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Creative Seed Snacks For Work

January 1, 2016
A lot of watermelon seeds for background

Most people enjoy eating seeds in one form or another. In America, sunflower seeds have become a staple snack food for hot summer days. Regardless of what time of year it is though, seeds can be a great source of protein to help you get through a long work day. Since seed snacks do not spoil, these foods are perfect to store in your desk and eat on a daily basis. Here are a few fun seeds you can plant in your diet when you want something to munch on at work.

Watermelon Seeds

Most people spit out watermelon seeds and focus on eating the fruit. These seeds are actually great sources of nutrients, and they offer a healthy snacking solution for the whole family. You can either buy watermelon seeds to eat, or you can take advantage of watermelon season and collect seeds from this delicious fruit naturally.

Broad Beans

Broad beans are used in many Hispanic and Asian cuisines, and they offer a unique flavor that you cannot find in America. The most common version of this seed is the fried broad bean, but there are other varieties that you can try. Some of them are seasoned, and others are just left to their natural flavors. You should be warned that these seeds can be addicting though, so be ready to enjoy this healthy snack over and over again.

Pumpkin Seeds

Pumpkin seeds are great foods for health nuts out there that like the taste of pumpkin products. A pumpkin seed has the same cinnamon-type flavor to it that you may find in pumpkin pie or pumpkin bread, but it also has a nice crunch to it like you would expect from a seed. You can get full on a pumpkin seed snack pretty easily, so all you need is one little bag of this to get started.

Take a look at some of the seed snacks from around the world and see if any of them spark your interest. You can always mix some of them together to create your own trail mix if you want to. They should pair well with dried fruits and chocolate candies, so you can get creative in the dish you put together. See if you can work these seeds into your time at the office, and you may be able to find a new snack that you love.

Blog Recipes Sides

How To Steam Vegetables On The Grill

September 9, 2015
Lemon chicken with vegetables cooked in foil

Steamed vegetables are incredibly healthy to eat, and they add a pure, natural touch to any meal they accompany. While you can grill vegetables to go with your steak or chicken, sometimes it’s nice to have a variation of flavors. Rather than going into the kitchen to steam them, you could easily do all of your cooking right on the grill. Here is a guide showing how to steam vegetables on the grill.

Set Up Your Grill For Steaming Vegetables

Create a pan-like shape out of aluminum foil by rolling up the sides of a rectangular sheet. This will act as a bowl to hold water while you steam. Place this on the grill rack, and add water to the bottom of it. Set the temperature to high until the water starts to boil.

Cut your vegetables into whatever size you want, but do not season them until they have been completely steamed or close to it. If you want to cook them separately, you will need to create more than one foil bowl.

How To Steam Veggies On A Grill

Per the instructions above, you can add the vegetables to your foil bowl once the water reaches a boil. Keep the heat on high for the duration of your steaming, making sure the flames do not go above the grill plate.

Stir the vegetables continuously, and water on top of them when you start to run low. You want to do this before the water evaporates to avoid burning the vegetables. Keep the veggies cooking until they are soft. Stop pouring water on them, and let them cook without the water for an additional 30 seconds.

If you want to season your vegetables, you may do that during the very last round of water or during those last 30 seconds. You may also season them when they are off the grill. Simple salt and pepper usually works well, but you could also use vegetable seasoning.

Present The Finished Product

Once the vegetables are ready to eat, serve them up on a plate or in a bowl. You can do this alongside grilled foods, or you could try it over brown noodles or rice. Add a couple sprigs of parsley to the top for a fancy touch, and you should be good to go.

There are a lot of creative ways to use a grill. You just have to think of it as a giant heat source and figure out how to use it to your advantage. Test out some different ideas and see what works best for you.

Blog Recipes Sides

Healthy Thanksgiving Dinner: Part 3 – The Green Bean Casserole

November 13, 2014

Part 1 – The Turkey, Part 2 The Stuffing

In Part 3 of our healthy Thanksgiving dinner series, we’re going to talk about another staple side – the green bean casserole. The classic recipe for green bean casserole uses canned mushroom soup, which is high in sodium, fat, and calories. The recipe below follows the same flavor pallet, but it eliminates all of the negatives that come with canned ingredients. Play around with other flavors to make this the perfect green bean casserole recipe for you.

