On Your Health

Check back to the INTEGRIS On Your Health blog for the latest health and wellness information for all Oklahomans, published three times a week.

On Your Health Recipe Round-up

Eating healthy isn’t that hard if your food is both delicious and nutritious. At INTEGRIS, we think eating well should taste good! We’ve rounded up our favorite healthy recipe blog posts from On Your Health to give you lots of healthy and delicious options.

So, what’s for dinner?

Healthy substitutes for Oklahoma favorites

Oklahoma Favorite Foods Made Healthier: Mac and Cheese – Mac and cheese is the ultimate Oklahoma comfort food. This secret—and surprising—tweak to the classic recipe not only tastes delicious but adds nutritional value too.

Oklahoma Favorite Foods Made Healthier: Sneaky Mashed Potatoes – This sneaky mashed potato recipe has all the flavor you love in creamy, homestyle mashed potatoes, with fewer calories and more fiber, nutrients and protein.

Oklahoma Favorite Foods Made Healthier: Biscuits and Gravy – This recipe is a fun twist on biscuits and gravy. This healthy gravy replacement is versatile so you can use it on biscuits, polenta or even brown rice.

Oklahoma Favorite Foods Made Healthier: Fried Okra – This “oven fried” okra recipe reduces the saturated and trans fats found in traditional fried okra. Trade your deep fryer for a baking sheet and, in only 20 minutes, you’ll have deliciously crispy, guilt-free fried okra.

Oklahoma Favorite Foods Made Healthier: Fried Chicken – This pan-fried chicken recipe cuts calories in half and reduces saturated fat by 92 percent, so you can enjoy your favorite southern fare guilt-free.

Oklahoma Favorite Foods Made Healthier: Pecan Pie – Pecan pie is an Oklahoma favorite that can easily be tweaked to reduce both calories and fat. This recipe leaves out corn syrup and butter but tastes just as good as the original.

Oklahoma Favorite Foods Made Healthier: Buffalo Wings (aka Buffalo Chicken Quinoa Salad) – This recipe is an interesting and healthy twist on buffalo wings. Complete with quinoa, poached chicken, veggies, spicy seasoning and reduced-fat blue cheese crumbles, this salad captures the flavors of buffalo wings in a healthier entrée.

Oklahoma Favorite Foods Made Healthier: Cheeseburger (Soup) – Who doesn’t love a good cheeseburger? This recipe is a yummy alternative that can be made in a slow cooker. With only 208 calories per serving, you can indulge in this treat guilt-free.

Healthy Tailgating Recipes – Whether you’re a Sooner or a Cowboy, tailgating runs deep in Oklahoma. Here are four healthier alternatives to make for your next tailgate.

Heart-Healthy Black Bean Brownies – What makes this recipe heart-healthy? Black beans are packed with soluble fiber, which helps regulate cholesterol and reduce inflammation. Don’t worry—these brownies are every bit as fudgy and delicious as the originals.

Healthy seasonal and local produce recipes

Oklahoma Winter Recipes – There are plenty of ways to eat healthy, local produce — even in the winter months. We visited Oklahoma’s own Phocas Farms for a few tips on preparing winter vegetables with these tasty recipes.

Summer Recipes with Fresh Oklahoma Produce – Summertime provides bountiful produce in Oklahoma. These four summer recipes will give you inspiration for fresh ways to prepare your favorite local fruits and veggies this summer.

Fruits and Vegetables Reaching Peak Ripeness in Summer The abundance of fresh fruits and vegetables at their peak ripeness during these warm months makes it easy to eat your way to better health.

Backyard Gardening: Herbs If you’re interested in venturing into herb gardening this year, now is the time to start! From relieving anxiety to reducing blood pressure, there are numerous reasons why gardening is great for physical and mental health. Step outside this spring and explore the many benefits of home-grown fresh herbs with some original recipes featuring the best herbs.

Eating Oklahoma Mushrooms: Nutritious and Delicious – Mushrooms can help reduce inflammation in the body and boost the immune system, and Oklahoma is home to J-M, a local mushroom farm. Add their local mushrooms to this “Mushroom Lovers’ Chili” recipe.

Mouthwatering Instant Pot Recipes for Fall With a chill in the air, what sounds more enticing than a house full of delicious aromas and gathering around for a hearty meal? Cooking winter favorites, like pot roast and chili, can turn into quite a time commitment. But that all changes with an instant pot!

It’s Finally Fall! Healthy Slow-Cooker Recipes to Keep You Warm – Grab your jackets, rake some leaves, fire up your forgotten fireplaces and throw these healthy crock-pot recipes into your slow cooker. It finally feels like fall! It's the perfect time for some warm, cozy and hearty (but still healthy) cooking.

Healthy holiday recipes

A Low-Fat Eggnog Recipe – Nothing says happy holidays like eggnog, but normally it’s full of cream, sugar and calories. This recipe offers a lower calorie version of your favorite holiday beverage, so you can save those calories for other festive treats.

Why Are Sweet Potatoes a Holiday Superfood? – Why do so many people love sweet potatoes during the holidays? Are they good for you? Where do the sweet potatoes you find in the grocery store come from? Read on to learn more about this holiday superfood.

Healthier Green Bean Casserole – While green bean casserole is technically a vegetable, it’s no secret that it’s not the healthiest holiday side dish. This healthy alternative contains only 70 calories per serving, so you can indulge in that second helping without regret.

How to Make Soups and Stocks with Your Holiday Leftovers – Homemade stocks offer plenty of nutritional benefits, without the additives and preservatives of the store-bought varieties. Follow these simple steps to make homemade stocks from your holiday leftovers.

Anti-Inflammatory Recipes for the Holidays – If you suffer from arthritis or an autoimmune disease, inflammation can put a damper on holiday festivities. With these anti-inflammatory holiday recipes, you can enjoy the holiday season, indulge a little and not have to worry about pain or inflammation.

 

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