EAT YOURSELF WELL

Inspiration | Information | Recipes

Cucumber Bruschetta Bites

by Leave a Comment

Cucumber Bruschetta Bites - Eat Yourself Well

Cucumber Bruschetta Bites

Do you love the taste and crunch of bruschetta, but want to avoid bread? Give this simple recipe a try – you’ll be surprised!

Ingredients

3 large organic tomatoes
3 oz mozzarella cheese
2 tsp organic olive oil
6-8 organic basil leaves
Salt and pepper to taste
Two large organic cucumbers
1 tsp balsamic vinegar (optional)

Directions

Slice the tomatoes and mozzarella cheese into a tiny dice, and place into a bowl. Slice basil leaves into thin strips, and add to the bowl. Sprinkle with olive oil, salt and pepper and set aside.

Slice cucumbers in half lengthwise, and again across, to make 4 pieces. Use a spoon to remove the seeds (Do not discard! Add to smoothies, or plant to get MORE cucumbers!) to make a cucumber “boat,’ or slice across the cucumber to make discs.

Pile the tomato mixture into the cucumber boats or onto the discs, and serve!

Refreshing Summer Watermelon Margarita!

by Leave a Comment

Refreshing Summer Watermelon Margarita
From Eat Yourself Wellfeministjulie / Foter / Creative Commons Attribution-NonCommercial-NoDerivs 2.0 Generic (CC BY-NC-ND 2.0)

When it’s nothing but hot, hot, hot, these simple, refreshing summer drinks – with our without alcohol – are a great way to cool down!

Summer Watermelon Margarita

4 cups cubed seeded watermelon – freeze for frozen drinks!
Juice of two lemons, or 4 limes

Adults-only version:

3/4 cup good tequila
Shot of triple sec

Optional garnish ideas – pick one, or get creative: Lime wedges, watermelon wedges (rind on), mint, cayenne pepper, sugar on rim of glass.

Frozen Melon Directions: Add first two ingredients to the blender, with 1/4 cup of water and “adult” ingredients, if using. Blend, tamping down as needed, until smooth (do not over-blend, you want this thick and frosty). Serve immediately.

Non-Frozen Melon Directions: Add first two ingredients, plus “adult” ingredients, if using, to the blender and blend until smooth. Pour over ice to serve.

Spicy Black Bean Quinoa Burgers, over Crispy Salad

by Leave a Comment

Spicy Black Bean Quinoa BurgersLOVE this recipe for Spicy Black Bean Quinoa Burgers, and with this salad, it hits ALL the right tastes and textures: spicy, savory, salty, fresh, and even sweet, with the optional mango.

If you don’t have the exact ingredients below, feel free to sub with similar … chipotle can be replaced with a bit of Sriracha sauce … or even black beans with white beans. Play around – worst case, it falls apart but it still delicious!!!

Serves 2-4, depending on how hungry they are 🙂

RECIPE:

Patty Ingredients

  • ½ cup onion, fine diced
  • 1 clove garlic, minced
  • ¼ cup jalapeno or bell pepper, fine diced
  • 1 teaspoon cumin seed
  • ½ teaspoon olive oil
  • 1½ cups black beans, cooked and drained
  • 2 Tbsp tomato paste
  • 1 Tbsp minced chipotle chile in adobo sauce
  • ½ cup cooked quinoa << Click2Cart my favorite brand, at Walmart
  • 1/2 cup rolled oats, ground into crumbs
  • ½ teaspoon salt

    •  

    Optional items, for a different texture/taste/nutrition:

  • 1 egg (makes the patties hold together better, but you can skip for a vegan version)
  • ¼ cup chopped cilantro (add with quinoa)
  • ¼ cup grated cheese (add with quinoa)
  • 2 tablespoons minced almonds or pepitas (add with quinoa)
  • 1 cup fine chopped kale (packed cup, about 2-3 leaves) (add with quinoa)

    •  

    Salad ingredients

  • Cabbage, 1/4 medium head, finely sliced
  • Cashews, about 1/4 cup, raw, unsalted
  • Carrot (1 large), Grated
  • Cauliflower (1/4 medium head), medium dice
  • Green onions (3 average-sized) thinly sliced on a diagonal
  • Romaine lettuce (1 bunch), cut into strips
  • Optional: Mango, 1 medium, in a small dice
  • Optional: shredded organic sharp cheddar

    •  

    Dressing Ingredients

  • Juice of one – two limes (depending on juiciness of limes)
  • 3 tbsp olive oil
  • Pinch of cumin
  • Pinch of salt

    •  

    Directions

    Prep:
    Cook quinoa and let cool … or ideally, use leftovers :-).

