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Food of the Week: Cantaloupe

Historians aren't certain about the exact origins of cantaloupe. The large number of melon family members ( Cucumis melo ) growing wild in Africa has led some investigators to place cantaloupe's origins on that continent. But African melons may ...

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Recipe of the Week: Cantaloupe with Lime and Mint

This refreshing combination is delicious any time of the day. (Taken from page 511 of the 2nd Edition of the World's Healthiest Foods book. ...

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From the kitchen: Tips for Preparing Cantaloupe

When the time comes for you to slice open your cantaloupe, it's important for you to be equally careful about this process. Risk of bacterial contamination in cut cantaloupe is significant and public health organizations stress the importance of ...

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Can you tell us about the diversity of nutrients found in cantaloupe?

We seldom think about fruits as providing a broad spectrum of nutrients. In addition, when this food group gets placed in the nutritional spotlight, it's usually berries that get first mention among the nutritional standouts. Yet judging from its ...

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How Healthy Nutrition Builds Health, Starting With the Cells (Graphics)

Introduction: The 'What,' 'How' and 'Why' of Optimizing Our Health through Nutrition We are in the midst of a revolution in the way we understand nutrition and health. Nutrition began as a study of what we need to survive in the most basic sense. ...

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What Foods are Good for Energy?

Introduction You may think you expend energy only when doing exercise, or when awake and moving around, but you are using energy all the time, even when you are asleep or lying still and relaxing. Energy is the basis of life. For example, your ...

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How to Use the World's Healthiest Foods to Fit Your Lifestyle

Introduction On this website, we've made sure that The World's Healthiest Foods can fit easily into any lifestyle and that the information that meets your specific needs is available. Just take a look at our Home Page. You'll find that any ...

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How to Use the Power of the World's Healthiest Foods to Stay Healthy

"The World's Healthiest Foods--Your Source of Abundant Health and Energy" More than two thousand years ago, the ancient Greek physician Hippocrates advised us how important foods are for our health. Today, medical science continues to ...

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Spicy Chocolate Avocado Tart

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A Spicy Chocolate Avocado Tart is the vegan-friendly dessert that’s cool, rich, and spicy. With a creamy smooth spicy chocolate avocado filling and an easy-to-make crumbly crust, the combination of flavors and textures will blow everyone’s mind.

Please note that some of the links below are affiliate links. If you make a purchase through one of these links, I will receive a small commission.

It’s the dead of summer…

You know what that means. Spikes in temperature. Kids running around the neighborhood like crazy. Insane increase on your electric bill because you have to pump the AC in order not to melt.

You know, normal summer stuff.

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Skinnytaste Meal Plan (July 30-Aug 5)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Hope everyone is having a great weekend, if you have any suggestions for recipes you want to see next week, let me know! I included the famous Bagel Recipe and Chickpea Egg Salad to make ahead on Sunday so you’ll be ready for the week.

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them! 

MONDAY (7/30)
B: Easy Bagel Recipe* (3) with 1 egg (0), 1 ounce avocado (1) and 2 slices tomato (0)
L: Chickpea Egg Salad* (2)
D: Veggie Lasagna Stuffed Portobello Mushrooms (6) with a green salad** (2)
Totals: Freestyle Points 14, Calories 950***

TUESDAY (7/31)
B: Easy Bagel Recipe (3) with 1 egg (0), 1 ounce avocado (1) and 2 slices tomato (0)
L: Chickpea Egg Salad (2)
D: Southwest Chicken Skillet (5)
Totals: Freestyle Points 11, Calories 957***

WEDNESDAY (8/1)
B: Easy Bagel Recipe (3) with 2 tablespoons light cream cheese (3), 2 slices each: tomato (0), red onion (0) and cucumber (0)
L: Chickpea Egg Salad (2)
D: Unstuffed Cabbage Bowls (8)
Totals: Freestyle Points 16, Calories 950***

THURSDAY (8/2)
B: Easy Bagel Recipe (3) with 2 tablespoons light cream cheese (3), 2 slices each: tomato (0), red onion (0) and cucumber (0)
L: Chickpea Egg Salad (2)
D: Bacon Topped Petite Turkey Meatloaf with BBQ Sauce (6) and corn on the cob (0)
Totals: Freestyle Points 14, Calories 969***

FRIDAY (8/3)
B: Skinny Green Monster Smoothie (7)
L: LEFTOVER Bacon Topped Petite Turkey Meatloaf with BBQ Sauce (6) and an apple (0)
D: Grilled Salmon Kebabs (0) with Corn Tomato Avocado Salad (3)
Totals: Freestyle Points 16, Calories 1,002***

SATURDAY (8/4)
B: Roasted Strawberry Banana Bread (3) with 1 cup fruit salad** (0)
L: Greek Nachos (5) (Recipe x 2)
D: DINNER OUT!
Totals: Freestyle Points 8, Calories 353***

