Whole Wheat Banana Bread Recipe

If you love banana bread as much as I do, but worry about if it's good for you, worry no more! It's full of nutrition when it's made right, and I've got the perfect recipe for you that you're entire family will love!

This recipe is made with HALF the sugar, with whole wheat flour, and you can't even taste the difference! If you feel the recipe is too heavy, it may need more moisture to lighten it up a bit.  In this case, use 1 extra banana, or 1/4 cup canola oil, or 1/2 cup unsweetened applesauce. Try this healthier take on a family favorite (this recipe suggests making muffins out of it) and let us know what you think!

Whole Wheat Banana Bread Recipe

How To Make IT:

Ingredients

•    1 cup whole wheat flour
•    1 tsp baking soda
•    1/2 tsp salt
•    1/2 cup unsalted butter, softened
•    2 eggs
•    1/2 cup sugar
•    1/2 tsp vanilla
•    3 ripe bananas

Instructions

1. Sift flours, soda and salt in medium bowl, set aside. 
2. Whisk eggs and vanilla in a small bowl, set aside. 
3. Prepare a muffin pan OR bread pan while the oven is preheating to 350 degrees.  You can spray the pan with an oil spray, or just use paper muffin cups.
4. In another medium bowl, mash the bananas well, then set them aside. 
5. Cream the butter and sugar together until light and fluffy.  Combine the egg mix with the sugar and butter mixture, and stir together. 
6. Add the bananas, stir. Finally, add the flour mixture and stir it all together.
7. Place the mixture evenly in a 4-5 mini bread pans OR a full-size pan OR 12-count regular muffin pan. Bake at 350 degrees for about 25-30 minutes, or until they are done.  Yummy!

This recipe makes such a great make-ahead dish, and freezes easily. Just remove from freezer when you're ready to eat. You can either microwave to make them warm again, or just let them thaw to room temp. 

Either way, I guarantee this will be a new family favorite!

What's your favorite quick bread to make for your family? 

Vegetable Detox Broth Recipe

Detoxifying your body is a simple process, one that your body does naturally and does well! IF it's given the necessary ingredients to do it! Just drinking enough water (and lemon water in the morning) is a detoxing and naturally purifying habit!

It is NOT necessary to include deprivation or "juice-only" plans to cleanse your body.

Along with targeted supplements, and eating the clean, wholesome foods God gave us, you can properly detoxify your organs, gut and entire immune system.

I provide much more information on how to do this in my coaching, but you can also find much more on this topic from Dr. Mark Hyman at his website and in his books.

ONE WAY TO DETOXIFY is TO remove offensive, sludge-building "foods" from your diet

...and feed yourself plenty of vegetables, fibrous foods, lean proteins, and healthy fats instead.

This broth recipe is only one way of many to add in the rich nutrients from those foods, and provides an easy "to-go" way to do that. Make the whole recipe, then let it set to room temp. After it has cooled, refrigerate in a closed container and reheat each serving to just warm before drinking.

{This broth recipe is from Coach Bess' detoxification program, but makes a nutritious, power-packed addition to any dietary plan. It alkalizes the system, making it easier to detoxify, lose weight, and feel great!}

Enjoy 1-2 cups of this broth daily for optimal results. 

Ingredients

• 3 quarts water
• 1 large chopped onion
• 2 sliced carrots
• 1 cup of daikon or white radish root and tops*
• 1 cup of winter squash cut into large cubes (i.e. butternut, acorn, etc.)
• 1 cup of root vegetables (turnips, parsnips, rutabagas)
• 2 cups chopped greens (kale, parsley, collard, mustard, cilantro, chard, etc.)
• 2 celery stalks
• 1/2 cup seaweed* (nori, dulse, wakame, kelp, or kombu)
• 1/2 cup cabbage
• 4 - 1/2 inch slices of peeled fresh ginger
• 2 cloves of whole garlic (not crushed or chopped)
• Sea salt to taste
• {If available, you can add dried shiitake or maitake mushrooms - powerful immune boosters}
  
  *This item is not necessary, but is a plus if you can find it! If it is difficult to find any of these items at the store, just make the broth with the items you can find – it is best to include the garlic, ginger, and greens every time you make it!

Instructions

• Add all ingredients at once, and place pot on low boil for approx 60 minutes – could take a little longer. (Or put it all in the crock pot and forget it for a couple to few hours!)
• Simply continue to boil to taste.
• Cool, then strain out the veggies, and toss them.
• Keep the broth in a tightly sealed glass container in the fridge.
• Heat broth gently and drink at least 1-2 cups a day.     

Sweet Green Smoothie Recipe

This smoothie recipe is close to my heart as a crunchy mama, because it's the first smoothie recipe I could get my uber-picky 9-year-old daughter (now 17 and still loving them!) to eat and actually enjoy.  She swears by it to all her friends now, and loves the fact that she is getting a serving of veggie in every glass (but can’t taste it!)