    Heat olive oil over medium heat and add the onion, garlic, jalapeno and cumin, plus a pinch of salt. Saute about 5-6 minutes or until vegetables are soft. Place into a large bowl, and add 1 cup of the black beans (reserve 1/2 cup for texture, later) and tomato paste. Using a potato masher or large fork, mash all of the ingredients together.

    Stir in the remaining beans along with quinoa and ground oats until evenly distributed. Make 4-6 patties, packing them tightly with your hands, and let rest in the refrigerator for at least a few hours.

    To Cook/Assemble:
    Preferred: Bake on an oiled baking sheet at 400ºF for 20 minutes until heated. Flip halfway to brown evenly.

    Alternate: In a skillet over medium-high heat, fry in a bit of oil for about 5 minutes on each side until golden brown.

    While patties are cooking, mix the dressing ingredients well in a large bowl, taste and correct seasoning if necessary, then toss all salad ingredients with the dressing. Note: the flavor of this dish is complemented by the dressing, but doesn’t depend on it, so it needs very little dressing. If you’re concerned you need more, feel free to make it, but hold it to the side until you’ve tasted the patties/salad together – you may find you don’t need it at all.

    To Serve:
    Plate the salad in large bowls and top with the warm, golden brown patties.

    Colorful Roast Spring Squash – a great way to celebrate the colors of Spring!

    by Leave a Comment

    Colorful Roast Spring SquashThis one takes a little work to assemble (:-) you’ve been forewarned), but is a fun project with kids and is REALLY pretty on the table. I actually like the non-casserole version better when served piping hot, but plenty of people disagree with me (and the casserole is crazy delicious when served cold) so here you go with both versions!

    Ingredients
    4 medium carrots
    Spring zucchini and yellow squash – amount depends on size. I like the smaller spring versions, and buy about 20 of those, but if you have larger ones, the quantity is lower.
    4 fresh garlic cloves, finely chopped or pressed
    3/4 cup mushrooms, chopped, pick your favorite type
    1.5 tbsp fresh thyme (I love lemon thyme in this, if you have it)
    1 tbsp olive or coconut oil
    Salt and pepper to taste

    Additional for casserole version:
    4 eggs
    1/4 cup chopped parsley
    1/4 cup milk (any type, and optional)
    1/2 cup cheese (optional)

    Preheat oven to 350.

    Slice carrots into thick matchsticks or similar small pieces, about 2″ tall. Warm oil in oven-safe casserole dish (about pie-pan size) over medium heat. Add garlic, mushrooms, carrots, and 1 tbsp of the thyme. Cook slowly for about 10-15 minutes, stirring occasionally, until carrots are warmed throughout, then remove carrots and spread them out to cool, leaving the mushrooms and garlic in the pan.

    While the carrots are cooking and cooling, cut the zucchini into similar large matchstick pieces.

    Now, the fun begins. Spread the mushroom mixture across the pan, and begin arranging the matchsticks upright over them. Kids love helping with this, it’s a game. I find it easier to start in the middle and move outward. If you’re feeling creative, make a pattern, like a flower, with the colors. Go all the way to the edges so that the pieces stay upright while baking. If you’re not making the casserole version, sprinkle the remaining thyme over the vegetables, add salt and pepper, and pop into the oven for about 20 minutes, or until veggies are soft but not mushy (use a fork to gauge readiness).

    Casserole variation: before putting the veggies in the oven, whirl the eggs, plus the cheese and milk if you’re using them, in your blender on low, along with pinch of salt. Stir in the parsley, and pour evenly over the vegetables. Grind pepper over all. Bake until the eggs are set, and the vegetables are soft but not mushy – you can tell by using a fork. Let rest about 10 minutes before eating. This dish is also excellent served cold!

    Cabbage-Onion Saute with Marinated Cucumber Salad

    by Leave a Comment

    Cabbage-Onion Sauté with Marinated Cucumber SaladCabbage-Onion Sauté with Marinated Cucumber Salad

    Time: 20 minutes

     

     

    This super-simple, idea-to-table-in-20-minutes dinner is great for a night where you’re behind in your veggie 7-a-day, but want something full of flavor!  The bit of Dijon mustard in the cabbage brings out the natural cabbage and onion flavors, but feel free to sub in herbs or veggies you have on hand.  Turmeric is amazing, particularly with coconut oil … or dill, sliced fennel, or finely diced carrot for a sweeter taste.  Let me know if you find a great flavor profile you’d like to share!

    For the Cabbage-Onion Sauté:
    1/3 – 1/2 medium head organic green or Savoy cabbage, sliced (can be thin or thick, your choice)
    1 medium organic onions, sliced
    1 Tbsp. organic coconut oil, or butter
    Salt
    Pepper, freshly ground
    Optional: 1 tbsp grainy Dijon mustard

    For the salad:
    1 organic cucumber, thinly sliced
    4 tbsp rice wine vinegar (with no sugar), or white wine vinegar
    1 tbsp olive oil
    salt and freshly ground pepper to taste
    1/2 organic red pepper, sliced into strips
    1+ cups arugula

    Optional: 1/2 sliced avocado on the side

    Melt coconut oil or butter over medium-high heat and add the cabbage and onions. Cook, stirring frequently, for about 10-15 minutes or until soft (to your taste) and lightly browned. Stir in the dijon mustard and let melt into the vegetable mixture for at least a minute or so before plating.

    After adding the cabbage and onions to the pan, thinly slice the cucumber, sprinkle with the rice vinegar, then the oil, then the salt and pepper, then stir. Let rest until the Cabbage/Onion mixture is ready.

    To plate: serve the cabbage/onion mixture. Beside this, put the arugula, top with the red pepper, then place the cucumber slices over all (the oil and vinegar will fall over the arugula). Slice the avocado (yeah, it’s optional, but really? :-)) and place with the salad, or next to the cabbage. This will all come together on the plate delightfully.

    Bittersweet Winter Greens Salad

    by Leave a Comment

    Winter greens are delicious, with stronger flavors than most summer salad choices. That’s a good thing, so that they can stand up to the heavier winter flavors of root vegetables and so forth … but for small children and others that are more sensitive to strong, bitter flavors, you may want to balance the flavors with a slightly sweet dressing.

    This recipe uses a quick “cheat” that is probably already in your fridge.
    Bittersweet Winter Greens Salad

    Bittersweet Winter Greens Salad Recipe

    Go to your local farmer’s market or grocery for a large bag of winter greens: escarole, sorrel, swiss chard, arugula, etc. Just before preparing the salad, wash the greens and let them dry in a colander. 

     

    In a small mason jar, mix 1/4 c olive oil, 1/4 c red wine vinegar, 1 tbsp dijon mustard, and 1 tbsp jam – apple, berry, or other sweet flavor. Add a pinch of salt, a twist of pepper, and then put on the top and shake until well mixed. Pour over the greens (to taste), toss, and serve immediately.

    Optional add-ins: any nuts, feta cheese, purple onions, dried fruits (cranberries are delicious), oranges or mandarin bits, or avocado (of course). Also great served over leftover quinoa or other grains.

    101 Fresh, whole-food healthy snacks!

    by 4 Comments

    101 Fast/Healthy/Fabulous Snack Ideas

    For many busy people (including me), the most dangerous time for lapsing into a bad habit (junk food) is when hunger strikes at an inconvenient moment. And the most dangerous of all could be pseudo-healthy packaged foods (non-fat chemical pudding bars, “diet” desserts, etc.)

    Keep these healthy snacks on hand for when that happens, and you’ll be ready to power through even the busiest days!

