Dawna Stone

You Can Have A Better Life

Healthy Eating Tips

Rosemary Chicken and Wild Rice

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A little sweet and savory, this is not your ordinary chicken dinner. Coupled with wild rice, this meal is well-rounded and satisfying!

Rosemary Chicken and Wild Rice
Servings
4
Servings
4
Rosemary Chicken and Wild Rice
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. In a saucepan over medium-high heat, bring the water to a boil. Stir in the rice, reduce the heat, cover, and simmer gently for 40 to 45 minutes, or until the kernels puff open. Fluff the rice with a fork and simmer for 5 minutes. Drain any excess liquid from the pan and set aside.
  2. In a large skillet over medium-high heat, heat the oil. Season the chicken with salt, pepper, garlic, and rosemary. Cook for 6 to 8 minutes, turning the chicken once, or until the chicken is no longer pink and the juices run clear.
  3. Add the agave or honey, mustard, and reserved rice to the skillet and cook, stirring occasionally, for 2 to 3 minutes to coat the chicken and rice thoroughly.
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Lentil-Carrot Salad

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Lentils can often be overlooked, but there are many reasons to incorporate them into your meals. Lentils have the third highest level of protein of any legume or nut. There are a wide variety of lentils and they offer a great vegetarian option. Additionally, they can be served warm or cold. Try this lentil salad recipe and please share your ideas on how to incorporate lentils into future meals.

Lentil-Carrot Salad
Note: Can be served warm or cold. Tip for the workplace: Make lentils the night before. Refrigerate lentils overnight, and microwave at the office the next day. After microwaving lentils, serve over arugula and endive mixture.
Servings
4
Servings
4
Lentil-Carrot Salad
Note: Can be served warm or cold. Tip for the workplace: Make lentils the night before. Refrigerate lentils overnight, and microwave at the office the next day. After microwaving lentils, serve over arugula and endive mixture.
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. In a saucepan over medium-high heat, combine the lentils, water and bay leaves and bring to a boil. Reduce the heat to low and gently simmer for 25 to 30 minutes, or until the lentils are tender. Drain, remove and discard the bay leaves, and transfer the lentils to a bowl. Season to taste with salt and pepper and set aside.
  2. In a large skillet over medium heat, heat the oil. Cook the carrots, onion and garlic, stirring frequently, for 4 to 5 minutes, or until the onion is translucent.
  3. Add the carrot mixture to the reserved lentils and toss with the vinegar, oil, and parsley. Divide the arugula and endive among 4 plates and spoon the lentil salad on top of the greens. The lentil salad can be refrigerated for up to 3 days.
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Black Bean Tostadas with Salsa

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Another fantastic vegetarian option, this recipe hits the spot and will leave you full and satisfied. Make it with corn tortillas, and you’ve got yourself a healthy meal!

Black Bean Tostadas with Salsa
Servings
4
Servings
4
Black Bean Tostadas with Salsa
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. Preheat the oven to 350 degrees F.
  2. To make the salsa: In a small bowl, combine the tomatoes, avocado, onion, pepper (if desired), salt, and lime juice.
  3. To make the beans: In a blender or food processor, combine the beans, hot sauce, and water. Blend or process until smooth. Pour the bean mixture into a saucepan and heat over low heat. Arrange the tortillas on a baking sheet or place them directly on the oven rack and bake for 6 to 10 minutes, turning once, or until they become crispy and start to brown.
  4. Top each tortilla with some of the warmed black beans, salsa, and lettuce before serving.
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Vegetable Soup and Green Salad

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Don’t let it fool you – soup can make for a filling meal, especially when made with this assortment of vegetables. Coupling with the side salad makes this recipe complete.

