The EatSmart Blog

Providing Tools and Tips to Live Healthier, Happier Lives

Archive for the category “Recipes”

Quick and Healthy Breakfast Ideas for People “On The Go”

You know that breakfast is important but you’re short on time and just want to grab something quick. We get it – mornings are hectic but breakfast doesn’t have to be a sugary pop tart or calorie-laden deli muffin. Back away from that doughnut! We have 12 healthy breakfasts that will leave you feeling satisfied and energized instead of full and sluggish.Quick and Healthy Breakfast Ideas

Yogurt Parfait

Pair plain Greek yogurt with fruit of your choice. Frozen fruit works too! Sweeten it up with a little honey and sprinkle your favorite granola on top.

Overnight Oats

Mix ½ cup of rolled oats, ½ cup of berries or ½ a banana – sliced, 2 tablespoons of nuts, a dash of cinnamon and 3/4 cup of milk in a container with a lid. Refrigerate overnight and you’ll have breakfast ready to “grab and go” in the morning. blueberries-531209_1920

Peanut Butter and Banana Roll Ups

Take a small whole wheat or corn soft tortilla, spread with 1 – 2 tablespoons of peanut butter and place a small banana in it.

Quick Microwaved Eggs

Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid.

Sweet Cheese Waffles

Mix ¼ c ricotta cheese and ¼ c blueberries with 1 tsp sugar. Top two whole grain toaster waffles (preferably organic) with the cheese and berry mixture for a sweet filling breakfast.

Quinoa Breakfast Bowl

Heat ½ c of leftover cooked quinoa and ½ c unsweetened almond milk, top with fruit of choice.

Apple Bowls

Cut an apple in half, remove the core and fill each side with 2 tsp almond butter. Top with a tablespoon of granola.

Coffee Smoothie

Blend ½ cup of cold coffee, ½ cup of milk, 1 small banana, 1 tablespoon of nut butter and a few ice cubes for a quick breakfast with a kick.

“Instant” Oatmeal

Make your own oatmeal packets. Portion out ½ c rolled oats with 2 tablespoons of nuts or seeds, 2 tablespoons of raisins and cinnamon into baggies. Grab a baggie and heat oatmeal with 1 cup of almond milk in a large microwave safe bowl on medium power for 5 minutes.

Avocado Toast

Top 2 slices of toast with ½ a mashed avocado, sprinkle with salt and top with a sliced hard-boiled egg.

Sweet Potato with Peanut Butter

Microwave a small sweet potato for 2.5 minutes, top with 2 tablespoons of natural peanut butter and sprinkle with granola for a little crunch. Drizzle with honey if desired.

No time to put anything together? Here are a few more to literally “grab and go”: a string cheese, an apple and whole grain crackers; a banana, an individual packet of almond butter (we like Justin’s Natural) and a plain yogurt; a hard-boiled egg and an avocado.

Share your favorite quick and easy breakfast recipe with us, @eatsmartscales.

Healthy Blueberry Banana Bread with Oatmeal and Flax

blueberry banana bread
Ingredients:

  • 2 cups Heart Healthy Bisquick
  • 3/4 cup quick cooking oats
  • 2 tbsp finely ground flax meal
  • 2 large bananas, mashed
  • 1/2 cup sugar + 3 tbsp
  • 1 1/2 tsp vanilla extract
  • 1/2 cup fat free half and half, almond milk, soy milk or skim milk
  • 2 eggs
  • 1 cup of fresh or frozen blueberries (if using frozen, make sure you drain them well)
  • 1 1/2 tsp cinnamon

For baking directions, click here.

About the Author: We at Skinnysweetsdaily.com feel you can have your sweet treat and still stay on a healthy eating plan. By cutting down on fat and calories but bringing up the flavors and textures of our recipes. You can have a great tasting dessert and enjoy every single bite without the guilt. Enjoy!

St. Patrick’s Day Recipe Roundup

StPaddysDay Recipe Roundup2Everyone is Irish on St. Paddy’s Day, right? However, traditional Irish cuisine and beverages (yes, all that beer), can be tough on our waistlines. We want to provide some inspiration on how to have a healthier celebration this year. Whether you are cooking for your family or attending a party, we’ve compiled a roundup of some festive treats. Why not start your day off with a healthy Minty Green Smoothie?

