Healthy Recipes

Breakfast

BakedOatmealBaked Oatmeal

Yields 6 servings (1 cup)

INGREDIENTS:

2 cups uncooked quick-cooking oats (if using steel cut oats, cook partially first)
½ cup brown sugar
¼ cup craisins- reduced sugar version
1 Tablespoon chopped walnuts (optional)
½ teaspoon cinnamon
1 teaspoon baking powder
1 ½ cups fat-free milk
½ cup unsweetened applesauce
1 teaspoon vanilla
2 Tablespoons non-hydrogenated margarine, melted
2 egg whites, beaten
Cooking Spray

DIRECTIONS:

Pre-heat oven to 375 degrees
Combine the first 5 ingredients in a medium bowl. Combine milk, applesauce, vanilla, margarine, and egg. Add milk mixture to oatmeal mixture; stir well. Pour into an 8-inch square baking dish coated with cooking spray. Bake at 375 degrees for 20 minutes. Serve warm. Top with fat-free milk or sugar free syrup.

NUTRITION PER SERVING:

Calories: 260
Fat: 7 grams
Carbohydrate: 48 grams
Protein: 10 grams
Fiber: 3.4 grams
Sodium: 171 mg

BlueberryOatmealMuffinsBlueberry Muffins with Oatmeal and Walnuts

Yields 12 muffins

INGREDIENTS:

¼ cup unsweetened applesauce
¼ cup softened non-hydrogenated margarine
½ cup plain low-fat yogurt
2 large egg whites
1 large egg
1 teaspoon vanilla extract
2 Tablespoons agave nectar or honey
½ cup whole wheat flour
½ cup all-purpose flour
1 cup old fashioned oats
2 Tablespoons baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
½ cup chopped walnuts
1 ½ cups fresh or frozen blueberries

DIRECTIONS:

Pre-heat oven to 400 degrees
Place muffin liners in muffin pan; set aside
Mix applesauce, margarine, yogurt, eggs, vanilla and agave nectar in a large bowl until smooth; set aside
In a separate bowl, mix whole wheat flour, all-purpose flour, oats, baking powder, baking soda, walnuts and cinnamon together.
Mix blueberries into dry ingredients until they are well coated
Gently fold dry ingredients into wet ingredients just until moistened
Divide batter among muffin cups and bake for 25 minutes. Cool on wire rack and enjoy.

NUTRITION PER SERVING:

Calories: 155
Fat: 8.3 grams
Carbohydrate: 20 grams
Protein: 5 grams
Fiber: 3 grams
Sodium: 330 mg

SpeltBreakfastPorridge

Spelt Breakfast Porridge

Yields 4 Servings

INGREDIENTS:

8.8 ounce package of spelt, kamut blend
1 tablespoon orange zest
½ cup vanilla almond milk
½ teaspoon cinnamon
2 tablespoons honey
¼ cup dried low sugar craisins

DIRECTIONS:

Cook grains in water as directed for 10 to 15 minutes until tender. Drain off any extra water. Combine orange zest, almond milk, cinnamon and honey. Add to cooked grains. Mix in dried craisins and serve.

NUTRITION PER SERVING:

Calories: 233
Fat: 5 grams
Carbohydrate: 42 grams
Protein: 6 grams
Fiber: 7 grams
Sodium: 9 mg

ArtichokeOmelet

Artichoke Omelet

Yields 1 omelet

INGREDIENTS:

Non-stick cooking spray
¼ cup sliced green onions, white portion only (Keep green portions and chop.)
3 cloves garlic, minced
1 cup thawed frozen or canned artichoke hearts, packed in water: Drained and patted dry
½ cup chopped red bell peppers
8 Greek kalamata olives, pitted
½ teaspoon dried oregano leaves
¾ teaspoon dried basil leaves
¼ teaspoon ground black pepper
3 tablespoons grated Parmesan cheese, divided
1 carton (16 oz.) egg substitute

DIRECTIONS:

Spray medium skillet with cooking spray. Heat over medium heat. Add garlic. Cook one minute, stirring occasionally. Add artichokes, bell pepper, green onion, olives, oregano, basil and black pepper. Cook eight minutes or until vegetables are crisp-tender, stirring occasionally. Remove vegetables from skillet and cover to keep warm. Cook egg substitute in same skillet until set in center. Spoon vegetable mixture over half of omelet. Sprinkle with 2 tablespoons of cheese. Slide onto serving plate and fold in half. Top omelet with remaining one tablespoon of cheese and chopped tops of green onions. Cut into two wedges to serve.

