Tag: Healthy Eating

Quick Chicken Cutlets with Tomato Caper Sauce

Quick Chicken Cutlets with Tomato Caper Sauce

Discover this quick and tasty chicken cutlet recipe, featuring a zesty sauce with tomatoes, capers, and lemon. Perfect with buttered noodles!

Avgolemono: The Ultimate Lemon Chicken Soup for Wellness

Avgolemono: The Ultimate Lemon Chicken Soup for Wellness

This nutritious lemon-infused chicken soup, known as Avgolemono, is perfect for combating colds. Packed with chicken, rice, spinach, and Italian parsley, it offers rich flavors and warmth. Thickened with egg and Arborio rice, this soup is an ideal choice for a healthy lunch or light dinner.

Maple Syrup and Cinnamon Granola

Maple Syrup and Cinnamon Granola

Does the world really need another granola recipe? Yes…yes it does…because they have yet to have tried my absolute favorite recipe for maple syrup and cinnamon-spiced granola filled with walnuts, pecans, sliced almonds, and pepitas. It can easily be customized by adding whatever nuts and seeds you prefer. If you have a large family, or just really love granola (hey, who could judge) you can easily double or triple the recipe- it lasts up to two weeks in an airtight container. Amp up the fall vibes by using pumpkin pie spice instead of the cinnamon and serving with yogurt and sauteed apples. However, my favorite way to eat the granola, besides just by the handful, is in a parfait with maple-roasted berries and Greek yogurt. Never roasted berries before? What are you waiting for? They are so delicious warm, roasted until soft and intensely flavorful. I just place strawberries, blueberries, raspberries and maple syrup on a large parchment lined sheet tray and roast 15-20 minutes at 400 degrees. Layer with chilled Greek yogurt and my favorite granola and you have the perfect Autumnal Breakfast!

Maple Syrup and Cinnamon Granola

Serves: about 2 cups

Breakfast, snack, parfait

Ingredients:

  • 1 cup old-fashioned rolled oats
  • ¼ cup pecan halves
  • ¼ cup walnut halves
  • ¼ cup pepitas (hulled pumpkin seeds)
  • 2 large tablespoons sliced almonds
  • ½ teaspoon cinnamon
  • Pinch of Himalayan Sea salt (or regular table salt)
  • 2 tablespoons olive oil
  • 2 tablespoons good quality maple syrup
  • 1 teaspoon vanilla extract

Directions:

  1. Preheat oven to 350 degrees and line a rimmed sheet pan with parchment paper. 
  2. In a large bowl, stir together oats, pecans, walnuts, pepitas, almonds, salt and cinnamon. Stir the olive oil, maple syrup and vanilla into the oat mixture.
  3. Pour oat mixture onto the prepared sheet pan and spread into an even layer. Bake for 18-20 minutes, until golden brown.
  4. Allow to cool completely, then break into pieces and store in an adorable little mason jar. 

Turkey Taco Salad with Guac, Pico de Gallo, and Lime Crema

Turkey Taco Salad with Guac, Pico de Gallo, and Lime Crema

This Taco Salad is one of my go-to recipes during the summer! It has everything- spicy ground turkey, creamy guacamole, and fresh Pico de Gallo along with fresh romaine and white or brown rice. It’s topped with freshly grated cheddar and a sour cream-lime crema. 

Tropical Green Juice

Tropical Green Juice

In the heat of the summer, there is nothing better than a cool, refreshing green juice. This hydrating glass of healthfulness has tropical notes due to the addition of kiwi. The banana lends a nice creaminess and the cucumber and romaine lettuce provide plenty of 

Cucumber, Carrot, and Avocado Sushi Roll with Thai Sweet Chili Sauce

Cucumber, Carrot, and Avocado Sushi Roll with Thai Sweet Chili Sauce

I was a tad apprehensive to try making sushi at home, having heard rumors that chefs trained for decades to become consummate professionals. Imagine my excitement when I found that making sushi at home is not quite as difficult as one would imagine. It’s far less expensive than going out for a sushi dinner and it is a healthy lunch or dinner option. And, it can be filled with anything you choose. I opted to make these vegetarian, but you could easily add cooked shrimp or crab meat.

There are a couple important things to note thought. There is a rice especially for sushi making and it really does make all the difference. There is also a bit of a process to making the rice. Add in a rice wine vinegar, sugar, and salt mixture to add flavor and improve the consistency of the rice. The mayonnaise is also key. It adds a slightly spicy-sweet flavor that absolutely makes the sushi. I like to serve the mayo alongside, along with soy sauce, for dipping. 

