Eating Healthy Blog

Strawberry Cucumber Salad

Published July 28, 2014

Prep Time: 10 minutes Yield: 1 Salad Bowl Serving Size: 1/2 Cup A delicious and refreshing salad that's perfect for spring or summer. Strawberries, cucumbers and a honey balsamic dressing. Ingredients 1 Pint Strawberries, sliced in circles 1 Large or 2 small Cucumbers, peeled leaving occasional strips of peel on, sliced in circles 2 Tablespoons Balsamic Vinegar 2 Tablespoons Honey Instructions Mix the balsamic vinegar and honey in a small bowl. Arrange the strawberries and cucumbers in a bowl, layering one slightly overlapping the other like a fan. Pour the dressing over the top. Note - This salad is delicio...

Read full post »

Gluten-Free Snack Mix

Published July 14, 2014

This crunchy, on-the-go snack makes a great treat at any time of day. Kids will love the sweet cinnamon flavor and the chance to eat with their hands. TOTAL TIME: Prep: 15 min. Bake: 10 min. + cooling Ingredients 8 cups popped popcorn 2 cups Koala Crisp cereal 1 package (5 ounces) dried cherries (or dried cranberries) 1/3 cup butter, cubed 1/3 cup honey 1/2 teaspoon ground cinnamon Directions In a large ungreased roasting pan, combine the popcorn, cereal and cherries. In a small saucepan, melt butter. Add honey and cinnamon; cook and stir until heated through. Pour over popcorn mixture and toss to coat. Bake at 325Â...

Read full post »

Quinoa Salad Recipe

Published July 8, 2014

This colorful quinoa salad recipe is gluten, dairy and egg free. Enjoy as a side dish or lunch. TOTAL TIME: Prep: 30 min. + cooling Ingredients 2 cups water 1 cup quinoa, rinsed 2 cups fresh baby spinach, thinly sliced 1 cup grape tomatoes, halved 1 medium cucumber, seeded and chopped 1 medium sweet orange pepper, chopped 1 medium sweet yellow pepper, chopped 2 green onions, chopped DRESSING: 3 tablespoons lime juice 2 tablespoons olive oil 4 teaspoons honey 1 tablespoon grated lime peel 2 teaspoons minced fresh gingerroot 1/4 teaspoon salt Directions In a large saucepan, bring water to a boil. Ad...

Read full post »

Salsa Black Bean Burgers

Published June 28, 2014

Meatless meals will be so tasty when these hearty bean burgers are on the menu. Guacamole and sour cream make it seem decadent. TOTAL TIME: Prep/Total Time: 30 min. MAKES: 4 servings Ingredients 1 can (15 ounces) black beans, rinsed and drained 2/3 cup dry bread crumbs 1 small tomato, seeded and finely chopped 1 jalapeno pepper, seeded and finely chopped 1 egg 1 teaspoon minced fresh cilantro 1 garlic clove, minced 1 tablespoon olive oil 4 whole wheat hamburger buns, split Reduced-fat sour cream and guacamole, optional Directions Place beans in a food processor; cover and process until blended. Transfer to a ...

Read full post »

Get-Up-and-Go Granola Recipe

Published June 24, 2014

This soul-warming granola is wonderful before hiking, biking or even when camping. It smells delicious while baking and you can easily make in large batches for special occasions or to send in gift packages to family and friends. TOTAL TIME: Prep: 15 min. Bake: 30 min. + cooling MAKES: 15 servings Yield: 7-1/2 cups Ingredients 6 cups old-fashioned oats 1/2 cup unblanched almonds, coarsely chopped 1/4 cup packed brown sugar 1/4 cup flaxseed 1/4 cup canola oil 1/4 cup honey 1 tablespoon maple syrup 1 teaspoon apple pie spice 1/2 teaspoon salt 1/2 teaspoon vanilla extract 1/2 cup dried cranberries 1/2 cup raisins ...

Read full post »

Snapper with Tomato-Caper Topping

Published May 26, 2014

Fish is a great source of protein and omega-3 fatty acids. It also is very low in carbohydrates. A light, tangy topping like this one is a perfect complement—it's low-cal and rich in vitamin C. Prep Time: 4 minutes Cook Time: 15 minutes Yield: 4 servings (serving size: 1 fillet and 1/4 cup topping) Ingredients 2 cups halved grape tomatoes 2 tablespoons capers, drained 2 tablespoons fresh lemon juice (about 1 lemon) 2 teaspoons olive oil 1 1/2 teaspoons dried or 1 tablespoon chopped fresh basil 1/4 teaspoon salt 1/8 teaspoon crushed red pepper (optional) 4 (6-ounce) snapper or grouper fillets (about 3/4 inch thick) ...

Read full post »

Barley and Black Bean Salad

Published May 19, 2014

A serving of this salad is perfect for lunch. It's high in carbohydrates, but packs in 12 grams of fiber and is low in cholesterol. Beans and barley are great sources of dietary fiber. Fiber aids in digestion and keeps you feeling full so you won't snack throughout the day. Prep Time: 11 minutes Cook Time: 10 minutes Yield: 4 servings (serving size: about 1 1/2 cups) Ingredients 1 cup uncooked quick-cooking pearl barley 1 (15-ounce) can black beans, rinsed and drained 1 pint grape or cherry tomatoes, halved 1/2 cup finely chopped green bell pepper 1/2 cup (2 ounces) Monterey Jack cheese with jalapeño peppers, cut into 1/4...

Read full post »

Veggie Sausage-Cheddar Frittata

Published May 12, 2014

A serving of this dish contains only 10 carbohydrates. Simple substitutes like veggie sausage, reduced-fat cheese, and egg whites also cut back on unhealthy saturated fat. Fritattas are a good way to get a variety of nutrients. Eggs and cheese are a great source of calcium and protein. Mix in veggies to get an antioxidant kick as well as fiber. Fat-free cheese is a healthy alternative, especially because there is fat in the eggs and sausage. Prep Time: 5 minutes Cook Time: 11 minutes Yield: 4 servings (serving size: 2 wedges) Ingredients Cooking spray 1 green bell pepper, chopped 1 (8-ounce) package presliced mushrooms 4 (1....

Read full post »

Applesauce Pancakes

Published May 5, 2014

Trading butter for applesauce is a healthy way to cut out excess fat and still enjoy the sweetness of pancakes. These diabetic-friendly pancakes are low in fat and easy to make. Serve with fresh fruit to make it more filling, or add fruit right into the batter. For a heart-healthy whole wheat option, use whole wheat flour. Ingredients 1 teaspoon baking soda 1/8 teaspoon salt 2 tablespoons toasted wheat germ 1 cup nonfat buttermilk 1/4 cup unsweetened applesauce 2 teaspoons vegetable oil 1 large egg, lightly beaten Cooking spray Sugar-free maple syrup (optional) Fresh fruit slices (optional) Preparation Combine fi...

Read full post »

Berry Bonanza Smoothie

Published April 21, 2014

Keep frozen mixed berries in your freezer and you'll be able to whip up this smoothie in no time. The frozen fruit will make your drink slightly thicker than if you used fresh. Prep time: 10 minutes Cook time: 0 minutes Total time: 10 minutes Ingredients 1 ripe banana 1/2 c. low-fat or nonfat plain yogurt 1 c. berries (any mix of strawberries, blueberries, blackberries or raspberries), frozen 2 Tbs. honey 5 ice cubes Preparations Peel the banana and place in the blender. Add yogurt, berries, honey, and ice, and blend on high speed to mix. Garnish with a couple of whole berries. (Makes 2 smoothies) Variations If you don...

Read full post »