Stay healthy with these tasty breakfast, lunch and dinner ideas
If you can’t wake up every morning with pineapple and green smoothies waiting for you on your beachfront hotel room, bring the tropics home with these fun and healthy ideas.
1 cup dry steel-cut oats
1 cup dry golden quinoa
1/2 cup dry millet
3 tablespoons olive oil, divided
1-inch piece fresh ginger, peeled and cut into coins
2 large lemons, zest and juice
1/2 cup maple syrup
1 cup Greek yogurt (or soy yogurt, if you want to make this vegan)
1/4 teaspoon nutmeg
2 cups hazelnuts, roughly chopped and toasted
2 cups blueberries or mixed berries
Mix the oats, quinoa, and millet in a fine mesh strainer and rinse for about a minute under running water. Set aside.
Heat 1 tablespoon olive oil in a 3-quart saucepan over medium-high heat. Add the rinsed grains and cook for 2 to 3 minutes or until they begin smelling toasted. Pour in 4 1/2 cups water, then stir in 3/4 teaspoon salt, the ginger coins and the zest of 1 lemon.
Bring to boil, cover, turn down the heat, and simmer for 20 minutes. Turn off the heat and let sit for 5 minutes, then remove the lid and fluff with a fork. Remove the ginger. Spread hot grains on a large baking sheet, and let cool for at least half an hour.
Spoon the cooled grains into a large bowl. Stir in the zest of the second lemon.
In a medium bowl, whisk the remaining 2 tablespoons olive oil with the juice of both lemons until emulsified. Whisk in the maple syrup, yogurt and nutmeg. Pour this mixture into the grains and stir until well-coated. Stir in the toasted hazelnuts and blueberries. Taste and season with additional salt, if necessary.
Refrigerate overnight; the flavors of this dish really come together overnight in the fridge.
Mango Smoothie Bowl
Eat your smoothie from a bowl, and you get more sustenance and better digestion for your belly.
1½ cup frozen mango chunks
½ cup frozen pineapple chunks
1 cup coconut water
½ cup mango and pineapple chunks
½ cup blueberries
¼ cup coconut flakes
¼ cup chai spiced granola
Add the coconut water, then fruit into a high-powered blender. Blend on high for one minute, until thick and creamy consistency. Pour into a bowl and add your toppings.
Tuscany Avocado Toast
Dreaming of spending your days under the Tuscan sun? Create a breakfast that takes you there with this easy to make avocado toast recipe.
Heirloom tomatoes (sliced)
Simply toast, smear avocado or slice it atop toast, and add the remaining ingredients on top!
According to Ayurvedic philosophy, your biggest meal should be when the sun is highest in the sky. Think about it: your body is just waking up in the morning and probably doesn’t need a feast, so by lunch you should treat your body. And of course, by dinner it’s smart to eat lighter. Sample and enjoy the following recipes:
1 cup plain fat-free yogurt
1/2 cup grapes, halved, or 1/4 cup raisins
2 teaspoons curry powder
Dash of salt
1/4 cup walnuts (optional)
2 cups chopped leftover chicken
Mix yogurt with grapes or raisins, curry powder and a dash of salt. (If you have any walnuts, toss in 1/4 cup.) Chop the lettuce, and place into each of 4 bowls. Combine the chicken with the yogurt mixture, and spoon on top of the beds of lettuce. Serve immediately, or chill until ready to serve.
Asparagus Ribbons with Lemon and Goat Cheese
1 pound large asparagus spears, trimmed
1 1/2 cups cherry tomatoes, halved
2 tablespoons finely chopped fresh chives
2 tablespoons fresh lemon juice
2 teaspoons extra virgin olive oil
1/2 teaspoon freshly ground black pepper
1/2 teaspoon Dijon mustard
1/4 teaspoon sugar
1/4 teaspoon salt
1/2 cup (2 ounces) crumbled goat cheese
Hold each asparagus spear by the tip end. Shave asparagus into ribbons with a vegetable peeler to measure 3 cups. Reserve asparagus tips for another use. Combine asparagus and tomatoes in a medium bowl.
Combine chives and next 6 ingredients (through 1/4 teaspoon salt), stirring with a whisk. Drizzle over the asparagus mixture, tossing gently to coat. Top with goat cheese.