Here’s how to make it:

Ingredients

• 1 to 1.5 cups baby spinach

• 1/2 cup unsweetened almond milk

• 5-6 ice cubes

• 3 ounces low-sugar Vanilla Greek yogurt (1/2 small container)

• 1/2 green apple, peeled and cored

• 1/2 banana

• 1/4 cup water (or to taste)

• Drizzle of honey (if needed for sweetness)

Instructions

Place all the ingredients in a blender and blend them on high until smooth (usually about 1-2 full minutes in a regular blender). Serve with a dollop of canned whipped cream on top for a fun extra to this healthy and nutritious smoothie!

Easy to make, no added sugar, and protein-rich for a quick, healthy breakfast option.  You just can’t go wrong with this family-friendly smoothie recipe!  

Weight loss tip: Drink down 8-12 ounces of this smoothie at mealtime for a fabulous weight loss meal replacement that keeps you feeling satisfied.

Got picky eaters in your house like me? Try this healthy green smoothie with them, then let us know...did they like it? You can post here in the comments or over in our free FRESH Start Online Community on Facebook.

If you liked this recipe, we think you'll enjoy these as well:

Berry Nutty Smoothie (Our signature smoothie)

Healthy Homemade Pizza

Sweet Potato Pie Smoothie

There are many health benefits in this Sweet Potato Pie Smoothie, and it is easy to make!

This little smoothie is jam-packed with antioxidants and vitamins because it's made with sweet potatoes. Yes, you heard it here first- baked and mashed sweet potatoes make a terrific smoothie! In addition to the yummy flavor of a sweet dessert, sweet potatoes are packed with Vitamins C, D, and B6, along with providing good amounts of iron and magnesium.

The nutritional benefits found in this great-tasting healthy snack will improve your skin health, immune system, and your heart muscle! As if that's not enough reason to dig into this smoothie, the kids will love this creamy treat, too!

Ingredients

• 1/2 large sweet potato, baked until soft
• 3/4 cup unsweetened almond milk
• 1/2 cup water
• 1/2 tsp cinnamon
• 5-6 ice cubes
• Topping: Whipped cream, sprinkle of cinnamon

Instructions

Blend all ingredients together in blender for about 2 minutes, or until smooth.

The Sweet Potato Pie Smoothie will make a great addition to your breakfast (or snack!) rotation - it's superfood on the go! 

You can try any one of our other delicious smoothie recipes in our FRESH Start recipe box! Smoothies are an easy & fun way to make healthy food for your family, so we love to help you find FRESH new ways to do that! 

Tell us what you think of this recipe in the comments below or in our LIVE Facebook Online Community here.

How to Cook Fish

We've all heard it - eating more fish is healthy for your body! 

As a health coach who teaches easy, healthy cooking for families, I find that many people are intimidated to cook fish. "How do I make it so it doesn't taste as fishy?" they often ask! I'll answer that a little later in this post!

WHY fish is so good for us:

Valuable minerals, oils, and other nutrition our bodies need come from many seafood sources, such as wild salmon, black cod, trout, shrimp, and scallops.  Yet, even with this information in hand, so many families are still not eating enough fish. 

Two of the main reasons are: the "fishy" taste or smell, or the intimidation of cooking fish correctly. I have a solution for you, no matter which category you may fall into!  Here is a step-by-step demonstration on how to easily, healthily prepare simple fish fillets for you and your family.  Time to get more omega-3's into your diet! {And enjoy the taste while you do!}

Step 1 - Buy prepped, individually wrapped, frozen fish fillets or cleaned fresh fillets.  You are not an Iron Chef, and your family doesn't expect you to be - so no head-on fish necessary for this healthy dinner! 

Try these easy complementary ingredients: several cloves of garlic, slightly smashed; whole lemon, halved; cilantro, chopped; onion (doesn't matter what kind), sliced or diced; sea salt, and fresh cracked pepper (you can buy filled pepper grinders ready to grind at grocery) and if wanted, can of stewed or crushed low-sodium tomatoes, (or fresh tomatoes, diced) and finally, a couple handfuls of spinach, kale or arugula leaves.

Step 2 - Heat a medium-large nonstick skillet over medium heat, add 1 tablespoon olive oil.  Toss in garlic and onion, sear for couple of minutes in oil, then add fish fillets.  Squeeze lemon over the fillets, place lid on skillet, and let fillets steam-cook for about five minutes. {Yes, five minutes is all it should take! Fish cooks quickly, so try not to overcook it out of fear it won't be done!}

Step 3 - Remove lid, add cilantro and spinach, and spoon some of the tomato sauce (if using) over the fillets.  Sprinkle sea salt and fresh pepper to taste.  Replace lid and cook for another 3-4 minutes, then remove skillet from heat.  Leave lid on until serving.  The garlic, lemon, and herbs will give the fish a fresh flavor, and if you use tomato sauce, each portion is 1-2 servings protein, and 2 servings veggies!  Healthy, easy fish in 1-2-3 steps!

