Archive for the 'Recipes' Category

Feb 21

Healthy Air Fryer Cookbook: Cauliflower and Cheddar Potato Skins

Pile on the cauliflower, sprinkle with a sensible amount of flavorful cheese and get the skin nice and crispy skin in the air fryer.

Feb 14

Raspberry Nut + Seed Granola

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

Jan 30

4 Weeks of Weeknight Dinners

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

Jan 11

Banana Date Spinach Smoothie

Power up your morning with this naturally sweetened green drink.

Jan 08

THE Green Sauce

Meet Green Sauce. A personal obsession. It’s a salad dressing, dipping sauce, sandwich spread, or medium with which you smother anything and immediately like it more. Inspired by a local Venezuelan restaurant in Norwalk, CT. I had to come up with a similar recipe as I can’t make it there as often as I would like (ehem, every day) …..and don’t worry, it’s super easy to make. Shortly after tasting it,…

Dec 27

Air Fryer Sweet Potato & Jalapeno Potato Hash

This hash will top any diner version you’ve tried. Made with nutrient-rich sweet potatoes and some heat from fresh jalapeno pepper.

Dec 18

Instant Pot Veggie Chili

A vegetarian version that will please any chili lover.

Dec 05

DIY Holiday Spice – Naughty and Nice

Make homemade spice blends for stocking stuffers and hostess gifts.

Nov 21

Holiday Gift Guide 2017

Holiday gifts are just a few clicks away!

Nov 20

Sheet Pan Sesame-Ginger Shrimp with Carrot Noodles

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


Affiliations

Healthy Eats

Latest on Twitter

Like us on Facebook

Healthy Air Fryer Cookbook: Cauliflower and Cheddar Potato Skins
Wednesday, February 21st, 2018

This popular pub food can be made in a healthier fashion. Pile on the cauliflower, sprinkle with a sensible amount of flavorful cheese and get the skin nice and crispy skin in the air fryer.

Makes 8 pieces

4 medium russet potatoes, scrubbed
2 tbsp olive oil
½ tsp kosher salt
½ tsp black pepper
½ cup shredded sharp cheddar cheese
1 cup chopped cauliflower florets
2 tbsp. chopped chives for serving

1.    Preheat the air fryer to 360°F
2.    Spray the fryer basket with nonstick cooking spray and place 2 whole potatoes in the air fryer basket and cook until tender, about 20 minutes; repeat with remaining potatoes.
3.    Once potatoes are cool enough to handle, cut in half lengthwise and scoop out some of the flesh.
4.    Brush the insides of the potato skins with olive oil and season with salt and pepper.
5.    Top each potato skin with 2 tbsp of cauliflower and 1 tbsp of shredded cheese.
6. Place four pieces in the fryer basket and cook for 12 minutes. Repeat with remaining 4 pieces.
7. Sprinkle with chives before serving.

Calories    103
Total fat    5g
Saturated fat 2g
Cholesterol    5mg
Sodium 111mg
Carbohydrates 12g
Dietary fibers 3g
Sugars 1g
Protein 3g

Excerpted from Healthy Air Fryer Cookbook reprinted by permission of Alpha, a division of Penguin Random House LLC. Copyright © 2017 by Dana Angelo White

Posted by Dana White  /  Filed under Healthy Air Fryer Cookbook, Recipes  /  Comments: more



Raspberry Nut + Seed Granola
Wednesday, February 14th, 2018

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: 1



4 Weeks of Weeknight Dinners
Tuesday, January 30th, 2018

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. LEAVE A COMMENT BELOW AND I’LL EMAIL YOU SHOPPING LISTS FOR EVERY WEEK! 🙂 HAPPY MEAL PLANNING.

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



Banana Date Spinach Smoothie
Thursday, January 11th, 2018

Power up your morning with this naturally sweetened green drink. For some extra crunch, throw in a handful of walnuts or a few chia seeds.

Serves: 1

1 ripe banana
2 dates, pitted and roughly chopped
1 handful baby spinach
1 cup low fat milk
Ice



Place ingredients in a blender and blend until smooth.



 

Nutrition Per Serving: Calories: 284; Total Fat: 3 grams; Saturated Fat: 2 grams; Total Carbohydrate: 57 grams; Protein: 11 grams; Sodium: 175 milligrams; Cholesterol: 10 milligrams; Fiber: 6 grams

Print This Post Print This Post

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



THE Green Sauce
Monday, January 8th, 2018

Meet Green Sauce. A personal obsession. It’s a salad dressing, dipping sauce, sandwich spread, or medium with which you smother anything and immediately like it more. Inspired by a local Venezuelan restaurant in Norwalk, CT. I had to come up with a similar recipe as I can’t make it there as often as I would like (ehem, every day) …..and don’t worry, it’s super easy to make.

Shortly after tasting it, you’ll be putting it on EVERYTHING. You’re welcome.

Green Sauce

Makes about 2 cups

1 avocado
Juice of 2 limes
2 cups fresh cilantro (leaves and stems)
1 jalapeno pepper
2 tablespoons white vinegar
1 tablespoon honey
1 teaspoon kosher salt
¼ white onion
1 cup water

Combine ingredients in a blender and blend until smooth. Taste for seasoning and adjust as needed. If mixture appears too thick, add a little more water.

