My Healthy Dish — Healthy recipes, diet, food and nutrition.
The main mission of Myhealthydish is to offer free healthy recipes that are simple and delicious. On Myhealthydish.com you will find healthier alternatives to the dishes you love and be introduced to new foods that you might have over looked before.
After my girls tried these Watermelon Smoothies with Boba that I made, I’ve been saving myself from after-school trips to the local bubble tea shop- and sparing all of us from a sugar overload. I love it when they get a good dose of vitamins but really think it’s a treat! That’s because no one can resist a cold and juicy watermelon on a hot day, and by adding boba it just makes it so much more fun to make healthy choices this summer. The key is finding a sweet watermelon, premium tapioca pearls for the bubbles, and most important, the boba straws!
I recommend Bolle tapioca pearls because they have the least ingredients in them- and they’re most recognizable. Some tapioca pearls are made with ingredients that I can’t even pronounce! This boba turns out nice and chewy, which is a great compliment to the soft and slushy watermelon. You can add honey to sweeten the boba, but with a sweet watermelon, you may not need to.
Once you get a bag of boba, you’re stuck with it because a little goes a long way. In that case, it may be a good idea to invite over your friends and family for a potluck BBQ so you can serve up Watermelon Smoothies with Boba to everyone!
Watch my video to see how I made the Watermelon Smoothies with Boba with my girls!
Watermelon Smoothies with Boba
Author: My Healthy Dish
Recipe type: Beverage
4-5 cups cubed seedless watermelon
½ cup uncooked tapioca pearls (linked above)
Boil a large pot of water and add tapioca pearls. Keep on a boil on low heat for 20 minutes while stirring frequently. Remove from heat and leave covered for 25 minutes.
Drain the tapioca pearls while reserving a few tablespoons of liquid to prevent sticking. You can add 1 tbsp. of honey to sweeten.
In a blender, mix ice and cubed watermelon until smooth.
Add a few scoops of boba to your cup and top with watermelon smoothie. Enjoy!
I made protein quinoa bites with my Aebleskiver aka Danish Pan. I’ve made so many dishes with it already, including my Winnie The Pooh Honey Cakes. I’ve seen so many recipes using this pan, but all mainly desserts. I wanted to test out what else I can do and I came up with the idea using eggs. I actually sometimes just make eggs and cheese for the girls with this pan. It’s fun for the girls to eat things bite size. I know everyone wants to know where to purchase this unique pan. You can shop My Amazon Store to purchase your own pan. The main source of protein in my protein quinoa bites is from eggs and quinoa. Both are high in protein, but eggs have some fat and quinoa has carbs. It’s really very balanced meal on the go. I think it’s perfect for a pre-workout breakfast or if your just on the go. I make a lot and just freeze. You can easily just microwave in the morning or toast if you want it more crispy. I have the protein quinoa bites as part of my 30 meal plan that should be ready by end of August.
Protein Quinoa Bites
Author: My Healthy Dish
Recipe type: Main Dish
Serves: 12-14 bites
½ cup of cooked quinoa
1oz chopped green onions or chopped onions
⅓ tsp. garlic powder
⅓ tsp. salt
⅓ tsp. black pepper
In large bowl whisk all ingredients together.
Spray oil in your Ebelskiver pan heated to medium low.
Stir each time before scooping mixture into pan because the quinoa separates to the bottom.
Pour about 1½ oz into each crevice.
Cook until mixture starts to bubble and turn over. I used chopsticks, but you can also use skewers.
Cook for another 1-2 minutes or until golden brown.
I made Winnie the Pooh Honey Cakes inspired by the new Disney’s Christopher Robin Movie releasing August 3rd. I know Winnie loves honey so I know he will love these Honey Cakes! I got the honor of getting a sneak peak of the movie this February during the Disney Social Media Moms Conference. Producer Kristin Burr delighted us with clips from the live action movie. One of the clips that brought the room to tears was when Winnie the Pooh is finally reunited with the adult Christopher Robin. In this movie you will see Winnie wake up in The Hundred Acre Woods and can’t find his friends. He then sets off to find Christopher Robin to help him. Christopher Robin is now an adult with a family. He is also struggling with balancing family and the stress of his career. They reunite which of course had me in happy tears. Christopher does finally help Pooh find his friends and you see him play again. Then the real adventure begins when Pooh and his friends decide to leave The Hundred Acre Woods to help Christopher. I love the message of the film and it is very relatable to many of us. I won’t give too much away, but Kristin Burr left us with a quote that really resonated with me. She said in this movie “There is Beauty in doing nothing,” and it couldn’t be more profound to me when sometimes I feel so overwhelmed in life and don’t take in moments. The new “Christopher Robin” movie will be in theaters August 3rd. Don’t miss it and maybe bring some tissue.
