EatingWell

By embracing one new habit at a time, I’ve transformed my health and lost an average of 25 pounds per year for the past four years.

Cauliflower Nachos: Indulge your nacho cravings with this healthy vegetarian nacho recipe that's loaded with vegetables (thanks in part to roasted cauliflower standing in for chips) and protein-packed beans, and has a lot more fiber than traditional nachos.

Carrot Hot Dogs!!! Yes—you read that right. They’re an amazing (and healthy!) vegan alternative to traditional meat hot dogs.

These eggplant pizzas from @theotherjuliagulia have all the classic flavors of a real pizza without all the carbs. Ingredients - 1 pound eggplant, unpeeled, cut crosswise into 1/2-inch-thick slices - ⅛ teaspoon kosher salt - 2 tablespoons extra-virgin olive oil - ¼ teaspoon ground pepper - 2 ½ ounces mild or hot Italian turkey sausage, casing removed - 1 cup sliced fresh cremini mushrooms - ⅓ cup reduced-sodium marinara sauce - 1 cup shredded part-skim mozzarella cheese - 2 tablespoons chopped fresh basil or small basil leaves Directions 1. Preheat oven to 375 degrees F. Sprinkle eggplant slices with salt; place on a paper-towel-lined plate and let stand for 10 minutes. Pat with a paper towel to remove excess moisture. Brush both sides with oil and sprinkle with pepper; place in a single layer on a parchment-paper-lined rimmed baking sheet. Bake until tender and lightly browned, 18 to 20 minutes. Remove from oven. Increase oven temperature to broil with rack about 6 inches from heat. 2. Meanwhile, heat a medium nonstick skillet over medium-high. Add sausage and mushrooms and cook, stirring often, until the sausage is no longer pink and the mushrooms are tender and browned, about 6 minutes. Set aside. 3. Spread marinara evenly over the eggplant slices (1 1/2 to 2 teaspoons each). Divide the sausage mixture evenly among the slices and sprinkle evenly with cheese. Broil until the cheese is melted and browned, about 3 minutes. Sprinkle with basil and serve immediately. For full recipe information, head to the link in our bio.

Dessert for breakfast? Yes, please! These Snickers-inspired overnight oats from @amandaeight have all the features of the famous candy bar—crunchy peanuts, rich chocolate and a buttery caramel drizzle over fiber-rich oats. While you may be surprised by our use of chocolate chips and caramel sauce in a breakfast recipe, we use a minimal amount of each to mimic the Snickers flavor while still keeping the added sugar to 9 grams per serving—less than many sweetened cereals and fruit-flavored yogurts. Ingredients - 2 cups old-fashioned rolled oats - 1 1/2 cups unsweetened almond milk - 1 cup whole-milk plain yogurt - 1/4 cup well-stirred crunchy natural peanut butter - 1 teaspoon vanilla extract - 3 tablespoons mini semisweet chocolate chips - 2 teaspoons unrefined coconut oil - 7 tablespoons finely chopped unsalted roasted peanuts, divided - 1 tablespoon caramel sauce, divided - 1/4 teaspoon flaky sea salt Directions 1. Whisk oats, almond milk, yogurt, peanut butter and vanilla together in a medium bowl. Refrigerate, uncovered, until slightly thickened, about 30 minutes. 2. Meanwhile, stir chocolate chips and coconut oil together in a small microwave-safe bowl. Microwave on High for 45 seconds; stir until the chocolate chips are completely melted and incorporated into the oil. 3. Divide the oat mixture among 4 (8-ounce) jars (about 1 cup per jar). Divide 6 tablespoons peanuts among the jars (about 1 1/2 tablespoons each). Spoon 2 1/4 teaspoons of the chocolate mixture over the peanuts in each jar, tilting to cover the entire surface. Refrigerate, uncovered, until the chocolate is just set, about 10 minutes. Drizzle each with 3/4 teaspoon caramel sauce; sprinkle with the remaining 1 tablespoon peanuts. Sprinkle with flaky sea salt. Refrigerate, uncovered, until the oat mixture has thickened and the chocolate is fully set, at least 12 hours. For full recipe information, head to the link in our bio.