     

    1. Spicy Black Beans add 1 tbsp salsa to 1/4 cup black beans; top with greek yogurt for a creamy kick

    2. Raw veggies and Hummus (with red/green pepper strips is easy and delicious)

    3. Jicama sticks sprinkle with lime juice and dip in chili powder – crunchy and delicious!

    4. Avocado cut in half, remove pit, sprinkle with lime, salt and olive oil and eat (I could live on this)

    5. Plain Yogurt or Kefir topped with nuts and/or fruit

    6. Use Cucumber slices as Crackers Spread them with hummus, super-thin cheese slices, or olive tapenade

    7. Apple dipped in Nut butter Almond, sunflower, peanut, etc.

    8. Fruit “pie” Take whatever fruits you have in the freezer and pop them into a microwave-safe container. Microwave until bubbling, add complementary spices (vanilla, cinnamon, etc.), sprinkle with some chopped nuts. Instant happy!

    9. Applesauce sprinkled with fresh cinnamon

    10. Banana, kale, and almond milk smoothie

    11. Almonds Raw, unsalted, organic

    12. Carrot-Mango Smoothie Two Carrots, 1 cup frozen mango, 2 tbsp lime juice, and about a cup of water. Blend until smooth and thank me later -)

    13. Homemade Frozen Pops blend real fruit (strawberries, mango, banana, watermelon – or a mix of whatever you have!) and freeze as-is, no need to add anything at all, particularly sugar!

    14. Coconut-Chia “Pudding” Few tbsp Chia in Coconut Water or Coconut Milk, wait 10 minutes, then eat or store in fridge

    15. Quick Quesadilla Whole wheat (or corn) tortillas with any leftover veggies inside (keep pickled jalapeños on hand for this) – throw in cheese, or not, and microwave until warm

    16. Hard Boiled Egg cut in half, add salt/pepper, and enjoy

    17. Sunflower Seeds

    18. Cottage Cheese add your favorite fruits and nuts

    19. Trail Mix – make your own! Mix dried fruit, sunflower seeds, chopped nuts, granola, whole-grain cereal, etc.

    20. Raisins

    21. Lemony Avocado With Endive Dippers ⅓ chopped avocado + 2 teaspoons fresh lemon juice and a pinch of salt. Scoop with endive leaves.

    22. Rice or Quinoa Cakes Spread with Nut Butter

    23. Asian pear slices

    24. Dried Fruits

    25. Mixed fruit salad Cut up whatever you have, and toss with one tablespoon fresh-squeezed orange juice.

    26.Air-popped non-GMO popcorn

    27. Inside-out mango Cut crosshatches into a (pitted) mango half, and sprinkle with lime juice and cayenne pepper. Turn inside out and eat! (yes, this is messy but worth it)

    28.Clementines

    29. Sweet Potato Fries one small sweet potato sliced in thin sticks, tossed with 1 teaspoon olive oil, and baked at 400° (or hotter if your oven allows) for 10 minutes

    30. Handful of olives

    31. Veggie wrap Wrap a lettuce leaf around an organic pickle spear, and any veggies you have on hand (peppers, carrots, etc.), add mustard or hummus if you like

    32. Blueberries

    33. Ants on a Log Spread sunflower seed butter on celery and top with raisins

    34. Steamed Veggies Delicious as-is, with a splash of olive oil, garlic, lemon, etc.

    35. Peanut Butter and Bananas On whole wheat bread

    36. Dr. Gupta’s Calming Creamy Turmeric Tea

    37. Rosemary Mash Hand-mash canned white beans with olive oil and chopped fresh rosemary. Serve over radicchio leaves for color/flavor contrast.

    38. Cherry Tomatoes Give them a quick broil with a dash of olive oil if you’re craving something warm

    39. Organic String Cheese

    40. Small Green Salad Add a spritz of lemon/olive oil dressing

    41. Bean salad Whatever canned beans you have, plus diced onion, any herbs on hand, and add a glug of olive oil and vinegar

    42. Kabobs veggies on a stick, lightly broiled in the oven

    43. Organic Carrots slice on the bias into “chips” for fun

    44. Grilled Pineapple Put on the grill or a skillet on medium heat for 2 minutes or until golden

    45. Baked Apples One smallish apple, cored, filled with 1 teaspoon cinnamon, and baked until tender

    46. Warm Pumpkin Seeds 2 tbsp pumpkin seeds baked at for 400° for 15 minutes or until brown. Sprinkle with a bit of salt.