Cucumber, Carrot, and Avocado Sushi with Thai Sweet Chili Sauce 

Serves: 2 sushi rolls cut into about 8 slices each

Ingredients:

  • 1 cup sushi rice
  • 1 ½ cups cold water
  • 2 tablespoons rice vinegar
  • 2 teaspoons granulated sugar
  • Pinch of Himalayan pink sea salt
  • Wax paper, for rolling
  • 2 nori seaweed sheets
  • 1 large carrot, shredded into long thin strands
  • 1 cucumber, sliced into long spears
  • 1 avocado, pit removed and sliced
  • ½ cup mayo
  • 1/3 cup Thai Sweet Chili Sauce
  • Optional: Sriracha, to taste
  • Optional: sesame seeds, to garnish
  • Optional: soy sauce, for dipping

Directions:

  1. To make the rice, rinse the rice under cold running water, then put the rice and 1 ½ cups water into a saucepan. Bring to a boil. Turn heat to low and cover with a tight-fitting lid and let cook for 20 minutes. Remove from heat and let sit, covered, for 10 minutes. 
  2. Meanwhile, heat the rice vinegar, sugar, and sea salt in a small saucepan over medium heat, just until the sugar has dissolved. Remove the rice to a bowl and stir in the rice vinegar mixture. Allow to cool to room temperature. Meanwhile, prepare you vegetables for the filling. 
  3. To make the Thai Sweet Chili Sauce mayonnaise, simply stir the mayo and Thai Sweet Chili Sauce together until combined. Add a bit of sriracha if you’d like a spicier mayo. 
  4. Cut a square of wax paper large enough to fit a nori sheet. Place the nori sheet shiny side down on the wax paper. Have a bowl of cold water ready for dipping your fingers into so that the rice will not stick to you instead of the nori. Using about half of the rice mixture, place a layer of sushi rice on the nori sheet covering it completely. 
  5. Spread 1-2 tablespoons of the Thai Chili Mayo mixture along one edge of the long side of the sushi. Layer the carrots, cucumber spears, and avocado slices on top of the mayo mixture.  
  6. Using the wax paper to help you, roll the sushi up tightly. Using a serrated knife, cut the roll into about 8 slices. Repeat with the remaining nori sheet, rice, and vegetables. Garnish with sesame seeds and serve with remaining Thai Mayonnaise and soy sauce. 

Related Recipes:

Lemon and Spice Marinated Chicken with Farfalline Pasta Salad and Roasted Fennel

Lemon and Spice Marinated Chicken with Farfalline Pasta Salad and Roasted Fennel

This is a wonderful, well-rounded dinner for any night of the week! This is a quick recipe that serves two, but it can easily be doubled or tripled to serve the entire family. The Farfalline pasta salad is absolutely delicious. I make it on its 

Super Green Smoothie

Super Green Smoothie

This energizing and thirst-quenching smoothie has a beautiful green color thanks to abundant amounts of spinach and cucumber. The addition of half a lemon adds a slight citrusy flavor while the apples impart a bit of sweetness to the beverage. Meanwhile, the banana adds creaminess 

Peanut Butter and Strawberry Jelly Overnight Oats with Fresh Berries

Peanut Butter and Strawberry Jelly Overnight Oats with Fresh Berries

I have something of a difficult time making healthy choices in the morning. I’m simply too tired and am craving sugar- particularly in the form of a Boston Cream Doughnut. This is why I prepare overnight oats ahead of time so I’m able to enjoy a healthy breakfast topped with fresh strawberries and blueberries every morning. But these aren’t just any overnight oats- they are PB&J overnight oats. For months now, I have witnessed Instagrammers ogling over their morning bowl of oatmeal. I simply did not understand what all the fuss was about. That was until I tried this fantastic recipe from Erin Clarke’s blog Well Plated. I’ve adapted her version of this morning staple to create a delicious and healthy breakfast option. What I love about this recipe is that it is endlessly customizable. You can top it with a variety of fruits or you can use flavored yogurts to change up your routine. For example, I’ve used peach yogurt instead of vanilla-flavored Greek yogurt, left out the peanut butter, and topped it with fresh strawberries and peaches. It would also be excellent with a variety of flavored yogurts or the addition of tropical fruits in the summer. You could even add a tablespoon of cocoa powder or a few mini chocolate chips to get your AM sugar fix. The options are truly endless!

Peanut Butter & Strawberry Jelly Overnight Oats with Fresh Berries

Serves: Four 8 oz. servings

Adapted from Erin Clarke’s https://www.wellplated.com

Ingredients:

  • 2 cups unsweetened almond milk
  • 2/3 cup Vanilla-flavored Greek yogurt
  • 2 tablespoons chia seeds
  • 2 tablespoons pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon cinnamon
  • Pinch of salt
  • 1 1/3 cup old-fashioned oats
  • 3 tablespoons peanut butter
  • 4 teaspoons strawberry jelly
  • Fresh strawberries and blueberries, for serving

Directions:

  1. In a four-cup liquid measuring cup, whisk together almond milk, yogurt, chia seeds, maple syrup, vanilla, cinnamon, and salt. Add in oats, and then, peanut butter, whisking until well combined. Divide evenly between four 8 oz. jars. Spoon 1 teaspoon of jelly into each jar. Cover with lid. 
  2. Refrigerate overnight. Stir oats and top with berries before serving. 
  3. This recipe makes four 8 oz. servings which can be kept in the refrigerator for up to three days, giving you a healthy breakfast or snack whenever a craving strikes. 

Related Recipes:

Mom’s Chicken Tortellini Soup

Mom’s Chicken Tortellini Soup

I do hate to be the bearer of bad news, especially after a nearly two-year-long pandemic, but cold and flu season is upon us. Because of this, it is necessary for all of us to have an easy peasy chicken soup in our back pocket