SUNDAY (8/5)
B: LEFTOVER Roasted Strawberry Banana Bread (3) with 1 cup fruit salad** (0)
L: Lentil Bowls with Avocado, Eggs and Cholula (2) (Recipe x 2)
D: One Skillet Chicken with Bacon and Green Beans (2) with ¾ cup brown rice (5)
Totals: Freestyle Points 12, Calories 905***

*Make Easy Bagels and Chickpea Egg Salad on Sunday

**Green salad includes 4 cups romaine ½ cup each: tomatoes, cucumber and light vinaigrette. Fruit salad includes 2 peaches, 1 pound sliced strawberries, 2 mangos, 6-ounces blueberries

***This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

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Bourbon Peach Cinnamon Rolls

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Bourbon Peach Cinnamon Rolls are gooey, juicy, and full of summertime peach flavor. Though this recipe takes a bit of time to let the dough rise properly, the end result is a picture perfect pan of cinnamon rolls. It’s the best way to start the day!

Please note that some of the links below are affiliate links. If you make a purchase through one of these links, I will receive a small commission.

I am in the land of perfect peaches this week, and I am in heaven.

The west slope of Colorado is one of the best places in the entire world to get a peach. If you haven’t had a Palisade peach before, you are missing out on a truly incredible experience.

Everyone here in Colorado knows about these peaches, and they all sell out incredibly quick in Denver.

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Sparkling Peach Vodka Lemonade

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Sparkling Peach Vodka Lemonade makes the most of the peach season we are about to be deep in the heart of in the next month or so. Freshly squeezed peach juice with lemon juice, vodka and prosecco makes a big batch cocktail that packs a serious punch. Just the right balance of sweet and tart to make every cocktail hour more memorable!

Please note that some of the links below are affiliate links. If you make a purchase through one of these links, I will receive a small commission.

I just love getting the reader comments I get on my site.

They actually are the inspiration for a lot of the notes I add to my recipe cards, but also the inspiration for actually recipes that I put out.

That’s exactly where this one came from!

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Spicy Thai Shrimp Salad

This refreshing Thai-style salad with greens, herbs, veggies and shrimp, all tossed in a delicious cashew dressing, is the perfect one-dish summer dinner.

Spicy Thai Shrimp Salad

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Wednesday Slice

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1. Biking through the vineyards of Palisade was one of the funnest days ever. Even though it was 5 million degrees outside, we biked a nice loop, hitting about 8 wineries along the way. If you head out here, I HIGHLY recommend renting bikes and visiting the vineyards and orchards in Palisade. Make sure to make time to stop at Red Fox for their AMAZING wine cocktails! Their merlot old fashioned inspired me SO much – totally remaking it for the blog!

2. These mom memes are killing me. I remember all of these from being a kid LOL.

3. Song of the Week is Girls Like You by Maroon 5. Get in your car, put those windows down, and take a drive with this one. Don’t forget to bring your boo 😉 Also, watch the video, because omg my heart.  (more…)

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Food of the Week: Quinoa

Quinoa has a rich, wonderful, and long history in the cuisines of South America, and its basic genetic types can still be divided up according to basic geographical regions on this continent. Included here are the sea level regions of Chile; the ...

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Recipe of the Week: WHFoods Menu: Quinoa Breakfast Bowl

Enjoy a complete vegetable protein when starting your day with a nutrient-rich quinoa breakfast. In comparison to cereal grasses like wheat, quinoa is higher in fat content and can provide valuable amounts of heart-healthy fats as well as ...

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Best sources of Manganese

When you think of dietary minerals, you probably think first of calcium or iron. If you spend a lot of time thinking about nutrition, you may also think about zinc or magnesium. But there are a whole group of trace minerals, which are not generally ...

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From the kitchen: Tips for Preparing Quinoa

Processing methods used in the commercial milling of quinoa usually remove most of the saponins found in the outer coat of the quinoa seeds. Because the quinoa saponins are largely responsible for its bitter taste, many people chose to rinse and rub ...

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Food Sensitivities

INTRODUCTION "One man's food is another man's poison" is a familiar and centuries old saying which simply states that different people can have very different reactions to exactly the same food. For example, few of us would think twice about ...

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How is wheat related to other grains?

Wheat belongs to the Triticum genus of plants, and this classification makes it different from many grains. All species of wheat listed below are members of the Triticum plant genus: common wheat ( Triticum aestivum L. ) durum wheat ( Triticum ...

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Can salads be a good source of nutrients?

While according to Gertrude Stein "a rose is a rose is a rose", at the World's Healthiest Foods, we could not say that the same thing goes for salads since "a salad is not a salad is not a salad". That is because to many people salads are ...

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Healthy Eating for Less

As many people scrutinize their investments, it's important to not overlook one of our most important investments, our health. Diet can play an integral role in long-term health - let alone the level of energy and vitality we feel in the present - ...

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5 Things To Know Before You Go To Tokyo

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For all you globe-trotters out there, here’s 5 Things To Know Before You Go To Tokyo! Planning a trip to Tokyo can be a bit overwhelming, but with these 5 pro tips, you will have everything you need to make the most of your time in the this fascinating city. From food tips to travel advice, you should be booking your plane ticket right NOW. 

