Eating Healthy Blog

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 ...

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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 ...

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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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