Healthy Eating Resources

The Healthy Bachelorette now has more resources for you to take advantage of! Visit our new pages with information on meal planning, healthy cooking, weight loss and wellness, and healthy eating at work!

This purpose of this information is to give you a reputable place to go to for simple and useful guidance on getting through your busy life, the healthy way! Each page has steps and tools to give you guidance.  Check out the links in each one for more resources like recipes, shopping lists, and links to other reputable websites.


Here are some links to get you there quickly!

Meal Planning

Healthy Cooking

Weight Loss & Wellness

Healthy Eating at Work

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Breakfast Cranberry Carrot Muffins

Who knew muffins could include such random but delicious ingredients?  Why not put something better in there besides some super solid mystery fat and other big words we probably can’t pronounce?  Bananas, cranberries, oatmeal, and carrots make a surprisingly fantastic muffin.  So I cheated and bought the bag of shredded carrots and this suited my needs just fine.  If you are looking for more of a carrot cake consistency (hidden carrots) then you’ll need to shred them with the box grater yourself.  These taste just delightful toasted and with a little butter or jam on it. Perfect for breakfast or snack! NOM.

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Breakfast Cranberry Carrot Muffins

Makes: 12 Muffins

Ingredients

  • 1 1/2 cups all purpose flour
  • 3 tablespoons sugar
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground cinnamon
  • 1 cup rolled oats
  • 1/2 cup dried cranberries
  • 3 tablespoons olive oil
  • 1 large egg
  • 1/3 cup 1% milk (or milk of choice)
  • 2 cups shredded carrots (chop a little extra with a knife if using bagged carrots)
  • 2 medium ripe bananas, mashed

Directions

  1. Preheat the oven to 400 and spray or line a 12 tin muffin pan.
  2. n a large bowl combine the flour, sugar, baking soda, baking powder, salt, nutmeg, and cinnamon. Sift well or mix with a fork until combined.
  3. Next add the oats, cranberries, olive oil, egg, milk, carrots, and mashed banana.  Stir well until all ingredients are blended.
  4. Divide the batter evenly in the muffin tin and bake for 15-18 minutes until cooked through.

Savory Rosemary and Mushroom Frittata

Frigid winter nights and lazy shopping habits call for an easy dinner during the week. Eggs are among my most favorite ingredients, primarily because I can eat them for any meal of the day.  If you have the ability to purchase local eggs, I highly recommend it.  You will immediately notice the difference when cracking them open.  Local fresh eggs, and most store bought organic eggs, will have a noticeably deeper yellow-orange color to the yolk.  This is actually a very good thing, the deeper color means these chickens were fed healthy ingredients, which means their eggs are densely packed with nutrients. Enjoy this tonight and reheat for lunch tomorrow!

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Savory Rosemary and Mushroom Frittata

Serves: 2 (with leftovers)

Ingredients:

  • 1-2 tablespoons olive oil
  • 1 small onion, thinly sliced
  • 1 package button mushrooms, thinly sliced
  • 2 tablespoons fresh rosemary sprigs
  • 2 cups baby spinach
  • 6 eggs, beaten
  • cheddar cheese
  • salt & pepper

Directions

  1. Preheat the oven to 375 and heat an oven-proof skillet on medium heat.  Add the olive oil and onions and sauté for 3-5 minutes.
  2. Add the mushrooms and sauté for another 3-5 minutes, stirring frequently. Once the mushrooms are toasted brown and soft, add the fresh rosemary and stir.
  3. Add the baby spinach and stir well until the leaves become slightly soft.
  4. Add the eggs to the pan and swirl to let the mixture flow through to the bottom. Sprinkle with a pinch of salt and pepper.
  5. Top the egg mixture with the cheese.  Lower the heat to medium-low and let the eggs cook for 2-3 minutes.
  6. Swirl the pan and place into the oven.  Bake for another 5-6 minutes until eggs are set.
  7. Top with parsley, scallion, and avocado. Serve with roasted vegetables and toast.

