Category Archives: Healthy

Applesauce oatmeal breakfast muffins

Most mornings I enjoy waking up early enough to make myself a big warm breakfast. But some days I’m just too tired to wake up early. So over the weekend I decided to make myself some muffins that I can freeze and reheat any time. I found a recipe for Applesauce Oatmeal Muffins, and changed it a bit. I added nuts and dried fruit to add a little crunch and flavor. This recipe made 18 muffins, and I would probably eat 2 at a time because they were small. But at just over 50 calories each, that’s an indulgence I don’t have to feel guilty about!

Ingredients:
1 cup old fashion rolled oats (not instant)
1 cup non-fat milk
1 cup flour
1/2 cup unsweetened applesauce
2 egg whites
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon

1 tsp. nutmeg
1 tsp. sugar
1 oz chopped mixed nuts
3 diced dried prunes

Step 1: Mix the milk, oats, egg whites and applesauce. Spray a muffin tin and preheat the oven to 400 degrees.

 Step 2: In a separate bowl, combine all the dry ingredients, fruit and nuts of choice.

 Step 3: Mix the wet & dry ingredients, and spoon into the muffin tins.

 Step 4: Bake at 400 for 20 minutes, until dry all the way through and brown on top.

Step 5: Cool and enjoy! Adding 1 cup sugar or brown sugar would likely make them taste even better, but would add more calories.

Thai chicken peanut curry

I had been dying to try out my new Thai cookbook since moving to Colorado, and had a craving for it all week. I looked through it yesterday, and found a recipe for Peanut Chicken Curry for which I had all the ingredients but a few. So I went to the store on the way home from class to pick up those things and whipped up a surprisingly easy and oh-so-tasty dinner!
Ingredients:
2 boneless, skinless chicken breasts, diced
1/2 red onion, diced
1 can coconut milk
1/2 cup chicken broth
1 tbsp oil
1 tbsp diced garlic
2 tbsp curry paste
1/4 cup soy sauce
1/4 cup crushed peanuts
1/2 small cucumber, peeled and seeded
3 tbsp lime juice
1 tbsp brown sugar
RICE
2 tbsp lime juice
1/4 cup green onion
1 cup rice
1 cup chicken stock
Cilantro, if you can find it. King Soopers didn’t have any. 🙁
 
Step 1: Dice the onion small, cook in a frying pan with 1 tbsp oil for 1-2 minutes. Add coconut milk and chicken stock. Simmer 2 minutes.

 Step 2: Dice up the chicken.

 Add diced chicken, garlic and curry paste. Bring to a boil and simmer about 10 minutes.

 Step 3: Cut up pineapple, cucumber and crush peanuts. Meanwhile, boil or microwave the cup of rice in chicken stock.

 Step 4: Once chicken is cooked through, add pineapple, cucumber, lime juice, soy sauce, sugar and peanuts. Simmer 1-2 minutes and serve immediately.

 Step 5: To cooked rice, add lime juice and onions (or cilantro) and fluff.

Cilantro would definitely kick the rice up a notch, but no complaints here! Sure cucumber, chicken and pineapple seems like a weird combo, but it really is delicious! Sweet but complex, the flavor is fantastic! The original recipe calls for fish sauce, lemongrass and lime leaves too, but I don’t think the taste suffers at all by omitting them. Prep took about 15 minutes, cooking took less than 30. Totally worth it!

Tomato & green onion omelet

I had recently made meringues and had the yolks left over. So the next morning I made myself an omelet. Easy and delicious, and keeps me from wasting perfectly good eggs. 
Ingredients: 
1 roma tomato, diced
~2 tsp diced green onion
2 egg yolks
1 whole egg
sprinkle cheddar cheese
Step 1: Dice up the tomato & green onion.
Step 2: Whip the eggs, add an ounce of milk if you like.
Step 3: Spray a small frying pan with oil, heat over medium and add the eggs. Season with salt & pepper or seasonings of choice. 

Step 4: As the eggs begin to cook, use a spoon or spatula to push the sides down and mix the middle a little. This helps to move the cooked egg and cook the rest.
Step 5: Once most of the egg has set, add tomato & onion. Once you can shake the pan and the egg isn’t very runny at all, flip the omelet. Cook the other side for a minute or 2, until cooked all the way through.
Step 6: Put onto a plate and sprinkle with cheese if desired. Enjoy!

Easy chicken, rice & veggie casserole

For a day when you want to spend minimal time cooking, but want something hot, filling and delicious. It takes only minutes to prepare, then you just stick it in the oven and forget about it for a while. It is also extremely versatile, since you can use any mixture of frozen or fresh veggies.