Vegetable Soup
Note: This is a recipe from my sister, Michele - a very busy, single mom. Although homemade vegetable soup tastes delicious, it can demand a lot of preparation time. For convenience, this soup is made with pre-cut and bagged vegetables, canned tomatoes and boxed or canned vegetable broth, which you can purchase at your local grocery store. However, as an alternative, you can cut your own vegetables and make your own vegetable stock.
Servings
8
Servings
8
Vegetable Soup
Note: This is a recipe from my sister, Michele - a very busy, single mom. Although homemade vegetable soup tastes delicious, it can demand a lot of preparation time. For convenience, this soup is made with pre-cut and bagged vegetables, canned tomatoes and boxed or canned vegetable broth, which you can purchase at your local grocery store. However, as an alternative, you can cut your own vegetables and make your own vegetable stock.
Servings
8
Servings
8
Ingredients
Servings:
Instructions
  1. In a large saucepan over medium-high heat, combine the broth, leeks or onion, and green beans and bring to a boil. Simmer rapidly for 10 minutes. Add the carrots, tomatoes, and thyme and let the soup return to a boil. Reduce the heat and simmer for 30 minutes.
  2. Add the zucchini and cauliflower and simmer for 30 minutes, or until the vegetables are tender. Season to taste with pepper and serve hot.
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Green Salad
Note: the recipe below makes 1 serving. Please adjust the ingredients according to how many people you are serving.
Servings
1
Servings
1
Green Salad
Note: the recipe below makes 1 serving. Please adjust the ingredients according to how many people you are serving.
Servings
1
Servings
1
Ingredients
Servings:
Instructions
  1. Green Salad (serves 1): Combine mixed greens, tomatoes, and cucumbers, and divide onto 4 plates. Drizzle with dressing of your choice (see below for dressing options).
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White Balsamic Vinaigrette Dressing
Makes about 1 cup.
White Balsamic Vinaigrette Dressing
Makes about 1 cup.
Ingredients
Servings:
Instructions
  1. In a jar with a lid, mix together the vinegar, oil, and mustard. Add the salt and pepper, cover with the lid, and shake well before serving.
  2. Refrigerate any leftover dressing for 3 to 5 days. Shake well before serving.
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Italian Vinaigrette Dressing
Makes about 3/4 cup.
Italian Vinaigrette Dressing
Makes about 3/4 cup.
Ingredients
Servings:
Instructions
  1. In a jar with a lid, mix together the oil, vinegar, and lemon juice. Add the mustard, garlic, salt, and pepper. Cover with the lid and shake well before serving.
  2. Refrigerate any leftover dressing for 3 to 5 days. Shake well before serving.
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Walnut Vinaigrette Dressing
Makes 1/2 cup.
Walnut Vinaigrette Dressing
Makes 1/2 cup.
Ingredients
Servings:
Instructions
  1. In a blender or mini food processor, combine the oil, walnuts, vinegar, mustard, orange peel, garlic, salt, and pepper. Blend or process just until coarse.
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Citrus Vinaigrette Dressing
Makes about 1 cup.
Citrus Vinaigrette Dressing
Makes about 1 cup.
Ingredients
Servings:
Instructions
  1. In a jar with a lid, mix together the vinegar, lemon and orange juices, and oil. Add the mustard, salt, and pepper. Cover with the lid and shake well before serving.
  2. Refrigerate any leftover dressing for 3 to 5 days. Shake well before serving.
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Pineapple-Avocado Smoothie

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Pineapple and avocado? You may initially think this is an odd combination, but it is actually a perfect pairing (along with the banana).  Step out of your [strawberry-banana] comfort zone – you won’t regret it!

Pineapple-Avocado Smoothie
Servings
1
Servings
1
Pineapple-Avocado Smoothie
Servings
1
Servings
1
Ingredients
Servings:
Instructions
  1. In a blender, combine the avocado, banana, pineapple, water and ice cubes. Blend until smooth. Pour into a glass and enjoy.
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Crab Cakes and Green Beans

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It’s all about smart substitutions. Even a meal that is normally considered unhealthy can be made healthy with adjustments. These crab cakes are unbelievably tasty and “Healthy You” approved to boot!

Crab Cakes and Green Beans
Servings
4
Servings
4
Crab Cakes and Green Beans
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. Crab Cakes: In a medium bowl, combine the crab, egg whites, bell pepper, almond milk, mustard, parsley, crab-boil seasoning, and white pepper until mixed. Divide into 8 small cakes. In a shallow dish, put the oat flour. Lightly coat each crab cake on both sides with the oat flour. In a large skillet over medium heat, heat the oil and swirl to coat the pan. Cook the crab cakes for 8 to 12 minutes, turning once, or until golden. Serve with lemon wedges. Spray large non-stick skillet with olive oil spray. Cook crab cakes on medium heat until golden, turning once (approximately 4-6 minutes on each side).
  2. Green Beans: Clean and cut off ends of green beans. Place in stovetop steamer with boiling water. Steam approximately 4-5 minutes, or until tender. Sprinkle with salt.
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