Category Archives: Healthy

Kid Friendly Dinner – Baked Chicken Strips

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This is a perfect meal for our busy Wednesday nights and the kids love foods like these, and I doubled the recipe so we would have plenty of leftovers. I used three chicken breasts that were 9 ounces each, which I pounded and cut into roughly 3 ounce strips. You could buy chicken tenders, but those are so expensive. The other day my buttermilk expired so I substituted by taking one cup of milk and adding one tablespoon of fresh lemon juice. It curdles and thickens really quickly – it’s pretty cool how it looks so much like the real thing. I’ll keep this in mind if I don’t feel like spending the extra money for the buttermilk later.

The kids loved these and my daughter even said she’d eat these for breakfast – I’m pretty sure she meant she’d eat the leftovers. Hubby M reminded me “Well, there are Corn Flakes on them.” 😉 The faux buttermilk tenderized the chicken so well we could cut the meat with a fork – no knife necessary! Next time I’ll season the crumbs and maybe try some other seasonings in the marinade. Hot sauce in the buttermilk would be a good addition, but Little Girl wouldn’t be too happy if I did that. Thanks for reading, enjoy!

Baked Chicken Strips – adapted from Simple Bites

  • 1 lb chicken tenders
  • 1/2 cup buttermilk (* I substituted 1 cup milk + 1 TBSP lemon juice)
  • salt & pepper
  • 1/2 tsp paprika
  • 1 cup corn flakes, crushed into fine crumbs
  • 1 cup panko bread crumbs
  • salt & pepper

Directions:

1. In a small bowl, mix buttermilk, salt, pepper and paprika. Add in fillets and marinate for at least 30 minutes.
2. Preheat oven to 375°F.
3. Mix corn flakes and panko together on a plate, season with salt & pepper.
4. Place one or two pieces of chicken at a time on plate, thoroughly coating each piece in crumbs.
5. For best results, bake on a greased metal cooling rack set atop a baking sheet. This allows the hot air to crisp all sides of the strips, instead of just one side. If you cannot get this set up, simply spray a baking sheet with baking spray and place strips directly on sheet.
6. Bake for 8-10 minutes or until thoroughly cooked. (*Mine were finished in 20 minutes because I didn’t use chicken tenders*)

Slightly-Less-Bad-For-You-Chocolate Chip Cookies

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I recently bought some whole wheat pastry flour because I wanted to try some healthier baked goods without using regular wheat flour. Whole wheat pastry flour has less protein than traditional whole wheat flour so it’s well suited for cookies, cakes, quick breads and pancakes. Using this will result in a more tender and fluffy product. I’m wondering if my family will notice and objectionable difference than my usual AP flour and butter cookies.

Verdict: The kids and I even enjoyed the subtle coconut flavor or the raw cookie dough. These smell faintly of the coconut oil and taste a little like it too. These are pretty tasty, not too sweet and not too wheaty. The wheat pastry flour is slightly nutty and chewy but not unpleasant in our opinion at all. Even my health-food-hating husband liked the flavor of these and was surprised at how good they are – not bad at all for an unconventional chocolate chip cookie. Score one more for mom! Thanks for reading, enjoy!

Crispy Chewy Chocolate Chip Cookie – adapted from Stedded

  • 1 1/2 cups whole wheat pastry flour
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/3 cup coconut oil
  • 3/4 cup brown sugar
  • 1 teaspoon vanilla
  • 1 egg
  • 1 cup milk chocolate chips
Directions: 

Preheat oven to 375.
Mix together flour, baking soda, and salt in a medium bowl and set aside.
In a large bowl whisk together coconut oil and sugar, then beat in egg and vanilla. Add flour mixture. Stir in chocolate chips. If dough is looking too runny, add a little more flour until it resembles standard cookie dough.
Drop by spoonfuls onto cookie sheets and bake approximately 10 minutes. They spread a lot, so be careful to not put the cookies too close together on the pan.