Want to incorporate more veggies into your diet? This week’s #ThePrep has you covered with 5-ingredient meals that are packed with vegetables. Plus, we used nutritious convenience items to help make cooking a breeze! Click the link in our bio for the full meal plan (shopping list included!)

Salad spinners?! They’re for so much more than drying lettuce. Head to the link in our bio to shop our favorite, editor-tested spinners.

These blended overnight oats taste just like a chocolate-covered strawberry! One serving packs in 11 grams of protein and 7 grams of fiber, so you’ll feel energized to start your day. Ingredients - 3 cups old-fashioned rolled oats - 2 cups unsweetened almond milk - 1 pound fresh strawberries, trimmed and halved (about 3 cups), divided - 1 cup whole-milk plain strained (Greek-style) yogurt - 3 tablespoons pure maple syrup - 1 tablespoon vanilla extract - 1/3 cup chopped dark chocolate - 2 teaspoons coconut oil - 1/8 teaspoon flaky sea salt Directions 1. Combine oats, almond milk, 2 cups strawberries, yogurt, maple syrup and vanilla in a blender. Process until smooth and thick, about 30 seconds. 2. Divide the remaining 1 cup strawberries among 6 (6-ounce) jars. Pour the oat mixture over the strawberries, about 1 cup each. 3. Combine chocolate and coconut oil in a small microwave-safe bowl. Microwave on High in 30-second intervals, mixing between each, until the chocolate is fully melted and incorporated into the oil, about 2 minutes. 4. Pour the melted chocolate over each jar (about 2 teaspoons each), rotating the jar to fully coat the surface. Sprinkle with flaky salt. Cover and refrigerate until the chocolate is fully set and the mixture has thickened, about 8 hours. For full recipe information, head to the link in our bio.

This garlic-butter roasted cauliflower recipe (from @lauranedich) is inspired by the crowd-pleasing flavors of classic garlic knots. Ingredients - 1 large head cauliflower, stems and leaves removed, cut into 2-inch florets (about 3 lbs.) - 2 tablespoons unsalted butter, melted - 1 tablespoon extra-virgin olive oil - ½ cup grated Parmesan cheese, plus more for garnish - 2 large cloves garlic, finely chopped - ¼ teaspoon salt - ¼ teaspoon ground pepper - 1 tablespoon fresh parsley, roughly chopped Directions 1. Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper. 2. Toss cauliflower, butter, oil, Parmesan, garlic, salt and pepper in a large bowl until coated. Spread in a single layer on the prepared baking sheet. Roast, stirring halfway through, until tender and golden, 35 to 40 minutes. 3. Sprinkle with parsley. Garnish with additional Parmesan, if desired. For full recipe information, head to the link in our bio.

