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Easy recipes for healthy eating on the go

Living Local

It can be tough to get dinner on the table between work, school and kids’ activities.

And all too often we turn to fast food options to solve our hangry problems, but not any longer.

8 On Your Side is helping you find ways to eat healthy on the go with registered dietitian Sarah Krieger.

Here are some recipes to help you figure out what’s for dinner even if you don’t have time to gather around the table.

SPRING ROLLS

12 (8-inch) round, dried rice-paper wrappers

12 fresh basil leaves or mint leaves

FILLING

2 oz. dried bean thread noodles

8 oz. flavored baked tofu, julienned

4 green onions, green part only julienned

1 medium red bell pepper, julienned

½ tsp sesame oil

2 Tbsp. Thai Sauce

FILLING: cover bean thread noodles with hot water and soak until softened, 15 minutes, and drain.  Cut into 3-inch lengths.  Mix remaining filling ingredients in bowl.  Soak a sheet of rice paper in warm water until soft; 1 minute.  Transfer rice paper to cutting board.  Arrange 1 basil or mint leaf horizontally along the bottom third of the rice paper, with top side of leaf facing rice paper so the leaf is seen through its translucent skin.  Cover with 2-3 T of filling, Fold both sides over the ends of the line of filling.  Tightly roll up rice paper to form a cylinder.  Assemble remaining spring rolls.  Cut in half on the diagonal.  Serve with Thai Sauce.  

BLACK BEAN SPREAD

1 (16 oz.) black beans, rinsed and drained

2 Tbsp. lime juice

1 clove garlic, crushed

½ cup chopped tomatoes

½ cup plain, nonfat yogurt alternative

¼ cup sliced green onions

1 tsp chopped cilantro

⅛ Tsp ground red pepper

In large bowl, mash beans, lime juice and garlic.  Stir in remainder until combined.  Cover, chill at least 1 hour.  Makes 2 cups.

MANGO GAZPACHO

1 medium cucumber             2 cloves garlic           2 ripe mangoes, diced

1 medium tomato                  1.5 cups crushed tomatoes

1 pepper                                2 teaspoons red wine vinegar

½ onion                                  1 tablespoon olive oil, salt and pepper to taste

FIGGY THAI TOFU SALAD

3 T lime juice

2 T honey

1 ½ tsp Low-sodium soy sauce

⅛ Tsp Red chile flakes

1 tsp Ginger root, thinly sliced

1 cup shredded firm tofu

½ cup sliced dried figs

1 green onion, thinly sliced

2 Tbsp. chopped fresh mint

½ cup cubed cantaloupe

½ red pepper, cubed

¼ cucumber, cubed

Mixed greens

In small bowl, combine first 5 ingredients.  Place tofu, figs, onions and mint in medium bowl.  Add marinade and refrigerate 1 hour.  Combine remaining ingredients and add to tofu.  Serve over greens.  Serves 2-3.

POTATO-MUSHROOM BURGERS

3 cloves garlic, minced

½ – ¾ cup finely chopped mushrooms

4 scallions, thinly sliced

1 -2 T canola oil

½ cup unsalted raw cashews

2 ½ cups mashed potatoes

¾ cup grated carrots

2 t. grated gingerroot

2 egg whites (or ¼ cup bread crumbs)

Sauté garlic, mushrooms and scallions in oil for 5 minutes.  Grind cashews.  Mix all ingredients together.  Form patties.  Grill for 3 minutes on each side.  Makes 8 to 10 patties. 

138 kcal, 3 g pro, 6 g fat, 17 g carb, 0 mg cholesterol, 155 mg sodium, 2 g fiber

Zucchini Ribbon Salad

2-3 zucchini, sliced into ribbons into a large bowl

Drizzle with extra-virgin olive

Zest 2 lemons and squeeze the juice over

Add chopped fresh herbs (parsley, cilantro, basil, garlic chives)

