Healthy Recipes

Eating healthy is not the same as going on a diet. It’s actually a lifestyle, and it’s impacted by the choices you make every day. Whole milk or 2%? Fried chicken wings dipped in ranch, or a grilled chicken salad with lite ranch dressing? While it’s absolutely ok to treat yourself to special snacks and meals occasionally, it’s important that the majority of your nutrition is healthy and fueling your body. Especially during your teen years, where you’re super active and going through a lot of growth.

You saw it here on Navigating Teen Life, and now you can make it yourself!

Homemade Aussie Bites

These bites are full of good healthy stuff and are super easy to make in a food processor. If you want, you can substitute melted coconut oil for the butter and canola oil. It’ll be different than the original, but it still tastes great.

Ingredients

  • 1 ¾ cup rolled oats
  • ¼ cup granulated sugar
  • ¼ cup dried apricots
  • ¼ cup raisins
  • ¼ cup ground flaxseed
  • ¼ cup unsalted sunflower seeds
  • ¼ cup unsweetened shredded coconut
  • ¼ cup cooked quinoa*>
  • 2 tablespoons chia seeds
  • ¼ tsp baking soda
  • ¼ cup honey
  • ¼ cup unsalted butter melted
  • ¼ cup canola oil
  • ½ tsp vanilla extract

Intructions

  1. Preheat oven to 350 degrees. Lightly grease a 24 count mini-muffin pan.
  2. Pour 1 cup of rolled oats into a food processor. Process for about 1 minute until oats are pulverized into oat flour.
  3. Add in the remaining 3/4 cup rolled oats, sugar, dried apricots, raisins, flax seed, sunflower seeds, coconut, quinoa, chia seeds, and baking soda. Pulse until apricots and raisins are in small bits.
  4. Pour in honey, melted butter, canola oil, and vanilla extract. Pulse just until combined.
  5. Divide batter among the prepared muffin tin.
  6. Bake in the preheated oven for 10 to 12 minutes until golden brown.
  7. Remove pan from oven and let cool in pan on a wire cooling rack in the pan.
  8. Once completely cooled, remove from pan and store in an airtight container for 4 to 5 days.

No-Bake Chocolate Date Energy Balls

Healthy bites made in 5 minutes with just 8 ingredients. They are vegan, Paleo gluten-free and have no refined sugar.

Ingredients

  • 2 cups pitted dates
  • ½ cup raw pecans
  • ½ cup raw cashews
  • 2 TBS cocoa powder
  • ½ tsp salt*
  • 2 TBS almond butter
  • 1 TBS unsweetened almond milk
  • ½ tsp vanilla

Instructions

  1. Line a baking pan with wax paper, set aside. (You will not be baking these, you just need a place to set your rolled bites as you make them).
  2. Put dates, pecans and cashews in your food processor fitted with an “S” blade or in your Vitamix. Process until mixture is fine and homogeneous.
  3. Add the rest of the ingredients in the order listed (cocoa powder, salt, almond butter, almond milk, and vanilla) to your food processor and process until mixture just starts to clump together.
  4. Roll 1 TBS portions of your “dough” into balls and place them on your prepared baking sheet.
  5. Put them in the fridge or freezer until they harden.
  6. Transfer to an airtight container to save for later! These can be stored at room temperature, but will last longer when kept in the fridge or freezer! I think they taste the best cold/frozen!

Salad Shakers

Our teen ambassadors from our Navigating Teen Life YouTube channel did a special video segment with Jessica Lewis, Executive Chef at Spirits & Tales at the Oaklander Hotel, and a participant on Season 11 of Hell’s Kitchen with Chef Gordon Ramsay. She came up with three simple, delicious and filling recipes that you can easily whip up in your own kitchen to stay on that healthy track!

Chef Jessica specifically selected “shaker” recipes – a concept where all ingredients are combined into a mason jar, then shaken and eaten! These recipes are particularly great for teens and your busy lifestyle, as the shakers are essentially a grab-and-go option. Not to mention, using a glass mason jar is an eco-friendly alternative to plastic containers and bags.

Check out the recipes below, all of which can be customized to your personal preferences or dietary needs! And make sure to view the video on our NTL YouTube channel!

Grilled Chicken Curry Salad Shaker

  • 6 oz grilled chicken – cook on your own or purchase pre-cooked!
  • ½ avocado, diced
  • 1 small tomato, diced
  • ¼ c red onion, fine chopped
  • 2 cups basmati rice, cooked
  • 2 Tbsp sesame seed
  • 4 ounces curry sauce
  • (you can replace the tomato and red onion with ¼ cup salsa)

Lentil and Sweet Potato Salad Shaker

  • 2 c green lentils, cooked
  • ½ c chickpea
  • 1 cup or 1 medium sweet potato, diced
  • 1 cup spinach
  • ¼ c red onion, diced
  • ¼ c olive oil
  • 2 Tbsp lemon juice

Roasted Potato Bacon Salad Shaker

  • 2 cup roasted potato, cut into a dice
  • ½  apple, diced
  • ¼ c bacon, chopped
  • ¼ c parmesan
  • ¼ c lemon mustard vinaigrette