Looking for a no-fuss Taco Tuesday recipe? Let your slow cooker do the work for these shredded pork tacos and top with a southwest-inspired chopped salad kit. What could be easier?

Nutrition Tip: Muscles cannot be made without the proper fuel! Eating foods containing quality protein is essential for maintaining and increasing muscle mass, which pork happens to be high in.

The great taste of tacos is something that many people enjoy. They love the flavors and the way you can customize them to please just about everyone in your family. When you are looking for a great way to make tacos, but don’t want to put in too much work, you will want to consider our Slow Cooker Shredded Pork Tacos.

Sure, there’s four hours of cooking time – eight if you cook it on low instead of high – but don’t worry – all the work and heavy lifting will be done for you by your slow cooker.

If you’re looking for an easy way to make dinner with minimal effort, a slow cooker is your best friend. Here are three reasons why using a slow cooker is a great idea for busy weeknights.

One of the best things about slow cookers is that they do all the work for you. Just set it and forget it – no need to worry about stirring or checking on the food. This is especially helpful when you’re trying to get dinner ready while also dealing with kids or after a long day at work.

Another plus of slow cookers is that they’re very versatile. You can use them to make a variety of dishes, from stews and soups to pasta and even desserts. And because they cook slowly over a long period of time, the flavors have time to really meld together, resulting in a tastier meal.

That’s why these slow-cooker shredded pork tacos are so awesome. You just need 15 minutes of actual prep time!

Related: Try our Baked Fish Tacos with Watermelon Rind Slaw

Meal Prepping? Slow Cookers Are Your Friend!

Slow cookers make meal prep easy too. You can just throw everything in the pot and let it cook while you do other things. And, cleanup is a breeze since you only have one pot to wash.

Here are some tips for making your slow cooker meals even easier:

-Plan ahead and make enough for leftovers. Then you can just reheat your meal instead of starting from scratch the next day.

-Use frozen vegetables. They cook just as well as fresh veggies and they save you time chopping.

-Make extra sauce or gravy and freeze it in individual portions. That way you always have some on hand to jazz up your leftovers.

Slow Cooker Shredded Pork Tacos Are Filled With Good Stuff!

This meal features bell peppers, sweet onions, pork tenderloin, and a whole lot of flavor. Bell peppers, sweet onions, and pork tenderloin are a match made in heaven, and they come together perfectly in these Slow Cooker Shredded Pork Tacos. The bell peppers add a touch of sweetness and the onions add a touch of savoriness, while the pork tenderloin provides the perfect amount of protein.

And, if that wasn’t enough yummy goodness, it also features chili powder, Italian seasoning, cumin, salt, and pepper, and is topped with a delicious Mexican Fiesta salad kit and avocado. This combination makes for a delicious and hearty meal that is sure to please any crowd.

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Slow Cooker Shredded Pork Tacos

Looking for a no-fuss Taco Tuesday recipe? Let your slow cooker do the work for these shredded pork tacos and top with a southwest inspired chopped salad kit. What could be easier?

Course Entree & Main Dishes

Prep Time 15 minutes minutes

Cook Time 4 hours hours

Total Time 4 hours hours 15 minutes minutes

Servings 4

Calories 333kcal

Author Amber Gray

Ingredients

• 2 cloves garlic minced
• 1 bell pepper sliced
• 1/2 large RealSweet® sweet onion sliced
• 1 1/2 teaspoon chili powder
• 1 1/2 teaspoon Italian seasoning
• 1 teaspoon cumin
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 pound pork tenderloin
• 8 6-inch whole wheat tortillas, warmed
• 1/2 bag Eat Smart® Mexican Fiesta chopped salad kit
• 1 small avocado chopped

Get Recipe Ingredients

Instructions

• Place garlic, peppers and onion in slow cooker.
• Combine chili powder, Italian seasoning, cumin, salt and pepper. Coat tenderloin with seasonings. Place on top of onions and peppers in slow cooker. Cook on high 4 hours.
• Once pork is finished, shred while in slow cooker and combine with onions and peppers.
• Serve pork on tortillas with salad and avocado.

Nutrition

Calories: 333kcal | Carbohydrates: 35g | Protein: 30g | Fat: 9g | Cholesterol: 60mg | Sodium: 427mg | Fiber: 6g | Sugar: 3g

The post Slow Cooker Shredded Pork Tacos appeared first on Healthy Family Project.

Dinner and clean-up is easy with this one-pan pork tenderloin dinner! The pork and broccoli cook at the same time on one pan making this recipe a must for busy weeknights. Plus, the roasted broccoli is so delicious, even picky eaters will want to dig in!

Recipe created by Christine Pittman in partnership with Produce for Kids.

What Makes This One-Pan Italian Pork Tenderloin and Broccoli Recipe Healthy?

Great question! Let me break down the healthiness of this One-Pan Italian Pork Tenderloin and Broccoli for you.

1. Balanced Ingredients: This recipe incorporates a balance of lean protein from the pork tenderloin and nutrient-rich vegetables from the broccoli. It’s important to include protein in our meals for muscle growth and repair, and broccoli is packed with vitamins, minerals, and fiber.

2. Lean Protein: Pork tenderloin is a lean cut of meat, meaning it has less fat compared to other cuts. It’s an excellent source of high-quality protein, essential for maintaining muscle mass and supporting overall health.

3. Nutrient-Rich Broccoli: Broccoli is a nutritional powerhouse. It’s loaded with vitamins C, K, and A, as well as folate and fiber. These nutrients contribute to a strong immune system, healthy vision, and proper digestion.