After you've tried cooking fish this way, be sure and tell us in the comments here what your family thought of it! Sometimes it takes a few different ways of making fish to find a family-friendly method! Try one of our other Delish Fish recipes here at FRESH Start for ideas!

One-Pot Summer Salmon DinneR

Here is a simple one-pot summer salmon dinner, and it takes no time to prepare - 20 minutes start to finish! 

It is a well-rounded dish, with whole-grain pasta, gently sauteed summer veggies, and steamed (you could also grill it) salmon - all in one pot!  It is a beautiful and tasty dish, filling for every member of the family.  Even the busiest mom has time to make this one! 

Here's how to make the One-pot summer salmon dinner:

Step #1 - Put a medium pot with 3 quarts water on to boil for the pasta.  When the water is boiling, add pasta, cook it for 7-8 minutes (for al dente pasta).  Meanwhile, chop and saute fresh summer veggies like broccoli, yellow squash, red onion, and garlic in a tablespoon of olive oil.  (I like to use my wok!)

Step #2 - Cook the salmon, either in a pan (with a lid) or on the grill.  (Either way, it only takes about 7-10 minutes.)  I flavor the salmon with garlic, olive oil, fresh cracked pepper, and sea salt.  Once it is fully cooked (It will flake easily with a fork), then cut into pieces.

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Step #3 - Drain the al dente pasta, and add it to the gently sauteed veggies in the wok.  Toss in the salmon pieces, add a tablespoon olive oil, some cracked pepper, sea salt, and stir together.  Dress the dish with a small amount of grated Parmesan, and serve!  That was easy as 1-2-3!

Fresh N' Easy Mediterranean Tilapia

This fish dinner is fresh, light, and so comforting.  The warm blend of olive oil, and kalamata olives mingled with carmelized onion and garlic will fill your kitchen with the scents and sensations of the Mediterranean! 

Created from all healthy ingredients, this Easy mediterranean tilapia dinner satisfies in one serving!

It’s easy to make, too! 

The white wine simmering in the dish will tantalize even the pickiest taste buds in the house! The tilapia could be substituted for another fish if preferred, just adjust cooking time for thicker fillets.  This recipe is a great “first try” for a family cook wanting to expand their repertoire of quick and healthy family dinners (especially using fish!) - as it is relatively simple, takes only a few minutes to make, and is guaranteed to be a hit!

Fresh N’ Easy Mediterranean Tilapia

Ingredients

•    1 tablespoon olive oil
•    1 onion, thinly sliced
•    2 garlic cloves, minced
•    1/2 cup dry white wine
•    1 (14.5 oz) can diced tomatoes, drained
•    1/2 cup kalamata olives, pitted and sliced
•    2 tablespoons chopped fresh parsley
•    1 lb tilapia fillets (4-6 fillets)
•    Sea salt, freshly cracked pepper

Instructions

1.    In a large skillet, heat oil over medium heat.  
2.    Add onion and garlic, sauté until softened.  
3.    Add wine, tomatoes, olives, and parsley.
4.    Simmer 5 minutes or until fish turns white and flakes easily with a fork.  
5.    Season with salt and pepper to taste, and serve.

Serve with rice or whole wheat pasta mixed with fresh spring veggies to complete this simple family dinner.

Fresh Bean Relish

This FRESH Bean Relish is easy, Delish, and full of natural fiber! 

Our family enjoys this quick dish often with grilled chicken or as a side to fish. 

Hint: It turns out best with all the ingredients rinsed and completely drained, and then refrigerated overnight.  It’s one of those dishes that just gets better with time!

This recipe has helped our family eat more beans, which are rich in fiber and other nutrients for the body.  I personally have never enjoyed beans, but this dish has a way of hiding the “bean taste” in the goodness of the overall dish, and I have enjoyed it often now.

Here’s the recipe:

Fresh Bean Relish

Ingredients

•    1 (15 ounce) can black-eyed peas
•    1 (15 ounce) can black beans, rinsed and drained
•    1½ cups frozen sweet corn, thawed & drained
•    1/2 cup chopped onion
•    1/2 cup chopped green bell pepper
•    1 (4 ounce) can mild green chiles
•    1 (14.5 ounce) can diced tomatoes, drained
•    1 cup Italian-style salad dressing
•    1/2 teaspoon garlic powder

Instructions

1.    In a medium bowl, combine black-eyed peas, black beans, corn, onion, green bell pepper, jalapeno peppers and tomatoes.

