Tag: healthy

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100% Whole Wheat Sandwich Bread

This 100% whole wheat sandwich bread is a classic meal staple made from basic kitchen ingredients. There’s nothing like freshly baked bread to make it all better!

100% Whole Wheat Sandwich Bread

100% Whole Wheat Sandwich Bread

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Course Bread
Servings 1 slice
Calories 125 kcal

Ingredients
  

  • 2 tbsp orange juice
  • 1¼ cups milk
  • 4 tbsp butter (½ stick, 2 ounces)
  • 3 tbsp sugar
  • 2½ tbsp dry active yeast
  • 3 cups whole wheat flour
  • ¾ cup potato flakes
  • 1¼ tsp salt

Instructions
 

  • In a small microwave-safe bowl, mix orange juice, milk, butter and sugar.  Heat in microwave to a temperature of between 110℉ - 115℉.  This should take less than a minute and it’s very important to use a thermometer to get the correct temperature.
  • Dissolve yeast in milk mixture and set aside for 7 minutes to proof.  It should “bloom” or form a foam on top.
  • In the meantime, measure flour, potato flakes and salt into the bowl of a stand mixer fitted with a dough hook.
  • When the yeast is proofed, add it to the flour mixture and mix on low until the dough forms a ball and no longer sticks to the side of the bowl, 3-4 minutes.  If you prefer, the dough can also be kneaded by hand for 10-12 minutes.
  • Transfer dough to a lightly greased bowl, cover and allow to rise until it’s nearly doubled in size, 1 to 2 hours.
  • Form the dough into a rectangle and place it into a lightly greased 8½” x 4½” loaf pan.  
  • Cover with a towel or plastic wrap and allow it to rise for 30 minutes.  Uncover the dough and continue to rise until the dough slightly crowns over the top of the pan, about 30-90 minutes. 
  • Preheat oven to 350℉.
  • Bake until golden brown, about 35 minutes.  Bread should sound hollow when you tap on the crust and have an internal temperature of 190℉. 
  • Remove immediately from the pan to a cooling rack.  Brush the top, sides and bottom with melted butter.  Allow to cool completely before slicing.
  • Hack:  Bread can be sliced and then frozen or refrigerated for longer storage.  You can “refresh” the bread by warming it briefly in the microwave or toasting it before use.
  • Hack:  If the bread stales before you’ve finished eating it, run it between your fingers (or use a food processor) to turn it into bread crumbs.   Seal in a bag or container and store in the freezer for future use.
  • Hack:  This recipe can be turned into sandwich rolls if preferred.  After the first rise, separate the dough into 8 pieces and form it into rolls.  Allow to rise until double, about 30 minutes.
  • Hack:  To tell if the bread is proofed enough to bake, press your finger gently to the dough.  If the indent remains momentarily, then it’s ready.  If the indent immediately pops back up, it’s not ready yet. If the indent sinks lower and remains, it’s over-proofed.
Keyword bread, freshly baked, healthy, homemade, sandwich, whole wheat

Did you ever wonder about the science behind how yeast makes your bread rise?  Check out the facts here!

Suggestion: Use this bread to make a sandwich with some fresh cucumber sandwich spread!

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Brown Rice Mushroom Risotto

This brown rice mushroom risotto is made with brown rice instead of the traditional arborio rice, which ups the nutritional value. Using the oven makes it super easy!ll

Brown Rice Mushroom Risotto

Brown Rice Mushroom Risotto

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Course Side Dish
Servings 6
Calories 240 kcal

Ingredients
  

  • 6 cups vegetable broth
  • 3 tbsp olive oil, divided
  • 1 onion, chopped
  • 2 cloves garlic, minced (2 tsp)
  • 1 tsp salt
  • ½ cup white wine
  • 1 cup brown rice
  • 8 oz carrots, julienned (2 cups)
  • 8 oz mushrooms, sliced (2 cups)
  • 2 tbsp butter
  • ½ cup shredded parmesan cheese

