Recipes

Good Morning Burrito

Typical breakfast options can get a little boring. Shake things up and add a little flavor to your morning grub with the Good Morning Burrito! Make things even more interesting by remixing our recipe with healthy choices of your own!

Ingredients:

  • black beans 1 15-ounce can
  • olive oil 1 Tablespoon
  • whole wheat tortillas 1 package (large)
  • red onion 1 small
  • tomato 1 large
  • chives 2 tablespoons
  • plain, low-fat yogurt 1 6-ounce container

Directions:

1) Cut onion, tomatoes and chives into small pieces. 2) Mix together beans and olive oil. Mash thoroughly with whisk. 3) Add onion, tomatoes and chives to bean mixture. Mix thoroughly. 4) Spread bean mixture on tortillas. 5) Fold tortilla over onto bean mixture cut into slices. Top
with yogurt and chives. 6) Serve with a glass of water. Enjoy!

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Heart Healthy Month: Whole Wheat Quesadillas

February is #AmericanHeartMonth and in honor of a heart-healthy lifestyle we are sharing this Whole Wheat Quesadilla recipe. Try it as a snack or for dinner!


Ingredients

  • mushrooms* 1 cup, sliced
  • green bell pepper * 1, diced
  • spinach* 1 cup, stems removed
  • garlic 1 clove, finely diced
  • black beans 1 15-ounce can,rinsed and drained
  • whole wheat tortillas 1 package
  • low-fat mozzarella ½ cup, cheese shredded
  • olive oil 1 Tablespoon

Directions:

Prepare the mushrooms, green bell pepper, spinach and garlic. 2) Set aside mushrooms, half green bell pepper and spinach. 2) Drain the beans and heat in a medium saucepan. 3) Add garlic and half of the green pepper to the beans, stirring occasionally until vegetables soften. 4) Remove from heat. 5) Let bean mixture cool slightly and mash into a paste. 6) Spread ¼ cup of the bean mixture on a tortilla, top with ¼ cup of the raw veggies, 2 tablespoons shredded cheese, and top it with another tortilla. 7) Heat a small amount of olive oil in a pan to prevent
sticking, heat the quesadilla to melt the cheese, turning once. Serve immediately with a glass of water and enjoy!

*Simple Substitutions: Have everyone in your family choose their favorite vegetable to add to the quesadilla!

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Confetti Salad

Happy Friday! Try this Broccoli and Cauliflower Confetti Salad from our CookShop team as a tasty side or have it as the main attraction for your next healthy meal!

Ingredients

  • cauliflower 1 head
  • broccoli 1 bunch
  • tomatoes 2
  • corn 1 15-ounce can
  • salt 1 teaspoon
  • honey ¼ cup
  • deli mustard ¼ cup
  • olive oil ¹⁄³ cup

Directions:
Cut cauliflower and tomatoes into small pieces and add to corn in large mixing bowl. Whisk salt, honey, mustard and olive oil in small mixing
bowl.  Pour dressing over salad in large mixing bowl. Toss to
combine.

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Chef Max’s Roasted Chicken & Apple Cranberry Chutney

Chef Max has prepared a festive dish that is perfect for your family and friends this holiday season!

Ingredients

Prep Time: 20 min | Cooking Time: 35 min. + chilling | Yields: 16 Servings

Ingredients

  • 1-1/4 cups sugar
  • 1/2 cup water
  • 1 package (12 ounces) fresh or frozen cranberries
  • 2 large tart apples, peeled and finely chopped
  • 1 medium onion, chopped
  • 1/3 bunch of Cilantro
  • 1/2 cup golden raisins
  • 1/2 cup packed brown sugar
  • 1/4 cup cider vinegar
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground allspice
  • 1/8 teaspoon pumpkin spice

1/8 teaspoon ground cloves

Directions: In a large saucepan over medium heat, bring sugar and water to a boil. Reduce heat; simmer, uncovered, for 3 minutes. Carefully stir in the cranberries, apples, onion, raisins, brown sugar, vinegar, cinnamon, salt, allspice and cloves. Return to a boil. Reduce heat; simmer, uncovered, for 20-25 minutes or until desired thickness, stirring occasionally. Serve warm or cold. Yields: 4 cups

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#ChangeOneThing Popcorn Trail Mix

 

By Cat and Abby

The #ChangeOneThing popcorn trail mix is a flavorful treat that combines healthy ingredients to form a delicious snack. Because of its protein packed nuts and organic dried fruits, this trail mix is a great source of nutrients that your body needs. Not only is this recipe easy to make, but it’s family friendly and you can make it in minutes. With the popcorn in the mix, this healthy recipe is also appealing to kids, helping them to eat healthy whole grains without realizing it. If you have allergies or don’t like something in this mix, you can easily substitute all ingredients.  This recipe is a delicious and nutritious easy snack for any time of day.

