‘Healthy’ Articles at Sweetnicks

Recipe: One Pan Quinoa Bake

September 28, 2017 · Narrative

Are you on the fence about quinoa? This recipe for a One Pan Quinoa Bake just might change your mind. It worked for my kids.

I probably discovered, and fell in love with, quinoa (pronounced KEEN-wah) some seven or eight years ago. I kind of use it the same way I use cous cous … as an add-in to a stir fry, casserole, salad, or something else along those lines that needs an ingredient to bulk it up a bit. Quinoa doesn’t have a ton of flavor on its own, but it soaks up the flavors of whatever it’s added to really nicely.

My kids, on the other hand, are not exactly fans, so I usually don’t mention it’s in a dish. It’s not like I’m trying to hide it or sneak it in … I just don’t call attention to it, and everyone is happy.

Because, to be honest, quinoa is one of those quiet super foods that is really good for you, so I want my family to be eating it more often, so if I have to add it into a delicious casserole bake with cheese … well, so be it. You can check out some of quinoa’s health benefits right here, but in a nut shell, it’s a grain that is high in protein, has been eaten for thousands of years (starting in South America), has been studied by NASA as a “suitable crop to be grown in outer space,” and 2013 was designated as the “International Year of Quinoa.” I mean, how do you ignore that type of pedigree?

A few months back, the folks at Pereg reached out and offered to send me samples of their quinoa line, so of course I said yes. Their product line has several different flavors, and are all super quick to prepare, and low-maintenance, and I used the roasted garlic version for this dish.

I am a huge fan of one pan meals because between a reasonably busy life and my cooking workshops, the less dishes I have to deal with, the better. I found this recipe from Veggie Balance, and it was on the table in under thirty minutes. Hello weeknight savior! I’m not gonna lie, my kids totally picked out the sweet potatoes and left them on the side of their plate but … hey! They ate quinoa! Small victories! And really with Mexican flavors and melted cheese, I knew it was going to be a winner from the start.

Hungry for more quinoa dishes?
This Asian Quinoa Salad makes for a healthy, delicious lunch.
These granola bars are a unique way to use quinoa and kept me snacking happily for a good week.
And if you’re sad to see summer go, you can hang on just a wee bit longer with this recipe.

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Recipe: Mediterranean Mix

September 15, 2016 · Narrative

A super healthy Mediterranean-inspired dish that is bursting with color and flavor.

Earlier in the summer, I partnered with the folks at Bush’s Beans for my kids’ cooking camp. The Bush’s Beans’ team was excited for an opportunity for me to introduce their Hummus Made Easy product line to all my campers, and I also developed several recipes using their canned bean products, which made for a very tasty summer.

And now that my teenager has become (mostly) vegetarian, we are eating all.the.beans all.the.time.

Which makes this Mediterranean Mix a perfect dish to throw together when you want something tasty and healthy …

What I love most about this recipe, beyond how colorful it is, is how flexible it is. You can easily swap out the quinoa for couscous, add more zucchini and less tomatoes, more onions or less, or maybe some bits of carrots for crunch or even sliced mushrooms. Once you get the basic guidelines of the recipe and the dressing down, get creative and add or subtract your favorite add-ins.

This Mediterranean Mix keeps beautifully in the refrigerator for several days, and is perfect as a side dish or a light lunch all by itself. The kids in cooking camp had never had quinoa, and a few of them had never had chickpeas, but they all enthusiastically approved of this recipe. And, aside from the cooking of the quinoa, they assembled this dish from start to finish all by themselves. I gave them the recipe, pointed to the ingredients, and away they went. The easiest way to give kids confidence in the kitchen is to let them have at it. They worked on following directions, double-checking ingredients, and figuring out measurements … and kids are always more inclined to eat something that they have had a hand in making. Bonus points when they make the whole recipe by themselves.

Dig in.

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Recipe: Baked Zucchini Fries

August 8, 2016 · Narrative

Baked Zucchini Fries are a super simple, nearly guilt-free snack or appetizer recipe that will keep you coming back for more.

I’ve gotta be honest.

When it comes to zucchini, I can take it or leave it.

I have no problem eating it, but I’m just not going to be craving it anytime soon.

And I speak from years of experience.

So, like cauliflower, it means that I tend to keep my eyes out for ways to get creative with it, in the interest of eating more of it.

So here we are.

At 14, Nick is a full-fledged teenager, and with that comes the appetite. Although he, more often times than not, chooses healthier fare on his own, he does love mozzarella sticks, so I was aiming to make something that might taste like mozzarella sticks … without all that fried guilt.

I wouldn’t go so far as to say you’ll think you’re eating mozzarella sticks when you take a bite of these zucchini fries, but they just might be the next best thing.