NUTRITION PER SERVING:

Calories: 242
Fat: 20 grams
Carbohydrate: 6 grams
Protein: 26 grams
Fiber: 3.3 grams
Sodium: 600 mg.

Egg White Crepes with Strawberry Ricotta filling

Egg White Crepes with Strawberry Ricotta Filling

Yields 4 servings, 2 crepes per serving

INGREDIENTS:

CREPES

½ cup whole-wheat flour
½ cup all-purpose flour
4 egg whites
1 cup skim milk
¼ teaspoon salt
2 tablespoons vegetable oil

FILLING

1 cup part-skim ricotta cheese
2 ½ tablespoons powdered sugar
1 teaspoon vanilla extract
¼ cup mashed fresh strawberries

Mix all filling ingredients together except strawberries. Set aside. Whisk together ingredients for crepes. Lightly coat a skillet with cooking spray and place over medium heat. Pour ¼ cup of the batter into the skillet. Tilt the pan in a circular motion to allow the batter to spread to the edges. Cook until bottom is lightly brown, about two minutes, then flip. Remove the crepe from pan, fill with ricotta cheese mixture and top with strawberries.

NUTRITION PER SERVING:

Calories: 234
Fat: 8 grams
Carbohydrate: 30 grams
Protein: 8 grams
Fiber: 2 grams
Sodium: 186 mg

Desserts

SuperSmoothieRaina's Super Smoothie

Yields 1 smoothie

INGREDIENTS:

1 cup of plain Greek yogurt
½ cup skim milk or milk substitute
2 Tablespoons non-fat dry milk powder (could also use 1 Tablespoon whey protein powder)
½ banana
4 -5 frozen strawberries
1 teaspoon flax meal
1 Tablespoon vanilla extract
1 teaspoon of sugar alternative (optional)

DIRECTIONS:

Put all ingredients together in a blender and mix until smooth. Add additional ice for a thicker smoothie.

NUTRITION PER SERVING:

Calories: 346
Fat: 2 grams
Carbohydrate: 60 grams
Protein: 22 grams
Fiber: 4 grams

DarkChocolateCherryBrownies

Dark Chocolate & Cherry Brownies

Yields 16 servings

INGREDIENTS:

Cooking spray
¾ cup all-purpose flour
1 cup sugar
¾ cup unsweetened dark chocolate cocoa powder
1 teaspoon baking powder
½ teaspoon salt
¼ cup 100% fruit cherry preserves
¼ cup water
5 Tablespoons of non-hydrogenated margarine
1 large egg, lightly beaten
1 large egg white
¼ cup semi-sweet chocolate chips
Powdered sugar (optional)

DIRECTIONS:

Preheat oven to 350°. Line a 9-inch square baking pan with parchment paper; coat with cooking spray. Combine flour, sugar, cocoa, baking powder and salt in a large bowl and stir with whisk. Combine cherry preserves, ¼ cup water and margarine in a small saucepan; bring to a boil. Add preserves mixture to flour mixture; stir well. Add egg and egg white; stir until smooth. Stir in chocolate chips. Pour batter into prepared pan. Bake at 350° for 25 minutes. Cool in pan on rack. Garnish with powdered sugar, if desired.

NUTRITION PER SERVING:

Calories: 155
Fat: 5.4 grams
Carbohydrate: 25 grams
Protein: 2.2 grams
Fiber: 1.1 grams
Sodium: 168 mg.

StoneFruitCrisp

Summer Stone Fruit Crisp

Yields 10 servings

INGREDIENTS:

7 cups sliced peaches, nectarines and plums
½ cup + 2 Tablespoons brown sugar (Splenda brown sugar could be used), divided
½ cup + 2 Tablespoons whole wheat flour, divided
½ cup oats
1 Tablespoon flax meal
2 teaspoons cinnamon
5 Tablespoons, non-hydrogenated margarine, chilled

DIRECTIONS:

Preheat oven to 350 degrees F.
Spray 9 x 13 baking dish with cooking spray.
In a large bowl, toss fruit with 2 Tablespoons brown sugar and 2 Tablespoons of whole wheat flour.
Spoon fruit mixture into sprayed baking dish.
In food processor, combine remaining brown sugar, flour, oats, flax and cinnamon. Pulse a few times to mix. Add margarine and pulse until entire mixture is crumbly.
Sprinkle crisp mixture over fruit-filled baking dish.
Bake for 30-35 minutes, or until fruit bubble and crisp is brown.