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Ingredients (serves 4-6):

  • 1 large bag pre-popped popcorn (4.4oz)
  • 1/4 teaspoon cinnamon
  • 1/4 cup sunflower seeds
  • 1/4 cup pumpkin seeds
  • 2/3 cup raw, unsalted almonds
  • 1/3 cup dried cranberries
  • 1/2 cup diced dried apricots

Instructions:

  1. Sprinkle popcorn with cinnamon, tossing to coat evenly.
  2. In a separate bowl, combine the sunflower seeds, pumpkin seeds, almonds, cranberries and apricots. Mix well.
  3. Toss the nut, seed and fruit mixture with the popcorn.
  4. Divide evenly among 4-6 snack sized bowls.
  5. Enjoy!
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Quick & Healthy Snacks

By Abby, Catriona, Annita & Alexxis
Although it is easy to make unhealthy snack choices, when you learn how to conveniently prepare healthy snacks, it will have a major effect on your lifestyle. Processed snacks may seem like the better choice, however they lead to a crash later in the day, often creating misconceptions through false advertisement. Quick and healthy snacks can include:

  • Celery and peanut butter
  • Fruit
  • Vegetable sticks
  • Homemade granola bars
  • Rice cakes
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INGREDIENTS:

  • 4 rice cakes, unsalted
  • 1 cup natural peanut butter
  • 1 pkg semi-sweet chocolate chips

OPTIONAL:

  • 2 ripe bananas, sliced

INSTRUCTIONS:

  1. Wash your hands! Use water and soap to wash for 20 seconds before handling food.
  2. Melt chocolate chips in the microwave gradually, stirring every 20 seconds.
  3. Break rice cakes into quarters.
  4. Spread each rice cake piece with a thin layer of peanut butter. Top with bananas, if desired.
  5. Drizzle chocolate on top of each rice cake piece and serve. Enjoy!
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Make Popcorn a Healthy Snack

By Shaquasia, Albert & Nicole

Are you trying to #ChangeOneThing? Here at EATWISE we practice what we preach so we wanted to give you some quick and easy tips to make small changes in what you eat, which will lead to better health.

Popcorn is a good example of changing an unhealthy snack into a healthy snack. A “regular size” movie theatre popcorn can have 1,200 calories and 60 grams of saturated fat! Try our microwave popcorn hack to healthy, whole grain popcorn quickly and easily. Just pour 2 tablespoons plain popcorn kernels into a paper lunch bag, fold over the top twice and microwave for about 2 minutes (or until popping slows to a few seconds between pops). This popcorn has only 30 calories per cup and is full of fiber!

If plain popcorn doesn’t appeal to you try adding (to add pour the seasonings into your paper bag and shake!)

  • A small amount of olive oil, grated Parmesan cheese and black pepper
  • Hot sauce and a dash of coarse sea salt
  • Nutritional yeast, a vegan source of vitamin B-12, for cheesy flavor
  • Chop herbs like rosemary and thyme super small and sprinkle over popcorn

Invite your friends over for movie night and serve them your healthy, homemade popcorn. It will taste so good they won’t even know they are making a healthy change!

Have a #ChangeOneThing tip for us? Tweet it and include #ChangeOneThing or #EATWISETEENS!

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A Healthy After School Snack

What would Valentine’s Day be without a sweet treat or two? This year, indulge guilt-free with a delicious—and nutritious—cookie recipe!

Chocolate Chip Avocado Cookies

Avocado Cookies

Ingredients:

  • 1 cup peeled, mashed avocado flesh (about 1 avocado)
  • 1/3 cup vegetable oil
  • 3/4 cup packed light brown sugar
  • 1/4 cup honey
  • 1 egg
  • 1 tsp vanilla
  • 1 cup whole wheat flour
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 2 cups rolled oats
  • 6 oz chocolate chips

Optional:

  • 1/2 cup walnuts, chopped
  • 1/2 cup shredded coconut

Instructions:

  1. Heat oven to 375º F
  2. Beat sugar, honey and oil until light and fluffy
  3. Gently beat in avocado until blended
  4. Add egg and vanilla extract; mix thoroughly
  5. Sift flour, baking soda and salt into sugar mixture; mix well
  6. Stir in oats and coconut, then fold in chocolate chips and walnuts (if using).
  7. Drop tablespoon-sized balls onto a baking sheet; bake for 10-15 minutes, or until lightly golden and crispy.
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A Healthy Valentine’s Day Treat

What would Valentine’s Day be without a sweet treat or two? This year, indulge guilt-free with a delicious—and nutritious—cookie recipe!

Chocolate Chip Avocado Cookies

Avocado Cookies

Ingredients:

  • 1 cup peeled, mashed avocado flesh (about 1 avocado)
  • 1/3 cup vegetable oil
  • 3/4 cup packed light brown sugar
  • 1/4 cup honey
  • 1 egg
  • 1 tsp vanilla
  • 1 cup whole wheat flour
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 2 cups rolled oats
  • 6 oz chocolate chips

Optional:

  • 1/2 cup walnuts, chopped
  • 1/2 cup shredded coconut

Instructions:

  1. Heat oven to 375º F
  2. Beat sugar, honey and oil until light and fluffy
  3. Gently beat in avocado until blended
  4. Add egg and vanilla extract; mix thoroughly
  5. Sift flour, baking soda and salt into sugar mixture; mix well
  6. Stir in oats and coconut, then fold in chocolate chips and walnuts (if using).
  7. Drop tablespoon-sized balls onto a baking sheet; bake for 10-15 minutes, or until lightly golden and crispy.
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FRUGURT

This delicious, healthy dessert can be eaten as a snack anytime! This cool treat will give you both fruit and dairy in one simple snack!
 

    • 1 cup plain low-fat yogurt
    • 1 cup fresh or frozen fruit of choice
    • 4 small paper cups
    • Aluminum foil
    • 4 popsicle sticks

 

Directions:
Mash the low-fat yogurt, fruit and honey together to desired consistency
and pour into cups until ¾ full. Cover the cups with the foil. Make slits in
the foil and insert popsicle sticks. Put into freezer for about 5 hours or until
frozen solid. When ready, peel off paper cup and enjoy!

 

 

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