Nutrition Info Per (1/4 cup); 46 cals, 3g fat, sodium 147mg, carbs 6g, fiber 2g, sugar 3g, protein: 1g

 

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



Air Fryer Sweet Potato & Jalapeno Potato Hash
Wednesday, December 27th, 2017

This hash will top any diner version you’ve tried. Made with nutrient-rich sweet potatoes and some heat from fresh jalapeno pepper.

Serves 4

2 large sweet potatoes
½ small red onion, cut into large chunks
1 green bell pepper, cut into large chunks
1 jalapeno pepper, seeded and sliced
½ tsp. kosher salt
¼ tsp. black pepper
1 tsp. olive oil

  1.  Preheat the air fryer to 360°F
    2.  Cook the sweet potatoes on high in the microwave until softened but not completely cooked (3-4 min); set aside to cool for 10 min.
    3.    Remove skin from sweet potatoes, then cut into large chunks.
    4.    In a large bowl combine sweet potatoes, onion, peppers, salt, pepper and olive oil; toss gently to combine.
    5.    Spray the fryer basket with nonstick cooking spray, then pour mixture into the basket and cook for 8 minutes.
 6.   Pause the machine, shake the basket and cook for 8 minutes more.
 7.   Transfer to a bowl and serve topped with a cooked egg, if desired.

Nutrition per serving (does not include egg): Calories 103; Total fat 1g; Saturated fat  0g; Cholesterol 0 mg; Sodium 174mg; Carbohydrates 22g; Dietary fibers 4g; Sugars 7g; Protein 2g

Excerpted from Healthy Air Fryer Cookbook reprinted by permission of Alpha, a division of Penguin Random House LLC. Copyright © 2017 by Dana Angelo Whit

Posted by Dana White  /  Filed under Healthy Air Fryer Cookbook, Recipes  /  Comments: 0



Instant Pot Veggie Chili
Monday, December 18th, 2017

A meatless option with tons of texture, flavor, protein and fiber. Everything about this chili is satisfying.

2 teaspoons canola oil
1 cup chopped onion
1 clove finely chopped garlic
1 ½ tsp chili powder
½ tsp dried oregano
1(28oz) can diced tomatoes
1 (15oz)can black beans, rinsed and drained
1 red bell pepper, diced
1 teaspoon kosher salt
1 sweet potato, peeled and diced
¾ cup corn kernels
Suggested toppings: chopped scallion, plain Greek yogurt, shredded cheese

Set the pressure cooker to sauté function. Add oil and sauté onion and garlic until fragrant, about 2 minutes. Add chili powder and oregano, followed by canned tomatoes, black beans, pepper, sweet potato and salt. Cover and lock the lid in place and set to HIGH pressure for 15 minutes. Allow for natural pressure release which will take about 20 minutes. Remove the lid and stir in corn. Serve with desired toppings.

Nutrition Per Serving: Calories 208; Total fat 4g; Sodium    566mg
Carbohydrates    38g; Dietary fiber    8g; Sugars    12g; Protein    9g

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



DIY Holiday Spice – Naughty and Nice
Tuesday, December 5th, 2017

I love making couture spice blends for stocking stuffers and hostess gifts. Anything goes when it comes to the flavors so adjust the ingredients as you see fit. You can find simple and affordable spice jars on amazon.

Holiday Spice – NAUGHTY
Sprinkle this spice blend on pasta, pizza, fish or mix with olive oil and salad dressing for a herbaceous, spicy kick!

1 part red pepper flakes
1 part Basil Salt
1 part granulated garlic
1/2 part dried parsley

Holiday Spice – NICE
This is a perfect everyday blend to make your daily recipes a little special. This mix has become my go-to for marinades, roasted chicken, soups, stews and roasted vegetables.

2 parts Rosemary Citrus Sea Salt
1 part garlic powder
1 part black pepper

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



Holiday Gift Guide 2017
Tuesday, November 21st, 2017

Need some holiday gift ideas for the healthy foodies on your list? Here are a few of my favorite things.

Recipe Inspiration

Signed cookbooks from SHOP Dana White Nutrition. Anyone expecting a baby? Bundle The Whole 9 Months and First Bites! I’m also digging the concept behind the Perfect Bake 2.0 – love the idea of being able to scale baking recipes up and down without doing all that math.

Delicious Delivered

The best quality meats from Butcher Box — plus FREE BACON! Spice subscriptions from Dash & Dram. Lunch boxes and water bottles from Box Appetit. Gourmet chocolate from Chuao. And don’t forget to sweat a little with a camo tank from lululemon and some bright and wild muscle recovery from PRO Compression Socks.

Homemade Gifts
Some of the best gifts are the ones you make yourself. Homemade Vanilla Extract is still my favorite go-to hostess gift and little bags of Strawberry Crunch Bark make delightful stocking stuffers and party favors.

Nutrition Services
Does someone you love need a jump start on healthy habits? Treat them to nutrition counseling or customized meal planning.

Posted by Dana White  /  Filed under Product Reviews, Recipes, Seasonal Goodies, Sports Nutrition  /  Comments: 1



Sheet Pan Sesame-Ginger Shrimp with Carrot Noodles
Monday, November 20th, 2017

 

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



Receive updates from Dana White Nutrition!