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Eating Healthy on the Run Recipes

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Rice and Lentil Salad

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Another grab-and-go simple option that can easily be packed and carried as lunch. It’s also a great way to use up leftovers.

Makes 4 Servings of 1 cup each

Nutritional Information:

Amount Per Serving Calories: 250
Total Fat 8g
Cholesterol 0mg
Sodium 272mg
Total Carbohydrates 36g
Dietary Fiber 8g
Protein 8g

 

 

 

 

 

 

Rice and Lentil Salad

Instructions:

In a large bowl, whisk vinegar, oil, shallot, mustard, paprika, salt and pepper in a large bowl. Add the rice, lentils, carrot and chopped parsley; stir well to combine. This rice and lentil salad keeps for up to 3 days in refrigerator. Makes 4 servings of one cup each.

Ingredients:

Ingredients (Makes 4 servings)

2 cups cooked brown rice

11/3 cups cooked lentils

2 tablespoons extra-virgin olive oil

2 tablespoons sherry vinegar or red-wine vinegar

1 tablespoon finely chopped shallot

1 tablespoon Dijon mustard

1/2 teaspoon paprika, preferably smoked

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1 carrot, diced

2 tablespoons chopped fresh parsley

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Hawaiian Smoothie

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Makes 2 Servings of 1 cup (8oz) each

Nutritional Information:

Amount Per Serving Calories: 81
Total Fat 0g
Cholesterol 0mg
Sodium 5mg
Total Carbohydrates 21g
Dietary Fiber 2g
Protein 1g

 

 

 

 

 

 

Hawaiian Smoothie


A smoothie is so much better than a bag of chips or fries to fend off hunger pangs the healthy way. Besides, it’s ready in a jiffy, with hardly any effort in the kitchen.

Instructions:

Place ingredients in a blender in the order listed. Pulse three times to chop the fruit and then blend until smooth. Serve immediately. Grenadine, a red-colored syrup, is used to flavor and color drinks. Guava nectar is usually available in the juice section of any supermarket. Use the red-fleshed Hawaiian papaya for the best taste and color. Makes 2 servings of one cup each.

Ingredients:

Ingredients (Makes 4 servings)

1 cup fresh pineapple chopped

1/2 cup chopped papaya

1/4 cup guava nectar

1 tablespoon lime juice

1 teaspoon grenadine

1/2 cup ice

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Spiced Chickpeas

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Makes 4 Servings of 1/2 cup each

Nutritional Information:

Amount Per Serving Calories: 103
Total Fat 5g
Cholesterol 0mg
Sodium 303mg
Total Carbohydrates 14g
Dietary Fiber 5g
Protein 4g

 

 

 

 

 

 

Spiced Chickpeas


This is a super crunchy, low-fat snack of spiced chickpeas, for those ‘in-between’ food cravings. If you like crunch this is perfect snack. Make this on the weekend to have enough for the week. Toss 1/2 cup into a  ZipLoc bag and you are good to go. Eating well on the run!

Instructions:

Place rack in the upper third of oven and preheat to 450°F. Dry the chickpeas and toss in a bowl with oil, marjoram, cumin, allspice and salt. Spread chickpeas on a rimmed baking sheet. Bake the chickpeas, stirring a couple of times until browned and crunchy. This may take up to 40 minutes. Let the chickpeas cool on baking sheet for 15 minutes. Spiced chickpeas can be stored in a container at room temperature for two days. Makes 4 servings of half cup each.

