Earth Friendly Water Blog

Healthy Recipes for You & the Family

So after writing my blog about healthy tips for Back to School; and briefly talking about healthy breakfast options, what’s for lunch, snacks and dinner,  I thought it would be nice for my readers to also enjoy some recipes.   Not only do these recipes look good but they are healthy and delicious.  Watch out taste buds because you’re in for a whole lot of flavor.

Nutrition: Always start the day with a healthy breakfast at home, work or at school.

Breakfast at work: 

1) One cup Fage Greek yogurt (or plain yogurt you like, I just prefer Fage), half a scoop vanilla protein, chia seeds, blueberries and cinnamon.

2) Oatmeal on the go: I make this all the time when I need to grab something quick in the morning.  The night before I take one of my small mason jars, fill it with vanilla coconut milk (or whatever dairy/ non-dairy milk you use) and natures path oatmeal, give it a good shake and put it in the fridge.  The next morning I add blueberries and I’m good to go.

3) From Shape.com, Dr. Mike’s Power Shake:

1/3 cup low fat cottage cheese
1 cup blueberries (fresh or frozen)
1 scoop vanilla whey protein powder
2 tbsp flax meal
2 tbsp walnuts, chopped
1 1/2 cups water
3 ice cubes
tsp green tea powder

Combine all ingredients in a blender until smooth, put in a to-go-cup and be on your way.

Breakfast at home:

Healthy Breakfast ideas

1) 2 Slices Whole Wheat Bread (watch out for the high fructose corn syrup that can be in bread I was horrified in the grocery store the other day when reading ingredients.  I ended up with a whole wheat organic bread that had under six ingredients, wasn’t thrilled with the soy in it, but what’s a girl to do?) 1 small banana (sliced), 1 tablespoon peanut butter (loving maple almond butter right now from Justin’s), and a glass of hot green tea.

2) 1 slice of Whole Wheat Bread toasted, 1 egg (anyway you like it, me I like it a little runny when I cut into it), ripe avocado slices, hot sauce, and salt and pepper to taste.  Other suggestions instead of avocado and hot sauce include spinach and mushrooms.

3) From Martha Stewarts Most Pinned Smoothie Recipes: Hearty Fruit and Oat Smoothie: 1 cup quartered strawberries, 1 sliced banana, 1/4 cup raw almonds, 1/2 cup old-fashioned oats, 1 cup low-fat vanilla yogurt, 1 teaspoon maple syrup, throw into blender, once finished pour into glass or reusable container and get going.

4) From Martha Stewart Most Pinned Smoothie Recipes: Mango & Yogurt Smoothie, 1/4 teaspoon ground cinnamon, 1 1/2 cups low-fat plain yogurt, 2 1/2 cups frozen mango chunks, 1 tablespoon honey, Juice from half lime, throw into blender and go.

5) For the kids, although this sounds good enough for me to eat too. Frozen banana, rolled in yogurt and then rolled in Cherrios (I think I would use honey nut).

Nutrition:  What’s on your lunch menu?

Salad in a Jar

At school or work the cafeteria can be an overwhelming place filled with fried, greasy food like french fries, chicken nuggets, pizza, among others.  Opt for healthy alternatives like the salad bar or a grilled  chicken sandwich over a fried chicken sandwich.

Healthy recipe ideas for work, home and school:

1)  Salads in a jar: put your favorite fruit and veggies into a large mason jar the night before and grab it on your way out the door.

2) Construct a lunch for the kids: color, protein, crunch and a bonus snack.  Color= fruits and veggies. Protein = nut butter, turkey, ham, eggs or hummus.  Crunch = Carrots, whole grain crackers. BONUS= Greek yogurt, Applesauce (gogo squeeze is a big hit for my nieces) or string cheese. 

Whoever said don’t play with your food never had a child who was a picky eater.  Make your kids sandwich into a monster sandwich, with teeth of course or use cookie cutters for a shape and then food to make eyes, ears, mouth, etc.  Instead of your basic ants on a log add some pretzels to make butterfly ants on a log.  Caterpillars made from a skew, grapes and chocolate chips for eyes.

