Good-for-you breakfast, lunch, dinner, and snack ideas, plus low-calorie recipe makeovers, grocery shopping tips, and expert diet advice.
Healthy Options to Start your day
Menemen (Turkish style scrambled eggs
3 tablespoons (45ml) extra-virgin olive oil
1/2 teaspoon hot paprika (see note)
1/4 teaspoon dried oregano (optional)
1 small onion, finely diced (about 3/4 cup)
3/4 cup finely diced shishito, Padrón, or Chinese green long pepper
Kosher salt and freshly ground black pepper
1/2 cup chopped peeled ripe fresh tomatoes or drained canned tomatoes
4 eggs, lightly beaten
In a medium nonstick or cast iron skillet, heat olive oil over low heat until barely warm. Add paprika, oregano, onion, and peppers. Season with salt and a very generous amount of black pepper. Cook, stirring frequently, until very soft, about 8 minutes. Add tomatoes and continue to cook, stirring frequently, until deepened in color. Remove half of mixture and reserve.
Return pan to heat and add beaten eggs. Season with salt and pepper. Cook, stirring frequently, until eggs are just barely set. Immediately remove from heat and gently fold in reserved vegetable mixture. Sprinkle with chives, if using, and serve immediately.
Triple Layered Breakfast
3 thicker slices of 1 medium-small apple
1/4 cup unsweetened almond butter (or nut butter of choice)
sweetener of choice, to taste (raw honey, agave or maple syrup)
2 TBSP dry cranberries
1 tsp sesame seeds
1 tsp chia seeds or bee pollen (optional, for non-vegans) & other topping of choice
few nuts of choice
Layer everything up however your imagination dictates & dig in.
Pineapple Spinach Smoothie
¾ cup water
2 cups frozen pineapple chunks thawed
1 medium ripe avocado halved and pitted
2 cups spinach
½ cup ice cubes
Combine all ingredients in a blender in the order listed. Blend until smooth
2 cups whole or low-fat milk, plus more for serving
1 cup quinoa, rinsed
3 tablespoons light-brown sugar
1/8 teaspoon ground cinnamon
1 cup (1/2 pint) fresh blueberries, plus more for serving
Bring milk to a boil in a small saucepan. Add quinoa, and return to a boil. Reduce heat to low, and simmer, covered, until three-quarters of the milk has been absorbed, about 15 minutes.
2. Stir in sugar and cinnamon. Cook, covered, until almost all the milk has been absorbed, about 8 minutes. Stir in blueberries, and cook for 30 seconds. Serve with additional milk, sugar, cinnamon, and blueberries.
Cucumber Chicken Roll Ups
1 Cucumber sliced lengthwise
1 tomato chopped
2-3 cubed breast of chicken
1 tlb of mayo
1 tsp spicy mustard
1 celery stock diced
1 red onion diced
salt pepper to taste
Harvest Cobb Salad
2 large eggs
6 cups chopped romaine lettuce
1 apple, diced
1 pear, diced
1/2 cup Fisher Nuts Pecan Halves
1/3 cup dried cranberries
1/3 cup crumbled goat cheese
Directions: Place eggs in a large saucepan and cover with cold water by 1 inch. Bring to a boil and cook for 1 minute. Cover eggs with a tight-fitting lid and remove from heat; set aside for 8-10 minutes. Drain well and let cool before peeling and dicing.
To assemble the salad, place romaine lettuce in a large bowl; top with eggs, apple, pear, pecans, cranberries and goat cheese.
Serve immediately with poppy seed dressing.
(bacon pictured - I did not include for this recipe keeping it vegetarian)
End your day with a healthy and filling meal
1 large eggplant cut into 1/4 inch slices
1 tablespoon salt
3 cloves garlic minced or crushed
1 tablespoon olive oil
1 teaspoon italian seasoning
1 cup pizza sauce
1 cup mozzarella shredded
Sprinkle the eggplant with the coarse salt, let sit on paper towels for 10-15 minutes and wipe dry.
Preheat oven to 400F. In a small bow, combine the crushed garlic, olive oil, and italian seasoning, Brush the mixture onto both sides of the eggplant slices and bake for 15 minutes.
Remove eggplant from oven and flip eggplant slices, top each slice with a tablespoon of marinara sauce, and a sprinkle of cheese. Return to oven and bake for another 10 minutes or until cheese is fully melted
Who doesn't like a snack now and then - just keep them healthy
No Bake Energy Bites
1 cup (dry) oatmeal (I used old-fashioned oats)
2/3 cup toasted coconut flakes
1/2 cup peanut butter
1/2 cup ground flax seeds
1/2 cup semisweet chocolate chips (or vegan chocolate chips)
1/3 cup honey or agave nectar
1 tablespoon chia seeds (optional)
1 teaspoon vanilla extract