Healthy Recipes

Salads

Warm Lentil-Watercress Salad with Feta Cheese

Serves: 4 servings (serving size: 1 cup)  Recipe: Warm Lentil-Watercress Salad with Feta Cheese Ingredients 4 ¼ cup water, divided 1 cup + 3 Tbsp. dried lentils 1 Tbsp. + 1 tsp. olive oil 1 Tbsp. red wine vinegar ½ tsp. dried oregano ¼ tsp. salt ¼ tsp. black pepper 2...

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Quinoa and Black Bean Salad

Serves: X servings Recipe: Quinoa and Black Bean Salad Ingredients 1 cup quinoa, uncooked – cook according to package (1 cup quinoa, 2 cups water, bring to boil, cover and simmer for 15 minutes. Let stand for 15 minutes) 1 can no salt added black beans, rinsed ¼ red...

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Egg White Salad

Serves: 2-4 Recipe: Egg White Salad Ingredients 6 large, hard-boiled egg whites ¼ cup each finely chopped celery, bell pepper, red onion 3 Tbsp. low-fat mayo 1 tsp. creamy Dijon mustard 1 tsp. lemon 1 tsp. lime juice salt, pepper to taste Directions Roughly chop the...

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Soups

White Bean Rosemary Soup

Serves: 4 servings  Recipe: White Bean Rosemary Soup https://www.caring4cancer.com/go/cancer/nutrition/wellness-nutrition?ContentId=314516 Ingredients Two 12- to 15-ounce cans of white beans, rinsed and drained 2 tablespoons olive oil 1 medium-large yellow onion,...

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Gingered Carrot Soup

Recipe: Gingered Carrot Soup The Original Moosewood Cookbook by Mollie Katzen Ingredients 2 lbs. carrots 4 cups water 1 Tbsp. olive oil 1 1/2 cups onion, chopped 2 medium cloves garlic, minced 1-2 Tbsp. freshly grated ginger (I use 1 Tbsp.) 1 1/2 tsp. salt 1/4 tsp....

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Curried Red Lentil Soup

Serves: 6 Recipe: Curried Red Lentil Soup Ingredients 1 tablespoon vegetable oil 1 large onion, chopped 3 cloves garlic, minced 2 tablespoons minced peeled gingerroot 1 jalapeno pepper, seeded and minced 1 ½ tablespoons curry powder 1 ½ teaspoons cinnamon 1 teaspoon...

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Curried Lentil Soup

Serves: 4; yields about 1 court Recipe: Curried Lentil Soup by Allison Ehri Kreitler From Fine Cooking 83, pp. 82 Ingredients 1 large clove garlic 1 piece (1/3 inch long) peeled fresh ginger 1/2 small bulb fennel, cored and cut into large chunks, or 1 small rib...

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Butternut Squash Soup

Serves: 2-4 Recipe: Butternut Squash Soup Ingredients 2 butternut squash about 4 lbs 2 tablespoons olive oil 1 large yellow onion chopped 6 cups low sodium chicken broth 1/4 cup orange juice Large pinch nutmeg Salt and ground pepper to taste Whole leaves italian...

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Black Bean Soup

Serves: 6 Recipe: Black Bean Soup (Eating Well, Jan/Feb 1993, p.84) Ingredients 1 small onion, finely chopped 1 stalk celery, finely chopped 1 carrot, finely chopped 2 cloves garlic, finely minced 1 teaspoon ground cumin 3 16-oz cans no salt added black beans 3 cups...

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Mains

Vegetable Stir Fry

Serves: 4 servings Recipe: Vegetable Stir Fry Ingredients 1 teaspoon cornstarch 2 tablespoon water 1 tablespoon soy sauce 2 tablespoons olive oil 3 tablespoons canola or vegetable oil 1 carrot, sliced 1 red bell pepper, chopped 1 zucchini, sliced 2/3 cup fresh corn...

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Roasted Ratatouille

Serves: 4 servings  Recipe: Roasted Ratatouille Ingredients 2 small onions (about 5 oz. each), cut into 1/4-inch-thick half-moons 2 red bell peppers (6 to 7 oz. each), peeled (as much as possible with a vegetable peeler; serrated works best), cored, and cut into...

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Fish Baked in a Bag

Serves: 4 Recipe: Fish Baked in a Bag with Marinated Cherry Tomatoes, Black Olives and Basil The Naked Chef, Jamie Oliver   Ingredients 4 fish fillets (each about 8oz in weight) salt and freshly ground black pepper ¼ cup olive oil ¾ cup dry white wine Marinade 1...

