The EatSmart Blog

Providing Tools and Tips to Live Healthier, Happier Lives

Butternut Squash Risotto

Fall isn’t far off which means hearty soups, apple crisps and other seasonal recipes are on the horizon. Add this healthy, vegetarian Butternut Squash Risotto recipe to your fall menu.


  • 2½ cups butternut squash, peeled and chopped
  • 2 tablespoons olive oil, divided
  • 4 cups (one box) chicken, beef or vegetable broth
  • ½ cup yellow or white onion, chopped
  • 1 teaspoon minced garlic
  • 1 cup risotto
  • ¾ cup dry white wine
  • 1 teaspoon minced thyme or sage
  • zest of one lemon
  • ¾ cup Parmesan cheese

Click for cooking instructions.

About the Author: LeAndra is the author, cook, photographer, and chief dishwasher behind the blog Love & Flour. She is learning to like quinoa almost as much as she likes chocolate chip cookies.

Charity of the Month September 2015 – T.E.A.L.

EatSmart fans will continue to select a Charity of the Month in 2015. Fans will submit short stories about the charity’s mission and why it’s meaningful to them. We began our Charity of the Month donations in 2011. teal-logoSeptember is National Ovarian Cancer Awareness Month! In honor of this important cause, we’ve selected T.E.A.L, (Tell Every Amazing Lady) as our charity of the month. Their mission is to promote public awareness and education of the signs, symptoms and risk factors of Ovarian Cancer, while providing support to survivors and raising funds for research in order to find the cure for Ovarian Cancer. Ovarian cancer is the leading cause of death from gynecologic cancers in the United States and is the fifth leading cause of cancer death among U.S. women.

About the T.E.A.L.:

®T.E.A.L. stands for both Tell Every Amazing Lady About Ovarian Cancer Louisa M. McGregor Ovarian Cancer Foundation and for Teal, the color that symbolizes Ovarian Cancer. Founded in 2009 by two sisters from Brooklyn, NY to draw attention to Ovarian Cancer, ®T.E.A.L. has grown to become a national movement.  Our goal is to decrease mortality rates by helping women identify signs and symptoms and urging them to seek medical help at the earliest possible stages. We believe that by equipping women with knowledge about the disease and its signs, and encouraging them to listen to their bodies, we can save lives. T.E.A.L. programs focus on providing support to patients and survivors, raising public awareness, and sharing resources with key partners in the struggle to end Ovarian Cancer. T.E.A.L. funds cutting-edge research and public education campaigns designed to improve the lives of Ovarian Cancer patients and those at risk of contracting the disease.

Click here to visit their Facebook page.

For every new Facebook follower we acquire during the month of September, we will donate 50 cents/follower to the T.E.A.L. (So spread the word!)

Click here and EatSmart will donate: FaceBook_512x512

If interested in submitting a charity for consideration, please email The donation amount will be capped at 500 new followers/likes.

Gluten Free Pizza Crackers

Most store bought crackers can contain preservatives and ingredients you can’t even pronounce. Snack smart with this Pizza Cracker recipe from Super Healthy Kids.


  • 1/2 cup – Rice flour, white
  • 1/2 cup – flour, gluten free
  • 1/2 teaspoon – sugar
  • 1/2 teaspoon – sea salt
  • 1/2 teaspoon – BASIL, DRIED, GROUND
  • 1/2 tablespoon – oregano, dried
  • 1/4 teaspoon – rosemary, dried
  • 1/4 teaspoon – garlic powder
  • 1 tablespoon – olive oil
  • 1/4 cup – Pumpkin, canned
  • 1 tablespoon – Tomato Sauce
  • 1/4 teaspoon – baking soda
  • 1/4 cup – mozzarella cheese, part skim milk

For instructions, click here.

About the Author: Amy Roskelley has a passion for healthy family living. She is a graduate of health education, and owner of Super Healthy Kids, an online resource for parents who are looking for ideas, healthy meal plans, recipes, and tips for feeding their kids healthier and living better.