Mango Avocado Smoothie

mango-avocado-smoothieGet the recipe from Upstate Ramblings


St. Patrick’s Day BreadScreenshot 2015-03-10 11.52.19

Get the recipe from Skinny Mom


St. Patrick’s Day Chia Seed Pudding

Chia Seed Pudding 1.2Get the recipe from Susi’s Kochen und Backen Adventures


Shamrock Chips

shamrock chips 6Get the recipe from Zakka Life


Lightened Up Chocolate Chip Mint Cookies

d-Mint-Chocolate-Chip-Cookies-Healthierholidays-011 (1)Get the recipe from Peanut Butter and Peppers


Mint Chocolate Chip Glazed Popcorn

Mint-Chocolate-Chip-Glazed-Popcorn-1Get the recipe from Cupcakes and Kale Chips


Mint Shake

MintShakeGet the recipe from The Empowered Plate


Do you have a healthy twist on a traditional St. Patrick’s Day treat? Tweet us at @EatSmartScales!

Mason Jar Carrot Noodle Salad w/Sweet Chili Vinaigrette

mason-jar-salad-all-mixed-up-noshThe key to a great mason jar salad is the layering and packing it in tight, so things don’t move around.

Ingredients:

  • 1 tablespoon toasted sesame oil
  • 1 tablespoon Thai sweet red chili sauce
  • 1⁄2 teaspoon Garlic Powder
  • 1 teaspoon rice vinegar
  • 1 teaspoon Soy Sauce
  • 1 teaspoon Dark Amber Maple Syrup
  • 1 tablespoon toasted sesame seeds
  • 1 Carrot (spiralized, or julienned)
  • 1 roasted bell pepper
  • 2 tablespoons Bob’s Red Mill hulled hemp seeds
  • 1⁄3 cup cashews (plain or flavored, like Asian Sesame)
  • 2 cups Spinach (or sub your favorite greens)

For instructions, click here.

About the Author: Kelly is the author, recipe creator, and food photographer behind the blog Nosh and Nourish. She incorporates nourishing superfoods into every meal for her husband, adorable toddler, and herself (think quinoa, Greek yogurt, chickpeas, kale, eggs, etc..) and manages to keep everything tasting absolutely delicious! Learn more by visiting her blog, at http://noshandnourish.com/, or check out her new cookbook “Superfoods at Every Meal” here.

Toasted Almond + Quinoa Salad

Toasted Almond + Quinoa Salad - Luci's Morsels-3Ingredients:

  • 4 cups cooked quinoa
  • 1/2 Cup almonds, chopped see note
  • 1/2 Cup dried cranberries
  • 1-11oz can mandarin oranges, mostly drained
  • 1 teaspoon cinnamon1
  • 1/2 teaspoons ground ginger
  • 1 Tablespoon coconut oil, melted

Instructions:
Combine quinoa (hot or cold) with melted coconut oil. Add in cinnamon and ginger. Add is almonds, cranberries, and mandarins. Mix well. Refrigerate to keep or serve warm. Serves 8-10.

Note: When chopping almonds, use a serrated knife. Can also use slivered almonds.

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/2013/12/toasted-almond-quinoa-salad.html

Brown Rice Crispy Treats (Vegan and Gluten-Free)

Brown Rice Crispy Treats (Vegan and Gluten-Free)
Ingredients
⅔ cup brown rice syrup
¼ cup almond butter
1 Tablespoon coconut oil
½ teaspoon vanilla extract
pinch of sea salt
4 cups brown rice crisp cereal
2 Tablespoons Enjoy Life dairy-free mini chocolate chips

Instructions
Measure brown rice crisp cereal and place in a large bowl.
Place brown rice syrup, almond butter and coconut oil in a saucepan over medium heat. Heat while stirring until mixture is combined and creamy. Remove from heat and add the vanilla and sea salt.
Pour brown rice syrup mixture over the brown rice cereal and stir until well combined.
Press cereal into a square baking dish lined with parchment paper using your hands. Press chocolate chips into the top.
Let cool in the fridge for 1 hour before cutting into squares.

About the Author: Brittany Mullins is a health coach, certified NASM personal trainer and the blogger behind Eating Bird Food, a blog dedicated to healthy food, fitness and a bit of everyday life. Learn more by visiting her her blog, www.eatingbirdfood.com and her health coaching site, www.brittanymullins.com.

Chocolate-Peanut Butter Rice Cake Protein Balls

SAMSUNG CSCThe recipe only makes 4 protein balls and each one has approximately 75 calories, 3.5g fat, and 3g protein. And they’re actually pretty big despite my photos not making them look that way.

Ingredients:

Directions: Crush rice cake with hands and place in a bowl. Add the rest of the ingredients listed above and combine well. (I used the back of a spoon to really mush everything together.)

Divide batter into four sections and roll each of them with your hands into a ball. Refrigerate or eat immediately. Enjoy!

About the Author:  For more than four years, Tina has shared her life through journaling her daily meals and workouts on her blog, Carrots ‘N’ Cake. Each day, she strives to find the right balance without losing out on fun or good taste. Tina also writes a weekly feature for Health.com. Her first book, Carrots ‘N’ Cake: Healthy Living One Cupcake at a Time, was published in May 2011.

