Archive for the 'Recipes' Category

Oct 07

Raspberry Nut + Seed Granola

You won’t miss the grains in this sweet, salty and extra crunchy treat.

Sep 09

Sweet Potato & Bacon Soup

One of my favorite fall recipes EVER!

Aug 01

Chocolate Zucchini Muffins

Make these healthy muffins for breakfast or a snack to take along to work or camp this summer.

Jul 07

Summertime Broccoli Salad

Broccoli salad for the weeknight dinner or summer picnic win!

May 04

Sheet Pan Sesame-Ginger Shrimp with Carrot Noodles

This 10-minute meal will save you on a busy weeknight.

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!


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Raspberry Nut + Seed Granola
Monday, October 7th, 2019

Make this outrageous granola with any kind of freeze dried fruit – Trader Joe’s has the best selection.

Makes about 5 cups

2 tablespoons coconut oil, melted
¼ cup honey
½ teaspoon coarse sea salt
½ teaspoon ground cardamom
1 teaspoon vanilla extract
1 cup raw almonds
1 cup raw shelled pistachios
1 cup unsweetened coconut chips
1 cup shelled pumpkin seeds
1 cup freeze dried raspberries

Preheat oven to 300°F. Line a baking sheet with parchment paper and set aside. In a medium sized bowl mix melted coconut oil, honey, salt, cardamom and vanilla and whisk well to combine. In a food processor combine almonds, pistachios, coconut chips and pumpkin seeds; pulse about 10 times to roughly chop. Pour nut mixture into bowl with honey mixture and toss to coat. Transfer granola to prepared baking sheet and spread in an even layer. Bake, stirring occasionally, until golden brown (15 to 20 minutes). Remove from oven. Once completely cool, mix in freeze dried raspberries.

 

Store in an airtight container for up to 2 weeks.

Nutrition Info Per ¼ cup serving; Calories: 157; Total Fat: 13 grams; Saturated Fat: 5 grams; Total Carbohydrate:  9 grams; Sugars: 5 grams; Protein:  5 grams; Sodium:  15 milligrams; Cholesterol:  0 milligrams;  Fiber: 3 grams

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



Sweet Potato & Bacon Soup
Monday, September 9th, 2019

Makes 2 quarts

4 slices bacon, roughly chopped

1/2 yellow onion, chopped

1/2 teaspoon each kosher salt and black pepper

3 medium baked sweet potatoes, skin removed (about 3 cups)

1 quart chicken or turkey stock

1/4 cup heavy cream

Chopped chives for garnish

Cook bacon in a large soup pot until crisp. Transfer to a paper towel to drain. Add onions to pot, season with salt and pepper, and sauté over medium heat for 4 to 5 minutes. Add sweet potato and stock and stir to combine; bring to a simmer. Once bubbling, stir in cream and puree soup using an immersion blender. Serve topped with reserved bacon and chopped chives.

Nutrition Info (per 1 cup serving); Calories: 119; Total Fat: 4 grams; Saturated Fat: 2 grams; Total Carbohydrate: 17 grams; 
Sugars: 6 grams; Protein: 4 grams; Sodium: 305 milligrams; Cholesterol: 28 milligrams; 
Fiber: 3  grams

Posted by Dana White  /  Filed under Recipes, Seasonal Goodies  /  Comments: 0



Chocolate Zucchini Muffins
Thursday, August 1st, 2019

Inspired by this recipe for zucchini bread, the hand held version is just as tasty and a wonderful way to add vegetables to your diet. Make these healthy muffins for breakfast or a snack to take along to work or camp this summer.