Granola Bar Recipe Roundup


We love quick energy snacks here at EatSmart but we don’t love the ingredients in many commercial granola bars. We’re looking at you partially-hydrogenated oils and high fructose corn syrup! There are natural, healthy energy bars but they can be so pricey. Our solution is to make our own. We have rounded a variety of our favorite granola bar and energy bar recipes for you to try. Some don’t even require cooking, who doesn’t love that?

No Bake Cherry Pie Nut Bars cherrybars9

Get the recipe from Sugar-Free Mom.

No Bake Peanut Butter Cup Protein BarsNo-Bake-Peanut-Butter-Cup-Protein-Bars1

Get the recipe from The Healthy Maven.

Raspberry-Chocolate Protein BarsRaspberry-Chocolate-Protein-Bars

Get the recipe from Yummy Healthy Easy.

Carrot Cake Protein Bars


Get the recipe from 86 Lemons.

Healthy Ginger Peach Oat Bars Healthy-Ginger-Peach-Oat-Bars-1408039728TEXT

Get the recipe from American Heritage Cooking.

Homemade Chocolate Chip Cookie Dough Protein Barschocolate-chip-cookie-dough-bars

Get the recipe from Desserts with Benefits.

Raw Energy Bars – Chocolate OrangeSSWF-ChocolateOrangeBars

Get the recipe from SeaSaltwithFood.

Homemade Protein Barsprotein-bars

Get the recipe from Healthy Green Kitchen.

Easy Strawberry Banana Granola BarsStrawberry-Banana-Granola-Bars

Get the recipe from Frugal Fanatic.

Quinoa Granola Bars


Get the recipe from Honestly Yum.


Do you have a favorite granola or energy bar recipe? Tweet us at @EatSmartScales.


Quinoa Stuffed Peppers

In search of a new meatless Monday recipe? Give this stuffed pepper recipe a try. Not only does it taste great, but it’s loaded with protein from the quinoa and black beans, sure to leave you satisfied.



  • 1 cup quinoa
  • ½ cup salsa (use a watery salsa, like salsa verde)
  • ½ cup water
  • 1 cup broth (chicken or vegetable)
  • 2 red bell peppers
  • 1 15-oz can black beans, rinsed
  • ½ cup shredded cheddar cheese
  • chopped cilantro (optional)

For instructions, click here.

About the Author: A Nutritionist Eats shares simple and healthy recipes – that always taste good! Follow her on Twitter @nutritionisteat.

5 Things To Know About Healthy Eating During Pregnancy

5 Things To Know About Healthy Eating During PregnancyEven before women find out they’re pregnant they typically know some of the foods and drinks they’re supposed to avoid during those 9 months. Being pregnant doesn’t mean you have to miss out on all of the foods and drinks you used to love! Check out our list below for ways to eat (and drink!) smart during your pregnancy:

Take Prenatal Vitamins

While some doctors recommend taking prenatal vitamins prior to getting pregnant, this might not always happen. As soon as you learn you’re having a baby you need to start a regimen of vitamins. Baby Center dubs prenatal vitamins a “nutritional insurance policy” for all of their benefits. Capsules contain both folic acid and iron, important vitamins for a baby’s development.

Give Up Alcohol

Nearly all pregnant women know that alcohol can severely impair a baby’s development and lead to fetal alcohol syndrome. It’s hard to go from enjoying a glass of wine with dinner or cocktails with friends. However, there are several ways you can still enjoy some of the benefits of alcohol without putting your baby in danger.

