Power Oatmeal

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There are endless reasons why I frequently choose oatmeal to start my day. Oats are a good source of protein, calcium and iron, and when topped with a selection of superfoods, it’s the perfect jump-start.

The 14-day Healthy You Challenge often features oatmeal for breakfast. When developing The Healthy You Diet, I selected each meal very carefully. Oatmeal is a healthy option that leaves you full and satisfied, even when trying to lose weight.

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People often say, “I don’t like oatmeal. It’s too bland.” With the right preparation, however, oatmeal can be full of flavor when you top it with a perfect combination of ingredients. This Power Oatmeal is a great example. Not only is it nutrient-dense, it has great texture and is absolutely delicious. It’s sure to get you on the oatmeal bandwagon!

Personalize your morning oatmeal by adding your favorite fruits, nuts, and natural sweeteners. I hope this version will give you some good inspiration.

Power Oatmeal
Servings
2
Servings
2
Power Oatmeal
Servings
2
Servings
2
Ingredients
Servings:
Instructions
  1. Cook oats (I use Bob's Red Mill) according to package directions. Transfer cooked oats evenly between two bowls. Top with Greek yogurt (I use Chobani), dried cherries, pumpkin seeds and honey.
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10 Simple Ways to Eat More Vegetables Without Even Knowing It!

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I’m always looking for ways to get my husband and two young kids to eat more vegetables. Using different cooking techniques like roasting, sautéing and baking is one way to get some variety, but incorporating vegetables into foods you wouldn’t expect can really increase your vegetable consumption. Try these 10 simple tips to get more vegetables into your everyday meals:

1.  Use pureed sweet potato or butternut squash in your homemade pizza sauce.

2.  Add shredded zucchini to your favorite healthy pancake recipe.

3.  Utilize kale or spinach in your favorite soup recipe.

4.  Add pureed carrots to your pasta sauce.

5.  Incorporate pureed zucchini, mushrooms or eggplant to turkey or veggie meatballs.

6.  Add avocado to your morning smoothie—the kids will never know and the smoothie will be as rich and creamy as a milk shake.

7.  Add spinach or kale to any dark berry smoothie like blackberry or blueberry.

8.  Use pureed pumpkin or shredded zucchini in your muffin or bread recipes.

9.  Add chopped bell peppers, onions, spinach and/or arugula to your scrambled eggs or omelet.

10.  Make baked sweet potato fries.

 

Grilled Salmon with Corn and Tomato Relish

Salmon with Corn and Tomato Relish

Fishing, reading about fishing, and cast-netting are among my 5-year-old’s favorite things to do. Neither my husband nor I have any interest in fishing so we are both amazed by his passion.

One of the great things that comes from this passion is that he loves to try all kinds of fish recipes. Last week he begged me to make salmon, and although my 7-year-old daughter wouldn’t even give it a try, my son absolutely loved it. His exact comment, “Mom I love this! Can we try tilapia next?”

Grilled Salmon with Corn and Tomato Relish
Servings
2
Servings
2
Grilled Salmon with Corn and Tomato Relish
Servings
2
Servings
2
Ingredients
Servings:
Instructions
  1. To make the relish: In a medium saucepan, bring water to a boil. Simmer the corn for 3-4 minutes or until tender. Let cool slightly and remove the kernels. In a small bowl, combine the corn, tomatoes, mango, green onion, olive oil, balsamic and sea salt. Mix and set aside.
  2. To make the marinade: In a small bowl whisk together tamari (or gluten-free soy sauce) and honey. Set aside.
  3. To make the fish: Pre-heat the grill on medium heat/flame. (If you don’t have a grill or it’s too cold to barbecue, simply use a grill pan). Lightly brush the marinade on both sides of the fish. Cook the fish for 5 to 7 minutes on each side or until it flakes easily. Remember, the thickness of the fish will determine the cooking time.
  4. While the fish is cooking, steam 2 cups spinach.
  5. Divide the spinach onto two plates. Place the salmon on the spinach and top with the relish.
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Chickpea Salad with Lemon and Mint

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I grew up eating chickpeas (also known as garbanzo beans) and still love them to this day. They are nutrient dense, full of protein, fiber, and iron.

Because of their delightful taste and nutritional benefits, I am always looking for new ways to use them when cooking and often add them to salads or main course dishes. This Chickpea Salad with Lemon and Mint recipe is a perfect combination of fresh ingredients and is super simple to make. On it’s own or as a side, this recipe will fill you up and leave you smiling. For some added protein, simply add shrimp, chicken, or salmon.

Chickpea Salad with Lemon and Mint
Servings
2
Servings
2
Chickpea Salad with Lemon and Mint
Servings
2
Servings
2
Ingredients
Servings:
Instructions
  1. In a medium bowl, mix together the chickpeas, scallions, cucumber, bell pepper, and mint.
  2. In a small bowl, whisk together the vinegar, lemon juice, oil, garlic, and salt. Season to taste with black pepper. Pour the dressing over the chickpea mixture and toss well to combine. Cover and refrigerate for 30 minutes before serving.
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Recipe by Dawna Stone originally published on MindBodyGreen.com.

Healthy Chocolate Truffles

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If you want to have a sweet chocolaty treat without the guilt, try these healthy chocolate truffles. Not only are they gluten- and dairy-free, they are packed with nutrient-rich superfoods.

By using Medjool dates, I’ve cut the amount of chocolate in half but kept all the flavor. In fact the moisture from the dates makes the truffles rich and gooey. And the addition of other superfoods like coconut, dried cherries, almonds, walnuts and pecans gives you reason to feel good about this special treat.

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Although there is an endless combination of super foods you can use, my favorite recipe is for my dark chocolate cherry almond truffles. A close second are my dark chocolate coconut truffles.

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I love chocolate but I often feel guilty when I allow myself to indulge. The ingredient in these decadent truffles are good for you and make me feel good about a little indulgence!

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Healthy Chocolate Truffles
Servings
20-24
Servings
20-24
Healthy Chocolate Truffles
Servings
20-24
Servings
20-24
Ingredients
Servings:
Instructions
  1. In a mini food processor pulse 1 tablespoon sliced almonds. Remove from food processor and set aside. In the food processor (no need to clean it) combine chocolate, dates, remaining 1 tablespoon sliced almonds, cherries and sea salt. Pulse until thoroughly combined.
  2. Roll mixture into 20 - 24 equal size balls.
  3. Transfer reserved almonds to a plate and roll each truffle over almonds until nicely coated.
  4. Enjoy!
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Apricot Almond Oatmeal

Apricot Almond Oatmeal

A warm bowl of antioxidant-rich oatmeal is the perfect way to start your morning. Oats have been shown to not only help lower cholesterol but they are also a great source of fiber.

This specific recipe, with pure unsweetened apricot preserves, chobani yogurt and sliced almonds is rich, creamy and packed with protein. A drizzle of honey gives it just the right amount of sweetness that the whole family will love it!

Apricot Almond Oatmeal
Servings
2
Servings
2
Apricot Almond Oatmeal
Servings
2
Servings
2
Ingredients
Servings:
Instructions
  1. Cook oats according to package directions.
  2. Divide cooked oats evenly between two bowls.
  3. Top with yogurt, preserves, almonds and honey.
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