Healthy Recipes

Breakfast through dinner, these healthy recipes give you the most flavor for the least amount of calories, with tasty treats ranging from braised balsamic chicken to applesauce. And you don't have to give up your cookies and coffee treats, either!


Good-to-Go Breakfast

Strawberry Oatmeal Breakfast Smoothie


Prep Time: 5 Minutes

Ready In: 5 Minutes

Servings: 2

"This is a fast and filling vegan smoothie with a deep pink color and a rich, creamy texture."


1 cup soy milk

1/2 cup rolled oats

1 banana, broken into chunks

14 frozen strawberries

1/2 teaspoon vanilla extract

1 1/2 teaspoons white sugar


  1. In a blender, combine soy milk, oats, banana and strawberries. Add vanilla and sugar if desired. Blend until smooth. Pour into glasses and serve.



Prep Time: 10 Minutes

Cook Time: 20 Minutes

Ready In: 30 Minutes

Servings: 4

"Make your own applesauce at home with just apples, sugar, cinnamon, and this recipe."


4 apples - peeled, cored and chopped

3/4 cup water

1/4 cup white sugar

1/2 teaspoon ground cinnamon


  1. In a saucepan, combine apples, water, sugar, and cinnamon. Cover, and cook over medium heat for 15 to 20 minutes, or until apples are soft. Allow to cool, then mash with a fork or potato masher.

Low-Fat Banana Bread


Prep Time: 10 Minutes

Cook Time: 45 Minutes

Ready In: 2 Hours

Servings: 12

"Low fat baking is quick and easy with this 8-ingredient banana bread!"


1 1/2 cups all-purpose flour

1 cup white sugar

1 teaspoon baking soda

1 teaspoon salt

1 egg

1/2 cup light mayonnaise

3 ripe bananas, mashed

1 teaspoon vanilla extract


  1. Preheat an oven to 350 degrees F (175 degrees C). Grease and flour a 9x5-inch loaf pan. Whisk the flour, sugar, baking soda, and salt together in a bowl.

  2. Beat the egg in a mixing bowl. Whisk in the mayonnaise, bananas, and vanilla extract until evenly mixed. Stir in the flour mixture until no dry lumps remain. Pour the batter into the prepared loaf pan.

  3. Bake in the preheated oven until a toothpick inserted into the center comes out clean, about 45 minutes. Cool in the pan for 10 minutes before removing to cool completely on a wire rack.

Coconut Avocado Smoothie


Prep Time: 5 Minutes

Ready In: 5 Minutes

Servings: 2

"Avocados and coconut milk add an irresistible creaminess to this lovely green smoothie."


1 Hass avocado, diced

1/2 cup low-fat vanilla yogurt

1/2 cup whole milk

1/4 cup cream of coconut

8 ice cubes


  1. Combine avocado, yogurt, milk, cream of coconut, and ice cubes in a blender; blend until smooth.

Blueberry Nut Oat Bran Muffins


Prep Time: 15 Minutes

Cook Time: 18 Minutes

Ready In: 45 Minutes

Servings: 12

"This is a delicious and lighter version of a type of oat bran muffin. You could vary the fruit - blueberries, strawberries, canned peaches, etc. They are incredibly delicious served with fresh strawberries. Yum!"


1 1/2 cups oat bran

1 1/2 cups all-purpose flour

1/2 cup packed brown sugar

1/2 teaspoon salt

1 1/8 cups applesauce

1/2 cup egg substitute

2 tablespoons canola oil

2 teaspoons baking soda

2 teaspoons baking powder

1 teaspoon ground cinnamon

1 teaspoon vanilla extract

1 1/2 cups blueberries

1/4 ounce chopped pecans

1/2 cup low fat granola


  1. Preheat oven to 400 degrees F (200 degrees C). Line a 12 cup muffin pan with paper muffin liners, and spray liners with cooking spray.

  2. In a large bowl, mix the oat bran, flour, brown sugar, baking soda, baking powder, cinnamon, and salt. In a separate bowl, blend the applesauce, egg substitute, canola oil, and vanilla extract. Thoroughly mix the applesauce mixture into the flour mixture. Fold in the blueberries and pecans. Spoon the batter into the prepared muffin cups. Sprinkle batter with granola, and press granola lightly to make it stick.

  3. Bake 18 minutes in the preheated oven, or until a toothpick inserted into a muffin comes out clean. Cool on a wire rack.

Healthy Coconut Oatmeal


Prep Time: 5 Minutes

Cook Time: 10 Minutes

Ready In: 15 Minutes

Servings: 6

"A fast and healthy breakfast cereal or high-energy snack. Oatmeal made with coconut, raisins, cranberries, walnuts. Brown rice can be used in place of oatmeal."


3 1/2 cups plain or vanilla soy milk

1/4 teaspoon salt

2 cups rolled oats

1/4 cup pure maple syrup

1/3 cup raisins

1/3 cup dried cranberries

1/3 cup sweetened flaked coconut

1/3 cup chopped walnuts

1 (8 ounce) container plain yogurt (optional)

3 tablespoons honey (optional)


  1. Pour the milk and salt into a saucepan, and bring to a boil. Stir in the oats, maple syrup, raisins, and cranberries. Return to a boil, then reduce heat to medium. Cook for 5 minutes. Stir in walnuts and coconut, and let stand until it reaches your desired thickness. Spoon into serving bowls, and top with yogurt and honey, if desired.

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All Mind Heart Body members begin their process with a thorough assessment to determine which physical activity level is best for them. Our focus is less on quick fixes and more on the long-term wellbeing of each of our clients, but we can help you produce results in a short time period. Modeled after the National Academy of Sports Medicine’s Physical Activity Readiness Questionnaire (PAR-Q), Mind Heart Body’s comprehensive assessment process includes the following factors and more...

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When women eat a balanced diet of whole foods from fruits, veggies, good fats, and whole grains in the correct proportions, their bodies are generally receiving most of the nutrients, vitamins, minerals, proteins, and amino acids they need. However, nutritional deficiency can happen and so to supplement and make sure the body is getting all that it requires, Mind Heart Body suggests a number of daily supplements women should take, especially when starting a workout or weight loss program.

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