This easy cabbage steak recipe from @theotherjuliagulia features thick slices of tender cabbage roasted and smothered in a classic Marsala mushroom sauce. Ingredients: - 1 small head green cabbage (2 lbs.) - 3 tablespoons extra-virgin olive oil, divided - 1/2 teaspoon garlic powder - 1 1/2 teaspoons dried thyme, divided - 1/2 teaspoon ground pepper, divided - 1 (8-ounce) package sliced cremini mushrooms - 1/4 cup finely chopped shallot - 2 teaspoons minced garlic - 1/2 cup Marsala - 1 cup lower-sodium vegetable broth - 1 tablespoon cornstarch - 3 tablespoons unsalted butter, cut into pieces - 1/4 teaspoon salt - 1 tablespoon chopped fresh flat-leaf parsley Directions 1. Preheat oven to 400°F. Line a large rimmed baking sheet with foil. Trim stem end of cabbage; set on stem and cut downward to make 4 (3/4-inch-thick) slices (reserve any remaining cabbage for another use). Brush the slices with 2 tablespoons oil; arrange on the prepared baking sheet. Sprinkle with garlic powder, 1/2 teaspoon thyme and 1/4 teaspoon pepper. 2. Roast the cabbage, rotating the pan front to back halfway through, until browned and tender, 35 to 40 minutes. 3. Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add mushrooms; cook, undisturbed, until browned, about 2 minutes. Stir and continue to cook, stirring often, until mostly tender, about 2 minutes. Stir in shallot, garlic and the remaining 1 teaspoon thyme and 1/4 teaspoon pepper; cook, stirring constantly, until the shallot is translucent, about 1 minute. 4. Add Marsala; cook, scraping the pan bottom to loosen browned bits, for 1 minute. 5. Whisk broth and cornstarch together until combined. Add to the pan; cook, stirring, until thickened and slightly reduced, about 2 minutes. Remove from heat; whisk in butter, 1 piece at a time, until melted and smooth, about 2 minutes. 6. Sprinkle the cabbage steaks with salt. Spoon mushroom sauce over the steaks and sprinkle with parsley. For full recipe i

Calling all ranch lovers!!! Here, we ditch the dipping and instead coat chicken in ranch dressing before roasting. The result? A juicy, flavorful, buttery, almost caramelized chicken bite that’s guaranteed to make you lick your fingers. (We did!) Ingredients - 2 pounds boneless, skinless chicken thighs, trimmed and cut into 1-inch pieces - 1 tablespoon extra-virgin olive oil - 1 teaspoon ground pepper - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1 teaspoon dried dill - 1 teaspoon dried parsley - 1 teaspoon dried tarragon - 1/2 teaspoon salt - 1/4 cup ranch dressing - 1 tablespoon chopped fresh chives Directions 1. Preheat oven to 475°F. Line a large rimmed baking sheet with foil. 2. Combine chicken, oil, pepper, garlic powder, onion powder, dill, parsley, tarragon and salt in a large bowl; toss until fully coated. Arrange in a single layer on the prepared baking sheet. Roast until lightly browned, about 15 minutes. 3. Transfer the chicken to a medium bowl with a slotted spoon. Add ranch dressing; toss until fully coated. Discard any liquid left on the baking sheet. Return the chicken to the baking sheet. Roast until glossy, deeply browned and an instant-read thermometer inserted into the thickest portion registers 165°F, about 10 minutes more. Sprinkle with chives before serving. For full recipe information, head to the link in our bio.

Crispy Parmesan Chicken Bites 👏👏👏 Crispy, cheesy and oh-so-delicious—what else could you ask for in an app? Serve these savory bites with a dipping sauce like marinara or chipotle aioli, or switch it up and use them as a salad topper. Ingredients - 1 large egg - 3/4 cup grated Parmesan cheese, divided - 1/4 cup rice flour - 1 teaspoon Italian seasoning - 1 teaspoon onion powder - 1 teaspoon garlic powder - 1/2 teaspoon smoked paprika - 1/2 teaspoon ground pepper - 1/4 teaspoon salt, divided - 12 ounces boneless, skinless chicken thighs, cut into 1-inch pieces - 2 tablespoons canola oil, divided - 1 teaspoon finely chopped fresh flat-leaf parsley - Marinara sauce, warmed, for serving (optional) Directions 1. Preheat oven to 450°F. Line a large rimmed baking sheet with parchment paper. 2. Lightly beat egg in a medium bowl. Combine 2/3 cup Parmesan, rice flour, Italian seasoning, onion powder, garlic powder, paprika, pepper and 1/8 teaspoon salt in a separate medium bowl. 3. Pat chicken pieces dry with paper towels. Add half the chicken to the egg and toss to coat; let excess egg drip off. Transfer the chicken to the Parmesan mixture; toss to fully coat and pat to lightly adhere. Arrange the chicken pieces on the prepared baking sheet. Repeat with the remaining chicken. Discard any remaining egg and Parmesan mixture. Drizzle the chicken pieces with 1 tablespoon oil and turn to coat. Drizzle with the remaining 1 tablespoon oil. 4. Bake, flipping the pieces once, until golden brown, crispy and an instant-read thermometer inserted in the thickest portion registers 165°F, 16 to 18 minutes. Remove and immediately sprinkle with the remaining 1/8 teaspoon salt. Transfer to a serving platter and sprinkle with the remaining 2 tablespoons Parmesan cheese and parsley. Serve with marinara sauce, if desired. For full recipe information, head to the link in our bio.

These creamy, cheesy scalloped potatoes from @craigruff_ get a boost of flavor from sun-dried tomatoes and thyme. While you can slice the potatoes by hand, a mandoline can speed up the process and give you perfect, even slices. For a different twist, swap out the Parmesan cheese for Gruyère or white Cheddar. Ingredients - 3/4 cup drained and chopped sun-dried tomatoes in oil - 1 tablespoon oil from sun-dried tomatoes jar - 1 medium shallot, chopped - 3 cloves garlic, chopped - 1/4 teaspoon salt - 2 teaspoons no-salt-added tomato paste - 1 teaspoon chopped fresh thyme, plus more for garnish - 1 tablespoon all-purpose flour - 2 1/2 cups whole milk - 2 pounds Yukon Gold potatoes, scrubbed and sliced crosswise into 1/8-inch rounds - 3/4 cup grated Parmesan cheese, divided Directions 1. Preheat oven to 375°F and coat an 8-inch-square baking dish with cooking spray. Pat sun-dried tomatoes with paper towels to remove any excess oil. 2. Heat sun-dried tomato oil in a large saucepan over medium heat; add the tomatoes, shallot, garlic and salt; cook, stirring constantly, until the shallot and garlic have softened, about 1 minute. Add tomato paste and thyme; cook, stirring constantly, until fragrant, about 1 minute. Add flour; cook, stirring constantly, for 1 minute, then stir in milk and potatoes. Bring to a boil over medium-high heat. Remove from heat; stir in 1/2 cup Parmesan. Transfer the mixture to the prepared baking dish; spread into an even layer. 3. Bake, covered, until the potatoes are tender, 1 hour to 1 hour and 15 minutes; remove from oven. Uncover, sprinkle with the remaining 1/4 cup Parmesan. Bake, uncovered, until bubbling around edges and top is browned, 15 to 20 minutes. Garnish with fresh thyme, if desired. Let stand for 20 minutes before serving. For full recipe information, head to the link in our bio.

This Green Goddess Sandwich is packed with 16 grams of protein and ample veggies for something nourishing and satisfying. Ingredients - ½ cup plain whole-milk strained yogurt, such as Greek-style - ½ cup chopped fresh parsley leaves - 2 tablespoons chopped fresh tarragon leaves - 2 tablespoons chopped fresh chives - 1 tablespoon capers, rinsed and chopped - 1 clove garlic, grated - 1 ½ teaspoons grated lemon zest - ¼ cup lemon juice - 1 medium avocado, cut into 8 slices - ¼ teaspoon salt - 4 slices hearty whole-wheat bread (1/2-inch) - 1 cup watercress or spinach, divided - 1 cup thinly sliced cucumber, divided - ½ cup alfalfa sprouts, divided Directions 1. Combine yogurt, parsley, tarragon, chives, capers, garlic, lemon zest and 2 tablespoons lemon juice in a medium bowl; whisk until well mixed. 2. Sprinkle avocado evenly with salt and the remaining 2 tablespoons lemon juice. 3. Spread 2 heaping tablespoons of the yogurt mixture on each bread slice. Top each of 2 bread slices with 1/2 cup watercress and cucumber, 4 slices avocado and 1/4 cup alfalfa sprouts. Top with the remaining 2 bread slices, spread-side down. Cut in half and serve immediately. Head to the link in our bio for full recipe information.