4. Minimal Added Fats: The recipe uses a moderate amount of olive oil, which is a heart-healthy fat. Olive oil is rich in monounsaturated fats and has been linked to various health benefits, including reducing inflammation and improving heart health.

5. Flavorful Seasonings: The use of herbs and spices like oregano and garlic powder not only enhances the taste but also adds a boost of antioxidants to the dish. Antioxidants help protect our cells from damage caused by harmful free radicals.

6. Portion Control: The recipe provides specific measurements for the ingredients, allowing you to have better control over portion sizes. This can be helpful for weight management and ensuring a balanced meal.

7. Versatility: This recipe can easily be customized to fit dietary preferences or restrictions. For example, if you’re following a low-carb or gluten-free diet, you can swap out the breadcrumbs for a gluten-free alternative or omit them altogether.

Remember, healthy eating is about balance, moderation, and incorporating nutrient-dense ingredients into our meals. This One-Pan Italian Pork Tenderloin and Broccoli recipe ticks those boxes by offering a delicious and well-rounded dish that nourishes both your body and taste buds.

Related: If you love Pork Tenderloin, you should also try our Rosemary Pork Tenderloin & Roasted Vegetables!

One-pan Italian Pork Tenderloin and Broccoli Meal Prep Ideas

Pre-Marinate and Freeze

Prepare the marinade and coat the pork tenderloin in it. Place the marinated pork in a freezer-safe bag or container, label it with the date and cooking instructions, and freeze it. When you’re ready to cook, simply thaw the pork in the refrigerator overnight and follow the recipe as directed. This allows you to have a flavorful, marinated pork tenderloin ready to go whenever you need it.

Pre-Cut Vegetables

Save time by pre-cutting the broccoli florets ahead of time. Wash and trim the broccoli, then cut it into bite-sized florets. Store the pre-cut broccoli in an airtight container or resealable bag in the refrigerator. This way, when you’re ready to cook, you can simply grab the prepped broccoli and assemble it on the sheet pan with the pork.

Make a Double Batch

Prepare a double batch of the marinade and use half to marinate the pork tenderloin for the current meal. Reserve the other half in an airtight container in the refrigerator. This way, you can use the reserved marinade to marinate another pork tenderloin for a future meal. It saves you time and ensures you have another delicious meal ready to go.

Related: Love one pan meals? Try our One Pan Baked Italian Chicken & Veggies!

Portion and Store Leftovers

If you anticipate having leftovers, divide them into individual meal-sized portions and store them in meal prep containers. This allows for easy grab-and-go lunches or dinners throughout the week. Be sure to let the dish cool before refrigerating, and remember to reheat it thoroughly before consuming.

Customize Side Dishes

While the recipe includes roasted broccoli, feel free to customize the side dishes based on your preferences or dietary needs. Consider adding other roasted vegetables like carrots, bell peppers, or zucchini to the sheet pan. You can also pair the pork tenderloin with a side salad, quinoa, or whole grains like brown rice or couscous for a more substantial meal.

Prep Salad Dressing in Advance

If you plan on serving a side salad with the dish, you can prepare the salad dressing ahead of time. Mix the ingredients for your favorite dressing in a jar or container and store it in the refrigerator. When it’s time to serve the meal, you can simply drizzle the dressing over your salad for added flavor.

Let’s make this One-Pan Italian Pork Tenderloin and Broccoli recipe!

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One-Pan Italian Pork Tenderloin and Broccoli

Dinner and clean-up is easy with this one-pan pork tenderloin dinner! The pork and broccoli cook at the same time on one pan making this recipe a must for busy weeknights. Plus, the roasted broccoli is so delicious, even picky eaters will want to dig in!

Course Entree & Main Dishes

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 6

Calories 298kcal

Author Amber Gray

Ingredients

• 3 tablespoons plus 1 tsp. olive oil, divided
• 5 teaspoons tomato paste
• 1 teaspoon Dijon mustard
• 1/2 cup grated Parmesan cheese divided
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt divided
• 1/4 teaspoon pepper
• 16 ounces broccoli florets
• 1 1/2 pound pork tenderloin
• 2 tablespoons creamy Italian garlic dressing
• 2 tablespoons panko breadcrumbs

Get Recipe Ingredients

Instructions

• Preheat oven to 425ºF.
• Combine 3 Tbsp. olive oil, tomato paste, mustard, ¼ cup Parmesan, oregano, garlic, ¼ tsp. salt and pepper. Mixture may stay clumpy. Add broccoli and stir well.
• Transfer broccoli to large sheet pan coated with cooking spray.
• Add pork to bowl and coat with dressing. Add pork to sheet pan between broccoli.
• Combine panko, 1 tsp. olive oil and ¼ tsp. salt in separate small bowl. Press crumb mixture onto pork.
• Bake 25 minutes, or until pork reaches an internal temperature of at least 145ºF. Sprinkle broccoli with remaining ¼ cup Parmesan.

Nutrition

Calories: 298kcal | Carbohydrates: 7g | Protein: 30g | Fat: 16g | Cholesterol: 74mg | Sodium: 311mg | Fiber: 0.3g | Sugar: 1g

The post One-Pan Italian Pork Tenderloin and Broccoli appeared first on Healthy Family Project.

Have you ever made dressing at home? This Vidalia Onion Salad Dressing requires only seven ingredients and is incredibly tasty for a refreshing change from your other favorites!

Making a delicious, homemade salad dressing is easier than you think! This simple Vidalia Onion Salad Dressing is made with ingredients you probably already have in your pantry. The zesty, tangy flavor is perfect for topping off all of your favorite salads.