Bento Box Lunch boxes are great for kids lunches.  They have different compartments so you don’t have to use plastic bags or aluminum foil. You can also buy fun cut outs to make sandwiches into different shapes.  Bento boxes are sold at Whole Foods Markets and online at Amazon and Potterybarn Kids.  I’m sure you can find them other places too. 

Bento Box Lunch Box

3) Leftovers are always a great next day lunch idea. You don’t have to eat the exact same thing you had the night before, make it into something else.  Especially if you’re giving the kids leftovers, they’ll never know if you use the chicken from last night and make them a sandwich or toss the chicken into a pasta salad.

4) Delicious: Tuna Avocado 1/2 medium ripe avocado 1/2 can or (2-3 oz) white tuna fish 2 tbsp 0% Fage Greek yogurt Salt & Pepper to taste

5) Light Chicken Salad: 1 lb. chicken breast (chopped); 1/2 c. diced red onion; 1/2 c. diced apple; 2/3 c. grapes, halved; 1/3 c. dried cranberries; 1/4 c. sliced almonds; 1/2 c. Greek yogurt; 1.5 T. lemon juice; 1/2 tsp. garlic powder; salt & pepper.

Visit our pinterest.com, Living a Healthy Lifestyle board for more delicious and fun recipes for you and the kids.

What’s for Dinner?:

Pan-Roasted Salmon with Collards and Radish Raita (from bonappeit.com):

Pan-Roasted Salmon

INGREDIENTS

  • 4 ounces daikon (Japanese white radish) or white turnip, peeled, shredded (about 1/2 cup)

  • 1/4 English hothouse cucumber, grated (about 1/2 cup)

  • 1 cup plain 2% fat Greek yogurt

  • 2 tablespoons fresh lemon juice

  • 1 tablespoon chopped fresh mint

  • of cayenne pepper

  • Kosher salt, freshly ground pepper

  • 2 tablespoons olive oil, divided

  • 2 garlic cloves, sliced

  • 2 bunches collard greens, center ribs and stems removed, leaves cut into 1-inch strips (about 14 cups)

  • 4 6-ounce pieces skin-on salmon fillets

  • 2 red radishes, trimmed, thinly sliced

  • 1 tablespoon Sherry vinegar

    PREPARATION

    Preheat oven to 350°. Squeeze excess liquid from daikon and cucumber. Mix with yogurt, lemon juice, mint, and cayenne in a small bowl; season with salt and pepper. Set the raita aside.

    Heat 1 tablespoon oil in a large heavy pot over medium heat. Add garlic and cook, stirring constantly, just until fragrant, about 1 minute. Add collard greens to pot, reduce heat to low, cover, and cook, tossing occasionally, until tender, 10-15 minutes.

    Meanwhile, heat 1 tablespoon oil in a large ovenproof skillet over medium heat. Season fish with salt and pepper; cook skin side down until skin is crisp, 5-8 minutes. Transfer to oven (do not turn fish); roast until opaque in the center, about 4 minutes.

    Add radishes and vinegar to collard greens; season with salt and pepper and toss to combine. Divide greens, salmon, and reserved raita among plates.

 Skillet Shrimp with Orzo, Asparagus, and Feta (from seriouseats.com):  

 

 

INGREDIENTS
  • 1 cup (about 5 ounces) whole wheat orzo

  • 1 1/2 tablespoons vegetable or canola oil, plus more for the pasta

  • 2 medium cloves garlic, minced (about 2 teaspoons)

  • 1/2 teaspoon red chili flakes (optional)

  • 1 bunch asparagus, ends trimmed and roughly chopped into 2-inch pieces (about 2 cups)

  • Kosher salt and freshly ground black pepper

  • 1 1/2 pounds peeled and deveined medium shrimp

  • 1/2 cup chopped fresh basil leaves

  • 4 tablespoons fresh juice from 2 lemons

  • 1 tablespoon extra-virgin olive oil

  • 1/2 cup crumbled feta cheese

PREPARATION

Fill the skillet 2/3rds of the way with salted water and bring to a boil over high heat. Add the orzo and cook according package instructions until it’s al dente. Drain and set aside, transfer to a bowl, and toss with a little vegetable or canola oil.