 

 

Creamy Broccoli Cheddar Soup

The weather has been frigid and dreary which means I don’t want to do anything except wear flannel pajamas, eat cheesy foods, and watch Rom-coms. Despite this,  I am determined to not let the annual “winter coat” back on (or, better known as the reason I have 8 pairs of jeans in varying sizes).  I love to make soup, especially the good and hearty type.  This soup accomplishes that perfectly and, as a bonus, is thickened with cannelloni beans making this a low-fat, high fiber version!

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Creamy Broccoli Cheddar Soup

Serves: 2 (+4 lunches!)

Ingredients:

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 3 garlic cloves, sliced
  • 4 cups chicken stock
  • 2 cups of water
  • 1 can cannelloni beans, rinsed and drained
  • 2 carrots, peeled and minced
  • 3 cups of chopped broccoli
  • 2 cups of shredded sharp cheddar cheese, plus extra for serving
  • 1/2 cup 1% Milk, optional, and recommended 🙂
  • salt & pepper to taste

 

Directions:

  1. Heat a soup pot on medium and add the olive oil and onions. Sauté for 2 minutes until they turn clear.
  2. Add the garlic and sauté for another 2 minutes. (If it starts to become dry, add a tablespoon or 2 of water.)
  3. Add the stock and water to the pot.  Allow to simmer for 10 minutes.  (This is important as all of the flavors from the onion and garlic season the stock).
  4. Add the cannelloni beans and blend everything together using an immersion blender. This will create a nice puree of your aromatics and beans.
  5. Add the carrots and broccoli to the pot with the puree and allow the soup to simmer for another 5-8 minutes, until the carrots and broccoli are soft.
  6. Blend the soup again until it is almost entirely pureed.  Leaving some whole pieces of broccoli works well.
  7. Add the cheddar cheese (and milk, if desired), stir until melted,  and season to taste! Serve with extra cheddar.

 

*You can also use a regular blender, obviously!   When blending in step 5, leave about 2 cups of the soup in the pot and puree the rest.

*If freezing, do not add milk to the soup.  You can add milk when re-heating at a later point.

Curried Chicken Salad with Purple Cabbage Lettuce Wraps

Curried chicken is something I crave randomly.  I have my favorite spots to eat it and rarely bother to make it at home because, well, it just isn’t as good… until now!  I crafted this easy recipe in my own hot and steamy kitchen the other day because I just couldn’t stop thinking about it!  Hope you can enjoy it as much as I did for your next lunch!  Note some easy tips and adjustments in my picture captions! 🙂

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Curried Chicken Salad with Purple Cabbage Lettuce Wraps

Ingredients

  • 1 1lb chicken breast or tenderloins
  • 1 green onion
  • 1 small handful parsley
  • 1 stalk celery
  • 5 tablespoons plain greek yogurt
  • 1 tablespoon mayonnaise
  • 1 tablespoon ground cumin
  • 1 tablespoon fresh lemon juice
  • 10 cashews
  • 2 tablespoons dried cranberries or raisins
  • Pinch of salt
  • Fresh ground pepper to taste
  • 2-4 leaves of Purple cabbage, washed

Directions:

1. Place the raw chicken breast in a medium sized pot, fill with water 1 inch above the chicken breast.  Bring to a simmer on the stove and poach the chicken breast for about 15 minutes or until the juices run clear.

2. While the chicken is cooking, finely dice the green onion, parsley, and celery and place into large bowl.

3. Measure out the greek yogurt, mayonnaise, cumin, and lemon juice an add to the bowl.

4. Chop or crush the cashews into small pieces and add to the bowl.

5. Lastly, add the cranberries and seasonings.

6. Once your chicken is finished, chop into bite size pieces and add to the bowl.  Mix well and serve immediately or refrigerate for 2 hours to chill it.

7. Serve in purple cabbage lettuce wraps or bread/pita of your choice!

Celery, green onion, and parsley!