“People say nothing is impossible, but I do nothing everyday.”
-Winnie The Pooh
Winnie The Pooh Honey Cakes - YouTube
Winnie The Pooh Honey Cakes
Author: My Healthy Dish
Serves: 16 honey cakes
1 cup gluten free flour (I used Arrowhead Mills)
2 tsp. corn starch
1½ tbsp. melted butter
¾ cup milk
¼ cup honey
In a large bowl mix whisk all ingredients.
Heat griddle or danish pan to medium heat.
Spray with oil, I used avocado oil.
Pour about 1½- 2 tbsp. batter in each crevice, then 1 tsp. honey in the middle. Then cover with another 1½-2 tbsp. of batter
Cook until top is forms bubbles and flip. About 2-3 minutes on each side. The honey will seep throughout and caramelize the outside of your honey cake. Keep an eye out so it doesn't burn, but caramelize.
Repeat with remaining pancake batter.
Serve with berries, drizzle more honey and powdered sugar
This is a sponsored conversation written by me on behalf of Atkins. The opinions and text are all mine.
Low Carb Shrimp Scampi Pasta
Author: My Healthy Dish
Recipe type: Main Dish
Serves: 2 servings
1 pound shrimp
½ spaghetti squash
1 Tbsp. minced garlic
1½ Tbsp. olive oil
¼ cup chopped parsley
½ tsp. sea salt
Fresh lemon/lime juice
Microwave whole squash for 3 minutes to soften. Cut in half, remove seeds and bake in the oven at 350˚F degrees for 25 minutes. Second option is to cover half in plastic wrap and microwave for additional 4 minutes. Remove from oven and allow to cool for 15 minutes. With a fork, start shredding the squash noodles.
Heat a large non-stick pan to medium heat and add oil. Add garlic, shrimp, salt and pepper. Cook for 5-6 minutes or until shrimp is fully cooked and top with parsley and lime juice.
Serve over spaghetti squash noodles.
Some people get the misconception that since I cook healthy dishes, I never gain weight. I can assure you that is not true because in the past year, I’ve gained 10 pounds. Because of that, I realized it’s time to refresh my approach to a healthy lifestyle and try something new. Over the past few weeks, I’ve focused on a combination of a daily exercise routine, an accountability group and a healthy meal plan, and I have already lost eight pounds! Because of the low carb focus of the meal plan, using the Atkins balanced approach of high-fiber carbohydrates, optimal protein and healthy fats, has really helped.
What I love about Atkins is that it’sabout more than a low-carb approach– it’s an eating approach focused on foods that are rich in fiber, that contain healthy fats and optimal protein, and for carbohydrates, those thatare nutrient-dense and have reduced levels of refined carbs and added sugars. This proves that it’s ok to eat carbs…just be conscious of what kind and the amount you consume. And with three out of four adults actively monitoring their carb intake, you won’t feel out of place with this new way of eating. It’s not about eating less…it’s about eating right! If you’re trying to adopt a ketogenic way of eating, Atkins is a better, more flexible keto-friendly way of eating because there are more food choices and a balance of macronutrients. I’m all about more food choices!
To accommodate this Atkins lifestyle, I’m going through some of my favorite recipes and revamping them to be low carb. One of my favorite recipes is Shrimp Scampi, a dish typically served with pasta. I simply switched out the pasta with spaghetti squash. Some people may be intimidated by preparing spaghetti squash, but it can actually be easier than making pasta because you can prepare the squash in the microwave if you’re in a time-crunch. But what’s even more beneficial than saving time is that spaghetti squash provides more fiber and protein than pasta, which is really important when adopting the Atkins lifestyle.
My Sweet Pineapple Shrimp is definitely inspired by my many trips to Hawaii. I’ve tried so many shrimp dishes during my trips that I try to recreate a lot of them at home. This Sweet Pineapple Shrimp is one of my favorites. I love the sweet and tartness of the pineapple with the plump shrimp. I add a little sweet chili sauce to put all together and serve it with rice. The sweet chili sauce I used is not spicy at all, even my kids love it. The rice or quinoa is a must because it absorbs some of the delicious sauce. I prefer white rice, but brown rice would work as well. I left the tail on the shrimp for aesthetics, but if you’re serving this to kids I would cook without the stems. Cutting the pineapple for serving bowls is really easy. Check out the video link below to make your own pineapple bowls. Just remember to use a sharp knife. I used a large knife, but a pairing knife might be easier to work with.
