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Archive for the month “May, 2013”

Spring Mint Pea Puree Hors d’Oeuvres (Vegan and GF)

springmintpeas2Serves about 6-8


  • 2 cups fresh spring peas or 16 oz. frozen organic petite peas
  • 4 sprigs organic fresh mint
  • 1 clove garlic, minced
  • 1 tbsp extra virgin olive oil
  • ½ tsp sea salt
  • ¼ tsp black pepper
  • Rice Crackers (about 20-30)


  1. IF using frozen peas, pour boiling water over them to defrost.
  2. Add peas, garlic, salt, pepper and oil to food processor and blend.
  3. Add the fresh mint and blend again until well mixed.
  4. Top rice crackers with mint pea puree.
  5. Garnish with a small sprig of fresh mint!

abbypAbout the Author: Abby Phon is a Certified Holistic Health Coach. She leads corporate workshops on nutrition and lifestyle, conducts food tours, cooking demonstrations and offers individual health and nutrition coaching around the world. She is also a certified Shiatsu practitioner, a licensed massage therapist, an AFAA nationally certified group fitness instructor, an IntenSati Leader and a certified Oneness Blessing (Deeksha) Giver.

Facebook: AbbyPhon
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Charity of the Month June 2013 – LGBT Center of Saint Louis, MO

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.

June’s Charity of the Month has been chosen by loyal EatSmart Fan, Sarah Flowers. She selected the LGBT Center of Saint Louis, MO.LGBTCenterStLouis

We will be donating 50 cents for every new Twitter follower during the month of June. (So spread the word!)

Read why Sarah selected the LGBT Center of Saint Louis:
When Eatsmart contacted me about selecting a charity to support for an upcoming Charity of the Month, I was honored. After thinking about it for quite a long time, I decided that what I would most love to see is a charity supported that promotes equal rights for all people. Last year, I had a friend commit suicide because he had come out as homosexual and his father would no longer accept him as part of the family. My heart broke for him, and for every young person who gets to the point where they truly believe ending their life is the only way out of a bad situation.

I recently read an article that said LGBT teens are five times more likely to commit suicide than their heterosexual counterparts. With this number growing every year, it is vitally important that these kids are given a safe and trusting place to go. With bullying becoming an escalating issue, even among college students like myself, we need to provide support to charities that are doing their best to support out LGBT brothers and sisters. Because they are our brothers and sisters, they are human beings and they deserve to be treated as such.

The LGBT Center of St. Louis is a federal tax-exempt 501(c)3 nonprofit corporation registered with the State of Missouri. Their mission is to provide a safe and welcoming space, resources and support to the lesbian, gay, bisexual, transgender, questioning, intersex and allied community of St. Louis and its surrounding areas through education, empowerment, outreach and community building. The Center has been in existence in various forms since 1975 and serves around 300 people a month through programs, events and workshops. The Center is 100% volunteer staffed and donation funded, relying on us to keep it open and functioning. I am ecstatic about being able to spread the word and raise some much-needed funds for the LGBT Center of St. Louis!

Click here and EatSmart will donate:

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About Sarah: Sarah Flowers is a full time college student studying elementary education. She is passionate about healthy eating, human and animal rights, and extreme couponing. She blogs daily at

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

Homemade Waffles Recipe


  • 1 cup all-purpose flour
  • 1 cup whole-wheat flour
  • ½ teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 teaspoon salt
  • 3 tablespoons sugar
  • 1 teaspoon cinnamon
  • 3 eggs, slightly beaten
  • 2 ounces unsalted butter, melted and cooled
  • 2 cups buttermilk, room temperature
  1. Plug in your waffle iron and let it heat up.
  2. In a medium bowl mix together the dry ingredients with a whisk. In a separate bowl mix the beaten eggs, buttermilk and melted butter.
  3. Pour wet mixture over dry mixture and stir with whisk until just combined. If your waffle iron isn’t seasoned and needs it, spray the hot iron wiht a little cooking spray.
  4. Ladle on about ½ – ¾ cup of the batter (or whatever the manufacture recomments) and close the waffle iron. Cook until the waffle is golden brown on each side and comes up easily.
  5. Serve and enjoy!

About the Author: Danielle is a work-at-home-mom of two beautiful kids ages 2 and 4 and writes at the Simmworks Family Blog. She loves to blog about her family life in San Diego, the journey to healthy living, her family’s favorite recipes, going green, and crafting.

Secrets to Enjoying Your Night Out Without the Guilt

diningoutI have had several people ask me what they should eat when they go out to dinner. My two questions are: What do you like to eat? How often do you eat out? Someone who eats out regularly needs to be more choosy then someone who eats out twice a month. Picking a food you don’t particularly like but think is healthy kind of negates the point of eating out.

