Archive for the 'Recipes' Category

Sep 25

Fall Comfort Foods

Celebrating the flavors of fall, plus a side of heart health for cholesterol awareness month!

Aug 11

Mango Coleslaw

Kick off summertime with this light and fresh spin on a classic picnic salad

Jul 24

Crispy Skillet Tofu

Don’t turn away from tofu without trying THIS recipe.

Jun 27

Strawberry Lemonade Slushies

Beat the heat with this seasonal and naturally beautiful sipper.

Jun 25

Chocolate Zucchini Muffins

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

Jun 13

Father’s Day Favorites!

Hook dad up with these easy and healthy recipes!

Jun 08

Almond Coconut Instant Pot Yogurt

Infusing yummy almond coconut milk with the goodness of tummy pleasing probiotics is easier than you think thanks to the Instant Pot.

Jun 05

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.

May 21

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

This shrimp recipe is a game changer!

May 17

HOORAY FOR FREE SALMON!

I’ve partnered with ButcherBox to bring you this delish offer!


Affiliations

Healthy Eats

Latest on Twitter

Like us on Facebook

Fall Comfort Foods
Tuesday, September 25th, 2018

Celebrating the flavors of fall, plus a side of heart health for cholesterol awareness month!

  1. Are you a PSL lover and a pumpkin spice fanatic? You probably have the ingredients to make your very own spice blend in your pantry right now. Get the recipe and some tips on the health benefits of this craveable spice combo in this article for Food Network.
  2. It doesn’t get much cozier than Favorite 3-Bean Chili , plus there is plenty of fiber and plant sterols to fight bad cholesterol.
  3. To go along with your chili, bake a batch of Cheesy Chive Muffins made with the polyunsaturated goodness of corn oil.
  4. Instead of greasy french fries get roasting! Fall veggies like potatoes, squash, radishes and onions make fore a nutrient filled side dish. Toss with olive oil, salt, pepper and roast at 400F until tender.
  5. Save room for dessert! Quiet possibly the easiest way to make a from scratch dessert, drench whole grains, nuts and/or fruit in chocolate. Spread, set and break into finger licking pieces. White Chocolate Pistachio Crunch Bark (pictured above) is the sensible sweet treat you need in your life.
Posted by Dana White  /  Filed under Recipes  /  Comments: 0



Mango Coleslaw
Saturday, August 11th, 2018

Celebrate summer with this light and fresh spin on a classic picnic salad. The vinegar-based dressing slashes fat and calories and highlights the flavors and textures of the nutrient-filled fruits and vegetables.

Serves: 6

¼ cup seasoned rice vinegar (such as Nakano Mango)
1 tablespoon canola or avocado oil
2 teaspoons sugar
¼ teaspoon celery seed
½ teaspoon kosher salt
4 cups shredded green cabbage
1 cup grated carrots
1 cup diced fresh mango

In a large bowl whisk vinegar, oil, sugar, celery seed and salt.
Add cabbage, carrots and mango. Toss well to coat all the ingredients in the dressing. Allow to sit at room temperature for at least 10 minutes before serving or cover and place in the refrigerator for up to 6 hours.

Nutrition Per Serving (1 cup): Calories: 44; Total Fat: 2.5 grams; Carbohydrates: 10 grams; Protein: 1 gram; Sodium: 215 milligrams; Fiber: 2 grams

Posted by Dana White  /  Filed under Just Yummy, Recipes, Seasonal Goodies  /  Comments: 1



Crispy Skillet Tofu
Tuesday, July 24th, 2018

Don’t turn away from tofu without trying THIS recipe. Crunchy bites of tofu add plant based protein power to any rice or noodle dish – tacos and burritos too!

Serves: 4

1 package (14 oz) extra firm tofu
1 tbsp cornstarch
2 tbsp canola oil
1/2 tsp kosher salt

Drain and cube tofu, place in a bowl line with paper towels and drain for at least 10 minutes or place in the fridge to drain for up to 12 hours.
Remove paper towel and sprinkle with cornstarch, toss to coat. Heat oil in a nonstick skillet, add tofu cubes and cook, turning frequently until browned and crispy on all sides, about 15 to 20 minutes total. Season with salt and serve.

