Archive for the 'Seasonal Goodies' Category

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 12

Festive + Healthy Holiday Goodies

A round up of healthy and festive holiday treats.

Oct 30

Instant Pot Cranberry Sauce

My cranberry dreams come true.

Aug 11

Mango Coleslaw

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

Jun 27

Strawberry Lemonade Slushies

Beat the heat with this seasonal and naturally beautiful sipper.

Jun 13

Father’s Day Favorites!

Hook dad up with these easy and healthy recipes!

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!


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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



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



Instant Pot Cranberry Sauce
Tuesday, October 30th, 2018

I have a cranberry sauce addiction. I love it, have always loved it, and find it necessary to eat it throughout the year.  I have pined over the perfect recipe for countless Thanksgivings and the search is over. The most delicious batch of sweet-tart cranberry flawlessness is less than 20 minutes away – start to finish – using the Instant Pot.

Makes 1 quart

24 ounces fresh cranberries

1 cup granulated sugar

1/4 cup orange juice

1 tbsp orange zest

pinch koser salt

1 tbsp honey (optional)

Combine cranberries, sugar, orange juice, orange zest and salt in the inner pot. Gently stir to coat the cranberries in the sugar.

Cover and lock the lid, set the vent to the sealing position. Select PRESSURE COOK (HIGH) and set timer to 2 minutes. When cook time is complete, allow for 5 minutes of natural release, then quick release the remaining pressure. Remove the lid, stir in the honey and transfer to containers to cool. Store in the refrigerator for up to 2 weeks.

Nutrition Info Per Serving (2 tbsp): Calories: 38; Total fat: 0g; Total Carbs: 9g; Sodium: 4mg; Fiber: 1g; Protein: 0g

For more healthy recipes using your Instant Pot check out my Healthy Instant Pot Cookbook – on sale now!

Posted by Dana White  /  Filed under Instant Pot, Recipes, Seasonal Goodies  /  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



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



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



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: more



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



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