Season with sea salt, fresh black pepper

MILLET-STUFFED PEPPERS with CHIPOTLE TOFU

1 T olive oil

1 garlic clove, diced

½ medium onion, diced

1 t ground cumin

1 t chili powder

¼ t ground cinnamon

1 cup millet, dry

½ cup raisins

3 ¼ cups water

¾ t kosher salt

2 red bell peppers, halved lengthwise and seeded

2 yellow or orange bell peppers, halved lengthwise and seeded

6 oz. chipotle-flavored baked tofu, cubed

Heat oil in large saucepan over medium heat.  Add garlic and sauté 1 minute, then add onion and continue to cook for 3-5 minutes, stirring occasionally until softened.  Add cumin, chili powder and cinnamon and cook 1 minute.  Stir in millet, raisins, water and salt.  Reduce heat to medium-low and simmer 35 to 40 minutes, stirring once or twice until most liquid is absorbed. 

Preheat oven to 350°F.  Place halved bell peppers cut-side-down on two large rimmed baking sheets.  Cover with foil and bake 25 minutes until peppers begin to soften. When millet mixture is done cooking, remove from heat.

Flip bell pepper halves, fill each with ½ cup millet mixture and tuck divided tofu into millet filling  Re-cover baking sheets and return to oven for 15 minutes.  Uncover and bake 5-10 minutes more until peppers are tender.  Serves 4.

Granola Bars

1 cup quick-cooking or old-fashioned oats          ¼ cup honey

1 cup spoon-size shredded wheat cereal             1 teaspoon vanilla extract

1 cup walnuts                                                            ¼ cup mini chocolate chips

1 ½ cup dried cherries

½ t ground cinnamon

½ t salt

2 small bananas, mashed

Preheat oven to 350°F.  Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside.  Place oats, shredded wheat walnuts, raisins, cinnamon and salt in food processor and pulse until mixture is finely chopped.  Whisk together bananas, honey and vanilla in large bowl until well blended, Add oat mixture and chocolate chips and stir to continue.  Spread mixture evenly in prepared pan, flatten gently with back of spoon or rubber spatula.  Bake about 18 minutes, or until edges turn golden brown.  Let cool completely before slicing.    

Lasagna

1 package lasagna noodles

8 ounce package of mushrooms, chopped

1 large onion, chopped

2-3 cloves garlic, minced

2 zucchini, shredded or chopped

8 ounces ground Boca burger, optional

2 carrots, shredded

Saute in 2 tablespoons olive oil. Stir in a 28 ounce can of crushed tomatoes in basil and oregano or add in dried herbs to taste. Simmer 10-15 minutes.

Meanwhile, whisk 2 eggs in 16 ounces ricotta, ½ cup shredded mozzarella and ¼ cup shredded parmesan.

In a 13X9 pan layer the sauce with noodles, ricotta and shredded mozzarella three times. Cover with foil. Refrigerate a few hours to overnight. Bake at 350 degrees for 40 minutes. Remove foil; bake 10-15 minutes until set and slightly browned on top.

Fresh Tomato Basil Sauce over Pasta

3-4 cups chopped fresh, ripe tomatoes

2-3 cloves garlic, minced

2-3 tablespoons olive oil

Pinch of salt and sugar

Simmer together for 10-15 minutes until mashed into a sauce

Stir in a handful of chopped basil and a knob butter. Serve with 1 lb. cooked pasta

Moroccan Burritos

1 small onion, diced

2 tablespoons olive oil

Saute together until soft

Stir in 2 cloves minced garlic and 1 diced red pepper

Saute until soft and add in:

1 (16 oz. can) diced tomatoes or 3-4 fresh tomatoes, chopped

1 can black or garbanzo beans

2-3 tablespoons each: currants, olives, chopped almonds

¼ teaspoon each: salt, cinnamon, sumac or garam masala,

Simmer 5 minutes and top with chopped cilantro. Stuff into whole wheat pita or tortilla.

Vegetable Couscous One-Pot Meal

1 (5 oz) package whole grain couscous prepared with package directions for water

After steaming, add in the following:

1 (15-16 oz) can black or garbanzo beans

½ cup sliced jarred red peppers or fire-roasted tomatoes

¼ cup olive oil

1 cup salad greens

Feta cheese

Salt, cumin, balsamic and turmeric to taste (try for 1/8th teaspoon each to start)

Copyright 2019 Nexstar Broadcasting, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.

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