Makes 12 muffins

1 cup all-purpose flour
1/2 cup whole wheat pastry flour
1/2 cup unsweetened cocoa powder
1/2 teaspoon baking soda
1/4 teaspoon kosher salt
1/2 teaspoon cinnamon
1/4 teaspoon ground nutmeg
1 cup granulated sugar
1/2 cup canola oil
1/2 cup unsweetened applesauce
2 large eggs
1 teaspoon vanilla extract
1 teaspoon lemon juice
1 cup grated zucchini
1/2 cup chocolate chips

Preheat oven to 350-degrees F. Line a 12-cup muffin pan with paper liners. In a large bowl whisk together flours, cocoa, baking soda, salt and cinnamon; set aside. Using an electric mixer, combine sugar canola oil and applesauce; mix on low until combined. Add eggs, vanilla extract and lemon juice and mix on low speed until well combined. Slowly add flour mixture and mix until just combined. Using a spatula, fold in zucchini and chocolate chips. Use an ice cream scoop to divide the batter evenly in the muffin pan. Transfer to the oven and bake for 20 minutes or until the toothpick inserted into the center of a muffin comes out clean. Set aside to cool.

Nutrition Per Muffin: Calories: 245; Total Fat: 13 grams; Saturated Fat: 2 grams; Carbohydrates: 31 grams
; Protein: 4 grams; Sodium: 90 milligrams; Cholesterol: 31 milligrams; Fiber: 2 grams

Posted by Dana White  /  Filed under Recipes  /  Comments: 0



Summertime Broccoli Salad
Sunday, July 7th, 2019

A tangy yogurt based dressing teamed up with other nutritious ingredients means this salad packs in plenty of protein, calcium and fiber. Go ahead and make in advance, it actually tastes better once the flavors have a chance to mingle. Serve with any of your summer BBQ favorites.

Serves: 8

¼ cup nonfat plain Greek yogurt

2 tablespoons mayonnaise

1 tablespoon honey

2 teaspoons apple cider vinegar

½ teaspoon kosher salt

½ cup raisins

1/4 red onion, thinly sliced

2 ounces sharp cheddar cheese, diced

3 slices cooked bacon, finely chopped

4 cups finely chopped broccoli

In a large bowl whisk yogurt, mayonnaise, honey, vinegar and salt. Add raisins, onion, cheese, bacon and broccoli and toss well. Serve immediately or store in the refrigerator for up to 3 days.

Nutrition Per Serving: Calories: 137; Total Fat: 6.5g; Saturated Fat: 2.5g; Cholesterol: 17mg; Sodium: 371mg; Carbohydrate: 13g; Fiber: 4g; Protein: 7g

Posted by Dana White  /  Filed under Recipes, Seasonal Goodies  /  Comments: more



Sheet Pan Sesame-Ginger Shrimp with Carrot Noodles
Saturday, May 4th, 2019

This 10-minute meal will save you on a busy weeknight. Serve solo or with along with  brown rice or rice pasta.

Serves: 4

1 pound large shrimp, peeled and deveined
12 oz sugar snap peas
4 large carrots, spiralized or thinly sliced

2 tablespoons reduced sodium soy sauce or gluten-free tamari
2 teaspoons sesame oil
1 tablespoon honey
2 teaspoons grated fresh ginger root
1 clove garlic, mined
3 scallion, finely chopped
Sesame seeds (optional)
Sriracha for serving, optional

Preheat oven to 400-F. Line a sheet pan with parchment paper. Place shrimp on one side of the sheet pan, place sugar snap peas in the middle and carrots next to the peas. In a small bowl combine soy sauce, sesame oil, honey, ginger and garlic; whisk to combine. Pour sauce over shrimp and vegetables. Place in the oven and roast for 10 minutes until shrimp is pink and vegetables are crisp-tender.  Remove from oven and garnish with sesame seeds and chopped scallions. Serve with Sriracha, if desired.

Calories: 185 ; Total Fat: 4g; Saturated Fat: 0g; Carbohydrate: 20g; Protein: 21g Sodium: 652mg; Fiber: 4g

Posted by Dana White  /  Filed under Recipes, Seasonal Goodies  /  Comments: 0



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



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