The EatSmart Blog

Providing Tools and Tips to Live Healthier, Happier Lives

Herby Coconut and Sausage Fried Rice

coconutrice12 (1)

Ingredients

RICE
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

SAUCE
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.

Charity of the Month August 2015 – YABC

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.

About the Staten Island Young Adult Borough Center:

The Staten Island Young Adult Borough Center (YABC) at Tottenville High School is a division of the New York Center for Interpersonal Development. YABC is a transfer program for over-age, under-credited students who have spent four years in high school but have fallen behind in earning credits. This program affords students the opportunity to progress toward earning an actual high school diploma in a high school setting, rather than a GED.

Students attend classes from 4pm – 8:30pm, Monday through Thursday, which enables them to hold paid internships during the day.

This month the students are preparing for a work readiness boot camp that will help get them solid work training and prepare them so they can line up a paid internship in September.

The YABC’s Mission Statement:

The Staten Island Young Adult Borough Center will provide a supportive, challenging and nurturing educational environment that will enable students to achieve academically and succeed in reaching their goals.

To learn more about the YABC and the New York Center for Interpersonal Development, please visit their Facebook page.

For every new Facebook follower we acquire during the month of August, we will donate 50 cents/follower to the Young Adult Borough Center. (So spread the word!)

Click here, “LIKE” us and EatSmart will donate: FaceBook_512x512

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

8 Healthy and Refreshing Smoothie Recipes

smoothie-recipe-roundup-eatsmartOn a warm summer morning, do you really want a hot breakfast? We didn’t think so! The perfect alternative is a cold, refreshing smoothie. Smoothies are a great way to get many nutrient dense foods into one delicious tasting beverage. They are easy to grab for an on-the-go breakfast or snack. Since some premade smoothies have added sugars or less than desirable ingredients, we recommend making your own. We’ve rounded up a variety of our favorite healthy smoothie recipes for you to try.

Avocado Chocolate Smoothie Avocado-Sunrise-Smoothie

Get the recipe from Happiness is Homemade.


Skinny Apple Pie SmoothieBanana Pineapple Smoothie

Get the recipe from Cook & Craft Me Crazy.


Easy Strawberry Smoothie RecipeStrawberry-Smoothie-3

Get the recipe from Nastasha’s Kitchen.


Skinny Apple Pie Smoothie

apple-pie-smoothie_5067-labeled

Get the recipe from Amy’s Healthy Baking.


Almond Joy Protein ShakeYou-can-get-healthy-and-have-a-toned-body-without-giving-up-your-favorite-almond-joy-Who-knew-a-protein-shake-could-be-so-awesome-thinkfisher-ohsweetbasil.com_

Get the recipe from Oh, Sweet Basil.


Fruit and Yogurt Smoothiefruityogurtsmoothietext-630x939

Get the recipe from Fruit and Yogurt.


Anti-Inflammatory SmoothieAnti_inflammatory_smoothie_1_0

Get the recipe from The Roasted Root.


Detox SmoothieDetox-Smoothie-2

Get the recipe from Sally’s Baking Addiction.


Do you have a favorite healthy smoothie recipe? Tweet us at @EatSmartScales.

Chicken Fajita Couscous Bowls

chicken-fajita-couscous-bowls-11-2

Ingredients

Chicken Marinade

  • 2 tbsp canola oil
  • 2 tbsp lime juice
  • 1 tsp chili powder
  • 1/2 tsp salt
  • 1/2 tsp cumin
  • 1/2 tsp oregano
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder
  • 1 1b boneless chicken tenders, cut into strips

Couscous

  • 1 1/2 cups uncooked couscous
  • 1 1/2 cups salsa
  • 1 cup chicken broth
  • 1 cup Sargento® Off the Block 4 Cheese Mexican

Toppings

  • 1 green bell pepper, cut into strips
  • 1 red bell pepper, cut into strips
  • 1 onion, cut into strips
  • 1 cup Sargento® Off the Block 4 Cheese Mexican
  • optional toppings: fresh cilantro, sour cream, avocado, salsa

Click here for instructions.

About the Author: Becky Tarala, author of The Two Bite Club, is a stay-at-home mom to two whose food blog features recipes from my family’s past as well as simple favorites. Becky is a hopeless optimistic, vegetable gardener, coupon-aholic, cookbook hoarder, and potato lover.

Summer Produce Guide

summer-produce-guide

The summer months provide an abundance of fresh fruit and vegetable options. With so many healthy seasonal goodies to choose from, it’s easy to eat smart! We’ve picked our favorite nutritional powerhouses to stock up on this summer. Hit your local farmers market or grocery store to check out all of the fresh choices.

