Archive for the 'Recipes' Category

Mar 15

Meal Planner Monday – on Sunday!

Here is my meal plan for the week – along with the recipes for dinners!

Mar 14

Oat + Chocolate Energy Bites

No bake energy bites!

Mar 12

Make Ahead Breakfast: Sheet Pan Egg Sandwiches

A quick and easy recovery breakfast

Mar 07

Vanilla Fudge Protein Bites

Gluten free protein bites

Mar 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.

Feb 08

Strawberry Crunch Bark

You always have time to throw together a homemade dessert with a few pantry staples.

Jan 09

Wild Blueberry Oatmilk

Oat milk is trending for 2020

Dec 17

Air Fryer Sriracha Honey Chicken Wings

Sticky, sweet + spicy air fryer chicken wings…

Oct 07

Raspberry Nut + Seed Granola

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

Sep 09

Sweet Potato & Bacon Soup

One of my favorite fall recipes EVER!


Meal Planner Monday – on Sunday!
Sunday, March 15th, 2020

Here is my meal plan for the uncertain week ahead – along with all the recipe for dinners! Post any questions in the comments below or hit me up on social. Happy meal prepping everyone!

Last night’s dinner….

Spaghetti + Meatballs

http://danawhitenutrition.com/2014/01/basic-tomato-sauce/

http://danawhitenutrition.com/2016/04/bestbakedmeatballs/

For the Week Ahead!

Instant Pot Pulled Pork + Oven Fries

http://danawhitenutrition.com/2019/01/easiest-instant-pot-pulled-pork/

https://www.verywellfit.com/crispy-baked-french-fries-4140702  these can also be made in the air fryer

Greek Turkey Meatballs + Tzatziki

http://danawhitenutrition.com/2020/03/greek-turkey-meatballs/

http://danawhitenutrition.com/2016/09/csa-delight-fresh-mint-and-tzatziki/

Salmon + Instant Pot Risotto

https://www.food.com/recipe/air-fryer-miso-glazed-salmon-with-brussels-sprouts-538688

Risotto Recipe – coming soon! Will also do an insta story on Wednesday

Shrimp Tacos – Serve these shrimp in tortillas with fillings and guac

http://danawhitenutrition.com/2015/01/honey-sriracha-shrimp

Pizza

http://danawhitenutrition.com/2016/03/easy-weeknight-dinner-pizza-pockets/

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



Oat + Chocolate Energy Bites
Saturday, March 14th, 2020

 

Makes 24 pieces

2/3 cup dried coconut chips (toasted if desired)

1 cup oatmeal or muesli

1/2 cup ground flax seeds

1 tablespoon chia seeds

1/2 cup dark chocolate chips

Pinch sea salt

1/2 cup peanut or almond butter

1/3 cup honey

Place coconut, oats/muesli, flax, chia, chocolate chips and salt in a bowl; mix well.

Add nut peanut butter and honey and mix again. If the mixture appears too dry, add a few more drops of honey.

Once combined, use clean hands to roll into 24 balls*

Place in a container and then in the refrigerator to chill for at least 30 minutes. Store in airtight container in the fridge or freezer for up to one week.

*balls are a little easier to roll if you chill the mixture but not needed

 

Nutrition Info Per Piece

Calories: 95; Total Fat: 4.5 grams; Saturated Fat: 2 grams; Total Carbohydrate: 11 grams
Sugars: 7 grams; Protein: 2 grams; Sodium: 13 milligrams; Cholesterol: 0 milligrams
Fiber: 2 grams

 

 

 

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



Make Ahead Breakfast: Sheet Pan Egg Sandwiches
Thursday, March 12th, 2020

A quick and easy recovery breakfast. Be creative! Use what you have in the fridge or pantry.

6 large eggs

¼ tsp kosher salt

2 tbsp low-fat milk

1 1/2 cups chopped vegetables

6 slices cheese

6 rolls or English muffins

Preheat the oven to 400°F. Line a 9x 13 sheet pan with parchment paper and spray with nonstick cooking spray.

In a medium bowl, whisk the eggs until well beaten. Add the salt, milk and vegetables and mix to combine.

Pour the egg mixture into the sheet pan and carefully place in the oven. Bake for 12 minutes or until eggs are set

Remove the pan from the oven and top with slices of cheese.

Use a ring mold, knife or pizza cutter to cut the cooked eggs into 6 servings. Use a spatula to remove from the pan.

