Mango Paradise Smoothie

Posted on March 28, 2013 by Kelly

I recently made a delicious new smoothie combo that has really got me in the mood for summer…your turn Mother Nature, we’re all waiting. Despite the temperature outside, you can imagine you’re sitting on a tropical island as you drink this Mango Paradise Smoothie.

Because most of the ingredients are super juicy, there’s not much that goes into this smoothie:

I don’t often buy mangos, and truthfully I didn’t buy this one. I came home from my parents house with it recently, after cleaning out the produce they had in their fridge before they went out of town…score! Anyway, mangos are daunting to me, they’re big, clunky and have an odd-shaped pit. I still couldn’t give you nicely diced mango, but I can show you how to get the fruit out for this smoothie. Basically, it helps to keep the mango on its end when you are peeling (with a paring knife) and cutting the fruit off.

Next, give it all whirl in your trusty Vitamix and you’re good to go!

Mango Paradise Smoothie

Prep time: 5min

Cook time: n/a

Serves: 2

1 mango, peeled & fruit cut away from pit
1 banana, peeled
10 large, green grapes
1 orange, peeled
1C ice

Place all ingredients into blender
Blend until smooth
Enjoy!

Question: Are there food items you shy away from because you aren’t comfortable prepping them?

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Teriaki Chicken Stir Fry

Posted on March 15, 2013 by Cassie

One of the most important tips I’ve ever learned about healthy eating is incorporating a lot of vegetables. There is a huge correlation between vegetable consumption and healthy weight, but vegetables are also filled with vitamins, fiber, and water and are super low in calories by the weight. They are the number one light food you could eat. And one of the few foods that nearly every diet says you can eat as much of as you want (the thought there is that no one will engorge themselves with broccoli).

But the problem with modern, American food is that vegetables are usually the first to go. Think about most quick dinner choices, especially those in restaurants and you will quickly see that they are not serving you “Plate Method” foods. It is clear that half the plate is not filled with veggies, usually not even a quarter is! So how do you make half your plate filled with veggies as the Plate Method recommends? Well, you need to cook foods that are very heavy on the veggies. Like my homemade Teriaki Chicken Stir Fry. The most difficult part is just the veggie prep, but overall, it is a simple recipe. Check it out:

Directions:
Choose 3-15 different types of veggies that you like. Cut them into roughly the same size. I like peppers, cauliflower, jalapenos, carrots, broccoli, asparagus, mushrooms. It is particularly pretty with most of the rainbow in it.

Cook up some chicken breast and steam some rice.

Mix the veggies and sautee in a medium pan with soy sauce (low sodium if possible) and a little honey.
(If you want more flavors and spices, experiment. Some to try might be lime juice, cumin, black pepper, turmeric, basil, oregano, etc.)

Serve on a small bed of rice and enjoy your perfect plate method and delicious meal!

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Apple-Cinnamon Protein Pancake

Posted on February 25, 2013 by Kelly

I LOVE pancakes, so experimenting and creating more nutritious versions of them (that taste just as delicious) is really the best thing ever. I think I’m officially addicted to protein pancakes.

Pancake ingredients:

1/4 cup rolled oats
1/4 cup liquid egg whites
1/4 cup plain Greek yogurt
1/2 tsp vanilla extract
1/2 tsp cinnamon

Topping ingredients:

1 medium apple
1 tbsp lemon juice
1/3 cup water
1 tsp cinnamon

Directions:

Dice apple into small pieces and then mix with lemon juice, water, and cinnamon. Cook in a pot on medium heat for 5-7 minutes until most of liquid has evaporated and apples are soft.
Meanwhile, in a medium bowl, mix together pancake ingredients.
Preheat a skillet (medium-low heat), spray with non-stick spray, and pour in the batter while shaping it into a pancake with a spoon.
Heat until partially cooked and flip pancake.
Once cooked the pancake is cooked through, remove from heat and top with cinnamon apples. (I also spread sunflower butter on mine.)

Makes 1 large pancake

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Make Your Own Healthier Girl Scout Cookies

Posted on February 20, 2013 by Kelly

Whether you want to avoid some of the highly-processed ingredients (like trans fats and palm oil) or you just can’t wait for the annual cookie sale, I’ve got some simple ways to make healthier versions of these classic treats.

Why Make Your Own
Though Girl Scout cookies boxes say “trans-fat free,” the term is officially defined by the FDA as a food that contains less than 0.5 grams of trans fat per serving, meaning some varieties — including uber-popular Thin Mints, Samoas and Tagalongs — still contain trace amounts of the fat. The giveaway: Look for “partially-hydrogenated” on the ingredient list. That ingredient list also contains palm oil and preservatives — your homemade ones will just taste better.

