Recipes

Creamy Polenta, Shrimp, and Vegetable Bowls

Creamy polenta, shrimp and vegetable bowls

Creamy Polenta, Shrimp, and Vegetable Bowls are an easy way to include seafood in your eating plan.

I love quick, delicious dinners, don’t you? These creamy polenta, shrimp, and vegetable bowls are easy enough to make on busy weeknights, and elegant enough for guests. That’s my kind of meal!

I first wrote this post in 2016. I recently changed the recipe and I wanted to make you aware of the improvements. I’ve also added tips for customizing these bowls depending on what ingredients you have on hand. I love polenta and shrimp, but if you want to use chicken or another type of seafood, that works, too!

Eat Seafood Twice a Week

Experts recommend eating at least two seafood meals weekly, and as many as three meals ( a total of 8-12 ounces) in a week’s time if you’re pregnant or breastfeeding. Seafood is rich in protein, healthy omega-3 fats that support heart and brain health, and other nutrients, including choline, which is often in short supply in the American diet.

Shrimp is one of Americans’ favorite types of seafood: we eat an average of nearly 4.5 pounds a year per person. (I’m pretty sure I am a top consumer!) Most of the shrimp we eat is imported, but shrimp is also harvested and sold in the U.S. As fish go, shrimp is considered one of the safest.

Frozen shrimp and other frozen seafood are useful to have on hand to make meal prep easier, but you can also use the fresh variety, too.  You can even make these creamy polenta, shrimp, and vegetable bowls with frozen shrimp and you don’t have to thaw it before cooking!

How to Make Whole Grain Creamy Polenta

Creamy polenta is a mixture of cornmeal, water, butter, and cheese. (I add some milk to mine to make it creamier.)  I prefer whole grain cornmeal for its taste and health benefits.

For this dish, you may want to use a medium or coarse-ground cornmeal; packages of cornmeal labeled as polenta are usually coarser grinds. You can substitute grits for cornmeal but you won’t get the same results or the same nutrition profile.

Customize your Creamy Polenta, Shrimp and Vegetable Bowl

I am not into fussy, precise recipes. In fact, I love recipes that people can change around to suit their needs and what’s in their pantry at the moment. Here are some tips for making do in the kitchen:

  • No spinach? Kale works well in this recipe, too. I haven’t tried it, but I’m sure the bowls would be delicious with other greens, such as collard and beet, and with broccoli.
  • Canned, drained diced tomatoes can be swapped for the red bell pepper.
  • If you don’t have cornmeal in the house, or you don’t want to use it, swap pasta, farro, or rice. Farro is a whole grain, and whole wheat pasta and brown rice are, too. Any of the three will help you meet the suggested daily intake of at least three servings of whole grains a day.
  • Cooked chicken can take the place of shrimp. Polenta pairs well with chicken, meat, and seafood.

I‘m a big believer in using what you have on hand. Read this for how to make ingredient swaps that work. 


Creamy Polenta, Shrimp, and Vegetable Bowls

A simple, delicious meal in a bowl!
Prep Time10 minutes
Cook Time20 minutes
Course: Main Course
Cuisine: American
Keyword: highprotein, polentabowl, shrimpbowl
Servings: 4
Calories: 378kcal

Ingredients

  • 3 cups water
  • 2 tablespoons olive oil
  • 1 medium onion, chopped into 1/2-inch pieces
  • 2 large red bell peppers, chopped into 1-inch pieces
  • 6 cloves garlic
  • 5 cups baby spinach, stems removed
  • 1/2 teaspoon crushed red pepper flakes (optional)
  • 1 cup whole grain cornmeal
  • 1/2 teaspoon salt
  • 1/2 cup 1% low fat milk
  • 2 tablespoons grated Parmesan cheese
  • 2 tablespoons butter
  • 16 ounces raw shrimp, peeled and deveined, tails removed
  • fresh chopped chives for garnish (optional)

Instructions

  • Place water in medium saucepan over high heat. Cover.
  • Add oil to large skillet. Heat oil over medium heat. When oil is hot, add the onion, red bell pepper, and garlic. Saute for about 5 minutes or until vegetables are tender.
  • Add the spinach and saute for another 3 minutes or until the spinach has just wilted. Add the crushed red pepper flakes and stir well. Remove from the heat.
  • When the water has boiled, slowly add the cornmeal, whisking constantly to prevent lumps. Add the salt. Turn the heat to low and simmer the cornmeal, stirring often, for 10 minutes. Add the milk, cheese, and butter and stir until the butter is melted and the polenta is creamy. Cover and set aside.
  • Return the skillet to the medium-high heat. Add the shrimp and cook until the shrimp is pink on both sides, about 5 minutes.
  • To serve, divide the polenta evenly between four bowls and top with the shrimp-vegetable mixture. Garnish with fresh chives, if desired.

Notes

Per serving: 378 calories, 16 grams fat (6 grams saturated fat), 210 milligrams cholesterol, 618 milligrams sodium, 30 grams carbohydrate, 4 grams fiber, 31 grams protein, 653 milligrams potassium, 208 milligrams calcium 

pin for Creamy Polenta, Shrimp, and Vegetable Bowls

 

How to Make Meat Go Further (Easy, Delicious Tips and Recipes)

If you have a family to feed every day, and you’re on a tight budget, you’re probably wondering how to stretch the meat you have on hand to make satisfying meals. Though you may not be able to purchase all the meat you’d like, or readily find your favorite cuts, it’s possible to extend meat with these easy, delicious recipes from my foodie friends, and simple tips for how to make meat go further.

