Category Archives: Healthy Recipes

Nicole’s Quick ‘n Healthy Eggplant Parmesan

Posted on September 4, 2010 by | 1 comment

Many traditional eggplant parmesan recipes contain take over an hour to prepare and contain a whopping 1200 calories!  My version, which I just invented tonight, takes 1/3 of the time and has 1/6 of the calories. And the taste? Amazing! Here’s how it’s done:

Ingredients:

  • 2 Tablespoons olive oil
  • 1 small onion, chopped
  • 1 large eggplant (or 2 small ones), thinly sliced
  • 1 cup mushrooms, sliced
  • 1 jar marinara sauce
  • 1 teaspoon Italian spice blend
  • 1/4 cup mozzarella cheese
  • Sprinkle of parmesan cheese
  • 1/4 cup chopped fresh basil (optional)

Directions:

  1. Heat olive oil in a large skillet.  Add onions and sauté for 1 minute.
  2. Add eggplant, mushrooms, marinara sauce, and Italian spices.  Cover and cook, stirring occasionally, until eggplant is very soft.  Cooking time varies depending how thinly you sliced the eggplant, but approximately 15-20 minutes.
  3. Add cheese and basil.  Stir and serve!

Serves 4. 

Nutrition information per serving: Calories: 200, Total fat: 11 g, Saturated fat: 2.3 g, Carbohydrates: 21 g, Fiber: 7 g, Protein: 6 g

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Grilled Vegetable Mini Pizzas

Posted on May 19, 2010 by | 3 comments

I invented a new, delicious, quick-and-easy, healthy recipe tonight: Grilled Vegetable Mini Pizzas!

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Ingredients:

  • Whole wheat tortilla
  • Tomato sauce
  • Cheese (I used an Italian blend and crumbled goat cheese)
  • Veggies of your choice (I used spinach, eggplant and tomato)
  • Balsamic vinegar
  • Italian seasoning

Directions:

  1. Place tortilla on a piece of aluminum foil.  Spread on tomato sauce and sprinkle on cheese.  Toast in a toaster oven for 3-4 minutes, or until cheese has melted and the edges of the tortilla are crisp.
  2. Cook a handful of spinach in the microwave until wilted, about 30 seconds.
  3. Finely slice your other veggies (like eggplant and tomato). Season them with a dash of balsamic vinegar and Italian seasoning.  Grill on a George Foreman grill for about 2 minutes or until cooked through.
  4. When everything is done cooking, top the pizza with the vegetables and eat!  If it’s too messy, you can fold it in half to make a calzone!
  5. Enjoy!

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25 Healthy Meals in 20 Minutes or Less

Posted on May 4, 2010 by | Leave a comment

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A fellow RD blogger asked around the dietitian and food blogger communities and compiled this list of quick, healthy “Go-To Recipes.”  I contributed my recipe for a Ridiculously Healthy Meal in 2 Minutes.  Other recipes include pizza wraps, chicken fried rice, hummus quesadilla, Have-It-Your-Way Tacos, and more: all for under 20 minutes!  Check it out here: 25 Healthy Meals in 20 Minutes or Less.  With these recipes in your arsenal, you’ll be able to whip up a healthy meal in no time!

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Healthy Recipe: Beef and Edamame Stir Fry

Posted on April 27, 2010 by | 1 comment

Today, I made a slight variation of a recipe I found at EatingWell.com. It was delicious—I highly recommend it!  Here is my slightly modified recipe:

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Ingredients:

  • 8 ounces whole-wheat spaghetti
  • 3 Tablespoons lime juice
  • 3 Tablespoons hoisin sauce (see Tip)
  • 1 teaspoon chile-garlic sauce (see Tip)
  • 2 teaspoons sesame oil
  • 8 ounces round steak, thinly sliced
  • 1 red bell pepper
  • 1 handful of baby carrots, chopped
  • 1 10-ounce package frozen shelled edamame (about 2 cups), thawed
  • 3 cups of fresh spinach
  • 1 Tablespoon minced fresh ginger

Preparation:

  1. Cook spaghetti according to package directions
  2. Mix lime juice, hoisin sauce and chile-garlic sauce in a small bowl.
  3. Heat oil in a large skillet over medium-high heat. Add steak and stir fry until cooked through.  Remove steak, but leave juices in the skillet.  Add vegetables to the skillet, cook for 4 minutes.  Add ginger, sauce and steak and cook for another minute.  Toss with the noodles and serve.

Nutrition Info (per serving): Calories: 427, Fat: 9 g, Saturated fat: 2 g, Carbohydrates: 60 g, Protein: 29 g, Fiber: 5 g, Sodium: 757 mg

 Tips: Hoisin sauce and chile-garlic sauce can be found in the Asian section of most large supermarkets or Asian markets.  Both will keep in the refrigerator for up to 1 year.

Check out more of my healthy recipes here!

