Eating Healthy Blog

Pizza Roll-Up Bento Lunch

Published April 16, 2012

Pizza Roll-Up Bento Lunch This easy pizza-inspired roll-up is a kid-pleaser. Make crunchy vegetables more appealing by selecting colorful varieties like orange and purple cauliflower—and don't forget the dip! Keep 'em smiling with watermelon cut into fun shapes with cookie cutters. Ingredients 1 8-inch whole-wheat flour tortilla 2 tablespoons prepared pizza sauce 12 leaves baby spinach 3 tablespoons shredded part-skim mozzarella 1/2 cup cucumber spears 1/2 cup cauliflower florets 2 tablespoons low-fat creamy dressing, such as ranch 1 cup small watermelon pieces 6 chocolate wafer cookies Preparation Place tortill...

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Veggie Egg Salad

Published April 9, 2012

Veggie Egg Salad Crunchy carrot, cucumber and scallions are a colorful addition to this vegetarian egg salad recipe. Pack it with some crunchy crackers and tomatoes for a healthy, light lunch. 4 servings, about 3/4 cup each Active Time: 25 minutes Total Time: 25 minutes Ingredients 3 tablespoons nonfat plain yogurt 3 tablespoons reduced-fat mayonnaise 1/4 teaspoon freshly ground pepper 1/8 teaspoon salt 8 hard-boiled eggs (see Tip) 1/2 cup finely chopped carrot 1/2 cup chopped cucumber, peeled and seeded if desired 1/4 cup sliced scallions Preparation Combine yogurt, mayonnaise, pepper and salt in a medium bo...

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Whole-Wheat Pizza Margherita

Published April 2, 2012

Whole-Wheat Pizza Margherita Sometimes nothing satisfies like a slice of cheesy pizza. This one's made with a whole-wheat crust and part-skim mozzarella, so it's ideal for South Beach Dieters. (Phase 2) Note:  If you don't have a rolling pin, use a wine bottle or stretch the dough out with your hands. If the dough springs back too much, let it rest for 3 minutes to relax the gluten. The cornmeal on the pizza stone or baking sheet makes the crust dry and crunchy. The basil shouldn't go on until after baking, or it will burn. Ingredients Crust: 1 package (1/4 ounce) active dry yeast 1 cup warm water 1 tablespoon extra-virgin ol...

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Quinoa-stuffed acorn squash

Published March 26, 2012

Quinoa-stuffed acorn squash If you can boil water and cut a squash in half - you can make this easy recipe. Add this quinoa-stuffed acorn squash to your dinner menu to serve your vegetarian or vegan guests - they'll love it! Ingredients: 2 acorn squash approximately 1 tbsp vegan margarine 1 cup quinoa 2 cups vegetable broth or water 1/4 cup minced onion 2 Tbsp minced fresh parsley 1/4 cup raisins 1/4 cup candied or regular pecans 2 Tbsp balsamic vinegar 2 tbsp olive oil 2 tsp nutritional yeast (optional) sea salt and fresh ground pepper, to taste Preparation: Pre-heat oven to 400 degrees. Slice acorn squa...

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Mediterranean Style Roasted Whole Chicken

Published March 19, 2012

Mediterranean Style Roasted Whole Chicken My dad's roast chicken is really simple. He stuffs a whole chicken with fresh herbs and seasons it with salt and pepper, then pops it in the oven. My version, which uses chicken that's already cut into serving pieces instead of a whole chicken, is less work and cooks a lot faster and more evenly. I've also spruced up the flavor with some grated lemon rind and finish it off with fresh, colorful and tangy oil for drizzling over the finished chicken. Dad? Your chicken's good but I may have one up on you on this one! Ingredients For the chicken: 1 (3 1/2-pound) chicken cut in 8 serving pieces K...

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Pear & Blue Cheese Flatbread

Published March 12, 2012

Pear & Blue Cheese Flatbread The classic combination of pears, walnuts and blue cheese isn't just for salad. Toss the same ingredients onto purchased whole-wheat pizza dough and make your own gourmet flatbread at home. Any type of ripe, firm pear will work—red pears look great. 6 servings Active Time: 30 minutes Total Time: 45 minutes Nutrition Profile Low cholesterol | Low saturated fat | Low sodium | Heart healthy | High fiber Ingredients 2 teaspoons extra-virgin olive oil 3 cups thinly sliced onions 20 ounces prepared whole-wheat pizza dough 1/3 cup chopped walnuts 2 teaspoons balsamic vinegar 2 teaspoon...

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Delicious Fish Taco

Published March 5, 2012

Delicious Fish Taco Why is eating fish healthy? Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the “good” fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the “bad” fats commonly found in red meat, called omega-6 fatty acids. The omega-3s found in fish (EPA and DHA) appear to provide the greatest health benefits. Fish that are high in omega-3s, low in en...

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Beef Steak With Carrots and Mint

Published February 27, 2012

Beef Steak With Carrots and Mint A winning combination—a cool, crisp salad with a hot, juicy steak. This recipe from the The National Heart, Lung, and Blood Institute was shared by a BMH staff member. Prep Time - 15 minutes Cook Time - 15 minutes Yields - 4 servings Serving Size - 3oz steak, 1/2 cup  salad Ingredients For steak: 4 beef top sirloin steaks, lean (3 oz each) ¼ tsp salt ¼ tsp ground black pepper ½ Tbsp olive oil For salad: 1 cup carrots, rinsed and grated 1 cup cucumber, rinsed, peeled, and sliced 1 Tbsp olive oil 2 Tbsp fresh mint, rinsed, dried, and shredded (or ½ Tbsp dried) ¼ tsp sal...

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Farro, Radicchio, and Roasted Beet Salad

Published February 20, 2012

Farro, Radicchio, and Roasted Beet Salad Farro, an ancient variety of wheat, has a hearty texture and a nutty flavor. Here, the whole grain is tossed with bitter radicchio and earthy beets for a pretty, delicious, and healthful salad. Farro is said to have sustained the Romans as they conquered the world 7,000 years ago. Legend had it that Julius Caesar himself brought it to Italy after invading Egypt in 30 B.C. Known as the Pharoah's wheat because it was the only wheat cultivated in pharoanic times, this nutritious, high-energy grain was a staple in Roman society. Also known as emmer wheat, farro...

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Seared Scallops in Garlic Butter

Published February 14, 2012

Scrambling for an easy and healthy special occasion dinner?  Here is one that was just shared by a staff member at BMH, a recipe that was found on-line with a simple Google search. Seared Scallops in Garlic Butter Makes: 4 servings

Start to Finish: 20 mins

Ingredients 1 pound fresh or frozen sea scallops 2 tablespoons butter or margarine 3 cloves garlic, minced 2 tablespoons dry white wine 1 tablespoon snipped fresh chives or parsley 1/8teaspoon salt Directions Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels. In a 12-inch skillet cook garlic in 1 tablespoon of the butter ov...

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