Today, I shared some ideas for making healthy food swaps! Taking foods you eat regularly and swapping them out for healthier versions is a great way to feel better and take care of yourself.
Here is the video of the segment:
And, here are the recipes:
Homemade Instant Miso Soup
Throw out those instant ramen packets! Make this the night before, and grab and go to work or school the next morning.
- 2 Tbs yellow miso paste
- 3 tsp tamari
- 2 Tbs water
- 1 cup cooked soba noodles (or noodles of choice. Vermicelli, udon, and kelp noodles work well too!)
- 1/4 cup shaved carrot
- 1/4 cup julienned cucumber
- 1 tsp dried wakame
- 1 tsp green onions, sliced thin
- 1/4 avocado, cubed
- 1 Tbs nori sheets, cut into thin strips
- 1 tsp sesame seeds (black is pretty, but any color will do)
- 2 cups boiling water
- In a small bowl, combine 2 tablespoons of water, miso, and tamari and mix until the miso is dissolved. Pour that into the bottom of your soup container - any jar that has a air-tight lid, such as a quart or half gallon mason jar, or 1 liter jar will do.)
- Add the cooked noodles, then all of the other vegetables on top.
- Sprinkle the nori strips and sesame seeds on top, and secure with the lid. Refrigerate until ready to eat.
- Pour about 2 cups of water into the jar, mix well, cover, and let it sit for a few minutes, until the wakame has reconstituted. Open the jar, and enjoy!
Zucchini Puffs
These are lighter than zucchini bread, and make a great snack. Put them in the freezer, and take one out whenever you want one!
- ½ cup butter
- ¾ cup honey
- 1 egg
- 2 cups whole-wheat flour
- 1 teaspoon baking soda
- ½ teaspoon cinnamon
- 1 pinch nutmeg
- 1 pinch ground cloves
- 1 pinch salt
- 1 cup rolled oats
- 1 cup raisins
- 1 cup grated zucchini
- Cream butter add honey. Add egg and beat well.
- Combine flour, soda, cinnamon, nutmeg, cloves, salt, rolled oats, and raisins in a separate bowl.
- Add flour mixture alternately with zucchini to egg mixture.
- Drop by teaspoon onto a cooked sheet lined with parchment paper.
- Bake at 375 Degree F oven for 10-15 minutes (time may vary as all ovens are different.)
Orange-Infused Steel Cut Oats with Fresh Blueberries & Sliced Almonds
Oatmeal is perfect on a chilly day and it is also a really great power-packed healthy breakfast. I am excited to share my all time favorite oatmeal recipe with you all! This is my Orange-Infused Oatmeal with Fresh Blueberries and Almond Slices. Creamy, citrus-y oatmeal, burst of fresh, sweet blueberries and the nutty crunch from the almonds makes this heaven in your mouth! I cant wait for you to give it a try!
Ingredients:
1 cup Steel Cut Oats
2 cup orange juice
2 cup water
Dash of salt
2 Tbs Maple Syrup
½ cup Almond slices
1 pint blueberries
Orange zest (optional)
Preparation:
1. Combine the oats, salt, orange juice and water and bring to a boil, then reduce to a simmer.
2. Let it simmer, covered, for about 15 minutes or until the liquid is absorbed, and the oatmeal is the right chewy-ness for you.
Add the maple syrup, and stir until combined.
3. Top with fresh blueberries, almonds, and orange zest. Enjoy!
Kale Chips
Kale Chips! Yes, kids like them too.
- Approximately 4 big handfuls of washed Kale, leaves stripped from its stalk, and torn into bite-sized pieces
- 1-2 Tablespoons Grape seed oil
- 1/2 teaspoon sea Salt (you can add more after it’s done if you want it more salty)
- Preheat oven to 350F. Line a baking sheet with parchment paper. Lower the oven temperature, the better, since the nutrients aren’t baked off…you just have to leave it in the oven longer. If you have a dehydrator, that is even better!
- Combine ingredients and toss to coat. Spread evenly, in one layer on the baking sheet.
- Bake for 12-20 minutes until leaves are crisp. Check at 12 minutes and check every 2 minutes. Make sure they are very crisp, but not brown. (Brown kale chips are bitter!)
Raspberry and Banana Sorbet
This 3-ingredient “nice” cream will be a great swap for the regular-old ice cream. Splurge with a bit of high quality dark chocolate for the bowl – it has health benefits too!
- 560g (20 oz) dark chocolate
- Small water balloons, washed
- 1/2 cup almond milk
- 1 cup frozen rasberries
- 2 frozen bananas
- Melt chocolate in a bowl over a double boiler until its silky smooth.
- Place small little dollops of the chocolate on a silicone mat to make the base for the bowl.
- Blow up your water balloons to about the size of your fist, and dip them in the chocolate so that half the balloon is covered in chocolate.
- Take the balloon and place it on the dollop of chocolate on the mat. Do this for all the balloons, and let sit until they are completely hardened, about 3 hours.
- Blend up raspberries, almond milk and bananas until smooth.
- Carefully snip the top of the balloon to deflate them, and pull them from the wall of the chocolate bowl.
- If there is a small hole at the bottom of your chocolate bowl, add some more chocolate and let sit for another 20 minutes.
- Scoop the sorbet in the bowls, and enjoy!