Something magical happens when you go to Japan…

I’ve traveled a good portion of Europe and have been to tropical locations. I’ve traveled from coast to coast in the U.S. Yet, in all my travels, nothing has spoken to me in such a deep and emotional way as Japan.

Of course, when I got home and moved the photos to my hard drive… the hard drive then died. So I lost ALL of my photos from my camera… Which was one of the most devastating things to ever happen to me. 

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Corn Tomato Avocado Salad

This Corn Tomato Avocado Salad is summer in a bowl! The perfect side dish with anything you’re grilling, or double the portion as a main dish.

I am taking advantage of summer corn, tomatoes and cucumber and tossed them altogether with avocado for a fresh summer side dish! Other summer salads you may enjoy, this Grilled Corn Salad with Feta or this Corn Salsa with Lime!

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Skinnytaste Meal Plan (July 23-July 29)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Hope everyone is enjoying the summer, it’s going so fast which makes me sad because I am a summer girl, but also excited because it’s getting closer to the release of my new cookbook, Skinnytaste One and Done which comes out Oct 9! For those of you who pre-ordered, you can get 4 free recipes from the book now, with your pre-order. More details here! And just a friendly reminder, to receive my new recipes or meal plans via email, make sure you’re signed up for my email subscription (it’s free!). It’s also my wedding anniversary Sunday, we are celebrating by spending a night in the city at the Lotte New York Palace (gorgeous hotel!) and dinner with friends at Il Mulino (first time!).

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them! 

MONDAY (7/23)
B: Overnight Oats in a Jar (5)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) and 2 ounces multigrain baguette* (3)
D: Three Cheese Zucchini Stuffed Lasagna Rolls (6) with Sauteed Julienned Summer Vegetables (1)
Totals:  Freestyle™ SP 19, Calories 875**

TUESDAY (7/24)
B: Overnight Oats in a Jar (5)
L:  LEFTOVER Three Cheese Zucchini Stuffed Lasagna Rolls (6) with an apple (0)
D: Turkey Taco Lettuce Wraps (5) with 2 tablespoons reduced fat cheddar (1) and 2 ounces avocado (3)
Totals: Freestyle™ SP 21, Calories 967**

WEDNESDAY (7/25)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Three Cheese Zucchini Stuffed Lasagna Rolls (6) with an apple (0)
D: Broiled or Grilled Pollo Sabroso (3) with 2 tablespoons Peruvian Green Sauce (2) and 2 ounces avocado (3)
Totals: Freestyle™ SP 19, Calories 896**

THURSDAY (7/26)
B:  Scrambled eggs (0), 1 ounce avocado (1), 2 tablespoons reduced fat cheddar (1) and sliced tomatoes (0)
L: LEFTOVER Broiled or Grilled Pollo Sabroso (3) with 2 tablespoons Peruvian Green Sauce (2) and 2 ounces avocado (3)
D: Za’atar Lamb Chops (4) with Chopped Feta Salad (5)
Totals: Freestyle™ SP 19, Calories 950**

FRIDAY (7/27)
B: Overnight Oats in a Jar (5)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Grilled Clams in Foil ***(2) (Recipe x 2) and Heirloom Tomato Salad (2)
Totals:  Freestyle™ SP 16, Calories 798**

SATURDAY (7/28)
B: Insanely Good Blueberry Oatmeal Muffins (4) with a peach (0)
L: Grilled Chicken and Spinach Salad with Balsamic Vinaigrette (3)
D: DINNER OUT!
Totals: Freestyle™ SP 7 Calories 368**

SUNDAY (7/29)
B: LEFTOVER Insanely Good Blueberry Oatmeal Muffins (4) with a banana (0)
L: French Bread Pizza Caprese (7)
D: Sweet ‘n Spicy Asian Glazed Grilled Drumsticks (7) with Summer Squash and Chive Pancakes (3)
Totals: Freestyle™ SP 21, Calories 895**

* Freeze remaining 8 ounces baguette and defrost on Sunday for pizza.

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

***Grill chicken for Saturday’s salad, if desired

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Belgian Waffle Ice Cream Sandwiches

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Belgian Waffle Ice Cream Sandwiches are, simply put, a stupid easy dessert to bust out any day of the year. The slightly sweet Belgian waffles are a fantastic vehicle of ice cream sandwiches, because they are soft while also being a tad crisp on the edges. They are easier to eat than those crumbly cookie ice cream sandwiches, and you can experiment with SO many flavors! Make it your own every time you make them. 

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I almost feel like I am cheating by putting up such a simple recipe.

Perhaps I feel like it’s a little too simple, but honestly, it’s one of those recipes that you can pull out all summer long and can change up in fun and new ways each time.

So, waffle ice cream sandwiches. Let’s talk about that a little bit more.

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Chopped Feta Salad

Chopped salad with romaine lettuce, Feta cheese, cucumbers, red onion and dill tossed with a simple red wine vinaigrette. An easy side salad to go with all your Mediterranean dishes.

This is great with grilled chicken, steak or try it with these Za’atar Grilled Lamb Chops!

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