Ingredient: honey

Marinated Roasted Brussels Sprouts

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Marinated Roasted Brussels Sprouts
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Prep Time 10 minutes
Cook Time 35 minutes
Passive Time 2-4 hours
Servings
Ingredients
  • 1 lb brussels sprouts washed
  • 2 tbsp Extra Virgin Olive Oil
  • 1 tbsp Balsamic Vinegar
  • 1 tsp honey
  • 2 tbsp chopped fresh herbs
  • 4 cloves garlic peeled
  • 1/4 tsp salt optional
  • 1/8 tsp freshly ground black pepper
Prep Time 10 minutes
Cook Time 35 minutes
Passive Time 2-4 hours
Servings
Ingredients
  • 1 lb brussels sprouts washed
  • 2 tbsp Extra Virgin Olive Oil
  • 1 tbsp Balsamic Vinegar
  • 1 tsp honey
  • 2 tbsp chopped fresh herbs
  • 4 cloves garlic peeled
  • 1/4 tsp salt optional
  • 1/8 tsp freshly ground black pepper
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Instructions
  1. Smash garlic cloves with flat side of knife.
  2. In a large bowl, combine all ingredients except brussels sprouts and mix well.
  3. Trim stems from brussels sprouts and cut them in halves or if large, cut in quarters. Add to marinade and toss to thoroughly coat them.
  4. Marinade for 2-4 hours, tossing occasionally.
  5. Preheat oven to 400 degrees.
  6. Transfer to baking sheet, arranging in a single layer and bake for about 35 minutes, checking and flipping them every 12 minutes until browned and loose leaves are crispy.

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.

Chocolate Chia Pudding

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Chocolate Chia Pudding
Indulge your sweet tooth with this simple and tasty treat.
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Course dessert, Snack
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
  • 1/4 cup cocoa powder
  • 1/4 cup chia seeds
  • 4 tbsp honey or maple syrup
  • 1/2 tsp Cinnamon ground
  • 1 pinch of salt
Course dessert, Snack
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
  • 1/4 cup cocoa powder
  • 1/4 cup chia seeds
  • 4 tbsp honey or maple syrup
  • 1/2 tsp Cinnamon ground
  • 1 pinch of salt
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Instructions
  1. Place all the ingredients in a high-speed blender and blend until smooth.
  2. Pour into large glass container or divide between glasses or small jars.
  3. Refrigerate overnight or at least four hours.
  4. When ready to serve top with 1/4-1/2 cup fresh berries – delicious with strawberries, raspberries or blackberries.

Turkey Wings

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Turkey Wings
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Servings
Ingredients
  • 6 Turkey drumsticks and/ or wings
  • BBQ Sauce:
  • 6 oz tomato paste
  • 3/4 cup apple cider vinegar
  • 1/4 cup brewed coffee
  • 1 tbsp honey
  • 1 tsp hot sauce like Tobasco
  • 1-2 cloves garlic minced
  • 1 tbsp Oregano fresh or 1 tsp dried
  • 1 tsp Bragg's Amino's
  • 1/8 tsp dried mustard
Servings
Ingredients
  • 6 Turkey drumsticks and/ or wings
  • BBQ Sauce:
  • 6 oz tomato paste
  • 3/4 cup apple cider vinegar
  • 1/4 cup brewed coffee
  • 1 tbsp honey
  • 1 tsp hot sauce like Tobasco
  • 1-2 cloves garlic minced
  • 1 tbsp Oregano fresh or 1 tsp dried
  • 1 tsp Bragg's Amino's
  • 1/8 tsp dried mustard
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Instructions
  1. Pre heat oven to 350 degrees.
  2. Whisk BBQ ingredients together in a saucepan over medium heat until well blended. Remove from heat and set aside.
  3. Grease large oven safe pan or casserole dish. Place turkey pieces in pan or dish. Add sauce over meat and cover. Place in oven and bake for 1 hour. Reduce heat to 250 degrees and bake for 2 hours or until desired tenderness is reached.
  4. Serve with brown and seasonal vegetable.

Roasted Butternut Squash

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Roasted Butternut Squash
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Prep Time 10 minutes
Cook Time 1 hours
Servings
Ingredients
  • 1/4 cup pecan pieces
  • 1 medium butternut squash
  • 1 tsp butter
  • 2 tsp honey optional
  • 1/2 tsp Cinnamon
Prep Time 10 minutes
Cook Time 1 hours
Servings
Ingredients
  • 1/4 cup pecan pieces
  • 1 medium butternut squash
  • 1 tsp butter
  • 2 tsp honey optional
  • 1/2 tsp Cinnamon
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Instructions
  1. Preheat oven to 350 degrees
  2. Place pecan pieces on baking sheet and bake for 5 minutes, checking frequently to avoid burning.
  3. Remove nuts from the oven and reset to 400 degrees.
  4. Cut squash lengthwise in half and remove the seeds.
  5. Place on a baking sheet, peel down.
  6. Add a small amount of water in the pan.
  7. Put 1/2 tsp butter and if desired, 1 tsp honey in the hole of each squash half.
  8. Place in oven and bake for 50 minutes until flesh is tender.
  9. Every 20 minutes, baste the top with the butter honey mix.
  10. When done, remove from oven, sprinkle with nut pieces and then cinnamon.

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.

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.

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.

Winter Greens Salad

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Winter Greens Salad
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Prep Time 10 minutes
Cook Time 5 minutes
Servings
Ingredients
  • 8 cups winter greens washed and torn into bite sized pieces
  • 1 cup Winter Squash shredded
  • 1/2 cup pecans toasted & chopped
  • +for the dressing=
  • 1/4 cup Balsamic Vinegar
  • 2 tbsp honey
  • 2 tbsp olive and/or walnut oil
  • 1 tsp tsp. Tamari or Soy Sauce
  • 1 clove garlic minced
Prep Time 10 minutes
Cook Time 5 minutes
Servings
Ingredients
  • 8 cups winter greens washed and torn into bite sized pieces
  • 1 cup Winter Squash shredded
  • 1/2 cup pecans toasted & chopped
  • +for the dressing=
  • 1/4 cup Balsamic Vinegar
  • 2 tbsp honey
  • 2 tbsp olive and/or walnut oil
  • 1 tsp tsp. Tamari or Soy Sauce
  • 1 clove garlic minced
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Instructions
  1. Whisk vinegar, honey, olive and soy. Add minced garlic.
  2. In a large bowl, toss greens, ½ cup squash and ¼ pecans, with the dressing.
  3. Serve on plates garnished with the remaining squash and pecans.
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On Track Lifestyles
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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.

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Copyright 2020 On Track Lifestyles. All Rights Reserved.

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.