Slice your zucchini up into fry-like pieces, dip them in an egg wash bath, and then a bread crumb coating and bake them up. Serve them with a side of marinara sauce for the runner up to the more traditional mozzarella sticks.

No joke, these were actually my dinner last night.

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Recipe: Southwestern Salad

July 16, 2016 · Narrative, Salads

A delicious, healthy salad that is filling and you can have on the table in thirty minutes. Let’s go!

When we were making plans to meet up with our family down the shore last weekend, I offered to make Saturday night dinner. Mostly because I feel like it’s my small way of contributing to our weekend, and I had just seen a recipe for a Southwestern Chopped Salad that would make excellent use of the leftover grilled corn I had in my refrigerator.

Two birds, one stone.

I found the original recipe from the Damn Delicious blog, but made a few tiny changes along the way. The biggest change was probably to use grilled corn instead of canned corn. Because when you’re in the thick of peak corn season, why wouldn’t you?

If you *have* grilled corn already, you can make quick work of this salad easily. It’s just a question of cutting the corn off the cobs. I set up my daughter, Madeline, and my niece, Sophie, and gave them that job. They could chatter about their day and be a huge help to me.

And the bonus?

My oldest, Nick, did all the other work, from washing and chopping all the ingredients to make the homemade dressing.

Teamwork at its finest.

Filling salads like this are such a great thing to have in your repertoire when it comes to the hot, hot, hot months of the summer. Who wants to heat up their kitchen or spend hours toiling away over a hot stove?

With all the ingredients, and a creamy dressing that uses Greek yogurt as its base, this is a nice summer meal that you can feel good about serving … and eating!

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Recipe: Asian Inspired Baby Bok Choy and Portobello Mushrooms

June 9, 2016 · Narrative

A very quick-to-make side dish that is bursting with antioxidants and flavor. Let’s talk about bok choy…

The first time I had bok choy was, surprisingly, only two years ago, when I received a menu plan from a personal trainer. I don’t know why it took me so long to try it, because I love most leafy green vegetables, but now I’m making up for lost time.

I originally created this recipe for a new recipe development client, but she won’t be using it, so now I can share it here.

One of the best things about bok choy is that it cooks up super fast.

Like, blink and it’s done.

And who doesn’t need THAT type of ingredient or recipe in their dinner repertoire?

Even better that bok choy is a superfood.

Bok choy is part of the Asian greens family (which means you can get it super cheap at your local Asian grocery store) and the Brassica family, which also includes broccoli and brussels sprouts. Choy in Chinese refers to all leafy vegetables and the word bok means white, so bok choy is literally translated to “white leafy vegetable.” Originally from China, it is now grown for the US market mostly in California.

Bok choy is very low in calories and carbs, and it quickly takes on the flavors of whatever you’re cooking it with. Kind of like the principles of cooking with tofu, except it tastes NOTHING like tofu. It has high amounts of Vitamins A, C, K, and B, and antioxidants. If you want to learn more on bok choy, this page is a good resource.

I won’t lie. What you see pictured in the bowl above was exactly what I ate for dinner. That and nothing else. But this would go nicely alongside some grilled chicken or seat, or even with a runny egg on top of it.

However you serve it, make it. It’s too delicious to miss.

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Recipe: Chocolate Banana Protein Shake

January 19, 2016 · Drinks (N/A), Narrative

A delicious Chocolate Banana Protein Shake is just what you need when you’re hungry, on the run, and want something yummy to fill you up. Yes, yes, and YES.

I am a big fan of the barter system, so when a friend recently asked for delicious smoothie recipes in exchange for her hemming a pair of curtains for me, I was all about it.

And this is the first recipe I put aside for her.

Because despite the fact that it’s Winter and 20 degrees, we are still making smoothies and protein shakes.

For me, I make them as a grab-and-go breakfast or the occasional tide-me-over-till-dinner drink.

The kids love them as an afternoon snack and, given how healthy they are, I’m a-ok with that.

Once you have the basic premise down, smoothies are so easy to swap in your favorite fruits or mix-ins to make your crowd (or you!) happy.

In just five minutes, you can be slurping away on this guilt-free drink that will quiet any stomach rumblings. This recent version was a favorite because it pretty much tastes like a chocolate peanut butter milk shake.

Without the side of extra calories or sugar.

The recipe as written makes a thicker protein shake, one that is perfect for fatter straws. If you want it thinner, just add a bit more water.

Hungry for smoothie or protein shake recipes?
Blueberry Peach Smoothies (and oh! dem babies!)
You can’t go wrong with a Nutella smoothie, and this is one of our favorites
Pineapple Orange Sunshine Smoothies (sunshine in a glass!)
And lastly, I started a smoothie-themed Pinterest board to gather the recipes all in one place.

