Healthy Recipes

Crisp Chickpea Slaw

Chickpea Slaw

Try this Chickpea Slaw recipe for a healthy meal.

  • Prep Time:
  • Yield: Makes 2 servings (serving size: 3 1/2 cups)

Nutritional Information

Calories per serving: 369
Fat per serving: 7.9g
Saturated fat per serving: 0.9g
Monounsaturated fat per serving: 2.3g
Polyunsaturated fat per serving: 2.6g
Protein per serving: 18g
Carbohydrates per serving: 59g
Fiber per serving: 15g
Cholesterol per serving: 1mg
Iron per serving: 4mg
Sodium per serving: 430mg
Calcium per serving: 231mg

Ingredients

  • 1/4 cup fat-free plain yogurt
  • 1 tablespoon cider vinegar
  • 1 tablespoon water
  • 1/4 teaspoon kosher salt
  • Freshly ground black pepper
  • 1 (15-oz) can low-sodium chickpeas, rinsed and drained
  • 2 1/2 cups sliced packed green cabbage
  • 2 stalks celery, thinly sliced
  • 2 carrots, peeled with a vegetable peeler into strips or thinly sliced, or 2 cups shredded carrots
  • 2 tablespoons sesame seeds, toasted

Preparation

1. In a medium bowl, stir together the yogurt, vinegar, water, salt, and pepper to taste. Add the chickpeas, cabbage, celery, and carrots; toss to combine. Sprinkle with sesame seeds.

2. Transfer slaw to a plastic food-storage bag or 2 portable containers. Refrigerate at least 4 hours before serving; slaw keeps up to 3 days. Enjoy your Chickpea Slaw

Mediterranean Cauliflower Pizza

Mediterranean Cauliflower Pizza

In this healthy, gluten-free Mediterranean Cauliflower Pizza recipe, shredded cauliflower is mixed with mozzarella and oregano to make a flourless crust that echoes the flavor of a traditional pizza pie. The Meyer lemon, olive and sun-dried tomato topping adds a sophisticated Mediterranean flavor, but feel free to try more traditional pizza toppings, such as marinara sauce and mushrooms—even pepperoni.

  • Makes: 4 servings
  • Serving Size: 1 slice
  • Active Time: 40 minutes
  • Total Time: 1 hour 10 minutes
  • Equipment: Parchment paper

Nutrition Profile:
Low calorie | Low carbohydrate | Low sodium | High calcium | Healthy weight | Diabetes appropriate | Gluten free |

Ingredients

  • 1 medium head cauliflower (about 2 pounds), trimmed and broken into small florets
  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
  • 1/4 teaspoon salt
  • 2 Meyer lemons or 1 large regular lemon
  • 6 oil-packed sun-dried tomatoes, drained and coarsely chopped
  • 1/3 cup green or black olives, pitted and sliced
  • 1 large egg, lightly beaten
  • 1 cup shredded part-skim mozzarella cheese
  • 1/2 teaspoon dried oregano
  • Freshly ground pepper to taste
  • 1/4 cup slivered fresh basil

Preparation

Preheat oven to 450°F. Line a pizza pan or rimless baking sheet with parchment paper.

Place cauliflower in a food processor and pulse until reduced to rice-size crumbles. Transfer to a large nonstick skillet and add 1 tablespoon oil and salt. Heat over medium-high, stirring frequently, until the cauliflower begins to soften slightly (but don’t let it brown), 8 to 10 minutes. Transfer to a large bowl to cool for at least 10 minutes.

Meanwhile, with a sharp knife, remove the skin and white pith from the lemon(s) and discard. Working over a small bowl, cut the segments from the membranes, letting the segments drop into the bowl (remove seeds). Drain the juice from the segments (save for another use). Add tomatoes and olives to the lemon segments; toss to combine.

Add egg, cheese and oregano to the cooled cauliflower; stir to combine. Spread the mixture onto the prepared baking sheet, shaping into an even 10-inch round. Drizzle the remaining 1 teaspoon oil over the top.

Bake the pizza until the top begins to brown, 10 to 14 minutes. Scatter the lemon-olive mixture over the top, season with pepper, and continue to bake until nicely browned all over, 8 to 14 minutes more. Scatter basil over the top. Cut into wedges and serve.

Nutrition

Per serving: 200 calories; 14 g fat ( 4 g sat , 7 g mono ); 62 mg cholesterol; 9 g carbohydrates; 0 g added sugars; 11 g protein; 3 g fiber; 475 mg sodium; 451 mg potassium.

Nutrition Bonus: Vitamin C (94% daily value), Calcium (26% dv), Folate (16% dv)

Skillet Tuna Noodle Casserole

MF6439

Known as Tuna-Pea Wiggle to some, this family-friendly tuna noodle casserole tends to be made with canned soup and whole milk, which means high fat and sodium. Remedy this by making your own creamy mushroom sauce with nonfat milk thickened with a bit of flour. Look for whole-wheat egg noodles—they have more fiber than regular egg noodles (but this dish will work well and taste great with either).

6 servings, about 1 1/3 cups each | Active Time: 40 minutes | Total Time: 40 minutes

Ingredients

  • 8 ounces whole-wheat egg noodles
  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, finely chopped
  • 8 ounces mushrooms, sliced
  • 1/2 teaspoon salt
  • 1/2 cup dry white wine
  • 6 tablespoons all-purpose flour
  • 3 cups nonfat milk
  • 1/2 teaspoon freshly ground pepper
  • 12 ounces canned chunk light tuna drained (see Note)
  • 1 cup frozen peas, thawed
  • 1 cup finely grated Parmesan cheese, divided
  • 1/2 cup coarse dry whole-wheat breadcrumbs (see Tip)

Preparation

  1. Bring a large pot of water to a boil. Cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse.
  2. Position rack in upper third of oven and preheat broiler.
  3. Meanwhile, heat oil in a large ovenproof skillet over medium-high heat. Add onion, mushrooms and salt and cook, stirring often, until the onion is softened but not browned, about 5 minutes. Add wine and cook until evaporated, 4 to 5 minutes. Sprinkle flour over the vegetables; stir to coat. Add milk and pepper and bring to a simmer, stirring constantly. Stir in tuna, peas and 1/2 cup Parmesan until evenly incorporated. Then, stir in the noodles (the pan will be very full). Remove from the heat.
  4. Sprinkle the casserole with breadcrumbs and the remaining 1/2 cup Parmesan. Broil until bubbly and lightly browned on top, 3 to 4 minutes.

Nutrition

Per serving : 406 Calories; 8 g Fat; 3 g Sat; 3 g Mono; 53 mg Cholesterol; 47 g Carbohydrates; 32 g Protein; 5 g Fiber; 684 mg Sodium; 593 mg Potassium

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1/2 nonfat milk, 3 lean meat

Tips & Notes

  • Make Ahead Tip: Prepare through Step 3, spoon into an 8-inch-square glass baking dish, cover with foil and refrigerate for up to 1 day. Sprinkle with breadcrumbs and cheese (Step 4) and bake, covered, at 350°F for 50 minutes. Uncover and cook until browned and bubbly, about 15 minutes more.
  • Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
  • Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs. Or use prepared coarse dry breadcrumbs. We like Ian’s brand labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets.

 

Cod with Tomato Cream Sauce

MF7115

Makes: 4 servings

Active Time:

Total Time:

Ingredients

 

  • 1-1 1/4 pounds cod (see Tip) or tilapia fillets, cut into 4 pieces
  • 3 teaspoons chopped fresh thyme, divided
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 shallot, chopped
  • 2 cloves garlic, minced
  • 3/4 cup white wine
  • 1 14-ounce can diced tomatoes
  • 1/4 cup heavy cream or half-and-half
  • 1/2 teaspoon cornstarch

Preparation

  1. Season fish with 1 teaspoon thyme, 1/4 teaspoon salt and pepper. Heat oil in a large skillet over medium heat. Add shallot, garlic and 1 teaspoon thyme; cook, stirring, until beginning to soften, about 1 minute. Add wine, tomatoes and the fish to the pan; bring to a simmer. Cover and cook until the fish is cooked through, 4 to 6 minutes. Transfer the fish to a large plate; keep warm.
  2. Whisk cream and cornstarch in a small bowl. Add to the pan, along with the remaining 1 teaspoon thyme and 1/4 teaspoon salt. Cook, stirring, for 1 minute. Divide the fish and sauce among 4 shallow bowls.

