Cuisine: Fruit

Apple Walnut Salad

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Apple Walnut Salad
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Prep Time 20 minutes
Servings
Ingredients
Vinaigrette Dressing
  • 1/4 cup Walnut oil
  • 2 tbsp white balsamic vinegar
  • 1/2 tsp Dijon mustard
  • 2 tsp honey
Salad
  • 1 head red leaf lettuce leaves washed and dried
  • 1 Granny Smith apple medium, thinly sliced
  • 1 Gala apple medium, thinly sliced
  • 1/4 cup red onion chopped
  • 1/4 cup walnuts toasted and broken into pieces
  • 1/4 cup feta cheese crumbled
  • 1/4 cup dried cranberries
  • 1 tbsp chopped parsley leaves
Prep Time 20 minutes
Servings
Ingredients
Vinaigrette Dressing
  • 1/4 cup Walnut oil
  • 2 tbsp white balsamic vinegar
  • 1/2 tsp Dijon mustard
  • 2 tsp honey
Salad
  • 1 head red leaf lettuce leaves washed and dried
  • 1 Granny Smith apple medium, thinly sliced
  • 1 Gala apple medium, thinly sliced
  • 1/4 cup red onion chopped
  • 1/4 cup walnuts toasted and broken into pieces
  • 1/4 cup feta cheese crumbled
  • 1/4 cup dried cranberries
  • 1 tbsp chopped parsley leaves
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Instructions
  1. Combine the 4 dressing ingredients and whisk until blended. Add salt and pepper to taste. Set aside.
  2. On a large plate or platter, layer lettuce and apples onto the platter. Sprinkle onion, walnuts, cheese, cranberries and parsley on top.
  3. Drizzle dressing over the salad and serve immediately.

Blueberry Yogurt Pops

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Blueberry Yogurt Pops
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Prep Time 10 minutes
Servings
Ingredients
  • 1 cup plain yogurt
  • 3/4 cups blueberries fresh or frozen
  • 1/2 tsp vanilla extract
  • 1/2 tsp honey
  • 1/4 tsp Cinnamon
Prep Time 10 minutes
Servings
Ingredients
  • 1 cup plain yogurt
  • 3/4 cups blueberries fresh or frozen
  • 1/2 tsp vanilla extract
  • 1/2 tsp honey
  • 1/4 tsp Cinnamon
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Instructions
  1. Mix all ingredients in a bowl.
  2. Spoon into ice cube tray.
  3. Place in freezer for 15 minutes until the pops solidify a bit.
  4. Stick a popsicle stick in each.
  5. Place back in freezer until frozen.

Oatmeal Banana Cookies

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Oatmeal Banana Cookies
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Prep Time 10 minutes
Cook Time 15-20 minutes
Servings
Ingredients
  • 1 cup all-purpose flour
  • 1/2 cup whole wheat baking flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp Cinnamon ground
  • 1/4 tsp nutmeg ground
  • 1/2 tsp kosher salt
  • 1 medium banana ripe
  • 1 large egg
  • 2 tbsp canola oil organic
  • 3/4 cup light brown sugar packed
  • 3 tbsp honey
  • 1/4 cup unsweetened applesauce
  • 2 tsp pure vanilla extract
  • 3/4 cup old-fashioned oats
  • 3/4 cup dried cranberries
  • 3/4 cup pecan pieces
Prep Time 10 minutes
Cook Time 15-20 minutes
Servings
Ingredients
  • 1 cup all-purpose flour
  • 1/2 cup whole wheat baking flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp Cinnamon ground
  • 1/4 tsp nutmeg ground
  • 1/2 tsp kosher salt
  • 1 medium banana ripe
  • 1 large egg
  • 2 tbsp canola oil organic
  • 3/4 cup light brown sugar packed
  • 3 tbsp honey
  • 1/4 cup unsweetened applesauce
  • 2 tsp pure vanilla extract
  • 3/4 cup old-fashioned oats
  • 3/4 cup dried cranberries
  • 3/4 cup pecan pieces
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Instructions
  1. Heat oven to 350 degrees F. Line 2 baking sheets with parchment paper.
  2. In a large bowl, whisk together the flour, baking powder, baking soda, cinnamon, nutmeg and salt.
  3. In a medium bowl, mash the banana with a fork.
  4. Add egg, oil, brown sugar and honey, applesauce, and vanilla and whisk to combine.
  5. Gradually add the egg mixture to the flour mixture, stirring until just incorporated.
  6. Fold in the oats, cranberries and pecans.
  7. Drop 1 tablespoon of dough onto the baking sheets, about 2 inches apart.
  8. Bake, rotating the positions of the pans halfway through, until the cookies are light golden brown, 12 to 14 minutes.
  9. Let cool on the sheets for 5 minutes before transferring to wire racks to cool completely.