2.    Season with Italian-style salad dressing and garlic powder - mix well.

3.    Cover and refrigerate overnight to blend flavors.

If you prefer fresh tomatoes, substitute 1 3/4 cup for the canned diced tomatoes.  For a spicier relish, switch out the mild green chiles for jalapeno peppers, either fresh diced or canned!

Mexican Grilled Chicken Salad

We just made this salad at the Healthy Changes Cooking Class we held Monday evening - mmm mm good!  I thought it would be great to share this delicious recipe with you!

Salads are still healthy – very healthy – IF they are loaded with rich greens, raw veggies, and lean protein.  This salad is exactly that, full of all the right ingredients, and super tasty.  Just squeeze a little lime over the top, and if using dressing, you only need a tablespoon drizzle.  The salad itself is so tasty, you don’t need much dressing for taste!

Mexican Grilled Chicken Salad Recipe

Ingredients

•    Bed of greens – spinach, romaine, or other greens
•    15 oz. can black beans, thoroughly rinsed and drained
•    Medium avocado, sliced lengthwise
•    1 cup frozen or fresh corn, slightly toasted over medium heat until blackened
•    1 mango, sliced lengthwise
•    2 grilled chicken breasts, sliced in long strips
•    Red onion, sliced thin and long
•    Queso fresco, crumbled as topping
•    If desired, zesty tortilla strips as topping
•    Chopped cilantro, lime for dressing

Instructions

Toss all ingredients together for a flavorful, healthy treat! You can chill ahead of time or serve immediately. Enjoy!

Enjoyed this FRESH dish? Get recipes for more delicious ideas right here in our Recipe Box!

Sweet Corn Salsa

This summery salsa is delicious, combining both the sweet bite of the corn and the tangy goodness of the red onion.  It is a simple salsa to serve over fish or alongside a grilled dinner entree.  

Sweet Corn Salsa 

Ingredients

•    1 cup sweet corn (fresh or frozen)
•    1/4 medium red onion
•    1/4 cup chopped cilantro
•    1/2 pint yellow cherry tomatoes (about 3/4 cup)
•    1/2 small jalapeno, finely diced - (Add only if you like heat in your salsa!)
•    1-2 key limes (to taste)

Instructions

1.    Roast sweet corn over medium-high heat in a small fry pan for about 2 minutes, turning often to prevent burning.  (Use teaspoon butter or olive oil to keep from burning.)  Pull corn off the heat and let cool.  
2.    Chop red onion into thin, short slices, adding it to the corn.  Stir in the cilantro, and halve the cherry tomatoes, adding them in to the mix.  Squeeze the lime onto the salsa, then sprinkle sea salt, cracked ground pepper, and a tablespoon olive oil into mix, stir together.  
3.    The natural crunchy sweetness of the corn and tangy addition of the tomatoes and red onion mix beautifully to make a great summer salsa!

Warning:  May be slightly addictive to your family, and you’ll have to make another batch!

Easy, Healthy, Homemade Spaghetti Sauce

After finding that most pre-made spaghetti sauces are loaded with sugar and other additives, I have begun making a great-tasting homemade sauce instead!  Don’t worry, it is still time-friendly, using canned tomatoes and quick and easy fresh flavors like garlic and herbs.

Easy, Healthy, Homemade Spaghetti Sauce Recipe

Ingredients

•    1-large can of crushed tomatoes (low-sodium, if you can find them)
•    1-small can of either tomato paste or sauce (depending on how thick you prefer your sauce – paste thickens more than sauce)
•    1-small can of chopped mushrooms or fresh mushrooms, sliced small
•    3-4 smashed cloves of garlic
•    1 tsp thyme
•    1 tsp oregano
•    1 tsp sea salt
•    1/2 medium onion, diced fine (optional)

Instructions

Place the crushed tomatoes in a saucepan over medium heat. Add the tomato sauce or paste and the mushrooms. Stir in the garlic, thyme, oregano and sea salt and onions. Cook until onions are transparent, or simmer sauce on lowest heat for at least 30 minutes.

If I’m making it a meat sauce with it, I like to add the sauce into the sausage/ground meat as I sear it - it brings out the delicious scent and flavor stronger! 

Fresh flavors, easy fixing – this sauce is a winner every time. 

So flexible for any way of eating - it can be meatless if you are vegetarian, or just add in lean ground meat for a more filling and protein-packed dish!

Serve over whole grain pasta, or a cooked spaghetti squash – garnish with fresh parmesan cheese, and you have an easy, healthy sauce without the sugar and calories!

Mini Peanut-Chip Cookies

Everyone loves the classic chocolate chip cookie, so we've been on a search for a low-sugar variety that still tastes good.  On our quest for sugar-less desserts that are still yummy and satisfying, we found this little gem. 