If you need help getting your bathroom routine on track, this week’s dinners got you covered. This week’s #ThePrep features 25-minute dinners with at least 8 grams of fiber per serving to help you stay regular (shopping list included!) 💩 *Link in bio*

No, we’re still not over the baked feta trend! This iteration from @amandaeight swaps pasta for fiber-rich spaghetti squash, and it might just be our favorite version yet. The balsamic drizzle? Icing on the cake. Ingredients - 1 medium spaghetti squash (about 3 lbs.), halved lengthwise and seeded - 4 tablespoons extra-virgin olive oil, divided - 1/4 teaspoon crushed red pepper - 1/4 teaspoon ground pepper - 4 cups chopped baby spinach, divided - 3 tablespoons chopped fresh basil, divided, plus more for garnish - 2 tablespoons minced garlic, divided - 1 teaspoon chopped fresh oregano, divided - 1 (4-ounce) block feta cheese in brine, drained and halved lengthwise - 1/3 cup water - 1/4 teaspoon salt - 1 tablespoon balsamic glaze Directions 1. Position oven rack in middle; preheat to 400°F. Line a large rimmed baking sheet with parchment paper or foil. 2. Place squash halves cut-sides up on the prepared baking sheet. Drizzle with 1 tablespoon oil; sprinkle with crushed red pepper and black pepper. Place 2 cups spinach, 1 1/2 tablespoons basil, 1 tablespoon garlic and 1/2 teaspoon oregano in each squash half; top each with a feta piece. Drizzle each with 1 1/2 teaspoons oil. Bake until the squash flesh is tender and the feta is lightly browned, about 45 minutes. 3. Using a fork and tongs, scrape the feta-spinach mixture and the long strands of squash flesh into a large bowl. Add water, salt and the remaining 2 tablespoons oil; stir to combine. Return the mixture to the squash shells; cut each in half widthwise. Transfer each piece to a plate; drizzle with balsamic glaze. Garnish with basil, if desired.

These crispy chicken tacos are filled and baked on a sheet pan for a super-crunchy exterior and warm, melty middle. The creamy avocado crema combined with fresh cilantro is the perfect accompaniment. Don’t be tempted to squeeze the tacos onto one baking sheet—they crisp up best with plenty of space. Ingredients: Crispy Chicken Tacos - 12 ounces shredded rotisserie chicken breast (about 3 cups) - 1/2 cup sour cream - 1 1/2 tablespoons reduced-sodium taco seasoning - 1/8 teaspoon salt - 8 (6-inch) corn tortillas - 1 cup shredded Mexican 4-cheese blend Avocado Cilantro Crema - 1 small avocado, chopped (about 1/2 cup) - 1/2 cup sour cream - 1/2 cup packed fresh cilantro leaves, finely chopped - 1/4 cup lime juice, plus wedges for serving - 2 tablespoons extra-virgin olive oil - 1 medium clove garlic, grated - 1/8 teaspoon salt - Pico de gallo (optional) Directions 1. To prepare tacos: Position oven racks in top third and lower third; preheat to 450°F. Liberally coat 2 large baking sheets with cooking spray. Stir together chicken, sour cream, taco seasoning and salt in a medium bowl until well combined. 2. Wrap tortillas in damp paper towels; microwave on High until warm and pliable, 30 to 45 seconds. Carefully place 4 tortillas on each baking sheet. Spread chicken mixture evenly over 1 half of each tortilla; top with cheese. Fold the tortillas in half and gently press, ensuring tortillas stay folded. 3. Bake, flipping the tacos and rotating the baking sheets between top and bottom racks halfway through, until the tortillas are golden and crisp, 14 to 16 minutes. 4. Meanwhile, prepare crema: Place avocado in a medium bowl; use a fork to mash until smooth. Add sour cream, cilantro, lime juice, oil, garlic and salt; stir until combined and mostly smooth. Cover and refrigerate until ready to use. 5. Serve the tacos with the crema, and with lime wedges and/or pico de gallo, if desired. For full recipe info, head to the link in our bio.

