The Healthy Eaters Club

The Healthy Eaters Club Alternative methods to eat and stay healthy!

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Roast Turkey Breast with Chipotle Chili SaucePrep and Cook Time: 20 minutes Ingredients:Sliced Turkey BreastSauce:1 medi...

Roast Turkey Breast with Chipotle Chili Sauce

Prep and Cook Time: 20 minutes


Sliced Turkey Breast
1 medium onion, finely minced
4 medium cloves garlic, finely minced
1-2 canned chipotle chilies, minced fine
3 TBS Dijon mustard
3 TBS tomato paste
3 TBS blackstrap molasses
1 TBS + 11/2 cup chicken broth
1 TBS chopped fresh oregano (or 1 tsp dried oregano)
salt to taste


Mince onion and garlic and let sit for 5 minutes to bring out their hidden health benefits.
Heat 1 TBS broth in a stainless steel skillet over medium heat. Healthy Sauté onion in broth for 5 minutes stirring frequently.
Add garlic and continue to sauté for another minute.
Add rest of ingredients and simmer for about 15 minutes, letting sauce thicken slightly.
Slice turkey and serve with sauce. (For a smoother consistency sauce you can strain before serving.


protein 76.3%
selenium 66.8%
vitamin B3 59.4%
phosphorus 42.6%
vitamin B6 41.1%
vitamin B1 220.8%
iron 20.3%
zinc 20.2%

Fresh Herbed Chicken BreastsIngredients:4 boneless chicken breasts with skin on2 medium cloves garlic, pressed1 TBS fres...

Fresh Herbed Chicken Breasts

4 boneless chicken breasts with skin on
2 medium cloves garlic, pressed
1 TBS fresh squeezed lemon juice
2 tsp chopped fresh sage
2 tsp chopped fresh thyme
1 tsp chopped fresh rosemary
1/4 cup chicken broth
salt and cracked black pepper


Preheat broiler on high. Place ovenproof metal pan under broiler to get hot. Do not use glass or Pyrex for this.
Season chicken with a little salt and pepper. When pan is very hot (which takes about 5 minutes), put chicken in pan and return it to broiler. Turn heat to low. Don't put it too close to the heating element. It is best to put in middle of the oven, about 7 inches from the heat source. (Quick Broil) for about 15 minutes, or until done, depending on thickness of chicken.
While chicken is cooking chop herbs.
In a small skillet, add chopped herbs, lemon juice, broth, pressed garlic, salt, and pepper. Heat on medium heat for about 30 seconds.
When chicken is done remove skin, slice, and place on platter. Drizzle herb sauce over chicken.


vitamin B 373.1%
protein 53.8%
selenium 43.4%
vitamin B6 32.3%
phosphorus 28.6%
pantothenic acid 17%

Spicy Cabbage SoupPrep and Cook Time: 45 minutes Ingredients:1 medium onion, quartered and sliced thin3 medium cloves ga...

Spicy Cabbage Soup

Prep and Cook Time: 45 minutes

1 medium onion, quartered and sliced thin
3 medium cloves garlic, chopped
1-2 tsp minced fresh chili pepper (serrano, or jalapeno)
2 tsp ground coriander
1 TBS dry mustard
5 cups + 1 TBS chicken or vegetable broth
2 TBS fresh lemon juice
2 medium-sized red potatoes cut in 1/2-inch cubes (about two cups)
1 15 oz can diced tomatoes
3 cups thinly sliced Savoy or green cabbage
salt and black pepper to taste


Heat 1 TBS broth in a medium soup pot. Healthy Sauté sliced onion over medium heat for about 5 minutes. Stir in garlic and minced chili pepper. Continue to saute for another minute.
Stir in dried coriander and mustard. Add broth and the rest of ingredients except the cabbage, salt, and pepper. Simmer for about 20 minutes, uncovered, or until potatoes are tender.
Add cabbage, and cook for another 5 minutes. Season with salt and pepper to taste.


vitamin C 60.5%
copper 24.4%
fiber 20%
vitamin B 619.4%
manganese 15%
potassium 12.8%
chromium 12.1%
iron 12.1%

Greek SaladPrep and Cook Time: 10 minutes Ingredients:4 cups salad greens2 TBS chopped mint3 TBS crumbled feta cheese2 T...