Instructions
 

  • Preheat oven to 375℉.
  • Place broth in a saucepan and place it on the stove to heat.
  • Heat 2 tbsp olive oil in a separate oven-proof pan.  Add onions, garlic and salt.  Saute until the onions are soft, about 5 minutes.
  • Add wine and rice to the onions and heat, stirring constantly, until it reaches a simmer. 
  • Add heated broth to the rice mixture.  Cover the pan with a tightly fitting lid and place in the preheated oven for one hour or until all the liquid is absorbed.
  • While the rice is cooking, place the remaining olive oil in a saute pan and add carrots.  Cover the pan and cook over medium heat for 5 minutes, stirring occasionally.  Add mushrooms to the carrots and saute for an additional 5 minutes.
  • Remove rice from the oven and stir in butter and parmesan cheese until it takes on a creamy texture.  Stir in carrot mushroom mixture and serve.
  • Hack: Dehydrated vegetables can be used in this recipe!
  • Hack: One cup of chopped frozen onions can be substituted for fresh onion in this recipe.
  • Hack:  Check the produce department of your local grocery store for single and/or pre-cut carrots and mushrooms to avoid having to buy more than needed. 
Keyword brown rice, healthy, low calorie, mushroom, rice, rice side, risotto, vegetarian

Did you know?   Brown rice is a super nutritious whole grain packed with various nutrients.

Suggestion:  Pairing brown rice with beans provides a powerhouse of nutritional benefits so serve this with one of my bean recipes such as red bean casserole!

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Low Carb Chicken Pizza Crust

This low carb chicken pizza crust is incredibly easy to put together and will have your meal on the table in less than 30 minutes!

Low Carb Chicken Pizza Crust

Low Carb Chicken Pizza Crust

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Course Main Course
Servings 2
Calories 270 kcal

Ingredients
  

  • 1¼ cups cooked chicken, finely shredded
  • ¼ cup parmesan cheese
  • 1 egg
  • ½ tsp salt
  • ¼ tsp black pepper
  • ½ tsp onion powder, optional
  • ½ tsp garlic powder, optional

Instructions
 

  • Preheat oven to 500℉.
  • Place chicken into a bowl. Add cheese and egg. Stir to combine.
  • Pour the mixture onto a baking sheet lined with parchment paper. Shape into a 6”-8” circle.  The thinner, the crisper the crust.
  • Bake for 5-8 minutes until there are no wet spots on the crust.
  • Cover with desired toppings and cheese.  Bake for 8 more minutes or until the cheese is melted.
  • Hack:  You can substitute one 10 oz can of chicken for this recipe. Open and drain the canned chicken.  Spread it on a parchment-lined baking pan and bake at 350℉ for 10 minutes.  Cool and continue with the recipe.
Keyword chicken, crust, easy, easy meal, easy prep, fast and easy, healthy, high protein, keto, low calorie, low carb, pizza, quick and easy

Did you know?  Chicken is a great source of protein and has been linked to a variety of health benefits.

Suggestion:  This low carb cauliflower pizza crust is another great way to follow enjoy pizza on a keto meal plan!

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Slow Cooker Barbecue Pork and Beans

This easy-peasy slow cooker barbecue pork and beans recipe is made with pork chops, bacon and a sweet and spicy homemade barbecue sauce.

Slow Cooker Barbecue Pork and Beans

Slow Cooker Barbecue Pork and Beans

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Course Main Course
Servings 4
Calories 580 kcal

Ingredients
  

  • ⅔ cup dried great northern beans
  • 2 cups water
  • 1 onion, chopped (1 cup)
  • 1 jalapeno pepper, chopped (2 tbsp)
  • 3 cloves garlic, minced (1 tbsp)
  • 2 slices  bacon, cut into small pieces
  • 2 pork chops (8 oz total)
  • 1 cup beef bouillon
  • ⅓ cup sweet and spicy barbecue sauce
  • ¾ cup ketchup
  • ¼ cup brown sugar