Roasted Pears with Orange

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Roasted Pears with Orange
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Servings
Ingredients
  • 1 large naval orange
  • 6 Bosc pears
  • 1/2 cups hearty red wine such as Chianti
  • 1/2 tsp Cinnamon
  • 1/4 cup water
  • 1/4 cups local honey
  • 1 tbsp butter grass fed
Servings
Ingredients
  • 1 large naval orange
  • 6 Bosc pears
  • 1/2 cups hearty red wine such as Chianti
  • 1/2 tsp Cinnamon
  • 1/4 cup water
  • 1/4 cups local honey
  • 1 tbsp butter grass fed
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Instructions
  1. Preheat oven to 450 degrees.
  2. With vegetable peeler, remove peel from orange in 2" by 1/2" strips.
  3. With melon baller or small knife, remove cores and seeds from pears by cutting through blossom end (bottom) of unpeeled pears (do not remove stems from pears).
  4. In shallow 1 1/2- to 2-quart glass or ceramic baking dish, whisk and combine orange peel, wine, cinnamon and water.
  5. Place honey in medium bowl. Hold pears, 1 at a time, over bowl of honey with 1 hand (keep other hand dry). With dry hand, use pastry brush to brush pears with melted butter, then sprinkle pears with honey until coated. Stand pears in baking dish. Sprinkle any remaining honey into baking dish around pears.
  6. Bake pears 35 to 40 minutes or until tender when pierced with tip of small knife, basting occasionally with syrup in baking dish.
  7. Cool slightly, about 30 minutes, to serve warm. Or cool completely; cover and refrigerate up to 1 day. Reheat to serve.

Blueberry Coconut Quinoa Parfait

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Blueberry Coconut Quinoa Parfait
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Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 1 cup old-fashioned oats
  • 1 cup unsweetened flaked coconut
  • 2 tbsp brown sugar packed
  • 1/4 tsp Cinnamon
  • 1/4 tsp nutmeg ground
  • pinch salt
  • 3 tbsp coconut oil measured in solid form
  • 3 tbsp honey or maple syrup
  • 1 tsp vanilla extract
  • For the Parfait
  • 1 1/2 pints fresh blueberries
  • 1 cup uncooked quinoa rinsed
  • 2 cups light canned coconut milk
  • 2 tbsp unsweetened flaked coconut
  • 2 pinches of salt
  • 1 17 oz container Plain Greek yogurt
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 1 cup old-fashioned oats
  • 1 cup unsweetened flaked coconut
  • 2 tbsp brown sugar packed
  • 1/4 tsp Cinnamon
  • 1/4 tsp nutmeg ground
  • pinch salt
  • 3 tbsp coconut oil measured in solid form
  • 3 tbsp honey or maple syrup
  • 1 tsp vanilla extract
  • For the Parfait
  • 1 1/2 pints fresh blueberries
  • 1 cup uncooked quinoa rinsed
  • 2 cups light canned coconut milk
  • 2 tbsp unsweetened flaked coconut
  • 2 pinches of salt
  • 1 17 oz container Plain Greek yogurt
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Instructions
  1. For the Granola
  2. Preheat oven to 350 degrees F.
  3. Line a baking sheet with aluminum foil
  4. In a large bowl, combine oats, coconut, sugar, cinnamon, nutmeg and salt.
  5. Melt coconut oil and add it to the oats, along with honey and vanilla, stirring thoroughly to moisten.
  6. Spread on a baking sheet and bake for 20-25 minutes, tossing every 5 minutes. Remove and let sit for about 10 minutes to get crumbly.
  7. For the Parfait
  8. Preheat oven to 350 degrees F.
  9. Place blueberries on a nonstick baking sheet with a pinch of salt.
  10. Place in the oven and roast for 20 minutes, or until berries start to burst.
  11. (You can make the granola first and bake it at the same time, on the upper rack.) Remove both and set side.
  12. While blueberries and granola are baking, add quinoa and coconut milk to a saucepan along with another pinch of salt and the coconut flakes.
  13. Bring mixture to a boil, then reduce to a simmer and cover, cooking for 15 minutes.
  14. Fluff with a fork.
  15. When ready, assemble parfaits with layers of yogurt, roasted blueberries, coconut quinoa and granola.