Mexican Chicken & Rice Soup from The Nutrition Adventure

 Mexican Chicken & Rice Soup from The Nutrition Adventure

 

How to Make Meat go Further with Beans

Beans (legumes) bulk up meat dishes. They are a relatively low-cost alternative to some of the meat in your favorite recipes and a welcome, healthy addition even when meat is readily available.

You probably won’t even notice you’re eating less meat with beans in the mix. Legumes, such as black beans, garbanzos, and lentils, add interest and texture to meat-based dishes, and they provide eating satisfaction, too. Beans are rich in a variety of nutrients, and their protein and fiber help you feel fuller for longer. As plants, they contain phytonutrients, which help protect cells from damage.


Easy Beef and Bean Chili uses just 8 ounces of ground beef to make 6 servings!


You don’t have to prepare beans from dried. It’s perfectly fine to use canned beans and lentils for the sake of convenience, but it’s less expensive to cook the dried versions.  Here are some delicious recipes that pair beans with meat or poultry:

Spanish Brown Rice and Beans from Juggling with Julia

One Pot Taco Soup from The Cheesy RD

Chicken Dhansak

Chicken Dhansak from Desilicious RD

 

Spiced Chicken Stuffed Zucchini with Brown Rice and Lentils from Tasty Balance Nutrition

How to Make Meat Go Further with Mushrooms

Though mushrooms don’t supply as much protein and fiber as beans, they can be an excellent or good source of certain minerals, such selenium and copper, and vitamins, including B vitamins and vitamin D, a nutrient that is often in short supply in our diets and may play a role in supporting the immune system. Like beans, mushrooms supply phytonutrients, and are a lower-cost filler that adds interest to meat dishes while contributing zero cholesterol or saturated fat.

whole mushrooms

Some brands of mushrooms are excellent sources of vitamin D, which helps support the immune system.

 

Mushrooms that have been exposed to ultraviolet light are richest in vitamin D. It’s the same for humans: strong summer sunlight, in the form of ultraviolet rays, prompts vitamin D production in the body.  However, not all mushrooms are high in vitamin D, so check package labels to make sure.

Mushrooms have a firm, meat-like texture that pairs particularly well with ground meat. A beef and mushroom blend lends itself to burger, taco, meatloaf, lasagna, pasta sauce, and meatball recipes.

I typically use 1 cup cooked, diced mushrooms per pound of ground meat (although sometimes I add even more mushrooms!)  So, if you’re working with 8 ounces of lean ground beef, add 1/2 cup of cooked mushrooms. For 1/2 cup cooked mushrooms, start with 4 ounces raw.


Try these delicious, juicy Beef and Mushroom Burgers!


It’s easy enough to buy fresh mushrooms, but you are probably limiting trips to the store right now. In that case, considered dried mushrooms, which can be reconstituted and used like fresh on a moment’s notice.

In addition to ground beef, mushrooms go well with chicken, pork, and shrimp, too! Here are some easy, delicious recipes that pair mushrooms with high-protein foods:

Stuffed Cabbage Rolls from Snacking in Sneakers

 

creamy mushroom and shrimp pasta

Creamy Mushroom and Shrimp Pasta from Fad Free Nutrition 

 

Ground Beef and Mushroom Lettuce-Wrap Tacos from Craving Something Healthy

Blended Al Pastor Tacos with Pineapple Jalapeño Slaw from the Mushroom Council

Other vegetables help you go further with meat, too. Here’s an example of how to “beef up” pasta sauce:

 

bowl of pasta sauce with carrots and tomatoes

Hidden Vegetable Pasta Sauce from It’s a Veg World After All

How to Make Meat Go Further with Cottage Cheese

Cottage cheese may not come to mind as a meat extender, but it’s rich in protein and offers calcium, too. In fact, one cup of low-fat cottage cheese has more protein than the same amount of plain, fat-free Greek yogurt. (However, the cottage cheese has about 25% less calcium.)

You may be put off by the curds in cottage cheese. I have a solution for that!

Place as much cottage cheese as you need at the time in a small food processor or blender and blend for about 45 seconds to 1 minute to produce creamy cottage cheese.

cottage cheese in a bowl

Don’t like the curds? Blend cottage cheese for a creamy consistency.

 

I use creamy cottage cheese in meatballs or burgers made with lean ground beef or 100% ground turkey breast. Cottage cheese extends the ground meat, and it also produces lighter and juicier meatballs and burgers.

How to Make Meals With Less Meat

Almost Lasagna is one of my favorite recipes that pairs meat with cottage cheese. If you don’t want to bother with a recipe, simply stir creamy cottage cheese into warm marinara sauce or mix cottage cheese with warm pesto sauce and serve over cooked pasta.  If you have some cooked chicken, beef, or other meat, add that, too.

spaghetti topped with meat sauce and shredded cheese

Almost Lasagna

This deconstructed lasagna uses cottage cheese for some of the meat in traditional recipes.
Prep Time15 minutes
Cook Time10 minutes
Course: Main Course
Cuisine: Italian
Keyword: cottagecheese
Servings: 6

Ingredients

  • 16 ounces long fusilli pasta, linguine or other pasta  Or any type of pasta you have, including whole wheat.
  • 8 ounces 95% lean ground beef or 100% ground turkey breast
  • 2 tablespoons olive oil
  • 1 medium carrot, diced
  • 1 medium onion, diced
  • 2 cloves garlic, diced
  • fresh ground pepper, to taste
  • 1 cup low-sodium beef broth or stock
  • 1 28-ounce can crushed no salt-added tomatoes, not drained Diced tomatoes work well, too.
  • 3 fresh basil leaves, torn into small pieces
  • 1/3 cup fresh flat-leaf parsley, chopped
  • 2 tablespoons butter
  • 1 cup plain lowfat cottage cheese