Instructions
 

  • Cover beans with 2 cups of water and allow to soak for 6 – 12 hours. Drain and rinse.
  • Place beans in a slow cooker.  Cover them with the chopped onion, jalapeno pepper, garlic and bacon pieces.
  • Lay the porks chops in the slow cooker in a single layer.
  • In a small bowl, mix the bouillon, barbecue sauce, ketchup and brown sugar.  Pour this mixture over the top of the pork chops.
  • Cover the slow cooker and set it on low.  Cook on low for 8-12 hours or until beans are tender. This will depend on bean size and individual slow cooker temperature.
  • Hack:  If you don’t have great northern beans, use navy beans or whatever white beans you have on hand!
  • Hack: Frozen or dehydrated onions can be used in this recipe!
  • Hack:  One can of any kind of white bean can be substituted for the dried beans.  It is not necessary to soak the canned beans overnight.  Reduce slow cooker time to 3-5 hours or until pork chops are fork tender.
  • Hack:  Store leftovers in the refrigerator for up to 5 days or freeze in serving-sized portions for up to 3 months.
Keyword barbecue, bbq, beans, dried beans, dried legumes, easy, great northern beans, healthy, pork, pork chop, quick prep, slow cooker, white beans

Did you know?  Great northern beans are a member of the legume family.  Legumes come in many options, are inexpensive and they’re packed with nutrition!!

Suggestion: Pair this dish with cheddar cheese jalapeno cornbread for a hearty and delicious meal!

Click here to check out my slow cooker recommendations!

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Easy Greek Yogurt Granola Cup

This Greek yogurt granola cup is made from homemade granola and Greek yogurt with a hint of honey, cinnamon and vanilla. It’s healthy, low sugar and delicious!

Greek Yogurt Granola Cup

Greek Yogurt Granola Cup

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Course Breakfast, lunch, Snack
Servings 1
Calories 280 kcal

Ingredients
  

  • ½ cup plain Greek yogurt
  • 1 tsp honey
  • ⅛ tsp vanilla
  • Dash of cinnamon
  • ¼ cup fruit nut granola

Instructions
 

  • In a small bowl, mix yogurt, honey, vanilla and cinnamon. Stir in granola just before serving.
  • Hack: Stir in some chopped fruit or berries for an exciting twist!
Keyword breakfast, fast and easy, granola, greek yogurt, healthy, low calorie, lunch, make ahead, oatmeal, oats, parfait, quick and easy, snack, vegetarian

Did you know?   Oats are a great way to start your day.  They’re packed with nutrition that combats heart disease and diabetes while helping control your weight and digestive health.  Check out the facts here!

Suggestion: This strawberry banana yogurt smoothie is another super quick and easy way to serve up a healthy breakfast!

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Maple Mustard Chicken Bake

This healthy maple mustard chicken bake is an easy, yummy sheet pan dinner! Paleo, gluten-free & ready in under 30 minutes! is an easy, yummy sheet pan dinner! Paleo, gluten-free & ready in under 30 minutes!

Maple Mustard Chicken Bake

Maple Mustard Chicken Bake

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Course Main Course
Servings 3
Calories 472 kcal

Ingredients
  

  • 1 large boneless, skinless chicken breast, (10 oz)
  • 1  large sweet potato, peeled (1 pound)
  • 2 cups Brussels sprouts (1 pound)

Marinade:

Instructions
 

  • Peel sweet potatoes (if desired). Trim Brussels sprouts.
  • Cut chicken breast and sweet potato into 1” cubes.  Halve the Brussels sprouts.  Place them in a sealable plastic bag or a container that can be tightly sealed.
  • In a small bowl, mix the marinade ingredients.  Pour it over the chicken mixture and toss to coat.  Seal the bag/container and place it in the refrigerator overnight.  Stir or flip the mixture several times.
  • Preheat oven to 400℉.  Line a baking sheet with parchment paper.
  • Spread the chicken mixture out onto the baking pan in a single layer.  Bake for 30 minutes or until chicken has cooked through and vegetables are cooked to the desired softness.
  • Hack:  Store leftovers in the refrigerator for up to 5 days or freeze, tightly wrapped, for up to 3 months.
Keyword Brussels sprouts, chicken, easy, gluten-free, healthy, infused olive oil, low calorie, Maple syrup, marinade, mustard, one pan meal, one pan recipe, paleo, quick and easy meal, quick dinner, quick meal preparation, sheet pan, sweet potato

 

Did you know?  Sweet potatoes have a surprising number of health benefits including maintaining blood pressure and insulin levels!