Ingredients:

Ingredients (Makes 4 servings)

2 cups boiled chickpeas

1 tablespoon extra-virgin olive oil

2 teaspoons powdered cumin

1 teaspoon dried marjoram

1/4 teaspoon allspice

1/4 teaspoon salt

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Grilled Eggplant Parmesan Sandwich

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Makes 4 Servings

Nutritional Information:

Amount Per Serving Calories: 291
Total Fat 8g
Cholesterol 12 mg
Sodium 756 mg
Total Carbohydrates 48g
Dietary Fiber 9g
Protein 12g

 

 

 

 

 

 

Grilled Eggplant Parmesan Sandwich

Using grilled eggplant reduces the fat and calories present in this dish, making it a tasty and healthy option to top up your energy levels. It also helps you get a variety of veggies into each serving of this sandwich. We all need these clever ways to introduce more vegetables into each our daily meals. But this one has more! Can you just taste the crunch, the cheeses, the basil? We can go on and on about this one. Enjoy!

Instructions:

Preheat the grill to medium-high.

Place eggplant slices on a baking sheet and sprinkle with salt. Coat lightly with cooking spray on both sides. Combine Parmesan and mozzarella cheese in a small bowl. Brush both sides of the bread with oil.

Place spinach in a large microwave-safe bowl. Cover with plastic wrap and punch several holes in the wrap. Microwave spinach on High until wilted. Combine tomatoes and 2 tablespoons basil in a small microwave-safe bowl. Cover and microwave until bubbling, say about 2 minutes.

Place all the ingredients on the baking sheet with the eggplant and take it to the grill. Grill the eggplant slices until brown and soft on both sides. It takes 2 to 3 minutes per side. Grill the bread until toasted, about a minute for each side. Return the eggplant and bread to the baking sheet. Reduce the grill heat to medium.

Place an eggplant slice on top of each slice of bread. Put a layer of 1 tablespoon tomatoes, 1 tablespoon wilted spinach and 1 tablespoon cheese on each eggplant slice. Repeat with the remaining eggplant slices, tomato, spinach and cheese. Sprinkle each stack with some of the remaining basil. Place the baking sheet on the grill, close the lid and grill until the eggplant stack is hot and the cheese has melted, for about 5 to 7 minutes.

Ingredients:

Ingredients (Makes 4 servings)

1 large eggplant, about one and half pounds, cut into 12 quarter-inch-thick slices

Canola or olive oil cooking spray

1/4 teaspoon salt

3 tablespoons finely shredded Parmesan cheese

1/2 cup shredded part-skim mozzarella cheese

4 small pieces rustic Italian bread

2 teaspoons extra-virgin olive oil

5 ounces baby spinach

1 cup crushed tomatoes, preferably fire-roasted

3 tablespoons chopped fresh basil, divided

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Curried Chicken Pita Bread

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Nutritional Information:

Amount Per Serving Calories: 323
Total Fat 7g
Cholesterol 58 mg
Sodium 352 mg
Total Carbohydrates 41g
Dietary Fiber 6g
Protein 27g

 

 

 

 

 

 

 

Curried Chicken Pita Bread

This quick lunch of curried chicken salad in pita bread is an option that makes it easy to avoid a trip to the nearby deli, reducing your intake of junk food or empty calories. Pack up the salad separately if you intend carrying it for lunch.

Yummy! Remember those days when you could not wait to for lunch-time so that you could crack open that Super-hero lunch box? Those were the days! They can come back with this delish option.

Making It Easy to Eat Well on the Run!

Instructions:

Mix the yogurt, mayonnaise and the curry powder in a large bowl.

Add in chicken, pear, cranberries, celery and toasted almonds; toss well to combine.

Fill each of the pita halves with 1/2 cup chicken salad and 1/4 cup sprouts.

You can prepare the salad for up to two days in advance and store it in the refrigerator.

Ingredients:

Ingredients (Makes 4 servings)

6 tablespoons non-fat plain yogurt

1/4 cup low-fat mayonnaise

1 tablespoon curry powder

2 cups cubed chicken breast, cooked

1/2 cup dried cranberries

1 ripe, firm pear, diced

1 stalk celery, finely chopped

4 whole-wheat pita breads (4-5inch), cut into half

2 cups sprouts

1/4 cup sliced and toasted almonds