HEALTHY RECIPE: Coconut Creamed Corn, 11/26/2014

November 26, 2014

Coconut Creamed Corn


Coconut milk (the kind in the can—not the kind you drink), can bring fresh and exciting new flavor to old recipes! When using coconut milk, it is best to opt for the lighter variety, as standard coconut milk is fairly high in fat (even if it’s a better fat). This recipe takes corn to a whole new, exotic level with light coconut milk, lime juice, and peppers.


Click here to find out how to put it all together!

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US NEWS: Sneaky Ways to Get More Veggies Every Day, 11/12/2014

November 12, 2014

US News: Sneaky Ways to Get More Veggies Every Day

Do you eat enough vegetables every day? Most Americans are not consuming enough veggies, so they aren’t getting as many vitamins and nutrients into their bodies. There are plenty of ways to sneak in more vegetables into your lifestyle. Try some of these tips:

In the Morning…
Fold veggies into eggs by chopping and sautéing some onions, green peppers and mushrooms (or whatever you like), then adding eggs and making it a scramble.

For Lunch…
Add puree to anything with …

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US NEWS: What Science Says about the Veggies You’re Avoiding, 11/5/2014

November 05, 2014

US News: What Science Says about the Veggies You’re Avoiding

The Benefits to Eating Potatoes

Potatoes offer a lot of health benefits that many people aren’t aware of. They come in dozens of varieties, and though all have vitamins, minerals, and fiber, each has a unique nutritional profile.

Red and purple potatoes: These colorful spuds are antioxidant-rich and have been found to help lower blood pressure. They’re great in healthy potato salads or mashed.

Russet potatoes: These classic potatoes are filled with potassium, which is important for healthy cell function, and …

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HEALTHY RECIPE: Veggie “Fried” Rice, 10/29/2014

October 29, 2014

HEALTHY RECIPE: Veggie “Fried” Rice

Why not skip the Chinese take-out and make your own veggie “fried” rice at home? Making fried rice minus the fried part makes this dish have less fat, less sodium, and increases the nutrients you get from the vegetables. The recipe calls for zucchini and tomatoes but as usual, feel free to try whichever vegetables you have on hand! And if you’re looking to increase your fiber, try using brown rice instead of white rice.


Click here for the recipe.

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HEALTHY RECIPE: Chocolate Cookie Breakfast Cereal, 10/22/2014

October 22, 2014

HEALTHY RECIPE: Chocolate Cookie Breakfast Cereal

Many of the breakfast cereals targeted to kids are little more than glorified desserts, full of sugar and exaggerated nutritional content. Now your kids (or you!) can have the benefits of a tasty, sweet cereal breakfast without all of the bad stuff.

This easy-to-make recipe calls for gluten free Corn Flour and Oat Flour—but if you don’t have celiac disease, feel free to use whatever corn flour and oat flour that’s in your budget. It also uses Stevia as a sugar …

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HEALTHY RECIPE: Skinny Garlic Parmesan Fries, 10/15/2014

October 15, 2014

HEALTHY RECIPE: Skinny Garlic Parmesan Fries

A staple of fast food places, burger joints, and even classy restaurants, fries come in all shapes, sizes, and seasonings. Whether curly, French cut, steak fries, and crinkly, there is something deliciously satisfying about these deep fried potatoes. Unfortunately, the deep frying also makes them incredibly unhealthy.

With this recipe, you get to have your fries and eat them too! These fries are baked in the oven instead of fried—and they are guaranteed to be just as delicious. Add some garlic …

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HEALTHY RECIPE: Mexican Style Sweet Potatoes, 10/8/2014

October 08, 2014

Mexican Style Sweet Potatoes

Sweet potato season is upon us! This delicious root vegetable is a staple in many fall recipes—from sweet potato pies to sweet potato fries—and works well for both savory dishes and desserts. This recipe for Mexican Style Sweet Potatoes takes you outside of the traditional recipe box to turn a sweet potato into a whole meal. Beans, onions, and peppers add a little “meat” to this dish, which you can then spice up as you please. (If you like it spicy, feel …

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HEALTHY RECIPE: Coconut Creamed Corn Recipe, 09/10/2014

September 10, 2014

Coconut Creamed Corn

Coconut milk (the kind in the can—not the kind you drink), can bring fresh and exciting new flavor to old recipes! When using coconut milk, it is best to opt for the lighter variety, as standard coconut milk is fairly high in fat (even if it’s a better fat). This recipe takes corn to a whole new, exotic level with light coconut milk, lime juice, and peppers.