Little is the correct descriptive, but these pint-sized cookies still pack a sweet tooth fixin’ crunch!

Mini Peanut-Chip Cookie Recipe

Ingredients

•    1 3/4 cups all-purpose flour
•    1 tsp baking soda
•    1/4 tsp salt
•    1/2 cup unsalted butter, softened
•    1/2 cup peanut butter
•    1/2 cup packed brown sugar
•    1/4 cup sugar
•    1/4 cup milk (Soy)
•    1 egg
•    1 tsp vanilla extract
•    1/3 cup mini chocolate chips

Instructions

1.    Heat oven to 350 degrees.  In medium bowl, whisk together first three dry ingredients, set aside.  In large bowl, beat peanut butter and butter on medium speed 2 minutes, or until creamy.  (I hand beat it – and it turns out creamy enough.)  Add brown sugar and sugar, beat 2 minutes.  Beat in milk, egg and vanilla.  Fold in dry ingredients until just combined.  Stir in chips – chill dough for 15 minutes.

2.    For each cookie, roll 2 tsp dough into a ball and place on baking sheet 2 inches apart.  With floured fork, flatten each ball into a round, making a crosshatch pattern.

3.    Bake at 350 degrees for 10-12 minutes, until lightly browned around edges.  Let cool on sheets 1 minute, then transfer the cookies to a rack to finish cooling.

*Original recipe found in Family Circle – "Coach Bess" altered for sugar content.

Asian-Inspired Grilled Chicken Thighs

Ready for a new and easy way to cook up a batch of chicken thighs for your loves? These Asian-Inspired Grilled Chicken Thighs will wow your family, yet keep you OUT of your kitchen!

I was ready for a dinner idea like that, too! Even with all the experimenting I do in creating foods that my picky eaters will actually enjoy (but don't take all day in the kitchen to prepare!) I get a little bored in our same old-same old choices! This easy recipe was just the fix.

We all know that boneless, skinless chicken is a better bet for our healthy eating plans than skin-on. NOT eating the skin can save you too much fat, empty calories and cholesterol-raising trouble! Yet, finding FRESH ideas that don't break the bank or the taste buds, that's where the challenge happens...

Once you try this delicious recipe, let us know if you'll be adding it to your family favorites from now on! I'm sure you're going to love it.

Here's how to make it:

Ingredients

Marinade:

• 1/2 cup rice vinegar
• 1/3 cup low-sodium soy sauce
• 1/4 cup toasted sesame oil
• 1/4 cup pure maple syrup or honey
• 3 minced garlic cloves
  
  Chicken:
• 8 skinless, boneless chicken thighs
• Garnish:
• 3-5 diced Green Onions
• 1 tsp sesame seeds

Instructions

1. Whisk the vinegar, soy sauce, toasted sesame oil, sweetener and garlic in a bowl until blended. Pour half the marinade into a large zipper bag; keep the other half of the sauce set aside in the bowl.
2. Place the chicken thighs into the bag containing marinade, squeeze all the air out of the bag, and seal. Shake a few times to coat chicken with marinade.
3. Refrigerate for 1/2 hour.
4. Grill the coated chicken over medium heat until done.
5. While the chicken is grilling, pour the other half of the marinade into a small saucepan over medium heat.
6. Bring marinade to a soft boil, cooking for 3 to 5 minutes, to thicken sauce.
7. After the chicken is finished grilling, baste with the additional, thickened marinade and sprinkle diced green onions and sesame seeds over the thighs before serving.

Easy enough, right? I especially love how FEW INGREDIENTS are needed for this recipe. You can serve it over a FRESH salad, with grilled veggies like zucchini or eggplant or mushrooms, OR with a delicious fried rice!

For more delicious (and EASY!) recipes like this one, visit our Recipe Box here!

Homemade Healthy Pizza Recipe {FRESH Start style!}

Homemade Healthy Pizza Recipe

For many of us, weeknights are full of activities that keep us running and out of our kitchens...so quick and easy dinners are a MUST for the modern FRESH family to stay on track with our healthy lifestyle and feed our families real food!

This homemade healthy pizza recipe is a SUPER easy, shortcut version to store-bought pizza and uses ingredients found in most grocery stores (including Walmart!) Try this recipe on your family this week and share with us in our free community what you thought of it!

Here's JUST HOW EASY this recipe is:

Ingredients:

Package of Naan Bread Small Jar of Pizza Sauce (OR homemade sauce recipe below) 1/2 Cup Shredded Cheese OR half roll of FRESH, Soft Mozzerella Toppings of your choice

AND if you're really wanting to go "homemade," you can try my homemade pizza sauce:

Homemade Pizza Sauce Ingredients:

• 1/2 can tomato sauce
• 2 Tbsp water
• 1 Tbsp olive oil
• 1 tsp brown sugar
• 1 Tbsp apple cider vinegar
• minced fresh garlic (optional)
• garlic, onion powder & oregano (sprinkle of each to taste)
  
  Stir all ingredients together and spread over the flatbread before topping.