Tips & Notes

  • Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.

Nutrition

Per serving: 227 calories; 10 g fat ( 4 g sat , 4 g mono ); 57 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 19 g protein; 1 g fiber; 513 mg sodium; 660 mg potassium.

Soy Good Maple-Glazed Salmon

soy_good_maple_glazed_salmon

Savory soy sauce, sweet maple syrup, and luscious salmon…all come together in a perfectly quick and delicious dinner. So good your kids will love it! So easy, you will too.

Nutritional Information

Makes: 6 servings

  • Calories 381
  • Cholesterol 71mg
  • Fat 14.0g
  • Saturated fat 2.8g
  • Sodium 481mg
  • Protein 26.3g

Ingredients

1 cup maple syrup

1/2 cup low-sodium soy sauce

3 cloves garlic, finely chopped

2 tablespoon ginger
, peeled and grated fresh

2 tablespoon Asian fish sauce, optional

1/4 teaspoon chili flakes

6 fillet salmon, 4-6 ounce each

salt and pepper, to taste

Instructions
  1. Combine the first six ingredients in a medium-sized pot and bring to a simmer for about 15 minutes, or until the sauce has thickened and has the same consistency the maple syrup had.
  2. Cool the marinade to room temperature (you can make this in advance). Put the salmon in a small container and pour half the marinade over it, making sure the salmon is submerged. Save the rest of the marinade for a glaze.
  3. Marinate the salmon in the fridge for at least 20 minutes, preferably 1 – 2 hours.
  4. Preheat the broiler. Take the salmon out of the marinade and blot it dry with paper towels. Discard the marinade. Put the salmon on an oiled broiler pan if you have one; an oiled baking sheet will also work just fine.
  5. Put the salmon under the broiler 5 to 6 inches from the heat source. Broil for about 4 minutes on each side, until the salmon is just cooked through and golden brown on top. Be careful—it does like to burn.
  6. In the meantime, gently heat up the remaining glaze.
  7. To check if the salmon is done, stick a pointy knife into the center of the thickest fillet, then touch the tip of the knife. If it’s warm, the salmon is ready.
  8. Scatter some herbs on a platter, put the salmon on top, and drizzle with the warm maple soy glaze.

 

Watermelon feta salad

Watermelon-Feta-Mint-Salad-41

Watermelon feta salad? We all know that watermelon is a great healthy, low calorie option when you’re craving something sweet but you may not know all of the added benefits. Watermelon has twice as much lycopene as tomatoes which are a powerful anti-oxidant which helps fight heart disease and cancer plus it contains Citrulline which can improve circulation and therefore is great for the heart and sexual health. This juicy red flesh is also a great source of vitamins A, C, E and B6 along with potassium and manganese.

Here’s a simple and tasty recipe to introduce watermelon as a side dish at your next meal or pot luck BBQ .

Ingredients

1 watermelon cut into 1 inch cubes

¼ cup-1/2 cup crumbled Feta cheese (add more or less to taste)

1 bunch fresh mint torn into small pieces

Balsamic vinegar (optional)

Sea salt (optional)

Directions

Place watermelon in a bowl large enough to stir in other ingredients.

Add feta and mint.

If using balsamic just drizzle about 1/8 of a cup over and sprinkle with 1 tsp of sea salt.

Stir gently to mix and chill until ready to serve.

Place a few sprigs of mint on top to garnish.

Grilled Pork Chops With Sesame Slaw

Grilled Pork Chops With Sesame Slaw

Try this yummy Grilled Pork Chops With Sesame Slaw Recipe.
Serves 4| Hands-On Time: | Total Time:

Ingredients

  • 4 8-ounce bone-in pork chops (about 1 inch thick)
  • kosher salt and black pepper
  • 1/4 cup orange juice
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons rice vinegar
  • 2 teaspoons sesame seeds
  • 1 tablespoon honey
  • 1 small head Napa or green cabbage, thinly sliced (about 6 cups)
  • 1 cup fresh cilantro leaves

Directions

  1. Heat grill to medium-high.
  2. Season the pork with ¾ teaspoon salt and ½ teaspoon pepper. Grill until cooked through, 6 to 7 minutes per side.
  3. Meanwhile, in a large bowl, combine the orange juice, oil, vinegar, sesame seeds, honey, and ¾ teaspoon salt.
  4. Add the cabbage and cilantro and toss to combine. Serve with the pork chops.