1/4 cup extra virgin olive oil
1 teaspoon lemon zest
2 tablespoons lemon juice
2 tablespoons chopped flat-leaf parsley
1 clove garlic, minced
1 teaspoon ground cumin
1/2 teaspoon kosher salt
1/4 teaspoon smoked paprika
3 cups (or 2 15-ounce cans) cooked and drained chickpeas
1 cup yogurt (preferably Greek-style)
2 tablespoons chopped mint
4 pita bread rounds (lightly toasted or warmed, if desired)
8 cups chard cut into 1/4-inch ribbons (can substitute spinach or lettuce)
3-4 tomatoes, sliced (or equivalent amount in smaller tomatoes)
1/2 red onion, thinly sliced
Parsley and mint leaves for garnish (optional)
In a large bowl, whisk together the olive oil, lemon zest, lemon juice, parsley, garlic, cumin, salt and paprika. Add the chickpeas and stir to combine. The longer the chickpeas marinate, the better they taste, so if you have time, cover and refrigerate for at least an hour and up to a couple of days.
In a separate bowl, combine the yogurt and mint. Again, this is better if it sits for awhile, so cover and refrigerate if not using immediately.
Cut pita breads in half. Line each half with chard or other greens, then fill with tomatoes, chickpeas and onions. Garnish with parsley and mint, if desired. Serve with minted yogurt spooned on top.
For dinner, impress family, friends or simply yourself with these healthy, light and delicious recipes.
4 ounces white, whole-wheat flour (about 3/4 cup)
1/2 cup plain yellow cornmeal
2 teaspoons baking powder
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 cup light sour cream
2 large eggs
2 tablespoons olive oil, divided
1 1/4 cups fresh corn kernels (about 2 ears)
2 tablespoons minced jalapeño
1/2 cup diced yellow squash
1/4 cup chopped green onions
1/4 cup chopped fresh basil
1 1/2 teaspoons white wine vinegar
1 medium tomato, chopped
Weigh or lightly spoon flour into a dry measuring cup. Combine flour, cornmeal, baking powder, 1/2 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
Combine sour cream, eggs and 1 tablespoon oil in a bowl, stirring until smooth. Add sour cream mixture, corn and jalapeño to flour mixture; stir only until combined.
Heat a large nonstick griddle over medium-high heat.
Divide corn mixture into 8 equal portions (about 1/3 cup each); shape into patties. Add patties to griddle; cook 6 minutes on each side. Combine squash, green onions, basil, vinegar, tomato, remaining 1 tablespoon oil, remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper in a bowl; toss. Place 2 corn cakes on each of 4 plates; top evenly with salsa.
Grilled Shrimp “Souvlaki”
1 pound large shrimp, peeled and deveined
6 tablespoons fresh lemon juice, divided
2 teaspoons olive oil, divided, plus additional for brushing grill
3 tablespoons chopped fresh dill, divided
1 tablespoon chopped fresh oregano
3/4 cup low-fat Greek yogurt, divided
2 garlic cloves, minced and divided
2 cucumbers (about 1 pound)
Black pepper, to taste
1 pint cherry tomatoes (about 1/2 pound)
1 small red onion, cut crosswise into 1/3-inch-thick rings
4 whole-grain flatbreads
8 small romaine leaves (optional)
Preheat grill. Rinse shrimp, and pat dry. Stir together 2 tablespoons lemon juice, 1 teaspoon oil, and 1 tablespoon each dill and oregano in a medium bowl. Add the shrimp, and toss to combine. Marinate, stirring occasionally, 10 minutes.
Stir together 1/4 cup yogurt, half of garlic, 2 tablespoons lemon juice and 1 tablespoon dill in a serving bowl. With a vegetable peeler, cut cucumbers into lengthwise ribbons, discarding the largely seeded core. Toss cucumber ribbons with yogurt mixture and pepper, to taste.
Combine the remaining 1/2 cup yogurt with remaining 2 tablespoons lemon juice, remaining 1 tablespoon dill and remaining garlic in a small serving bowl for raita sauce. Season with pepper, to taste.
