The EatSmart Blog

Providing Tools and Tips to Live Healthier, Happier Lives

Archive for the month “March, 2013”

Sweet potato, quinoa and salmon cakes

1 cup (150g) plain (all-purpose) flour (gluten-free or regular)
1 teaspoon salt
3 eggs, lightly beaten
♦ 4 cups reserved undressed Sweet potato, quinoa and edamame salad (See below)
1 large salmon fillet (about 300g/10 oz), skinned and finely chopped
2 tablespoons sweet chilli sauce
2 tablespoons chopped chives
4 tablespoons olive oil, for frying
Chilli mayo, to serve

Combine flour and salt in a large bowl.
Gradually add the eggs to the dry ingredients, whisking until smooth.
♦ Add the reserved undressed Sweet potato, quinoa and edamame salad.
Add the chopped salmon, chilli sauce and chives, and mix thoroughly. Cover and refrigerate until required.
Heat 1 tablespoon olive oil in a large non-stick frying pan. Place four oiled egg rings into the pan and fill each with fritter mixture. Flatten lightly with a spatula. Fry about 3 minutes, carefully remove the egg ring, and turn cakes over to cook the other side. Cakes should be golden and firm to touch.
Repeat with remaining mixture. Cakes can be kept warm in a low oven until you’re ready to serve.
Serve quinoa cakes with a simple green salad and chilli mayo.

Sweet potato, quinoa and edamame salad with miso dressing

2 tablespoons (30g) white miso paste
2 tablespoons olive oil
2 orange sweet potatoes (about 750g/1½ lb), peeled, cut into 2cm cubes
Salt and freshly ground black pepper
800g (28 oz) frozen unshelled edamame, or 400g (14 oz/2 cups) frozen shelled edamame
2¼ cups (450g) white quinoa
3 cups coriander (cilantro), chopped, plus extra to serve
¼ cup black sesame seeds (or white, if unavailable), toasted
2 heaped tablespoons (40g) white miso paste, extra
1 tablespoon honey
2 teaspoons soy sauce (gluten-free or regular)
Small piece ginger, grated and chopped, about 1 tablespoon
1 tablespoon (15ml) water
1 tablespoon (15ml) rice wine vinegar

Preheat oven to 200°C (390ºF).
Mix 2 tablespoons miso paste and olive oil together to form a paste. Toss with the sweet potato in a large bowl, until well-coated. Place sweet potato onto a baking tray lined with baking paper. Season. Roast for 20 minutes or until tender. Set aside.
Meanwhile, blanch unshelled (or shelled) edamame in boiling water for 3–4 minutes. Drain and allow to cool. If using unshelled edamame, squeeze the beans from their pods. Add edamame to the roasted sweet potato.
Combine quinoa and 3 cups of water in a saucepan. Bring to the boil, cover and simmer for 5 minutes. Remove from heat and stand, covered, for ten minutes or until water has been absorbed. Spread quinoa out on a tray and set aside for ten minutes to dry. Add to the sweet potato and edamame, along with the coriander and sesame seeds.
♦ Reserve ⅓ of the undressed Sweet potato, quinoa and edamame salad (about 4 cups) for the Sweet potato and quinoa fritters.
Meanwhile, make miso dressing. Place miso, honey, soy sauce, ginger and water in a small saucepan and warm over a low heat, stirring, until miso and honey are dissolved (1–2 minutes). Stir in rice wine vinegar. Set aside to cool. Drizzle dressing over the remaining salad, and toss gently. Scatter with extra sesame seeds and extra coriander.
Salad serves 5–6.

About the Author: Saskia Ericson, graphic designer by day and passionate foodie by night; is the author of the blog One Equals Two, which promotes creative cooking with ‘planned-overs’ (planned leftovers). Planned-overs are easily transformed into a delicious and different second family meal in a flash; saving time, energy and money. You can also find Saskia on Facebook.

Charity of the Month April 2013 – Manna Food Pantries

EatSmart fans will continue to select each Charity of the Month in 2013. 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.

MannaFoodPantryApril’s Charity of the Month has been chosen by loyal EatSmart Fan, Erica House. She selected Manna Food Pantries.

We will be donating 50 cents for every new Facebook LIKE during the month of April. (So spread the word!)

