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Dig into these healthy favorites

Last Modified: February 09, 2024

Nutrition & Recipes

Cookie Dough

Of her extensive recipe repertoire, these three dishes are among the most popular Andrea Miller, RDN, Parkview Health, has shared. Give them a try and see if they make your list of favorites!

Egg Roll in a Bowl

1 pound ground turkey, chicken, beef or pork
1 large onion, diced
2 bags shredded cabbage (coleslaw) or a small head of cabbage, shredded
1½ cups shredded carrots
4 garlic cloves, minced
1 tablespoon grated fresh ginger or 1 teaspoon dried ginger
½ teaspoon black pepper
1 tablespoon sesame oil or another oil of choice
1–2 tablespoons olive oil
3 tablespoons reduced-sodium soy sauce

  1. Prior to cooking, wash and prepare all of your vegetables.
  2. Prepare the sauce by combining the garlic, ginger, black pepper, sesame oil, 1 tablespoon olive oil and soy sauce in a small bowl.
  3. In a very large skillet or wok, cook ground meat and onions, using a spatula to crumble the meat as it browns. If using very lean meat, add 1 tablespoon of olive oil as it cooks to help prevent the stir-fry from sticking.  
  4. Add the shredded cabbage and carrots. Cook, stirring occasionally, for 5 minutes. 
  5. Add the sauce and stir to combine. Continue cooking, stirring occasionally, 5–10 minutes or until the cabbage is tender. Serve and enjoy!

Nutrition facts

[Serving size: ⅙ recipe; Calories: 227; Total fat: 12.2g; Cholesterol: 53.3mg; Sodium: 387.7mg; Potassium: 139.3mg; Total carbohydrates: 13.9g; Dietary fiber: 4.4g; Sugars: 7.1g; Protein: 17.4g; Vitamin A: 89.5%; Vitamin C: 84.3%; Vitamin E: 5%; Calcium: 8%; Iron: 10.9%]

Cookie Dough 2.0

⅓ cup oats
1 15-ounce can chickpeas, drained and rinsed
⅓ cup peanut butter or other nut/seed butter
2 teaspoons vanilla extract
¼ cup maple syrup or honey
½ teaspoon salt
¼ cup mini chocolate chips (or other mix-ins)

  1. Line a small tray with parchment paper or a silicone baking mat and set aside.
  2. Place oats in the bowl of a food processor. Process until they reach a flour-like consistency. 
  3. Add the remaining ingredients, except for the chocolate chips, to the food processor. Blend until completely smooth, scraping down the sides a few times to ensure an even consistency.
  4. Transfer dough to a separate bowl and stir in chocolate chips.
  5. Form dough into small balls and place on sheet pan.
  6. Enjoy immediately or freeze for later use. Leftovers must be stored in the freezer or refrigerator. 
  7. To freeze, transfer sheet pan to the freezer. Once frozen, transfer to a zip-top bag or reusable food storage container. 
  8. When ready to enjoy, allow to thaw at room temperature for 5 minutes, or microwave for 10 seconds.

Makes 15 servings

Note from Andrea: If your family loves these cookie dough bites as much as mine does, consider doubling or even tripling this recipe! These freezer-friendly bites are perfect for a quick breakfast, an after-meal sweet treat or an anytime snack!

Nutrition facts

[Amount per serving; Calories: 108; Total fat: 4.2g; Saturated fat: 1.2g; Cholesterol: 1mg; Sodium: 152mg; Potassium: 107mg; Total carbohydrates: 15.2g; Dietary fiber: 1.9g; Calcium: 16mg]

Nice Cream

4 very ripe bananas, peeled and frozen
¼- ½ cup plant-based milk

Optional ingredients

¼ cup nut butter (peanut, almond, cashew)
Flavors to taste (cocoa powder, chocolate syrup, cinnamon, jam, frozen fruit)
Flavor extracts (vanilla, almond, peppermint)
Mix-ins (chocolate chips, shredded coconut, chopped nuts)

 Flavor suggestions

  • Chocolate – Banana, milk, peanut butter, vanilla, cocoa powder or chocolate syrup
  • Cinnamon Roll – Banana, milk, almond butter, vanilla, cinnamon
  • Tropical – Banana, coconut milk, vanilla, frozen pineapple and/or mango
  • Strawberry – Banana, milk, vanilla, frozen strawberries, strawberry jam
  • Place all ingredients (except mix-ins) in a high speed/power blender or food processor. I like to use my Ninja Chef, which has an ice cream setting. Blend until smooth. My blender has a pestle for pushing down ingredients as it is blending. 
  • Your nice cream should be the consistency of soft serve ice cream. Stir in any mix-ins and serve immediately. Nice cream is best fresh, but you can store any leftovers in the freezer in an air-tight container—just thaw slightly before serving.

Makes 4 servings

Nutrition facts

[Amount per serving: Calories: 206; Total fat: 9.6g; Saturated fat: 0.9g; Cholesterol: 0mg; Sodium: 13mg; Total carbohydrates: 30.1g; Dietary fiber: 4.7g; Total sugars: 15.1g; Protein: 4.8g; Calcium: 30mg; Iron: 3mg; Potassium: 554mg]


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