Sweet Pineapple Shrimp
Author: My Healthy Dish
Recipe type: Main Dish
Serves: 3 servings
1 pound shrimp peeled deveined
1 cup cubed pineapple
1½ tbsp. sweet chili sauce
1oz sliced green onions
1 tbsp. olive oil
1 tbsp. minced garlic
pinch of sea salt
pinch of black pepper
In large pan heat up olive oil to medium heat. Add minced garlic and cook for 1 minute then add pineapple. Cook for another 2-3 minutes and add shrimp, salt and pepper. Cook for 4-5 minutes or until shrimp is fully cooked, add sweet chili sauce and top with green onions and remove from heat.
To recap everyone. I joined a six week weight loss challenge. I paid $497 and if I lose 20 pounds in 6 weeks I get it back. I lost 7 pounds in my first 2 weeks and my 3rd week I haven’t lost any. The consensus from my FB group is that everyone is feeling that hump so I don’t feel that bad. That being said, I am going to up my work outs and add 3 days of extra cardio on top of my 6 days a week workouts.
Here is what I ate during week 3. I am still sticking to 1200 calories, but I realize I need to increase more protein in my diet.
Breakfast 327 calories
D-light sausage, egg whites, cheese and English Muffin from Jimmy Dean with ketchup and mustard. I also had a few bites of gluten free pancakes with syrup because I was recipe testing.
Lunch 324 calories
I had chicken tacos on corn tortillas, chicken breast, guacamole, salsa and cheese. 1 cup of sliced strawberries.
Dinner 258 calories
Chicken breast, side of broccoli and some crab with butter
I had a serving of honey nut cheerios, with sliced bananas and almond milk.
Jimmy Dean Sausage and Egg white English muffin with ketchup and mustard. 1 cup of sliced strawberries. 1 hard boiled egg.
Turkey Burger, wrapped in lettuce instead of bun. Sweet potato fries
apple, cheese, muscle milk shake
Herbalife shake with almond milk (this was a small breakfast because I had a early morning workout and I don’t like feeling full during that time)
broccoli, white rice and beef short ribs
Chicken with broccoli, lightly breaded calamari dip in sweet chili sauce. And a few bites of chocolate covered bananas.
Cotton candy grapes, cheerios with almond milk
Jimmy Dean egg white sausage muffin with ketchup and strawberries
Honeynut cheerios with banana and almond milk
Salmon, quinoa and asparagus
herbalife shake with almond milk, edamame, carrots
scrambled eggs with corn tortilla and salsa
Tuna, white rice
Chicken thighs, rice and Salad
Chicken breast, cotton candy grapes, chocolate pudding and corn on the cob.
scramble egg tacos with zucchini and salsa. Side of strawberries
Greek yogurt, almonds, strawberries banana and hempseed
Homemade Spaghetti with Meat Sauce (swapped out with spaghetti squash noodles)
Greek yogurt, banana and kettle popcorn
Eggs, spinach tortilla with salsa. 1 small banana and strawberries
Now that the pool is cleaned and the kids are out of school for the summer, that can only mean one thing: more pool parties! You never know which days are going to be scorchers, which also means you never know when those family and friends start calling to take a dip in the pool… which also means you might have to prepare something for those hungry tummies with no warning. That’s why I like to keep a bag of Gorton’s Crunchy Breaded Fish Sticks in my freezer. In less than 20 minutes, I can easily whip up my Fish Tacos with Avocado Cream, and in less than 5 minutes, they can easily get devoured!
I usually have taco ingredients stocked up in my house. Tortillas and avocados frequently show up on the menu, so these fish tacos are really a no brainer. Gorton’s uses 100% real fish in their fish sticks, and the crunch is something that I could never replicate if I tried to make it on my own. But why would I want to do that when Gorton’s has already perfected the recipe and it saves me energy? So Instead of breading my own fish and making a huge mess, while the fish sticks are baking, I have plenty of time to whip up the avocado cream and make a small bowl of fresh mango salsa.