    47. Strawberries, fresh; if frozen, microwave until hot and serve as a warm strawberry soup!

    48. Veggie Egg Salad Low-fat tortilla rolled around egg salad and shredded carrots

    49. Warm Tomatoes Cut plum tomatoes in half, broil with 2 tablespoons breadcrumbs and a sprinkle of parmesan cheese

    50. Bowl of bran flakes Add 1/2 cup milk (or substitute) and berries

    51. Guacamole with veggies (my personal favorite!)

    52. Trisquits (the original ones with just 3 ingredients) dipped in cottage cheese or hummus

    53. Cashews

    54. Sugar Snap Peas I love to put a bag of these out instead of popcorn on family movie night – they disappear!

    55. Half of a fresh peach with a scoop of cottage cheese in the middle

    56. 2-Ingredient Creamy Garlic Broccoli

    57. Strawberry Salad 1 cup raw spinach with ½ cup sliced strawberries, 1 tablespoon balsamic vinegar, and a dollop of dijon mustard

    58. Baked (or microwaved) potato topped with salsa

    59. Apricots

    60. Peanut Butter Yogurt Dip with fresh fruit

    61. Frozen Grapes Red and green, seedless

    62. Cheesy Roasted Asparagus drizzle asparagus spears with olive oil and grated parmesan cheese, bake for 10 minutes at 400°

    63. Banana Smoothie ½ cup sliced frozen banana (or add a little ice), ¼ cup plain yogurt, blended until smooth

    64. Fruit Chips Crispy dehydrated apples, pears, etc – YUM!)

    65. Tropical Juice Smoothie ¼ cup pineapple juice, orange juice, apple juice, and any frozen fruit you have on hand, blended

    66. No-Chop Gazpacho Combine tomato juice, cucumber, bell peppers and onion in a mini chopper/blender; pulse just until chunky. Add a splash of red wine vinegar.

    67. Frozen Banana Peel before freezing

    68. Oatmeal simple and delicious

    69. Sliced tomato with a sprinkle of feta and olive oil

    70. Kale Chips Tear kale leaves into large pieces and place on a baking sheet. Spritz with olive oil and bake at 375° until crisp. While still warm, sprinkle with salt.

    71. Stuffed Mushrooms Briefly microwave button mushroom caps until softened. Fill with leftover pesto or tomato sauce

    72. A couple of squares of dark chocolate 70% cacao or more

    73. Sun dried tomatoes (real ones – click here for the best explanation I’ve seen)

    74. Chickpea Poppers Completely dry canned chickpeas. Mix with a bit of extra-virgin olive oil, season with dried oregano and garlic salt and roast at 400° until crisp.

    75. Cocoa nibs over canned pears

    76. Pecans

    77. Frosty Melon Blend honeydew with plain yogurt, and ice if desired.

    78. Nutty Banana Blend Blend frozen banana with fresh peanuts and a splash of almond milk.

    79. Orange or Grapefruit slices

    80. Pistachios

    81. Stuffed Figs Split plump dried figs and stuff with toasted hazelnuts. (this is from Rachel Ray, and is DELICIOUS)

    82. Strawberry-Banana Smoothie Frozen strawberries and bananas blended with a little almond milk (or similar). Easy peasy and delicious.

    83. Edamame Easy to keep on hand in freezer

    84. Baby potatoes Microwave them for 3 to 5 minutes, sprinkle with pepper and sea salt

    85. Roast Cauliflower Sprinkle with olive oil, pop in oven and pull out when browned. Eat.

    86. Radish Slices slice thinly and enjoy all the crunch of a potato chip, with none of the nasty.

    87. Tortilla “Pizza”  Add thin tomato slices (remove seeds/liquid) and finely sliced/diced fresh veggies to a basic whole wheat tortilla.  Bake directly on the rack in a toaster oven for about 10 minutes at 350 – delicious even without cheese!