Nutritional Information

  • Per Serving
  • Calories 265
  • Protein 24g
  • Carbohydrate 9g
  • Sugar 7g
  • Fiber 2g
  • Fat 13g
  • Sat Fat 3g
  • Sodium 785mg
  • Cholesterol 61mg

Enjoy your Grilled Pork Chops With Sesame Slaw

Roasted Pumpkin and Quinoa Salad Recipe

Roasted Pumpkin and Quinoa Salad

Try this Roasted Pumpkin and Quinoa Salad Recipe. This salad is low-fat, heart friendly and quick to prepare!

Prep: 15 minutes

Cook time: 25 minutes

Serves: 4

Ingredients:

  • 500g butternut pumpkin, peeled, cut into 2.5cm cubes
  • 1 tablespoon extra virgin olive oil
  • 2 teaspoons Moroccan seasoning
  • 3/4 cup quinoa, rinsed, drained
  • 2 tablespoons lemon juice
  • 1 tablespoon finely chopped preserved lemon (see note)
  • 1/2 cup fresh coriander leaves
  1. Step 1

    Preheat oven to 220C/200C fan-forced. Place pumpkin, oil and seasoning in a bowl. Toss to coat. Transfer to a baking tray lined with baking paper. Roast for 20 to 25 minutes, turning once, or until golden and tender.

  2. Step 2

    Meanwhile, place quinoa and 1 1/2 cups cold water in a saucepan over high heat. Cover. Bring to the boil. Reduce heat to low. Simmer for 10 to 12 minutes or until liquid is absorbed.

  3. Step 3

    Place quinoa in a heatproof bowl. Add pumpkin, lemon juice, preserved lemon and coriander. Season with salt and pepper. Toss gently to combine. Serve.

Note:

Yummy Poached Huevos Rancheros

Poached Huevos Rancheros

Don’t reserve this meal just for breakfast because it makes a great easy-to-prepare Healthiest Way of Eating dinner as well. One serving provides you with a wealth of health-promoting nutrients including 66% of the Daily Value (DV) for dietary fiber, 44% DV for vitamin A, and 36% DV for protein. Enjoy!

Prep and Cook Time: 25 minutes

Ingredients:

  • 1 medium onion, minced

  • 4 medium cloves garlic chopped

  • 1 tsp apple cider vinegar, or any other light vinegar

  • about 4 cups water

  • 3 + 1 TBS chicken or vegetable broth

  • 4 cups black beans or 2 15 oz cans (no BPA), drained 2 tsp ground cumin

  • 1-1/2 TBS red chili powder

  • 2 TBS chopped fresh cilantro

  • salt and black pepper to taste

  • 4 chicken eggs, preferably organic

  • prepared salsa

  • 2 cups shredded romaine lettuce

  • 1 large avocado chopped

Directions:

  1. Mince onion and chop garlic and let sit for 5 minutes to bring out their health-promoting benefits.

  2. Bring water and vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs.

  3. In a separate stainless steel skillet, heat 1 TBS broth. Saute onion in broth over medium heat for about 3 minutes stirring frequently, until translucent. Add garlic, beans, red chili powder, cumin, and rest of broth while egg water is coming to a boil. Warm beans for about 10 minutes on medium low heat, stirring occasionally. Add cilantro, salt, and pepper.

  4. To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk have filmed over. Remove with a slotted spoon, and place eggs over beans. Serve with salsa, shredded romaine lettuce, and avocado.

Serves 4

Salmon with Cucumber Chili Salad

broiledsalmoncucumber

Enjoy this refreshing salmon salad for lunch or dinner. It is an excellent source of vitamin D and provides 105% of the Daily Value for omega-3 fatty acids. Enjoy!