Ingredients:
1 boneless skinless chicken breast, diced in 1in cubes
1 cup water
1/2 cup milk
3/4 cup jasmine rice (or any kind)
1 bag frozen mixed vegetables
1 cup salsa
~1/4 cup shredded cheese

Step 1: Dice chicken (and veggies if using fresh, make about 2-3 cups worth).
Step 2: In a greased 9×9 casserole dish, add all ingredients and mix well. Bake, uncovered at 375 for 90 mintues or 400 for 1 hour. Rice & chicken should be fully cooked. If crunchy or chicken is still pink, bake 20 minutes longer.

Super simple, and delicious. I used a mix that included beans, so I’m sure the protein & fiber was a bit higher, but so were the calories. But it’s worth it for 2 tasty dinners plus lunch the next day!
As always, to make it vegetarian don’t use chicken, and for vegan use veggie stock instead of milk and omit the cheese.

Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving: ~1 cup
  • Calories: 280.2
  • Total Fat: 5.6 g
  • Cholesterol: 57.8 mg
  • Sodium: 544.4 mg
  • Total Carbs: 31.4 g
  • Dietary Fiber: 5.3 g
  • Protein: 27.1 g

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2253930

Spinach & feta egg white omelet

I had some egg whites still left from my coconut cream pie the other day, so I decided to take an extra 10 minutes and make a hearty breakfast. I had spinach and green onions which I had recently bought, and some feta still in the fridge, so that left itself perfectly to my egg white omelette. And I calculated it on Sparkpeople.com, the whole thing is just barely over 100 calories!
Ingredients:
2 egg whites, slightly beaten
1 handful spinach, cut or torn (~1/4 cup)
1 green onion, diced
1 tbsp feta

 Step 1: Heat a skillet and spray with oil. Add the egg whites, torn spinach, onion and feta on top. Heat until you can see the egg bubbling and a spatula lifts the edge completely.

 Step 2: If you’re brave or talented, you can simply flip the omelet by tossing the skillet. However, I used 2 spatulas on either side to lift and flip. Cook another 2-3 minutes over medium heat, until egg is full cooked and beginning to brown.

 The feta delivers nice little pockets of salty cheesiness, the green onion is still slightly crunchy and flavorful and the spinach is perfectly wilted. Enjoy with your favorite breakfast beverage. As always, substitute whatever veggies and/or cheese you prefer.

Crock Pot Indian Yellow Chicken Curry

Over the weekend we went to an Indian restaurant downtown and the food was absolutely excellent! This inspired me to try my hand at Indian cooking, because it is generally healthy and uses spices which are great for you. The spices were by far the biggest investment, but I can use them many many times, so the cost per use is not too bad. As long as you’re willing to invest in good spices and cook Indian food several times, it is worth it! The original recipe I found here, and there are tons of great Crock Pot recipes if you’re pressed for time during the day and looking for ideas. I of course altered it to fit what I had, and the results were pretty darn good. This makes about 5 servings of curry, and 2 of rice. But I would recommend making fresh rice when you eat the leftover curry anyways.
Ingredients:
2 boneless skinless chicken breasts, diced
SAUCE
2 tbsp cream of coconut (I was supposed to use 1 can of coconut milk. Couldn’t find it at King Sooper, so I figured cream of coconut would be the same. False, it is thick like syrup and WAY sweet! So I omitted the sugar from the original recipe, and added a lot less of this, hoping the coconut flavor would still be there.)
1 cup skim milk  (Since I didn’t have enough liquid from the lack of coconut milk.)
1/2 cup sour cream
1 small can tomato sauce
SPICES
2 tbsp curry powder
1 tbsp cumin (mine was not ground)
1 tsp ground coriander
1 tsp turmeric
1 tsp red Thai spice (for a bit of a kick. Can use Tabasco or omit for no ‘bite’)
1 tsp ground ginger
1/4 cup chopped cilantro
VEGGIES
1/2 can garbanzo beans
1/2 vidalia onion, diced small
3 cloves garlic, diced small
1/4 red bell pepper, diced
1 cup fresh green beans, cut into 1 inch pieces
1 small sweet potato, diced
1 cup rice (basmati or jasmine is best)
1 1/2 cup water to boil rice
1/4 cup chopped cilantro

 Step 1: Whisk the tomato sauce, milk, sour cream, and coconut. Add all your spices and set Crock Pot to heat up.

 Step 2: Dice up all your veggies, chicken, garlic, etc.

 Step 3: Add the chicken and mix to coat with sauce. Add the veggies on top. You could choose not to mix them in, they will steam as the Crock Pot cooks.

 Step 4: Cook on high for 4-5 hours or low 7-8. Mix once or twice. It smells divine after an hour or 2!

 Step 5: Cook rice according to directions. Add in chopped cilantro when finished, fluff with a fork.