Click here to find out how to put it all together!

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TIME: 6 Veggies You Only Think You Don’t Like, 09/06/2014

September 06, 2014

TIME: 6 Veggies You Only Think You Don’t Like

Many people whose parents forced them to eat vegetables they didn’t like still hold onto those dislikes as adults.  Boiled, soggy Brussels sprouts and beets and broccoli- Yuck!  But your taste buds change throughout your lifetime, and there are many more ways to cook these healthy veggies than just boiling or steaming them.  Try some of these ideas with your family, and see if they change your mind!

Brussels Sprouts

Why eat them?  These baby cabbages have just 38 …

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HEALTHY RECIPE: Ginger Coconut Chicken, 8/30/2014

August 30, 2014

Ginger Coconut Chicken

Put away that deep fryer! Here’s another ridiculously delicious chicken dish that you can cook in your oven. Inspired by dishes of India, this recipe calls for coconut milk (get the light variety!), coriander seeds (available in the spice section of most grocery stores), split peas, and fresh ginger (use ground ginger in a pinch!). Serve it with some brown rice and a side salad for a complete, balanced, and finger-licking-good meal.

Click here for the full recipe.

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HEALTHY RECIPE: Pumpkin Pie Oatmeal, 8/27/2014

August 27, 2014

Pumpkin Pie Oatmeal

You don’t have to wait for fall to enjoy this warm, comforting breakfast. This simple, easy dish basically calls for oatmeal, pumpkin puree, milk (or a milk substitute), and some spices! There are also a few additions that can be added to up the flavor and texture, such as maple syrup and crumbled graham crackers. (Go easy on the add-ons or this deliciously healthy meal will lose the “healthy” part.)

Click here to read the full, mouth-watering recipe.

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HEALTHY RECIPE: Whole-Wheat Toaster Pastries, 08/23/2014

August 23, 2014

Whole-Wheat Toaster Pastries

Ok, ok. Everyone loves Pop-Tarts. We get that. But they are full of so much sugar that it’s like eating dessert for breakfast. Luckily, there’s an alternative! This recipe for whole-wheat toaster pastries comes with so many added benefits: more fiber, fewer refined sugars, more vitamins, and of course, that sense of accomplishment for making it yourself. Whip out the whole-wheat flour and all-fruit spread for a breakfast you can feed your kids guilt-free.

Click here for the full recipe.

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HEALTHY RECIPE: BBQ Baked Beans and Sausage, 08/20/2014

August 20, 2014

BBQ Baked Beans and Sausage

Sweet baked beans are a staple at barbeques and most Southern households make a variation of pork-n-beans to get fill their family’s bellies. This variation of pork-n-beans is a great entrée that everyone will love. The use of chicken sausage gives it a leaner—but equally delicious—taste. Adding collard greens brings in nutrients that every body of every age needs. There’s also an important tip in this recipe you shouldn’t ignore: try to choose a BBQ sauce without any high fructose corn …

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HEALTHY RECIPE: Portobello “Philly Cheese Steak” Sandwich Recipe, 08/16/2014

August 16, 2014

Portobello “Philly Cheese Steak” Sandwich Recipe

The authentic Philly Cheese Steak Sandwich calls for beef, Cheez Whiz, and a crusty roll. I’m going to go out a limb and say that this sandwich is not only better tasting, but it’s better for you!

This heart-healthy Philly Cheese Steak-inspired sandwich is vegetarian, replacing the beef with Portobello mushrooms. The recipe calls for reduced-fat provolone for the cheese and suggests you use whole wheat hamburger buns for the roll.

We recommend pairing the sandwich with some oven roasted potatoes or …

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HEALTHY RECIPE: Diabetics Can Enjoy Smoothies, Too!, 08/13/2014

August 13, 2014

Diabetics Can Enjoy Smoothies, Too!

Smoothies are one of the most popular ways for those who are new to healthy eating to incorporate fresh fruit into their diets. They make quick, delicious breakfasts and vitamin-packed desserts. However, for those of us who are diabetic, we may have hesitated to give them a try due to a concern about sugar levels. It’s true that if one isn’t careful, a smoothie can become just as sugar-laden as a milkshake, but this article from provides tips for diabetics …

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HEALTHY RECIPE: Lighter Smoky New Potato Salad, 08/09/2014

August 09, 2014

Lighter Smoky New Potato Salad

Ok, I know your grandmother’s potato salad recipe is the best, but you should still give this one a try! It calls for small red new potatoes (these baby potatoes can often be bought quite cheaply) and light or reduced-calorie mayonnaise. If you’re feeling creative, you can find flavored reduced-calorie and reduced-fat mayonnaise spreads to use instead. You’ll also want some olive oil, paprika, and garlic on hand, in addition to a few other simple ingredients. You won’t even be able …