Ingredients:

  • 11/2 lb salmon fillet deboned and skin removed cut into 4 pieces
  • 3 cups thinly sliced washed cucumber, do not peel
  • 2 tsp minced jalapeno pepper*, seeds and stem removed
  • 1/2 cup chopped scallion
  • 3 TBS chopped fresh cilantro
  • 11/2 TBS chopped fresh mint

Dressing:

  • 2 + 1 TBS fresh lemon juice
  • 1 TBS soy sauce
  • 1 TBS extra virgin olive oil
  • salt and cracked black pepper to taste
  • *if you like food less spicy, use less jalapeno pepper

Directions:

  1. To Quick Broil salmon, preheat broiler and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
  2. Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
  3. While pan is heating, prepare the remaining five ingredients.
  4. Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
  5. While salmon is cooking, whisk together lemon juice, soy sauce, olive oil, salt and pepper. When ready to serve toss with cucumber mixture. Do not toss ahead as it will dilute the flavor.
  6. Place cucumber salad on a platter and place salmon on top. Garnish with a sprig of cilantro and serve.

Serves 4

Panzanella

SA8489_Allen

In this healthy panzanella recipe, a classic Italian bread salad, juicy tomatoes full of bright acidity are delicious when combined with the sweetness of basil and toasted leftover bread. Bring out your best olive oil and vinegar and serve this bread salad with grilled meat or fish.

Makes: 6 servings, about 1 1/3 cups each

Ingredients

  • 2 pounds ripe tomatoes
  • 1/4 cup finely chopped red onion
  • 1/4 cup chopped flat-leaf parsley
  • 3 tablespoons finely slivered fresh basil
  • 4 cups torn bit-size pieces stale crusty white bread (see Tip)
  • 1/4 cup extra-virgin olive oil
  • 3 tablespoons red-wine vinegar or sherry vinegar
  • 1/2 teaspoon kosher or sea salt
  • 1/4 teaspoon freshly ground pepper

Preparation

 

  1. Cut larger tomatoes into wedges or chunks; cut any cherry tomatoes into halves or quarters. Combine in a large bowl with onion, parsley and basil. Add bread.
  2. Whisk oil, vinegar, salt and pepper in a small bowl. Pour it over the salad and gently toss to coat the bread well. Let stand for about 5 minutes before serving.

 

Tips & Notes

 

  • To stale bread naturally, store at room temperature in a paper (not plastic) bag for 2 to 5 days. If you don’t want to wait, bake sliced or cubed bread on a large baking sheet at 250°F until crisped and dry, 15 to 20 minutes. One 1-pound loaf (12 to 14 slices) yields 8 to 10 cups 1-inch pieces.

 

Nutrition

192 calories; 11 g fat ( 2 g sat , 7 g mono ); 0 mg cholesterol; 21 g carbohydrates; 1 g added sugars; 4 g protein; 3 g fiber; 248 mg sodium; 418 mg potassium.

Nutrition Bonus: Vitamin C (41% daily value), Vitamin A (31% dv), Folate (15% dv)

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 1 1/2 vegetable, 2 fat

Chocolate Protein Pancake Muffins

rId6

Using good quality protein powder as a substitute for flour is a great way to turn regular muffins into a healthy treat. These delicious low fat, high fiber muffins are packed with protein to help you control blood sugar levels and maintain a healthy weight. Eating six healthy meals or snacks a day is important for weight loss and management and these muffins make a great option for that mid morning or afternoon snack.

Recipe

  • 9 egg whites
  • 1 1/4 tsp baking powder
  • 3/4 cup pumpkin puree
  • 3/4 cup rolled oats
  • 1 1/2 scoops chocolate protein powder
  • 1 1/2 tsp vanilla extract
  • 2 tsp cinnamon
  • 1 tsp nutmeg
  • Stevia powder or natural sweetener, to taste
  • 30-40 semi-sweet chocolate chips

Place all ingredients except chocolate chips in a blender and mix well. Spray 6 cup muffin tins liberally with a non stick spray. Fill each cup 3/4 full, put four chocolate chips into the middle of the batter and four chocolate chips on the top. Repeat for each muffin. Bake 20 to 22 minutes on the middle rack.