When possible, look up the menu on line when you aren’t hungry. Make your choices then and stick to them when you get to the restaurant. Order first so you aren’t swayed by your dining companion’s order.

Skip the bread basket and start your meal with a mixed green salad with an oil & vinegar based dressing, a non-cheesy vegetable based appetizer, or a broth based soup rather than a cream based one. These will help fill you without leaving you feeling sluggish.

Choose an appetizer as your main course. They are usually large enough to serve as a meal. Want something off the the entree – eat 1/2 of the meal.  Most meals, especially pasta, are enough to feed at least two people.

I eat chicken at home pretty often, I rarely order a chicken dish when I go out to eat. If you dislike fish, don’t order it because you think you should. Order something you are going to actually enjoy eating.

Alcohol should be kept to a glass – two max. It lowers your inhibitions so you order foods you might not generally be tempted by, it adds unnecessary calories, and adds no real nutritional value. Mixed drinks tend to be calorie bombs so decide if you want a drink or some desert.  I have been known to order a chocolate martini as a dessert, especially if they have the mini versions.

Desserts are generally big enough to share. Some restaurants also offer mini versions and I like those because you get a taste of what you want without overload. A cappuccino can also be a nice treat to end a meal. Sorbet, while sugary, is low in calories when served in normal portions.

About the Author: Janine McHale is a certified holistic health counselor and the owner of The Empowered Plate. She empowers busy women and runners to reach their goals of weight loss, better nutrition, stress management and more energy via nutrition and lifestyle tweaks. Need help with preparing quick healthy meals for yourself and/or your family? Send her an e-mail at!

Lighter Strawberry Shortcake


  • 1 & 1/3 c white whole wheat flour
  • 1 tsp baking powder
  • 2 eggs
  • 1/2 c agave nectar
  • 1/3 c vanilla Greek yogurt
  • 1 tbsp oil (I used olive – but you can use coconut, almond, etc.)
  • 1 tsp vanilla extract
  • 1 tsp almond extract
  • 1/2 c milk
  • 1 pint strawberries
  • 1  80z container of Cool Whip or whipped cream of your choice.
  • Pre-heat oven to 325°F
  • Combine flour and baking powder.
  • Add agave, yogurt, oil, vanilla extract, almond extract, and milk.  Mix for 2 minutes, or until everything is incorporated.
  • Pour into well greased 8 inch round glass pie pan or 8×8 glass square pan.
  • Bake for 25-30 minutes, or until toothpick comes out clean.
  • Slice strawberries while allowing cake to cool completely.
  • Cut cake into pieces.  Place a large dollup of cool whip and a handful of strawberries on each piece. (The more strawberries the better!)
  • Serve & enjoy!

About the Author: Jenna Majchrzak has a sweet tooth but strives to eat healthy. In her spare time, she enjoys cooking and baking.

How to Keep the Pounds Off While on Vacation

AppleYou have worked hard to take off the pounds so you will look fantastic in Cancun or Aruba, but once you start your vacation there are so many temptations that it is easy to gain weight again. Below are a few tips for healthy eating en route and while you are enjoying your dream vacation.

At the Airport and on Your Flight:

First, it is always a good idea to eat a good nutritious meal before heading to the airport. That way, you will not be tempted by junk food. During layovers, look for healthy snacks and food like salads, fruit cups, or baked chicken. You can burn off some calories at the airport by taking the stairs and carrying your baggage, instead of taking escalators and wheeling your bags. For the flight, pack light snacks like dried fruit or nuts instead of buying fattening food on long flights.

Choosing a Hotel

If you are staying in a big city, most major metropolitan areas have neighborhoods that are artsy or more bohemian. These are the most likely places to find organic food stores and vegetarian restaurants. Looking for a hotel in one of these districts and you will probably enjoy more proximity to cultural events as well. Often times finding the right hotel for your healthy lifestyle can be difficult. It is important to ensure before hand that the one you choose offers the appropriate amenities and services to cater to your lifestyle. I have found that a little due diligence pays off in that regard. I took a trip out west not to long ago and found a great site that listed reviews for hotels in Las Vegas varying from the different amenities offered, even to the different restaurants in the area. As you can imagine this made it easier than ever to plan out my week to ensure that I was eating both nutritiously and deliciously!

At Your Hotel

Try to avoid alcoholic beverages at the hotel. They are loaded with calories. When you get to your destination, look for a health food store and stock up on healthy alternatives to the hotel food. You can make instant soups and oatmeal easily with hot water from a coffeemaker. If you order room service, you can ask for low-fat dressing and diet soda, for example, and most hotels will try to accommodate your wishes. For longer stays, traveling with a small crockpot can be a great way to eat healthier and less expensive meals while on vacation. You can make meals such as chicken, rice and steamed vegetables with ease. If the hotel offers a continental breakfast, you can eat as much fruit as you want. Low-fat yogurt is another good choice.