Quinoa and Veggie Egg Bake

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This is so good and I’m glad I found another use for my cooked quinoa. It’s a simple dish and a great way to clean out your fridge of all the little bits and pieces that would otherwise go to waste. Baked egg dishes are so easy and versatile and this one is a great example of that. The quinoa adds a pleasing texture and flavor to this and ups the protein and fiber content of this tasty breakfast. I will make these again, and again. Thanks for reading, enjoy!
Quinoa and Veggie Egg Bake – adapted from Edible Perspective
    • 5 TBSP cup cooked quinoa
    • 1/8t salt
    • black pepper
    • 1 egg + 1 egg white
    • baby spinach, chopped
    • 2 pieces roasted portobello caps (*leftover from this)
    • 4 grape tomatoes, quartered
    • 1 or 2 mini bell peppers, chopped fine
    • crumbled feta (optional, but yummy)

Directions:

Preheat your oven to 400* and lightly butter an 8 ounce ramekin. In a small bowl, whisk your egg and egg white. Mix in quinoa. Stir in salt, pepper, spinach, peppers, mushrooms and tomatoes until just combined. Pour into your ramekin and bake, uncovered for 20 – 25 minutes or until set. Serve with fresh fruit, enjoy!

Citrus Salmon

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Quick Post: Coho salmon was on sale at Publix so I had to pick some up. Wild salmon is a healthy treat for us – all except my daughter – she has an aversion to fish (she’s my picky eater). I baked the salmon in foil again – it is a fool proof method. Maybe one day I’ll try something new, but when it comes to using an expensive food like this, I go with what I am most comfortable with. This time I used orange and lemon slices to season my fish along with some cilantro that I had leftover from making this to give it an herby kick. We enjoyed this with this garlic rice pilaf and a green salad. Thanks for reading, enjoy!

Citrus Salmon –

  • 1 – 6 ounce piece of Coho salmon
  • 2 slices lemon
  • 2 slices orange
  • cilantro leaves
  • kosher salt and fresh cracked pepper
  • 1/2 tbsp unsalted butter or olive oil (optional)
Directions:
1. Preheat oven to 375 degrees. Ready a piece of foil on a baking sheet.
2. Place the salmon on the foil, season with salt and pepper and lay the citrus slices across the top of the fish. Place dots of butter on top and lay the cilantro leaves over all. Gather the sides of the foil to create a package – don’t seal too tightly or you may tear the foil. Place on top of a baking sheet and bake for 15 minutes (depending on the size and thickness).

Roasted Portobello Mushroom Salad with Dijon Vinaigrette

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Oh.My.Goodness. This was perfect – the combination of these few, simple ingredients was so yummy. I love Portobello mushrooms because they are so meaty and savory, the parmesan cheese shavings were salty and nutty, the tomatoes added sweetness and the simple vinaigrette blended well with all. It tastes so fancy – sorry, I couldn’t help but admit that 😉 This is a total keeper and will be a regular in this household – well, for me anyway. Thanks for reading, enjoy!

Mixed Greens with Dijon Vinaigrette and Roasted Portobello – adapted from Annie’s Eats

For the dressing:

  • 1 clove garlic, finely minced
  • 1 tbsp. Dijon mustard
  • ¼ tsp. kosher salt
  • Pinch ground black pepper
  • honey (optional)
  • ¼-½ cup red wine vinegar*
  • ½ cup extra virgin olive oil

For the roasted mushrooms:

  • 2 or 4 full-size Portobello mushroom caps, gills scraped out and wiped clean
  • Olive oil
  • Kosher salt
  • Ground black pepper

For the salad:

  • Mixed greens, rinsed and dried
  • Shaved Parmesan cheese
  • Cherry or grape tomatoes

*Start with ¼ cup of vinegar and add more as desired to taste.  The more tart you like your vinaigrette, the more vinegar you will want to use.

Directions:

To make the dressing, combine all of the ingredients in a jar or bottle with a secure lid.  Shake well so the ingredients are well combined and emulsified. Place in the refrigerator for at least 30 minutes – longer is better.

To make the mushrooms, preheat the oven to 425˚ F.  Slice the Portobello caps about ½-inch thick.  Add to a bowl and toss with a bit of olive oil, just enough to coat lightly (about 2 tablespoons).  Season with salt and pepper.  Spread in a single layer on a baking sheet.  Roast, flipping halfway through baking, about 15 minutes total.

While the mushrooms are roasting, portion the mixed greens between serving plates.  Top with shaved Parmesan and tomatoes.  Top with the warm mushrooms and drizzle with the vinaigrette.