Suggestion: Honey oatmeal rolls would pair nicely with this dish!

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Cilantro Lime Shrimp Pasta

This fresh-tasting cilantro lime shrimp pasta brings together simple ingredients to make an outstanding dish that’s healthy and easy to make!

Cilantro Lime Shrimp Pasta

Cilantro Lime Shrimp Pasta

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Course Main Course
Servings 3
Calories 530 kcal

Ingredients
  

  • 4 tbsp butter (¼ cup or ½ stick)
  • 8 oz fresh mushrooms, sliced
  • 8 oz shrimp, uncooked, peeled and deveined
  • 2 tsp dried chives
  • 2 tsp dried cilantro
  • 2 tbsp sauvignon blanc
  • 6 oz whole grain spaghetti, cooked

Lime butter:

  • 8 tbsp butter (1 stick or 4 oz), softened
  • 2 cloves garlic, minced (2 tsp)
  • 1 tbsp  hot sauce
  • 1 tbsp  lime juice

Instructions
 

  • In a small bowl, combine the ingredients for lime butter and set aside.
  • Melt 4 tbsp butter in a saute pan over medium heat.  Add mushrooms and saute, undisturbed, for 4 minutes or until browned.  Flip the mushrooms and continue to cook for an additional 3-4 minutes.  
  • When mushrooms are uniformly browned, add shrimp, chives and cilantro.  Saute for 2-4 minutes or until shrimp is opaque.  Do not overcook.
  • Add wine and lime butter to the pan.  Continue cooking until lime butter melts and is thoroughly mixed with the shrimp and mushrooms.
  • Toss with spaghetti and serve.  
  • Hack:  Feel free to use your favorite pasta in this recipe or whatever you have on hand!  Cooked rice can also be substituted for spaghetti.
  • Hack: Canned or dehydrated mushrooms can be used in this recipe.
  • Hack: Leftovers can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.
  • Hack: Shrimp can be purchased individually from the seafood counter at most grocery stores.  They can also be purchased frozen in large portions if you wish to keep some on hand.  Thaw needed amounts before cooking.  
  • Hack: Seafood can be thawed overnight in the refrigerator.  It can be thawed more quickly by placing it in a sealed bag and submerging them in a bath of cold water for about an hour.
Keyword angel hair, cilantro, fast and easy, fast meal, healthy, lime, main course, pasta, quick and easy meal, quick dinner, seafood, shrimp, spaghetti

Did you know?  Shrimp is a healthy addition to your diet.  It provides a high amount of nutrients that aren’t abundant in other foods!

Suggestion:  Tomato and shrimp salad is another great way to take advantage of the healthy benefits of eating shrimp!

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Easy Syracuse Salt Potatoes

Syracuse salt potatoes’ creamy interior is a delicious addition to any meal. The salt doesn’t penetrate the skin but leaves a nicely seasoned crust on the skin.

Syracuse Salt Potatoes

Syracuse Salt Potatoes

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Course Side Dish
Servings 4
Calories 277 kcal

Ingredients
  

  • 2 lbs new potatoes
  • 4 cups water (or enough to cover potatoes)
  • 1 cup ` salt
  • Fresh parsley, optional

Instructions
 

  • Wash the potatoes and set them aside.
  • Pour the water into a pan on the stop top.  Add salt and heat over high heat stirring constantly until the dissolves and the water becomes clear again.
  • Carefully add potatoes and cover the pan.  
  • Simmer for 15-20 minutes or until the potatoes are tender.
  • Drain the water from the pan, leaving the potatoes in the pan.  Recover the pan and let potatoes sit, undisturbed until the water has evaporated from the skins, leaving a fine layer of salt.
  • Melt the butter and drizzle over the potatoes before serving.  Sprinkle with parsley, if desired.
  • Hack:  Leftovers can be stored in the refrigerator for up to 5 days.
Keyword easy, healthy, potatoes, salt, side dish, vegetarian

Potatoes are considered “empty calories” by many but nothing could be further from the truth!

