and a healthy squirt of Sriracha, if desired.

Serves: 6; Calories: 477; Total Fat: 18 grams; Saturated Fat: 3 grams; Total Carbohydrate:  62 grams; Sugars: 7 grams; Protein: 19 grams; Sodium:  536 milligrams; Cholesterol: 112 milligrams; Fiber:  3 grams

Posted by Dana White  /  Filed under Just Yummy, Recipes  /  Comments: 0



Why My Kids Can’t Get Enough Mango
Friday, March 29th, 2019

This blog was created in partnership with the National Mango Board, but all opinions are my own.

It has been mango madness at casa White. All three of my girls are in solid agreement (which rarely happens) …. mangos are the fruit of the season! Whether it’s a healthy and fast breakfast, lunch box goody or a late night snack, we are reaching for sweet, juicy and brightly colored mangos that also has fiber and vitamins A and C.

I was thrilled to learn that mangos are always in season. The 6 main varieties found in the US peak at different times throughout the year so they are always available, which is helpful when keeping up with the high demand – we ate 4 yesterday! All of the varieties look different – so don’t use color for an indication of ripeness. Simply squeeze the mango slight and if it gives, it’s ripe!

One of the most popular mango recipes in my house is this smoothie. This colorful sipper has it all, plenty of fruit, protein and refreshing citrus tang. This is a breakfast staple for my 9 year old and also a very popular after school snack as the weather gets warmer. If you have any leftovers, freeze in popsicle molds!

Mango Berry Lime Smoothie

Serves: 2

1 cup chopped fresh mango (see TIP below)

1 cup frozen berries (I like a mix of blueberries, strawberries + raspberries)

1 frozen banana

1 container plain Greek yogurt

1 cup unsweetened coconut water

Juice + zest of ½ a lime

Combine ingredients in a blender and blend until smooth. Pour into glasses and serve.

Nutrition Per Serving: Calories: 194; Total Fat: 1 gram; Saturated Fat: 0 grams; Total Carbohydrate: 43 grams; Sugars: 30 grams

( 0g added sugar); Protein: 8 grams; Sodium: 59mg  milligrams; Cholesterol:  milligrams
Fiber: 6 grams

TIP

Want to learn how to cut a mango properly? Check out these step-by-step instructions and watch me demo it in this clip from last week’s appearance on Better Connecticut. My kids love them cut and turned inside out so they can just gobble the golden flesh right out of the skin.

Posted by Dana White  /  Filed under Just Yummy, Kid-Friendly, Recipes, Seasonal Goodies  /  Comments: 0



Mediterranean Wild Rice Salad (Instant Pot Recommended)
Friday, February 15th, 2019

Wild rice is filled with protein and is an antioxidant powerhouse. The earthiness of this rice is balanced by flavors of lemon, pomegranate and tangy goat cheese. Mix up the ingredients with the seasons – this works beautifully with ripe tomatoes and feta in the summer and dried cranberries and cheddar in the winter. 

Serves: 6

2 cups wild rice, rinsed and drained

2 ¼ cups water

1 tsp kosher salt

2 tbsp olive oil

2 tbsp freshly squeezed lemon juice

2 tsp lemon zest

½ cup pomegranate arils or dried cranberries

½ cup chopped celery

½ cup shelled pistachios, roughly chopped

½ cup crumbled goat cheese

Combine the rice, water and kosher salt in the inner pot

Cover, lock the lid, and flip the steam release handle to the sealing position. Select Pressure Cook (high) and set the cook time for 10 minutes. When the cook time is complete, all the pressure to release naturally for 5 minutes, and then quick release the remaining pressure.

Remove the lid. Transfer the cooked rice to a large bowl to cool slightly

Add the olive oil, lemon juice, lemon zest, pomegranate arils, celery and pistachios to the bowl. Toss gently.

Transfer to serving bowls and sprinkle goat cheese over top of each serving. Serve warm.