Read why Erica picked Manna Food Pantries :
First, I’d like to thank EatSmart for giving me this incredible opportunity and for being one of the best companies I’ve had the pleasure of working with! When I was approached to select a charity my mind raced with possibilities. I’m an avid animal rights activist (and proud FIV+ kitty mama) so my first instinct was to choose an animal shelter. After a bit more reflection my heart told me to think of all the people in my own town who live in such poverty that they cannot afford food, and so I selected Manna Food Pantries.

Manna is located in Pensacola, Florida which is part of Escambia County – one of the poorest counties in the state. Over 15% of the population of Pensacola lives below the poverty line. While working as an academic advisor at Pensacola State College I assisted countless students who told me how hard it was for them to financially support their families and keep food on the table for their children. (24% of children in Escambia county live in poverty!) As a personal trainer and health/wellness writer, I know how absolutely essential a nutritious diet is to leading the happy, healthy life that we all deserve.  

Manna serves over 40,000 people annually and I am thrilled that any monies raised by this partnership with EatSmart will help them to continue the incredible work they are doing in Pensacola!

Click here and EatSmart will donate:

About Erica: Erica House has her Masters in Psychology and has been teaching at the University level since 2007. She is certified as a Personal Trainer and freelance writer. After maintaining her own 50 pound weight loss she is passionate about helping others on their journey to lifelong happiness and wellness. She blogs daily on her website

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

Cointreau Cherry Brownies

A splash of orange liqueur and a dash of pepper are the small additions that make a big impact in these unusual brownies. Word of caution though—they’re addictive. You can swap the Cointreau for another liqueur such as hazelnutty Frangelica, to change the flavor to your own favorite.IMG_0298

8 ounces dark chocolate, 70% cocoa, divided
8 tablespoons butter, chopped and chilled
2 large eggs
1 1/2 cups granulated sugar
1 1/2 teaspoons pure vanilla extract
1/2 teaspoon salt
1 cup all-purpose flour
1 ounce Cointreau orange liqueur
1/2 cup chopped cherries
Pinch of ground red pepper

1. Preheat the oven to 350°F. If you’re unsure about how accurate your oven is, use
an oven thermometer. The temperature needs to be accurate.
2. Grease an 8 x 8-inch baking pan, line it with parchment paper, and grease the
parchment paper. Dust with powdered sugar.
3. Chop the chocolate coarsely.
4. Combine six ounces of the chocolate with the butter in the top of a double boiler
over two inches of simmering water. Melt, stirring occasionally, until smooth. Set
5. Combine the eggs, sugar, vanilla, Cointreau and salt in a large mixing bowl. Beat
with a stand mixer or hand mixer on medium until the you can see trails in the
mixture, about 5 minutes.
6. Slowly mix in the melted chocolate. Add the flour one-quarter at a time, mixing it
in thoroughly before adding more.
7. Add the cherries, remaining chocolate and pepper to the batter. Stir in by hand
until well mixed.
8. Pour into the baking pan. Bake for exactly 40 minutes (the sides should be pulling
away from the pan). Allow to cool in the pan for one hour before cutting.2012 2014

Notes: This recipe was used using the Precision Elite Digital Kitchen Scale. The Precision Elite is the big brother to my original scale, the Precision Pro. As much as I loved my Pro, I’ve become dependent on on the Precision Elite. It’s solid construction seems custom-made for the rigors of a busy kitchen. I test recipes and edit and write cookbooks for a living, so I need durability in everything I use in my kitchen and the Elite has that in spades. But more importantly, it maintains the qualities that made me such a fan of the Precision Pro–it’s super easy to use (especially the “tare” feature, where you can zero out a container’s weight), and a breeze to clean.

precisionelitekwI work fast in my kitchen, and I’m not a big tech person. So it was a real boon to find a scale that is intuitive and easy to use. I must admit, I also like the look. Very understated, very “professional kitchen.” It’s a sharp looking piece of equipment. I’m especially fond of the huge scale plate, which ensures that no matter what you’re measuring, the container is not likely to block the numbers on the screen.

About the author: Chris is a cookbook editor, writer and recipe tester and you’ll find more of his recipes in A Man’s Whirled: Every Guy’s Guide to Cooking with the Blender.

10,000 Twitter Follower Giveaway Celebration

Much thought has been given on how to best celebrate EatSmart Products breaking 10,000 followers on Twitter. We decided the best way is to host a MEGAwatt giveaway with everyone!

The party begins with one lucky fan winning a $100 Amazon Gift Card to spend on whatever makes them happy.


