delicious healthy recipes

Informed Consent For Online Survey Participant Group

Link to Survey:

Introduction: Hello. My name is Candace Hornsby and I am working with my advisor, Dr. Younghee Kim, for my Masters degree in Food and Nutrition from Bowling Green State University (School of Family and Consumer Sciences). My research topic is evaluating in the impact of packed versus purchased lunch of fruit and vegetable consumption. You are being asked to participate in this research project because you work outside of the home and are 25-64 years of age.

Purpose: The purpose of this research is to evaluate the impact of packing lunch on both fruit and vegetable consumption and confidence in performing other positive health-related behaviors in order to determine if this may be an effective strategy for overweight and obese individuals striving to lose weight. It is understood that weight loss is difficult to achieve and the information collected here will be used to enhance understanding of the most effective techniques to aid individuals in this process. There will be no monetary award for participating in the project.

Procedure: You will be required to complete one survey. The survey will be accessed online and will be 20 questions in length. It will take approximately 5-10 minutes to complete. Data collected in the survey will be utilized by the researcher to determine the impact of the project. In order to access the survey, you will be required to have Internet access.

Voluntary nature: Your participation in this project is completely voluntary. You are free to withdraw at any time. You may decide to skip questions or discontinue participation at any time without penalty. Deciding to participate or not will not affect your relationship with Bowling Green State University or any institution involved in the research.

Anonymity Protection: The data from your surveys will be kept anonymous and will be stored in a password-protected computer. Only the primary researcher will have access to the collected data. The data will be kept until the final project is presented. Your name will not be associated with the project. Instead, your information will be associated with a code. Because this project will be conducted through the Internet, you are encouraged to clear your browser cache after participation and not leave the survey open while using a public computer to protect anonymity.

Risks: There are no risks associated with participation in the project.

Contact information: In the case of questions about the research or your participation in the project, please contact me, Candace Hornsby, at, or my advisor, Younghee Kim, at You may also contact the Chair, Human Subjects Review Board at 419-372-7716 or, if you have any questions about your rights as a participant in this research. Thank you for your time.

I have been informed of the purposes, procedures, risks and benefits of this study. I have had the opportunity to have all my questions answered and I have been informed that my participation is completely voluntary. By clicking the following link, I am indicating my consent to participate in this study:


Speedy Stromboli

Simple Stromboli 1
Yes. I am here to tell you that it is possible for you to be turning on your oven in the middle of August (especially if you live in central Ohio where it was a cool 58 degrees this morning!) and this recipe is the perfect reason to do it.

First, I recently received a question asking me what healthy snacks I like to eat. So here are my top five picks in no particular order:

1. Dry Roasted Almonds (I usually eat a handful (about 15) for a quick 100 calorie pick me up)
2. Carrots plus a couple tablespoons of hummus
3. Roasted Kabocha Squash (Love this squash! It is so sweet and pairs well with peanut butter or a laughing cow)
4. A light Laughing Cow cheese spread in a tortilla (you can add veggies but sometimes I just like the taste of carbs and cheese)
5. A smoothie like this one

I like my snacks to contain a little nutrition and staying power and all these options are great for meeting both of these requirements.

Back to business. . .

The following recipe was so delicious that I am making it again tonight for dinner since I haven’t stopped thinking about the last one I made.

It is a quick and healthy “stromboli.” I got the idea from here and adapted the recipe to use what I had on hand.

Simple Stromboli
Serves 1
4 oz of ground turkey breast
a handful of sliced mixed bell peppers
1/2 of a small onion thinly sliced
2-3 sliced mushrooms (optional)
1 flatout flatbread
1 light laughing cow cheese
tomato sauce (for dipping)

Preheat oven to 350 degrees. Brown the ground turkey in a nonstick skillet sprayed with cooking spray for 2 minutes before adding the bell peppers, onion and mushrooms (if using). Continue cooking until the veggies are softened (you can add some italian seasoning and garlic at this point for a more prounounced “pizza” flavor). Lay the flatout on a cookie sheet. Spread the laughing cow over the entire flatout. Spoon the turkey and veggie mixture down the center of the flatout and roll up like a burrito. Bake in the preheated oven for 10 minutes. Allow to cool slightly before cutting in half and serving with tomato sauce for dipping. Enjoy (I sure did πŸ˜‰ )!
Simple Stromboli 2<

Sweet Peach, Chicken and Goat Cheese Salad

Peach and Chicken Salad 1
I just got back from a trip to Allentown, PA to visit my grandparents for a week. It takes a solid 8 hours to travel from Columbus to Allentown. During one of our many rest stop breaks we happened upon a woman selling peaches from her farms that she had picked that day. Peaches in my opinion are one of the tastiest fruits there is but you have to get them at their utter peak or they are mealy and require a lot of sweetening in order to palatable. Well, these peaches were neither.