Berries

Blackberries, blueberries, raspberries and strawberries are all in season during the summer months. They are high in antioxidants and low in sugar, despite their sweet taste.food-healthy-fruits-kitchen-large

Cherries

Cherries are high in vitamins A and C and are known to help reduce muscle soreness. The bright red color shows they’re also high in antioxidants. Pick shiny and plump cherries for the best flavor.

Corn

Corn is best fresh from the stalk so try to buy from a local grower. Contrary to popular belief, corn does have nutritional value and is high in niacin, vitamins B6 and C and antioxidants lutein and zeaxanthin. Choose tightly closed, fresh-looking husks, fresh-looking tassels, and fresh-cut stem ends.

Cucumber

Cucumbers are known for being cool and are an excellent hydration source. They are high in vitamin K, are a very good source of pantothenic acid, a good source of potassium, manganese, vitamin C, magnesium, biotin, and vitamin B1. Avoid those with spongy areas or wrinkly skin.

Eggplant

Eggplants are ripe when the skin is tight, shiny and smooth. It should feel heavy for its size. They are a very good source of fiber and vitamin B1, and are a good source of vitamin K, thiamin, vitamin B6, folate, potassium and manganese.

Figs

Figs are high in vitamin B6 and fiber. They are a good source of manganese, copper, potassium and pantothenic acids. They are sweet, crunch and chewy. Choose plump, firm figs that are free of bruises and make sure the stems are intact.

Melons

Cantaloupe, honeydew and watermelons hit their peak during the summer months. Ripe melons should be heavy for their size and smell like a melon. Watermelon is high in lycopene and pairs well with salty feta cheese.fruit-melon-watermelon-large

Nectarines

Nectarines are sweet and juicy with a smooth skin. They are high beta-carotene, vitamins A and C, potassium and fiber. They’re delicious on their own or sliced and drizzled with honey.

New Potatoes

New potatoes are small and tender with paper thin skin. They’re a great source of vitamin B6 as well as potassium. They are particularly delicious roasted with garlic, rosemary and olive oil.

Okra

Okra is a good source of folate and Vitamin A. It helps the body easily digest foods and may help lower cholesterol. Slice it up and thickens gumbos and stews. Leave it whole and it can be stir-fried or added to a casserole.

Peaches

Peaches are a summer staple. Sweet and low in calories peaches are the perfect topping for cereal, yogurt or even a whole grain waffle. They have over 10 vitamins and contain a variety of antioxidants and minerals, including potassium.

Plums

A relative of peaches and nectarines, plums are also a vitamin powerhouse. They are full of antioxidants, help improve digestion and they help our bodies absorb iron. Ripe plums yield to gentle pressure and are slightly soft at their tip.

Summer Squash

Patty Pan, Yellow & Zucchini are delicious varieties of summer squash. They are high in vitamin c, iron, folate, beta carotene and lutein. Versatile, low carb and low calorie they work in a variety of recipes. Shred up some zucchini to make “zoodles” and use them in place of pasta.

Tomatoes

Tomatoes are a fruit, not a vegetable. Their bright red color indicates their high lycopene levels. They are also high in vitamins C, K and biotin. They are in rich in alpha + beta carotene and lutein, when paired with broccoli they have a unique synergy that prevents prostate cancer. Try them in soups, salads, pasta, salsa, sandwiches and vegetable juice.

What is your favorite summer vegetable or fruit? Tweet us at @EatSmartScales.

Vegan Flaxseed Paleo Tortillas

Flaxseed-paleo-tortillas-10WMEng-620x413

You can make a thin, pliable, paleo tortilla or sandwich wrap that is low carb, grain free, and egg and dairy free with this recipe!

Ingredients

  • 1/3 cup water
  • 1/2 cup flaxseeds (Either golden or brown flaxseeds work well.)
  • salt (Optional, to taste)

For instructions, click here.

About the Author: Tracy Ariza is a US expat living in Spain who loves to share unique, real food recipes concentrating on international recipes and holiday and party foods. Being a crafter at heart, she also loves doing DIY, repurposing things, and trying to figure out how to make pretty much anything she can think of. When she’s not blogging, she’s probably making anything from soap to something out of pallets or taking lots of pictures of food, plants, her son, dogs, and hens. You can find her on Twitter, @make_oh.

13 Tips for Exercising Outdoors in the Summer Heat

tips-for-exercising-in-summer-heatSummer is the perfect time to head outside for workouts. However warmer weather can also bring extreme heat and humidity, making exercising outdoors challenging. With a little flexibility and preparation, you can still enjoy an outdoor sweat session.