Nutrition Tip: Kids don’t love salad? Serve a “dippable” version alongside this dressing. Kids love eating with their hands, and research shows that kids eat more vegetables when they’re served with a flavorful dip they like.

Once you do you will realize that making salad dressing at home can be very easy and versatile! If you keep a few key ingredients on hand, you can whip up simple batches of homemade dressing on the fly any night of the week when you want to have a salad!

Looking for other homemade dressings? Check out our Carrot Basil Salad Dressing!

Key Ingredients to this Vidalia Onion Salad Dressing

Vidalia Onion– This type of variety of onion is flavorful and a little sweet! Onions contain Vitamin C and are a great source of Fiber! They are also known to help reduce inflammation in your body and can help heal infections!

Olive Oil– This cooking oil is a great choice for many recipes because of it’s heart healthy fats! Although still high in calories, olive oil is a great choice to help enhance the flavors of many foods!

Creamy Dijon Mustard– This tangy mustard is loaded with flavor and gives this salad dressing a smooth, creamy texture!

Make sure to check out our 8 Tips for Eating More Salads!

How to make this Vidalia Onion Salad Dressing at Home

Step 1:

Get out your food processor, immersion blender, or blender. Then add the Vidalia onion, vinegar, sugar, mustard, pepper, and salt. Blend until well pureed and smooth.

Step 2:

Slowly add in the olive oil, a little at a time, through the hole in the top of the blender or food processor and continue to blend until all is combined and smooth.

YES! It is that simple to make and enjoy homemade dressing at home! Serve over your favorite salads and store the rest in the refrigerator.

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Vidalia® Onion Salad Dressing

Making a delicious, homemade salad dressing is easier than you think! This simple Vidalia onion dressing is made with ingredients you probably already have in your pantry. The zesty, tangy flavor is perfect for topping off your favorite salad.

Course Dairy Free, Salads

Keyword dressings, onion, salads

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 12

Calories 86kcal

Author Amanda Keefer

Ingredients

• 1/2 large chopped Vidalia onion chopped
• 3 tablespoons apple cider vinegar
• 2 teaspoons sugar
• 2 teaspoons creamy Dijon mustard
• 1/2 teaspoon pepper
• 1/4 teaspoon salt
• 1/2 cup olive oil

Get Recipe Ingredients

Instructions

• Add Vidalia onion, vinegar, sugar, mustard, pepper and salt to blender or food processor. Blend until well pureed.
• While running, add oil, a little at a time, through the hole in the top of the blender or food processor until dressing is creamy.

Nutrition

Calories: 86kcal | Carbohydrates: 1g | Protein: 1g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 58mg | Potassium: 12mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1IU | Vitamin C: 1mg | Calcium: 2mg | Iron: 1mg

Other Salad Dressing Recipes to Try:

• Carrot Basil Salad Dressing
• Fall Harvest Salad with Apple Cider Vinaigrette
• Black Bean, Mango & Jicama Salad with Honey Lime Vinaigrette

The post How To Make The Best Vidalia Onion Salad Dressing appeared first on Healthy Family Project.

These Mixed Berry Whole Wheat Muffins are healthy, delicious, and the perfect treat when you’re craving something sweet. There’s nothing quite like a delicious muffin filled with fresh fruit!

Little hands are sure to grab up these homemade muffins for breakfast, but don’t be surprised if they also become snacks or dessert! Packed with fresh berries for a healthy dose of Vitamin C, fiber and brain-healthy antioxidants.

Why we love these Mixed Berry Whole Wheat Muffins

I know it’s easier to grab a box of muffin mix from the store and whip it up in minutes, but this recipe is so easy that you’ll never go back to boxed muffin mix again! Well, unless you’re really in a bind. Not only is my mixed berry whole wheat muffin recipe easy to make, but it’s better for you, and it tastes ten times better than the boxed stuff.

People have been making muffins for centuries. There’s even evidence of the first official muffin recipe dating back to the 18th century. These mixed berry whole wheat muffins are a great recipe to make when summer’s coming to an end, and you have plenty of fresh berries to get rid of but don’t want just to eat berries. Or, they’re perfect in the spring and summer when blueberries and strawberries are their freshest.

This recipe only takes 20 minutes to make, including the preparation and baking time. The prep time is only five minutes which is pretty great for a muffin recipe that doesn’t come out of a box. The ingredients are relatively simple, with the main ones being blueberries, strawberries, whole wheat flour, unsweetened apple sauce, and plain Greek yogurt to make them moist.

Whether you’re making these for breakfast, a brunch you’re hosting, or a snack for a party, people are going to have a hard time only having one. The best part is that while I use blueberries and strawberries, you can use whatever berries you have on hand!

A Brief History of Muffins

Muffins first became popular in England in the 18th century by introducing blueberry muffins. They were such a hit that people began adding additional ingredients like raspberries, blackberries, and like my recipe, strawberries.

Why Mixed Berry Whole Wheat Muffins?

These muffins make a quick grab-and-go snack, breakfast, and even dessert! Besides the recipe’s simplicity and tastiness, there are other reasons why this might be your new favorite muffin recipe. Enjoying these mixed berry whole wheat muffins is a great way to incorporate more fruit into your diet.

Blueberries are great for your overall health thanks to their numerous benefits. They’re known to help with heart health, blood pressure, bone strength, skin, and much more. They’re a great source of vitamin C which can help improve your immune system.

Strawberries have their own set of health benefits that make making these muffins even more of a good idea. Strawberries can help lower high blood pressure, improve good cholesterol, and even help reduce your risk of certain cancers.

These muffins are healthier for you than other muffins because of the use of applesauce and Greek yogurt instead of lard, butter, or excessive amounts of oil.

