This recipe is excerpted from the cookbook The Food That Loves You Back by Ilana Muhlstein MS, RDN. Photographs by Corinne Quesnel. Used with permission of Mango Publishing Group. All rights reserved.

Tuna is a staple in my house and one of my kid's favorite proteins. I typically make four to five servings at a time because it lasts up to three days in the fridge and we all love it.

You'll Need

• 1 can (5 oz/142 g) albacore tuna, packed in water and drained
• 1 tbsp (15 g) avocado mayonnaise or reduced-fat mayonnaise
• 1 tbsp (17.5 g) Greek yogurt
• 1/4 tsp (1.4 g) salt
• 1/4 tsp (0.4 g) garlic powder
• 1/2 tsp (3 g) Dijon mustard

How to Make It

1. Wear clean rubber gloves or use very clean hands to mix together all of the ingredients in a bowl.
2. Alternatively, you can use the back of a fork to mash thoroughly until very well combined.

Crunchy variation: add 2 tbsp of chopped celery
Make it healthier: Add in a chopped hard-boiled egg
Make it more Mediterranean: add 1 tbsp of fresh chopped parsley and dill and the juice of half a lemon.

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The post Go-To Tuna Recipe appeared first on Eat This Not That.

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This recipe is excerpted from the cookbook The Food That Loves You Back by Ilana Muhlstein MS, RDN. Photographs by Corinne Quesnel. Used with permission of Mango Publishing Group. All rights reserved.

If you're still new to veggies, you will discover that cauliflower nachos always dazzle the newbies. This is one of the most popular recipes for people just getting started with their health journey. One bite and you'll realize that healthy eating can be enjoyable and delicious.

You'll Need

• 3-4 cups (300-400 g) cauliflower florets, washed, cleaned, and cut into bite-size pieces one to two inches (2.5-5 cm) long
• Olive oil spray or 2 tsp (10 ml) olive or coconut oil
• 1 tsp (3 g) cumin
• 1/4 tsp (1 g) turmeric
• 1 tsp (3 g) Tajin or chili lime seasoning
• 4-6 oz (113-170 g) lean ground meat, turkey, or meatless crumbles, cooked
• 3 tbsp (42 g) cheese, shredded: choose from part skim cheddar, mozzarella, or Mexican cheese blend
• 1/4 cup (70 g) plain unsweetened Greek yogurt
• 2 tbsp (25 g) tomatoes, chopped
• 1/2 lime, sliced into two equal wedges for garnish
• 1 tbsp (3 g) fresh cilantro, chopped (optional)
• 1/4 cup (13 g) red onions, sliced (optional)

How to Make It

1. Preheat the oven to 400 degrees.
2. Line a baking sheet with parchment paper and set aside.
3. In a large mixing bowl, add cauliflower; spray cauliflower with oil spray (or add oil).
4. Toss to evenly coat the cauliflower.
5. Add seasonings and toss again.
6. Place seasoned cauliflower on a single layer on the baking sheet and bake for 30 minutes.
7. While the cauliflower is roasting, brown, and cook the meat (or vegetarian crumbles) in a nonstick skillet.
8. Safely remove the cauliflower from the oven and top evenly with meat and cheese. Return the cauliflower to the oven and cook an additional 2 to 5 minutes or until the cheese is bubbly. (You can optionally change the oven setting to low broil and cook for 2 to 3 minutes extra so the cheese and cauliflower crisp up at the edges).

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This recipe is excerpted from the cookbook The Food That Loves You Back by Ilana Muhlstein MS, RDN. Photographs by Corinne Quesnel. Used with permission of Mango Publishing Group. All rights reserved.

If you're new to me and my content, you may not know what cloud breads are, but when I was pregnant with baby number 3, cloud bread was all I craved! And it quickly became one of the first videos in my viral video series I created to grow my TikTok following in 2020. Almost every day I experimented with a new fun way to enjoy the cloud bread recipe, most of the time inspired by suggestion from someone in my comments.

Read on to see how I turned my cloud bread into delicious cinnamon pancakes!

