The Easy Way to Eat Right!

May 30, 2018

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Posted in Breakfast, Dinner, Lunch, slow cooker


Slow-Cooker Recipes

Slow-cooker recipes that are easy and filling!

 

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May 29, 2018

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Posted in Breakfast, Recipes, Spring


Kid-Cooked Breakfast Ideas for Mother's Day

Celebrate Mother's day with a kid-cooked breakfast!

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Fresh Ideas For Your Fresh Fruit & Veggies

June is National Fresh Fruits and Vegetables Month. And it’s no wonder—during the warm summer months many fresh fruits and vegetables are at their peak. So take advantage of nature’s bounty and make an effort to include more fruits and vegetables into your family’s diet. Here are some recipes to help:

TILAPIA & SUMMER VEGETABLE PACKETS

Ingredients:

  • 1 cup quartered cherry, or grape tomatoes
  • 1 cup diced summer squash
  • 1 cup thinly sliced red onion
  • 12 green beans, trimmed and cut into 1-inch pieces
  • ¼ cup pitted and coarsely chopped black olives
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon capers, rinsed
  • ½ teaspoon salt, divided
  • ½ teaspoon freshly ground pepper, divided
  • 1 pound tilapia fillets, cut into 4 equal portions

Directions:

  1. Preheat grill to medium. 
  2. Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, ¼ teaspoon salt and ¼ teaspoon pepper in a large bowl.
  3. To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining ¼ teaspoon salt and pepper, then top with about ¾ cup of the vegetable mixture.
  4. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
  5. Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.

Nutrition:

Calories: 180 | Fat: 7g fat | Fiber: 2g | Carbs: 7g | Protein: 24g 

 

THAI-STYLE BEEF & MELON SALAD

Ingredients:

  • 12 ounces beef sirloin, or other boneless steak, about 1 inch thick, trimmed
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground pepper
  • ¼ cup lime juice
  • 3 tablespoons fish sauce
  • 2 teaspoons sugar
  • 1 clove garlic, grated or minced
  • ½-1 teaspoon crushed red pepper
  • 1 medium-to-large firm ripe melon
  • 1 small green bell pepper
  • 1 small red bell pepper
  • 6 cups lightly packed torn Boston lettuce, (about 1 head)
  • ½ cup slivered red onion
  • ½ cup thin cucumber slices, halved
  • ½ cup lightly packed fresh cilantro leaves
  • ½ cup lightly packed torn fresh mint leaves

Directions:

  1. Preheat grill to medium.
  2. Sprinkle both sides of steak with salt and pepper. Grill the steak about 5 minutes per side for medium-rare and 6 minutes per side for medium. Transfer the steak to a clean cutting board and let rest for 5 minutes before thinly slicing crosswise.
  3. Meanwhile, whisk lime juice, fish sauce, sugar, garlic and crushed red pepper to taste in a small bowl. Cut melon into enough 5-inch-long matchsticks to make 4 cups. (Reserve any remaining melon for another use.) Cut bell peppers into 2-inch-long matchsticks. Combine the melon and peppers in a large bowl along with lettuce, onion, cucumber, cilantro and mint.
  4. Add the sliced beef to the salad. Whisk the dressing, pour it over the salad and gently toss to combine.

Nutrition:

Serving size: about 2 cups
Calories: 149 | Fat: 3g | Fiber: 3g | Carbs: 18g | Protein: 15g

 

SUMMER VEGGIE OMELET

Ingredients:

  • Cooking spray
  • 2/3 cup frozen whole-kernel corn, thawed
  • 1/2 cup chopped zucchini
  • 3 tablespoons chopped green onions
  • 1/4 teaspoon salt, divided
  • 2 tablespoons water
  • 1/4 teaspoon black pepper
  • 3 large egg whites
  • 1 large egg
  • 2 tablespoons shredded smoked Gouda cheese

Directions:

  1. Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat.
  2. Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan.
  3. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate.

Nutrition:

Calories: 281 | Fat: 10g | Fiber: 4g | Carbs: 25g | Protein: 25g

Celebrate Mother's Day With These Delicious Brunch Recipes!

This Mother's Day, ditch the high priced, high calorie brunch specials and spoil the moms in your life with one of these delicious and healthy, high-protein recipes!

Shirred Eggs w/ Marinara & Feta

Ingredients:

  • 4 Alternative Bagelettes*
  • 2 tsp. extra-virgin oil
  • 4 large eggs
  • salt & pepper
  • 1/2 cup low-sodium marinara sauce
  • 4 tsp. crumbled feta cheese
  • 2 tsp. fresh oregano, chopped

Lets Cook:

  1. Preheat oven to 375°F. Cut each bagel half into 4 pieces. Place bagel pieces on a sheet pan; bake at 375°F for 13 minutes or until browned and crisp.
  2. Rub 1/2 teaspoon oil into each 4 (8-ounce) mini cocottes or ramekins. Divide bread cubes among cocottes and crack one egg into each.
  3. Season each egg with a dash of salt & pepper. Spoon 1 tablespoon marinara into each. Sprinkle each with 1 teaspoon feta.
  4. Place cocottes in oven; bake at 375°F for 12 minutes or until whites are set. Sprinkle with oregano. Drizzle with additional oil, if desired.