Nutrition Info Per Serving

Calories: 252; Total fat: 10g; Saturated Fat: 2g; Cholesterol: 6mg; Sodium: 178mg; Carbohydrates: 35g; Fiber: 4g; Sugars: 3g; Protein: 9g

Excerpted from Healthy Instant Pot Cookbook reprinted by permission of Alpha, a division of Penguin Random House LLC. Copyright © 2018 by Dana Angelo White

Posted by Dana White  /  Filed under Healthy Instant Pot Cookbook, Just Yummy, Recipes  /  Comments: 0



Bang Bang Shrimp… Boom Boom Shrimp… what ever you call it, it’s AMAZING!
Monday, February 4th, 2019

 

I was so excited after a co-worker told me about this recipe by 40Aprons. This spicy shrimp recipe immediately registered as my kinda food! Since I didn’t have all the paleo-friendly ingredients on hand, I decided to make my own version with what I did have in my pantry. The final product was a truly scrumptious shrimp dish that makes a fun appetizer or even a quick weeknight dinner. One of my kids kept calling it “Boom Boom Shrimp” so I decided my version should pay homage to both versions.

 
Bang Boom Shrimp


  • 1/4 cup mayonnaise
  • 
2 Tbsp ketchup
  • 2 tsp Sriracha
  • 2 tsp reduced sodium soy sauce
  • 
1 tsp minced garlic (or grated with a Microplane)
  • 

1 large egg, beaten
  • 1 pound large raw shrimp, peeled + deveined, rinsed + patted dry
  • 
2/3 cup all-purpose flour
  • ½ cup cornstarch
  • ¼ tsp kosher salt
  • 

½ cup canola oil
  • Sesame seeds and chopped scallions for garnish

Combine mayo, ketchup, Sriracha, soy sauce and garlic in a medium bowl and whisk to combine and set aside. 

Place beaten egg in a bowl. In a separate bowl, whisk together flour, cornstarch and salt. Working in batches, dredge the shrimp in egg wash, followed by flour mixture. Shake off excess flour and place shrimp on a plate or sheet pan. In a large skillet heat oil to 325 degrees F. Place 4 or 5 shrimp at a time in the skillet and cook for 2-3 minutes per side until golden brown and shrimp is opaque. Remove from oil and set on a paper towel lined plate or sheet pan to drain. Repeat with remaining shrimp. Once all shrimp are cooked, add them to the bowl with the sauce and toss gently to coat. Pour on to a platter and garish with sesame seeds and scallions. Serve immediately.

Calories: 420; Total Fat: 27 grams; Saturated Fat: 3 grams; Total Carbohydrate: 19 grams
Sugars: 1gram; Protein: 26 grams; Sodium: 432 milligrams; Cholesterol: 234 milligrams
Fiber: 0 grams

Posted by Dana White  /  Filed under Just Yummy, Recipes  /  Comments: 0



Easiest Instant Pot Pulled Pork
Sunday, January 20th, 2019

 

A healthy and fast batch of Instant Pot pulled pork – made with pork tenderloin – in 25 minutes! This recipe can easily be doubled in a 6-qt Instant Pot if you’re cooking for a crowd.

Serves 6-8

2 lbs pork tenderloin, cut into 3 pieces

1/2 red onion, sliced

1/2 cup BBQ sauce, plus extra (I like Trader Joe’s Organic Kansas City Style)

1/2 tsp kosher salt

1/2 tsp black pepper 

1/2 ground fennel seed 

Combine all ingredients in the inner pot, cover and pressure cook on high for 25 minutes. When cook time is down, quick release the pressure. Remove 1 cup of the liquid and set aside. Shred the pork and add back about 1/2 cup of the liquid and more BBQ sauce until it’s a saucy as you like it. 

 Calories: 201 ; Total Fat: 3 grams; Saturated Fat: 1 gram; Total Carbohydrate: 10 grams
Sugars: 9 grams; Protein: 31 grams; Sodium:  540 milligrams; Cholesterol:  73 milligrams
Fiber: 0 grams

Posted by Dana White  /  Filed under Healthy Instant Pot Cookbook, Just Yummy, Recipes  /  Comments: 0



Recovery Burrito
Saturday, December 22nd, 2018

Post workout recovery requires protein for fatigued muscles, healthy carbs to refill energy reserves and vegetables (or fruit) to fight inflammation – and you can roll it all into a burrito!

This recipe can be tweaked 100 different ways using whatever cheese and veggies you have on hand. Mix it up!

 

Serves: 1

2 large eggs

¾ cup vegetables (suggestions: kale, spinach, chopped peppers, diced cooked potato or sweet potato)

1 slice cheese

1 (8-inch) flour tortilla

Heat a nonstick skillet over medium-high heat. Spray with nonstick spray and add eggs to the pan, cook for 2 to 3 minutes and flip over. Add vegetables and cheese to the pan and cook until cheese is melted and eggs are cooked to desired doneness. Lay tortilla on a flat surface and place egg + veg mixture in the center. Fold in the sides and then roll up. Cut in half and serve immediately or wrap in foil to take on the go.