Enjoy crafting some fresh, healthy muffins!

Recipe and photography by Serene of House of Yumm.

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Mixed Berry Whole Wheat Muffins

These Mixed Berry Whole Wheat muffins are healthy, delicious, and the perfect treat when you're craving something sweet.

Course Breakfast & Brunch

Keyword blackberries, blueberries, breakfast recipes, easy snack, healthy breakfast, healthy snack, muffins, raspberries, strawberries

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 12

Calories 105kcal

Author Amanda Keefer

Ingredients

• 1 1/4 cup white whole wheat flour
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/8 teaspoon salt
• 1 large egg
• 1/2 cup maple syrup
• 2 teaspoons vanilla extract
• 3/4 cup plain nonfat Greek yogurt
• 3/4 cup unsweetened applesauce
• 1/2 cup chopped strawberries
• 1/2 cup blueberries

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Instructions

• Preheat oven to 400°F. Grease muffin pan and set aside.
• Whisk flour, baking powder, baking soda and salt in medium bowl. Mix egg, maple syrup, vanilla, yogurt and applesauce in separate large bowl.
• Add dry ingredients to wet ingredients and stir until just combined. Do not overmix. Fold in strawberries and blueberries.
• Pour batter into prepared muffin tin, filling cups about three-fourths full.
• Bake 15 minutes, or until tops are golden brown and a toothpick inserted into the center comes out clean.
• Remove from oven and let cool in muffin tin 5 minutes before removing.

Nutrition

Calories: 105kcal | Carbohydrates: 22g | Protein: 4g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Trans Fat: 0.003g | Cholesterol: 14mg | Sodium: 162mg | Potassium: 93mg | Fiber: 2g | Sugar: 11g | Vitamin A: 29IU | Vitamin C: 4mg | Calcium: 61mg | Iron: 0.5mg

More recipes to try:

Healthy Apple Cinnamon Muffins

Easy Homemade Strawberry Chia Jam

Blueberry Swirl Frozen Yogurt

The post Mixed Berry Whole Wheat Muffins appeared first on Healthy Family Project.

A Banana, Blueberry & Mango Smoothie is the perfect quick breakfast. This smoothie is ready in just a few minutes, making it ideal for those busy mornings or a quick snack. Make morning prep easier by making smoothie packs of the fruit for easy blending.

Growing up in South Florida, my summers have always been complete with mangoes straight off the tree in my backyard. I’ve become spoiled and can no longer imagine my smoothies without mango chunks. I also love these Mango Banana Smoothie popsicles, so if you have an extra mango or two at the house, be sure to try them too!

Did you know mangoes being “in season” in the U.S. is actually a myth? There are about six different types grown around the country year-round!

Nutrition Tip: Eating bananas can give you enough energy to fuel a workout. The potassium in a banana can also help you stay focused and alert.

Blueberries are rich in antioxidants, so incorporating them into you and your kid’s breakfast can help with morning mental clarity, digestion, and lowering blood pressure.

Mix the iron, calcium, zinc, and magnesium with the potassium in bananas, and you’ve got a nutritious blend in this Banana Blueberry and Mango Smoothie! Mangoes also aid digestion and boost your immune system.

Don’t be afraid of frozen fruit! If you prefer purchasing fresh produce but then want to freeze them, the average shelf life for frozen blueberries and mangoes ranges from 10-12 months, and bananas are good anywhere from 2-3 months.

This is an easy fruit smoothie that is kid-approved!

There’s no denying this nutrient-packed smoothie will fill you up at ANY time of the day. If you’re looking for new smoothie combinations, our Build Your Own Smoothie guide has endless possibilities. Grab the free printable and add to your fridge to discover new smoothie recipes every morning.

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Banana, Blueberry & Mango Smoothie

This Banana, Blueberry & Mango Smoothie is the perfect quick breakfast to blend up before school, making morning prep easier.

Course Drinks

Keyword bananas, blueberry, breakfast, mango, smoothie, smoothie recipe

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 4 servings

Calories 203kcal

Author Amanda Keefer

Equipment

• Ninja Blender

Ingredients

• 2 cups lowfat vanilla yogurt
• 2 bananas
• 1 cup frozen mango chunks
• 1 cup blueberries
• 1 cup ice
• 1/2 cup spinach loosely packed

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Instructions

• Add yogurt, bananas, mango, blueberries, ice and spinach to blender. Blend until smooth.

Nutrition

Serving: 1g | Calories: 203kcal | Carbohydrates: 42g | Protein: 7g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 6mg | Sodium: 88mg | Potassium: 598mg | Fiber: 3g | Sugar: 33g | Vitamin A: 908IU | Vitamin C: 26mg | Calcium: 225mg | Iron: 1mg

The post Banana, Blueberry & Mango Smoothie appeared first on Healthy Family Project.

These brownies are made with rich dark chocolate, creamy avocado, and whole wheat flour. This recipe is dairy-free. The only thing you’ll taste is rich, chocolatey goodness!

Who says rich, chocolatey brownies can’t be a better-for-you dessert? We swap the oil and butter in traditional recipes with avocado for less saturated fat. You won’t even be able to taste the difference!

Nutrition Tip: Adding avocado to your plate ensures that you are receiving fat-soluble vitamins A, E, and K, as well as healthy monounsaturated fat that helps the body absorb these vitamins.

It’s no secret that many people in the United States are avocado-obsessed. We’ll put it on toast, in our smoothies, and even in our guacamole. But have you ever thought about putting avocado in your brownies? We know, it sounds a little crazy. But trust us, these Dark Chocolate Avocado Brownies are absolutely delicious.