You'll Need

• 1 cup (237 ml) egg whites
• 1 tbsp. (8 g) cornstarch, almond flour, or arrowroot starch
• 2 tbsp. (25 g) monk fruit sugar substitute or 2 packets of stevia
• 1/2 tbsp (4.5 g) cinnamon
• 1/3 tsp. (2 g) salt
• 1/4 tsp. (1.5 ml) vanilla extract
• 1 tsp. (5 g) butter, ghee, or coconut oil
• 1/2 tsp (1.3 g) powdered sugar

How to Make It

1. Beat 1 cup (237 ml) egg whites until big and cloud-like.
2. Add in tbsp (8 g) cornstarch, almond flour, or arrowroot.
3. Add in 1 tbsp monk fruit sweetener or one packet of stevia, cinnamon, salt, and vanilla extract to the raw egg white batter.
4. Beat again.
5. Grease a skillet with butter or oil and bring to medium heat. Spoon 1/3 cup (80 ml) cloud bread "pancake batter" into the pan in the same way as you would cook pancakes. After 2 to 3 minutes, flip and cook for an additional 2 to 3 minutes on the other side.
6. Top with cinnamon or optional powdered sugar (or another sweetener) and enjoy.

One note

Pairs well with fruit as a complete breakfast!

The post Cloud Bread Cinnamon Pancakes appeared first on Eat This Not That.

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This recipe is excerpted from the cookbook The Food That Loves You Back by Ilana Muhlstein MS, RDN. Photographs by Corinne Quesnel. Used with permission of Mango Publishing Group. All rights reserved.

Salads don't have to be boring. They can be bright, colorful, and full of flavor. And even though the wimpiest salads can leave us feeling hungry afterward, a filling, nutrient-dense salad can satiate you until your next meal. This kale salad is so delicious and filling that it will become one of your go-to favorites.

You'll Need

• 6 cups (400 g) or one big bag of prewashed curly kale, roughly chopped
• 1 large ripe avocado
• Juice of 1-2 lemons (I like it very lemony)
• 1 tsp. (5.5 g) high-quality sea salad
• 4-6 dried apricots or one freshly cut persimmon, pear, or red apple, chopped
• 2 tbsp. (20 g) cashews, chopped
• 1/2 tsp. (0.8 g) red chili flakes (optional)
• 2 tbsp. (7 g) pickled onions (optional)

How to Make It

1. To a large bowl, add the washed and chopped kale. With clean hands and jewelry removed, add the avocado to the kale.
2. Massage it in for two to three minutes with your hands and watch it soften the kale.
3. Squeeze the lemon and sprinkle the salt evenly over the kale, massage for an additional minute. This creates the dressing for the kale.
4. Next, you can add whatever you want. I love adding chopped apricot, nuts, tomatoes, onion, and even more diced avocado. It's delicious, people love it, and it holds up well.

One note

Kale is pretty sturdy, so you can make this 2 to 4 hours before serving and it stays fresh and delicious. Just cover it and keep it in the fridge!

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The post "Oh, Kale Yeah!!" Salad appeared first on Eat This Not That.

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This recipe is excerpted from the cookbook The Food That Loves You Back by Ilana Muhlstein MS, RDN. Photographs by Corinne Quesnel. Used with permission of Mango Publishing Group. All rights reserved.

One of the best ways to start your morning is with a boost of protein, and these oats can help. Made with protein-rich ingredients like milk and egg whites, your creamy bowl of oatmeal will fill you up until lunch. Add your favorite toppings and enjoy this nutritious breakfast.

You'll Need

• 1 cup of rolled oats
• 1/3 cup milk
• 1/3 cup egg whites
• 1 tbsp brown sugar

How to Make It

1. In a small pot on medium-low heat, add your oats and milk. Cook for 5 to 7 minutes or until soft.
2. Once cooked, take off the heat and stir in brown sugar and egg whites until cooked through with no liquid present.
3. Add your favorite toppings and enjoy a quick and high-protein breakfast.