Instructions

  • Bring a large pot of water to a boil, salt it, add the pasta and cook until al dente. Drain and keep warm.
  • Meanwhile, heat a large skillet over medium heat. Add the beef, breaking it into large pieces and continuing to break into small bits. Cook until lightly browned, about 4 to 5  minutes. Remove the skillet from the heat and transfer meat to a medium bowl, and set aside.
  • Return the skillet to the burner, add the olive oil, and heat over medium heat.  Add the carrot, onion, and garlic and cook until the vegetables are softened, about 5 minutes. Season with fresh ground black pepper.
  • Add the meat back to the pan.  Stir in the beef broth, tomatoes and their juices, and basil, and simmer on low heat for 10 minutes.  
  • In a small bowl, mix the cottage cheese and parsley.  
  • Toss the pasta with the butter, transfer to the skillet and combine with the meat sauce. To serve, place equal amounts of the cottage cheese/parsley mixture in shallow soup bowls, and top with the pasta mixture. Garnish with grated Parmesan cheese, if desired.    

Notes

Per serving (with ground beef): 504 calories; 67 grams carbohydrate; 4 grams fiber; 13 grams fat; 5 grams saturated fat; 27 grams protein; 239 milligrams sodium; 41 milligrams cholesterol; 97 milligrams calcium.

simple tips to make meat go further when preparing meals

 

Simple, Healthy Thai Peanut Chicken

If you’re like me, you’re always looking for a new family dinner recipe, and by that I mean an easy and delicious dish that everyone likes and is quick enough to make for a weeknight meal. This Simple, Healthy Thai Peanut Chicken recipe fits the bill, and there’s a bonus: You only have to clean one pan!

Thai peanut chicken breast on a bed of white rice served with cooked broccoli.

How to Cook Simple, Healthy Thai Peanut Chicken

This recipe originally appeared in my book, Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy, and it was called Slow Cooker Thai Peanut Chicken. I made it a slow cooker recipe so that it could be ready at the end of a busy day. When I was pregnant and the mother of young children, knowing that dinner was already in the works was such a relief!

I thought it might be helpful to also include directions for stovetop cooking for when you want to make a quick meal with very little clean up, so I’ve included both cooking methods for the recipe in this post.

Also, feel free to use boneless, skinless chicken thighs instead of chicken breast meat. Thighs are less expensive than chicken breast, and some people prefer their flavor.

I think peanuts make everything taste better, but If someone in your family has a peanut allergy, it’s good to know that the recipe also works with sunflower seed butter.

The level of spiciness is up to you.  The sauce gets its warmth from the ginger and the salsa, but you can also add cayenne pepper to take it up a notch.  The original recipe doesn’t call for cayenne, as it can aggravate the heartburn that pregnant women often experience.

Simple, Healthy Thai Peanut Chicken

This easy recipe can be ready in less than 30 minutes or cooked in a slow cooker.
Prep Time5 minutes
Cook Time25 minutes
Course: Main Course
Cuisine: American
Keyword: chicken, easydinnerrecipe, peanutbutter
Servings: 4

Ingredients

  • 16 ounces boneless skinless chicken breast
  • 2 tablespoons canola oil
  • 1/2 teaspoon fresh ground black pepper
  • 3/4 cup tomato salsa
  • 1/3 cup smooth peanut butter
  • 2 tablespoons fresh lime juice
  • 1 tablespoon reduced-sodium soy sauce
  • 2 teaspoons peeled, grated fresh ginger, and more if desired
  • 1 clove garlic, diced
  • 1/4 teaspoon cayenne powder
  • 1/4 cup chopped fresh cilantro (optional)
  • 4 lime wedges (optional)

Instructions

  • Slice chicken breasts into ½-inch thick pieces and season with the black pepper. Heat oil over medium-high heat in a large skillet.  
  • Add chicken and cook for about 3 minutes on each side until lightly browned, turning each piece once.
  • In a medium mixing bowl, combine the salsa, peanut butter, lime juice, soy sauce, ginger, garlic, and cayenne pepper, if using, with a whisk. Add the salsa mixture to the skillet. 
  • Cover, and cook for another 10 minutes on medium heat or until chicken is fully cooked. 
  • Use a slotted spoon to remove the chicken from the skillet, and place on a serving platter. Spoon the sauce from pan over the chicken. Garnish with peanuts, cilantro, and lime wedges, if desired.

Nutrition information per serving (without optional ingredients):

  • Calories: 274, Total fat: 15 grams, Saturated fat: 3 grams, Cholesterol: 93 milligrams, Sodium: 619 milligrams, Carbohydrate: 8 grams, Dietary fiber: 2 grams, Protein: 28 grams, Calcium: 34 milligrams, Iron: 2 milligrams

Notes

Slow cooker instructions: 
Season both sides of chicken with black pepper. Place the chicken in the slow cooker.
In a medium mixing bowl, combine the salsa, peanut butter, lime juice, soy sauce, ginger, garlic, and cayenne pepper, if using, with a whisk. Add the salsa mixture to the slow cooker.
Cover and cook on low heat for 8 hours. Use a slotted spoon to remove the chicken from the slow cooker and place on a serving platter. Spoon the sauce from the slow cooker over the chicken. Garnish with peanuts, cilantro, and lime wedges, if desired.

What to Serve with Simple, Healthy Thai Peanut Chicken

I serve this meal with a variety of side dishes.  Any type of rice, or rice or soba noodles, pairs well with the chicken.  Green beans, broccoli, and asparagus are also good choices to complement the flavors in the recipe, but use whatever vegetables you have on hand.