Finding a Healthy Restaurant

First, try to avoid buffets and “all you can eat” places. Look for a vegetarian restaurant or choose a restaurant with a varied menu. There will be a better chance to find a healthy option. Seafood restaurants and salad bars tend to have healthy options. Checking a restaurant’s menu online prior to leaving your room is a good idea.

When eating out it is often difficult to find healthy alternatives on the menu. Being aware of certain menu watchwords can make a major difference if you want to eat healthy food. Words that indicate healthy food include: baked, boiled, broiled, fat-free, fresh, grilled, high fiber, light, marinated, multi-grain, roasted, steamed, stir fried, vegetarian, vinaigrette, and whole wheat. Beware of menu items that contain the following words: basted, battered, bottomless, breaded, buttered, cheese, country-style, covered, creamy, crunchy, fried, loaded, platter, smothered, stuffed, and sinful.

Do you have addition tips to avoid weight gain while traveling? Please share in the comments below.

About the Author: Cole Millen is an avid traveler and foodie who never forgets that life’s best memories are made through real life apprehension of legitimate “experiences.” 

Strawberry Chia Pudding


A healthy treat enjoyed alone, or topped on your favorite yogurt, fresh fruit, or warm oatmeal!
Ingredients (Serves: 4)
  • 300 grams strawberries, roughly cut up. (300 grams = about 1½ cups)
  • 3 oz almond milk
  • 10 whole dried figs
  • ½ tsp cinnamon
  • 1 Tbsp sugar (optional)
  • 3 Tbsp chia seeds
  1. Add strawberries, milk, figs, cinnamon, and sugar to food processor and completely mix ingredients together until completely smooth.
  2. In a small air-tight container, add strawberry mixture, then add chia seeds and stir. They will not completely incorporate. Place lid on container and place in refrigerator, let sit for 4 hours or overnight, then stir before serving. The strawberry mixture will be thick and similar to pudding from the chia seeds.
  3. Enjoy on your favorite treat or alone!


About the Author: For her day job, Terra works as a Senior Food Safety/Quality Assurance Auditor, for restaurants, hotels, resorts, amusement parks and even jails! Food safety is not her only love, making-baking-cooking fun, sometimes healthy meals is her love and passion. She is a food writer, recipe developer, and self-taught pastry chef. You can follow her on her Facebook page Cafe Terra, on Twitter at CafeTerraBlog, Instagram at CafeTerraBlog, and also on Pinterest as CafeTerraBlog.

Show Mom You Care with Healthy Recipes

motherdayfruitInstead of breakfast in bed with syrupy pancakes, cholesterol-filled eggs and buttered toast, make mom some healthy and nutritious foods. Substitute the traditional flower bouquet for a fresh fruit basket, which pairs nicely with any of these healthy Mother’s Day recipes:

Peach Cobbler

This dessert-style breakfast is certainly to die for and isn’t filled with the guilt the traditional dessert comes with.

Nutritional Analysis per Serving: Calories 210; Fat, total 3g; Cholesterol 0mg; Fiber 8g.


  • 2 1/2 cups fresh, sliced peaches
  • 1/2 tbsp lemon juice
  • 1/2 tbsp cornstarch (or arrowroot)
  • 1/4 tbsp cinnamon
  • 3/4 cup shredded wheat, crushed
  • 3 tbsp applesauce
  • 1/4 tbsp salt
  • 1 container yogurt

Mix peaches, lemon, cornstarch, cinnamon and 1/2 of salt in a small bowl. Preheat oven to 350F. Stir crushed shredded wheat remaining salt and applesauce in a small bowl until blended. Spread the peach mixture in a small baking pan and top with the cereal mixture. Bake for 45 minutes.

Healthy Waffles

What’s breakfast without the crispy, crunchy goodness of a waffle? But traditional waffles are filled with unnecessary fats. This waffle recipe from EatingWell uses whole-wheat flour and nonfat buttermilk.

Nutritional Analysis per Serving: Calories: 241; Total, fat 4g; Cholesterol 37mg; Total carbohydrate 41g; Fiber 3g; Protein 11g.