Greek Salad

Prep and Cook Time: 10 minutes

4 cups salad greens
2 TBS chopped mint
3 TBS crumbled feta cheese
2 TBS chopped olives
1/2 cup garbanzo beans
1 TBS extra virgin olive oil
1 TBS red wine vinegar
sea salt and pepper to taste


Combine first five ingredients.
Toss with olive oil and vinegar, and add salt and pepper to taste.

vitamin A73%
folate 66.7%
manganese 65.5%
vitamin C 48.8%
fiber 43.2%
vitamin B2 A 40%
phosphorus 38.7%
calcium3 4.9%
iron 30.5%
magnesium 30.4%
zinc 30.1%
protein 29.7%
potassium 28.1%
copper 25.5%

Granola with Fresh FruitPrep and Cook Time: 10 minutes Ingredients:3 cups prepared granola1 cup fresh blueberries1 cup f...

Granola with Fresh Fruit

Prep and Cook Time: 10 minutes

3 cups prepared granola
1 cup fresh blueberries
1 cup fresh raspberries
2 sliced bananas
2 TBS sliced almonds
2 cups low-fat milk or dairy-free milk alternative


Divide granola into 4 bowls. Top with fruit and milk.
Serves 4
Nutritional Profile

(320.76 grams)Calories: 481
vitamin B1270.8%
vitamin A57%
vitamin B655.2%
vitamin B246.9%
vitamin B140.8%
vitamin B340.6%
copper 40%
fiber 37.2%
folate 34.1%
iron 30.7%
phosphorus 29.3%
manganese 25%


Low fat paneer wrapIngredients:Whole wheat flour-30 gmsFor chutney: Pudina, Coriander, Jeera, Ginger, salt.Filling: Onion, Capsicum, spring onion, Paneer: 1/4 cup, olive oilMethod of cooking:Prepare a roti from wheat flour.Mix and grind pudina, coriander, jeera, ginger and salt to make chutney.Take oil in a pan. Heat it. Add onion, capsicum. Then add paneer and spring onion. Add salt and little black pepper and cook till done. Now take roti, apply pudina chutney to it. Put this mixture and make a roll.

Kale & Gruyere PaniniServing Size: 1 paniniActive Time: 45 minutesTotal Time: 45 minutesEquipment: Panini maker (or see ...

Kale & Gruyere Panini

Serving Size: 1 panini

Active Time: 45 minutes

Total Time: 45 minutes

Equipment: Panini maker (or see Tip)

Healthy weight | Diabetes appropriate | Low calorie | Low cholesterol | High fiber | High calcium | High potassium

1 tablespoon extra-virgin olive oil
1 small onion, finely chopped
3 tablespoons balsamic vinegar
1 clove garlic, minced
8 cups chopped kale
1/4 cup water
1/4 teaspoon salt
8 slices country bread (1/4 inch thick), preferably whole-wheat
Olive oil cooking spray
1 cup shredded Gruyère or fontina cheese
1 medium tomato, cut into 8 thin slices

Heat oil in a large skillet over medium heat. Add onion and cook, stirring frequently, until golden brown, 5 to 7 minutes. Add vinegar and cook until almost evaporated, about 1 minute. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add kale, water and salt (the pan will be full). Stir, cover and cook, stirring occasionally, until the kale is wilted and the water has evaporated, about 5 minutes. Remove from heat.
To prepare panini: Preheat panini maker to high. Coat one side of each slice of bread with cooking spray. With the sprayed side down, spread the kale mixture on 4 slices of bread (about 1/2 cup per sandwich). Top each with 1/4 cup cheese and 2 slices tomato. Top with the remaining bread, sprayed-side up. Press in the panini maker until crispy, 3 to 5 minutes.
Make Ahead Tip: Prepare filling up to 2 days ahead; refrigerate until ready to use.
To make panini on the stovetop, heat 1 teaspoon oil in a large nonstick skillet over medium heat. Place 2 sandwiches in the pan. Place a medium skillet on top and add four 15-ounce cans to weight it down. Cook the sandwiches, turning once, until golden brown, 2 to 3 minutes per side. Repeat with the remaining sandwiches.

Per serving: 407 calories; 17 g fat (6 g sat, 6 g mono); 30 mg cholesterol; 45 g carbohydrates; 4 g added sugars; 8 g total sugars; 23 g protein; 8 g fiber; 537 mg sodium; 942 mg potassium.

Nutrition Bonus: Vitamin A & C (278% daily value), Calcium (55% dv), Magnesium (32% dv), Potassium (27% dv), Folate (25% dv), Iron (21% dv), Zinc (20% dv)

Carbohydrate Servings: 3

Exchanges: 2 starch, 3 vegetable, 1 high fat meat, 1 fat

Greek Yogurt with Oranges and MintAdd oranges, honey, and mint to plain yogurt and you have yourself a healthy and delic...

Greek Yogurt with Oranges and Mint
Add oranges, honey, and mint to plain yogurt and you have yourself a healthy and delicious treat for under 200 calories.

Nutrition facts per serving:

171 calories
11g protein
34g carbohydrate
5g fiber
0g fat


Bulgur Salad with Lemon VinaigretteThis is the Cooking Light version of Tabbouleh, an Arabic dish. (Tabbouleh usually includes mint, so add it if preferred.) NOTE: Cooking Light adds 1/2 cup chopped radishes, which I have left out. I also cut the salt down from 3/4 tsp to 1/4 tsp and the pepper down from 1/2 tsp to 1/4 tsp. Recipe Ingredients for Bulgur Salad w/Lemon Vinaigrette1 1/4 cups bulgur wheat1 1/4 cups water, boiling1 cup seedless cucumber, diced1 cup tomato, diced and seeded1/2 cup parsley, chopped1/4 cup green onions, chopped1/2 tsp lemon rind1/4 cup lemon juice, fresh1 1/2 tbs olive oil, extra virgin1/4 tsp salt1/4 tsp black pepper, freshly groundRecipe Directions for Bulgur Salad w/Lemon VinaigretteCombine bulgur and 1 1/4 cups boiling water in large bowl. Cover and let stand 30 minutes or until bulgar is tender. Drain; return bulgur to bowl. Add cucumber, tomato, parsley and onions.Combine rind and remaining ingredients in small bowl, stirring with whisk. Drizzle over bulgar mixture; toss well. Cover and chill at least 1 hour. (Makes five 1-cup servings or 10 1/2-cup servings.)Nutrition FactsServing Size 179.9gAmount Per ServingCalories 190Calories from Fat 43Total Fat 4.8gSaturated Fat 0.6g 3%Trans Fat 0.0gCholesterol 0mg 0%Sodium 125mg 5%Potassium 332mg 9%Total Carbohydrates 35.0g 12%Dietary Fiber 6.1g 24%Sugars 1.6gProtein 5.0gVitamin A 17% • Vitamin C 32%Calcium 3% • Iron 11%* Based on a 2000 calorie diet

Bulgur Wheat Salad Ingredients1 cup bulgur1 cup boiling water2 tablespoons lemon juice2 tablespoons olive oil1 garlic cl...
Bulgur Wheat Salad

Bulgur Wheat Salad

1 cup bulgur
1 cup boiling water
2 tablespoons lemon juice
2 tablespoons olive oil
1 garlic clove, minced
1/2 teaspoon salt
1/2 cup minced fresh parsley
2 medium tomatoes, chopped
4 green onions, chopped

Place bulgur in a large bowl; stir in water. Cover and let stand for 30 minutes or until liquid is absorbed.
In a small bowl, whisk the lemon juice, oil, garlic and salt. Stir into bulgur. Add parsley.
Cover and refrigerate for at least 1 hour. Just before serving, stir in the tomatoes and onions. Yield: 6 servings.
Nutritional Facts
2/3 cup equals 137 calories, 5 g fat (1 g saturated fat), 0 cholesterol, 210 mg sodium, 22 g carbohydrate, 5 g fiber, 4 g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.

