Tag Archives: protein

Healthy Bean Recipes

Healthy Bean Recipes

Lighten up meals this summer by sneaking in more healthy plant protein with this week’s healthy bean recipes.

Dinner will be ready in 30 minutes with this Creamy Polenta with Mushrooms and Beans.

Creamy Vegan Polenta with Mushrooms and Beans

 

Skip the meat in today’s Taco Tuesday with Pinto Bean Fajita Tacos with Cilantro Chile Lime Marinade.

Pinto Bean Fajita Tacos with Cilantro Chile Lime Marinade – Vegan Fajitas

 

Add some protein to your sweet tooth treat with White Bean Blondies.

White Bean Blondies

 

This plant-based Sweet Potato Black Bean Burger is perfect for summer nights.

Sweet Potato Black Bean Burger

 

Whip up Chocolate Black Bean Blender Muffins the whole family will love.

Chocolate Black Bean Blender Muffins {High Protein}

 

Meatless Black Bean Loaf with Creamy Avocado Verde Sauce is a great alternative to traditional meatloaf.

The Most Delicious Meatless Black Bean Loaf with Creamy Avocado Verde Sauce (vegan, gluten free)

 

Make this beautiful Butternut Squash and Black Bean Enchilada Skillet for a tasty dinner together.

Butternut Squash and Black Bean Enchilada Skillet

Healthy Seafood Recipes

Healthy Seafood Recipes

Seafood is a wonderful light protein to break up your nights of chicken. These healthy seafood recipes are perfect for light summer meals.

First up is a lightened take on a restaurant favorite, Parmesan Baked Popcorn Shrimp.

Parmesan Baked Popcorn Shrimp
Image and Recipe via Rasamalaysia

 

This Blackened Fish Burger with spicy mayo is the right way to take a break from fast food.

blackened fish burger + sriracha mayo

 

Meal prep is easy and delicious with Caribbean Jerk Shrimp with Cauliflower Rice.

Caribbean Jerk Shrimp with Cauliflower Rice

 

Teriyaki Salmon is the perfect way to introduce someone to the healthy seafood.

Teriyaki Salmon
Image and Recipe via North South Blonde

 

Whip up for a light and tasty 20-Minute Lemon, Garlic, and Herb Baked Cod.

20-Minute Lemon, Garlic, and Herb Baked Cod
Image and Recipe via Baker By Nature

 

15-Minute Garlic Shrimp Zoodles are much healthier for you than the typical shrimp scampi out.

15-Minute Garlic Shrimp Zoodles
Image and Recipe via Salt and Lavender

 

Break out the grill this spring with Easy Grilled Mahi with Avocado and Corn Salsa.

Easy Grilled Mahi with Avocado and Corn Salsa
Image and Recipe via Laughing Spatula

Quinoa Month

Healthy Quinoa Month Recipes

It’s Quinoa Month, so it’s the perfect time to make the most of the protein-packed grain with these healthy quinoa recipes.

Whip up this 5-Minute Savory Breakfast Quinoa for a hearty, filling breakfast.

5-minute Savory Breakfast Quinoa

 

Skip takeout tonight with these tasty Chicken Quinoa Burrito Bowls.

Chicken Quinoa Burrito Bowls
Image and Recipe via Gimme Some Oven

 

Sweet Potato Quinoa Bites are a perfect snack on-the-go, especially for your little ones.

Healthy Sweet Potato Quinoa Bites

 

Bake a batch of Skinny Pumpkin Quinoa Muffins and skip the expensive coffee-shop pastry.

Skinny Pumpkin Quinoa Muffins

 

This warm Chicken Quinoa Soup is a great pick-me-up for sick or rainy days.

Chicken Quinoa Soup

 

Skip the candy bars at the store and treat yourself with Quinoa Chocolate Crunch Bars.

Quinoa Chocolate Crunch Bars
Image and Recipe via Rachl Mansfield

 

Add some protein to your pizza night with this Ultimate Quinoa Pizza Crust.

Recipe Remake: The Ultimate Quinoa Pizza Crust

Eggs for National Egg Month

National Egg Month Recipes

May is National Egg Month, so we’re helping you whip them into easy meals for your family.

First up is a delicious Turkey and Egg Breakfast Casserole, perfect for brunch.

Turkey & Egg Breakfast Casserole

 

These Mexican Stuffed Sweet Potatoes with Eggs make an easy and tasty meal.

Mexican Stuffed Sweet Potatoes With Eggs

 

Spinach and Mushroom Egg White Frittata is a light take on the classic.

 

Quinoa Fried “Rice” is a protein-filled version of your takeout favorite.

Quinoa Fried “Rice”

 

Make simple Eggs Baked in Portobello Mushrooms for an easy breakfast.

Eggs Baked in Portobello Mushrooms

 

Skip the pastry with this lighter Crustless Spinach, Onion, and Feta Quiche.

Crustless Spinach, Onion and Feta Quiche

 

Whip up this Sweet Potato Hash with Feta and Poached Eggs for any meal.

Sweet Potato Hash with Feta and Poached Eggs
Image and Recipe via The Nest

National Soy Foods Month

National Soy Foods Month 2017

It’s National Soy Foods Month, and even if you aren’t a vegetarian or don’t have food allergies, soy can be a great source of protein in your diet.

Make the long-time staple (especially for those with dairy allergies), Homemade Soy Milk.

Homemade Soy Milk
Image and Recipe via Light Orange Bean

 

This Sheet Pan Honey-Sesame Tofu and Green Beans is hearty, tasty, and easy.

Sheet Pan Honey-Sesame Tofu and Green Beans
Image and Recipe via The Kitchn

 

Skip the meat in one dish on your grill with Vegan Sweet Potato Tofu Burgers.

Appetizing Vegan Sweet Potato Tofu Burger {Gluten-Free}

 

This Vanilla Soy Ice Cream is perfect for warm days when you’re avoiding dairy.

Vanilla Soy Ice Cream
Image and Recipe via Food

 

Your perfect summer side dish awaits with High-Protein Edamame Mango Salad.

High-Protein Edamame Mango Salad

High-Protein Edamame Mango Salad

 

No one will know this Ultimate Chocolate Fudge Pie uses tofu to get its silky texture.

The Ultimate Chocolate Fudge Pie

 

Eat with your eyes and skip the fish or pork with this beautiful Sesame-Crusted Tofu.

Sesame Crusted Tofu

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Deciding on a Balanced Diet

Eating a Balanced Diet

Focusing on a balanced diet is one of the best ways to make healthy eating a part of your life.

Dietary Guidelines for Americans

The USDA sets Dietary Guidelines for Americans regularly to help guide balanced diet choices. While these guidelines can seem complicated, there are key takeaways from them you should know.

The Importance of Healthy Eating

Healthy eating helps prevent and slow the onset of diseases, like obesity, diabetes, high blood pressure, and heart disease.

Include in a Balanced Diet

A healthy and balanced diet, which for most people is around 2,000 calories a day, includes a variety of:

  • Vegetables, including a variety of dark green, red, and orange veggies, legumes, which include beans and peas, and starchy veggies, like corn and potatoes.
  • Fruits, especially whole fruits, like apples and oranges, which are the perfect serving  size.
  • Grains, at least half of which are whole grain.
  • Fat-free or low-fat dairy (like milk, yogurt, and cheese) or appropriate substitutes.
  • A variety of foods high in protein, like lean meats, poultry, eggs, seafood, beans,  soy-based products (like tofu), nuts and seeds.
  • Oils (like canola, olive, peanut, and soybean) or naturally occurring oils in nuts, seeds, olives, and avocados.

Limit in a Balanced Diet

  • Added sugars should make up less than 10% of your daily calories, which can be hidden in processed and prepared foods, like soda, cereal, cookies, and more.
  • Limit saturated and trans fats, which should make up less than 10% of your daily calories. Foods high in these include butter, whole milk, and palm oil. Replace with unsaturated fats, like canola and olive oil whenever you can.
  • Limit sodium to less than 2,300 mg per day. Processed foods, like pizza, and canned soup and sauces can be high in this salt.

A Balanced Diet with MyPlate

MyPlate replaced the food pyramid as the guide to making sense of servings. It helps you look at your plate and strike a balance with each meal.

This chart can help you divide your own plates appropriately: MyPlate

Fruits and veggies should make up about half of your plate, with just over a quarter filled with whole grains, and protein should be under a quarter. (A few ounces of meat, a piece about the size of the palm of your hand, is a good serving size for most people.) Also work in a small serving of dairy through milk, cheese, or yogurt to round out your meal.

Making Smart Choices

Combine these guidelines with smart choices, and you’ll be well on your way to eating a balanced diet. And making these smart choices doesn’t have to be difficult. There are lots of tips and tricks that can help you make a balanced diet a part of your daily life.

Tracking Your Food

Then, you can target the number of servings you should be getting of the different food groups.

These can help you figure out calorie counts and limit sodium and sugar.

This can help you understand how balanced your diet and food servings are and set and reach food goals.

Making and Meeting Food Goals

  • Start small.

Making small changes in your eating habits can have long-term effects:

  • Switch to high fiber, low-sugar cereals.
  • Give up soda with flavored sparkling waters.
  • When you’re hungry, try drinking a glass of water before you eat something.
  • Plan for all of the places you go in life:
    • Instead of eating out for lunch at work, start planning and meal-prepping ahead of time, and avoid the vending machines.
    • If you know your kids aren’t making great food choices at school, get them involved in packing lunches they’ll love ahead of time.
    • When you know you’ll spend the day at the mall, carry snacks and a water bottle, eat a healthy breakfast or snack before you head out, and skip the food court. If you just can’t avoid a meal or a snack while you’re out, find the healthiest option. Load up a sandwich with veggies, get frozen yogurt without all kinds of extra sweet toppings instead of ice cream, and choose hot tea or unsweetened iced tea instead of a frappachino.
    • Check menus for calorie counts when you’re eating out. Ask for salad dressings and sauces on the side, avoid fried foods, and keep in mind that alcoholic drinks can be full of calories.
    • Many communities have community gardens. Join in and help out to get moving and to grow things your whole family can enjoy in meals.

Results and Rewards

  • Don’t beat yourself up when you have missteps.

Everyone struggles with giving up the foods full of sugar and salt that they love, so it’s important to stay positive and get back on track.

  • Plan your cheat day.

Many people have found that planning a weekly cheat day can help them stay on course knowing they can treat themselves later. And once you get used to a balanced diet, you’ll find that you’ll cheat in smaller and smaller ways, even on the day you’re allowed to.

  • Find healthy ways to treat yourself.

For example, do you love watermelon or raspberries? Splurge on the healthy treats you love. Enjoy a piece of dark chocolate each day or a glass of red wine each week. Another option, reward meeting your goals with a treat that isn’t food-related, like a new outfit, book, or manicure.

Up Next:

Now that you know the value of a balanced diet, learn to prepare before you go grocery shopping and shop smart to meet your goals.

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Protect Your Children's Dental Health

Foods for Children’s Dental Health

It’s National Children’s Dental Health Month, so we have some recipes to try to work into your kids’ diets that are good for their teeth.

Cheese has been found to raise the PH in your mouth, which lowers risk of tooth decay.

For your adventurous eaters, try this healthy Cheesy Turkey Stuffed Peppers.

Cheesy Turkey Stuffed Peppers
Image and Recipe via Cookie Named Desire

 

Yogurt’s probiotics are good for your gums. Try these 7 Healthy Fro-Yo Recipes.

7 Healthy Fro-Yo Recipes
Image and Recipes via Greatist

 

Leafy greens are high in calcium and vitamins for your teeth. Sneak them in with 20 Healthy Green Smoothie Recipes.

20 Healthy Green Smoothie RecipesImage and Recipe via Yummy Healthy Easy

 

Apples help you produce saliva that rinses out your mouth and is good for your gums.

Try Apple Pie in a Jar for a fun new way to get your kids to eat their apple a day.

Apple Pie in a Jar
Image and Recipe via Vie de la Vegan

 

Carrots can help lower your risk of cavities and are a great source of fiber and vitamin A.

If your kids love pasta, this Raw Carrot Pasta with Peanut Sauce is a great way to get their veggies.

Raw Carrot Pasta with Peanut Sauce
Image and Recipe via Betsy Life

 

Celery has great vitamins that are good for gums, and it acts like a toothbrush scraping out food and bacteria.

The apples in this Celery Root and Apple Salad can help convince your kids to get their veggies in.

Celery Root and Apple SaladImage and Recipe via Gourmande in the Kitchen

 

Almonds are a great source of calcium and protein while being low in sugar.

These Sea Salt Dark Chocolate Almond Clusters taste like candy and are good for your teeth.

Sea Salt Dark Chocolate Almond Clusters
Image and Recipe via Sally’s Baking Addiction