Ingredients You Need

  • 3 Tbsps canola oil (divided)
  • 8 oz mushrooms (chopped)
  • 1 medium sweet onion – half thinly sliced, half diced (divided)
  • 1 1/4 tsps salt, divided
  • 1 Tbsp onion powder
  • 1/2 tsp freshly ground pepper
  • 1/2 tsp dried thyme
  • 2/3 cup all-purpose flour (divided)
  • 3 Tbsps dry sherry
  • 1 cup low-fat milk
  • 1 pound frozen green beans
  • 1/3 low fat cup sour cream
  • 3 Tbsps buttermilk powder
  • 1/2 tsp garlic powder
  • 1 tsp paprika

How To Make Healthy Thanksgiving Green Bean Casserole

  1. Preheat the oven to 400°F. Use cooking spray to coat a 2 1/2-quart baking dish.
  2. Heat 1 tablespoon of oil over medium in a large saucepan. Stir in diced onion and cook it until softened and slightly clear, stirring continuously – about 4 minutes. Add in onion powder, thyme, mushrooms, 1 tsp salt, and pepper.
  3. Stirring regularly, cook until nearly all of the mushroom juices have evaporated – 3 to 5 minutes. Distribute 1/3 cup flour over the vegetables and stir it in to coat evenly.
  4. Stir in sherry and milk and bring it all to a simmer. Add in green beans and cook until heated through – about 1 minute.
  5. Mix in buttermilk powder and sour cream, and transfer everything to the baking dish you coated earlier.
  6. In a shallow dish, whisk together the paprika, garlic powder, and the remaining 1/3 cup flour and 1/4 tsp salt. Mix in sliced onion and toss gently to coat it. Alternatively, you can put the powder into a zipped plastic bag, add in the onion, and shake to coat.
  7. Over medium-high heat, warm the remaining 2 tablespoons of oil in a large, nonstick skillet. Stir in the onion and remaining powder and cook until golden and crispy – about 4 to 5 minutes. Sprinkle onions over the green beans in the baking dish.
  8. Bake the casserole in the oven until it begins to bubble – about 15 minutes. Set aside to cool for 5 minutes, serve, and enjoy!

For more healthy Thanksgiving recipes, check out Part 1, Part 2, and Part 4 of our guide!

Blog Recipes Sides

Healthy Thanksgiving Dinner: Part 2 – The Stuffing

November 11, 2014

Read about the Turkey in Part 1, Part 3 Green Bean Casserole

My favorite part of Thanksgiving dinner is the stuffing or dressing. This iconic turkey side dish comes in a wide array of variations, depending on which ingredients you like best. If you want to branch out from your mom’s famous recipe, the option below could be a great alternative to try, This fabulous stuffing recipe uses toasted nuts, prosciutto, and pears to create a flavorful dish that won’t do too much damage to your waistline. It pairs well with our healthy Thanksgiving turkey recipe, so feel free to prepare it on your big day.

Ingredients You Need

  • 3 tsps extra virgin olive oil (divided)
  • 4 oz prosciutto (sliced into thin ribbons)
  • 2 cups onion (finely chopped)
  • 1/4 cup minced shallot
  • 2 cups fennel bulb (diced)
  • 2 tsps minced fresh thyme
  • 1 tsp minced fresh rosemary
  • 2 tsps minced fresh sage
  • 8 cups stale or lightly toasted baguette (1/2-inch cubes)
  • 2 ripe Bosc pears (chopped)
  • 1/3 cup chopped hazelnuts (toasted)
  • 1/3 cup chopped flat-leaf parsley
  • 14 oz can reduced-sodium chicken broth
  • 1/4 tsp salt
  • Ground pepper