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Egg Mushroom Spinach Omelette/Scramble

Recipe: Egg Mushroom Spinach Omelette/Scramble Directions In a bowl, place a slice of provolone cheese, add 2 scrambled eggs (or whites if you prefer), add ½ sliced portabello mushroom and a handful of spinach. Cook in the microwave for approximately 2 minutes until...

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Easy Tostadas

Serves: 4-5 Recipe: Easy Tostadas Ingredients 2 T oil 1 yellow onion, diced 2 cloves garlic, minced or pressed 1 pint mushrooms, sliced 1 lb. ground beef or bison (grass-fed) 1 pint cherry tomatoes, halved 1/3 cup fresh parsley, chopped 1-2 tsp cumin (to taste – you...

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Grilled Lemon Pork Chops with Cauliflower Mash

Recipe: Grilled Lemon Pork Chops with Cauliflower Mash    Grilled Lemon Pork Chops Author: Jenny Collier Ingredients ¼ cup lemon juice 2 tablespoons vegetable oil 4 cloves garlic, minced 1 teaspoon salt ¼ teaspoon dried oregano ¼ teaspoon pepper 6 (4 oz) boneless pork...

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Clean Eating Pancakes

Serves: 2 to 4 Recipe: Clean Eating Pancakes    Ingredients 1 cup organic rolled oats 1 ripe banana 2 tablespoons Chia seeds 1/4 cup almond meal 1/2 cup egg whites 1 tablespoon natural peanut butter 1/2 teaspoon pure vanilla extract Cinnamon – added to your preference...

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Sides

Refritos (Refried Beans)

Serves: X servings Recipe: Refritos (Refried Beans) Ingredients 1-15 oz can no salt added pinto beans 5/6 cup onion, finely diced 1 large + 1 small clove garlic 1 tsp. cumin 1/4 tsp. kosher salt black pepper 1.5 Tbsp. olive oil Directions Rinse and drain beans. Saute...

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Garlic-Roasted Asparagus

Recipe: Garlic-Roasted Asparagus Recipe courtesy Emeril Lagasse, 2003 https://www.foodnetwork.com/recipes/emeril-lagasse/garlic-roasted-asparagus-recipe/index.html Ingredients 2 pounds asparagus, tough ends trimmed, rinsed and patted dry 3 tablespoons extra-virgin...

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Pinto beans & Corn Salsa

Serves: X servings Recipe: Pinto beans & Corn Salsa Directions Cook 1 lb pinto beans (rinsed and picked over) with 1-2 whole onions, chopped and whatever seasonings you prefer (garlic, green chilis, garlic/onion powder, paprika, smoked pork): Simmer for ~4 hours....

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Crunchy Chickpeas

Serves: 2-4 Recipe: Crunchy chickpeas Ingredients 1 can no salt added chick peas (garbanzo beans) Grated parmesan cheese to taste (optional) Cooking spray (preferably olive or canola oil) OR olive oil (1 tablespoon per can) Directions Preheat oven to 375 degrees F....

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Breads and Dessert

Double Dark Chocolate Brownies

Ingredients 10 Tbsp. canola oil (as a substitute for ¾ cup or 12 Tbsp. melted butter) 1 ½ cups sugar (may reduce per your own preference and taste) 1 ½ tsp. vanilla extract 3 eggs (use extra-large eggs for added moisture) ¾ cup all-purpose flour ½ cup Hershey’s...

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Nate’s Mom’s Blueberry Muffins

Serves: 12 Muffins Recipe: Nate’s Mom’s Blueberry Muffins Ingredients Mix all dry ingredients with a whisk in a large bowl: 1 cup all-purpose flour 1 cup whole wheat flour ½ cup sugar 1 Tbsp. baking powder 1 ½ tsp. cinnamon ½ tsp. salt In a separate bowl, beat wet...

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Banana Muffins/Bread

Serves: 12 muffins Recipe: Banana Muffins/Bread Ingredients 1 cup whole wheat flour (I use white whole wheat flour) 1 cup unbleached white flour 1/4 cup packed light brown sugar 1 tsp. baking soda 1 tsp. ground cinnamon 1/2 tsp. ground nutmeg 1/2 tsp. salt 1/4 cup...

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Carribean Queen Smoothie

Serves: 1 Recipe: Caribbean Queen Smoothie Ingredients 8 pieces of frozen tropical fruit (3/4 cup) 1/2 cup coconut milk 1 tablespoon chia seeds Directions Add the frozen fruit and the coconut milk to the blender and blend until smooth.  Then add the chia seeds, and...

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