These brownies are made with rich dark chocolate, creamy avocado, and whole wheat flour. They’re also dairy-free, so they’re perfect for many folks with food allergies or sensitivities. And don’t worry, you won’t be able to taste the avocado at all. The only thing you’ll taste is rich, chocolatey goodness.

Avocado? In Desserts?

The avocado is a fruit that is often consumed in savory dishes, but it is actually really tasty when used in sweet dishes! Here are three reasons why avocado is good in desserts:

1. The creaminess of avocado makes it a great addition to smoothies and ice cream.

2. Avocado adds a unique flavor to desserts that you can’t get from other ingredients.

3. Avocados are a healthy source of fats, which can help you feel satisfied after eating dessert.

Desserts Can Be Made Healthier

We all love dessert, but sometimes they can be packed full of sugar and unhealthy ingredients. Here are a few tips on how to make your desserts a little healthier without sacrificing taste.

1. Cut back on the sugar. Sugar is often the main ingredient in desserts, so cutting back on it can make a big difference. Try using natural sweeteners like honey or stevia instead.

2. Use healthier ingredients. Instead of processed flour, use whole wheat flour or almond meal. Use fruit instead of sugary syrups to top your desserts.

3. Get creative with portion control. Don’t feel like you have to eat a huge slice of cake or pie. Serve smaller portions or make mini versions of your favorite desserts.

Storage Dark Chocolate Avocado Brownies Tips

Assuming you store them in an airtight container at room temperature, these Dark Chocolate Avocado Brownies will last about three or four days. If you pop them in the fridge, they’ll last closer to 1 week. But let’s be honest – they probably won’t last that long because they’re just too darn delicious.

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Dark Chocolate Avocado Brownies

Who says rich, chocolatey brownies can’t be a better-for-you dessert? We swap the oil and butter in traditional recipes with avocado for less saturated fat. You won’t even be able to taste the difference!

Course Desserts

Keyword avocado, brownies, dessert

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 16 brownies

Calories 215kcal

Author Christine Pittman

Ingredients

• 4 large eggs
• 1 cup sugar
• 8 ounces dark chocolate chips
• 1/2 cup dark cocoa powder
• 1/4 teaspoon salt
• 1 teaspoon vanilla extract
• 1/2 cup whole wheat flour
• 2 avocados

Get Recipe Ingredients

Instructions

• Preheat oven to 350°F. Line an 8×8-inch cake pan with parchment paper and spray with cooking spray. Set aside.
• Beat eggs and sugar with electric mixer at medium speed until bubbly and fluffy.
• Place chocolate chips in microwave-safe bowl and microwave on HIGH in 15 seconds increments, stirring in between, until melted.
• With mixer running, add chocolate to egg mixture. Fold in cocoa, salt, vanilla and flour.
• Mash avocados in separate bowl until very smooth. Add to batter and mix well.
• Pour batter into prepared pan and bake 30 minutes, or until toothpick is inserted in center and comes out clean.
• Let cool before slicing.

Nutrition

Serving: 1brownie | Calories: 215kcal | Carbohydrates: 26g | Protein: 4g | Fat: 11g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.004g | Cholesterol: 41mg | Sodium: 69mg | Potassium: 241mg | Fiber: 3g | Sugar: 18g | Vitamin A: 98IU | Vitamin C: 3mg | Calcium: 54mg | Iron: 1mg

More recipes to try:

Chocolate Avocado Mousse

Double Chocolate Black Bean Brownies

The post Dark Chocolate Avocado Brownies appeared first on Healthy Family Project.

Looking for a fresh new recipe to add to your weeknight rotation? Try this Lemon Chicken & Veggie Pasta! This simple, veggie-packed pasta dish is ready in just 30 minutes for a quick and easy weeknight dinner.

Filled with chicken, broccoli, carrots, onions and tomatoes, this pasta is topped with a little lemon juice, olive oil and Parmesan cheese for a dish the whole family will be asking for again.

Sometimes I run out of ideas on what to make for our busy weeknight meals. Between school, homework, practice, and grocery shopping, coming up with quick meals is a must. This Lemon Chicken & Veggie Pasta is perfect for those kinds of nights. This pasta is healthy, easy to make, and loaded with flavor. This is great for Spring or Summer since it is a lighter pasta dish. Of course you can make it all year long if you are a pasta lover like me!

Nutrition Tip: Onions and garlic both add loads of flavor–without any sodium. They’re also members of the same family and have compounds that help fight cancer and lower blood pressure.

Key Ingredients for this Lemon Chicken & Veggie Pasta

• Chicken
• Broccoli
• Garlic
• Carrots
• Onion
• Tomatoes
• Pasta
• Lemon
• Parmesan Cheese

I mean just listen to those ingredients! So refreshing. I love adding broccoli into pasta. And the zesty lemon flavors made this a win for the entire family (kids included). This pasta is loaded with protein, fiber, Vitamins A & C, and antioxidants. Of course all of these veggies are loaded with wonderful healthy benefits for our bodies and minds!

How to make this Easy Lemon Chicken Pasta with Vegetables

Step 1: Cook the pasta

First cook the pasta according to instructions and set aside.

Step 2: Cook the chicken

Next heat 1 Tbsp. oil in a large skillet over medium high heat. Add in the chicken and cook for about 5-7 minutes, or until cooked through. Remove from the skillet and set aside.

Step #3: Cook the vegetables

Return the skillet to heat. Add in 1 Tbsp. oil, the broccoli, garlic, carrot and onions. Cook for about 10 minutes, or until the veggies are tender-crisp.