Italian Cheese Toast

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Italian Cheese Toast
This super easy recipe is a delicious snack or lunch on the run. 2 slices whole wheat bread or 1 small whole wheat English muffin or bagel
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Prep Time 10 minutes
Servings
Ingredients
  • 2 slices whole wheat bread or 1 whole wheat English muffin or small bagel
  • 1 1/2-2 ounces cheese
  • 1/2 tomato sliced
  • Italian seasoning to taste
  • Pepper to taste
  • Try adding your favorite veggies to top off.
Prep Time 10 minutes
Servings
Ingredients
  • 2 slices whole wheat bread or 1 whole wheat English muffin or small bagel
  • 1 1/2-2 ounces cheese
  • 1/2 tomato sliced
  • Italian seasoning to taste
  • Pepper to taste
  • Try adding your favorite veggies to top off.
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Instructions
  1. Top bread with ½ to 1-ounce cheese and fresh sliced tomato.
  2. Sprinkle Italian seasoning and pepper to taste on top.
  3. Broil in oven until cheese melts.
  4. Serve with fresh fruit such as 1 small banana, apple or orange wedges, or ¾ cup berries.

Creamy Banana and Avocado Smoothie

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Creamy Banana and Avocado Smoothie
Bananas are great on their own and have their own natural packaging for an on the go treat. They are extremely versatile and easily added to hot or cold cereal, in smoothies, and fruit salads. Just add a little lemon or orange juice to avoid browning. Bananas are delicious in baked products such as breads, muffins and cakes and often the sugar content can be decreased when using bananas.
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Servings
Ingredients
  • 1 large banana (or 2 small) fresh or frozen
  • 1/2 small avocado pit and skin removed
  • 1-1 1/2 cups unsweetened almond milk or other milk
  • 1/2 - 1 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon honey
  • 1 tablespoon chia seeds
  • 1 tablespoon peanut or almond butter or 1 scoop protein powder optional
  • Handful of ice if desired
Servings
Ingredients
  • 1 large banana (or 2 small) fresh or frozen
  • 1/2 small avocado pit and skin removed
  • 1-1 1/2 cups unsweetened almond milk or other milk
  • 1/2 - 1 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon honey
  • 1 tablespoon chia seeds
  • 1 tablespoon peanut or almond butter or 1 scoop protein powder optional
  • Handful of ice if desired
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Instructions
  1. Place all ingredients in a blender. Blend on high for 30-45 seconds or until a smooth consistency.

Berry Vanilla Smoothie

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Berry Vanilla Smoothie
Strawberries like all berries are a superfood and this delicious red fruit is high in “berry” many nutrients including Vitamin C, folate, potassium and lots of phytonutrient antioxidants that have anti-inflammatory properties including anthocyanins and polyphenols. Having a cup of berries 3-4 times a week is associated with lower risk of heart disease, cancer and improved blood sugar control for people with diabetes.
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Prep Time 10 minutes
Servings
Ingredients
  • 1 1/2 cup fresh or frozen berries add ½ cup ice if berries are fresh
  • 1/2 cup greens
  • 1 cup unsweetened vanilla almond milk
  • 1/4 cup vanilla Greek yogurt
  • 2 scoops vanilla protein powder
Prep Time 10 minutes
Servings
Ingredients
  • 1 1/2 cup fresh or frozen berries add ½ cup ice if berries are fresh
  • 1/2 cup greens
  • 1 cup unsweetened vanilla almond milk
  • 1/4 cup vanilla Greek yogurt
  • 2 scoops vanilla protein powder
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Instructions
  1. Blend until smooth.

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On Track Lifestyles
PO Box 13641
Florence, SC 29505

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(843) 580-4335 – Phone
(888) 803-4919 – Fax

info@ontracklifestyles.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.