Wipe out skillet and return to medium high heat. Add oil and heat until shimmering. Add garlic and chili flakes and cook, stirring, until fragrant but not browned, about 1 minute. Add the asparagus, season with salt and pepper and stir to coat the asparagus. Cook until the asparagus is tender but retains a crisp bite, 3 to 4 minutes. Move the asparagus to the sides of the pan and add the shrimp. Cook, turning shrimp occasionally, until pink and opaque, about 4 minutes total.

Add the orzo back to the pan, stirring to combine, along with most of the basil, the lemon juice, extra-virgin olive oil and feta. Toss to combine, allow orzo to heat through, season to taste with more salt and pepper as desired, and serve immediately, topped with remaining basil.

Easy Pork Chops with Mac ‘N’ Cheese and Veggies

Easy Pork Chops

INGREDIENTS

For the pork
6 thin-cut boneless pork chops (have the butcher cut them into 3/4”-1” in portions)
1 tsp. Cavender’s all-purpose Greek seasoning
1/2 tsp. lemon pepper
1/2 tsp.garlic powder
1/2 tsp. paprika
1 lemon
optional: port wine

 To round out the meal:

Annie’s organic white cheddar Mac and cheese, prepared according to the box, or roasted potatoes if you have more time. Your preferred veggies — green beans, brussel sprouts, heirloom carrots, etc.

PREPARATION
For the pork
The night before you plan to eat the pork, take it out of the freezer and place in the fridge. To cook, first drizzle the chops with extra virgin olive oil and season with the cavender’s, lemon pepper, garlic powder and paprika. Don’t worry if you don’t have all of those seasonings. Simple kosher salt and fresh ground black pepper work too.

Heat canola oil or olive oil in a saute pan until very hot, then cook the meat for about 2-3 minutes per side. Squeeze on a little fresh lemon juice just before removing from pan. If you have some port, you can add it after the meat is out of the pan, then scrape up the brown bits, simmer the port for a minute or two, then use as a sauce for the pork.

For the veggies
If you’ve got green beans or carrots, steam them in a steamer basket and season with salt and pepper.

My suggestions for brussle sprouts: Put the oven to 400 degrees, cut brussle spouts in half or quarters and dust with salt, pepper, garlic powder/ flakes and crushed red pepper.  Toss with olive oil, put in glass pan and bake for about 20-30 minutes, I like them to get a little blackened.

Healthy Desserts:

Cookie Dough Greek Yogurt

Cookie Dough Greek Yogurt - add 1 tbsp nut butter, 1 tbsp sweetener, 1 tbsp mini chips, and 1/4 tsp vanilla to Greek yogurt. (use Fage Greek Yogurt)

Peach, Blueberry Cobbler from Shape Magazine:  I have been trying to make this for several days and haven’t had time yet, I am determined to make it this week and let you all know how delicious it is.  I also bought some vanilla frozen yogurt to put on top.

Ingredients:

  • 6 medium peaches (about 1 3/4 pounds, halved, pitted and thinly sliced)

  • 1 cup blueberries

  • 3 tablespoons plus one teaspoon granulated sugar, divided

  • 1/2 teaspoon cinnamon

  • 1 cup all-purpose flour

  • 1/3 cup quick-cooking oats

  • 1 teaspoon baking powder

  • 1/4 teaspoon baking soda

  • 1/4 teaspoon salt

  • 3 tablespoons light butter

  • 1 6-ounce container nonfat vanilla yogurt

Directions:

1. Preheat oven to 350 degrees. Arrange peach slices in the bottom of an 8-inch square baking pan. Place blueberries on top of peaches. Sprinkle 1 tablespoon of the sugar and cinnamon over the fruit and set aside.

