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Mushrooms are full of nutritional benefits and can make a great stand-in for meat in vegetarian dishes because of their complex, savory flavor and firm texture. Additionally, mushrooms are the only plant source of vitamin D, a nutrient many of us are deficient in, and are also one of the only types of widely available products that contain significant amounts of selenium, which, according to WebMD, helps prevent cell damage. Many varieties are also thought to have immune-boosting and anti-cancer properties.
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Finally, a "healthy" way to eat pizza.
YIELDS:20
PREP TIME:0 HOURS 5 MINS
COOK TIME:0 HOURS 20 MINS
TOTAL TIME:0 HOURS 25 MINS
INGREDIENTS
20 Mushroom caps
1 jar marinara sauce
shredded mozzarella
1 package mini pepperoni
shredded basil
DIRECTION
Preheat oven to 350 degrees F. In a large oven-proof skillet, fill each mushroom cap with marinara and sprinkle generously with mozzarella.
Top each with mini pepperoni and bake until cheese is melty and pepperoni is crispy about 15 to 20 minutes. Top with shredded basil.
Barley
Barley is a grain full of fiber, so it's more slowly digested by the body than more refined grains. It's also thought to help lower blood pressure and keep blood sugar levels stable.
Potato, Leek, and Barley Soup
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(source image: pinterest.com)
Barley gives this savory soup a hearty chowder feel.
YIELDS:4
PREP TIME:0 HOURS 10 MINS
TOTAL TIME:0 HOURS 35 MINS
INGREDIENTS
2 tbsp. butter
3 large leeks, cleaned and chopped
kosher salt
Black pepper
32 oz. low-sodium chicken broth
2 lb. russet potatoes, peeled and chopped
1/4 c. barley
1 bay leaf
1/4 c. fresh parsley, chopped, plus more for serving
Crusty bread, for serving
DIRECTIONS
In a large dutch oven or pot, heat butter over medium-low heat. Add leeks and season with salt and pepper. Cook, covered, stirring occasionally, leeks are softened, 10 minutes.
Add broth, potatoes, barley, and bay leaf and bring to a boil. Simmer until potatoes are tender, 15 to 20 minutes. Remove bay leaf and season with salt and pepper. Using an immersion blender or food processor, blend until almost smooth.
Garnish with parsley and serve with crusty bread.
Whole-grain pasta contains far more fiber and nutrients (like iron and protein) than the traditional semolina type. Make sure you look for packages labeled "whole-grain" rather than "multigrain" — multigrain pasta might be made of grains and flours other than semolina, but that doesn't mean they're necessarily in their whole (and healthiest) form.
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Greek out on comfort food.
YIELDS:6 - 8 SERVINGS
PREP TIME:0 HOURS 15 MINS
COOK TIME:0 HOURS 40 MINS
TOTAL TIME:0 HOURS 55 MINS
INGREDIENTS
12 oz. No Yolks® Whole Grain Noodles
2 tbsp. Extra virgin olive oil
2 boneless, skinless chicken breasts
kosher salt
Freshly ground black pepper
2 tbsp. unsalted butter
2 cloves garlic, minced
2 tbsp. flour
3/4 c. whole or 2% milk
2/3 c. Parmesan cheese, grated
1/2 c. Greek yogurt
1 tbsp. parsley, chopped
DIRECTIONS
Cook No Yolks Whole Grain Noodles according to package directions. Drain.
In a large skillet over medium heat, heat olive oil, then add chicken. Cook 8 minutes per side, or until no longer pink. Season with salt and pepper. Remove from skillet and let cool, then chop into bite-size pieces.
Wipe out skillet. Return skillet to medium-low heat and melt butter. Add garlic and cook until fragrant, 2 minutes. Sprinkle over flour and cook 2 minutes more, stirring constantly.
Whisk in milk and let simmer, then add Parmesan cheese and whisk until smooth. Turn off heat and whisk in Greek yogurt.
Add noodles and chicken and toss to combine. Season again with salt and pepper. Garnish with parsley.