  • Miss the afterwork “un-wine”? New studies have shown that fermented foods like kimchi, pickles, and saurkraut can help reduce anxiety.  Stock up on some delicious (and low calorie!) pickles from a local farmers market or from online artisanal pickle shops like Rick’s Picks
  • Still want to do happy hour with the crew? Just because you can’t imbibe traditional cocktails doesn’t mean you have to miss out on the great “mock”tail options out there. Try some of these yummy options that come with the added health bonus of being full of fruit!  If you’re still waiting to tell friends or co-workers your big news ask the bartender to make you a vodka-less vodka club.  A good bar-tender will make  sure your drink look just like a true cocktail!
  • Genuinely miss the taste of wine? Try some of the new varieties of alcohol-less wines from companies like Fre. With only .05% of alcohol per serving a glass of alcohol free wine is safe for pregnant moms and women who are breast feeding.

Skip the Sushi

While there is some debate over whether sushi is healthy for a mom and her developing baby, if you do choose to skip the raw stuff for 9 months, you don’t have to miss out on your spicy tuna roll craving completely!

  • Omega 3s- Essential fats like Omega 3s offer a variety of benefits for a baby’s brain development. While you might want to avoid raw salmon you can still reap the benefits of these healthy fats from rolls like peanut avocado or salmon teriyaki. Added bonus? Vegetable rolls tend to be cheaper than those containing raw fish!

Avoid Undercooked Meat, Poultry and Eggs

During pregnancy, you’re at increased risk of bacterial food poisoning especially from undercooked meat, poultry and eggs. Your immune system is weakened, so it could be harder for you to fight off infections.


Monitor Your Weight

There is a big misconception that moms-to-be need to “eat for two”. This is not the case! Expecting mothers need to consume only 300 extra calories a day to support their baby’s development (that’s the equivalent of a container of yogurt and a piece of fruit). Women of normal weight should gain 25 to 35 pounds while they’re pregnant.

  • Easily monitor your weight gain using the EatSmart Precision Tracker Digital Bathroom Scale. After a brief initial setup, the scale records your “starting weight” into memory. On each subsequent weigh-in, the scale will show the following three numbers:
    • 1) Your current weight
    • 2) The change in weight from the last time you weighed yourself
    • 3) The total change in weight since first use


  • Eating smart throughout your pregnancy not only makes it more likely that you will gain a healthy amount of weight, but also makes it easier for you to shed that weight after pregnancy.

Have tips for how other new moms can still eat and drink safely? We’d love to hear from you @eatsmartscales.

Whole Wheat Cranberry Walnut Bread

Who loves quick and easy bread recipes? If you’re looking to bake a healthy loaf full of nuts and fruits, give this Whole Wheat Cranberry Walnut Bread recipe a try.



  • 2 cups white whole wheat flour
  • 1 teaspoon cinnamon
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/4 cup unsalted butter
  • 1 teaspoon vanilla extract
  • 1 egg
  • 1/2 cup honey
  • 1 cup low fat buttermilk
  • 1 cup halved walnuts
  • 1 1/2 cup fresh cranberries (or frozen cranberries thawed in the fridge)
  • (glaze) 1 cup powdered sugar
  • (glaze) 2 tablespoons low fat buttermilk

Click for baking instructions.

About the author: Caroline is a food blogger and photographer, recipe developer and a mom of two boys. She runs Chocolate & Carrots where she shares everything from healthier baking recipes, family friendly meals, pregnancy and baby updates and more!

The Secrets to a Successful and Healthy Summer BBQ

The Secrets to a Successful and Healthy Summer BBQHosting a barbecue is an exciting part of the summertime. What’s more fun than spending outside in the sunshine enjoying seasonal food and drinks with friends and family? However, if you’re the host, it can be a bit stressful to plan the perfect party. We’ve put together a list of “must have” items and tools to make it easier as well as some ideas on what to serve at the BBQ.

There’s no need to sacrifice your healthy habits, food can be flavorful and healthy. We have some great recipes on the Eatsmart Blog. We particularly recommend our 5 Guilt Free Recipes for Labor Day Grilling, Warm Potato and Edamame Salad and Broccoli Salad. We also have tips on how to slimdown your burger while keeping it juicy!

fruit salFor dessert, a fruit dish such as Tangerine Honey Vanilla Fruit Salad is a cool and refreshing choice. Brownies are always a crowd pleaser and 99 Calorie Skinny Brownies is a waist friendly recipe. Kids of all ages will enjoy cooling off with a refreshing Homemade Popsicle!