This ham and spinach quiche from @spiceroots is ideal for any meal, from brunch to dinner and all the moments in between. This quiche skips the crust, making it incredibly easy to pull together even on short notice. Swap out the Cheddar cheese for Gruyère or use Swiss chard in place of the spinach for a slightly different spin. Ingredients - 1 teaspoon extra-virgin olive oil - 1 cup chopped sweet onion - 1 tablespoon thinly sliced garlic - 6 cups baby spinach - 6 large eggs - 1/2 cup half-and-half - 1/8 teaspoon ground nutmeg - 4 ounces ham steak, cut into 1/4-inch cubes (about 1 cup) - 1 cup shredded sharp Cheddar cheese Directions 1. Preheat oven to 375°F. Lightly coat a 9-inch deep-dish pie pan with cooking spray. Heat oil in a large nonstick skillet over medium heat, swirling to coat. Add onion; cook, stirring often, until translucent, 5 to 6 minutes. Stir in garlic; cook, stirring often, until fragrant, about 1 minute. Stir in spinach; cook, stirring often, until wilted, 1 to 2 minutes. Remove from heat; let cool until warm to the touch, about 8 minutes. 2. Whisk eggs, half-and-half and nutmeg in a medium bowl until thoroughly blended. Fold in ham, Cheddar and the cooled spinach mixture. Transfer the mixture to the prepared pie pan. 3. Bake until set and golden brown, about 30 minutes. Let stand for 10 minutes. Slice into 6 portions and serve. For full recipe information, head to the link in our bio.

These Smashed Sweet Potatoes are good on their own, but they also make a delicious, high-fiber base for your favorite toppings. Ingredients - 3 tablespoons extra-virgin olive oil - 1 tablespoon chili powder - 1 teaspoon ground cumin - ½ teaspoon kosher salt - ¼ teaspoon ground chipotle - ¼ teaspoon garlic powder - 2 large sweet potatoes (2 pounds), peeled and cut into 3/4-inch rounds - Flaky sea salt (optional) Directions 1. Position oven rack 6 inches from broiler. Preheat oven to 425°F. 2. Stir oil, chili powder, cumin, salt, chipotle and garlic powder together in a small bowl. Space sweet potato rounds evenly on a large rimmed baking sheet. Brush both sides of the rounds with the spice mixture. Bake until just tender, 15 to 18 minutes. Remove from oven. 3. Set broiler to high. Mash each sweet potato with the bottom of a Mason jar or sturdy glass. Broil until browned in spots and crispy on the edges, about 3 minutes. Sprinkle with salt, if desired. For full recipe information, head to the link in our bio.

The only carrot salad recipe you’ll ever need. Serve it on its own, mix it with greens, or use it as part of a sandwich or wrap filling. Freshly grated carrots work best here. Grate them using the large holes on a box grater, or use the shredding disk for your food processor if you have one. Ingredients - 2 tablespoons lemon juice - 2 tablespoons extra-virgin olive oil - 1 tablespoon honey - 1 tablespoon Dijon mustard - 1/2 teaspoon ground cumin - 1/4 teaspoon salt - 4 cups shredded carrots - 2 tablespoons finely chopped fresh chives - 2 tablespoons finely chopped fresh flat-leaf parsley Directions: Whisk lemon juice, oil, honey, mustard, cumin and salt together in a medium salad bowl until creamy, about 30 seconds. Add carrots, chives and parsley; toss until evenly coated. Let the salad stand at room temperature until the flavors meld, about 10 minutes. For full recipe information, head to the link in our bio.