NUTRITION PER SERVING:

Calories: 157
Fat: 85 grams
Carbohydrate: 27.7 grams
Protein: 2 grams
Fiber: 2.8 grams
Sodium: 62 mg

Crunch Chocolate Mix

Crunchy Chocolate Mix

Yields 4 servings (3/4 cup per serving)

INGREDIENTS:

1 cup wheat squares cereal
1 cup pretzel sticks, broken in half
¼ roasted almonds, salted and chopped in half
3 Tablespoons dark chocolate chips, melted
Wax paper

DIRECTIONS:

Combine cereal, pretzels and almonds in a bowl. Drizzle with melted chocolate chips; stir to combine. Spread mixture on wax paper-lined baking sheet and place in refrigerator to allow chocolate to set.

NUTRITION PER SERVING:

Calories: 215
Fat: 8 grams
Carbohydrate: 32 grams
Protein: 5 grams
Fiber: 3 grams
Sodium: 350 mg 

Chocolate Banana Cream Pie

Chocolate Banana Cream Pie

Yields 8 servings

INGREDIENTS:

2 cups dark chocolate chips
1 block silken tofu
1 teaspoon vanilla extract
¼ teaspoon almond extract
1 Tablespoon honey or agave nectar
2 bananas, sliced
1 reduced-calorie prepared graham cracker crust or crust of your choice

DIRECTIONS:

Melt chocolate chips in double boiler. Place tofu, vanilla and honey in food processor or blender. Mix until thoroughly blended. Place melted chocolate in blender and mix together. Place sliced bananas in bottom of crust in a single layer. Pour chocolate and tofu mixture over bananas. Place in the refrigerator for 2 hours or until set.

NUTRITION PER SERVING:

Calories: 300
Fat: 12 grams
Carbohydrate: 30 grams
Protein: 10.5 grams
Fiber: 3.5 grams
Sodium: 50 mg.

Chocolate Zucchini Bread

Chocolate Zucchini Bread

Yields 2 loaves (1/8 of a loaf is a serving)

INGREDIENTS:

1½ cups all-purpose flour
½ cup whole wheat flour
¼ cup unsweetened dark chocolate cocoa
½ teaspoon baking soda
½ teaspoon baking powder
½ teaspoon salt
2 large eggs, beaten
2 egg whites, beaten
1¾ cups sugar
¾ cup unsweetened applesauce
¼ cup canola oil
1 teaspoon vanilla extract
1 ounce unsweetened chocolate, melted
2 cups grated zucchini

DIRECTIONS:

Preheat oven to 325°. Coat 2 loaf pans with cooking spray. Sift flour, cocoa, baking powder, baking soda and salt into a large bowl. In another large bowl, whisk eggs, sugar, applesauce, oil, vanilla and melted chocolate until blended. Add dry ingredients and stir with spatula until combined. Fold in zucchini. Spoon batter into prepared pans, smoothing tops. Bake loaves for 55 minutes and allow to cool 10 minutes.

NUTRITION PER SERVING:

Calories: 200
Fat: 5 grams
Carbohydrate: 38 grams
Protein: 4 grams
Fiber: 2 grams
Sodium: 150 mg.

Entrees

TomatoSpinachPastaWhiteBeansFresh Tomato & Spinach Pasta with White Beans

Combine this dish with a bowl of yogurt covered fruit and you have a perfect meal that is quick, easy and so healthy!

Yields 4 Servings (1 ½ cups each)

INGREDIENTS:

2 2/3 cups dried whole grain ziti
1 medium onion, chopped
2 cloves garlic, minced
1 Tablespoon olive oil
4-6 medium tomatoes, seeded and coarsely chopped
½ teaspoon salt
¼ teaspoon crushed red pepper
4 cups spinach coarsely chopped
1 cup white beans (navy, cannellini, northern), drained and rinsed
¼ cup slivered almonds
¼ cup finely shredded mozzarella cheese

DIRECTIONS:

Cook pasta, drain, keep warm
In large skillet cook onion and garlic in hot oil over medium heat until onion is tender
Add tomato, salt, black pepper and red pepper
Cook and stir over medium heat about 2 minutes or until the tomato is warm and releases some of its juices.
Stir in spinach and cook until it begins to wilt
Add white beans and cook for 1 minute more.
Stir pasta into spinach mixture, sprinkle with cheese and almonds.

