Healthy Recipes – Healthy Meals in Minutes (2024)

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Posted on August 9, 2012 by Natural Knowledge 24/7

This super simple snack is so delicious, all you have to do is chop- and pop em in!

Chop a baby cucumber, add lemon juice, olive oil, salt, pepper, a little chile powder and your golden!

It’s as easy as that… enjoy!

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Posted on August 7, 2012 by Natural Knowledge 24/7

Here is a good idea for breakfast or snack!

1/4 cup quick oats
1 egg (sub. 1/4 egg beaters for less calories)
small handful of blueberries
little bit of brown sugar/stevia (optional)
tbsp soymilk or regular milk(for added moistness!)

Mix it all up into a coffee mug!
Put it in the microwave for 1 minute, make sure it doesn’t overflow! Add an extra 30 sec if it needs to firm up.

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Posted on August 6, 2012 by Natural Knowledge 24/7

Ingredients

Makes 6 servings

2 servings butter-flavor cooking spray

1 large banana, diced

6 tbsp mini chocolate chips

24 wonton wrappers (half of 12 oz package)

1 tbsp powdered sugar

Directions

Preheat oven to 350°F. Coat a large baking sheet with cooking spray.

In a medium bowl, combine banana and chocolate chips, and mix gently.

Place wonton wrappers on flat surface. Drop teaspoonfuls of banana mixture onto center of each wrapper. Moisten edges of each wrapper with wet fingers, and fold over one corner to make a triangle and press sides together to seal. Transfer filled wrappers to prepared baking sheet.

Bake 10-12 minutes, until wontons are golden brown. Sift powdered sugar over wontons before serving. Yields 4 wontons per serving.

Weight WatchersPointsPlus™Value: 5

© 2011 Weight Watchers International, Inc. © 2011 WeightWatchers.com, Inc. All rights reserved. WEIGHT WATCHERS and POINTS are registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

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Posted on August 2, 2012 by Natural Knowledge 24/7

Ingredients

• 1 tablespoonextra-virgin olive oil
• 2cloves garlic, roughly chopped
• 2 15-ounce cans redkidney beans, drained and rinsed
• 2 teaspoonschili pasteor your favorite hot sauce
• 1 cup shredded low-fatcheddar cheese
• 1 cup shredded sharp cheddar cheese
• 2 ripe avocados, preferably Hass
• Kosher salt
• 2 teaspoons fresh lemon juice
• 5 scallions, white and green parts, thinly sliced
• 3/4 cup fresh cilantro
• 1 jalapeno, stemmed and thinly sliced
• 1 1/2 cups plain nonfat yogurt, preferably Greek
• 2 cups finely shreddedromaine lettuce
• 3 ripe medium tomatoes, diced

Directions

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Posted in Dinner, Healthy Recipes, Lunch, Snacks and tagged appetizer, comfort food, easy recipes, greens, healthy meals in minutes, Healthy Recipes, heathier version, low fat, Nutrition, parties, peppers, quick recipes, Salad, side dish, six layer dip, slim, tomatoes, treat. Bookmark the permalink.

Posted on August 1, 2012 by Natural Knowledge 24/7

Broccoli and Orzo
Servings:4• Serving Size:3/4 cup• OldPoints:3 pts•Points+:5 pts
Calories:174.1• Fat:4.3• Carbs:30.2• Fiber:3.8• Protein:6.0

Ingredients:

• 4.5 oz uncooked orzo pasta
• 2 cups of fresh broccoli florets only (no stems)
• 4 cloves garlic, smashed and finely chopped
• 3 tsp extra virgin olive oil
• salt and fresh pepper to taste

Directions:

Trimstems off broccoli,cutinto small pieces andseasonwith salt.Steamcovered with a little water until cooked, careful not to overcook. When broccoli is cooked,removefrom pan and chop into smaller pieces.

Meanwhile, cook pasta in medium pot of salted water as directed for al dente.Reserveabout 1/2 cup liquid before draining.Drainorzo in a colander and add the oil to the pot.Sautegarlic a few minutes until golden, add broccoli, season with salt and mix well.Addorzo and stir to combine all.Adda little reserved liquid as needed so pasta isn’t dry.Servewith freshly grated cheese if desired (optional).

Makes 3 cups.

From Skinnytaste.com

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Posted in Dinner, Healthy Recipes, Lunch, Snacks and tagged broccoli, Easy, Healthy, lean, Nutrition, Olive Oil, Orzo, pepper, side dish, skinny. Bookmark the permalink.

Posted on July 25, 2012 by Natural Knowledge 24/7

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Posted in Dinner, Healthy Recipes, Lunch and tagged Avocado, BBQ, beans, Healthy, Nutrition, panko crumbs, summer, Summer Recipes, sweet potato, veggie burger, white beans. Bookmark the permalink.

Posted on July 21, 2012 by Natural Knowledge 24/7

First some basics on the chicken. You can use any type of cooked chicken you can get your hands on, but I prefer to take a package of skinless, boneless chicken breasts (a little over two pounds this time) and poach it in some boiling, salted water for about 20 minutes. I remove the breasts from the boiling pot to a cutting board and tent them with foil to keep them moist while they cool for a bit. Then I dice them and season them with a generous handful of Montreal grill seasoning. I use what I need for the specific recipe I’m making, and then I freeze the rest in one cup portions for future quick-fix meals.

Cannellini beans remind me of potatoes. They’re so creamy and blend so well with other flavors and textures. You can sub in great northern or black beans for this recipe if you desire, but you’ll forfeit a bit of the creaminess factor.

Chicken, Spinach And Cannellini Bean Quesadillas

1 1/2 -2 cups seasoned, cooked and diced chicken breast meat
1 TBSP olive oil
1 cup diced onion
1 cup diced red bell pepper
1 banana pepper, diced
a pinch of crushed red pepper flakes
salt and pepper
1 clove garlic, minced
1 (heaping) TBSP all purpose flour
3/4 cup chicken broth
4 cups fresh baby spinach, stems removed, coarsely chopped
1 (15.5 ounce) can of cannellini beans, drained and rinsed

Cooking spray
Flour tortillas
Shredded cheese (Monterey Jack, cheddar or a combination of the two works well here)
Avocados, diced
Fat free sour cream

In a large skillet heat olive oil over medium-high heat. Add onion, red bell pepper and banana peppers. Season with the crushed red pepper flakes and salt and pepper. Saute until veggies have soften, 6-8 minutes. Add the garlic and saute for another minute or two. Sprinkle the flour over the veggies and stir to combine. Cook while stirring for several minutes so that the flour loses it’s raw taste. Whisk in the chicken broth and stir until bubbly and smooth. Add the baby spinach and continue cooking for another minute or two or until spinach has wilted. Stir in the cooked chicken and cannellini beans and remove from heat.
Spray a large skillet or griddle with cooking spray. Heat over medium to medium-high heat. Place one tortilla on griddle and spread cheese over tortilla. Spread chicken, bean and spinach mixture over one half of the tortilla. Check underside of tortilla and when browned a bit, flip the half with just cheese over the half with the chicken. Remove from heat and cut into slices. Top with diced avocado and sour cream, if desired.

From The Other Side of 50

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Posted on July 20, 2012 by Natural Knowledge 24/7

• 1 Whole Wheat English Muffin or Sandwich Thin
• 1 tbsp pizza sauce (you could use tomato paste, just be sure to sprinkle with salt and spices)
• 1 Mini Babybel Light
• Your fav pizza topics, optional of course (pepperoni, baby spinach, diced peppers)

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Posted in Breakfast, Lunch, Snacks and tagged Calories, cheese, cheesy, crunchy, english muffin, Grilled, Healthy meals, healthy meals in minutes, Healthy Recipes, laughing cow, low calorie, panini, Pizza, Quick, spinach, Spinach Recipes, tomato sauce, tomatoes, whole wheat. Bookmark the permalink.

Posted on July 19, 2012 by Natural Knowledge 24/7

prep time – 5 minutes

bake time – about 30-33 minutes

serves – 1

ingredients:

• 1 scoop protein powder (we usedVega protein performance powder-neutral flavor)
• 1 duck egg*
• 2 tbsp cocoa or carob powder
• 1 tsp xylitol (optional for sweetness) or a few drops of stevia
• splash of vanilla
• 1 tsp maca powder (optional)
• 1/4 cup water

directions:

pre-heat oven to 350 degrees. place all ingredients into a bowl and mix together. scoop muffin batter into one large muffin pan or individual ramekin. (if you do not have a large muffin pan then use regular size muffin pan but put muffin batter into two muffin liners)

some might find this recipe to be a little dry, feel free to add in 1-2 tbsp of coconut oil or puree of some sort to help make it more moist. we liked it as is, especially using the duck egg. we found the texture to be perfect.

*we used 1 whole duck egg in this recipe but if you want to use chicken eggs do 1 whole egg + 1 egg white. duck eggs are little bigger than chicken eggs.

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Posted in Breakfast, Desserts, Healthy Recipes, Lunch, Snacks. Bookmark the permalink.

Posted on July 18, 2012 by Natural Knowledge 24/7

Peanut Butter Banana Oat Breakfast Cookies~ These cookies have the great flavor of peanut butter, are power packed because of adding protein powder and are egg & flour free and are sweetened with bananas & applesauce. If you want to indulge, add some chocolate or carob chips & take the flavor up to the next level!

• 2 ripe bananas, mashed until smooth & creamy
• 1/3 cup peanut butter ~ creamy or chunky
• 2/3 cup unsweetened applesauce
• 1 scoop vanilla protein powder**(can be made without, cookie will just be lower in protein)
• 1 tsp vanilla extract
• 1 tsp butter flavor extract** (optional)
• 1 1/2 cups quick oatmeal
• 1/4 cup chopped nuts (peanut, walnut, or your favorite)
• 1/4 cup carob or chocolate chips(**optional)

Preheat heat oven to 350 degrees.

In a large bowl, mix mashed banana & peanut butter until completely combined then add in the applesauce, vanilla protein powder & the extract(s) ~ mix again until all are completely combined.

Add in the oatmeal & nuts to the banana mixture & combine. (** add the optional carob / chocolate chips at this time if you want them mixed throughout)

Let dough rest for 10 minutes.

Drop cookie dough, by spoonfuls, onto a parchment paper lined cookie sheet & flatten cookies into rounds. (** if you just want the carob / chocolate chips on the top of the cookies, add now)

Bake cookies approx. 30 minutes, or until golden brown & done. Remove from oven & let rest on cookie sheet for 5 minutes, then move to cooling rack. (if you want the traditional fork tong marks on the cookies, use a pizza cutter or sharp knife to score the tops of the cookies while they’re still warm)

When cookies are completely cool, store in a covered container.Enjoy!

Recipe from Watching What I Eat

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Posted in Breakfast, Desserts, Healthy Recipes, Snacks and tagged applesauce, Breakfast, Calories, carob chips, chocolate chips, cookies, delicious, Healthy Recipes, high manganese, low calorie, low cholesterol, low sodium, oatmeal, peanut butter, protein powder, Quick, Summer Recipes. Bookmark the permalink.

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