back to blog

Healthy Grain Bowl with Orange Curry Dressing RecipeHealthy Grain Bowl with Orange Curry Dressing

Source: MyFoodDiary.com

Healthy Grain Bowl with Orange Curry Dressing

These healthy grain bowls are loaded with protein and dietary fiber. Cauliflower and spinach add vitamins and disease fighting antioxidants. Make them over the weekend and store in separate containers for on-the-go lunches during the week.

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 50 minutes

Ingredients

  • 5 ½ cups water
  • 1 cup dry wheat berries
  • 1 cup dry brown lentils
  • 3 tbsp extra virgin olive oil
  • 16 oz. bag cauliflower rice, defrosted if frozen*
  • 2 cups chopped fresh spinach
  • ½ tsp garlic powder
  • ½ cup fresh orange juice
  • 1 tsp curry powder
  • ¼ tsp fine ground sea salt
  • 2 tbsp roasted pumpkin seeds

Directions

  1. In a medium saucepan, bring 4 cups of water to a boil. Add the wheat berries. Reduce the heat to simmer. Partially cover with a lid and cook 45 to 50 minutes, until tender, but still slightly chewy. Drain any remaining liquid.
  2. In a separate medium saucepan, bring 1 ½ cups of water to a boil. Stir in the lentils. Reduce the heat to simmer. Partially cover with a lid and cook for 20 to 30 minutes, until the lentils are tender and all liquid has been absorbed.
  3. While the grains and lentils cook, prepare the vegetables. Heat ½ tablespoon of olive oil in a large skillet over medium-high. Add the cauliflower and cook for 5 minutes, until tender and any liquid has evaporated. Add a ½ tablespoon of olive oil to a medium skillet and heat over medium-high. Add the spinach and cook for 2 minutes, until the spinach begins to wilt. Stir ¼ teaspoon of garlic powder into the cauliflower and the remaining ¼ teaspoon into the spinach.
  4. In a small bowl, whisk together the orange juice, 2 tablespoons of olive oil, curry powder and sea salt.
  5. In each of 4 serving bowls, arrange ¼ of the wheat berries, lentils, cauliflower and spinach. Drizzle each with ¼ of the orange curry dressing. Sprinkle each bowl with ½ tablespoon of pumpkin seeds and serve.

*If you can’t find cauliflower rice at your supermarket, you can make it by grating 1 large head of cauliflower by hand or in a food processor fitted with the grating attachment.

Nutrition information for 1 serving: Calories 388; Total Fat 12.7 g; Saturated Fat 2 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 189 mg; Carbohydrate 65.6 g; Fiber 18.5 g; Sugar 6.7 g; Protein 16.9 g; Vitamin A 1499 IU; Vitamin C 66.2 mg; Calcium 43 mg; Iron 5.9 mg

Simple Roasted Tomatoes RecipeSimple Roasted Tomatoes

Source: MyFoodDiary.com

Simple Roasted Tomatoes Recipe

Tomatoes are full of antioxidants that protect against heart disease and some cancers. This recipe turns bite-size cherry or grape tomatoes into a delicious side dish. The tomatoes are tossed in olive oil and herbs and then roasted until they are tender and juicy. Serve them with fish or use them to top whole wheat pasta.

Yield: 4 servings

Preparation time: 5 minutes

Baking time: 10 minutes

Ingredients

  • 1 pint cherry or grape tomatoes
  • 1 tbsp extra virgin olive oil
  • 1 tbsp chopped fresh chives
  • 1 tbsp chopped fresh basil
  • 1/8 tsp fine ground sea salt

Directions

  1. Preheat the oven to 425 degrees Fahrenheit. Place the tomatoes in a single layer on a baking sheet.

  2. Drizzle the tomatoes with the oil and then sprinkle them with the herbs and salt. Stir the tomatoes gently around the pan.

  3. Roast for 5 minutes. Remove from the oven and stir. Roast for an additional 3 to 5 minutes, until the tomatoes are warm and the skins begin to burst.

Nutrition information for 1 serving: Calories 51; Total Fat 3.5 g; Saturated Fat 0.5 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 84 mg; Carbohydrate 5.6 g; Fiber 1.1 g; Sugar 3.5 g; Protein 1 g; Vitamin A 674 IU; Vitamin C 28 mg; Calcium 18 mg; Iron 0.9 mg

Vegetable Rice Pilaf RecipeVegetable Rice Pilaf

Source: MyFoodDiary.com

Vegetable Rice Pilaf Recipe

Adding extra vegetables to your favorite side dishes is a great way to increase nutrients and decrease calories. Make a traditional rice pilaf more nutritious by using whole grain rice, broccoli, peas and carrots.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
116
Calories
10
Calories from Fat
% Daily Value*
2%
Total Fat 1.1g
0%Saturated Fat 0g
Trans Fat 0g
0%
Cholesterol 0mg
5%
Sodium 113mg
8%
Total Carbohydrate 25.4g
10%
Dietary Fiber 2.6g
Sugars 2.4g
Protein 3.3g
Vitamin C 29%Vitamin A 61%
Iron 5%Calcium 2%
* Percent Daily Values are based on a 2,000 calorie diet.