NUTRITION PER SERVING:

Calories: 362
Fat: 12 grams
Carbohydrate: 53 grams
Protein: 16 grams
Fiber: 53 grams
Sodium: 424 mg

BakedSalmonLemonDill

Baked Salmon with Lemon-Dill Mustard Sauce

Yields 4 Servings

INGREDIENTS:

4 (6 ounce) salmon fillets (about 1 inch thick)
Cooking spray
1 ½ Tablespoons finely chopped fresh dill 
¾ cup Dijon mustard
1 Tablespoon lemon juice
½ teaspoon salt
1/8 teaspoon black pepper
1 ½ teaspoons water

DIRECTIONS:

Combine mustard, lemon juice and water
Brush both sides of fish with mustard mixture; cover and marinate in refrigerator for 10 minutes.
Place fish on a baking sheet lightly coated with cooking spray. 
Sprinkle fish with dill, salt and pepper.
Bake at 350 degrees for 10-12 minutes or until fish flakes easily when tested with fork.

NUTRITION PER SERVING:

Calories: 263
Fat: 15 grams
Carbohydrate: 1 grams
Protein: 28 grams
Sodium: 320 mg

BalsamicBlueberryChicken web

Balsamic and Blueberry Glazed Rosemary Chicken

Yields 6 Servings

INGREDIENTS:

2 Tablespoons olive oil, divided
2 Tablespoons non-hydrogenated margarine
6 skinless, boneless chicken breasts
¾ teaspoon sea salt
½ teaspoon black pepper
2 shallots, thinly sliced (about ¼ cup)
2 cups fresh blueberries
½ cup balsamic vinegar
1/4 cup pure maple syrup
1 Tablespoon coarsely chopped fresh rosemary

DIRECTIONS:

Heat 1 Tablespoon olive oil and 1 Tablespoon margarine in a large skillet.
Season chicken with salt and pepper then add chicken to the skillet.
Sear chicken breasts over medium-high heat until golden brown, about 1 minute per side. Remove and set aside.
Add remaining olive oil, and margarine to the skillet. When hot, stir in shallots and cook until lightly caramelized, about 4 minutes.
Add blueberries and cook 1 minute.
Stir in vinegar, maple syrup and rosemary. Simmer about 10 minutes or until the blueberries have collapsed.
Return chicken to the pan and coat chicken with blueberry mixture. Cover skillet and allow to cook for about 10 more minutes or until chicken reaches 165 degrees F.

NUTRITION PER SERVING:

Calories: 263
Fat: 14.3 grams
Carbohydrate: 8.4 grams
Protein: 225 grams
Fiber: 1 grams
Sodium: 344 mg

Sides, Soups and Salads

BlackBeanSaladBlack Bean Salad

Yields 6 servings

INGREDIENTS:

1 clove garlic, minced
3 Tablespoons lime juice
1 teaspoon salt
¼ teaspoon chili powder
¼ cup olive oil
1 cup corn
1 orange bell pepper
½ small red onion, finely chopped
1 tablespoon olive oil
1 (15 ounce) can of black beans, drained and rinsed
1 cup cherry tomatoes, halved
1 small avocado, diced
¼ cup cilantro, chopped

DIRECTIONS:

Mix first 5 ingredients together for the dressing and set aside
Saute corn, pepper and onion in olive oil until they begin to brown in a skillet over medium-high heat.
Toss in black beans and warm through
Toss in dressing and coat evenly. Remove from heat.
Gently fold in tomatoes, avocado and cilantro. Serve warm.

NUTRITION PER SERVING:

Calories: 261
Fat: 16 grams
Carbohydrate: 25 grams
Protein: 8 grams
Fiber: 7 grams
Sodium: 400 mg

RiceSaladFetaRice Salad with Feta Vinaigrette

Yields 4 servings

INGREDIENTS:

1 cup uncooked brown rice
1 cup water
2 cups bagged prewashed baby spinach, chopped
½ cup chopped sun-dried tomato halves
3 Tablespoons chopped red onion
3 Tablespoons chopped pitted kalamata olives
½ teaspoon black pepper
¼ teaspoon salt
1 (6-ounce) jar marinated artichoke hearts, undrained
¾ cup reduced fat feta cheese, crumbled and divided

DIRECTIONS:

Cook the rice in water according to package directions. 
Combine rice, spinach and next 5 ingredients in a large bowl
Drain artichokes, reserving marinade. 
Coarsely chop artichokes 
Add artichokes, reserved marinade and ½ cup feta cheese to rice mixture, tossing gently to coat.
Sprinkle with remaining feta cheese.