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HEALTHY RECIPE: Crockpot Minestrone Soup, 08/06/2014

August 06, 2014

Crockpot Minestrone Soup

Minestrone soup is such a great dish because it uses a hodgepodge of ingredients that you might already have in your cabinet. This recipe can be adjusted and modified to suit your personal tastes and what you have on hand; it has even been modified to be made on the stove OR in a crockpot! This broth-based soup calls for veggies, pasta, beans, some spices, and a little bit of olive oil. Don’t forget plenty of fresh herbs too! Not everyone has a …

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HEALTHY RECIPE: Fried Fish, 08/02/2014

August 02, 2014

Healthy Fried Fish

Yup! Just as you can with chicken, you can bake fish and still get that delicious fried fish taste! It’s all about creating a crunchy breading—this recipe calls for using corn flakes or homemade bread crumbs. Eggs and flour will make it stick; seasoning will make it mouthwatering. Get cooking to get all the benefits of fried fish without the high levels of saturated fat or cholesterol!

Click here to get the full recipe.

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HEALTHY RECIPE: Strawberry Shortcakes, 07/30/2014

July 30, 2014

Strawberry Shortcakes

One of the best warm weather desserts (that isn’t frozen) has to be strawberry shortcake. It’s refreshing, sweet, and rich. The Food Network has taken a traditional strawberry shortcake recipe and lightened it up a bit. The original recipe was a whopping 832 Calories. This version is only 215 Calories – and just as tasty. Some original ingredients are swapped out for healthier alternatives, such as low fat Greek yogurt for heavy whipped cream. They also added fun items like lemon zest and orange …

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HEALTHY RECIPE: Healthier Lasagna for National Lasagna Day, 07/29/2014

July 29, 2014

Healthier Lasagna for National Lasagna Day

July 29 is National Lasagna Day and who doesn’t love lasagna? The classic Italian dish has made its way into the hearts and stomachs of many with its cheesy, pasta goodness. There are a number of ways to mix things up in the traditional dish to make it taster and healthier. This recipe from the Mayo clinic takes the basic recipe and uses extra-lean ground beef and low fat cheese. Some other options you can try are:

Adding vegetables such as …

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Brilliant Banana Bread: Healthy Cooking for Kids!

July 25, 2014

Brilliant Banana Bread

How long will it take? About 90 minutes (an hour and a half)
What ingredients will I need? 

2 eggs
1¾ c. whole-wheat flour
2 tsp. baking powder
¼ tsp. baking soda
½ tsp. salt
1/3 c. vegetable oil
2/3 c. sugar
1 c. mashed bananas (about 3 bananas)


What supplies will I need?

oven (you’ll need help from your adult assistant)
measuring cups and spoons
small bowl
medium-size bowl
large bowl
bread pan coated with nonstick cooking spray


What to do:

Preheat the oven to 350°F
Beat eggs well in a small bowl.
In a medium-size bowl, sift together the flour, baking …

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HEALTHY RECIPE: Vegan Blueberry Banana Muffins, 7/23/2014

July 23, 2014

Vegan Blueberry Banana Muffins

The problem with muffins is that often times they are packed full of sugar and fat; Eating one for breakfast is just as bad as eating cake for breakfast. It doesn’t have to be so! These blueberry banana muffins are delicious, moist, sweet, AND healthy.

Some of the ingredients you will need include:

Whole wheat flour – If this is not a staple in your pantry, it should be! It can be used as a higher-fiber and vitamin-rich substitute for white flour in many …

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HEALTHY RECIPE: Smoothies for Breakfast, 7/19/2014

July 19, 2014

Smoothies for Breakfast

Smoothies can be an excellent option for a quick, healthy breakfast. The key is to use healthy ingredients such as fresh or frozen fruits, skim milk, and sugar-free nut butters which can be packed with protein to keep you satisfied all morning long. If prepping the ingredients every morning takes too much time, you can prepare the ingredients ahead of time! Spend a few minutes on a Sunday night to cut up your fruits and put them in baggies. Momables walks you through …

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HEALTHY RECIPE: Honey Crusted Chicken, 7/16/2014

July 16, 2014

Honey Crusted Chicken

Fried chicken may be irreplaceable but there are a number of ways to bake chicken and still get that irresistible flavor. This recipe for honey crusted chicken calls for saltine crackers to create that satisfying crust. Of course the use of honey means this recipe is packed full of deliciousness. Even picky kids may prefer this to chicken nuggets! It can be eaten plain or dipped in barbeque sauce. Try it with some mashed potatoes and broccoli for a well-rounded meal.