They were so juicy and not mushy at all–meeting all the qualifications of the perfect peach. Since, I don’t get to work with perfect peaches very often I thought I would make a meal that would highlight them.

This isn’t really a recipe though–more of a this is what I threw together from what I had in my fridge type thing.
Peach and Chicken Salad<

Sweet Peach, Chicken and Goat Cheese Salad (Serves 1)
3 cups of arugula
Shredded Chicken Breast (about 4 oz)
1 oz of crumbled goat cheese
1/2 cup finely chopped (or sliced) fresh peach
basalmic vinigarette dressing (I made my own using this recipe)

Layer arugula, chicken, goat cheese and fresh peach. Drizzle with dressing. Enjoy with a slice of thick multi-grain bread for a simple summer supper.

Vegetarian Cobb Salad

Veggie Cobb Salad 2
Well, it would be vegetarian if you didn’t add ground turkey like I did. . .

This salad is highly modifiable though so you can feel free to change up the veggies based on your personal taste (especially this time of year when you probably have an abundance of veggies on hand needing to be used up).

I call it a vegetarian cobb salad because of the variety and colors of the veggies on top as well as the smoky sweet taste that is contributed by roasted bbq cauliflower that replaces the usual bacon. It is so satisfying and hearty. Filling enough for dinner yet not so sturdy that you can’t fill in cracks with a little fro yo later like I did :).

Veggie Cobb Salad 1<

Vegetarian Cobb Salad (adapted from here)

β€’1 small head cauliflower, cut into florets
β€’1/2 c. BBQ sauce
β€’1 can of black beans (rinsed and drained)
β€’1 avocado, sliced
β€’2 ears of corn, cooked and sliced
β€’1/2 of a red onion, diced
β€’2 medium shredded carrots
β€’6 c. lettuce
β€’crushed torilla chips

Preheat over to 400 degrees. Line a cookie sheet with foil. Place cauliflower florets on the sheet and bake for 15 minutes.
Brush the BBQ sauce onto the cauliflower. Bake another 5-10 minutes. Arrange lettuce on four plates. Top with a “strip” each of black beans, sliced avocado, corn, red onion, shredded carrots and tortilla chips. Serve with you favorite creamy dressing (we used a light ranch). Enjoy! Serves 4

Nothin’ But Granola Cookies and Bars

Hey everyone! I know it has been a while but I wanted to share an amazing product that I am currently enjoying immensely: Nothin’ But Granola Cookies and Oat Bars

Nothing But 1

They are oat-based bars and granola cookies produced by a company called Nothin’ But. They have no artificial anything in them and use really good quality ingredients. The oat bars come in four flavors: cherry cranberry almond, chocolate coconut almond, ginger lemon cashew and peanut butter banana chocolate.

Check out the ingredient list for my favorite the peanut butter banana chocolate:

roasted unsalted peanuts, oats, sunflower seeds, banana chips (organic sugar, sunflower oil), organic cane sugar, honey, olive oil, semi-sweet chocolate chips (sugar, chocolate, cocoa butter, milkfat, soy lecithin an emulsifier, vanilla, and natural flavoring), 72% chocolate (unsweetened chocolate, sugar, cocoa, soy lecithin added as an emulsifier) organic oat flour, vanilla extract, cinnamon, and sea salt

and compare to the ingredients list of a nutrigrain blueberry bar:


What a difference! These bars meet the clean ingredients check but do they taste good?


These are amazing.