2 Recipes, 5 Different Girl Scout Cookies
Many of the favorite Girl Scout cookies begin with the same base: The classic shortbread cookie. I’ve focused on getting the key flavors of each classic versus creating an exact replica of each kind. All these cookies freeze well — just bake and freeze in an airtight container for up to 3 months for an on-demand sweet treat.

Recipe #1: Shortbread Cookies
Start with any basic shortbread cookie recipe – like this one from Claire Robinson. Once baked and cooled, you’ve got the base for 4 different Girl Scout cookies. For the ones with toppings, place on a parchment lined baking sheet and transfer to the fridge for 15 to 20 minutes to set before serving.

Trefoils: Leave plain for the most classic of Girl Scout munchies. A 2.5-inch round cookie has about 45 calories.

Samoas: For the caramel-coconut topping: melt down chewy caramel candies in a microwave safe bowl sprayed with nonstick spray. Microwave in 15-second increments (stir every 15 seconds) until completely melted. Mix in shredded coconut and spread over shortbread cookies, then drizzle with melted semisweet chocolate chips.

Tagalongs: Top with a 1/2 teaspoon of each creamy peanut butter, followed by melted semisweet chocolate.

Do-Si-Dos: Top with a teaspoon of crunchy peanut butter for 35 calories of healthy fat. Instead of the typical sandwich cookie, leave it open-faced to save some calories.

Thin Mints
Melt 1 cup of semi-sweet chocolate chips in a microwave safe bowl in 30-second increments, stirring well. When completely melted, stir in 1/8 teaspoon of peppermint extract (a little goes a long way) — you can always add more, but do it carefully. Dip cooled chocolate wafer cookies in chocolate, transfer to a parchment lined baking sheet and place in the fridge to set. To save a few chocolate-y calories, simply spread chocolate over the top of cookies instead of completely coating them.

TELL US: What’s your favorite Girl Scout cookie?

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Valentines’ Day Dinner: {Honey Ginger Pork Tenderloin}

Posted on February 15, 2013 by Kelly

Do you look forward to Valentines’ Day? Do you have any traditions or expectations? I’m not much of a flowers, or candy, or even jewelry person. I usually just request some sort of handwritten note, that I treasure for weeks to come. Traditions aside, your significant other will thank me later: you should definitely make THIS for Valentines’ Day dinner! –> Guys love this meal. I mean really really love it. Like drool over it. Like beg you to make it again and again. Like sing praises about what an amazing cook you are, even if you don’t make anything else for weeks. It’s that good. I promise. Oh, and girls like it too.

Introducing Honey Ginger Pork Tenderloin:

This is an old adapted Southern Living recipe, circa 1989. An oldie, but goodie. I’ve changed some of the ingredients, some of the quantities, and even the cooking method. But I’ve been making it this way now for literally years. It is my number one requested recipe!

Yield: Serves 4

Ingredients

two 3/4-pound pork tenderloins
1/4 cup honey
1/4 cup soy sauce
1/4 cup oyster sauce
2 tablespoons plus 1 teaspoon minced peeled fresh gingerroot
1 tablespoon ketchup
1/4 teaspoon onion powder
1/4 teaspoon cayenne
1/4 teaspoon cinnamon

Garnish: fresh flat-leafed pareley sprigs

Preparation

Pat pork dry and arrange in a shallow dish. In a bowl whisk together all remaining ingredients and pour marinade over pork. Turn pork to coat well. Chill pork, covered, turning it once or twice, at least 8 hours and up to 1 day.

Prepare grill.

Remove pork from marinade, reserving marinade, and arrange on a lightly oiled rack set 5 to 6 inches over glowing coals. Grill pork, basting with reserved marinade and turning it every 3 minutes, 10 minutes total. Discard marinade. Continue to cook pork, turning it every 3 minutes, until a thermometer diagonally inserted 2 inches into center of tenderloin registers 155°F., about 10 minutes more. Let pork stand 5 minutes before thinly slicing.

Serve pork garnished with parsley sprigs.

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The Rad Dish

Dishing about a Rad Life through Healthy Choices

Category Archives: Home recipes

Mango Paradise Smoothie

Teriaki Chicken Stir Fry

Apple-Cinnamon Protein Pancake

Make Your Own Healthier Girl Scout Cookies

Valentines’ Day Dinner: {Honey Ginger Pork Tenderloin}

Introducing Honey Ginger Pork Tenderloin: