What if we told you there’s a sauce that is not only delicious, but also acts as the perfect nutritious binder for whole-wheat panko-crusted chicken? Made primarily from basil, olive oil, garlic and parmesan cheese, pesto can be included in a well-balanced diet as a source of healthy fats, antioxidants and vitamins C and B6. Although many sauces have reputations for being high in bad fats and calories, this pesto chicken recipe is rich with health benefits and flavor. Here’s how to say goodbye to plain, flavorless chicken breast while staying on target with your healthy diet:
- Serves 4 (serving size: 1 chicken breast and about 1/2 cup tomato mixture)
- 2 1/2 tablespoons olive oil, divided
- 4 (6-oz.) skinless, boneless chicken breasts, pounded to 1-in. thickness
- 1/2 teaspoon kosher salt, divided
- 1/2 teaspoon black pepper, divided
- 1/4 cup whole-wheat panko (Japanese breadcrumbs)
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon unsalted butter, melted
- 6 tablespoons spinach pesto (from Spinach Pesto Pasta with Shrimp)
- 3 cups multicolored cherry tomatoes
- 1 garlic clove, thinly sliced
- 1 teaspoon red wine vinegar
- Preheat broiler to high.
- Heat 1 tablespoon oil in a large ovenproof skillet over medium-high. Sprinkle chickenwith 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook 5 minutes on each side. Remove pan from heat.
- Combine panko, cheese and butter in a bowl. Spread pesto evenly over chicken in pan; top with panko mixture, pressing to adhere. Place pan in oven; broil 2 minutes or until browned.
- Heat remaining 1 1/2 tablespoons oil in a skillet over medium-high. Add tomatoes; cook 6 minutes or until softened. Add garlic; cook 30 seconds, stirring constantly. Stir in remaining 1/4 teaspoon salt, 1/4 teaspoon pepper and vinegar. Serve with chicken.
Presto! You’ve just made a light, heart-healthy dish perfect for the summer months ahead. View the full recipe here for additional details, and happy cooking!
If you’re a fan of burgers, you probably know they contain large amounts of fats and calories, making it hard to fit them into a healthy diet. Veggie burgers are an easy and delicious alternative, as they have about three times less total fat than beef burgers. The best part of this recipe? You can grill this veggie burger, so you’ll get that same char-grilled taste that makes a hamburger so irresistible!
- 1 cup cooked brown rice
- 1 cup raw walnuts (or substitute breadcrumbs)
- 1/2 tablespoon grape seed or avocado oil, plus more for cooking
- 1/2 white onion, finely diced
- 1 tablespoon each: chili powder, cumin powder and smoked paprika
- 1/2 teaspoon each: sea salt and black pepper, plus more for coating burgers
- 1 tablespoon coconut sugar (or substitute organic brown sugar or muscovado sugar)
- 1 1/2 cups cooked black beans, well rinsed, drained and patted dry
- 1/3 cup panko breadcrumbs (if gluten-free, use gluten-free breadcrumbs)
- 3-4 tablespoons vegan barbeque sauce
- If your brown rice isn’t cooked yet, start by following this method for the best results. Otherwise, move onto the next step.
- Heat skillet over medium heat. Once hot, add raw walnuts and toast for 5-7 minutes, stirring frequently until fragrant and golden brown. Let cool and move onto the next step.
- In the meantime, heat the same skillet over medium heat. Once hot, add 1/2 tablespoon oil and onion. Season with a bit of salt and pepper and sauté for 3-4 minutes, or until onion is fragrant, soft and translucent. Remove from heat and set aside.
- Once walnuts are cooled, add to blender or food processor with chili powder, cumin, smoked paprika, salt, pepper and coconut sugar. Blend until a fine meal is achieved. Set aside.
- To a large mixing bowl, add drained, dried black beans and mash well using a fork, leaving only a few whole beans.
- Next, add cooked rice, spice-walnut mixture, sautéed onion, panko breadcrumbs and barbeque sauce. Mix thoroughly with a wooden spoon for 1-2 minutes or until a moldable dough forms. If dry, add an extra 1-2 tablespoons of barbeque sauce. If too wet, add more panko breadcrumbs. Taste and adjust seasonings as needed.
- For larger burgers, divide into 5 patties (1/2 cup in size), or form 10 smaller burgers (1/4 cup in size). To help form the patties, line the 1/2 or 1/4 measuring cup with plastic wrap and pack with burger mixture. Press down to pack firmly, then lift out by the edges of the plastic wrap and slightly flatten with hands to form a 3/4-inch thick patty. Set on a baking sheet or plate for grilling.
- If grilling, heat the grill at this time and brush the grill surface with oil to ease cooking. Otherwise, heat the same skillet you used earlier to medium heat.
- Once skillet is hot, add just enough oil to lightly coat the bottom of your skillet, then add your burgers. Add only as many patties as will comfortably fit in the pan. Otherwise, add burgers to the grill and close lid.
- Cook for 3-4 minutes or until well browned on the underside, then flip gently. Although the veggie patties are not as firm as meat patties, they will definitely hold their shape. Reduce heat if patties are cooking or browning too quickly. Cook for 3-4 minutes on other side.
- Remove patties from heat to let cool slightly. Prepare any other toppings or side dishes at this time.
- Serve patties as is, or place them on toasted buns with desired toppings. Leftovers keep in the refrigerator for 2-3 days.
Grilling season is just around the corner, and this recipe will help you enjoy it with a healthier alternative to traditional beef burgers. For additional suggestions and nutrition information, see the full recipe from Minimalist Baker.
After the holiday festivities, many are looking for a healthy reset after the cookies, pies and other sweet treats. Drinking a smoothie packed with fruits and veggies is one of the best ways to ensure your body is getting all essential vitamins. The great thing about smoothie recipes is their versatility, allowing you to mix and match ingredients to fit what you have on hand or your personal preferences. Just be sure to avoid dairy and citrus fruits, since those can exacerbate incontinence symptoms.
Here’s our suggestion for a delicious green smoothie to start the year off right:
- 2 cups spinach
- 2 cups water
- 1 cup mango
- 1 cup pineapple
- 2 bananas
- Place the spinach in a blender.
- Add water.
- Blend together until smooth.
- Add mango, pineapple and banana.
- Blend until smooth.
- Pour into a cup of your choice.
That’s it! You can see the full recipe here, or check out other yummy combinations for smoothies to enjoy all year long here!
It can be extremely difficult to avoid dairy and sugar during the holidays, especially when someone else is cooking. Here is a delicious, healthy version of classic pumpkin pie that the whole family is sure to enjoy!
- 2 cups pumpkin puree
- 1 cup almond milk
- 2 eggs
- 1/2 cup raw honey
- 1/2 teaspoon salt
- 1 teaspoon cinnamon
- 1/2 teaspoon ginger
- 1/2 teaspoon nutmeg
- 1/4 teaspoon ground cloves
- 2 cups raw pecans
- 5 tablespoons coconut sugar
- 1 teaspoon cinnamon
- 1/2 teaspoon salt
- 5 tablespoons coconut oil
Heat the oven to 425 F.
- Pulse pecans, coconut sugar, cinnamon and salt in a food processor or blender.
- Then, add coconut oil and pulse until mixture is finely ground and holds together like damp sand.
- Press the pecan mixture into 9-inch pie plate.
- Bake for 8 minutes until lightly colored and fragrant. Set aside until ready to fill.
- Puree almond milk and pumpkin in a blender. Add eggs and blend.
- Add remaining ingredients and blend. Pour mixture into crust and bake.
- Bake at 425 F for 10 minutes.
- Turn down the oven to 350 F and bake for an additional 30-40 minutes. (Depending on your own. Pie is done when inserted toothpick comes out clean.
The holidays are the perfect time of year to showcase your baking and hosting skills, and this recipe makes that easy and delicious for everyone! See the full recipe from HowDoesShe at https://howdoesshe.com/healthy-pumpkin-pie-gluten-free-dairy-free-sugar-free/.
Looking for a simple healthy weeknight meal that still packs in the flavor? No need to slave over the stove for hours to create a delicious dish. This bowl is also perfect for lunches on the go or a picnic with your family. Particularly for those with incontinence, there are many identified ingredients that can make symptoms worse and this recipe avoids those known irritants and delivers delicious, fall flavor!
- 4 whole carrots, peeled and quartered (large pieces halved)
- 1 1/2 cups quartered baby yellow potatoes
- 2 cups halved Brussels sprouts
- 2 Tbsp. maple syrup, divided
- 2 Tbsp. olive oil, divided
- Healthy pinch each sea salt + black pepper
- 1 Tbsp. chopped fresh rosemary (or dried)
- 1 cup white quinoa, well rinsed + drained
- 1 3/4 cups water
- Pinch sea salt
- 1/2 cup tahini
- 1 lemon, juiced (~3 Tbsp.)
- 2-3 Tbsp. maple syrup
- Preheat oven to 400 degrees F.
- Line a baking sheet with parchment paper.
- Place the carrots and potatoes on the sheet.
- Drizzle with 1 Tbsp. maple syrup, 1 Tbsp. olive oil, salt, pepper, and rosemary. Toss to combine.
- Bake for 12 minutes.
- While the vegetables are baking, heat a saucepan over medium-high heat.
- Once hot, add rinsed quinoa and lightly sautée before adding water to evaporate leftover moisture and bring out a nutty flavor.
- Cook for 2-3 minutes, stirring frequently. Then add water and a pinch of salt.
- Bring to a low boil over medium-high heat.
- Then reduce heat to a simmer and cover. Cook for 18-22 minutes or until liquid is absorbed and quinoa is fluffy.
- Open lid and fluff the quinoa with a fork. Tilt the lid, remove from the heat, and set aside.
- When the veggies are at the 12-minute mark, remove pan from the oven and add the Brussels sprouts.
- Top with remaining 1 Tbsp. oil, 1 Tbsp. maple syrup, and another pinch each of salt and pepper. Loosely toss to combine.
- Return pan to oven and roast for an additional 10-12 minutes or until Brussels sprouts are golden brown and the carrots and potatoes are fork tender. (This ensures that the potatoes and carrots are cooked through and the sprouts don’t get too soft.)
- Lastly, prepare dressing by adding tahini, lemon juice, and maple syrup to a small mixing bowl and whisking to combine. Add 2 Tbsp. of warm water at a time and whisk until thick but pourable. Taste and adjust flavor as needed.
- To serve, divide quinoa and vegetables between serving bowls and top with a generous drizzle of tahini sauce. Top with garnish of choice, such as pomegranate arils or fresh herbs.
Enjoy this healthy and satisfying bowl any day of the week! Prepare as your main dish or bring to a dinner party as a side. This comforting mix of veggies and quinoa is perfect for the chilly fall air. Recipe adapted from Minimalist Baker.
Looking for a lunch or dinner option you can whip up quickly after a day of summer activities with the family? These wraps are a perfect choice for all to enjoy, and the best part is they contain no irritants for those with incontinence!
- 4 whole wheat wraps
- 4 tablespoons honey mustard, store bought or a mixture of equal parts honey and Dijon mustard
- 1 pound roasted turkey, thinly sliced
- 1 Granny Smith apple, halved, cored and thinly sliced
- 1 bunch watercress, tough stems removed
- Spread one tablespoon of the honey mustard on one side of each wrap
- Place about one-fourth of the turkey slices in the center of each wrap.
- Arrange the apple slices and then the watercress on top of the turkey, dividing them evenly.
- Gently fold the sides of the wrap and press over the filling, tucking the edges snugly like a burrito.
- Cut each sandwich in half diagonally and serve
This recipe is easy to make and won’t heat up the kitchen during these hot summer months! Take some along on a picnic or enjoy poolside! You can see the full recipe here.
Spring and summer are full of fun activities and trips, and these bars are a perfect option to make ahead of time and take with you! They take just 20 minutes and can be a fun way to spend time with your spouse, kids or grandkids while also making a yummy treat.
- 1/2 cup toasted chopped nuts (one kind or a combination of almonds, walnuts, or pecans)
- 3/4 cup dried fruit (one kind or a combination of raisins, currants, dried cranberries, or chopped dates, plums, apricots, or peaches)
- 3/4 cup old-fashioned oats
- 3/4 cup crisp rice cereal
- 2 tablespoons unsweetened coconut
- 1/2 cup almond or peanut butter
- 1/4 cup honey, real maple syrup, or agave syrup
- 1/2 teaspoon vanilla extract
- Line the pan with waxed or parchment paper or aluminum foil and leave enough hanging over the edges so you can cover the bars later. (You will need a little more than twice as much as the bottom of the pan.)
- Put the nuts, dried fruit, oats, rice cereal and coconut in the large bowl and mix well.
- Put the almond butter and honey in the small bowl and microwave until the almond butter is softened, about 30 seconds. Stir until smooth.
- Add the vanilla extract and stir again until smooth.
- Pour the almond mixture into the large bowl and mix until well combined.
- Put the mixture into the prepared pan and pat down as hard as you can. You want to make the bars dense.
- Using the overhanging waxed paper, cover the bars completely.
- Cover the pan with plastic wrap and refrigerate at least 4 hours.
- Using the knife, cut into 16 bars.
Recipe adapted from Grandparents.com. You can see the full recipe here.
If weeknight dinners sneak up on you, here is a quick yet satisfying meal to add into your weekly dinner rotation. Ready in just 20 minutes, this dish is healthy, filing and free of irritants for those living with urinary incontinence.
- 14 ounces fresh skinless salmon fillets
- 2 cups mash potatoes
- ½ cup seasons dry bread crumbs
- 3 tablespoons fresh dill
- Nonstick cooking spray
- 1 5-ounces package mixed spring greens
- ½ of your favorite salad dressing
- Rinse and dry salmon.
- Place in 2-quart square microwave-safe baking dish
- Microcook on high (100% power) for 2 ½ to 3 ½ minutes or until salmon flakes easily with a fork.
- Break in pieces.
- In bowl, combine salmon, potatoes, bread crumbs and dill.
- Form salmon mixture in eight 3 ½ inch cakes
- Light coat a large nonstick skillet with cooking spray
- Cook cakes over medium-high heat for 3-4 minutes on each side, until heated through and browned.
- Place salad greens on plates.
- Top with salmon-potato cakes.
- Serve with salad dressing.
Give this recipe a try tonight for a quick dinner option sure to please! The recipe was adapted from Midwest Living.
Winter temperatures are the perfect time to prepare cozy comfort foods. These mini veggie pot pies are filling without being too much food. You can easily add in your favorite meat for a heartier taste, too.
Best of all, these mini veggie pot pies are free of incontinence irritants, so you can still taste an awesome flavor without the negative side effects. We hope you enjoy!
- 2 Tbsp. olive oil
- 1 large white or yellow onion (150 g), finely diced
- Salt + Pepper to taste
- 1 pound carrots, peeled and finely chopped
- 1/4 cup all-purpose flour
- 3 cups (720 ml) vegetable broth
- 2 tsp. fresh thyme, chopped (or sub 1 tsp dried)
- 1 15-ounce can white beans, rinsed and drained
- 1 1/2 cups all-purpose flour
- 1/4 tsp. sea salt
- 10 Tbsp. cold butter
- 4-7 Tbsp. cold water
- Preheat oven to 400 degrees.
- Arrange 6 ramekins (small baking dishes) on a baking sheet. Set aside.
- Heat a large pot over medium heat.
- Once hot, add oil and onion. Sauté until soft and translucent, about 4-5 minutes.
- Season with a pinch each salt and pepper and stir.
- Add carrots and season with a pinch more salt and pepper. Cook for about 2-3 minutes.
- Add flour and stir well to thoroughly coat.
- Cook for 1 minute, then slowly add in the vegetable broth, whisking to prevent clumps.
- Add thyme and white beans and bring the mixture to a simmer. Then lower heat to low and simmer for a few minutes. Cover and remove from heat while preparing crust.
- To prepare pie crust, add flour and salt to a mixing bowl and whisk to combine.
- Next add butter and use a pastry cutter (or fork) to cut the two together, until it resembles wet sand – about 30-45 seconds.
- Add ice cold water 1 Tbsp. at a time and use a wooden spoon to gently mix. Add only as much water as needed to help it come together and form a dough – about 4-6 Tbsp.
- Use your hands to gently knead/form the dough in the bowl and gather any loose scraps. Then transfer directly to a well-floured surface and form into a disc with your hands.
- Lightly flour the top of the dough, as well as a rolling pin, and gently roll out until about 1/8-inch thick. Add more flour as needed to prevent sticking.
- Use a pizza cutter or knife to cut into 6 large squares slightly larger than the size of your ramekins.
- At this time, scoop the white bean filling into the ramekins until almost entirely full (reserve any leftovers to enjoy as soup or future pot pies).
- Use a lightly floured spatula to scoop each pie crust square onto a ramekin. Repeat until all ramekins are covered. Use a knife or toothpick to create small holes in the top of the pie crust to allow steam to escape.
- Bake pot pies for 35-40 minutes, or until the filling is bubbly and the pie crust is golden brown. Let cool 10 minutes before serving.
- Store leftovers covered in the refrigerator for 3-4 days. Reheat in a 350 degree F oven until completely warmed through.
This recipe was adapted from Minimalist Baker. You can view the full recipe here.
It’s hard to believe the holiday season is almost here! We are starting to dream of turkey, gravy and warm pumpkin pie. Today, we’re sharing a simple recipe for an incontinence-friendly Thanksgiving stuffing adapted from Betty Crocker.
- ¾ cup butter or margarine
- 2 large celery stalks, chopped
- 1 medium onion, chopped
- 9 cups soft bread cubes
- ½ teaspoon dried thyme leaves
- 1 teaspoon salt
- ½ teaspoon ground sage
- ¼ teaspoon pepper
- Melt butter in a 4-quart Dutch oven over medium-high heat.
- Cook celery and onion in butter for 6-8 minutes, stirring occasionally, until tender.
- Remove Dutch oven from the heat.
- Gently toss celery mixture and remaining ingredients, using spoon, until bread cubes are evenly coated.
- Grease 3-quart casserole or baking dish, 13x9x2 inches.
- Place stuffing in casserole dish and cover.
- Bake for 325 degrees for 30 minutes.
- Uncover and bake an additional 15 minutes.
What Thanksgiving side dishes are you planning to serve? We’d love to hear!