‘Tis the season of warm, savory foods. I find that I tend to favor comfort foods (helloooo, mac-and-cheese!), so I’m always happy to find a healthier way to indulge. In understanding how tough it can be to plan around work, exercise, friends, family and all of the rest of it, I like to have a few easier go-to recipes on hand!
BREAKFAST FOR CHILLY MORNINGS
Apple Cinnamon Overnight Oats
My Whole Food Life
I absolutely love apple cinnamon, and this recipe is so nice to have on hand to prepare quickly and easily the night before to have a yummy breakfast to look forward to.
1/2 cup steel cut or rolled oats (steel cut oats have a crunch, rolled oats are smoother)
1 tsp chia seeds
1 tsp flax meal
1/2 – 1 tsp of cinnamon (depending on how strong you want it)
1/4 tsp vanilla extract
1/4 tsp nutmeg
2 Tbsp unsweetened applesauce
2 tsp maple syrup (optional)
3/4 cup vanilla unsweetened almond milk
1. Throw all the contents into a jar and mix well.
2. Stick in the fridge overnight.
Yield: 2 | Serving Size: ½ batch | Calories: 207 | Total Fat: 3g | Saturated Fat: 0g
Carbohydrates: 19g | Fiber: 3.5g | Sugar: 6g | Protein: 3.5g
SAVORY SOUP FOR LUNCH
Baked Potato Soup
This is one of my favorite recipes by far. This soup is lightened up using cauliflower, but you’re none the wiser as you taste it! Make it in big batches and freeze to have for later.
2 medium russet potatoes, washed and dried
1 small head of cauliflower (3 1/2 cups or 16 ounces), stem removed cut into florets
1 1/2 cups fat free chicken broth
1 1/2 cups 1% reduced-fat milk salt and freshly cracked black pepper
1/2 cup light sour cream
10 tbsp reduced-fat shredded sharp cheddar cheese
6 tbsp chopped chives, divided
3 slices bacon, cooked and crumbled (you can use turkey bacon if you prefer)
1. Pierce potatoes with a fork; microwave on high for 5 minutes turn over and microwave another 3 – 5 minutes, until tender.
2. Or if you prefer to use your oven, bake at 400° for 1 hour or until tender. Cool.
3. Peel potatoes. Meanwhile, steam cauliflower with water in a large covered pot until tender. Drain and return to pot.
4. On medium heat, add chicken broth, milk, potatoes and bring to a boil.
5. Use an immersion blender to puree until smooth.
6. Add sour cream, half the chives, salt and pepper and cook on low another 5-10 minutes, stirring occasionally.
7. Remove from heat. Ladle 1 cup soup into each bowl. Top each serving with 2 tbsp cheese, remaining chives, and bacon.
Yield: 5 | Serving Size: 1 cup | Calories: 200 | Total Fat: 7g | Saturated Fat: 3g
Carbohydrates: 23g | Fiber: 3.5g | Sugar: 6g | Protein: 14g
TASTY TREAT FOR DINNER
Crockpot Buffalo Chicken Quinoa Mac & Cheese
If you’re finding yourself craving a cheesy dish, this is your answer. A serving is respectably healthy, and the quinoa gives a boost of fiber and protein you don’t ordinarily get from a similar dish.
3/4 cup uncooked quinoa, rinsed and drained
1 lb boneless skinless raw chicken breasts, cut into 1/2 inch cubes [or shredded!]
1/2 cup buffalo wing sauce
2 cups chicken broth
1/2 tsp garlic powder
1 cup diced carrots (optional)
3/4 cup 50% reduced fat shredded sharp cheddar
1/4 cup crumbled feta or blue cheese (or additional cheddar)
1/2 cup plain low fat Greek yogurt
green onions for topping (optional)
1. Add all of the ingredients except the cheeses and Greek yogurt in your slow cooker and stir to combine.
2. Cover and cook on low for 5-6 hours or until chicken is cooked through and everything thickens.
3. Just before serving, stir in the cheeses and Greek yogurt until cheese melts and sauce becomes cheesy and creamy.
4. Top with green onions and additional cheese if desired.
Yield: 8 | Serving Size: 1 cup | Calories: 179 | Total Fat: 6g | Saturated Fat: 2g
Carbohydrates: 12g | Fiber: 1g | Sugar: 1g | Protein: 18g