Here are our top tips on how to safely exercise outside in the heat:

Choose your time wisely – Exercise before 10 am or after 7 pm, when the day’s heat isn’t at its peak.

Hydrate – Drink 2 cups of water 2 hours before going outside to exercise and sip about 4oz of water every 15 – 20 minutes while outdoors to prevent muscle fatigue and heat exhaustion.

Wear appropriate clothing – Choose light loose fabrics that wick sweat away from the body. Wear a hat to keep the sun off your face and the sweat out of your eyes.

Protect your skin – Use a sweat resistant sunscreen designed to use for outdoor sports. Make sure to reapply accordingly. Wear sunglasses to protect your eyes from the sun.

Seek shade – Go for a trail run or walk in the shady woods or a bike ride along a breezy beach where the temperature is often 10 degrees cooler. Bootcamp style exercises can be done in a shady spot for some heat relief.

Pay attention to your body – Lower intensity on days of extreme heat and/or humidity and stop exercising if you feel dizzy, have chills, are nauseous or light-headed. These are possible signs of heat exhaustion.

Monitor dehydration – For extreme exercisers, it’s important to monitor dehydration. By stepping on our MaxView Digital Bathroom Scale before and after an intense workout, you can see if you have lost water weight. For those who want a bit more info, such as their body water and muscle mass, we recommend our GetFit Digital Body Fat Scale. eatsmart-bathroom-scales-for-exercising

Let your body acclimate – It can take 10 to 14 days for your body to get used to exercising in the heat. Start slowly and gradually increase your time and/or effort while working out outdoors.

Watch the weather forecast – Keep your workout inside on days when a heat advisory is in effect or go for a swim instead. Working out in a light rain can be refreshing but don’t head out during an electrical storm!

Stay cool – Fill your water bottle half way with water and freeze overnight. Top it off with cold water in the morning so you have cold liquid throughout your workout.

Replenish electrolytes –It’s wise to replace electrolytes with some coconut water or a sports drink when exercising vigorously outdoors for longer than an hour.

Beat the heat – Squeeze a little cold water over your head, on the back of your neck or wrists to cool off quickly. Walking through a sprinkler is a fun way to cool down.

Cool down – Don’t shock your body by going from extreme heat into frigid air-conditioning. Be sure to do a cool down before you head inside.

A fun and tasty way to cool off after exercising is with a homemade popsicle. We’re sure that one of these DIY icepop recipes will hit the spot! popsicle twitter LOGORemember, you don’t have to sideline your activities during the summer – just take a few precautions and listen to your body.

Date, Corn and Goat Cheese Salad

goat-cheese-date-saladIngredients:

  • 1 tsp oil (like grapeseed or olive)
  • 1 cup frozen corn
  • 8 cups greens of choice
  • 1Tbsp olive oil
  • 1 Tbsp apple cider vinegar
  • salt & pepper
  • 4 dates, sliced thinly
  • 2 oz goat cheese
  • 2 Tbsp toasted walnuts
  • 8 oz chicken or turkey if desired

For instructions, click here.

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

Charity of the Month July 2015 – Women’s Wellness Foundation

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. womens-wellness-foundation

About the Women’s Wellness Foundation:

The Women’s Wellness Foundation is a 501C3 charity with a mission to help women returning home from incarceration integrate back into the community. The organization was started by 3 women who were living at a halfway house after their return from incarceration.

Women’s Wellness Foundation provides an alternative to recidivism for women leaving incarceration by addressing housing, employment and basic needs, while offering programs which focus on healthy relationships, education and life skills, providing a bridge to a new way of life.

Click here to visit their Facebook page.

For every new Facebook follower we acquire during the month of July, we will donate 50 cents/follower to the Women’s Wellness Foundation. (So spread the word!)

Click here and EatSmart will donate: FaceBook_512x512

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

Mediterranean Quinoa Salad

quinoa-salad
This is the perfect summery dish.

Ingredients

1 Cup chopped red onion
1 1/2 Cucumbers, diced (approx. 4 Cups)
2 red bell peppers (approx. 2-3 Cups)
1 Cup roughly chopped cilantro
2 Tablespoons olive oil
1 1/2 Cups cooked quinoa (recipe here)
1 1/2 teaspoons salt
1 teaspoon freshly cracked pepper
1/4 Cup fresh lime juice (approx. 1 1/2 limes)

For instructions, click here.

About the Author: I’m a California girl with her PhD. I love jeans, iced coffee, homemade food, and smart humor. Luci’s Morsels is about fashion, food, and frivolity – all from an approachable and fun perspective…

Link: http://www.lucismorsels.com/2013/06/mediterranean-quinoa-salad.html

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