The peanut butter banana chocolate sounds like such a simple and common combination but this bar has a really nice mellow peanut taste backed by the crispy oats, rich dark chocolate and these amazing sweet-salty banana chip chunks scattered throughout the bar. So good πŸ™‚

Nothin But 2

There are also three granola cookie flavors: peanut butter banana chocolate, chocolate coconut almond and cherry cranberry almond. All three taste very similar to their bar counterparts but with a lower ratio of oats which leaves room for more the good stuff–dark chocolate chunks, coconut, banana chips, almonds etc.
They are also only 100 calories each so they are the perfect little afternoon coffee break snack or guilt free topping crumbled over greek yogurt.

Peanut Butter Banana Chocolate Granola Cookie
Nothin But 3

Cherry Cranberry Almond Granola Cookie
Nothing But 4

You can purchase the cookies/bars online or at select specialty stores (I hear they are trying to get them into Whole Foods!).
I really can’t say enough good things about these bars. I rarely eat oat-based granola products because I am not a huge fan of them. Now, I think it was because I had never had these products done right. Nothin’ But has introduced me to a world of deliciousness that comes from combining attention to detail and highly flavorful quality ingredients.

Now if you excuse me I must go eat a chocolate almond granola cookie right now before I drool all over my laptop keyboard.

Healthy Strawberry Lime Freeze

It is getting into that time of year when you put away the steaming bowls of oatmeal and hot tea and replace them with the cooling goodness of smoothies, yogurt and cereal.

I came up with this recipe for two reasons. First, we finally obtained the much talked about vita-mix. Second, I had just gone for a hot run in 85 degree temps and I was super sweaty and craving something cool and light.

Enter the 100 calorie ginormous strawberry lime freeze.

Not only do you get a huge helping of fruit you also get a good bit of hydration.

This freeze is so versatile. You can drink it as a snack or add protein powder for a full meal. Maybe you could eat it with toast and peanut butter like I did for a balanced breakfast with some staying power. Endless possibilities. Perfect metaphor for the long lazy summer days.

Healthy Strawberry Lime Freeze (serves 1)
1/2 banana (frozen)
1/2 cup frozen unsweetened strawberries
1/2 cup ice
1/4 cup almond milk
1 packet of sweetener (or 1 tbsp of agave or honey)
2 tsp of lime juice
Water (to taste)
Blend all ingredients in a high-powered blender, adding in water until your freeze is at it’s desired consistency (for me it was a little over 1 cup). Serve in a very tall glass and enjoy!

What I Ate Wednesday (WIAW) #2

I really enjoyed WIAW last week and I have made it a goal to try to incorporate more of them over the summer. It’s really hard though because I am not used to taking a picture of every meal I eat throughout my day (especially snacks) and I keep missing them! Oh well. . at least you can get the gist of yesterday’s meals πŸ™‚

Not pictured: Coffee and a handful of Kashi Go Lean Honey Almond Crunch earlier in the morning before going to the gym

I woke up craving pancakes. They just sounded so good and warm and fluffy. Since I had some leftover canned pumpkin in the fridge from making the cookie pie again for dessert last Friday night, I decided to incorporate it into my pancakes. So I followed Kath Younger’s recipe for pumpkin oatmeal pancakes. They were delicious. Soft and fluffy! I topped mine with a little greek yogurt, chopped apple and a drizzle of peanut butter.

The pancakes kept me full until around 2 pm! Even then I wasn’t very hungry so I threw together my usual greek salad with a boca burger. It was the same lunch I had last week so I didn’t bother taking a new picture

A few hours later I snacked on some of the leftover roasted red pepper feta dip and a few honey whole-wheat pretzels

Dinner was thrown together from ingredients we had on hand because we hadn’t gone grocery shopping yet. I made salads with shredded carrot, red bell pepper and a homemade carrot ginger dressing. Then I topped them with thai frozen salmon burgers that I threw under the broiler until they got crispy and brown. On the side we had mixed brown rice (not pictured).

Later in the evening I had a small glass of wine with some snap pea crisps (from TJ’s, not pictured) and a handful of Belly Flops (did you know that you can be malformed jelly beans at Big Lots?). I love Belly Flops because usually they are stuck together so if most of the “beans” are actually three or four jelly beans stuck together.

If I had to pick a favorite meal of the day it would have to be the pancakes. I was pleasantly surprised at how good and filling they were (though an argument could be made for the Belly Flops as well πŸ™‚ ).

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