Serving items family or buffet style makes it easy for guests to serve themselves, leaving you time to mingle. Prepping food earlier in the week cuts down on running around the day of the party. It also eliminates the risk of needing to run back to the store the day of your party for last minute ingredients.

Here are some important “to do” items and when to address them:

Two weeks prior

  • Get a head count. This will allow you to shop and finalize your menu.
  • Check your barbecue. Is it working normally? Do you have enough propane or charcoal?
  • Check the battery on your Precision Pro Digital Food Thermometer. A properly working food thermometer allows you to expertly cook your meat and eliminates guessing when it’s ready to serve.
  • Plan your menu. What will you serve and what can be made in advance?
  • Make a party music play list. If you have a theme, choose appropriate tunes.

    Photo by The IE Mommy.

    Photo by The IE Mommy.

A few days prior

  • Set up the yard. Make sure it’s neat and tidy and that you have enough seating or have rented what you will need. Put out extra trash cans and appropriate lighting.
  • Food shop. Don’t forget condiments, wet naps and tableware! Paper towels are absorbent and easy to put out on tables in lieu of napkins. Use sturdy plastic or compostable cutlery, plates and cups.
  • Be sure to have soft drinks in addition to any alcoholic beverages that you will be serving.
  • Make any dishes that can be prepped ahead of time. Our Precision Elite Digital Kitchen Scale makes it easy to measure out ingredients in one bowl, cutting down on clean up. The scale’s generous platform easily accommodates large bowls needed to feed a crowd.

    Photo by The PennyWise Mama

    Photo by The PennyWise Mama

The day of your BBQ

  • Set out tableware and serving utensils.
  • Finish prepping any side dishes, green salad and fresh appetizers or desserts.
  • Marinate your meats.
  • Get ice for your coolers. Put out coolers or buckets with ice and chill your drinks.
  • Set up your music and speakers.
  • Put out bug repellant and citronella candles.

A little planning takes the stress out of your BBQ so you can enjoy your party. Your friends and family will appreciate healthy recipes that taste fantastic and you’ll be happy knowing that everyone is eating smart!

Steak & Chicken Kabobs

Steak-and-Chicken-Kabobs (1)


1 lb. steak
1 lb. chicken breast
cherry tomatoes
1 red bell pepper, chunk
1 green bell pepper, chunk
1 red onion, chunk
1/2 bottle Low Sodium Dale Sauce
12″ Bamboo Skewers or Stainless Skewers

Click here for instructions.

About the Author: Marci Loehner is a home chef where every recipe contains wholesome ingredient. You’ll find every recipe is kid tested and Husband approved so you know it’s Heavenly! Click here to visit her blog.

Herby Coconut and Sausage Fried Rice

coconutrice12 (1)


1.5 Cups Rice
3 Sausages
1 Onion (died very small)
1 Carrot (diced very small)
1 Stick Celery (diced very small)
3 Cloves Garlic (minced)
1 Cup Chopped Cauliflower
2 Eggs
1/4 Cup Chopped Basil
1/4 Cup Chopped Cilantro

1/2 Cup Coconut Cream
1/4 Cup Soy Sauce (or tamari for gluten free)
1/4 Cup Sambal Oelek
1/4 Cup Rice Vinegar
2 Tablespoons Sesame Oil

For instructions, click here.

About the author: Dan Whalen is the founder and creator of the popular recipe blog The Food in my Beard. In the past 7 years since the website’s inception, he has published over 1000 recipes that have been viewed over 10 million times. His cookbook, Stuffed: The Ultimate Comfort Food Cookbook, was released in January 2014.

Post Navigation


Get every new post delivered to your Inbox.

Join 12,631 other followers