Click here to …

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HEALTHY RECIPE: Wacky Chocolate Cake, 7/12/2014

July 12, 2014

Wacky Chocolate Cake

Who doesn’t love chocolate cake? This recipe from the Mayo Clinic Kids’ Cookbook delivers a chocolaty dessert that both your taste buds and your diet will love. It contains all of the ingredients that make cake delicious, and as a bonus—is fun to make! This is the perfect opportunity to have your kids help you out in the kitchen for a fun family activity.

They recommend eating it with some bananas, yogurt, or powdered sugar. You might also try mixing it up a bit …

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KAISER PERMANENTE: Delicious and Nutritious: Tips for a Healthier Summer, 7/9/2014

July 09, 2014

Delicious and Nutritious: Easy and Affordable Tips for a Healthier Summer

Did you know that children are more at risk of sudden weight gain during the summer than any other season?  That’s just one reason why it’s so important to keep your home junk food-free and full of healthy snacks and meal staples this summer.  You might ask, “But how can I make it through summer without enjoying my favorite treats?”  We know that ice cream runs, barbecues, vacations and the annoyance of trying …

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HEALTHY RECIPE: Cheddar Cornmeal Biscuits with Chives, 7/9/2014

July 09, 2014

Cheddar Cornmeal Biscuits with Chives

Those of you with Southern roots might be used to eating your cornbread unsweetened. Nothing says a good Southern meal like a cornbread soaked with the juices from some greens or spinach. This recipe for cornmeal biscuits takes your cornbread to a whole new level! These biscuits would make a great side dish at a cook-out in the summer and would be just at home with some vegetable soup when fall comes around. The recipe calls for both flour and cornmeal …

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HEALTHY RECIPE: Grilled Herb Burgers, 7/2/2014

July 02, 2014

Grilled Herb Burgers

If you’re not ready to make the switch from an old-fashioned hamburger to a turkey burger, then this recipe is for you. You can still enjoy a burger while you eat a healthy, balanced diet. These burgers use both turkey and beef, in addition to a slew of other spices and ingredients (like Parmesan cheese!) to make a lower calorie and lower fat version of America’s favorite meal. Fire up the grill and try them out!

Click here for the full recipe.

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HEALTHY RECIPE: Jamaican barbecued pork tenderloin, 6/24/2014

June 24, 2014

Jamaican barbecued pork tenderloin

If you can’t make it to the Caribbean this summer, bring the Caribbean to your family with this delicious Jamaican-style recipe for pork tenderloin. When you trim the excess fat, pork tenderloin is as lean as chicken breast. Add the right spices, a little honey, and a few other ingredients—then fire up the grill! Everyone will be begging for more of this tasty, healthy dish!

Click here for the full recipe.

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HEALTHY RECIPE: Egg and Cheese Bake, 6/21/2014

June 21, 2014

Egg and Cheese Bake

Did your mother or grandmother have one of these egg separators in her kitchen? If you don’t have one of your own, you should take a couple of dollars to the store and invest in one!

This egg and cheese bake is a healthy option if you have to feed a lot of mouths for breakfast—but it calls for a few egg whites in addition to whole eggs. You’ll also need some skim milk and reduced fat cheese. The rest is almost up …

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HEALTHY RECIPE: 29 Healthier Donut Recipes, 6/6/2014

June 06, 2014

29 Healthier Donut Recipes

Today is National Doughnut Day and it can be nearly impossible to resist the lure of one of those sweet, doughy treats—especially when they’re free! If you do have a hankering for a doughnut, why not put your culinary skills to use by creating your own healthier doughnut?

These are 29 recipes for easy-to-make, delicious, healthier doughnuts. They are seriously so easy that your kids can help you to make them (and to eat them). Some of the recipes include:

Chocolate-Frosted Bite-Sized …

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HEALTHY RECIPE: A Valentine’s Day Treat that Won’t Break Your Diet!, 2/13

February 13, 2014

Are you looking for a sinless way to indulge in chocolate this Valentine’s Day? This Amazing Flour-less Brownie recipe may be low in fat (less than 150 calories and 5g fat per serving) and gluten-free but that doesn’t mean the taste is compromised.  Try them yourself this Valentine’s Day and share this heart-healthy chocolaty treat with your loved ones!


Photo credit

Read full recipe here.

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