We make this a family experience, everyone adding their own choice of toppings to their half of their pizza...some of us love the sauteed veggies ....

and the Margherita version (shown below) using fresh, sliced tomatoes, chopped fresh basil, sauteed minced garlic and fresh mozzerella.

We bake them in a 400 degree oven for only about 10 minutes. Then I put them under a high broil for only about 2-3 more - WATCH them! We've burned pizzas on accident before because the broiler will burn it in a matter of seconds.

Get creative and make it YOUR way! This is a great family dinner when you have many different tastes and preferences under the same roof because everyone can make theirs the way they prefer it.

Ingredients

Pizza Ingredients:

• Package of Naan Bread (about 1 package per 2-3 people)
• Small Jar of Pizza Sauce (OR homemade sauce recipe below)
• 1/2 Cup Shredded Cheese OR half roll of FRESH, Soft Mozzerella
• Toppings of your choice
  
  Homemade Pizza Sauce Ingredients:
• 1/2 can tomato sauce
• 2 Tbsp water
• 1 Tbsp olive oil
• 1 tsp brown sugar
• 1 Tbsp apple cider vinegar
• minced fresh garlic (optional)
• garlic, onion powder & oregano (sprinkle of each to taste.
  
  Stir all ingredients together and spread over the flatbread before topping.

Instructions

1. Place preferred toppings on Naan bread, then put pizza in a 400 degree oven for about 10 minutes or until done.
2. Place under high broil for about 2-3 more minutes to crisp and brown the cheese on top, but be SURE to time it, as the pizza could quickly burn!
3. Slice, serve and enjoy!

Easy (and Healthy!) Homemade Granola Recipe

Make this easy (and healthy!) homemade granola recipe to have breakfast cereal on hand and ready to eat for busy mornings! As a kid, I spent half my childhood on a farm in the mid-west, so good wholesome food was always available! We drank fresh goat's milk, plucked our own fresh eggs from the coop every morning, and ate fresh, home-grown vegetables from our quarter-acre garden. For years, my mom would make our own homemade cereal, too. A delightful sweet and crunchy concoction from our backyard walnut tree's harvest, old-fashioned oats, and other delicious grains.

So developing this recipe was a real treat, taking me back a few years. The warm cinnamon smell as it roasts brings the comfort of homemade goodness back, and my kids now get to experience a peek of the farm life right here in our suburbia kitchen!

You can make this recipe too, it's easy, low-sugar and keeps well if you freeze in a ziploc, or place it in an airtight container. (Glass jars are best!)

Loaded with magnesium and potassium, this easy granola is a high-fiber quick choice for breakfast! Choose this granola over commercial cereals, which are mostly sugar-laden and sometimes lacking real nutritional load per serving.

Homemade Granola Recipe

Ingredients

• 6 cups old-fashioned rolled oats
• 1 cup chopped or sliced almonds
• 1/2 cup chopped walnuts
• 1/2 cup sunflower or pumpkin seeds
• 1/4 cup pure maple syrup
• 4 Tbsp coconut oil (OR 5-6 Tbsp alternate plant oil)
• 1/4 cup honey
• 1 tsp ground cinnamon
• 1 tsp vanilla extract

Instructions

1. Preheat oven to 300 degrees F.
    
2. Line 2 large baking sheets with parchment paper.
    
3. Combine the first four ingredients in a large bowl. Mix the last six ingredients in a medium bowl until completely blended. Pour the liquid over the dry mixture, and toss together until coated. Spread the mixture into the baking pans.
    
4. Bake on the lowest rack, stirring every 15 minutes or so, for about 30-45 minutes or until evenly browned and crispy. Let the mix cool completely in the pan before serving or storing in airtight container.

Ta-da!  That's it! 

A few minutes to stir, a few more to bake, then let it cool - and you have several quick breakfasts ready to pull out for those busy school mornings. 

How to enjoy this granola:

• Add a sliced banana or some fresh berries to the top, and pour cold unsweetened almond, coconut or soy milk over it!  
• Heap spoonfuls of it over a few ounces of low-sugar Greek Yogurt , and add fresh fruit or berries to make a "parfait."
• Place a half cup or so in a small bag or container to enjoy plain, as a "snack" for energy between meals.

If you enjoyed this recipe, check out more breakfast ideas here. Then let us know in the comments how you eat your granola!

Healthy Salmon & Quinoa Dinner Recipe {With Step-by-Step How-To!}

Ready for a healthy salmon & quinoa dinner recipe that you can whip up in 15-25 minutes?

This one works well, if you use cooked-ahead quinoa and grilled salmon! This dinner is a favorite quick choice around here because we ALWAYS have cooked quinoa on hand from our Sunday meal prep for the week, and usually leftover grilled salmon or the type that comes already cooked in a can.

Plus, this is a fun "ritzy" meal for the family, that feels WAY fancier than it actually is. {It's just so darn easy!} The spicy lemony sauce adds a special touch, too, and drizzling it over the patties makes us feel “fancy.”

Salmon & Quinoa Patties Recipe

Ingredients Salmon Patties: 1 to 1½ cups flaked, cooked salmon ¾ cup cooked quinoa 1 egg 1 clove garlic, mashed or minced Shake of salt & fresh cracked pepper Your choice fresh herbs (half handful, chopped small) Spicy Lemon Sauce: ½ cup plain Greek Yogurt ½ squeezed lemon (juice) with ½ tsp fresh grated peel ¼ to ½ tsp chili powder or southwestern seasoning (to taste) Shake of salt

Instructions:
Combine the flaked salmon, cooked quinoa, egg and seasonings together with hands or wooden spoon in a medium bowl.

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Form 4-6 small patties (palm size) out of mixture and place them on a flat plate.

Turn a small nonstick frying pan on medium heat, and drizzle a small amount of olive oil into pan.

Once oil is heated, gently slide in the patties and allow them to brown on each side (about 3 minutes per side.) Once completely browned to a golden crisp on each side, remove the patties and drain on a paper towel-lined plate.

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While patties are cooking, stir together Greek yogurt, seasoning, ½ lemon juice and grated peel.

Serve lemon cream sauce over patties along with your favorite side!

This recipe is a sampling of the resources we share here to help you eat FRESH, healthy and whole! We would LOVE to hear how you like it–so stop by our Facebook Page and let us know what you think of this Salmon Quinoa Patties Recipe!

Salmon Quinoa Patties Recipe {With Step-by-Step How-To!}

Ingredients

Salmon Patties:

• 1 to 1 1/2 cups flaked, cooked salmon
• 3/4 cup cooked quinoa
• 1 egg
• 1 clove garlic, mashed or minced
• Shake of salt & fresh cracked pepper
• Your choice fresh herbs (half handful, chopped small)
  
  Spicy Lemon Sauce:
• 1/2 cup plain Greek Yogurt
• 1/2 squeezed lemon (juice) with 1/2 tsp fresh grated peel
• 1/4 to 1/2 tsp chili powder or southwestern seasoning (to taste)
• Shake of salt

Instructions

1. Combine the flaked salmon, cooked quinoa, egg and seasonings together with hands or wooden spoon in a medium bowl.
2. Form 4-6 small patties (palm size) out of mixture and place them on a flat plate.
3. Turn a small nonstick frying pan on medium heat, and drizzle a small amount of olive oil into pan.
4. Once oil is heated, gently slide in the patties and allow them to brown on each side (about 3 minutes per side.) Once completely browned to a golden crisp on each side, remove the patties and drain on a paper towel-lined plate.
5. While patties are cooking, stir together Greek yogurt, seasoning, ½ lemon juice and grated peel.
6. Serve lemon sauce over patties along with your favorite side!

Mediterranean Chicken Salad Recipe

Eating out the healthy way can be challenging – for many reasons in our family! Four kids with very different tastes and likes, a tight family budget and a need to stay health-conscience all create the challenge of choosing healthy meals while we are out. 

So we have found solace in one of our go-to restaurants in our southern Arizona town – Pita Jungle! The whole family orders to their liking, we make sure to go during “happy hour” between 3 and 6 pm, and we can both afford AND enjoy dinner occasionally away from home. This salad became a standby favorite for us from that restaurant. As a healthy foodie, I found myself thinking about it between visits (can anyone relate? haha!) I decided that making it at home couldn’t be that hard….and voila….it’s NOT!

So for any of you who don’t have the access to a restaurant like this, or just LOVE to enjoy a FRESH, simple salad entrée for quick family dinners, here it is!

Mediterranean Chicken Salad – Coach Bess style!

Ingredients

• 1/2-1 lb chicken breast, grilled and diced

• Romaine lettuce, sliced into ribbons and chopped

• 1/2 cup sweet corn, roasted in olive oil stovetop for 3-4 minutes

• 1 cucumber, diced into ½ inch chunks

• 2 Roma tomatoes, diced into ½ inch chunks

• 2 stalks celery, sliced into thin pieces

• Handful cilantro, chopped

• 1/2-3/4 cup previously made Tabouli (recipe link for this below!)

