Archive for the 'Recipes' Category

May 03

Roasted Vegetable Panini

Fresh mozzarella makes this vegetarian sandwich super satisfying.

Apr 27

Cauliflower Almond Smoothie

Cool, creamy and packed with nutrients.

Apr 20

Lightened Up Strawberry Scones with Rhubarb Glaze

This family can’t get enough strawberries!  Here is a fantastic way to enjoy 2 seasonal delights – for a lot less fat and calories. Makes 24 scones For the scones 2 cups all purpose flour ¼ cup granulated sugar or Vanilla-Cardamom Sugar 1 tablespoon baking powder ½ teaspoon kosher salt 4 tablespoons cold unsalted butter, diced ½ to ¾ cup half & half ½ cup finely chopped fresh strawberries For…

Mar 20

Smoothie Freezer Packs Gone Wild

This recipe features antioxidant-filled wild blueberries, chia seeds, and touch of lemon zest!

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.


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Roasted Vegetable Panini
Thursday, May 3rd, 2018

Serves 1

2 slices of whole grain bread
2 slices fresh mozzarella cheese
Grilled or roasted vegetables (zucchini, eggplant, roasted red pepper, onion)
Fresh basil leaves
Nonstick cooking spray

Assemble sandwich by placing cheese, vegetables and basil between two slices of bread. Place sandwich in a preheated panini maker or on nonstick skillet that has been sprayed with nonstick spray. Cook until cheese is slightly melted and bread is lightly toasted (if using a skillet, turn over half way through cooking).

Nutrition Info Per Serving:
Calories: 427
Total Fat: 15 grams
Saturated Fat: 8 grams
Carbohydrates: 52 grams
Protein: 24 grams
Cholesterol: 30 milligrams
Sodium: 737 milligrams

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



Cauliflower Almond Smoothie
Friday, April 27th, 2018

Cauliflower Almond Smoothie

Oodles of protein, fiber and healthy fat blended into sippable goodness – a cauliflower recipe you never expected.

Serves: 2

2 cup skim milk
1 cup frozen cauliflower florets
1 frozen banana
2 tbsp almond butter

Pour milk into blender, followed by cauliflower, banana and almond butter. Blend until smooth and serve.

Nutrition Info Per Serving
244 calories, 9g fat (1g saturated fat), 5mg cholesterol, 120mg sodium,
31g carbohydrates (21g sugar, 0g added sugar, 4g fiber), 13g protein

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



Lightened Up Strawberry Scones with Rhubarb Glaze
Friday, April 20th, 2018

IMG_3504

This family can’t get enough strawberries!  Here is a fantastic way to enjoy 2 seasonal delights – for a lot less fat and calories.

Makes 24 scones

For the scones
2 cups all purpose flour
¼ cup granulated sugar or Vanilla-Cardamom Sugar
1 tablespoon baking powder
½ teaspoon kosher salt

4 tablespoons cold unsalted butter, diced
½ to ¾ cup half & half
½ cup finely chopped fresh strawberries

For the glaze
2 tablespoons Rhubarb Syrup
½ cup confectioners’ sugar
1 tablespoon half & half or heavy cream

IMG_3502

Preheat oven to 425-degrees F. Line a sheet pan with parchment paper or a baking mat.

In a large bowl combine flour, sugar, baking powder and salt; whisk to combine. Using a pastry cutter work the butter into the flour until it’s the size of small peas and distributed throughout the dry ingredients. Add ½ cup of half and half and strawberries mix gently with clean hands, being careful not to over mix; add additional tablespoons of half & half if needed until dough just comes together.

Turn dough out on a floured surface and roll gently into a large rectangle. Using a sharp knife or pizza wheel, cut into squares then triangles. Transfer pieces to a baking sheet and brush with remaining half & half. Bake for 7 to 10 minutes until they just begin to turn golden on the bottom. Allow to cool for 5 minutes, then transfer to a wire rack to cool completely.

While scones are cooling, prepare the glaze. Whisk rhubarb syrup, sugar and half and half until smooth. Drizzle over cooled scones and allow 15 minutes to set before serving.

Nutrition Info Per Scone
Calories: 88; Total Fat: 3 grams; Saturated Fat: 2 grams; Total Carbohydrate: 14 grams
Sugars: 6 grams; Protein: 1 gram; Sodium: 184 milligrams; Cholesterol: 8 milligrams
Fiber: 0 grams

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



Smoothie Freezer Packs Gone Wild
Tuesday, March 20th, 2018

I’ve become obsessed with make-ahead smoothie packs.
This recipe features antioxidant-filled wild blueberries, chia seeds, and touch of lemon zest!

Waste Not Wild Blueberry Smoothie

Waste-Not Wild Blueberry Smoothie

I hate to waste food and I love to save time! Make-ahead smoothie packs are my answer to quick breakfasts and snacks, plus they’re a terrific way to reduce waste in the kitchen. When a bunch of bananas are getting too ripe or that tub of vanilla yogurt is about to expire, measure out and toss ingredients into freezer safe bags.

serves: 1

Smoothie pack:
½ cup low fat vanilla yogurt, frozen in cubes
1 cup frozen wild blueberries
1 teaspoon lemon zest
1 tablespoon chia seeds
½ banana, sliced

1 cup coconut water

Combine smoothie pack ingredients with coconut water in a blender and blend until smooth.

Nutrition Info Per Serving:
Calories: 312; Total Fat 4g; Saturated Fat: 1g; Carbohydrates: 64g; Fiber: 11g; Protein: 8g

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



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. New to air frying? Check out my exclusive list of Air Frying Essentials featured on Healthline.

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: more



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

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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: 1



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



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