Walnuts are an excellent source of omega-3 fatty acids, which help lower bad cholesterol (LDL) and raise the good cholesterol (HDL) in your body — if you choose not to eat animal food products that provide these essential fats, like fish, walnuts are an excellent alternative. Walnuts also contain antioxidants — which can help protect against free radical damage — as well as protein and fiber.
Lidey's Maple Walnut Baked Oatmeal
Say goodbye to that bowl of gluey, cardboard-tasting mush.
(source image: pinterest.com) YIELDS:6
TOTAL TIME:0 HOURS 50 MINS
INGREDIENTS
3 tbsp. melted unsalted butter, slightly cooled, plus extra for the baking dish
3/4 c. walnut halves, coarsely chopped
1 1/2 c. rolled oats, such as Quaker
3/4 c. oat bran
2 tsp. cinnamon
1/8 tsp. nutmeg
1 tsp. baking powder
1/2 tsp. kosher salt
2 1/2 c. low-fat milk (I used 1%)
1 large egg
1 tsp. vanilla extract
1/3 c. maple syrup
3/4 c. Candied Maple Walnuts (see below)
Vanilla Greek yogurt and fruit, for serving
CANDIED MAPLE WALNUTS
3/4 c. walnut halves
1/4 c. maple syrup
pinch of kosher salt
DIRECTIONS
Preheat oven to 350 degrees F. Lightly brushes 2-qt. a casserole dish with melted butter.
In small sauté pan over medium-low heat, cook walnuts until lightly toasted, about 3 to 5 minutes. (Watch so they don’t burn!)Set
aside to cool.
In a large bowl, combine oats, oat bran, cinnamon, nutmeg, baking powder, salt, and walnuts. In a separate bowl, combine milk, egg, butter, vanilla and maple syrup. Whisk until the egg is incorporated.
Pour wet ingredients into dry, add toasted walnuts and stir until combined. Pour mixture into prepared dish and top with candied
walnut halves.
Bake for 35 minutes, until oatmeal springs back lightly when gently pressed. Serve warm with fresh fruit and dollop of vanilla yogurt.
For candied maple walnuts: Cook walnut halves in small sauté pan over medium-low heat for 3 minutes, until warmed through.
Add maple syrup and salt and continue to cook until syrup has evaporated about 3 more minutes. Remove from heat and cool.
Preheat oven to 350 degrees F. Lightly brushes 2-qt. a casserole dish with melted butter.
In small sauté pan over medium-low heat, cook walnuts until lightly toasted, about 3 to 5 minutes. (Watch so they don’t burn!)Set
aside to cool.
In a large bowl, combine oats, oat bran, cinnamon, nutmeg, baking powder, salt, and walnuts. In a separate bowl, combine milk, egg, butter, vanilla and maple syrup. Whisk until the egg is incorporated.
Pour wet ingredients into dry, add toasted walnuts and stir until combined. Pour mixture into prepared dish and top with candied
walnut halves.
Bake for 35 minutes, until oatmeal springs back lightly when gently pressed. Serve warm with fresh fruit and dollop of vanilla yogurt.
For candied maple walnuts: Cook walnut halves in small sauté pan over medium-low heat for 3 minutes, until warmed through.
Add maple syrup and salt and continue to cook until syrup has evaporated about 3 more minutes. Remove from heat and cool.
(source image: pinterest.com)
Nut butter is an excellent source of healthy, unsaturated fats. They're relatively easy to make at home in a food processor so you can guarantee you get the freshest, tastiest nut butters possible without any unwanted preservatives or other additives.
Peanut Butter Apple Nachos
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Drizzle apple nachos with warm peanut butter and top with granola and dried fruit for a dreamy healthy snack.
YIELDS:
2
PREP TIME:0 HOURS 5 MINS
TOTAL TIME:0 HOURS 5 MINS
INGREDIENTS
2 Granny Smith apples, cored and cut into wedges
1/4 c. all-natural peanut butter, warmed
2 tbsp. granola
1 tbsp. dried cranberries
DIRECTIONS
On a serving plate, drizzle apples with peanut butter and top with granola and cranberries. Serve
DIRECTIONS
On a serving plate, drizzle apples with peanut butter and top with granola and cranberries. Serve
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