Archive for the 'Recipes' Category

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.

Dec 02

Gluten Free: Flourless Peanut Butter Chip Cookies

A must try recipe for a gluten free treat. Any peanut butter lover will fall for these flourless cookie.

Nov 17

Sweet Potato & Bacon Soup

An awesome recipe for Thanksgiving leftovers or to serve as an appetizer with a holiday meal.

Nov 13

Dragon Fruit Dream with Raspberries + Honey

Calling all dragon fruit lovers!


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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



Gluten Free: Flourless Peanut Butter Chip Cookies
Sunday, December 2nd, 2018

A must try recipe for a gluten free treat. Any peanut butter lover will fall for these flourless cookies.

Makes 24 cookies

1 cup smooth peanut butter

3/4 cup light brown sugar

1 large egg, beaten

1 teaspoon baking soda

1 teaspoon vanilla extract

1/2 cup mini chocolate chips

Coarse sea salt

Preheat oven to 350F. Line a sheet pan with parchment paper and set aside. In a bowl, combine peanut butter and brown sugar – stir well. Add egg, baking soda, and vanilla; stir until all ingredients are well mixed, then gently mix in the mini chocolate chips.

Using a small ice cream scoop, place 8 cookies onto the sheet pan (give them some room as they will spread out). Gently press to flatten each cookie slightly. Bake for 6 to 8 minutes until puffed and spread out. Remove from oven and then sprinkle lightly with sea salt. Once completely cooled, store in an airtight container.

Nutrition Info Per Cookie: Calories: 111; Total Fat: 7g; Carbohydrates: 11g; Protein: 3g

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



Sweet Potato & Bacon Soup
Saturday, November 17th, 2018

An awesome recipe for Thanksgiving leftovers or to serve as an appetizer with a holiday meal.

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



Dragon Fruit Dream with Raspberries + Honey
Tuesday, November 13th, 2018

Dragon fruit is a tropical fruit that contains healthy carbs, iron, magnesium, and hunger-fighting fiber. You can find fresh dragon fruit in autumn and winter or frozen is available year around. 

Serves: 2

1 ½ cups unsweetened coconut milk beverage

1 cup frozen dragon fruit

¼ cup freeze dried raspberries

1 tbsp honey

Juice of ½ lime

In a blender, combine coconut milk, dragon fruit, raspberries, honey, and lime juice. Blend on high speed until smooth. Pour and serve immediately.

Nutrition per serving: 147 calories; 3 g fat; 0 mg cholesterol, 28 mg sodium; 27 g carbohydrate (27g sugar, 8g added sugar, 5g fiber), 2g protein

Excerpted from Healthy Quick & Easy Smoothies 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 Quick & Easy Smoothies, Recipes  /  Comments: 0



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