Quick Red Lentil Soup

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This was so good that I just had to have seconds. I didn’t feel guilty because this soup is super healthy and low in fat. I tweaked this recipe a bit by adding more seasoning and cooking the lentils in vegetable broth. I loved the bite of the lentils and veggies in this, the creaminess of the Greek yogurt and the herby flavor of the cilantro. As simple as this is it’s so flavorful and a definite keeper! It’s also so cheap to make – you can’t beat that 🙂 Thanks for reading, enjoy!

Red Lentil Soup Recipe – adapted from Veggie Belly

  • 2 tablespoons olive oil
  • 2 carrots, peeled and chopped
  • 2 celery ribs, chopped
  • 1 small onion, chopped finely (about 1/2 cup)
  • 2 cloves garlic, peeled and minced
  • 1 cup dry split red lentils
  • 1/2 teaspoon paprika or to taste, optional
  • 1/4 tsp cumin
  • 1/8 tsp cayenne pepper
  • 3 cups vegetable broth (or water)
  • kosher salt and pepper to taste
  • 2 tablespoons Greek yogurt
  •  cilantro leaves
Directions:

Heat olive oil in a pan. Add the carrot, celery, onion and garlic. Stir on low heat for about 7 minutes, or till the vegetables are soft. Dont let them brown.

Add the red lentils to the vegetables, and stir for about 1 minute. Add paprika, salt, cumin, cayenne and vegetable broth. Bring to a boil. Then reduce heat to low, place a lid on the pan, and simmer for 10 minutes or till the lentils are cooked but still holding their shape. Dont let the lentils get mushy. Add more water during cooking, if needed.

When the soup is done, serve with a dollop Greek yogurt.

Quinoa – My 200th Post!!

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I picked up some quinoa from my local health food store the other day – it’s so much cheaper buying from the bulk bins. I have used quinoa once before to make a quinoa pudding – kind of like rice pudding, only slightly healthier. I remember that tasted great, so I’ll have to find another recipe to share with you – preferably a vegan version.

Quinoa takes a few more steps to prepare than a box will tell you, and since mine didn’t come in a box I used this website for basic cooking instructions. All these steps listed are necessary to ensure mush-free, perfectly cooked quinoa. The only change I made was adding a pinch of kosher salt to the water. Rather than copy all her listed instructions down, here’s the link that’s full of helpful tips and nutrition information on this “super grain”.

The first picture is the product of all those steps – it really was perfectly fluffy 🙂 I used a cup of the cooked quinoa to make this quinoa breakfast bowl. It was tasty and super filling with out the bloat. I was satisfied for hours after eating this. Thanks for reading, enjoy!

Quinoa Breakfast Bowl –

  • 1 cup cooked quinoa
  • unsweetened almond milk (or milk of your choice)
  • raisins, walnuts, cinnamon, maple syrup

Directions:

1. Spoon your cooked quinoa in a bowl, top with your desired amount of milk and microwave for 1 to 2 minutes to heat through. Add your desired toppings and enjoy!

Creamy Cilantro Lime Dressing

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Quick Post: I’m always on the lookout for more dressings to spice up my salads. This one is so yummy – creamy, tangy, herbaceous, slightly spicy and a little sweet. This would be a perfect spread for sandwiches or topped onto grilled chicken or shrimp. It does take a little extra time to prepare, but it’s worth the effort and I’ll definitely make this again. Thanks for reading, enjoy!
Creamy Cilantro Dressing – adapted from Pinch of Yum
  • 3/4 – 1 cup cilantro leaves
  • 1 cloves garlic
  • 3 tablespoons plain  Greek yogurt
  • 3 tablespoons olive oil
  • 1 teaspoon honey
  • 2 teaspoons fresh lime juice
Directions: 
1. Place all ingredients in your stick blender carafe and blend. Thin out with more olive oil or lime juice as needed.