Yield: 6 servings

Preparation time: 10 minutes

Cooking time: 50 minutes

Ingredients

  • 2 ¾ cup water
  • 1 cup dry long grain brown rice
  • 1 cup shredded carrot
  • 1 cup finely chopped fresh broccoli
  • ½ cup fresh or frozen peas
  • 1 tbsp chopped fresh chives
  • ¼ tsp garlic powder
  • ¼ tsp fine ground sea salt
  • ¼ tsp ground black pepper

Directions

  1. In a large saucepan, bring 1 ¾ cups of the water to a boil. Add the rice. Reduce the heat to medium, cover and simmer for 45 to 50 minutes, until the rice is tender and all water has been absorbed.

  2. Bring the remaining 1 cup of water to a boil in a large saucepan over high-heat. Add the broccoli and carrots and cook for 2 minutes. Add the peas and cook for 1 more minute. Remove from the heat and strain the vegetables in a colander.

  3. Add the vegetables to the rice. Sprinkle in the chives, garlic powder, sea salt and black pepper. Stir to combine all ingredients and serve.

Baked Black Bean and Egg Cups RecipeBaked Black Bean and Egg Cups

Source: MyFoodDiary.com

Baked Black Bean and Egg Cups Recipe

These black bean and egg cups are a great option when you need a breakfast on-the-go. They are packed with protein to keep you full all morning. Using a combination of whole eggs and egg whites limits saturated fat and cholesterol, and black beans add dietary fiber.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
56
Calories
19
Calories from Fat
% Daily Value*
3%
Total Fat 2.1g
2%Saturated Fat 0.5g
Trans Fat 0g
30%
Cholesterol 90mg
8%
Sodium 202mg
1%
Total Carbohydrate 2.4g
3%
Dietary Fiber 0.7g
Sugars 0.2g
Protein 5.8g
Vitamin C 2%Vitamin A 2%
Iron 1%Calcium 1%
* Percent Daily Values are based on a 2,000 calorie diet.

Yield: 6 egg cups

Preparation time: 10 minutes

Baking time: 12 minutes

Ingredients

  • 3 whole large eggs
  • 3 large egg whites
  • 1 tbsp chopped fresh dill
  • 1 green onion, chopped fine
  • ¼ tsp fine ground sea salt
  • 1/8 tsp ground black pepper
  • 6 tbsp cooked black beans

Directions

  1. Preheat the oven to 375 degrees F. Silicone baking cups are ideal for making egg cups, but a standard muffin tin sprayed with non-stick cooking spray can also be used.

  2. In a medium bowl, whisk together the eggs, egg whites, dill, green onion, sea salt and black pepper. Whisk well for 1 minute until the liquid is frothy.

  3. Place 1 tablespoon of black beans into each of the 6 muffin cups. Pour an equal amount of the eggs into each cup.

  4. Bake for 10 to 12 minutes, until the tops are browned and the center of each cup is firm.

Sweet and Spicy Peanuts RecipeSweet and Spicy Peanuts

Source: MyFoodDiary.com

Sweet and Spicy Peanuts Recipe

Peanuts contain protein and heart-healthy fat for a quick snack that will keep you feeling full. You can give plain peanuts more flavor while controlling sugar and sodium by making these sweet and spicy peanuts at home.

Nutrition Facts
Serving Size 1/8 recipe
Amount Per Serving
178
Calories
137
Calories from Fat
% Daily Value*
23%
Total Fat 15.2g
10%Saturated Fat 2.1g
Trans Fat 0g
0%
Cholesterol 0mg
2%
Sodium 40mg
2%
Total Carbohydrate 6.9g
9%
Dietary Fiber 2.3g
Sugars 3.5g
Protein 7.1g
Vitamin C 0%Vitamin A 1%
Iron 7%Calcium 3%
* Percent Daily Values are based on a 2,000 calorie diet.

Yield: 8 servings

Preparation time: 5 minutes

Baking time: 8 minutes

Ingredients

  • 1 tbsp honey
  • 1 tbsp extra virgin olive oil
  • ¼ tsp ground cayenne pepper
  • 1/8 tsp smoked paprika
  • 1/8 tsp fine ground sea salt
  • 1 ½ cups raw, unsalted peanuts

Directions

  1. Preheat the oven to 425 degrees F.

  2. In a medium bowl, stir together the honey, olive oil, cayenne pepper, paprika and salt.

  3. Add the peanuts and stir well to coat them evenly.

  4. Pour the peanuts onto a non-stick baking sheet or a baking sheet covered in parchment paper. Spread in a single layer.

  5. Bake for 5 minutes. Remove from the oven and stir. Bake for an addition 2 to 3 minutes, until golden brown. Watch them carefully because they can brown and burn quickly in the last few minutes.

  6. Allow to cool completely before serving. Break apart and then blot gently with a paper towel if any excess oil appears on the nuts.

MyFoodDiary - Calorie counting made easy
About MyFoodDiary

MyFoodDiary makes counting calories easy. Search from over 80,000 foods.

Learn More
Categories Exercise
Lifestyle
MyFoodDiary
Nutrition
Recipes
Weight Loss

Nourish Sweat Thrive Mizu Water Bottle
$21.95  $15.95
Follow Us on the Web