Step 6: Serve curry over rice, and enjoy! The chicken is so tender and flavorful, the potatoes and chickpeas add a nutty, soft texture, and the green beans are cooked perfectly. You could certainly omit the chicken and maybe add extra veggies like eggplant or mushrooms to make this a hearty vegetarian dish. I will definitely make this again, especially since I have all the spices now. I will remember to get coconut milk next time though!

Creative leftovers: Butternut Squash Mac n Cheese

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The best recipes in my opinion are the ones that either get eaten the first time around, or lead to easy leftover combinations. I hate to see food go to waste, and unfortunately when you’re cooking for only 1 or 2 people that can happen quite often.
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You make something that tastes great the first time, and the second time, but by days 3 and up you are sick of it. So it sits in the back of the fridge, hidden by water bottles and fresher produce until you clean out your fridge tri-monthly and get grossed out by the mold and bacteria on it.
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Therefore I try to cook things which easily lend themselves to meal makovers to dress up the leftovers and make it feel like a whole new meal. So I took some macaroni & cheese I’d made earlier, leftover chicken, and bruchetta topping (since the bread was now mush) and mixed it up for a super-easy, quick & healthy lunch.
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Less wasted food = more money in your pocket = win-win.
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Ingredients:
2 diced roma tomatoes
1/4 white onion, diced small
3-4 oz cooked chicken breast (or meat of choice, or no meat if you prefer)
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Mix all ingredients in a bowl. Microwave on high 1-2 minutes. You can sprinkle with extra cheese, or add any kind of cooked veggies you like. Enjoy!

 

Easy side dish: Oven-Roasted Vegetables

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This is seriously one of the best side dishes ever! You can use literally any vegetable you have on hand, it takes only a few minutes, and it is super healthy AND tasty. I could eat oven-roasted veggies with every meal and not get tired of it.
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Ingredients:
1 baking potato, diced
1/2 onion, cut into strips
1/2 red bell pepper, diced
1 large carrot, diced
1/2 zucchini, diced
1/2 yellow squash, diced
3 tbsp olive oil
Nature’s Seasoning
Garlic salt
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Step 1: Dice up your veggies. This is the only work you have to do.
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Step 2: Coat your veggies in olive oil, put into an oven-safe pan.
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Step 3: Sprinkle with seasonings. Bake at 350 for ~20 minutes or until potatoes are fork-tender.
You could use any kind of potato here, add broccoli, cauliflower, turnips, parsnips, bok choi, kale, mushrooms, eggplant, the list goes on and on. Enjoy!

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Supercharged Double Turkey BLT

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I had some turkey lunchmeat that needed used, plus 1/2 an avocado, salad makings, and turkey bacon. I had wanted to make a BLT, but now I knew that I could make it super-extra delicious!
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Ingredients:
2 oz turkey meat
2 slices whole wheat bread
1 slice cheese
1/2 tomato
Handful torn romaine
3 slices turkey bacon
1/4 avocado
4 slices cucumber

Step 1: Cook the turkey bacon, turning once.

Step 2: While cooking, pile on the meat, cheese, tomato slices. On the other piece of bread, add the greens, cucumber, avocado chunks and lettuce.

Step 3: Add the cooked bacon. Very carefully, flip the pieces of bread together. Excellent combinations of flavors, lots of fiber and vitamins from the veggies! As always, just omit the turkey for a vegetarian lunch option.

Healthy & hearty turkey bacon breakfast sandwich

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This week Meijer had a sale on turkey bacon for $1.99 and whole wheat english muffins for $1. These are 2 of my favorite things, because they make an amazing breakfast sandwich in about the time it would take you to drive through somewhere, and much cheaper. Plus it tastes amazing!
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Ingredients:
1 english muffin (preferably 100% whole wheat)
1 egg
2 slices turkey bacon
1 slice cheese
Ketchup (if you like it, I do)
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Step 1: Slice the turkey bacon in half. Fry the 4 pieces about 4 minutes, turning once. They should be slightly browned on both sides.

Step 2: Cook the egg. If you like the yolk runny, flip it and take it off heat sooner. I like my yolk cooked through, about 2 minutes.

Step 3: Layer the hot egg, cheese, and bacon onto the muffin, top with a squirt of ketchup and the top of muffin, enjoy!

 You can of course use other breakfast meats like a sausage patty or ham. Or get rid of the meat and use avocado, hummus, tomato, or other veggies for a vegetarian/vegan option.
Nutritional Info
  • Servings Per Recipe: 1
  • Calories: 317.7
  • Total Fat: 15.5 g
  • Cholesterol: 214.7 mg
  • Sodium: 770.3 mg
  • Total Carbs: 27.0 g
  • Dietary Fiber: 4.4 g
  • Protein: 18.7 g