Eating Healthy Blog

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) ...

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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...

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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....

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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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