Step 4: Mix in all ingredients

Then stir in the chicken, tomatoes, and some salt. Cook for about 3 minutes, or until the chicken is heated and tomatoes soften. Stir in the cooked pasta and lemon juice. Sprinkle with the cheese and parsley. Serve hot and enjoy!

Additions & Substitutions:

• Need a meatless dinner idea? Just leave out the chicken for a vegetarian option.
• You can swap out any of your favorite pastas including whole wheat, gluten free, or veggie noodles, too.
• Other vegetables that would taste great would be some red bell peppers, asparagus, and artichoke hearts.
• You could always make this pasta with some salmon or shrimp, too!

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Lemon Chicken and Veggie Pasta

This simple, veggie-packed pasta dish is ready in just 30 minutes for a quick and easy weeknight dinner! Filled with chicken, broccoli, carrots, onions and tomatoes, this pasta is topped with a little lemon juice, olive oil and Parmesan cheese for a dish the whole family will be asking for again.

Course Entree & Main Dishes

Keyword chicken, lemon, pasta, vegetables

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 6

Calories 415kcal

Author Amber Gray

Ingredients

• 2 tablespoons olive oil divided
• 1 pound boneless skinless chicken breast chopped
• 2 cups broccoli florets
• 2 cloves garlic minced
• 2 carrots sliced
• 1/2 sweet onion chopped
• 2 medium tomatoes chopped
• 1/2 teaspoon salt
• 12 ounces bowtie pasta cooked according to package directions
• 1 lemon juiced
• 1/2 cup shredded Parmesan cheese
• 2 tablespoons parsley chopped (optional)

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Instructions

• Heat 1 Tbsp. oil in large skillet over medium heat. Add chicken and cook 5-7 minutes, or until cooked through. Remove from skillet and set aside.
• Return skillet to heat. Add 1 Tbsp. oil, broccoli, garlic, carrot and onions. Cook 10 minutes, or until veggies are tender-crisp.
• Stir in chicken, tomatoes and salt. Cook 3 minutes, or until chicken is heated and tomatoes soften.
• Stir in cooked pasta and lemon juice. Sprinkle with cheese and parsley.

Nutrition

Calories: 415kcal | Carbohydrates: 53g | Protein: 28g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 56mg | Sodium: 460mg | Potassium: 749mg | Fiber: 4g | Sugar: 6g | Vitamin A: 4139IU | Vitamin C: 48mg | Calcium: 128mg | Iron: 2mg

More recipes to try:

• Lemon Dill Salmon Pasta with Asparagus
• Mandarin Chicken Stir-Fry with Green Beans
• Broccoli Cheddar Stuffed Baked Potato Skins

The post Lemon Chicken & Veggie Pasta appeared first on Healthy Family Project.

This tropical Orange Pineapple & Coconut mocktail is the ultimate refreshing summer drink. Transport yourself to a hammock on the beach with one sip of this tropical mocktail!

Made with coconut milk and orange and pineapple juices, it’s a simple, no-sugar-added beverage for your next cookout or pool party that kids and adults will love.

Make a batch to serve over crushed ice or blend into a delicious smoothie.

Nutrition Tip: Unlike other juices, 100 percent orange juice is rich in multiple vitamins and minerals, including potassium and folate (and of course vitamin C!). Kids who drink it tend to have higher intakes of those nutrients, research says.

Tropical Mocktail Key Ingredients

• Orange Juice
• Pineapple Juice
• Coconut Milk
• Fresh fruit for garnish – because mocktails are always more fun to drink when there’s fresh fruit on the glass!

We like garnishing our topical mocktail with fresh pineapple and orange slices. We also like using fancy glasses! Just because this is a mocktail, doesn’t mean you can’t use the margarita glasses! We even picked up cute pineapple ice cube trays at Marshall’s so that even our ice cubes were in theme 🙂 *If you would like to make this mocktail a cocktail, we recommend rum…but, of course, for the adults only.

Not sure how to tell if a pineapple is ripe? Check out these tips for picking the right pineapple.

This easy tropical mocktail recipe is ready in under 5 minutes, so it’s perfect to treat yourself and the kids to on a summer day.

What is a mocktail?

A mocktail is a non-alcoholic version of a cocktail, or a “virgin” cocktail. Mocktails are fun, refreshing drinks for kids and adults.

We love making this Pomegranate Mojito Mocktail with Cranberries around the holidays. Everyone just loves the flavors, plus it’s pretty!

Looking for another mocktail to enjoy? Try our Sparkling Cherry Mocktail. Made with only a few ingredients, it’s refreshing, delicious and the perfect way to celebrate cherries when they are in-season.

Frequently Asked Questions For Our Orange Pineapple and Coconut Mocktail

Q: What are the main ingredients in an Orange Pineapple and Coconut Mocktail?
A: The main ingredients are unsweetened coconut milk, fresh-squeezed orange juice, and pineapple juice.

Q: How long does it take to make an Orange Pineapple and Coconut Mocktail?
A: This mocktail can be prepared in just 5 minutes.

Q: How many servings does this Orange Pineapple and Coconut Mocktail recipe make?
A: The recipe makes 6 servings.

Q: What’s the calorie count for one serving of this Orange Pineapple and Coconut Mocktail?
A: One serving contains 263 calories.

Q: Can this Orange Pineapple and Coconut Mocktail be made into a smoothie?
A: Yes, you can blend the ingredients with ice to make a tropical smoothie.

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Orange, Pineapple & Coconut Mocktail

Transport yourself to the tropics with one sip of this tropical mocktail. Made with coconut milk, orange juice and pineapple juice, it’s a tasty, no-sugar-added beverage.