How To Make Healthy Thanksgiving Stuffing

  1. Preheat oven to 350°F. Use cooking spray to coat a 9×13″ baking dish.
  2. Heat 1 teaspoon of oil over medium heat in a large, nonstick skillet. Add the prosciutto to the skillet. Continuously stir the prosciutto and cook it until crispy – about 5 minutes. Place on a paper towel to dry.
  3. Wipe the pan clean. Heat the remaining 2 teaspoons of oil over medium-high heat. Mix in the fennel, onion, and shallot. Cook until the ingredients are softened and beginning to brown, stirring continuously – 6 to 8 minutes.
  4. Add thyme, sage, and rosemary. Cook while stirring for 1-2 minutes.
  5. Combine everything in a large bowl. Stir in pears, bread, hazelnuts, parsley, and the prosciutto. Add the chicken broth and toss to coat the entire mixture.
  6. Season with salt and pepper to taste. Spoon the stuffing into the baking dish and cover with foil.
  7. Bake in the oven for 40 minutes. Remove the foil top and bake until the top turns a crisp, golden brown – 25 to 30 minutes.
  8. Remove from the oven, set it out to cool, and serve.

If you want to plan a healthy Thanksgiving meal all the way around, check out Part 1, Part 3, and Part 4 of our series.

Blog Entrees Recipes Sides

Lentil Soup

July 7, 2014

Some people aren’t sure how to use lentil or cook it. The best way we enjoy Lentil is by making lentil soup. Lentils are very nutritious. They are rich in dietary fiber, folate and iron. Best of all they are high in proteins. You can get a good serving of protein from a cup of lentil without any of the saturated fat and cholesterol you get from eating meat, poultry and fish. I love the fact that they are high in calcium, potassium and iron. This is a great meal for nursing mothers. Every time I had a baby and was breast feeding my mother and mother in law made sure I had my bowl of lentil soup daily. I like to make this with added potatoes. Through out the years I used to make it without then I had it once at my friends mothers house and I thought it was amazing so when I asked what the secret was she said a little potato and carrot does the trick. Ever since, I make it only this way. Oh please feel free to skip the rice as well. I do add that only because it makes it easier to feed the baby and my kids sort of got used to it.. Try feeding a baby soup! 🙂
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Nutrition Facts (per Serving)
Serving Size 8

Calories 239
Total Fat 3.7g
Total Carbohydrates 39.9g
Dietary Fiber 7.4g
Sugars 2.8g
Protein 12.1g

Blog Recipes Sides

Get Creative with This Simple Trail Mix Recipe

July 1, 2014

Trail mix is a great snack for hiking trips, late night jogs, camping excursions, and more. You might even like munching on it while you watch TV or play in the yard with the kids. Whatever the case may be, you can easily make your own trail mix with this versatile trail mix recipe. Get creative and make it your own!

Dried Fruit – 3 Cups

Dried fruit gives trail mix most of its flavoring. The other ingredients below are much more subdued. Common examples of dried fruit include raisins, dates, pineapples, bananas, mangos, peaches, and kiwi. Choose whatever fruit you like best.

Mixed Nuts – 1 Cup

You can choose just about any nuts you want to add to your trail mix. Common options include almonds, cashews, walnuts, peanuts, hazelnuts, and pine nuts. These are all full of great protein to fill your stomach and boost your energy levels. Nuts can also add a fun crunch to the trail mix that will contrast with the soft texture of the fruit.

Granola – 1 Cup

Granola is easy to make at home, or you can choose to buy some from the store. This is a fantastic source of fiber to keep your digestive system in check while you’re out and about. You can flavor your granola with a little honey or brown sugar to make it sweet and savory. Just try not to go overboard with it. You want the other flavors in the trail mix to shine through.

Other Ingredients – As Much As You Want

You can play around with other options in your trail mix, like yogurt balls, dark chocolate chips, coconut shavings, and edamame. Anything that is healthy, dry, and bite sized can go into trail mix. Play around with different varieties to see what you like. After all, this is completely your creation.