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The post Protein Oats Recipe appeared first on Eat This Not That.

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This recipe is excerpted from the cookbook The Food That Loves You Back by Ilana Muhlstein MS, RDN. Photographs by Corinne Quesnel. Used with permission of Mango Publishing Group. All rights reserved.

Cacio E Pepe is a classic pasta dish from Rome, and because it's traditionally made with pasta and quite a bit of cheese, it's usually a calorie-laden dish. For a lower-calorie, lower-fat version of this beloved dish, try this Spaghetti Squash Cacio E Pepe recipe instead.

You'll Need

• 6 cups (1,420 ml) cooked spaghetti squash
• 1/4 - 1/2 cup (60-120 ml) aquafaba, the reserved liquid from a can of chickpeas or a cornstarch slurry made by mixing 4 tbsp of cold water with tbsp of cornstarch. See note at the bottom of the page
• 1/4 cup (50 g) parmesan cheese, grated
• 1/2 tsp. (1 g) black pepper

How to Make It

1. Toast black pepper in a large saucepan over low to medium heat for 1 to 2 minutes, or until fragrant.
2. Add parmesan cheese and aquafaba or cornstarch slurry to the large saucepan and stir vigorously until well combined.
3. Once evenly mixed into a thick sauce, add in your spaghetti squash.
4. Stir continuously until it's evenly mixed.
5. Garnish with fresh basil (optional).

One note

Liquid from the can of chickpeas is called "aquafaba." It is an alternative thickener for the sauce because we're not using pasta water. You can save and store the chickpeas to add to a salad or use them to make the shakshuka or hummus recipes, which can be found in The Food That Loves You Back.

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The post Spaghetti Squash Cacio E Pepe appeared first on Eat This Not That.

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This recipe is excerpted from the cookbook The Food That Loves You Back by Ilana Muhlstein MS, RDN. Photographs by Corinne Quesnel. Used with permission of Mango Publishing Group. All rights reserved.

If you want a breakfast that is full of protein that you can make in under 10 minutes, these scrambled eggs on toast are for you. Choose your favorite bread like whole-wheat sourdough or a whole-wheat English muffin, and top off your eggs with extra flavor from chives or red chili flakes. You'll feel satisfied and full until lunchtime.

You'll Need

• 1 egg
• 2 egg whites
• 1/4 cup low-fat cottage cheese
• 1 cup veggies, like onions, mushrooms, or bell peppers (optional)
• 1 tsp butter, ghee, olive oil, or coconut oil
• 1 whole-wheat English muffin or 1-2 slices of whole-wheat sourdough
• 1 tsp chives
• 1/4 tsp red chili flakes

How to Make It

1. In a mixing bowl, whisk egg, egg whites, cottage cheese, and optional veggies together.
2. Heat a pan with the butter, ghee, or oil.
3. Add the egg mixture and stir often with a spatula for 2 to 5 minutes.
4. Toast your bread.
5. Add cooked eggs and top with chives and red pepper flakes.
6. Serve with additional veggies like sliced tomatoes and enjoy.

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The post Supersized Scrambled Eggs and Toast appeared first on Eat This Not That.

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Around St. Patrick's Day, it's easy to run to McDonald's to get a Shamrock Shake. But what do you do the rest of the year when McD's isn't selling their iconic green ice cream treat? Answer: Make a copycat shamrock shake at home, obviously…

Get the same taste of the real thing with this easy-to-make recipe, which follows our old-fashioned milkshake recipe, then adds a little something extra to give it that shamrock shake look and flavor that we all know. It's an indulgent treat, so make sure to save it for a special occasion! While you're at it, why not make a copycat Big Mac to pair with it?

RELATED: 26 Restaurant Chains With the Best St. Patrick's Day Deals

Makes 1 serving

Ingredients

2 scoops vanilla ice cream
1/2 cup milk
1 drop peppermint extract
2 drops green food dye

RELATED: 25 Best Limited-Time Fast-Food Items of All Time

How to Make It

1. Add in the scoops of ice cream to a blender, then pour in the milk.
2. Drop the extract and food dye into the blender.
3. Cover and blend for 15 to 20 seconds.
4. For a thicker shake, add more ice cream. For a thinner shake, add more milk.
5. Serve with whipped cream.