Gorton’s Fish Tacos
So how do these fish tacos compare? I’ve been to so many beach-side taco shops, and these fish tacos could easily contend. The crunch from the purple cabbage adds another contrast to the cold and creamy avocado cream, and the sweetness of the mango compliments the fish. Plus, all the added fruits and vegetables only add to the vitamins and nutrients in this meal. But the colors on your plate is what really makes these fish tacos special because one look at them and you wouldn’t guess how easy they are to make. Give them a try and you’ll see exactly what I mean!
Fish Tacos with Avocado Cream
Author: My Healthy Dish
Recipe type: Main Dish
Serves: 10 fish tacos
24 Gorton’s Crunchy Breaded Fish Sticks
8-10 corn tortillas
3 cups shredded purple cabbage
1 cup diced mango
1 cup diced tomatoes
¼ cup chopped onions
1 large avocado
⅓ cup lite sour cream
¼ cup cilantro
Juice of 1 lime
1 ½ tsp. Sea salt
½ cup cotija cheese
Pre-heat oven at 425˚F and Bake Gorton’s Crunchy Breaded Fish Sticks for 12-14 minutes. Flip after 8 minutes.
For avocado cream add avocado, sour cream cilantro, ⅔ juice from the lime and 1 tsp. Sea salt. Blend until creamy.
In small bowl mix in mango, tomatoes, onions, remaining lime juice and salt.
Heat tortillas, add a bed of shredded purple cabbage, 2 Gorton’s Crunchy Breaded Fish Sticks, a spoon of mango salsa, a spoon of avocado cream and a sprinkle of cotija cheese.
You’re here because you want to know about the 6 week challenge I’m doing and how I already lost 7 pounds in two weeks. My start weight was 146.6 and week two I am at 139.6. The challenge is called P2P, but if you google 20 pound weight loss challenge you will find plenty to choose from. They are all similar. You put in money, mine was $497 and if you lose 20 pounds in 6 weeks you get the money back. They equip you with a meal plan and give you access to their workout centers.
Pros- What I like about the challenge is that the workouts are in group settings with a trainer. The accountability with weekly weigh ins and of course the motivation to look good and get your money back.
Cons- It’s pretty extreme for anyone who’s not accustomed to working out or eating healthy. The meal plan is quite boring and requires you to eat almost the same thing for 6 weeks. They also do an orientation where they encourage you to buy a bundle package proteins powders, supplements etc…
I know my weaknesses and I know my strengths. I knew I needed help and motivation working out, but I also knew I didn’t need the meal plan. I decided to do my own meal plan of 1200 calories a day. Basically putting my body in a calorie deficit. The goal was to feel not hungry after eating, but not really satisfied or full. I’m 5’3 so 1200 calories is sustainable for my height. I am not nutritionist, dietician or doctors. I would suggest consulting a professional before starting any diet. Again, this is what I’m doing for myself. I also eliminated flour and processed sugars because those foods were more dense in calories. I tracked my daily meals in Myfitnesspal and below is my first week. Week two is very similar to week one. You can see there are days I’m pretty flexible with my diet as long as I stayed around 1200 calories a day. I also worked out 3 days on 1 day off. I will load my week total of meals and my weigh in every Saturday for the remaining of my challenge.
2 tbsp. tomatillo avodado salsa
avocado spray oil
1 yellow corn tortillas supersize
1 cup broccoli
3oz chicken breast
1/9 cup quinoa
0.6 cup cherries
2oz sweet potato baked skin on
0.7 bowl Teriyaki Bowl with Vegetables Panda Express
Treating yourself doesn’t have to always be with sugar, because I’ve found a way to reward myself with a little spice and something nice. My morning treat involves coffee, some spices, and a trip to Target…now doesn’t that already sound like a treat?! My Cinnamon Turmeric Coffee is made with So Delicious Dairy Free coconutmilk creamer, and by just the name of it, I bet you can tell how special this drink really is.
I usually don’t have coffee every morning, but when I do, I’m trying harder to make it a special time for me to enjoy my drink. I’m redecorating my office so that I can not only have a creative space to work, but also a relaxing place to take a moment to myself. Working at home can sometimes feel pretty drab, so to spice things up a little bit, I’ve found that when I treat my morning with a little bit more attention to detail, that I feel more inspired throughout the day. So that being said, my special coffee deserves more than just a simple mug. I’ve found so many cute mugs (and kitchen decor to match!) at Target, and part of the fun of enjoying my drink is also the environment in how I make my drink and where I drink it. By using bold spices, cute kitchenware, and colorful decor, enjoying my coffee with So Delicious Dairy Free coconutmilk Creamer is not only so delicious, but also so inspiring!