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Fresh seasonings jazz up bulgur in this bright and simple side. Combined with ripe tomatoes and green onions, this scrumptious dish from Millie McDonough of Homeland, California is a winner.

Paillard of chicken with lemon & herbsPrep:15 minsCook:5 minsplus 2 hrs marinatingPounding meat until thin and flat is a...

Paillard of chicken with lemon & herbs

Prep:15 mins
Cook:5 mins
plus 2 hrs marinating

Pounding meat until thin and flat is a great technique for barbecued chicken breast, as it ensures it won’t dry out. Try this version with lemon and herbs.

kcalories: 240
protein: 32g
carbs: 1g
fat: 12g
saturates: 3g
fibre: 0g
sugar: 1g
salt: 0.3g

6 skinless chicken breasts
2 tbsp olive oil
1⁄2 tbsp balsamic vinegar
140g bag rocket
25g Parmesan
lemon wedges
For the marinade
2 garlic cloves
3 rosemary sprigs, leaves finely chopped
6 sage leaves, finely shredded
zest 1 lemon and juice of ½
3 tbsp olive oil

Place each chicken breast between 2 sheets of cling film or baking parchment. Use a meat mallet or rolling pin to bash each piece of chicken – flatten out to an even layer about 0.5cm thick. Transfer to a dish.
To make the marinade, crush the garlic with a good pinch of salt using a pestle and mortar. Add the rosemary and sage, and give everything a good pounding. Stir through the lemon zest and juice, olive oil and some ground black pepper. Pour the marinade over the chicken, ensuring that it’s well coated. Cover and chill for at least 2 hrs.
Heat the barbecue. Once the flames have died down, spread the coals out to an even layer. Cook the chicken for 1-2 mins each side. Transfer to a board and leave to rest for a few mins.
Meanwhile, pour the oil and balsamic vinegar into a large bowl. Add the rocket and some seasoning. Toss together, then shave over the Parmesan. Serve the salad with the chicken, with lemon wedges to squeeze over.

Loaded Spinach SaladMakes: 2 servings, about 4 cups eachActive Time:30 minutesTotal Time:40 minutesIngredientsCreamy Blu...

Loaded Spinach Salad

Makes: 2 servings, about 4 cups each

Active Time:30 minutes

Total Time:40 minutes


Creamy Blue Cheese Dressing

1/3 cup low-fat mayonnaise1/3 cup buttermilk or nonfat milk1/3 cup nonfat plain yogurt2 tablespoons tarragon vinegar or white vinegar1 tablespoon Dijon mustard1/2 teaspoon salt1/2 teaspoon freshly ground pepper1/4 cup crumbled blue cheese


8 large eggs6 cups baby spinach4 tablespoons Creamy Blue Cheese Dressing, divided1 8-ounce can beets, rinsed and sliced1 cup shredded carrots2 tablespoons chopped pecans, toasted (see Tip)


To prepare dressing: Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a moderate bowl until smooth. Add cheese and stir, mashing with a spoon before the cheese is incorporated.To prepare salad: Place eggs in one layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the best simmer for 10 minutes. Pour off the heated water and run cold water within the eggs until they're completely cooled. Peel the eggs; discard 6 of the yolks. Chop the residual yolks and whites.Toss spinach and 2 tablespoons of the dressing in a large bowl. Divide between 2 plates. Top with the chopped eggs, beets, carrots and pecans. Drizzle with 2 more tablespoons dressing. (Refrigerate the extra dressing for 1 week.)

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The Healthy Eaters Club's cover photo

The Healthy Eaters Club

The Healthy Eaters Club


883 Mount Ave
Manassas, VA


(206) 309-8593


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