Toss tomatoes and onion with remaining 1 teaspoon olive oil in a bowl. Grill shrimp with tomatoes and onion in a lightly oiled well-seasoned cast-iron skillet or grill pan, turning once, 5 minutes or until shrimp are bright pink and cooked through, tomatoes are softened, and onion is golden brown and tender. Transfer to a plate; cover and keep warm.
Grill flatbread until golden brown and slightly crisp. Transfer to 4 serving plates; top evenly with cucumber salad, shrimp, onions, tomatoes, and romaine, if desired. Serve with raita sauce.
2 tablespoons extra-virgin olive oil, plus more for brushing
1 1/2 pounds assorted wild mushrooms, such as oyster and stemmed shiitake,
thinly sliced (8 cups)
1 cup panko (Japanese bread crumbs)
1/2 cup freshly grated Parmigiano-Reggiano cheese (2 ounces)
1/2 cup chopped flat-leaf parsley
2 tablespoons chopped basil
2 tablespoons fresh lemon juice
1/4 teaspoon cayenne pepper
2 large eggs
2 large egg whites
Green Harissa and Asparagus Pesto, for serving
In a nonstick skillet, heat the 2 tablespoons of olive oil. Add the mushrooms, season with salt and cook over moderately high heat, stirring occasionally, until softened and lightly browned, 12 minutes. Transfer the mushrooms to a work surface and let cool slightly, then coarsely chop. Transfer the mushrooms to a large bowl. Add the panko, cheese, parsley, basil, lemon juice and cayenne and season with salt. Add the eggs and egg whites and knead the mixture to combine.
Line a baking sheet with parchment paper. Using lightly moistened hands, form the mushroom mixture into six 1-inch-thick patties and set them on the baking sheet. Refrigerate until firm, about 1 hour.
Preheat the oven to 350 degrees. Preheat a grill pan or a griddle, preferably nonstick, and brush with olive oil. Brush the kufteh with oil and grill over high heat, turning once, until browned, about 5 minutes. Return the kufteh to the baking sheet and bake for 10 minutes, until hot throughout. Serve the kufteh with Green Harissa and Asparagus Pesto.
A Special Section for Smoothies
You can pay a visit to the ice cream truck every now and then, but nothing – other than ice cream – beats the heat like a refreshing smoothie. Here are some of our favorites:
1 1/4 cup frozen raspberries
1 large ripe, sliced and frozen banana (~1 cup)
1/2 cup pomegranate juice
3/4 cup orange juice
Add all ingredients to a blender and blend until creamy and smooth, scraping down sides as needed.
Taste and adjust flavor as needed. Add more milk or fruit juice if too thick. Add more frozen banana if not sweet enough. Serve immediately. Freezes well – or make into popsicles.
1 cup baby spinach
1 cup cucumber chunks
½ avocado, halved, pitted and peeled
1 large kiwifruit, peeled and chopped
½ cup frozen kefir (we used Lifeway) or low-fat vanilla frozen yogurt
½ cup fresh orange or tangerine juice
¼ cup mint leaves
1 cup mango chunks
½ banana, chopped
1 teaspoon fresh lime juice
¼ teaspoon finely grated fresh ginger
1 ice cube
2 teaspoon honey
2 cups seedless watermelon chunks
Puree first 6 ingredients and pour into glasses. Top with pureed watermelon.
1 fresh Banana
1/2 cup frozen Mango
4oz Almond Milk
Blue Unicorn Swirl
1/2 cup greek yogurt
1 teaspoon of RAW Honey
1/2 tsp of Blue Majik
- Coconut Whip Cream
- Dash of Sprinkle of Blue Majik
- Dash or Sprinkle of Beet Powder
Combine greek yogurt, Blue Majik and honey into a bowl and whisk together until it turns blue. With your cup of choice in one hand, drizzle a blue swirl inside the cup with a spoon, squeeze bottle or plastic bag with the corner cup off.
Set the swirl cup aside, then blend your smoothie ingredients on medium to high until desired consistency.
Pour smoothie blend into the middle of the blue swirl cup, but be sure to leave a little room for your whip.
With whip and powders ready, top your smoothie with Coconut whip and sprinkle powder toppings to your liking.
Let the magical healthy unicorn taste begin!