Course Dairy Free, Drinks

Keyword coconut, juices, mocktail, orange juice, pineapple, smoothie, tropical

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 6

Calories 263kcal

Author Tracy Shaw

Ingredients

• 2 cups unsweetened coconut milk
• 2 cups fresh-squeezed orange juice
• 2 cups pineapple juice

Get Recipe Ingredients

Instructions

• Mix coconut milk, orange juice and pineapple juice. Divide into 6 glasses filled with crushed ice.

Notes

You can blend the ingredients with ice to make a tropical smoothie.

Nutrition

Calories: 263kcal | Carbohydrates: 23g | Protein: 3g | Fat: 19g | Saturated Fat: 17g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 14mg | Potassium: 478mg | Fiber: 2g | Sugar: 17g | Vitamin A: 169IU | Vitamin C: 51mg | Calcium: 32mg | Iron: 2mg

The post Orange Pineapple & Coconut Mocktail appeared first on Healthy Family Project.

Finding new ways to freshen up lunchboxes can be a real challenge. Luckily, this Packable Caesar Pasta Salad recipe is a fresh idea to replace lunchtime sandwich staples.

Nutrition Tip: The American Heart Association recommends eating 3 or more whole-grain foods, like whole-wheat pasta, every day, to reduce your risk of certain chronic diseases.

When it comes to packing lunch, I often find myself in a rut, reaching for the same old sandwiches day after day. But it’s time to break free from the monotony and embrace a new and delicious recipe: Packable Caesar Pasta Salad. Not only is this dish a refreshing change, but it also offers the benefits of whole grains and a medley of colorful veggies.

The best part is it comes together in just minutes. The most time-consuming part of the recipe? Waiting for your pasta to cook! Let’s dive into this easy-to-make recipe that will transform your lunchbox game.

A Look Inside This Packable Caesar Pasta Salad

Simply put, this dish is bursting with flavor AND nutrition. Here’s what’s in it, and why you can feel good serving it to your family

• Whole wheat rotini pasta: Provides dietary fiber and essential nutrients, supporting digestive health and reducing the risk of chronic diseases.
• Grape tomatoes: Packed with antioxidants, vitamins A and C, and lycopene, which may help protect against certain cancers and promote heart health.
• Frozen peas: Excellent source of plant-based protein, fiber, and vitamins, such as vitamin K and folate, contributing to a healthy immune system and energy production.
• Low-sodium cannellini beans: High in protein and fiber, these beans help promote satiety, support digestive health, and contribute to heart health.
• Yellow bell pepper: Rich in vitamin C, antioxidants, and dietary fiber, aiding in immune function, skin health, and digestion.
• Garlic: Contains compounds with potential antibacterial and antiviral properties, as well as potential cardiovascular benefits.
• Marie’s® Market Reserve Smoked Black Pepper Caesar Dressing: Made with quality ingredients, this dressing adds a unique smoky and peppery flavor to the salad without the need for artificial additives.
• Shredded Parmesan cheese: Provides a rich source of calcium and protein while adding a savory and tangy taste to the salad.
• Zucchini: Low in calories and high in fiber, vitamins, and minerals, zucchini supports digestion, hydration, and overall health

FAQs For Our Packable Caesar Pasta Salad

1. Can I use regular pasta instead of whole wheat rotini?

Absolutely! While whole wheat pasta adds extra fiber and nutrients, you can substitute it with regular pasta if you prefer. Just adjust the cooking time according to the package instructions.

2. Can I customize the vegetables in this salad?

Absolutely! Feel free to get creative and customize the vegetables based on your preferences and what you have on hand. You can add or substitute vegetables like cucumbers, cherry tomatoes, broccoli florets, or carrots. The possibilities are endless!

3. Can I make this salad vegetarian or vegan-friendly?

Yep! To make this salad vegetarian, ensure that the Caesar dressing you choose does not contain any animal products. For a vegan version, look for a plant-based Caesar dressing or make your own vegan Caesar dressing using ingredients like cashews, nutritional yeast, and garlic.

4. Can I add protein to this salad?

Absolutely! To add protein, you can include grilled chicken, cooked shrimp, or sliced hard-boiled eggs. Alternatively, you can incorporate plant-based proteins like chickpeas, tofu, or edamame.

5. Is this salad suitable for people with gluten intolerance?

While this recipe incorporates whole wheat rotini pasta, you can easily make it gluten-free by using gluten-free pasta instead. Check the packaging to ensure it is certified gluten-free.

Say goodbye to boring sandwiches and embrace the vibrant and flavorful Packable Caesar Pasta Salad. This recipe not only breaks the lunchtime monotony but also provides the goodness of whole grains and a medley of colorful vegetables. With its easy preparation and mouth watering flavors, this salad is sure to become a lunchtime favorite. So, get creative with your lunchbox choices and savor the deliciousness and nutrition of this incredible recipe!

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Packable Caesar Pasta Salad

Finding new ways to freshen up lunchboxes can be a real challenge. Luckily, this Packable Caesar Pasta Salad recipe is a fresh idea to replace lunchtime sandwich staples.