You can swap cooked, riced cauliflower for the rice or noodles for a lower carbohydrate meal.

If you choose to make this chicken dish spicier, fruit, such as honeydew, cantaloupe, and watermelon will help balance the heat, and they are also a good source of fluid.

 

Thai peanut chicken, white rice, and broccoli on plate.

13 Delicious Mocktails

Basil Lemonade Spritzer

Basil Lemonade Spritzer

Reasons to Enjoy Zero-Proof Drinks 

Mocktails – zero-proof, non-alcoholic beverages – are popular with people who need to avoid alcohol, and they are gaining ground with others, too.

Studies show giving up alcohol improves sleep and energy level and saves money. Moreover, drinking less may also make weight loss and long term weight control easier because alcoholic beverages have calories that you may not need.

Health experts suggest that women limit their alcohol intake, which may help reduce their risk for breast cancer.

Whatever your goals, it never hurts to drink less alcohol.

I asked my friends for their favorite mocktail recipes, and they are amazing. Enjoy!


Why taking a break from alcohol is a good idea


 

Sparkling Pomegranate Apple Cider Cocktail

Sparkling Pomegranate Apple Cider

 

Pomegranate Adds Punch to Mocktails 

Festive Pomegranate Cherry Spritzer from Sara Haas

Sparkling Cherry Spritzer from Jenny Shea Rawn

Ginger Pomegranate Sparkler Mocktail from Tasty Balance Nutrition

Sparkling Pomegranate Apple Cider Mocktail from Nutrition to Fit


Study: It’s easier to go without alcohol when you have more choice


Mocktails Made with Citrus

I love the zing citrus supplies!

Cranberry Lemon and Orange Cider from The Nutrition Reviews

Easy Apple Cider Mocktail with Fresh Citrus Slices from Nourish Nutrition

Cranberry Orange and Lime Cider mocktail

Cranberry, Orange, and Lime Cider

Citrusy Grapefruit Spritzer from Sip Smarter

Basil Lemonade Spritzer from Bite of Health Nutrition

Tropical Lipton Green Tea Virgin Sangria from Amy Gorin

Mango Kombucha Refresher from Spilling the Beans

Strawberry Lime Watermelon Smoothie from Smart Nutrition 

Sweet and Spicy Mocktail Recipes 

I love these combinations because they offer spice and sweetness.

Spicy Kombucha Margaritas mocktail

Spicy Kombucha Margaritas

Spicy Kombucha Margaritas from Leanne Ray

Ginger Beer Pear Punch from The Nutrition Adventure

Citrusy Grapefruit Spritzer mocktail

Citrusy Grapefruit Spritzer

What’s your favorite way to enjoy alcohol-free cocktails or other nonalcoholic beverages?

lemon basil cocktail with a lemon slice

Delicious Mocktails to Make At Home

Pasta Salad with Chickpeas and Cottage Cheese

 

Pasta salad with cottage cheese and chickpeas.

Whole wheat pasta and chickpeas provide fiber and other nutrients that support health.

 

Macaroni salad is a staple at summertime picnics and BBQs across America. While this perennial favorite gets gobbled up by the ton every year, I can’t say that I’m a fan of the typical recipe. Pasta salad with chickpeas and cottage cheese is a better, more satisfying twist on this American favorite.

 


Read: Dozens of recipes for pasta salad with all kinds of interesting ingredients.


Meat and vegetables on skewers on a charcoal grill.

Pasta salad can be served as a side dish with meat or fish.

Pasta Salad is Good for You

Pasta salad with chickpeas and cottage cheese isn’t only for the warmer months; it can be a healthy option year-round, too. Here’s why.

Cooked and cooled pasta (any kind) is a source of resistant starch, a type of fiber that feeds the beneficial bacteria in the gut that help prevent colon cancer and support overall health. Legumes, such as chickpeas, and cooked and cooled potatoes, also provide resistant starch. Foods rich in fiber can help prevent, and manage, prediabetes and type 2 diabetes.

Meatless Vegetarian Pasta Salad Recipe

I like a hearty pasta salad that’s more than a side dish.  Here’s how I build a better pasta salad to enjoy as a meatless meal or as a side dish.

Whole wheat pasta. Whole wheat pasta is a great way to include whole grains. I like the slightly nutty taste of whole wheat pasta, which is higher in fiber than the regular kind. I favor shapes such as rotini because the ridges hold onto the dressing.

Overhead shot of uncooked whole wheat pasta.

Whole wheat pasta is brimming with manganese, a mineral you need for strong bones and cartilage, and for many other bodily functions.


Read: Why carbohydrates are good for you


Legumes. Chickpeas, a type of legume, and pasta are a satisfying combo that you can really sink your teeth into.  Legumes provide protein, and fiber, which helps to better regulate your energy levels, and they supply iron, folate, and phytonutrients, which are plant compounds that protect cells from damage.

Cottage cheese. I like cheese in my pasta salad for the taste, as well as the protein and calcium. Using low fat cottage cheese in place of some of the feta cheese cuts down on calories and saturated fat.

Bowl of cottage cheese with a wooden spoon.

Low fat cottage cheese has 11 times less saturated fat than feta cheese, but is lower in calcium.

 

Plate of Pasta Salad with Cottage Cheese and Chickpeas.

Pasta Salad with Cottage Cheese and Chickpeas can be a side dish or a main meal.