Place on rolls or English muffins and top with cheese. Sandwiches can be individually wrapped and stored in the fridge for 1 week  and freezer for up to 6 months. Reheat in the oven or toaster oven – top as desired and serve.*

*This recipe can be made gluten-free with gluten-free rolls or gluten-free bread. Can also be made dairy-free. Add your favorite nut milk to the egg mixture and omit the cheese. Add a few slices of avocado on top at the end.

 

Nutrition per Serving

Calories: 314

Total Fat: 16g

Saturated Fat: 7g

Cholesterol: 246mg

Sodium: 465mg

Total Carbohydrate: 24g

Dietary Fiber: 3g

Sugars: 2g

Protein: 20g

 

Posted by Dana White  /  Filed under Kid-Friendly, Recipes  /  Comments: 0



Vanilla Fudge Protein Bites
Saturday, March 7th, 2020

½ cup vanilla protein powder

1 cup almond flour

3 tbsp ground turmeric

1/2 cup cashew butter

2 tbsp coconut oil, melted

2 tsp vanilla extract

Zest of one lemon

Combine protein powder, almond flour and turmeric in a bowl.

Add in cashew butter, melted coconut oil, vanilla extract and lemon zest and combine with a spoon until a sticky dough has formed.

Place the mixture in the fridge for half an hour

Roll the mixture into even balls. Store in the fridge for up to one week or freezer for up to one month

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



Gluten Free: Flourless Peanut Butter Chip Cookies
Monday, March 2nd, 2020

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. Repeat with remaining dough. 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



Strawberry Crunch Bark
Saturday, February 8th, 2020

You always have time to throw together a homemade dessert with a few pantry staples.

8 ounces white chocolate, chopped

1/2 cup  Nut + Seed Granola (any granola will work)

1/2 cup freeze dried strawberries

Melt white chocolate in the microwave or over a double boiler. Once melted spread on to a parchment lined baking sheet. Sprinkle with granola and freeze dried strawberries and allow to set until the chocolate is hardened. Pop in the fridge or freezer for faster setting.

Nutrition Info Per Serving; Calories: 193; Total Fat: 13 grams; Saturated Fat: 7 grams; Total Carbohydrate: 19 grams; Sugars: 18 grams; Protein: 2 grams; Sodium: 23 milligrams; Cholesterol: 7 milligrams;  Fiber: 1 gram

 

 

 

Posted by Dana White  /  Filed under Just Yummy, Kid-Friendly, Recipes  /  Comments: 1



Wild Blueberry Oatmilk
Thursday, January 9th, 2020

Oat milk is trending for 2020. You can make your own version of this plant-based milk for a fraction of the cost of store-bought varieties, plus you can flavor it naturally with frozen fruit. This recipe gets incredible flavor, show-stopping color and an antioxidant boost from wild blueberries.

1 cup rolled oats (certified gluten free, if desired)

3 cups water

1 cup frozen wild blueberries

1 tbsp honey

pinch kosher salt

Place ingredients in a blender and blend for 2 minutes. Strain mixture through a fine mesh strainer*and serve. Store in the refrigerator for up to 5 days.

*you can also use a nut milk bag, coffee filter or cheese cloth to strain depending on the texture you desire.

Posted by Dana White  /  Filed under Just Yummy, Nutrition News, Recipes  /  Comments: 1



Air Fryer Sriracha Honey Chicken Wings
Tuesday, December 17th, 2019

Fried chicken wings can tip the scales at more than 150 calories EACH. This version slashes the fat and cuts the calories by more than 400 calories per serving.

1 tbsp Sriracha hot sauce

1 tbsp honey

1 clove garlic, minced

½ tsp kosher salt

16 chicken wings and drumettes (about 2 pounds)

1.Preheat the air fryer to 360°F.

2.In large bowl whisk together the Sriracha, honey, minced garlic and kosher salt, then add the chicken and toss to coat.

4.Spray the fryer basket with nonstick cooking spray, then place 8 pieces in the basket and cook for 15 minutes, turning half way through. Repeat this process with the remaining wings.

5.Remove the wings from the fryer and allow to cool on a wire rack for 10 minutes before serving.

Serving size: 4 pieces

Calories 167

Total fat 4g

Saturated fat 1g

Cholesterol 66mg

Sodium 309mg

Carbohydrates 5g

Dietary fibers 0g

Sugars 5g

Protein 26g

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 Just Yummy, Recipes  /  Comments: 0



Raspberry Nut + Seed Granola
Monday, October 7th, 2019

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



Sweet Potato & Bacon Soup
Monday, September 9th, 2019

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



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