Celery, green onion, and parsley!

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All chopped up!

Chopped cashews! Feel free to add more or substitute with your nut of choice.

Chopped cashews! Feel free to add more or substitute with your nut of choice.

Greek yogurt, mayo, cumin, lemon juice, and cashews added!  Add mayo/yogurt to your liking!

Greek yogurt, mayo, cumin, lemon juice, and cashews added! Add mayo/yogurt to your liking!

Cooked and diced chicken

Cooked and diced chicken

Ready to eat!

Ready to eat!

Venerated Veggie Bowl with Quinoa and Bacon

If anyone has been to the lovely Asheville, NC, you have most likely heard of Tupelo Honey Cafe.  It’s a wonderful combination of fresh vegetables and southern flavors with a reasonable price tag. Similarly, if you have visited me in Greenville, we most likely took you to Tupelo Honey Cafe which has now opened in Greenville.

Tupelo Honey Cafe Greenville, SC

The first time I ever visited Tupelo was after running a race downtown, and I ordered this magnificent Venerated Veggie Bowl complete with fried okra and goat cheese grits. I fell in love. I honestly cannot recall a time when I went to Tupelo and did not order this dish (or split it with someone). It is that good. They also served it to me in yellow Fiestaware, and of course then I had to buy Fiestaware. I’m telling you, this place is amazing. So if you find yourself in Asheville or Greenville  – definitely check it out.

Well, here is my homemade version of the wonderfulness Tupelo has introduced me to. Of course, being a dietitian, I used quinoa instead of grits and baked the okra instead of frying it. I promise you though, the combination of flavors and textures are still there. Not to mention, just like going to the restaurant, it filled me right up and I had to save half for lunch tomorrow!

Venerated Veggie Bowl with Quinoa and Bacon

Quinoa, Kale and Bacon Veggie Bowl

Servings: 2 + leftovers

Ingredients:

  • 10-15 okra, chopped into small pieces
  • 1 egg
  • 1/2 cup breadcrumbs
  • 1/2 cup quinoa
  • 1.5 oz goat cheese
  • 4 cups kale
  • 4 slices bacon
  • 1 cup black eyed peas, fresh or defrosted from frozen
  • 1/2 cup fresh mild salsa
  • Pepper, to taste
  • Smoked paprika, to taste

Directions:

  1. Preheat the oven to 400 degrees.
  2. Step 1: Make the oven “fried” okra. Scramble the egg in a small bowl, and place the breadcrumbs in another bowl. Coat a baking pan with a small amount of oil. Using an assembly line method, take a small amount of chopped okra and dip them into the  egg wash, followed by the breadcrumbs and place in the baking dish. Continue this process until all of the okra are in the baking pan, and bake on 400 degrees for 15-20 minutes until browned. (photo below)
  3. Mean while, Step 2: Quinoa. Bring 1 cup of water to a boil and add in the 1/2 cup of quinoa, reduce to low and let simmer covered for 10-15 minutes.
  4. Step 3: Bacon, Kale and black eyed peas. While the okra is baking and the quinoa cooking, heat a large pan to medium high heat. Add 4 slices of bacon, and cook until crispy. Remove bacon from the pan, pat with a paper towel and let cool. Add kale to the pan and sautee. Cover and cook for about 4-5 minutes. Add in the black eyed peas, pepper and smoked paprika and mix well. Cover and cook for another 1-2 minutes.
  5. Once the quinoa is cooked, add in the goat cheese and stir until completely mixed.
  6. Assemble your veggie bowl by adding a 1/2 cup of quinoa to each bowl, followed by half of the kale/black eyed pea mix and 1/2 of the okra. Top with 1/4 cup fresh salsa and 2 crumbled bacon slices.
  7. Enjoy your veggie bowl and save your leftovers for breakfast or lunch tomorrow!

 The Oven fried okra:The healthy Bachelorette: Oven Fried Okra