I was inspired by Bulletproof coffee for this drink because I like frothiness and having the added benefit of coconut oil, but since Bulletproof coffee isn’t plant-based, I wanted to make something similar for my plant-based friends. So Delicious Dairy Free coconutmilk Creamer is made from organic, non-GMO Project verified coconuts, vanilla, and cane sugar, and the flavor compliments the coconut oil and there is no need to add additional sweetener. You’d be surprised how creamy it is without using soy or carrageenan! The cinnamon and turmeric not only give this drink more flavor, but also a strong and beautiful color, which is why I drink it in this “Strong and Beautiful” mug. Plus, I can’t help but get affirmed each time I pick up the cup. To finish it off, I chose some cute napkins and a table runner to match with my mug, and the best part is that everything for my morning treat- from the coffee, to the creamer, to the mug, to the napkins- were all from Target! No need to shop around and stress myself out when I can get everything I need in one place.
Cinnamon Tumeric Coffee
1 cup organic coffee- brewed
1 tbsp. So Delicious Dairy Free coconutmilk creamer
½ tsp tumeric powder
1 tsp ground cinnamon (Ceylon Cinnamon preferred) + more for sprinkling
1 tsp coconut oil
Prepare your blender by blending hot water.
Blend all ingredients together until frothy and enjoy.
One other thing I love about Target are the extra deals I can get. The table runner was on clearance, and So Delicious Dairy Free Creamer is 10% off with Cartwheel from 6/10 thru 7/7. Just add the Cartwheel offer in your Target app and scan it at checkout to enjoy those extra savings so you can enjoy your morning treat even more!
This is a sponsored conversation written by me on behalf of Danone. The opinions and text are all mine.
When traveling with your family, going the all-inclusive route is sometimes the easiest thing to do, and after experiencing what it’s like on cruises and at resorts, I’m excited to see what all-inclusive camping is like with Tentsile. I’m going at the end of the month with my family, and since it’s only a 2.5 hours away from San Francisco, I can tell this will be the easiest camping trip in history (my husband will thank me). All food, beverages (including beer and whiskey happy hour for the parents), and activities are included, and the best part is that your tent is also set up already. But here’s the catch- the tents are set up in the trees! We’ll be sleeping in tree tent villages in the Redwoods!
We will, of course, have to bring a few items, but it will be far from a packed car full of camping gear. We don’t even need to bring a sleeping bag and pillow because we can rent that too! But as a mom, I know that the kids and hubby will want their favorite snacks and drinks, and we’ll need all the general camping accessories to keep us safe in the water, in the sun, and during the night hours. Here are the top 5 items I will be bringing for my family for this all-inclusive camping trip:
Reusable water bottles
This event is all about healthy living and sustainability, so to prevent mountains of empty plastic water bottles, Tentsile provides drinking water, just bring your own bottles. My favorite is by Nalgene because it’s clear so you can see how much you’re drinking and because it’s lightweight. Make sure each person in your family has a water bottle in a different color, and bring an extra one to fill up just in case!
Headlamps I know that my twins will have the most fun with these headlamps, but as much fun as they are, they are also for our safety. It’s great to be hands-free when walking around at night, and I’m sure I’ll see these on the girls’ heads in the tent. I’m going to get one for everyone in the family- in a different color too.
I think you can already tell that this will be a camping experience unlike any other, but here’s another thing: there are hot showers! I’m going to bring along a solar shower to hang by our tree tent so that we can have a place to wash our hands and quickly rinse off anything before we head into the trees to sleep.
This camping trip will be packed with activities to do, from yoga, to tree climbing, to tons of water activities. There will be kayaks and stand-up paddle boards too, but I wouldn’t want to keep my kids from hitting the river, so I’ll make sure my family is outfitted in the same color life jackets so that we don’t get them mixed up with everyone else’s.
Rolling Cooler Even though all the food is included, we’re still going to have to pack some healthy snacks. I love how I won’t have to plan for any cooking, so that means that the cooler space will be full of things to munch on like cold fruit, sliced veggies, boiled eggs, and cheese cubes. I might even make something special for us! I like this cooler because it’s a smaller size but still can double as a cup holder and an end table, and the wheels make it easy for my girls to help move the cooler around as well.
I have to admit that I would bring these top 5 items even if I was camping the traditional way, but instead of bringing a packed car and having to worry about all the food and supplies so my family can survive a weekend in the woods, Tentsile makes it so easy for me to just bring the necessities and show up with less stress.