Course 30 Minutes or Less, Lunch, Lunchbox Ideas, Side Dish

Keyword cold lunch, healthy lunch, lunch ideas, lunch recipes, pasta, pasta salad

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 8

Calories 315kcal

Author Amanda Keefer

Ingredients

• 14 ½ oz whole wheat rotini pasta
• 1 pint grape tomatoes halved
• 1/2 cup frozen peas thawed
• 14 ½ oz low-sodium cannellini beans rinsed, drained
• 1 yellow bell pepper seeded, chopped
• 4 cloves garlic minced
• 1/4 cup Marie’s® Market Reserve Smoked Black Pepper Caesar Dressing
• 1/4 cup shredded Parmesan cheese
• 1/2 large zucchini julienned

Get Recipe Ingredients

Instructions

• Cook pasta according to package instructions and rinse with cold water.
• Mix tomatoes, peas, beans, peppers and garlic in large mixing bowl. Add cooked pasta, dressing, cheese and zucchini and mix well.
• Serve with Fruit

Nutrition

Calories: 315kcal | Carbohydrates: 50g | Protein: 13g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Cholesterol: 6mg | Sodium: 151mg | Potassium: 473mg | Fiber: 9g | Sugar: 4g | Vitamin A: 646IU | Vitamin C: 42mg | Calcium: 83mg | Iron: 2mg

The post Packable Caesar Pasta Salad appeared first on Healthy Family Project.

Delicious Middle Eastern Couscous Salad contains the health benefits of broccoli and dried apricots. Simple ingredients like broccoli florets, the juice of a navel orange, dried apricots, and whole wheat couscous come together to create a distinct flavor you will want to enjoy repeatedly.

Couscous is a quick-cooking whole grain that’s growing in popularity. Spice up your side dish routine with this couscous salad! Roasted broccoli gives a unique flavor that complements the dried apricots and zesty sauce.

Nutrition Tip: Couscous is a tiny version of pasta that’s speedy to cook and popular in North Africa. The whole wheat version packs more fiber and protein than regular couscous.

The whole wheat couscous features more protein and fiber than traditional pasta dishes, and is the perfect side dish for your next meal.

What is Couscous?

Couscous is a type of pasta that originates from North Africa. It is made from semolina flour, which is a durum wheat flour. The dough is rolled into small balls and then steamed. Couscous can be served as a side dish or as a main course. It is often served with vegetables and meat.

And yes, couscous is a healthier pasta dish than the traditional ones. For one, it is made from whole wheat which makes it a good source of fiber. It also has a lower glycemic index than regular pasta, meaning that it doesn’t spike your blood sugar levels as much. Finally, it is a good source of protein and other nutrients like magnesium and iron.

A Tasty Vegetarian Option

Our Broccoli and Dried Apricot Couscous Salad recipe is a delicious way to incorporate more fruits and veggies into your daily meal prep routine. Couscous is a staple food in Morocco and Northern Africa. It’s only in recent years that it has taken the American culinary world by storm and, making it is an inexpensive and nutritious choice. Sunflower seeds, lemon juice, salt, pepper, olive oil, and the navel orange juice create a flavor that is hard to describe. I guess you could say it’s bright and refreshing, but also comforting. The ingredients that make the salad are versatile and can be purchased at your local grocery store.

To give it an additional boost of flavor and nutrition, you could add a couple of tablespoons of shelled pistachios too. Pistachios in broccoli and dried-apricot couscous salad simply up the fiber, protein, and savory flavor profile. Bottom line – This is a great side dish to any meal, and this salad is an excellent addition to a healthy diet.

As an added benefit, apricots are a great source of fiber, potassium, and antioxidants. These nutrients help the body fight free radicals and prevent cells from being damaged. They also balance the electrolyte system and help lower blood pressure.

Another Great Addition Option – Chickpeas

A lot of people are curious as to whether or not chickpeas are healthy. The answer is yes! Chickpeas are a great source of protein and fiber, and they’re also low in calories.

There are many different ways to enjoy chickpeas. You can add them to salads like this one, soups, or even make your own hummus. No matter how you eat them, chickpeas are a delicious and nutritious way to fuel your body.

We recommend if you are going to add chickpeas to your Broccoli and Dried Apricot Couscous Salad that you roast them. Roasted chickpeas couldn’t be any easier to make.

Here’s a recipe for some that will be perfect in this salad: Preheat your oven to 375 degrees F (190 degrees C). Then, in a large bowl, combine chickpeas (drained, rinsed, and dried), about a teaspoon of olive oil, a quarter teaspoon each of chili powder and cumin, and salt and pepper to taste. Toss to combine. Spread the mixture in an even layer on a baking sheet. Bake for 25 minutes, until vegetables are tender and chickpeas are golden brown. Serve on top of your salad and go to flavor town!

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Middle Eastern Broccoli & Dried Apricot Couscous Salad

Course Dairy Free

Keyword broccoli, couscous, dried appricot, healthy salads, pasta salad

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 675kcal

Author Amanda Keefer

Ingredients

• 12 ounces broccoli florets
• 1/4 cup plus 1 Tbsp. olive oil, divided
• 1 small navel orange juiced, zested
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 cups cooked whole wheat couscous
• 12 dried apricots coarsely chopped
• 1 tablespoon sunflower seeds

Get Recipe Ingredients

Instructions

• Preheat oven to 450°F.
• Toss broccoli in 1 Tbsp. olive oil and lay single layer on baking sheet. Roast 10 minutes, or until tender.
• Whisk juice, zest, ¼ cup oil, salt, and pepper together in small bowl.
• Combine broccoli, apricots, and couscous in large bowl. Add dressing and mix to coat well. Top with sunflower seeds.

Nutrition

Calories: 675kcal | Carbohydrates: 123g | Protein: 21g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 322mg | Potassium: 627mg | Fiber: 15g | Sugar: 19g | Vitamin A: 1483IU | Vitamin C: 98mg | Calcium: 113mg | Iron: 5mg

The post Broccoli & Dried Apricot Couscous Salad appeared first on Healthy Family Project.