• 1/3 cup golden raisins

• 1/3 cup feta cheese crumbles (optional)

• 1/4 cup toasted pinions (pinenuts - these are optional)
  
  Dressing

• 1 lemon

• 1/4 cup olive oil

• 1/4 cup water

• 1 Tbsp pure maple syrup

Instructions

1. Make sure that ALL ingredients are chopped and diced into the same size pieces before stirring together into a chopped salad-type dish. The chicken can easily be prepared ahead of time (previously grilled) and refrigerated, then use cold since this is a cold salad.

2. Whisk the dressing ingredients together until completely blended, taste-test and adjust as needed for taste/consistency. Dressing should be a semi-thick mixture. Pour over chopped salad, then toss all together.

3. Serve salad immediately for best taste and texture.

Make ahead items: Grilled Chicken and Tabouli - both can be made ahead up to a day or two and refrigerated. (Find the recipe for Coach Bess’ Tabouli HERE & her classic Grilled Chicken Recipe HERE)

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The delicious dressing - takes just seconds to whisk together!

Super Simple Tabouleh Recipe

Since sharing this super simple tabouleh, an easy Mediterranean diet staple, with our Fresh Start Coaching Team at our Fall ReFRESHed Conference, there have been tons of requests for this recipe! In fact, several of our coaches were very surprised at how simple this dish is AND how totally delicious it is as a great left-over snack.

Enjoy it with seed crackers or cucumber slices, on sweet potato chips or with warm Naan or Pita bread. It’s a perfect vegan super-fresh protein main dish if you just double the quinoa! This is also a great go-to dish to take to potlucks and get-togethers too. This Tabouleh dish is ALWAYS wiped clean at any gathering!

Super Simple Tabouleh

Ingredients

• 1 bunch parsley

• 1/3 Sweet Onion

• 1-2 Small Tomatoes

• Olive Oil

• Onion Powder

• Garlic Powder

• 1 FRESH Lemon

• 1/2 -1 cup Cooked Quinoa (to taste)

Instructions

1. Chop the parsley fine, dice sweet onions and tomatoes, and stir them all together in medium bowl.

2. Drizzle olive oil (about 1 Tablespoon) into mix and add a good sprinkle of the seasonings.

3. Squeeze the lemon juice into the mix, add in the cooked quinoa and stir it all together.

4. Let the mixture sit in the fridge for at least a couple hours (even overnight is fine!) to allow the flavorings to blend.

5. Serve with seed crackers, feta cheese and olives for a Mediterranean FRESH snack!

We would LOVE to hear how you like this healthy snack too, so stop by our Facebook Page and let us know what you think of this Super Simple Tabouleh recipe!

What do you love to serve with your Tabouleh? Our favorites are seed crackers and cucumbers but we are always looking for fresh new ideas!

Southwestern Style Lettuce Wraps

Some days just call for a super-quick & easy dinner! This lettuce wrap shows off one of my personal Go-To’s for meal prep ahead of time – grilled chicken! When I meal plan and prep ahead of time, grilled or shredded chicken (either one would work fine for this delish recipe!) is ALWAYS on the must-make list. It is just too easy to throw this delicious Southwest Style Lettuce Wrap dinner together when the time-consuming part (the chicken!) is already made and waiting!

It’s easy to sell picky-eaters on this lettuce wrap entrée idea, too.

I tell mine it is a “healthy taco!” and they just switch out the avocado and onion for shredded cheese and olives, and use regular ranch instead. This is another perfect solution for busy families, another way to NOT cook multiple dinners on the same night for those hard-to-please appetites!

Ingredients

•    Grilled Chicken Breasts, cubed
•    Ruffle leaf lettuce (need several medium to large leaves to act as “wraps” for this salad)
•    ¼ Red Onion, Diced
•    3-4 Mini Sweet Bell Peppers, seeded & diced
•    1 Avocado, sliced
•    Handful Cilantro, chopped

Cilantro & Avocado Ranch Dressing

•    1/2 Cup Ranch
•   1/2 Avocado
•    Handful Cilantro

Blend all ingredients together in blender or food processor until smooth.  Add water 1 Tbsp at a time if consistency is too thick.

Instructions

1. Lay the lettuce leaves as a “wrap” out on a plate. 
2. Place cubes of chicken along with diced and chopped toppings into lettuce leaf. 
3. Drizzle dressing over the wrap. 
4. Fold sides of leaves together and eat the salad as a “healthy taco.” 

(You can easily customize this dinner, using shredded cheese and regular ranch for your pickier eaters.)

What do you think of this lettuce wrap recipe?

I would love to hear from you in our Facebook Community…is this a recipe you can see remaining on the family’s meal plan? My heart is to bring you the best of the best in easy, quick AND healthy recipes – ones that will be used over and over in your home!