Healthy Swaps on Q13 FOX News!

AmberEvents & AnnouncementsLeave a Comment

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.

Homemade Instant Miso Noodle Soup
  1. 2 Tbs yellow miso paste
  2. 3 tsp tamari
  3. 2 Tbs water
  4. 1 cup cooked soba noodles (or noodles of choice. Vermicelli, udon, and kelp noodles work well too!)
  5. 1/4 cup shaved carrot
  6. 1/4 cup julienned cucumber
  7. 1 tsp dried wakame
  8. 1 tsp green onions, sliced thin
  9. 1/4 avocado, cubed
  10. 1 Tbs nori sheets, cut into thin strips
  11. 1 tsp sesame seeds (black is pretty, but any color will do)
  12. 2 cups boiling water
  1. 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.)
  2. Add the cooked noodles, then all of the other vegetables on top.
  3. Sprinkle the nori strips and sesame seeds on top, and secure with the lid. Refrigerate until ready to eat.
  4. 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!
Cook With Amber

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!

Zucchinni Puffs
  1. ½ cup butter
  2. ¾ cup honey
  3. 1 egg
  4. 2 cups whole-wheat flour
  5. 1 teaspoon baking soda
  6. ½ teaspoon cinnamon
  7. 1 pinch nutmeg
  8. 1 pinch ground cloves
  9. 1 pinch salt
  10. 1 cup rolled oats
  11. 1 cup raisins
  12. 1 cup grated zucchini
  1. Cream butter add honey. Add egg and beat well.
  2. Combine flour, soda, cinnamon, nutmeg, cloves, salt, rolled oats, and raisins in a separate bowl.
  3. Add flour mixture alternately with zucchini to egg mixture.
  4. Drop by teaspoon onto a cooked sheet lined with parchment paper.
  5. Bake at 375 Degree F oven for 10-15 minutes (time may vary as all ovens are different.)
Cook With Amber

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!


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)


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.

Kale Chips
  1. Approximately 4 big handfuls of washed Kale, leaves stripped from its stalk, and torn into bite-sized pieces
  2. 1-2 Tablespoons Grape seed oil
  3. 1/2 teaspoon sea Salt (you can add more after it’s done if you want it more salty)
  1. 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!
  2. Combine ingredients and toss to coat. Spread evenly, in one layer on the baking sheet.
  3. 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!)
Cook With Amber

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!

Raspberry & Banana Sorbet in a Dark Chocolate Bowl
  1. 560g (20 oz) dark chocolate
  2. Small water balloons, washed
  3. 1/2 cup almond milk
  4. 1 cup frozen rasberries
  5. 2 frozen bananas
  1. Melt chocolate in a bowl over a double boiler until its silky smooth.
  2. Place small little dollops of the chocolate on a silicone mat to make the base for the bowl.
  3. 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.
  4. 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.
  5. Blend up raspberries, almond milk and bananas until smooth.
  6. Carefully snip the top of the balloon to deflate them, and pull them from the wall of the chocolate bowl.
  7. If there is a small hole at the bottom of your chocolate bowl, add some more chocolate and let sit for another 20 minutes.
  8. Scoop the sorbet in the bowls, and enjoy!
Cook With Amber

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.