    88. Whole grain cracker smeared with goat cheese Add an apple slice or grape for extra deliciousness

    89. Watermelon + pistachios + lime juice

    90. Sliced Cantaloupe

    91. Ear of (non-GMO) corn wrap in damp paper towel, pop in microwave, add fresh ground salt and pepper

    92. Canned soup Lentil and black bean are particularly filling (look for organic varieties, stock up when on sale)

    93. Pecans

    94. Mixed veggies Easy to keep on hand in freezer, pop a cup or two in the microwave for a delicious quick snack/meal

    95. Black Bean Hummus Puree drained black beans with garlic clove, and a dash of lemon juice, tahini, and cumin

    96. Apple Quesadillas put thinly sliced apple and a tiny bit of grated cheddar on a whole wheat tortilla, quickly warm in a pan and serve

    97. Easy Tzatziki blend organic Greek yogurt with sliced cucumbers, garlic, olive oil and a squeeze of lemon. Let flavors combine then scoop up with raw veggies.

    98. Acai bowl blend unsweetened frozen acai pulp (available at many supermarkets) with just about any liquid (recommend almond milk or coconut water) and some greens of your choice. Put in bowl and top with diced fruit, nuts, etc.

    99. Cucumber salad Sliced cucumber, lemon juice, olive oil, salt and pepper

    100. Grated carrot salad Grate a carrot or two, add some bits of red onion and sprinkle with a mix of red wine vinegar and dijon mustard.

    101. A softly scrambled egg, with a little freshly ground salt & pepper … simple and delicious!

    Ridiculously Good/Easy/Healthy Granola Bits

    by Leave a Comment

    This is not a fussy recipe – feel free to experiment and learn what you love the most – it will ALL be good.  For example, I used freeze-dried pomegranates in the last batch and they added a great sweetness and an unexpected extra crunch.  If you have a favorite nut butter, you can add it instead of – or in addition to – the nuts. Think about seasonal flavors as well!

    This is also a great recipe to make with kids – they can use their (clean) hands to mix.

    Ridiculously Good/Easy/Healthy Granola Bits from EatYourselfWell.com

     Ridiculously Good/Easy/Healthy Granola Bits

    • About 4 cups grains; oat flakes, barley flakes, wheat flakes, rye flakes or similar 
    • 2 handfuls of seeds; for example, sunflower,  hemp, chia, pumpkin.
    • 2 cups nuts;  for example, almonds, walnuts, pecans, etc.
    • ½ cup coconut flakes, unsweetened
    • 1/2 cup coconut oil, melted
    • 1/3 -1/2 cup sweetener: maple syrup, honey, agave, or brown sugar
    • Optional: 1 cup dried or freeze-dried fruit; for example,  cranberries, apple, strawberries, banana, raisins, plums
    • Optional (but delicious!):  handful of cacao nibs
    • Optional: Spices of your choice: cinnamon, vanilla, etc.

    Preheat your oven to 300 degrees.

    Place the nuts, seeds, grains, coconut and dried fruits (if using) into the bowl of a food processor and pulse to break up and mix.  (Do not over-process, or you’ll wind up with nut butter!)  Move to a large bowl.  Mix the melted oil and sweetener (and spices, if using) in a smaller bowl, then add to the big bowl and toss really well with a big wooden spoon – or a couple of kid hands plus your own.  

    Form into spoonful-sized bits and place onto a large, parchment-lined baking sheet.   Tap them down to flatten slightly. Bake for about 40 minutes, but watch carefully for the last 10 minutes or so, and take out when they look lightly browned and feel firm.

    Store it in an airtight container for up to three weeks (at least, I think so … it never lasts that long for me). 

    From  Jennifer Silverberg at www.EatYourselfWell.com and facebook.com/eatyourselfwell  Please maintain link as you copy and share recipe with others!

    Recent Posts

    Popular Posts

    101 Fast/Healthy/Fabulous Snack Ideas