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Guest Post: Sicilian Swordfish Recipe

Posted on April 26, 2010 by | 1 comment

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Today, we have a special guest post from Felicia McClinton, author of mediterraneanrecipes.org!  She has been gracious enough to share with us a healthy Mediterranean recipe from her kitchen. Enjoy!

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Ingredients :

  • 600 grams (1.3 pounds) of Swordfish
  • 200 grams (7 ounces) of tomatoes
  • 1 onion
  • 50 grams (1.7 ounces) of black olives
  • 1 clove garlic

This recipe can make 4 servings and you can prepare it in 25 minutes. Swordfish Sicilian is a typical dish in the southern Italian region. This recipe creates a low fat and low calorie meal.

Preparation:

To clean and peel the tomatoes, briefly place them in boiling water. Chop the onion and garlic. Heat the olive oil in a frying pan then add the chopped onion and garlic until golden brown. Place the sliced Swordfish in the frying pan and cover it. Put the peeled tomatoes in after a few minutes. Cook for at least 10 minutes. Sprinkle chopped parsley and black olives on top before removing the Swordfish from the pan. Serve while still hot.

Nutritional Value (per serving)

Calories: 230, Fat: 8 grams, Carbohydrates: 6 grams, Protein: 32 grams, Fiber: 1 gram

About the Chef: Felicia R. McClinton writes for the blog mediterraneanrecipes.org. Her mission is to teach others how to prepare Mediterranean dishes, so that they may live healthy, disease-free lives.

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5 Healthy Meals in 5 Minutes or Less

Posted on April 1, 2010 by | 1 comment

image Yesterday I gave a cooking demonstration to a group of seniors in Sacramento called Heart Healthy Cooking for One.  The recipes were so popular, easy to make, and delicious, that I thought I would share them on my blog! Each recipe takes 5 minutes or less to prepare, so it’s perfect for when you want to whip up a quick and healthy breakfast or lunch for yourself.  There is also a convenient vegetable cooking chart for the microwave at the end. Check them out, in easy printable format: 5 Meals in 5 Minutes or Less.

These recipes are all easily prepared using a George Foreman grill and a microwave.  If you don’t have a George Foreman grill, you can use a skillet on the stove.  But, I highly recommend a George Foreman grill because they are so easy to use!  I just use a small one that costs less than $20 at Walmart or Target.

All of these recipes are very heart healthy.  The characteristics of a heart healthy meal are:

  • Low in fat (especially saturated and trans fat)
  • Low in sodium
  • High in fiber

Heart disease is currently the #1 killer in America. But, 80% of heart disease is preventable through healthy lifestyle choices! So, I hope you enjoy these delicious heart healthy recipes!

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Video: A Ridiculously Healthy Meal in Just 2 Minutes

Posted on March 8, 2010 by | 9 comments

Check out my first video!  Learn how to cook a ridiculously healthy meal in just two minutes. On the menu: grilled salmon and steamed green beans. Bon appétit!

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Boost Your Health with Delicious MediterrAsian Recipes!

Posted on March 8, 2010 by | Leave a comment

The Mediterranean and Asian diets are two of the healthiest diets world-wide.  Compared to people with typical “Western” lifestyles, people with Mediterranean or Asian lifestyles tend to live longer, healthier lives.

Mediterranean and Asian dishes are flavorful, delicious, and extremely healthy. So, why not add some delicious Mediterranean and Asian recipes to your repertoire? I recently discovered MediterrAsian.com and it has introduced me to a wide array of new, delicious recipes!  Although many of the recipes contain some new ingredients, I have found all of the recipes so far to be very do-able. And, if you just can’t find an ingredient (like fish sauce), no worries! It will still taste scrumptious without it.

Check out some of the recipes I’ve tried:

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Thai Red Chicken Curry: “Melt-in-the-mouth morsels of chicken breast and assorted vegetables cooked in a spicy Thai red curry sauce and served with fluffy Jasmine rice.”

My assessment: Great!  I added some extra veggies as well, like eggplant and spinach.  Go easy on the curry if you’re sensitive to spice!

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South Indian Shrimp Curry. “Tender shrimp gently  poached in an a flavorsome gravy infused with an aromatic blend of spices, fresh cilantro and lemon juice served over Basmati rice.”

My assessment: Very good, but the shrimp flavor was a little overpowering. Next time, I’ll try with chicken.

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Tofu & Cashew Chow Mein. “Crunchy cashews and vegetables complement the soft texture of the noodles and tofu in this quick and satisfying dish.”

My assessment: Terrific! This one has become a regular on my menu. I use whole wheat spaghetti instead of the chow mein noodles, and usually sub peanuts for the cashews.

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Spanish Broccoli & Almond Soup: “The combination of ground almonds and broccoli makes a deliciously creamy, yet creamless soup with a rich, green color.”

My assessment: I was surprised to find… I really liked this soup! At first, when I was boiling all the ingredients, I thought uh-oh—this stuff looks (and smells) pretty nasty. I didn’t see how in the world pureeing it all in a blender would save the soup, but low and behold, it did! Over the week, I enjoyed every last drop of the entire pot. So, now matter how sketchy it looks when you’re cooking it—finish it!

