Archive for the 'Recipes' Category

Apr 08

Favorite Foods for Skin Health

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.

Jan 06

Instant Pot (Frozen) Maple Dijon Salmon with Sweet Potatoes

Trying to eat more salmon? It helps if it can be ready in minutes! This one pot meal is as delicious as it is healthy and I am downright obsessed!

Jan 01

4 Weeks of Weeknight Dinners

4 weeks of easy, healthy and kid-friendly weeknight dinners.

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…

Dec 12

Festive + Healthy Holiday Goodies

A round up of healthy and festive holiday treats.


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Favorite Foods for Skin Health
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



Instant Pot (Frozen) Maple Dijon Salmon with Sweet Potatoes
Sunday, January 6th, 2019

Trying to eat more salmon? It helps if it can be ready in minutes! This one pot meal is as delicious as it is healthy and I am downright obsessed! The salmon can go from freezer to pot with no defrosting necessary and the total cook time is LESS THAN 15 minutes, including pressure build time. If you do have fresh salmon on hand, cut down the cook time by 2 minutes and cut the sweet potatoes a little bit smaller to assure even and complete cooking.

Serves: 2

2 medium sweet potatoes, peeled and diced

1/2 cup water

1/2 tsp kosher salt or Naughty Spice

1 tsp olive oil

2 (5 ounce) pieces of frozen salmon

1 tsp Dijon mustard

1 tsp maple syrup

2 slices lemon

Serving suggestions: fresh arugula, olive oil, fresh lemon juice + sea salt

Place sweet potato in the bottom on the inner pot; add water, salt (or seasoning) and olive oil and mix gently. Spray a wire rack with cooking spray and place inside the pot on top of the sweet potatoes. Lay pieces of salmon on the rack. In a small bowl mix mustard and maple syrup and then brush it on the salmon and top with lemon slices. Cook on high pressure for 5 minutes. When the cook time is up, quick release the pressure and remove the lid. Remove the salmon and the rack and mash the sweet potatoes with a fork. Arrange a bed of arugula on a plate, drizzle with olive oil, a squeeze of fresh lemon juice and a sprinkle of sea salt – top with mashed sweet potato and salmon.

Calories: 349; Total Fat: 11g; Total Carbohydrate: 29g
Protein: 33g; Sodium: 447mg; Cholesterol: 64 mg
Fiber: 4g

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



4 Weeks of Weeknight Dinners
Tuesday, January 1st, 2019

Dinner Road Map

Dinner doesn’t have to be stressful or overwhelming. Here are my best tips and recipes to master meal planning for weeknight dinners.

I use my basic meal plan guidelines as a starting point each week. One night is roasted or grilled protein with rice or pasta – I make extra and those leftovers become another meal later in the week. One night is seafood, another vegetarian, another is pizza. My busiest day of the week always changes but on that night it’s a low prep slow cooker or Instant Pot meal or something from the freezer.

The last rule to dinner meal prep is always have some sort of vegetable (raw or cooked) or salad with dinner. It doesnt have to be fancy or composed, even a bowl of carrot sticks or cucumber slices will work.

Here are 4 weeks of weeknight meals to help take the guess work out of dinner prep.

Week 1
1.    Chicken Breast + Brown Rice — make extra rice and reserve some chicken for night #3 – Season 4 bone-in/skin-on split chicken breasts with olive oil, salt and pepper – roast at 400F until internal reaches 160F (about 35-40mins)
2.  Tacos
3.  Chicken Fried Rice
4.  Pesto Roasted Salmon + baked sweet potatoes
5.  Pizza Night


Week 2
1. Slow Cooker Cha Cha Chicken
2. Grilled Chicken or Steak Quesadillas + Beet Salads
3. Turkey Burger Sliders (using meatballs) and Oven fries
4. Pita Bread Pizza
5. Sheet Pan Shrimp

 


Week 3
1. EZ Pasta + Meat Sauce
Sauté a pound of ground turkey or lean beef in this sauce and serve with pasta – sauce will also be needed for night #5
2. Dijon & Thyme Roasted Salmon + Quinoa – make extra quinoa for night #4  (back up – Trader Joes Fish Sticks for the Kids) or Grilled Catfish Tacos
3. Sheet Pan Chicken Legs + Sweet Potato
4. Quinoa Stuffed Peppers (with or without sausage)
5. Slow Cooker Chicken Cacciatore


Week 4
1. Chicken Breast + Brown Rice — make extra rice and reserve some chicken for night #3
Season 4 bone-in/skin-on split chicken breasts with olive oil, salt and pepper – roast at 400F until internal reaches 160F (about 35-40mins)
2. Slow Cooker Coconut Chicken
3. Burritos – chicken, cheese, brown rice, vegetables, avocado in whole grain tortillas
4. Cod Foil Packets with Summer Squash “Pasta”
5. Pizza Pockets

BONUS! Week 5
1. Choose a favorite from Week 1
2. Choose a favorite from Week 2
3. Choose a favorite from Week 3
4. Choose a favorite from Week 4
5. BONUS from below

 

BONUS RECIPES
Immunity Soup
Roasted Cauliflower Soup
Quesadilla Lasagna

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



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



Festive + Healthy Holiday Goodies
Wednesday, December 12th, 2018

Whether you are looking for the perfect side dish, hostess gift or healthy-ish sweet treat, I’ve got a combo of unbeatable recipes for your holiday. Thanks to partners POM Wonderful and Carapelli Olive Oil for sharing their recipes.

1.) Marinated Roasted Shiitake Mushrooms with Olive Oil Agrodolce

2.) Naughty and Nice DIY Spice Blends

3.) Chocolate Dipped Clementines

4.) For the POM Wonderful Party Punch – combine 2 cups of POM Wonderful 100% Pomegranate Juice with 2 cups freshly squeezed orange juice (or use mandarin oranges) and 2 tsp freshly grated ginger. Before serving, gently stir in 2 cups of chilled club soda or sparkling water. Pour into glasses and serve garnished with rosemary sprigs and frozen mandarin orange slices.

Happy Holidays!

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



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