Nutrition Information per Serving

Calories: 395 Total Fat: 17 g Saturated Fat: 7 g
Carbohydrate: 35 g Fiber: 4  g Protein: 25 g
Sodium: 531 mg Cholesterol: 387 mg

 

Posted by Dana White  /  Filed under Just Yummy, Recipes  /  Comments: 0



Higher Protein Greek Yogurt Bagels (Regular and Gluten Free)
Tuesday, November 6th, 2018

Inspired by Skinnytaste and my beloved QU co-worker Jen Mead, I’ve been spending lots of time tweaking this fun bagel recipe to my liking – a gluten free version included! They are perfect for breakfast, sandwiches and along with soup and chili –dipping encouraged!

Makes 8 bagels

2 cups all purpose flour or GF baking mix (Bob’s Red Mill recommended)

4 tsp baking powder

1 tsp kosher salt

2 cups 2% plain Greek yogurt

1 egg beaten

Everything Bagel Seasoning or Pretzel Salt (optional)

Preheat oven to 400F. Line a baking sheet with parchment paper. In a large bowl whisk flour, baking powder and salt. Add yogurt and stir with a spatula until a loose dough begins to form. Turn dough out onto a lightly floured surface. Gently knead the dough until it comes together. Divide dough into half, fourths and then into eight evenly sizes pieces. Roll each piece of dough into a ball and gently press to flatten. Cut a whole in the center using small ring mold or butter knife (or just press through with your fingers).

Place bagels on the prepared baking sheet, brush with egg wash and sprinkle with seasoning, if using. Bake for 22-26 minutes, until puffed and golden brown. Transfer to a wire rack to cool slightly before serving. Slice, toast and top as desired. Store for up to 3 days at room temperature (5 days in the fridge) or in the freezer for up to 3 months.

Nutrition Info Per Serving

(Regular) Calories: 157; total fat: 2 (sat 1g); sodium: 408mg; carbs: 27g, fiber: 1g; sugar: 2g; protein: 8g

(Gluten Free) Calories: 173; total fat: 1 (sat 1g); sodium: 417mg; carbs: 33g, fiber: 1g, sugar: 3g; protein: 7g

Gluten Free Higher Protein Bagels

Posted by Dana White  /  Filed under Just Yummy, Recipes  /  Comments: 0



Instant Pot Recipe: Mediterranean Farro Salad
Monday, August 13th, 2018

Farro is an ancient grain with a beautifully nutty flavor and chewy texture. The flavors of the Mediterranean are known to promote heart health and weight loss. Here they are wrapped up in a delicious salad.

Get more INSTANT POT RECIPES in the soon-to-be-released

Healthy Instant Pot Cookbook

Serves 8

2 cups whole grain farro
2 cups water
1 ¼ tsp kosher salt
½ tsp freshly ground black pepper
2 tbsp olive oil
2 tbsp balsamic vinegar
1 (15oz)can cannellini beans, rinsed and drained
¼ cup chopped sun dried tomatoes, packed in oil, drained
¼ cup thinly sliced red onion
½ cup crumbled feta cheese
¼ cup chopped kalamata olives
3 cups baby spinach

1.    Stir farro, water and 1 tsp salt in the inner pot.
2.    Cover and lock the lid in place. Set to pressure cook (high) for 25 minutes. Use quick release method and remove lid.
3.    Pour into a colander to rinse and drain then transfer to a large bowl.
4.    Add remained ¼ tsp salt, pepper, olive oil, vinegar, beans, sun dried tomato, onion, feta, olives and spinach to the bowl and toss gently.
5.    Serve at room temperature and store leftovers in the refrigerator for up to 5 days.

Calories    247
Total fat    9g
Saturated fat    2g
Sodium   249mg
Carbohydrates    37g
Dietary fiber    5g
Protein    8g

Modified from Healthy Instant Pot Cookbook reprinted by permission of Alpha, a division of Penguin Random House LLC. Copyright © 2018 by Dana Angelo White

Posted by Dana White  /  Filed under Healthy Instant Pot Cookbook, Instant Pot, Just Yummy  /  Comments: 0



Receive updates from Dana White Nutrition!