2. In a large bowl, combine flour, oats, 2 tablespoons of sugar, baking powder, baking soda, and salt. Mix well.

3. Add butter and mix with a fork until mixture resembles coarse crumbs. Add yogurt and mix until dough comes together. Spoon 6 large spoonfuls of dough on top of fruit in baking pan. Sprinkle remaining teaspoon of sugar over dough.

4. Bake 45 to 50 minutes, until the fruit is tender and oat topping is golden brown. Let cool for about 10-15 minutes before serving. Top with vanilla frozen yogurt, if desired, and serve.

Meyer Lemon Bars from tasty-yummies.com

Crust:

  • 1 1/2 cups almond flour, aka almond meal

  • 2 tablespoons honey or maple syrup

  • 1/4 cup coconut oil, melted

  • 1/2 teaspoon baking soda

  • 1/8 teaspoon salt

Lemon Topping:

  • 1 whole organic Meyer lemon, washed (organic or unsprayed)

  • 3 tablespoons honey or maple syrup

  • 1/3 cup freshly squeezed Meyer lemon juice (approx 2 additional lemons)

  • 4 large farm fresh brown eggs, at room temperature

  • 4 teaspoons arrowroot starch (tapioca starch or corn starch would also work)

  • 1/4 teaspoon salt

  • 3 tablespoons coconut oil, melted (make sure it isn’t too hot when you add it in, you don’t want it to cook the eggs)

  • Unsweetened shredded coconut for topping or the traditional powdered sugar works, too.

Preheat the oven to 350º F. Line an 8-inch square pan with two pieces of parchment paper, one going in each direction. In a medium bowl, mix all of the crust ingredients together. You may want to get your hands in there to really get it mixed together well. This will be a thick crumbly crust that you will need press onto bottom of pan. Make sure it is even and gets into the corners. Place in oven to pre-bake the crust. Bake for 15-20 minutes or until lightly golden brown. Remove from oven.

While the crust is baking, cut the whole lemon in half, remove the seeds, and cut the lemon into chunks. Put the chunks of lemon in a food processor or blender along with the honey and additional lemon juice, and let it run until the lemon is completely broken up. Add the eggs, arrowroot powder, salt, and melted coconut oil and blend until almost smooth. (A few tiny bits of lemon pieces are ok and totally encouraged.)

Once the crust comes out of the oven, lower the temperature of the oven to 300ºF. Pour the lemon topping over the hot crust and bake for 25 minutes or just until the filling is no longer jiggling and is barely set.

Remove the bars from the oven and let them cool completely. Once totally cool, carefully lift out the bars out grasping the parchment paper. Cut the bars into squares or rectangles. I like to cut into 16 smaller sized squares. They last longer that way. Add shredded coconut or sift powdered sugar over the top just before serving, if desired.

These bars will keep covered or in an airtight container at room temperature up to three days. The crust will definitely get soggy as they sit, however. You can also freeze the lemon bars for up to one month, letting them come to room temperature before serving. 

So now that you have all these delicious recipes to try out from breakfast to dessert you better get to the grocery store and get cooking and baking.  I know there are a few things that I will be making this week.  Thanks to Pinterest, Shape Magazine, Whole Foods, Tasty-Yummies and all the others for the great recipes that I found while writing this blog.  Seriously what did we all do before Pinterest.  I don’t know.  Check out our pinterest.com/aquahealth33 boards for all the delicious recipes that I’ve written about today and many more.

 

 

 

               

 

Tags: Meyer Lemon Bars, Bento Boxes, Pan-Roasted Salmon, Dr. Mike's Power Shake, Skillet Shrimp with Orzo, Easy Pork Chops, healthy breakfast, healthy lunch, healthy dinner, healthy desserts, Peach Blueberry Cobbler