NUTRITION PER SERVING:

Calories: 330
Fat: 11 grams
Carbohydrate: 52 grams
Protein: 11 grams
Fiber: 5 grams
Sodium: 620 mg

AsianChickenNoodleSoup2Asian Chicken Noodle Soup

Yields 8 servings

INGREDIENTS:

1 Tablespoon dark sesame oil
1 teaspoon minced peeled fresh ginger 
2 garlic cloves, minced 
3 (14 1/2-ounce) cans low sodium chicken broth 
1 cup water
2 cups chopped broccoli florets 
1 cup shredded carrot 
1/2 cup chopped onion 
1 teaspoon chile paste 
2 cups cooked fine egg noodles (4 ounces uncooked) 
4 ounces cooked chicken breast, chopped

DIRECTIONS:

Heat oil in a large saucepan over medium heat. Add ginger and garlic, sauté 1 minute. Add onion. Add broth, water, broccoli, carrot, and chile paste; bring to a boil. Reduce heat; simmer, uncovered, 2 minutes. 
Stir in noodles and chicken; cook 3-5 minutes.

NUTRITION PER SERVING:

Calories: 117
Fat: 3.2 grams
Carbohydrate: 18 grams
Protein: 8.7 grams
Fiber: 3 grams
Sodium: 555 mg

TomatoFarroSalad

Tomato & Herb Farro Salad

Yields 6 servings

INGREDIENTS:

8.8 ounce bag of farro
1 pound tomatoes, diced
½ sweet onion
¼ cup fresh chives
¼ cup fresh parsley
1 clove garlic, minced
3 tablespoon balsamic vinegar
¼ cup olive oil
¼ teaspoon black pepper
¼ teaspoon salt

DIRECTIONS:

Cook farro in pot of boiling water for 10 to 20 minutes until tender. Drain off any remaining water and then rinse with cold water. Add tomatoes, onions, chives and parsley together, then add to farro.
In separate bowl whisk garlic, vinegar, olive oil, salt and pepper. Add vinaigrette to salad and toss to coat. Serve.

NUTRITION PER SERVING:

Calories: 238
Fat: 9.5 grams
Carbohydrate: 34 grams
Protein: 6 grams
Fiber: 8 grams
Sodium: 3106 mg

VeggieQuinoaRisotto

Veggies & Creamy Quinoa Risotto

Yields 4 servings

INGREDIENTS:

1 box quinoa, millet and amaranth blend
1 tablespoon olive oil, divided
1 medium onion, chopped
1 tablespoon garlic, minced
¼ cup white cooking wine
2 cups low sodium chicken broth
1 tablespoon lemon juice
1 teaspoon lemon zest
3 cups chopped kale
½ cup shredded carrots
1/3 cup fresh basil, chopped

DIRECTIONS:

In large pan, heat half of the olive oil on medium. Add onion and garlic. Sauté until onions are soft and clear. Add box of mixed ancient grains – not the seasoning packet – and stir for about 3 to 5 minutes, letting it toast. Slowly add wine and let simmer for 1 to 2 minutes. Add broth to mixture and allow to simmer for several minutes. Stir regularly.
In a separate pan, sauté the kale and carrots in the other half of the olive oil on medium. Cook for about 5 minutes. Add remaining broth and allow to simmer and be absorbed. Stir in kale, carrots, lemon juice, lemon zest, basil, salt and pepper.

NUTRITION PER SERVING:

Calories: 305
Fat: 7 grams
Carbohydrate: 48 grams
Protein: 11.5 grams
Fiber: 5 grams
Sodium: 370 mg

MangoCucumberSalad web

Mango Cucumber Salad

Yields 4 servings (1 cup each)

INGREDIENTS:

2 mangoes, cut into ¾ -inch pieces
1 medium English cucumber, cut into ¾-inch pieces
1 Tablespoon sesame oil
1/4 teaspoon ground cinnamon
2 Tablespoons lime juice
1 teaspoon lime zest, more for garnish if desired
2 teaspoons honey
1 teaspoon rice wine vinegar
¼ teaspoon crushed red pepper
¼ cup fresh cilantro, chopped

DIRECTIONS:

Place chopped mango and cucumber in a medium bowl.
Whisk together sesame oil, cinnamon, lime juice, zest, honey, vinegar and red pepper.
Coat mango and cucumber with dressing mixture, toss well.
Top with fresh cilantro and lime zest, serve.

NUTRITION PER SERVING:

Calories: 155
Fat: 4 grams
Carbohydrate: 31.5 grams
Protein: 1 grams
Fiber: 3 grams
Sodium: 2 mg