RELATED: I Tried 10 Popular Vanilla Ice Creams & the Best Was Dense and Rich

This story has been updated to include new copy, proofreading, and copyedits.

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The holidays are admittedly a time for indulgence. And it's easy to get caught up in thinking you might as well let it all go and worry about the consequences in January. But it is possible to make some healthier choices and avoid completely derailing your healthy lifestyle—even when it comes to drinks. So this year, consider skipping the eggnog and keep it classy this holiday season with our recipe for a cranberry sparkler cocktail!

This healthier festive cocktail skips the sugary mix and relies on fresh lemon juice and a little bit of that cranberry sauce you still have leftover from Thanksgiving for a hint of sweetness. Read on to learn how to make this elegant cranberry sparkler cocktail, and next, check out our story on the 10 Best Wines Under $20 To Bring to All Your Holiday Parties, According to Sommeliers.

Recipe courtesy of Lillet.

Makes 1 cocktail

Ingredients

3 oz. Lillet Blanc
1/2 oz. fresh lemon juice
1-2 tbsp. cranberry sauce
3 oz. brut champagne

How to Make It

1. Combine all ingredients except the champagne in a cocktail shaker, shake, and fine-strain into the glass. Top with bubbles.
2. Garnish with a candied orange peel.

Voila! It's as easy as that—and your guests are guaranteed to love it. Happy holidays!

This story has been updated.

RELATED: 10 Affordable Tequilas That Taste Expensive

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Corn on the cob is one of life's true joys. The mix of sweet kernels slathered with butter and sprinkled with salt is among the most satisfying and flavorful sides around. Flavor-wise, corn is typically best when it's in season (from late spring to early fall), but it's available in most grocery stores year-round and is the perfect starchy vegetable to accompany practically any meal. And while nothing beats grilled corn at a summer cookout, you can also make perfectly cooked corn on the cob in your kitchen, even if you don't own a grill. Just grab your trusty cast iron skillet and follow the steps below.

Of course, once you've cooked your corn on the cob, you could just bite right into it. But cooked corn can also be an ideal complement to plenty of other dishes. Slice the kernels off the cob and add them to simple pastas or green salads, or fold them into cornbread or corn muffin batter. For a totally corn-focused moment, make a healthy side dish inspired by elote: Mix the corn kernels with mayo or Greek yogurt, grated parmesan cheese, lime juice, and fresh cilantro. Whatever way you prefer to eat it, read on for the absolute best way to make corn on the cob. And next, check out the 38 Best Grilling Recipes on the Planet.

Peel the husks

Unlike grilled corn, which usually involves keeping the corn encased while cooking, for this method you'll want to peel back and remove the husks from each ear of corn. Be sure to pull off all the pesky silk strands, too.

RELATED: What Happens to Your Body When You Eat Corn

Place ears on a hot cast iron skillet

When it comes to making the perfect corn on the cob without a grill, the key is to make sure you have a good cast iron pan, since cast iron retains heat more effectively than standard cookware. Heat a large cast iron pan over medium-high heat until very hot, which should take about 3 to 5 minutes. Place as many ears of corn as will fit in one layer in the pan.

Char the corn

Precise cooking time will vary, but be sure to turn the corn every few minutes to ensure it gets charred all over. You'll want to get some nice brown grill marks (without going overboard—you don't want to burn it!). As the kernels start to yellow and the charring sets in, you should be able to tell when it's time to pop them out of the pan. It doesn't take long!

RELATED: 15 Best BBQ Sides for Your Next Cookout

Season with butter & salt

When you remove them from the pan, rub the hot ears of corn with softened butter and season with flaky sea salt. And voila! You've got the perfect corn on the cob, no grill (or boiling water!) required.

A version of this article was originally published in January 2020. It has been fact-checked, updated, and partially rewritten.

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