Eating Healthy Blog

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...

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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...

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Linguine with Shrimp, Asparagus, Artichokes, and Red Peppers

Published April 17, 2014

Seafood is a good lean protein source for pregnant women, and shrimp is low in mercury, making it a great choice. The rainbow of other ingredients in this simple, tasty pasta dish provide other valuable nutrients for a developing baby. Prep time: 10 minutes Cook time: 15 minutes Total time: 25 minutes Ingredients 1/2 lb. spinach or whole wheat linguine 3/4 lb. shrimp, peeled and deveined 1 can artichoke hearts, quartered 2 cups asparagus, cut on an angle into 1-inch pieces 1/2 cup roasted red pepper, cut into strips 2 cloves garlic, minced 2 shallots, minced 3 tablespoons lemon juice 1 tablespoon extra virgin olive o...

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Whole Wheat Blueberry-Walnut Pancakes

Published April 14, 2014

What a great way to start your day. Feel free to substitute any of your family's favorite berries for the blueberries. Prep time: 10 minutes Cook time: 5 minutes Total time: 15 minutes Ingredients 2/3 cup whole wheat flour 2 tablespoons walnuts, finely chopped 1 teaspoon baking powder 1/2 teaspoon salt 1/2 cup milk 1 large egg yolk 2 tablespoons melted butter, plus butter for the skillet 2 tablespoons maple syrup 2 egg whites Pinch cream of tartar 1 cup fresh or frozen (and thawed) blueberries 1 cup fresh or frozen (and thawed) blueberries for topping, optional Preparations In a small bowl, mix together ...

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Spinach, Tomato, and Cheese Omelet

Published April 7, 2014

This dish is great for a pregnant woman and her developing baby. It's rich in protein and laced with vitamins A and C, folic acid, and magnesium. Prep time: 10 minutes Cook time: 8 minutes Total time: 18 minutes Ingredients 2 eggs 3 tablespoons milk 1 cup spinach, roughly chopped Half a large tomato or 1 plum tomato, diced 2 slices Swiss cheese 1 tablespoon extra virgin olive oil Salt and pepper to taste Preparations In a small mixing bowl, beat eggs with milk. Add spinach and tomatoes. Season with salt and pepper. Heat olive oil in a nonstick skillet over low to medium heat. Add eggs and swirl to coat bottom of...

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Garden Turkey Meatloaf

Published March 3, 2014

This classic family favorite is made healthier with lean ground turkey and colorful garden vegetables.

For meatloaf: 2 C assorted vegetables, chopped—such as mushrooms, zucchini, red bell peppers, or spinach (Leftover Friendly) 12 oz  - 99 percent lean ground turkey ½ C  - whole-wheat breadcrumbs (or substitute regular breadcrumbs) ¼ C -  fat-free evaporated milk* ¼ tsp - ground black pepper 2 Tbsp  - ketchup 1 Tbsp  - fresh chives, rinsed, dried, and chopped (or 1 tsp dried) 1 Tbsp - fresh parsley, rinsed, dried, and chopped (or 1 tsp dried) Nonstick cooking spray For g...

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Zucchini Lasagna

Published February 24, 2014

This recipe for zucchini lasagna will get your taste buds jumping and it is heart healthy! Makes 6 servings Serving Size: 1 piece Ingredients 1/2 pound cooked lasagna noodles, cooked in unsalted water 3/4 cup part-skim mozzarella cheese, grated 11/2 cups cottage cheese,* fat-free 1/4 cup Parmesan cheese, grated 11/2 cups raw zucchini, sliced 21/2 cups low-sodium tomato sauce 2 tsp basil, dried 2 tsp oregano, dried 1/4 cup onion, chopped 1 clove garlic 1/8 tsp black pepper Directions Preheat oven to 350 °F. Lightly spray a 9- by 13-inch baking dish with vegetable oil spray. In a small bowl, combine 1/8 cu...

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Heart Healthy Spicy Baked Fish

Published February 17, 2014

This spicy baked fish recipe is very tasty and heart healthy. Makes 4 servings Serving Size: 1 piece (3 oz) Ingredients 1 pound salmon (or other fish) fillet 1 Tbsp olive oil 1 tsp spicy seasoning, salt-free Directions Preheat oven to 350 °F. Spray a casserole dish with cooking oil spray. Wash and dry fish. Place in dish. Mix oil and seasoning and drizzle over fish. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces. Serve with rice. Nutritional Facts Calories 192 Total Fat 11g Saturated Fat 2g Cholesterol 63mg Sodium 50mg Protein 23g Carbohydrate <1g Calcium 18mg ...

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Heart Healthy Vegetarian Spaghetti Sauce

Published February 10, 2014

This vegetarian spaghetti sauce is very tasty and good for your heart! Makes 6 servings Serving Size: 3/4 cup Ingredients 2 Tbsp olive oil 2 small onions, chopped 3 cloves garlic, chopped 11/4 cups zucchini, sliced 1 Tbsp oregano, dried 1 Tbsp basil, dried 1 8 oz can tomato sauce 1 6 oz can tomato paste* 2 medium tomatoes, chopped 1 cup water Directions In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat. Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti. Nutritional Facts Calories 105 Total Fat 5g Saturated Fat 1g...

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Heart Healthy Chicken Salad

Published February 3, 2014

This chicken salad recipe is a tasty, heart healthy meal. Makes 5 servings Serving Size: 3/4 cup Ingredients 3 1/4 cups chicken breast, cooked, cubed, and skinless 1/4 cup celery, chopped 1 Tbsp lemon juice 1/2 tsp onion powder 1/8 tsp salt* 3 Tbsp mayonnaise, low-fat Directions Bake chicken, cut into cubes, and refrigerate. In a large bowl combine rest of ingredients, add chilled chicken and mix well. Per Serving: Calories 176 Total Fat 6g Saturated Fat  2g Cholesterol 77mg Sodium 179 mg Protein 27g Carbohydrate 2g Calcium 16mg Magnesium 25mg Potassium 236mg Fiber 0g * To reduce ...

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