Eating Healthy Blog

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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Beef and Bean Chili

Published January 28, 2014

Adding beans to this meat chili helps to lower the fat and cholesterol in each serving. Ingredients 2 lb lean beef stew meat (trimmed of fat), cut in 1-inch cubes 3 Tbsp vegetable oil 2 C water 2 tsp minced garlic 1 large onion, finely chopped 1 Tbsp flour 2 tsp chili powder 1 green pepper, chopped 2 lb tomatoes, chopped (3 C) 1 Tbsp oregano 1 tsp cumin 2 C canned kidney beans* Directions Brown meat in a large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat is tender. Heat remaining vegetable oil in second skillet. Add garlic and onion and cook over low heat until onion i...

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Southwestern Chicken

Published January 20, 2014

Serve this spicy dish with warm corn tortillas and wedges of ice-cold watermelon. You can adjust the heat level by cutting back on the jalapeño and chili powder. Ingredients 1 1/2 cups orange, red, or yellow bell pepper strips, or a combination 2 teaspoons seeded and minced fresh jalapeño 1/2 cup diagonally sliced green onions 1/3 cup all-purpose flour 1 1/2 tablespoons chili powder and 1 teaspoon chili powder, divided use 1/4 teaspoon pepper and 1/4 teaspoon pepper, divided use 1/4 teaspoon salt 6 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, flattened to 1/4-inch thickness ...

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Guiltless Banana Pudding

Published January 13, 2014

It’s so rich tasting and creamy that you’ll wonder how this revised favorite can be guiltless. Ingredients 1 cup fat-free milk 1 1-ounce package fat-free, sugar-free vanilla instant pudding mix 8 ounces fat-free frozen whipped topping, thawed in refrigerator 2/3 cup fat-free sweetened condensed milk 2 tablespoons plus 1 teaspoon fresh lemon juice, or to taste 20 low-fat vanilla wafers, whole or crushed 2 medium bananas, thinly sliced Cooking Instructions In large mixing bowl, whisk or beat the fat-free milk and pudding mix until thickened. Fold in the whipped topping, milk, and lemon juice. Layer half the vanilla...

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