Nutrition: 

Calories: 166 | Protein: 11g | Carbs: 15g | Fat: 8g | Fiber 5g

 

Kid Friendly Breakfast Pizza

Who said pizza wasn’t an a.m. food? Because turkey bacon is the star topping, this recipe is an easy one. An adult can whisk and scramble the eggs, and the kids can take charge of the assembly.

Ingredients:

  • 4 large eggs
  • 2 Perfect 10 Bagels*
  • 1 cup low-fat, cheddar cheese
  • 4 slices turkey bacon, cooked & chopped
  • 1 green onion, diced

Lets Cook:

Spray medium frying pan and preheat over medium heat. In a bowl, whisk the eggs. Stir in salt and pepper to taste. Pour into pan. Scramble eggs lightly over medium heat until eggs are set.

To assemble: On each bagel half, top with scrambled eggs, sprinkle with a tablespoon of cheese and turkey-bacon pieces. Place on cookie sheet and broil 3-5 minutes until cheese melts. Top with onions and serve immediately.

Nutrition:

Calories: 187 | Protein: 15g | Carbs: 12.5g | Fat: 8.5g | Fiber 1g

 

Crustless Smoked Turkey & Spinach Quiche

Ingredients:

  • Cooking spray
  • 3/4 cup (4 ounces) cubed smoked turkey ham (such as Jennie-0)
  • 1/2 cup chopped onion
  • 1/8 teaspoon freshly ground black pepper
  • 3/4 cup (3 ounces) shredded Swiss cheese, divided
  • 1 cup fresh baby spinach leaves
  • 1 cup fat-free cottage cheese
  • 1/2 cup evaporated fat-free milk
  • 1/4 cup (1 ounce) shredded reduced-fat cheddar cheese
  • 2 large eggs
  • 2 large egg whites
  • 1/2 cup all-purpose flour (about 2 1/4 ounces)
  • 1 teaspoon baking powder

Directions:

  1. Preheat oven to 350°.
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham, onion, and pepper to pan; sauté 4 minutes or until ham is lightly browned.
  3. Sprinkle 1/4 cup shredded Swiss cheese in a 9-inch pie plate coated with cooking spray. Top with ham mixture.
  4. Combine remaining 1/2 cup Swiss cheese, spinach, and next 5 ingredients (through egg whites) in a large bowl; stir with a whisk.
  5. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture, stirring with a whisk until blended. Pour egg mixture over ham mixture. Bake at 350° for 45 minutes or until a knife inserted in center of quiche comes out clean.

Nutrition:

Calories 152 | Protein 14.2g | Carbs 11.2g | Fat 5.1g | Fiber 0.5g

Fresh Ideas For Your Easter Leftovers!

After the egg hunt, chances are you'll have a colorful stash of the Easter treats. But that doesn't have to mean a week of nothing but boring breakfasts and deviled eggs. Check out these healthy ways to use up your hard-boiled eggs after Easter!

 

Breakfast Pizzas

Ingredients:

  • 4 Perfect 10 Bagels, halved
  • Olive oil
  • 8 tomato slices
  • 4 hard-boiled eggs, sliced
  • 4 Tbsp Mozzarella, grated
  • Oregano (to taste)
  • Salt (to taste)

Directions:

  1. Toast bagel halves and place on  a cookie sheet.
  2. Drizzle each with olive oil, then layer on tomato slices, hard-boiled egg slices (half an egg each), and a little grated mozzarella. Sprinkle with oregano and salt.
  3. Broil 5 minutes or until the cheese melts.

Nutrition:

Serving Size: 1 pizza

Calories: 176 | Fat: 7g | Carbs: 11.5g | Protein: 17.8g

 

Salmon Salad with Vinaigrette

Ingredients:

  • 1 lb green beans, trimmed
  • 1/4 cup red wine vinegar
  • 2 Tbsp dijon mustard
  • 1 Tbsp extra-virgin olive oil
  • 1 Tbsp minced shallots
  • 1/4 tsp kosher salt, divided
  • 1/4 black pepper, divided
  • 4 (3oz) salmon fillets
  • 4 cups mixed salad greens
  • 1/4 cup vertically sliced Vidalia or other sweet onion
  • 2 hard-boiled eggs, sliced

Directions:

  1. Preheat grill to medium-high.
  2. Place beans in large pan of boiling water; cook 2 minutes. Drain and plunge beans into ice water; drain.
  3. Combine vinegar, mustard, oil, shallots, 1/8 tsp salt, and 1/8 tsp pepper in a small bowl, stirring well with whisk; set aside.
  4. Using a mister, bray both sides of each fillet with olive oil; sprinkle with 1/8 tsp salt and 1/8 tsp pepper. Place fish, skin side up, on grill rack; cook 8 minutes or until fish flakes easily when tested with a fork, turning after 4 minutes.
  5. Arrange 1 cup of greens in each of 4 bowls; top with onion, egg slices, and beans. Top with salmon; drizzle with dressing.