  • 1 cup whole-wheat flour
  • 1 cup all-purpose flour
  • 1 1/2 tbsp baking powder
  • 1/2 tbsp salt
  • 1/4 tbsp baking soda
  • 2 cups nonfat buttermilk
  • 1 large egg, separated
  • 1 tbsp canola oil (you can substitute the canola oil for applesauce for a healthier alternative) 1 tbsp pure vanilla (optional)
  • 2 large egg whites
  • 2 tbsp sugar

Stir flours, baking powder, baking soda and salt in a large bowl. Whisk the buttermilk, egg yolk, oil (or applesauce) and vanilla (optional) together in a small bowl. Add wet ingredients to the dry ingredients and stir until moistened. Beat egg whites in mixing bowl until soft peaks form. Add sugar and beat until stiff and glossy. Whisk a small amount of the egg whites into the batter. Fold in the remaining egg whites. Place batter in a heated, oiled waffle iron for five to six minutes. Serve with a side of fresh fruit.

Mini Quiches

Mini quiches make the perfect portable omelet. Turkey sausage and mushrooms keep these little bites of heaves healthy, light and savory.

Nutritional Analysis per Serving: Calories 90; Total, fat 5g, Cholesterol 105mg; Total carbohydrate 3g; Protein 9g.


  • 8 ounces turkey sausage
  • 1 tbsp extra-virgin olive oil
  • 8 ounces mushrooms, sliced
  • 1/4 cup sliced scallions
  • 1/4 cup shredded Swiss cheese
  • 1 tbsp freshly ground pepper
  • 5 eggs and 3 egg whites
  • 1 cup of 1 percent milk

Lightly grease a muffin tin and preheat oven to 325F. Heat a large skillet over medium-high heat. Add sausage and cook until lightly browned, about six to eight minutes. Place sausage in a small bowl and let chill. Add oil to hot pan and add mushrooms. Cook five to seven minutes and transfer to the bowl with sausage. Stir in scallions, cheese and pepper. Whisk eggs, and milk in a medium bowl. Divide the mixture evenly among the muffin cups. Sprinkle sausage mixture into each cup and bake 25 minutes.

Do you cook for Mom or take her out to meal? Please share your traditions below!

About the Author: Guest post by Courtney, a yoga teacher and naturopath who writes for a variety of health and exercise blogs from her home in Maine.

Grilled Shrimp Tacos



  • Lime Zest                                                                  1 lime
  • Lime Juice, Fresh                                                     2 limes
  • Cayenne Pepper                                                      ¼ teaspoon
  • Salt, Kosher                                                             1/8 – 1/4 teaspoon
  • Black Pepper, freshly ground                                   1/8 teaspoon
  • Corn, rinsed & drained                                             1 can (14oz)
  • Black beans, no salt added rinsed, & drained          1 can (15.5 oz)
  • Red Bell Pepper, small dice                                      ¼ cup
  • Orange Bell Pepper, small dice                                ¼ cup

Method of Preparation

  1. Gather all necessary equipment
  2. In a medium bowl zest one lime. Zest the second lime used later for juicing and set aside zest for the shrimp marinade.
  3. Juice the two limes into the bowl
  4. Add cayenne pepper, salt, and black pepper, mix until well combined. Set aside
  5. Open cans of corn and black beans. Drain and rinse corn first, and then add to a medium bowl.
  6. Drain and rinse the black beans and add to the bowl with the corn and lime juice mixture.
  7. Dice bell peppers and add to the corn, black beans, and lime juice mixture.
  8. Mix well, cover and store in the refrigerator for 1 hour.
  9. Mix well before serving.
  10. Serve with grilled shrimp tacos and/or corn tortilla chips.

Grilled Shrimp Tacos – makes six tacos


  • Olive Oil                                                                      2 tablespoons
  • Cayenne Pepper                                                        ½ teaspoon
  • Lime Zest                                                                    1 lime
  • Salt, Kosher                                                                1/8 teaspoon
  • Jumbo Shrimp, peeled, deveined, cleaned                 10 each
  • Corn Tortilla, soft                                                          6 each
  • Avocado, halved and sliced                                        1 each

Method of Preparation

  1. Gather all necessary equipment
  2. In a small bowl combine first four ingredients and mix well.
  3. Add shrimp and toss to evenly coat all shrimp.
  4. Cover and marinade in refrigerator for 30 minutes.
  5. Heat grill to medium high
  6. Either skewers your shrimp or use a grill basket to cook shrimp.
  7. Cook for 3-4 minutes per side. Shrimp should be opaque and cooked throughout.
  8. Remove shrimp from grill and cut up into large chunks or leave whole.
  9. On the cooler part of the grill add the soft corn tortilla shells.
  10. Grill until you see grill marks – about 3-4 minutes per side (this all depends on how hot your grill is, and how crispy you want them…at this stage they are still quite pliable).
  11. To assemble your tacos add 2-3 tablespoons of corn and black bean salsa on each grilled corn tortilla shell.
  12. Top with equal portions of diced or whole grilled shrimp and slices of avocado.
  13. Enjoy the extra salsa with some gluten-free corn tortilla chips.

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.

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