Festivities continue for a second EatSmart supporter who will walkaway with an EatSmart Scale of their choice. Whether a kitchen, bathroom or luggage scale, you decide and let the fun begin.


The third and final prize for yet another lucky winner is the newest addition to our kitchen scale line, the Precision Elite Digital Kitchen Scale – sleek, stylish, stainless and ready to wow!

PrecisionElitethirdplaceprizeParticipating in the giveaway is easy and can be done through the form below.  To enter, simply complete the form and click on the submit button. Good luck to all of EatSmart’s many followers, supporters and friends, all 10,000+ of you!

Giveaway ends on Monday, April 1st at noon EST. The lucky winner will be selected at random and notified by email. They will have 48 hours to reply back before a new winner is selected. (Sorry, but it’s limited to US residents only!)

Best Cauliflower Side Dish Ever

This is a remake of an older recipe I had on my other blog. It’s quick and satisfying and makes a large portion which I like, because I can eat the leftovers for a few days.

1 head cauliflower, grated
1 package, shittake mushrooms
6 green onions
2 shallots, minced
1 tsp fresh ginger, minced
3 tbsp coconut aminos (no soy sauce or tamari, please)
3 eggs
Coconut oil
Meat of choice (I used grilled steak)
Sesame oil for garnish*

1. Grate the cauliflower using a food processor (or if you have time and the patience of a saint, a box grater).

2. Prep the veggies (slice the green onions and mushrooms thinly and mince the shallot/ginger).

3. Heat a large skillet/wok to high heat. Add a spoonful or two of coconut oil. Saute the mushrooms, shallot and ginger for ~3 min or until they begin to soften, stirring often.

4. Add the cauliflower, green onions and coconut aminos. Saute for ~5 min.

5. Push the veggies to the side of the skillet and create a well. Crack the eggs into the well and scramble (yes, kind of like you’d do with fried rice). Stir everything to combine.

6. Top with a meat of your choice. I prepared it this time with slices of grilled steak on top. Shrimp is also delicious with this.

7. *Garnish with a drizzle of sesame oil, if preferred. Please do not cook the veggies with sesame oil as it’s high in Omega 6′s and will oxidize easily at high heat. A nice drizzle at the end to finish off the dish after it’s been plated is super yummy.

About the Author: Stephanie is a Paleo food blogger and is currently studying to be a Certified Holistic Nutrition Practitioner. Her blog, Stupid Easy Paleo, is a collection of quick, simple and delicious recipes for people who want to eat good food.

St. Patrick’s Day Treats

St. Patrick's DayMarch 17th is nearly here. Are you ready for the wearing of the green? On St. Patrick’s Day everyone is Irish — at least in spirit. So why not celebrate with more than a green t-shirt or “Kiss Me I’m Irish” button? I tend to go a little over the top: I’ve got earrings and hair accessories, buttons and suspenders, not to mention recipes galore. I always make an effort to enjoy the day, especially with some Irish (or just green) foods.

Start your day right with a green smoothie. Fresh fruits and veggies will never lead you astray. I also love Irish soda bread. It’s easy to make, only takes a few ingredients and produces a delicious and hearty loaf of bread. It pairs really well with a bit of butter, nutella, apple butter or jam.

Soda Bread

I make my soda bread in a cast-iron skillet, but you can use just about any baking dish. Preheat your oven to 400 degrees. In a large bowl mix 2 cups of flour (whole wheat or regular) with 1 teaspoon of baking soda and 1 teaspoon of salt. Slowly add in 1 cup of buttermilk (low fat is fine). The dough will be very sticky. You can mix it with your hands, but I find it easier to mix and manipulate it with a rubber spatula. Make a round ball of dough and place it in your baking dish. Using a sharp knife, cut an “x” shape into the top of the dough. Bake for 25-35 minutes. Finished bread should be golden brown. You can tell it’s done by flipping it over and tapping the bottom. It should sound hollow.

Soda bread is best served warm and only lasts about two days. If the bread is cold, just slice a piece and warm it in a toaster oven. You’ll be glad you did.

If you’re feeling extra traditional you can dine on corned beef and cabbage for lunch. While I like it, I know many people that aren’t big fans (or refuse to try it). If that’s not so much to your taste, try a shepherd’s pie. Fish and chips (with malt vinegar, never ketchup) also sate my taste buds when I’m feeling Irish.

Shepherd’s Pie

I make my shepherd’s pie with a pound of ground turkey that I brown and season lightly. After the meat is brown, I add in some corn and baby peas and let the flavors come together for a few minutes and get the veggies warm.

At the same time I start the meat, I cut up and boil two large potatoes. Once the potatoes are tender enough to fall off a fork, I drain them and put them in a bowl. I add butter or margarine and non-fat milk to taste. (I know “to taste” isn’t really helpful, but I don’t measure. Start with about a heaping tablespoon of margarine and a quarter cup of milk). Using a hand mixer (unless you want to mash the old-fashion way) beat the potatoes until they are mixed with the milk and margarine and nice and creamy. If the texture isn’t smooth enough, slowly add more milk and/or margarine and keep mixing. Feel free to add some garlic salt or powder to kick the potatoes up a notch.

Once your meat and potatoes are ready, spoon the meat and veggies evenly across a square casserole dish. Cover with the potatoes and serve. Feel free to add some shredded cheddar cheese.

What’s your favorite Irish meal? We’d love to hear from you in the comments!

About the Author: Janice Carr is a freelance writer who shares her tips and recipes with readers online.

Chocolate Avocado Muffins (Gluten-Free and Vegan)

Adapted from a recipe in Living Without Magazine – February/March 2013 Issue.
chocolateavocadomuffinsmakes 12 muffins

Wet Ingredients
6 tablespoons avocado oil (or your choice of oil)
1 1/2 cups milk (your choice – I’ve tried both almond milk and goats milk)
1/2 cup natural cane sugar (unrefined)
1 teaspoon vanilla extract
1/4 cup pure maple syrup
1 avocado peeled and mashed up (about 1/2 cup)

Dry Ingredients
1/2 cup coconut flour* (see note above)
1/2 cup almond meal* (see note above)
1 cup all purpose gluten-free flour mix* (see note above)
1/2 cup raw cacao powder
1/4 teaspoon salt
1 teaspoon ground cinnamon
3 teaspoons aluminum free baking powder

Preheat oven to 350° F. In a stand mixer with paddle attachment or a large bowl with a hand mixer on a low setting, mix all the wet ingredients together until smooth. In another bowl whisk together all the dry ingredients.  Add the dry ingredient mix to the wet mix and using your mixer on low speed blend everything together (be careful not to over-mix, stop mixing once it is combined). Divide the batter into a lined muffin pan or a greased muffin pan with 12 spaces (I like to use a ice cream scooper to help with this part).  Sprinkle on your topping of choice or leave them plain. (I topped mine with finely chopped almonds) Bake 20-25 minutes or until they pass the toothpick test. Set them to cool on the counter or cooling rack.

About the Author: Sandra is a full time mom with a passion for healthy cooking and baking. Kitchen Apparel was created as a place to create and share healthy ideas and recipes.

Donate to the Yantalo Volunteer House Project and receive FREE EatSmart Products

Help make it happen for Yantalo Volunteer House and receive FREE EatSmart Products! Keep reading for details!

Here is some info on the Yantalo Volunteer House Project:
We are building a house for volunteers in the Peruvian Amazon Jungle.

In 2012, over 80 volunteers from around the world gave their time and expertise to the Yantaló community in the fields of heath and education. The number of volunteers grows each year and they all need a place to stay!

We are the Yantaló International Volunteer Organization, a 501c3 organization raising money to build a house in Yantaló, Peru for volunteers working in the community. Our organization is made up of 8 friends, and for 3 years we have been volunteering our time and skills to this Amazon Jungle community.

Yantaló, Peru and the surrounding area has very little access to quality healthcare and education.  The volunteers we support are working to provide that needed quality.

Yantaló International Volunteer Organization’s mission is to support individuals from all over the world in their desire to volunteer their time and skills in the Yantaló community by building comfortable housing and providing a supportive, enriching environment, including space for short and long-term housing, volunteer meetings and planning space.

Learn more about our oganization and mission at

The Fundraising Goals of Yantaló

To date, we have raised and spent $6,750 to get construction started. Our $10,000 goal is just enough to help us finish building and open the house to volunteers! Of course we could use a lot more than our goal – so here is a list of what we can do with $10,000 and over!


