Month: April 2018

Can you make salad dressings without oil or mayonnaise — yes you can! Salads can be a fun way to mix up your daily vegetables and they can still taste great even without oil and mayo. Typically, I just use fresh lemon juice, salt and pepper to dress a salad. Sometimes I kick it up a few notches though! This particular salad is a Brussel Sprout Green Goddess with Ezekiel Bread croutons. Here’s how to make this delicious salad come to life!

To begin, slice your Ezekiel Bread into small cubes and toss lightly with olive oil and salt. Cook in a non-stick skillet over medium heat for a few minutes or until lightly toasted. Remove the croutons from the pan and allow to cool.

Remove the ends and slice your brussel sprouts in half. Place brussels on a tin-foil lined baking sheet that you sprayed with non-stick cooking spray and sprinkle the brussels with salt and pepper. Place under the broiler on high for 10-15 minutes shaking the pan every few minutes to promote even cooking. While they are cooking, slice red onion, red pepper, tomatoes and carrots and place in a large salad bowl.

To prepare the dressing, mix 2 tablespoons plain, non-fat Greek yogurt, the juice of a half of a lemon, 2 tablespoons feta cheese, and 1 tsp Penzey’s Green Goddess Dressing base. Once combined, the dressing is ready to be tossed on all of the vegetables. Then top the Brussel Sprout Green Goddess salad with the Ezekiel Bread croutons.

All of the Check Total Health “Healthy Eats” are created and tested by us! Try one of our protein recipes to pair with this salad.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Cherry tomatoes so earn their name as they can be as sweet as cherries! Use natural ingredients and let them shine! Blistered Tomatoes & Green Beans will be an instant favorite with your family. This dish is fast and easy to prepare, perfect for weeknight cooking in a pinch.

To prepare, wash and trim your green beans. Also wash and dry your cherry tomatoes. Line a large baking tray with tinfoil and spray generously with non-stick cooking spray. Lay the green beans and tomatoes in a single layer on the tray. Season with salt, pepper and garlic powder. Broil on high (top or one rack down from the top) for 15-20 minutes or until the tomatoes blister and burst. The green beans should also have nice color to them.

Let cool slightly before serving as the tomatoes hold a lot of heat! Enjoy.

The Blistered Tomatoes & Green Beans will pair nicely with one of our proteins that you can find in our healthy recipe index. Click here for more ideas of healthy EATS that you can make right in your own kitchen!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

Vegetables are one of the best ways to reach fullness without adding a ton of calories to your day. Making veggies taste good is key if you want to keep eating them. I like to broil, roast, grill and saute our vegetables to add variety to our healthy eats. One unique way to prepare fresh (or frozen) vegetables quickly and easily is in a Ratatouille. You may know Ratatouille as the animated movie with the clever cooking mouse, but it’s actually a hearty vegetable dish that typically includes seasonal vegetables, garlic, tomatoes, and olive oil.

As we’ve said before, it’s best not to cook with oil. Add your fats to your meal after the cooking has been completed. So to make the Ratatouille, start with a large kettle on the stove and saute your large diced onions in 1/4 cup of low sodium chicken stock. Stir frequently on high for about 3-5 minutes. While the onions are in the pot, add garlic powder, Italian herbs (basil, parsley, oregano), salt and pepper to taste. Toss in your cherry tomatoes and allow to simmer on medium-low for 10-15 minutes. When the tomatoes begin to pop/burst, add in your large chunks of zucchini. Cook for another 5 minutes on medium and then serve.

The Ratatouille pairs nicely with ground turkey, grilled chicken, or grilled flank steak. It’s also delicious over your rice or pasta if you are allowed carbohydrates at that particular meal.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Healthy food can and should taste great and we know how to do it! Try our other tasty healthy EATS by clicking here.