So, there you have the 4 dishes I have tried, and many more are on my future line-up! Have fun browsing all of their awesome recipes at http://www.mediterrasian.com/delicious_recipes.htm.

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10 Healthy Foods You Can Cook in the Microwave

Posted on March 3, 2010 by | 5 comments

image Cooking food in the microwave is easy, healthy, environmentally-friendly and delicious! Here’s why microwave cooking is:

  • Healthy: Unlike some other methods of cooking (such as boiling), microwave cooking allows foods like fruits and vegetables to retain most of their healthy vitamins and minerals. Additionally, microwave cooking very compatible with a low fat diet because food does not require the addition of excess fat to cook food.
  • Environmentally-friendly: Microwave cooking is energy efficient! It conserves energy by only heating up the food within it, and not the rest of the house.

Below are my favorite 10 healthy foods you can cook in the microwave.  Bon appétit! image

  1. Oatmeal: Oatmeal is my favorite breakfast food.  Quick cooking oats,  combined with low fat milk and chopped fruit, cooked for 4 minutes in the microwave make for a delicious morning! Try my Fall Morning Oatmeal recipe.
  2. Spinach: This nutrient-packed superfood cooks in the microwave in less than 1 minute! Try this 20 second recipe or my new favorite: top spinach with a little peanut vinaigrette (like the kind at Trader Joe’s shown here) and sprinkle with peanuts. Microwave for 30 seconds. Yum!
  3. Fruit “Cobbler:” This is one of my favorite heart-healthy desserts!   Combine fresh or frozen bite-sized fruit pieces in a microwave-safe bowl (banana slices, apple chunks, blueberries, strawberry slices, peach slices, etc.).  Microwave on high until fruit is hot and soft. Top with granola and fat free whipped cream. You’ll love it!
  4. imageCorn on the Cob: One of my summertime favorites. Place peeled, rinsed corn cobs on a microwave-safe plate, and nuke until cooked! (About 4-5 minutes per cob.)  In Mexico, they squeeze fresh lime juice on corn rather than butter. Give it a try!
  5. Green Beans: Rinse green beans and microwave on a plate until bright green, about 1 minute per handful of beans. Fresh green beans are one of my favorite veggies- so much tastier than canned!
  6. Fish: Finally, an easy way to cook and enjoy fresh fish! My favorite method is to cook fish for 1 minute on my George Forman grill, and then finish cooking in the microwave. Check out my easy recipe for Grilled Salmon!
  7. Popcorn: Did you know that popcorn is a whole grain? Choose a microwavable popcorn brand that is low in fat and sodium, and cook according to directions.
  8. imageSoybeans: Also known as edamame, soybeans are a delicious, protein-packed, fiber-filled snack! Buy frozen edamame in the grocery store, and cook in a microwave safe bowl with just a little bit of water until warm. Discard the water. Top with just a pinch of salt.  If they are in the pods, pinch the beans out of the pods before you eat them!
  9. Whole Wheat Couscous: Couscous is a Mediterranean grain that is basically teeny-tiny pasta. Honestly, I usually cook it on the stove, but it is just as simple to cook it in the microwave.  Heat 1 and 1/4 cup of water in the microwave until boiling. Add one cup of cous-cous, stir and cover. Let it sit for 5 minutes, and then fluff with a fork and serve.  For a ton of couscous recipes, check out this Food Network link.
  10. Eggs: There are many imagedifferent ways of preparing eggs using a microwave, but my favorite is poached eggs! Poaching eggs is a very healthy way to prepare eggs, because it requires no added fat. Here is a great video on how to poach eggs in the microwave.

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Fall Morning Oatmeal

Posted on October 10, 2009 by | 7 comments

Here’s a breakfast recipe that is quick, simple and every delicious bite tastes like a fresh fall morning! If you haven’t tried a persimmon before: you really must! I had never tried one until I came to California. Fuyus are my favorite variety. They have a sweet cinnamon flavor, and are ripe when still crisp.

Here are the ingredients:

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  • 1/2 cup Oatmeal
  • 1 banana chopped
  • 1 Fuyu persimmon, chopped (or 1 Hachiya persimmon very soft with skin removed)
  • 3/4 cup skim milk
  • 1 Tablespoon pumpkin butter (I bought mine at Trader Joe’s)
  • 1 Tablespoon chopped walnuts
  • 1/2 teaspoon of cinnamon

Optional ingredients:

  • 1 Tablespoon ground flaxseeds
  • 1 Tablespoon hemp protein powder

Directions:

  1. Mix dried oatmeal, banana, persimmon, and milk. Heat in the microwave for about 3 minutes if Quick Cooking Oats, longer if Old-Fashioned.  Oatmeal should be warm and soft, and fruit should smell sweet and delicious.
  2. When cooked, stir in pumpkin butter, walnuts, cinnamon and optional ingredients. Enjoy!

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