How YOU can Help:

If you donate $25 to this project, you are eligible to receive a FREE Precision Pro Digital Kitchen Scale OR a Precision Voyager Digital Luggage Scale. (Your choice)DONATE25DOLLARSfree

If you donate $50 to this project, we will send you BOTH a Precision Pro Digital Kitchen Scale AND a Precision Voyager Digital Luggage Scale!DONATE50dollars

How to Claim Your Free Gift(s)

1. All you have to do is click here to donate.

2. After you donate, simply email Karen,, four things: (1) the amount you donated, (2) your shipping address, (3) what EatSmart Product(s) you would like and (4) the email account associated with your Indiegogo account – so we can verify your donation with Yantalo.

PLEASE NOTE: In order to be eligible for your free EatSmart Products,  you must have a US shipping address. If you donate $25, you will be eligible to receive EITHER a Precision Pro Digital Kitchen Scale OR a Precision Voyager Luggage Scale. If you donate $50, you will receive (1) Precision Pro Kitchen Scale and (1) Precision Voyager Luggage Scale. There is no mix and matching of products.  You may chose your color Precision Pro Digital Kitchen Scale – limited selection in each .   Ends March 20th (midnight).  Products limited to the first 250 entries.

Spiced Tofu and Cold Noodle Salad (Gluten Free)

IMG_4496_5078Sauce/Marinade (divided)

  • Ginger, fresh, grated – 1 tsp.
  • Garlic, fresh, grated – 1 ½ tsp.
  • Tamari, gluten-free, low sodium – 4 tbs.
  • Chili paste – 1 tsp.
  • Hoisin Sauce, gluten-free – 1 ¼ tsp.
  • Agave or honey – ½ tsp.

Cold Noodle Salad

  • Tofu, extra firm, diced – 6 oz.
  • Mushrooms, baby portabella, diced – 10 oz.
  • Zucchini, diced – 10 oz.
  • Bell Pepper, red, diced – 4 oz.
  • Bell Pepper, yellow, diced – 4 oz
  • Water, tap – 1 qt
  • Rice noodles, Medium – 12 oz
  • Green onion, cut on a bias – ½ oz
  • Bean sprouts – 4 oz
  • Cilantro, chopped (divided) – 1 tbsp.

Method of Preparation

1.   Gather all the ingredients and equipment.

2.   Peel the ginger and garlic and grate them into a medium bowl using a microplane.

3.   Add remaining sauce/marinade ingredients (Tamari, chili paste, hoisin sauce, and agave), mix well.

4.   Check sauce/marinade for spice level and adjust if needed.

5.   Take 2 tablespoons of sauce/marinade and place in another medium bowl. This will be used to marinade the tofu.

6.   Gently wrap tofu in a several paper towels and press it lightly to remove any additional moisture.

11. After you have pressed the tofu, dice it into ½ inch chunks and add to the second bowl to marinade for 20 minutes.

12. Gently wipe the mushrooms clean with a damp paper towel to remove any dirt.

13. Cut the mushrooms into quarters and set aside.

14. Wash the zucchini and pat dry. Cut in half, length wise, then cut in half, length wise again. Dice into ½ inch pieces and set aside.

15. Wash peppers. Remove tops, seeds, and ribs. Dice into ½ inch pieces and set aside.

16. In a large sauce pan add 1 quart of water and bring to a boil.

17. Once the water is at a boil, add the rice noodles and cook for 7 minutes.

18. Add all mushrooms, zucchini, and red and yellow bell peppers to the boiling water. Continue to cook for an additional 3 minutes.

19. Strain all contents of the pot in to a chinois and run cold water over the noodles and vegetables to stop the cooking process. Drain well.

20. Add the noodles to the first bowl with the sauce/marinade and mix well to make sure all the noodles are coated with the sauce/marinade.

21. Add in the green onions, bean sprouts, and ¾ tablespoon cilantro, mix well.

22. Place the noodles and vegetables on a serving dish and top with marinated tofu and the remaining ¼ tablespoon of chopped cilantro.

Chefs Notes: The medium rice noodles work very well in this dish, they absorb the sauce nicely, however you may substitute thin or thick rice noodles, buckwheat noodles, or gluten-free spaghetti (Sam Mills corn pasta works great in this).IMG_4495_5077

About the Author: Jenny Manseau is a Chef, Culinary Nutrition student and author of the blog Creative Cooking Gluten FreeJenny created her website after being diagnosed in 2008 with Celiac Disease and takes many “regular” every day recipes and alters them to the gluten-free diet.

Post Navigation