 

Pasta Salad with Chickpeas and Cottage Cheese

Delicious pasta salad that's good for you, too!
Prep Time15 minutes
Cook Time10 minutes
Course: Salad
Cuisine: American
Keyword: chickpeas, cottagecheese, cottagecheeserecipe, macaronisalad, pastasalad
Servings: 12

Ingredients

  • 16 ounces whole wheat rotini pasta, uncooked
  • 1 15-ounce can chickpeas, drained
  • 2 1/2 cups cherry tomatoes, cut in half
  • 1 cup chopped fresh parsley
  • 1/2 cup finely diced red onion
  • 1/2 cup low-fat cottage cheese
  • 1/2 cup crumbled feta cheese
  • 1/4 cup fresh lemon juice
  • 1/4 cup olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon fresh ground black pepper

Instructions

  • Cook pasta until just about done (al dente). Drain well and place pasta in a large serving bowl.
  • Add the chickpeas, tomatoes, parsley, onion, cottage cheese, and feta cheese. Combine well.
  • In a small bowl, whisk together the lemon juice, olive oil, garlic, salt, and pepper. Add the dressing to the pasta mixture and toss until well combined. Serve chilled.

Notes

Per serving: 253 calories; 10 grams protein; 40 grams carbohydrate; 6 grams fiber; 7 grams fat (2 grams saturated fat); 6 milligrams cholesterol; 284 milligrams sodium; 80 milligrams calcium.

Pasta salad with chickpeas and cottage cheese

 

Slow Cooker Beef and Mushroom Stew

To be honest, I don’t go in for kitchen “gadgets.” And, I don’t use my “crock pot” much except to make dishes like this Slow Cooker Beef and Mushroom Stew, one of my go-to recipes on busy weekdays. (What weekday isn’t busy?)  Take a few minutes in the morning to make this gluten-free beef stew recipe and you’ll have a delicious meal for dinner that the entire family will enjoy!

Gluten-free, low-carb slow cooker Beef and mushroom stew in a bowl with cornbread.

One bowl of Slow-Cooker Beef and Mushroom Stew is almost a meal in itself!  

How to eat more plant foods 

You don’t need to give up meat to eat a plant-based diet, and this recipe proves it. One serving of beef and mushroom stew supplies a full portion of vegetables, along with protein, and iron. It also contains 25% of the daily requirement for choline, a nutrient every cell in your body needs, and is necessary for developing brains during pregnancy and early life, and to support brain health in your later years, too.


This juicy, delicious burger recipe is a beef and mushroom blend


The health benefits of replacing some meat with mushrooms

The stew is rich in mushrooms, which take the place of some of the beef. Mushrooms are the only product in the fruit and vegetable section with vitamin D, and they have many other beneficial properties, too, including choline. Adding even a small amount of mushrooms to your eating plan can increase nutrition.

In addition to the nutrients mushrooms supply, there’s plenty they don’t have, including cholesterol. Mushrooms are also nearly free of fat and sodium.  Vary this recipe with a mixture of mushrooms, such as white button and shiitake, if you like.

Whole white button mushrooms

Mushrooms provide umami, a taste sensation that brings a savory flavor to dishes and may reduce salt use.

Gluten-free Beef Stew for the Slow Cooker

On top of it’s great taste, this low-carb slow cooker beef stew (16 grams of carbohydrate per serving) is also a gluten-free beef stew.  The recipe calls for cornstarch instead of flour as a thickener. Be sure to buy gluten-free beef broth, because wheat, which contains gluten, may be added to the broth.

Slow Cooker Beef and Mushroom Stew (Gluten-free)

Delicious and nutritious stew that's ready at the end of a busy day.
Prep Time15 minutes
Cook Time8 hours
Course: Main Course
Cuisine: American
Keyword: beefstew, glutenfreebeefstew, mushrooms, slowcookerstew
Servings: 6
Calories: 248kcal
Author: ewardrd

Ingredients

  • 1 medium onion, chopped
  • 2 cups baby carrots
  • 16 ounces sliced baby bella mushrooms
  • 1 15-ounce can no-salt-added diced tomatoes, undrained
  • 1 1/2 cups gluten-free reduced-sodium beef broth
  • 1/4 cup cornstarch
  • 1 teaspoon salt
  • 1 teaspoon dried marjoram
  • 16 ounces stew meat, such as chuck, cut into 1/2-inch pieces
  • 1 cup fresh or frozen peas
  • Freshly ground black pepper to taste (optional)

Instructions

  • Place all the ingredients except the beef, peas, and black pepper in a slow cooker. Combine well. Add the beef.
  • Cover and cook on the low setting for 8 hours, or on high for 4 hours.
  • Just before serving, add the peas, and season with black pepper, if desired. Stir well. Cover and cook for 5 more minutes.

Notes

Per serving: Calories: 248, Protein: 22 grams, Fat: 10 grams (4 grams saturated fat), Cholesterol: 52 milligrams, Sodium: 627 milligrams, Carbohydrate: 16 grams, Fiber: 3 grams, Calcium: 46 milligrams, Iron: 2 milligrams, Choline: 91 milligrams

Slow Cooker Beef and Mushroom Stew recipe

No-Bake Vegan Bean and Peanut Butter Treats

As a dietitian, and lover of all things sweet, this no-bake vegan bean and peanut butter treats recipe checks all the boxes for me!

Vegan peanut butter and peanut heart-shaped dessert on Love napkin.

Nothing says “love” like a healthy, delicious dessert.

Healthy, no-bake dessert recipe 

The best thing about vegan recipes is that you don’t have to be vegan to enjoy them. (Also, you can eat the raw dough!)

No-Bake Vegan Bean and Peanut Butter Treats are perfect for everyone because they’re delicious, energizing, and heart-healthy.  And, if made with certified gluten-free oats, this vegan treat is gluten-free, too.

Children can help form the dough into hearts. Or, if it’s easier for them, they can form the dough into balls and dunk them into the chocolate.