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Recipe: Trail Mix Energy Balls

December 14, 2015 · Snacks

Healthy and delicious little energy balls are just the thing when that afternoon slump hits … or any other time of the day.

When it comes to making good food choices, I think no matter what plan, lifestyle, or diet anyone follows, I think we can all agree on one thing.

If you don’t have crap in your house, you won’t eat it.

It really is that simple.

Rarely do I have a craving so intense that I will actually LEAVE my house, GET in my car, and GO GET IT.

So that means that if you keep healthy (or relatively healthy) items in your house, chances are that’s what you’ll eat.

If you have Oreos in your cupboard, you’re more prone to eat them.

#life

Which means I make a conscious effort, for the most part, to make sure I stock the healthy stuff.

That’s not to say that Oreos aren’t in our pantry.

They are.

But a) they don’t tempt me and b) it’s all about balance, baby.

So here we are … Trail Mix Energy Balls.

Takes less than 15 minutes to make them, and it will take the edge off when you’re a little bit hungry but don’t need a meal. Or to cover you during that afternoon slump when you’re CRAVING ALL THE THINGS. Or if you need a little sweet finish to end your evening. This is that. I’ve included the recipe below, but know this … it is forgiving. Swap out the agave and use honey. Use chia seeds instead of flax. Or go crazy and USE BOTH. Allergic to peanut butter? Almond butter or sunbutter is a-ok too. Carob chips would be a great substitute for the chocolate chips. Just understand the basics of the recipe and the measurements, and GO TO TOWN.

Hungry for more?
These Chocolate Peanut Butter Protein Balls are similar, but different, and equally delicious in their own right.

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Fueling a Healthy Life {and a Giveaway!}

November 2, 2015 · Narrative

So, for the last post in my three-part series with the folks at Milk Life, we’re going to talk about how to fuel a healthy life.

Seems pretty apropos after a weekend Halloween binge, right?

I think my guidelines on how we try to fuel a healthy life in our own home come down to four things:

1 – Be active. Whether it’s sports (soccer, track, dance, and cheer these days) or pursuing other interests (Girl Scouts for Madeline, and a Leaders group for Nick), being active is an integral part of our day to day life. In tandem with their own organized activities, we also do a lot of active things as a family – regular hikes and walks together are a part of our weekly routine. Because it stands to reason, that, hopefully, the more active you are, the healthier you are. And that goes hand in hand with item 2.

2 – Be still. As much as it’s important to be active, it’s perhaps equally important to have downtime. Whether it’s a family movie night, an afternoon where we have purposely said no to anything and everything, or adhering to an earlier bedtime, rest fuels your body just as much as activity and healthy eats do.

3 – All things in moderation. And for this point, I’m referring to food. Chocolate is a part of our life, pure and simple. But it’s a small part. The day starts with oatmeal, yogurt, smoothies, banana chocolate chip muffins, or egg white omelets (depending on time or lack thereof), and it’s punctuated by healthy snacks, and a well-balanced dinner. Which means the occasional piece of chocolate or dessert is a-ok. A fact that even the nutrition class that I’m currently taking backs up.

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Recipe: “Healthy” Onion Dip

June 24, 2015 · Narrative

Healthy Onion Dip? Is there such a thing? Yes, and here’s as close as you’re going to get.

For all my clean eating and Whole 30 ways, there are a few trashy things I can’t get away from no matter how hard I try. Dip made with Lipton onion soup mix is one of them. I think it’s because it just reminds me of my childhood. A mainstay whenever there was a party. Onion dip and Ruffles.

Yessssss.

(and Spinach Cheese Squares and Cheese Delights)

And while I would love to indulge full-force into a straight-up sour cream and onion soup mix version, I really try not to.

But eating in a healthy manner doesn’t always have to be about giving up things that you love. Or things that are bad for you.

Sometimes it’s just about finding a healthier way to indulge.

And this is that.

“Healthy” Onion Dip.

Healthy in quotes, because, let’s get real. We’re still using a package of onion soup mix.

But that’s ok.

I swapped out the sour cream for Greek yogurt.

Added a bit of mayo (try this homemade version, if you haven’t already).

The onion soup mix.

Mix and enjoy.

Greek yogurt, of course, has a bit of a tang to it. If that bothers you, you can always start by using half Greek yogurt, and half sour cream (use Breakstone’s 1/3 less fat), and work your way towards going whole hog.

Just skip the chips.

But I bet you knew that already.

Hungry for more healthy dips?
This version of Hot Artichoke Dip is a healthier version that you will love (we do!).
So simple and so good, when you want to indulge, this Hot Bacon & Cheese Dip is the way to go.

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