Calories: 150; Total Fat: 12 grams; Saturated Fat: 0 grams; Total Carbohydrate: 4 grams
Sugars: 0 grams; Protein: 10 grams; Sodium: 250 milligrams; Cholesterol:  0 milligrams; Fiber: 0.5 gram

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



Strawberry Lemonade Slushies
Wednesday, June 27th, 2018

Pass on those convenience store ice drinks laden with sugar and artificial colors. Beat the heat with this seasonal and naturally beautiful sipper.

Makes 2 servings

  • 1 1/2 cups lemonade
  • 1/2 cup 100% apple juice
  • 1 cup strawberries

Place lemonade, apple juice and strawberries in a blender. Blend well and pour through a fine mesh strainer to remove the seeds. Pour mixture into a ice cream machine and run for about 15 minutes or until mixture is as frosty as desired. Pour into glasses and serve.

Calories: 136; Total Fat: 0 grams; Saturated Fat: 0 grams; Carbohydrates: 35 grams
Protein: 0 grams; Sodium: 2 milligrams; Cholesterol: 0 milligrams; Fiber: 1 gram

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



Chocolate Zucchini Muffins
Monday, June 25th, 2018

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



Father’s Day Favorites!
Wednesday, June 13th, 2018

Hook dad up with these easy and healthy recipes! Ideas for breakfast, lunch, dinner and dessert.

Breakfast

Lunch/Dinner

Desserts

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



Almond Coconut Instant Pot Yogurt
Friday, June 8th, 2018

Infusing yummy almond coconut milk with the goodness of tummy pleasing probiotics is easier than you think thanks to the Instant Pot. Making dairy free yogurt is a game of trial and error. Most recipes out there rely on lots of gelatin or other thickeners to get the right yogurt-y texture. Instead I used chia seeds to help the mixture hold AND to boost the nutrients. Thanks to these tiny seeds, this superfood concoction has a whopping 6 grams of fiber, but only 107 calories per serving.

3 cups Almond Breeze Almond Coconut Milk Blend
2 tbsp plain non-dairy yogurt (or 1 probiotic capsule)
1 tsp vanilla extract
1/2 cup chia seeds

1.    Pour almond coconut milk into the inner pot. Cover and lock the lid in place with the vent sealed. Set to Yogurt function and adjust to “boil.”When the heating is done, the machine will beep.
2.    Carefully remove the inner pot and set in a bowl of ice water until the mixture cools to a temperature below 115 degrees F (use a thermometer to check the temp).
3.    Once cooled, whisk in yogurt or contents of capsule (just the powder, break it open!). Place the inner pot back in the base. Cover and lock the lid again, this time leaving the vent open.
4.    Set to Yogurt function for 10 hours. When the time is up, carefully remove lid and transfer yogurt to a container, whisk in vanilla and chia seeds and place in the refrigerator to chill for at least 8 hours.
5. Serve drizzled with honey and topped with fresh fruit.

Nutrition per 3/4 cup serving. Calories: 107; Total Fat: 7 grams; Saturated Fat: 1 gram; Total Carbohydrate: 9 grams; Sugars: 1 grams; Protein: 4 grams; Sodium: 91 milligrams; Cholesterol: 0 milligrams; Fiber: 6 grams

Posted by Dana White  /  Filed under Recipes  /  Comments: 1



Easiest Pad Thai
Tuesday, June 5th, 2018

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



Bang Bang Shrimp… Boom Boom Shrimp… what ever you call it, it’s AMAZING!
Monday, May 21st, 2018

 

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



HOORAY FOR FREE SALMON!
Thursday, May 17th, 2018

I’ve partnered with ButcherBox to bring you this delish offer!

All new ButcherBox customers will receive 2lbs of Wild Alaskan Sockeye Salmon with their order! USE THIS LINK to check it the deal – but hurry as it ends May 29th!

Here are some of my most favorite salmon recipes.

Pesto Roasted Salmon

Dijon-Thyme Roasted Salmon via Verywellfit (pictured above)

Pineapple-Serrano Salmon Burgers

Sriracha Lime Collard Wraps

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



Receive updates from Dana White Nutrition!