Suggestion:  Use leftover potatoes to make crispy smashed potatoes!

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Slow cooker Spicy Red Beans and Rice

Spicy red beans and rice puts a delicious spin on a classic meal eaten the world over. Using a rice cooker and a slow cooker makes preparing them a snap!

Slow cooker Spicy Red Beans and Rice

Slow cooker Spicy Red Beans and Rice

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Course Main Course
Servings 4
Calories 344 kcal

Ingredients
  

  • 1 cup dried red beans
  • 2 cups water
  • 3½ cups vegetable broth
  • 1 green bell pepper, chopped
  • 1 large tomato, chopped
  • 1 tsp salt
  • ½ tsp crushed red pepper
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp dried cumin
  • 1 tsp dried parsley
  • 1 tsp Creole seasoning
  • 1 bay leaf
  • 3 cups cooked brown rice, hot

Instructions
 

  • Cover beans with 2 cups of water and allow to soak for 6 - 12 hours.  Drain and rinse.
  • (NOTE:  The above step can be done ahead.  Drain beans and store, tightly covered, in the refrigerator for up to 3 days.)
  • Put beans and broth into a saucepan on the stovetop and bring to a boil over high heat.  Boil for 10 minutes. 
  • Transfer beans and broth to a slow cooker.
  • Add peppers, tomato and spices to the crockpot.
  • Turn heat to low and cook for 6-8 hours or until beans are tender.
  • Remove bay leaf and discard it.
  • Serve with brown rice.
  • Hack: Store leftovers in the refrigerator for up to 5 days or freeze in serving-sized portions for up to 3 months.  Allow to thaw completely in the refrigerator before reheating.
Keyword beans and rice, brown rice, cajun, convenient, crockpot, dried beans, easy, low calorie, low fat, make ahead, red beans, slow cooker, spicy, vegan, vegetarian

Did you know?  Red beans are a member of the legume family.  Legumes come in many options, are inexpensive and they’re packed with nutrition!!

Suggestion:  Use this vegan spicy brown rice to pair with the red beans!

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Perfect Poached Chicken Breast

This simple and delicious perfect poached chicken breast is ready in less than 15 minutes and is great for use in any recipe that calls for cooked chicken!

Perfect Poached Chicken Breast

Perfect Poached Chicken Breast

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Course Main Course
Servings 3
Calories 170 kcal

Ingredients
  

  • 1-2 boneless skinless chicken breasts (¾ lb total)
  • 4 cups water (or enough to cover)
  • 1 sprig fresh rosemary (½ tsp dried)
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 bay leaf
  • 1 clove garlic, minced (1 tsp)
  • 2 slices fresh onion
  • 1 tbsp lemon juice

Instructions
 

  • Place chicken breast(s) in a saucepan and cover with water.  Add rosemary, salt, pepper, bay leaf, garlic, onion and lemon juice.  
  • Cover the saucepan with a lid and put it on the stovetop over medium heat.  Bring to a simmer and lower heat to medium-low.  Simmer until the chicken reaches an internal temperature of 160℉, about 6-10 minutes, depending on the size of the breast(s).
  • Remove chicken from water and allow it to cool.*  Cut it into thin slices.
  • Yield: 2.25 cups shredded or diced chicken
  • Hack: Store leftovers in the refrigerator for up to 5 days or freeze, tightly wrapped, for up to 3 months. 
  • Hack:  Although I have listed particular spices in this recipe, you may adjust this according to your individual taste.
Keyword boneless skinless, chicken, easy, fast and easy, healthy, low calorie, low fat, poached, quick and easy

Handle chicken with care!  Click here for some tips to avoid foodborne illnesses that can be associated with raw poultry.

Suggestion:  This recipe works well for any recipe that uses cooked chicken such as Fresh Mexican Avocado Salad, Easy Homemade Ramen Noodles or Cranberry Pecan Chicken Salad.

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