Healthy Valentine’s Day Recipes

valentinesday-healthy-treats-recipesValentine’s Day brings to mind chocolates, flowers, candy and romantic dinners. There is something wonderful about sharing sweet treats and delicious meals with someone you love. It is possible to celebrate with some yummy and healthy treats and meals. We have rounded up some healthier recipes for you to share with those special people in your life. Whether you’re celebrating with friends, your kids or a romantic date, we have a recipe for that!

Dark Chocolate Crunchy Clusters

valentine size 555Get the recipe from SkinnySweetsDaily


Salted Caramel Vegan Cheesecake

Salted-Caramel-Cheesecake-My-Whole-Food-LifeGet the recipe from My Whole Food Life


Whole Wheat Banana Pecan Pancakes

Whole-Wheat-Banana-Pecan-Pancakes-chocolateandcarrots.com_Get the recipe from Chocolate and Carrots


Vegan Chocolate-Covered Cherries

cherries1Get the recipe from Fork and Beans


Almond Joy Chia Pudding

Almond_Joy_Chia_Pudding__thumb
Get the recipe from Carrots ‘N’ Cake


Mini Lemon Curd Tarts

mini-lemon-curd-tarts-2Get the recipe from Texanerin Baking


Whole Wheat Chocolate Chip Oatmeal Cookies

cookie-recipeGet the recipe from Pass the Sushi


Petite Vegan Chocolate Mousse Cups

mouuse cupsGet the recipe from SkinnySweetsDaily

Wishing you a happy and healthy Valentine’s Day!

Leftover Brown Rice Breakfast Pudding

Brown Rice Pudding 005

Leftover brown rice is the best way to eat this pudding! If you want to use more whole grains beyond whole wheat, there are so many others!

Ingredients:

Take 2 cups cooked brown rice, reheated.

In a blender, blend up:

  • 1/2 cup vanilla soy milk (or low fat milk with 1 tsp. vanilla extract)
  • 1/2 cup berries (strawberries)
  • 1 tsp. honey or agave

Directions:

Mix the milk and berries with your warmed up brown rice. Let sit for 5 minutes to absorb Top with extra berries or other fruit.

Makes 4, 1/2 cup servings.

About the Author: Amy and Natalie, nutrition educators, love to share ideas on helping kids eat more fruits and vegetables! Check out their blog for new healthy recipes each week, Super Healthy Kids.

Cauliflower Cake with Flax Seeds

Cauliflower Cake 4Ingredients:

  • 1 small cauliflower, outer leaves removed, broken into small florets
  • 1 yellow onion, diced
  • 3 Tbsp. olive oil
  • 4-5 Tbsp. fresh cilantro, chopped
  • 5 eggs
  • 3/4 cup all-purpose flour
  • 1/2 tsp turmeric
  • 1 tsp smoked paprika
  • 1 tsp baking powder
  • 1 cup shredded cheese (I used, swiss and cheddar)
  • salt and freshly ground pepper
  • 1 Tbsp. flax seed or sesame seeds
  • 1 Tbsp. butter, melted

Directions:

Preheat an oven to 400ºF. Line a springform cake pan with parchment paper, brush the sides with melted butter and toss the flax seeds around the inside of the pan. Set aside.

In a saucepan over high heat, combine the cauliflower and salted water. Bring to a boil, then reduce the heat to low, and simmer until the cauliflower is just tender, 8 to 10 minutes. Drain and set aside.

In a small pan heat the olive oil, add the onion and cook for about 10 minutes over medium heat, stirring from time to time, until golden brown color. Remove from the heat and let it cool.

In a large bowl mix together eggs and spices. Then add the flour, baking powder, cooked onion, fresh cilantro and cheese. Whisk until smooth before adding the cooked cauliflower. Mix in the cauliflower and stir gently.

Pour the mixture into prepared pan, spreading it evenly, sprinkle with flax seeds. Place in the center of the oven and bake for about 35-40 minutes, until golden brown. Remove from the oven and leave for 10-15 minutes before serving.

Serve it as a side dish for Shrimp with Garlic and Parsley or as a light supper alongside with your favorite salad.

About the Author: My name is Yelena, and I was born and raised in St. Petersburg, Russia and now live in Historic town near Philadelphia. I’m a wife to a wonderful guy and a mother to two precious children, and have a food blog called Cooking Melangery. I have a degree in Culinary Arts and a passion for anything beautiful and creative. I currently work as a freelance food stylist and photographer from my home studio.

Note: This recipe was inspired by Yotam Ottolenghi’s recipe from Plenty More.

Post Navigation

Follow

Get every new post delivered to your Inbox.

Join 12,620 other followers