Nutrition:

Calories: 271 | Fat: 13g | Carbs: 13g | Protein: 26g

 

Tuna & Egg Stuffed Tomatoes

Ingredients:

  • 8 tomatoes, tops cut off, cored and seeded
  • 2 hard-boiled eggs, shelled and chopped
  • 2 cans of albacore tuna, drained
  • 2 Tbsp mayonnaise, fat free
  • 4 cloves garlic, minced
  • 1/2 cup fresh parsley, chopped
  • salt & pepper, to taste

Directions:

  1. Wash tomatoes, cut tops off using a serrated knife, and core and seed them; set aside.
  2. Open tuna cans and drain. In a medium bowl, combine tuna, mayonnaise, garlic, parsley, and chopped hard-boiled eggs.
  3. Stuff the tomatoes with the tuna mixture and garnish with a sprig of parsley.

Nutrition:

Serving Size: 1 tomato

Calories: 75 | Fat: 1.75g | Carbs: 3g | Protein: 9g

 

 

 

Hot Breakfast Month-Heart Healthy Style!

Health trends come and go, but there's one piece of advice that's managed to stand the test of time: Eat breakfast! Countless studies show that partaking in a morning meal can help you lose weight, but if that's not enough to entice you to flip a pancake, at least do it for your heart. Adults who regularly miss breakfast tend to have higher cholesterol, elevated insulin levels and larger waist circumferences—all risk factors for heart disease. But not just any morning meal will do. The best breakfast consists of some lean protein and fiber, which stabilize your blood sugar and keep you feeling satisfied longer. Check out these delicious breakfast recipes, all packed with nutrient-rich, heart-healthy superfoods.

Tex-Mex Breakfast Sandwich

Avocados are positively packed with heart-healthy (and belly-flattening) monounsaturated fats. And when it comes to your cholesterol, those fats are doubly effective.

Ingredients:

  • 2 Lg egg whites
  • 2 Tbsp reduced-fat shredded sharp cheddar cheese
  • 1 Healthy Grain Perfect 10 bagel, toasted
  • 2 slices avocado, about ½ ounce
  • 4 tsp jarred chunky salsa

Let's Cook:

  1. Coat a small nonstick skillet with cooking spray and heat over medium-high heat.
  2. Stir in the egg whites and cheese, cook 2 minutes per side.
  3. Place the eggs on the bottom half of the bagel.
  4. Top with the avocado slices and salsa, then replace the top of the bagel.

Nutrition:

Calories: 326 | Protein: 30g | Carbs: 28g | Fat: 8g | Fiber 5g

Low Fat Frittata w/ Smoked Salmon

Fatty cold-water fish, like salmon, are rich in heart-healthy omega-3 fatty acids, as well as selenium, an antioxidant shown to help protect your heart.

Ingredients:

  • 2 tsp extra virgin olive oil
  • 6 green onions, trimmed and coarsely chopped
  • 6 egg whites
  • 4 whole eggs
  • ½ tsp dried tarragon or 1½ tsp fresh, minced
  • ¼ cup cold water
  • 2 ounces thinly sliced smoked salmon, cut into ½" wide pieces
  • ½ chopped fresh basil, arugula, or spinach (garnish)

Let's Cook:

  1. Preheat oven to 350°F.
  2. Heat heavy 8" oven proof sauté pan over medium heat 1 minute. Mist bottom of pan with cooking spray. Add oil and heat 20 seconds.
  3. Add green onions and sauté, stirring periodically, until soft, about 30 seconds.
  4. Whisk egg whites, eggs, tarragon, water, salt and black pepper in a medium bowl.
  5. Pour mixture into pan and lay salmon pieces on top. Cook, stirring periodically, about 2 minutes.
  6. Transfer to oven and cook until firm, golden, and puffed, about 6 to 8 minutes.
  7. Remove from oven and gently slide frittata onto warm serving platter. Garnish with fresh basil, if desired.

Nutrition:

Calories: 96 | Protein: 10g | Carbs: 2g | Fat: 1g | Fiber 0.5g

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Note: Some flavors may not be available in every size.