Mix And Match Your Ingredients

The portion suggestions above are just a loose guideline. If you don’t like fruit but love nuts, you might use one cup of fruit and three cups of nuts. If you do not like granola at all, take it out and replace it with something else. Store your new trail mix in an airtight container or a zipped bag if you’re about to go out, and you’ll be able to enjoy it for weeks to come. Let us know what creative recipe ideas you come up with!

Blog Recipes Sides

Roasted Eggplant Dip

June 29, 2014

We love all kinds of dips in our house.  These are different and taste amazing. You just need to plan ahead for it. Roasting the eggplant should take about 30-45 minutes it all depends. I also noticed that its better to let it sit a bit because it produces a lot of water and the dip becomes too watery.

Do you guys know My sister has a Food page on Instagram? Its called CookinWithMima. So why am I mentioning her? Well this is why. I was just about to say that the eggplant dip needs a lot of lemons but it depends on how much lemons you like. I personally don’t like too much lemon. My sister on the other hand loves extra lemons on everything. If she were to make this I would guess she will add 4 lemons. 🙂

I hope you enjoy this dip. Makes an awesome appetizer as well.

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Nutrition Facts (Per Serving, about 1/2 cup)
Calories 113
Total Fat 7.4g
Saturated Fat 1.0g
Total Carbohydrates 12.9g
Dietary Fiber 5.6g
Sugars 5.6g
Protein 2.0g

Blog Recipes Sides

Home-Made Guacamole

June 22, 2014

We are always in the mood for guacamole at my house. It seems like every weekend we have some. I have my twin boys that just guzzle them down while my oldest daughter picks out the onions. But I bet this is everyone’s favorite. Avocados have healthy fats that our body still needs. Here is an article we have that you can read up on. Its called A Balanced Look at Saturated Fats.

 

 

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Nutrition Facts (per serving-about 1/2cup)

Total amount of Serving : 6
Calories 343
Total Fat 31.0g
Saturated Fat 6.2g
Trans Fat 0.0g
Total Carbohydrates 18.7g
Dietary Fiber 11.0g
Protein 3.6g

Please Note that Nutrition facts are calculated and may vary

Blog Recipes Salads Sides

Black Bean Salad

June 20, 2014

Serving Size: 2

INGREDIENTS:

1 can (15oz) Black Bean, rinsed and drained
1 Avocado, chopped
1/2 Cup Yellow Sweet Peppers, chopped
2 Garlic Cloves (minced)
1/2 Cup Vine Ripe Tomatoes, Chopped
1 Small Onion (1/4 cup), chopped
1/4 Cup Fresh Cilantro (cut smaller)
Juice of one Lemon
2 TB Olive Oil
Salt and Pepper to Taste

DIRECTIONS:

Place all ingredients in a bowl and mix well. Serve and enjoy.

Blog Recipes Sides

Cheesy Oven-Roasted Cauliflower Casserole

June 15, 2014
Cauloflower Casserol, Healthy cauliflower, casserole

Serving Size:4

Recipe provided by Feelgoodfoodie

INGREDIENTS:


1 Head Cauliflower, cut into florets
1 Tsp Paprika
1 Tsp Garlic Powder
1 Tsp Onion Powder
3 Tbsp Olive oil
2 Tbsp Whole Wheat Flour
1/2 Cup Almond milk or Fat free milk
1/2 Cup Shredded Gruyere Cheese (or any cheese)
Salt & pepper to taste

DIRECTIONS:

1) Pre heat oven at 400F. Toss cauliflower with paprika, garlic powder, onion powder and 1 tbsp olive oil, spread on parchment lined baking sheet and bake at 400F for 30 minutes or until crispy

2) Meanwhile, heat remaining olive oil in small saucepan, add flour and mix until paste forms, then add milk and mix without letting it boil, then add cheese and salt/pepper to taste

3) When cauliflower is done, pour into Pyrex dish and pour sauce over. Bake for additional 10 minutes and garnish with parsley.

Nutrition Facts (per serving)
Calories 251
Total Fat 22.2g
Saturated Fat 10.4g
Total Carbohydrates 9.5g
Dietary Fiber 2.7g
Protein 6.7g

Please note: Nutrition Facts are calculated and may vary