Click here for a flourless Easy Black Bean Brownie recipe!

Small bowls of white beans, uncooked oats, peanuts

White beans, oats, and peanuts are the basis of these treats.

 

No-Bake Vegan Bean and Peanut Butter Treats

Peanut butter, white beans, and oatmeal combine to make a delicious sweet vegan treat that can be gluten-free, too. 
Prep Time30 minutes
Total Time30 minutes
Course: Dessert
Cuisine: American
Keyword: beans, glutenfree, peanutbutter, ValentinesDay, vegan
Servings: 18
Calories: 124kcal

Ingredients

  • 1 cup oatmeal, uncooked
  • 1 15-oz. can white beans or chickpeas, rinsed and drained
  • 1/2 cup creamy peanut butter
  • 1/3 cup maple syrup
  • 1 1/2 tsp. pure vanilla extract
  • 1/3 cup dark chocolate chips (vegan and gluten-free, if desired)
  • 3 Tbsp. finely chopped peanuts

Instructions

  • Place all the ingredients except the chocolate chips and peanuts in a food processor.  Blend until the mixture is well-combined, about 3 minutes, pausing to scrape down the sides of the processor.  Leave the dough in the food processor and refrigerate for 15 minutes.
    Place the dough on a large cutting board and press into a 9-inch square that’s about 1/2-inch thick. Use a medium heart-shaped cookie cutter to cut the dough into hearts.*  
    Combine the remaining dough and press into a 1/2-inch thick piece. Cut dough into hearts until you have 18, and place hearts on a wire cooling rack on top of a cutting board.
    To decorate, melt the chocolate in the microwave or in a double boiler and  drizzle on the hearts. Sprinkle with chopped peanuts and allow the chocolate to harden before eating. Refrigerate leftovers.

Nutrition Information: Per serving: 124 calories; 5 grams fat (1 gram saturated fat); 0 cholesterol; 82 milligrams sodium; 16 grams carbohydrate; 3 grams fiber; 4 grams protein.

    Notes

    *Note: You can also shape the dough into 18 balls. Dip half of each ball into the melted chocolate and coat with peanuts. Place on wax paper to harden.
    Plate of vegan bean and peanut butter no-bake treats

    They’re vegan, so you can pick at the batter without worries!

     

    Delicious Mini Dessert Recipes



    They say good things come in small packages, and for me that means mini desserts. There is no way that I’m going to skip sweets, yet I don’t want a huge piece of pie or cake, either.  The first few bites of any food are the most satisfying, so why eat more than you need? Here are three delicious mini dessert recipes suitable for entertaining, and for every day!

    Brownie Bites with Raspberry Chia Jam

    Brownie Bites with Raspberry Chia Jam

    Brownie Bites with Raspberry Chia Jam

    Makes 24 brownies.

    1 cup fresh or frozen plain raspberries

    1 tablespoon sugar

    1 tablespoon plus 1 teaspoon chia seeds

    1 15-ounce can black beans, rinsed and drained

    1/4 cup canola oil

    2 large eggs

    3/4 cup sugar

    1/2 cup unsweetened cocoa powder

    1 teaspoon pure vanilla extract

    1/2 teaspoon baking powder

    1/2 teaspoon salt

    2/3 cup semisweet chocolate mini chips

    2 tablespoons sweetened flaked coconut

    Preheat oven to 350°F. Coat a 24-cup mini-muffin pan with cooking spray.

    Place berries in small saucepan and cook for 5 to 10 minutes or until the fruit breaks down. Using the back of a wooden spoon, mash the berries. Take the berries off the heat. Add the sugar and chia seeds, and let the mixture stand until thickened.  Place in the refrigerator until ready to use.

    Place the beans and the oil in a food processor. Process on high until smooth, about 2 to 3 minutes. Add the eggs, sugar, cocoa powder, and vanilla extract and blend well. Add the baking powder and salt and blend for 10 seconds more. Stir in the chocolate chips.

    Pour the batter by rounded tablespoons into each muffin cup. Bake for 10 minutes or until a toothpick inserted in the middle of a brownie bite comes out clean. Cool on a wire rack for 5 minutes, then remove from the pan and cool completely.

    Top each brownie with 1 teaspoon jam and a few coconut flakes.

    mini pumpkin mousse

    Mini Pumpkin Mousse

    Mini Pumpkin Mousse 

    Makes 12 servings.

    2 cups plain canned pumpkin

    1 cup plain fat-free Greek yogurt

    3/4 cup pure maple syrup

    1 teaspoon ground cinnamon

    1/2 teaspoon ground nutmeg

    1/2 teaspoon ground ginger

    1/4 teaspoon ground cloves

    8 ounces frozen, thawed light whipped cream (or 1/2 cup heavy cream that’s been whipped, or cashew cream)

    2-3 medium gingersnaps, crumbed (optional)

    Place pumpkin, Greek yogurt, maple syrup, cinnamon, nutmeg, ginger, and cloves in a large mixing bowl. Beat on high speed for 1 minute. Set aside 3 tablespoons of the whipped topping or cream, and fold what remains into the pumpkin mixture. Spoon the mousse into 12 small serving dishes. Chill until ready to serve. Top each with a teaspoon of whipped topping and crumbled gingersnap cookies, if desired.

    peanut butter chocolate cups

    Peanut Butter Chocolate Cups

    Peanut Butter Chocolate Cups

    Makes 24 cups.

    12 ounces dark chocolate

    1 cup heavy cream

    2/3 cup Greek-style cream cheese

    1 cup powdered sugar

    1/2 cup creamy peanut butter

    mini chocolate chips or chocolate for shaving, if desired

    Cut two clean, one-dozen empty foam egg cartons into separate egg cups to make 24 cups.