Granola

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Yes, another granola recipe. I have changed this one up a bit by using coconut oil, and a lower cooking temp. The coconut oil’s smoke point is 350, so I’m knocking the temp by 100 degrees just to be on the extra-safe side. This smells fantastic while baking!
Verdict: I enjoyed this granola with sliced bananas and raisins. This is my first time using sesame seeds for anything, but I can’t really taste them in this, but I have read how beneficial adding them to my diet is. Apparently the seeds are high in copper, manganese, calcium, fiber and other important nutrients. So, despite the maple syrup and honey in this, the granola is healthy and packed with nutrition. This was also my first time using coconut oil which is also super healthy and considered by some to be the healthiest oil on earth. My first thought about coconut oil was “is this going to make my food taste like coconut”, but it’s flavorless. I’ve been looking for ways to use the oil and it’s not just for food but can be used on your skin and hair. There is a lot of information to look through! 🙂 Thanks for reading, enjoy!
Aunt Melissa’s Granola – adapted from Artisan Bread in Five Minutes a Day
  • 1/3 cup honey
  • 1/4 cup maple syrup
  • 1/3 cup coconut oil
  • 2 tablespoons water
  • 1/2 teaspoon pure vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 4 cups rolled oats
  • 1/4 cup sesame seed
  • 1/2 cup raw sunflower seeds
  • 3/4 cup chopped almonds
  • 3/4 cup shredded unsweetened coconut
  • raisins or your favorite dried fruit for serving
Directions:
1. Preheat your oven to 250 degrees. Line two baking sheets with foil and lightly oiled or a silpat.
2. Combine the honey, maple syrup, oil, water and vanilla, set aside. Toss together all of the dry ingredients. (leaving the raisins and dried fruit out until after the granola is baked).
3. Add the honey mixture and toss with a spoon until the oats are well covered. Spread the granola in a thin layer on the baking sheet.
4. Bake for 40-50 minutes. After 20 minutes toss the granola with a spoon and rotate the trays from top to bottom so they both bake evenly. keep a close eye on it as it starts to turn brown so it doesn’t over bake. It will be a deep golden brown when it is done.

Roasted Tomato Sauce

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I have wanted to try this recipe for sometime. Just yesterday, I picked up my first box of produce from a local organic co-op and in this weeks box there are Roma tomatoes! I can’t let these go to waste and I know I wont use this many in a week. What better way to use these than to make a homemade pasta sauce? I do need to buy about another pound at the store, but that’s ok – I still wanted to try this.

This was really tasty and I’m glad I went with my “doctoring-up” instincts or this wouldn’t have had enough flavor for us. I didn’t add the red pepper flakes while I cooked the sauce so my spice-a-phobic daughter wouldn’t have something extra to complain about. It’s like pulling teeth to get her to eat anything! We all enjoyed this with roasted garlic bread, which is obviously not pictured…it was that good! I will have to make it again sometime and make sure I keep my hands off until I get a picture. I used my go to garlic bread recipe on half of this loaf and used an entire bulb of roasted garlic in place of the chopped. It was unbelievably good – a little too good because I couldn’t help myself from eating three pieces! I joked that I was “carbo-loading” for the gym tomorrow. I haven’t indulged like that in a whole month 🙂 These are destined to be “repeat offenders” – thanks for reading, enjoy!

Roasted Tomato Pasta Sauce – heavily adapted from Dishing the Divine

  • 2 pounds tomatoes, cut into large dice
  • 1/4 cup olive oil
  • 3 tablespoons chopped garlic
  • 1.5 tablespoons balsamic vinegar
  • kosher salt and fresh cracked pepper to taste
  • 1 small onion, diced
  • sprinkle of teaspoon red pepper flakes
  • 1/4 cup minced fresh basil leaves
  • 1/4 cup vodka
  • 8 ounces shell pasta
  • 1/2 cup grated Pecorino Romano
Directions:

Preheat oven to 425.

Chop your tomatoes into bite-sized chunks. Layer the tomatoes on a sheet pan that has sides. Add olive oil, garlic, and balsamic vinegar. Mix well. Roast for 25 minutes or until tomatoes are bubbly and browning in spots, stirring once or twice. Set aside.

In a large skillet set to medium heat pour in about a tablespoon of olive oil and add the diced onion. Cook until slightly caramelized then add your roasted tomatoes to the skillet. Stir to combine and add vodka, cook for 5 more minutes. If you prefer a smoother sauce, blitz the mixture with your stick blender. Add in Pecorino Romano cheese over top and toss in chopped basil – taste for seasoning. Set aside.

Put a large pot of water to boil, and add a generous amount of kosher salt to the pot. Add your pasta and cook according to package directions. Before you drain the pasta, reserve about two cups of the pasta water. Add the drained pasta to the sauce, stir to combine, add the pasta water as needed to thin out the sauce. Serve with roasted garlic bread and a green salad.