    Melt the dark chocolate.  Place a heaping teaspoon of melted chocolate in each egg cup and tilt to evenly coat. Put egg cups on a baking sheet and freeze for 20 minutes.

    Place cream in a large mixing bowl. Beat on high speed until cream forms stiff peaks, about one or two minutes. Do not overbeat.  Transfer cream to a medium bowl and set aside.

    Add cream cheese, sugar, and peanut butter to the large mixing bowl.  Beat on high speed until smooth. Fold the whipped cream into the peanut butter mixture until completely combined and the mixture is uniform in color and texture. Refrigerate.

    Take egg cups out of the freezer. Carefully peel the egg carton from the chocolate, keeping your fingers near the bottom.

    To assemble, place a tablespoon or so of the peanut mixture into each chocolate cup and top with shaved chocolate.

    Better-for-You Chocolate Holiday Treats

    I love combining chocolate with dried fruit, or nuts, or both! My friends and family seem to like the idea, too.  They’re always so appreciative when I present them with these super simple, healthier and better-for-you chocolate holiday treats, which make great gifts.

    bags of holiday candy wrapped with ribbon

    How to make healthier holiday treats

    There’s no formal recipe for my healthier holiday treats. For each batch, melt 10 ounces of dark chocolate (I use dark chocolate chips)  in a double boiler. You can also melt the chocolate in the microwave. Use a large glass bowl to make room for other ingredients.

    chocolate chips, almonds, raisins, dried apricots

    When the chocolate has melted, add 2 cups whole or chopped nuts, dried fruit, shredded coconut, or a combination directly to the double boiler, mix thoroughly, and drop by large tablespoons onto waxed paper.

    double boiler filled with melted chocolate, whole almonds, coconut

    Top with festive sprinkles, if desired!

    chocolate nut clusters

    My latest obsession is macadamia nuts, dried cranberries, and white chocolate. Yum!

    white chocolate, macadamia cranberry clusters

    I prepare several batches of treats with a variety of ingredients.

    cross section of chocolate almond cluster

    When I need to be mindful of nut allergy, I make the dried fruit treats first and package them up so that they don’t come into contact with nuts. These are a raisin and coconut combo:

    chocolate covered raisin clusters topped with coconut

    Dip the apricots halfway in the melted chocolate.

    bowl of melted chocolate with hand dipping in a dried apricot

    Allow the treats to set for about 2 to 3 hours before packaging.

    chocolate covered dried apricots

    Would it be better to forgo the chocolate and eat plain nuts and dried fruit? Yes, that would be perfect, but not nearly as much fun.  I think my friends and family would be disappointed, and so would I!

    Happy holidays!

     

    What to Do When You Fail at Meal Prep

    Confession: My idea of meal prep is making a double batch of chili. I know that I should prepare more food on Saturdays and Sundays for the week ahead, but I can’t get myself to devote the time to that task, however worthy.  I am good at stocking my kitchen with nutritious foods and making healthy meals and snacks, so I figure I’m doing something right. Still, getting advice from a pro about what to do when you fail at meal prep couldn’t hurt.

    HealthyMealPrep_FINALCOVER

    Why Should I Meal-Prep?

    In my quest to improve my meal prep skills, I headed for Toby Amidor’s latest creation, The Healthy Meal Prep Cookbook. Not only does this registered dietitian/nutritionist and working single mother of three prepare delicious and nutritious food ahead of time, she found the energy to write about it so that we can, too.

    According to Toby, you (and I) should invest in meal prep because it saves time and money; it’s easier to control portions, which helps promote weight control; and you’ll avoid take-out food and processed products to get a meal on the table fast.

    If you’ve never prepped meals before or want to be better at it, you can’t go wrong with The Healthy Meal Prep Cookbook.  There are more than 100 recipes to choose from, designed with simple-to-find ingredients, including Apple Walnut Loaf, Slow-Cooker Three Bean Chili, Arugula Salad with Salmon, and Mason Jar Key Lime Parfaits.

    Have I mentioned the two-week meal plans for those interested in Clean Eating, Weight Loss, and Muscle Building? You’ll have no excuse not to shop for nutritious foods when you see Toby’s detailed ingredient lists to make following these plans a breeze.


    Check out Toby Amidor’s blog! 


    meal prep with healthy foods

    Now, that’s some kind of meal prep! Doesn’t this look delicious? (Photo courtesy of Nat & Cody Gantz)


    Don’t let these meal prep myths hold you back from trying to do better!


    Easy, Healthy, and Delicious Recipes 

    Even if don’t completely embrace meal prep, nobody’s stopping you from enjoying Toby’s delicious recipes. That’s what I do! I’ve read The Healthy Meal Prep Cookbook, nodding my head in agreement at what Toby recommends, but the fact remains that while I like the idea of having meals ready to eat at a moment’s notice, I prefer more flexibility at meal time. (Read: I am in no way as organized as Toby.)

    I have been feeding a family of five for years, so I do have some kitchen skills, which I allude to at the beginning of this post. I mostly know what I’m making during the week, and I shop regularly for food so I always have nutritious ingredients on hand.

    17 Meals You Can Make in Less Than 5 Minutes

    Here are some of my favorite “fast food” ideas.

    Breakfast/Snack

    • Top a 2-ounce whole-wheat bagel with 2 tablespoons peanut butter, almond butter, or sunflower seed butter. Serve with 8 ounces 1% low-fat milk or fortified soy milk, and fruit.

    • Spread 2 slices whole grain bread with 2 tablespoons sunflower seed butter, and top with 1 small banana, sliced, or 2 tablespoons raisins.

    • Scramble 2 eggs and divide equally between a small whole-wheat pita pocket that’s been cut in half. Add salsa, a handful of spinach, and 1⁄4 cup shredded reduced-fat cheese, if desired. Pair with 8 ounces milk or fortified soy milk.

    • Scramble 2 eggs with 1⁄4 cup diced mushrooms, and 1⁄4 cup shredded reduced-fat cheddar cheese. Serve with 2 slices whole-wheat toast, and fruit.

    • Pair 1 hard-cooked egg with 8 ounces low-fat yogurt, 1 slice whole-grain toast, and fruit.

    • Halve a cantaloupe or honeydew melon, remove the seeds, and fill with 1 cup cottage cheese or low-fat yogurt. Serve with a whole wheat roll.

    Lunch/Dinner

    • Microwave a medium white potato. Scoop out the insides and mix with 1 cup cottage cheese. Return the filling to the potato skins and warm in the microwave. Add a green salad.

    • Top 1 whole-wheat pita round covered with tomato sauce with sliced part-skim mozzarella cheese. Broil until cheese melts. Serve with 8 ounces 100% orange juice.

    • Make a quick quesadilla using two whole-wheat 7-inch sandwich wraps, 2 ounces chopped leftover chicken, and 1 ounce Monterey Jack cheese. Grill in a skillet. Enjoy with fruit.

    • In a bowl, layer 1 cup cooked whole-grain couscous, 1 cup cooked vegetables, and 4 ounces cooked leftover salmon, or canned or pouched salmon.

    • Arrange 4 ounces canned or pouched, drained tuna, 10 whole-grain crackers, and sliced red bell pepper, and enjoy.

    haddock topped with chopped tomatoes on plate

    My go-to fish meal: breaded haddock topped with a can of undrained chopped tomatoes and dried parsley with vegetables and whole grain bread. That’s dinner!

    • Mix 1 cup canned reduced-sodium lentil soup and 1 cup cooked pasta or other leftover cooked grain such as farro, brown rice, freekeh, or quinoa. Serve with 8 ounces milk or fortified soy milk and fruit.

    • Combine 1 cup canned white beans, drained, with 1 tablespoon olive oil and 4 ounces peeled and raw shrimp in a skillet. Cook until shrimp are pink. Serve with fruit or vegetables.

    • Saute 1⁄2 pound 100% ground skinless turkey breast meat or 95% lean ground beef with chopped onions and 1⁄2 teaspoon ground cumin. Spoon cooked meat equally onto 2 whole-wheat tortillas along with chopped tomato, lettuce, and plain yogurt. (This dish serves two.) Serve with fruit or vegetables.

    • Coat 4 ounces thinly sliced chicken breasts or tenders with flour. Heat 1 tablespoon canola oil in a medium skillet over medium heat. Cook chicken for about two minutes on each side. Place chicken on a whole-wheat sandwich bun and garnish with tomato and lettuce, and avocado, if desired. Serve with 8 ounces milk and a piece of fruit.

    • Quick fried rice: Heat 2 teaspoons canola oil in a medium skillet. Add 1 cup cold cooked white or brown rice, 1⁄4 cup chopped onion, 1⁄4 cup cooked peas or diced carrots or both, and 2 beaten eggs. Toss the entire mixture until the egg is cooked. Season with a dash of low-sodium soy sauce. Serve with fresh fruit.

    • Place 4 ounces cooked shrimp, canned or pouch tuna, cooked or pouch salmon, cottage cheese, or tofu, on top of 2 cups chopped leafy greens and 1⁄2 cup grape tomatoes. Top with a mixture of 2 teaspoons olive oil and balsamic vinegar. Serve with  whole-grain bread or roll.


    5 Stress-Free Family Meals


    How to Shop for Must-Have Kitchen Staples 

    Whether or not you plan your meals out to the last green bean, it’s a good idea to have nutritious foods on hand to rustle up healthy meals and snacks in minutes. Here’s a list that you can tailor to your needs.

    cottage cheese, eggs, greek yogurt, beets, tofu

    A few must-have items from my refrigerator.

     

    Refrigerator/Freezer Items

    • Eggs

    • Plain yogurt, Greek or regular

    • Boneless, skinless chicken breasts

    • Grated hard cheese, such as cheddar and Monterey Jack

    • 95% lean ground beef

    • Ground 100% turkey breast meat

    • Low-fat cottage cheese

    • Milk

    • Tofu

     

    edamame, frozen shrimp, frozen wild blueberries, frozen channa masala

    Frozen staples to keep on hand for healthy meals.


    How to take steps to get better at meal planning


    • Frozen fish fillets, frozen shrimp

    • Frozen plain fruit and fruit canned in its own juice

    • Frozen plain vegetables and no-salt added canned vegetables


    Recipe: Tuna Burgers with Smashed Avocado and Tomato are ready in 20 minutes!


    Pantry Items

    • Canned or pouched tuna or salmon

    • Canned diced tomatoes

    • Canned pineapple

    • Canned beans, such as garbanzo, black beans, and cannelloni

    • Whole grain cereal, bread (such as pita and Naan), and grains, such as pasta, quinoa, and freekeh

    • Pasta (marinara) sauce and pizza sauce

    • Peanuts, pistachios, almonds, walnuts, cashews

    • Dried fruit, such as California raisins

    • Peanut butter, almond butter or sunflower seed butter


    Recipe: It takes just 5 minutes to make No-Bake Peanut Butter Cereal Bars


    canned tomatoes, beans, tuna fish, peanut butter, tomato sauce, pouched salmon

    I couldn’t get by without foods from cans, jars, and pouches!

     

     

     

     

     

     

    %d bloggers like this: