Your diet and nutrition play an enormous part in your effort to get healthy. In this post, you’ll find a number of recipes aimed at promoting your healthy lifestyle while still be satisfying and tasty!
SPICY BEAN SALSA
Serves: 12
Prep Time: 10 minutes
Cook Time: 8-12 hours
Ingredients
- 1 (15 ounce) can black-eyed peas, rinsed and drained
- 1 (15 ounce) can black beans, rinsed and drained
- 1 (10 ounce) package frozen sweet corn
- 1/2 cup chopped green onion
- 1/2 cup chopped green bell pepper
- 1 (4 ounce) can diced jalapeño peppers
- 1 (6-8 ounce) container of grape or cherry tomatoes
- 1 cup Italian-style salad dressing
- We recommend Good Seasons brand seasoning. Make the low-fat version on the package directions.
- 2 garlic cloves (about 2 teaspoons), finely minced
- Fresh chopped cilantro, to taste (optional)
Directions
- In a medium bowl, combine black-eyed peas, black beans, corn, green onion, green bell pepper, jalapeno peppers, and grape tomatoes. Season with Italian-Style salad dressing and minced garlic; mix well. Cover and refrigerate overnight to blend flavors.
- Serve with natural corn tortilla chips. We recommend Snyder’s of Hanover Yellow Corn or Multi-Grain Tortilla Chips.
Source: Recipe adapted from AllRecipes.com, Spicy Bean Salsa
ANNIE’S FRUIT SALSA AND CINNAMON CHIPS
Ingredients
- 2 kiwis, peeled and diced
- 2 Golden Delicious apples – peeled, cored and diced
- 8 ounces raspberries
- 1 pound strawberries
- 2 tablespoons white sugar
- 1 tablespoon brown sugar
- 3 tablespoons fruit preserves, any flavor
- 10 (10-inch) flour tortillas
- butter flavored cooking spray
- 2 cups cinnamon sugar
Directions
- In a large bowl, thoroughly mix kiwis, Golden Delicious apples, raspberries, strawberries, white sugar, brown sugar and fruit preserves. Cover and chill in the refrigerator at least 15 minutes.
- Preheat oven to 350 degrees F (175 degrees C).
- Coat one side of each flour tortilla with butter flavored cooking spray. Cut into wedges and arrange in a single layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon sugar. Spray again with cooking spray.
- Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow to cool approximately 15 minutes. Serve with chilled fruit mixture.
Source: AllRecipes.com
SWEET & TANGY SAUTEED COLLARD GREENS
Prep time: 10 minutes
Cook time: 10 minutes
Serves: 8
Ingredients
- 1 tablespoon olive oil
- 1/2 sweet onion, sliced
- 1 large clove of garlic, minced
- 1 1/2 pounds collard greens – rinsed, trimmed and chopped
- 1/2 cup water or chicken stock
- 3 tablespoons balsamic vinegar
- 2 tablespoons honey
- 1 teaspoon grated fresh ginger root
- salt and freshly ground black pepper to taste
Directions
- Heat oil in large skillet over medium heat. Add onion and cook, stirring, until softened, about 5 minutes. Add garlic; cook until fragrant, about 30 seconds. Stir in collard greens, in batches if necessary, until they wilt slightly and all fit in the skillet. Pour in water and cook, stirring occasionally, until bright green and tender, 5 to 7 minutes, regulating heat to prevent burning. Drain.
- Meanwhile, whisk vinegar, honey, and ginger together in a serving bowl for dressing. Add greens to bowl and toss with dressing. Season to taste with salt and pepper; serve warm.
Recipe adapted from “Sweet and Tangy Sautéed Collard Greens” on AllRecipes.com
CHIPOTLE SMASHED SWEET POTATOES
Prep time: 10 minutes
Cooking time: 30 minutes
Serves: 4
Ingredients
- 2 large sweet potatoes, peeled and cubed
- 2 tablespoons unsalted butter
- 1 canned chipotle pepper in adobo sauce, chopped
- 1 teaspoon adobo sauce from the can of peppers
- 1/2 teaspoon salt
Note: You need to purchase a can of “chipotle peppers in adobo sauce”. You will use one pepper from this can, and also 1 teaspoon of the adobo sauce.
Directions
- Put cubed potatoes into steamer basket and place steamer into a large pot of simmering water that is no closer than 2 inches from the bottom of basket. Allow to steam for 20 minutes or until the potatoes are fork tender. Alternatively you may also place the potatoes in pot with water. Bring the potatoes to a boil and cook until fork tender, about 10-15minutes.
- Add butter to potatoes and mash with potato masher.
- Add peppers, sauce, and salt and continue mashing to combine. Serve immediately.
Source: Food Network, Alton Brown
BUTTERNUT SQUASH SOUP
Serves: 4 – 1 cup servings
Ingredients
- 2 tablespoons unsalted butter
- 1 small onion, chopped
- 1 stalk celery, chopped
- 1 medium carrot, chopped
- 2 medium potatoes, cubed and peeled
- 1 medium butternut squash – peeled, seeded, and cubed
- 1 (32 fluid ounce) container low-sodium chicken stock
- salt and freshly ground black pepper to taste
Directions
- Melt the butter in a large pot, and cook the onion, celery, carrot, potatoes, and squash 5 minutes, or until lightly browned. Pour in enough of the chicken stock to cover vegetables. Bring to a boil. Reduce heat to low, cover pot, and simmer 40 minutes, or until all vegetables are tender.
- Transfer the soup to a blender, and blend until smooth. Return to pot, and mix in any remaining stock to attain desired consistency. Season with salt and pepper.
Source: AllRecipes.com, Butternut Squash Soup II
LIGHTER CREAM OF BROCCOLI SOUP
Serves: 8 – 1 cup servings
Ingredients
- 4 cups water
- 4 cups broccoli florets
- 2 tablespoons unsalted butter
- 1 onion, chopped
- 1 large stalk celery, chopped
- 1/3 cup all-purpose flour
- 2 tablespoons chicken bouillon powder
- 2 1/2 cups 1% or fat-free milk
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground black pepper
- 1/2 cup 2% shredded sharp Cheddar cheese
Directions
- In a medium-sized cooking pot, add water and broccoli florets and bring to boil; reduce heat and cook for about 3 minutes. Drain, reserving all of the water.
- In a food processor or blender, process half the cooked broccoli until fairly smooth. Chop remaining broccoli and set aside.
- In a heavy-bottomed cooking pot, melt butter, add onion and celery and cook for about 3 to 4 minutes until soft. Stir in flour; cook, stirring constantly for about 1 to 2 minutes. Add reserved water and chicken bouillon granules, and bring to boil, stirring constantly. Reduce heat to medium; simmer, stirring constantly until thickened.
- Stir in milk, nutmeg, pepper, and processed and chopped broccoli, and heat through. Adjust seasonings to taste. Serve garnished with shredded cheddar cheese.
Source: recipe adapted from AllRecipes.com, Cream of Broccoli Soup I
TUSCAN VEGETABLE SOUP
Prep Time: 20 min
Cook Time: 15 min
Serves: 6 servings (1 1/2 cups each)
Ingredients
- 1 (15-ounce) can low-sodium canellini beans, drained and rinsed
- 1 tablespoon olive oil
- 1/2 large onion, diced (about 1 cup)
- 2 carrots, diced (about 1/2 cup)
- 2 stalks celery, diced, (about 1/2 cup)
- 1 small zucchini, diced (about 1 1/2 cups)
- 1 clove garlic, minced
- 1 tablespoon chopped fresh thyme leaves (or 1 teaspoon dried)
- 2 teaspoons chopped fresh sage leaves (or 1/2 teaspoon dried)
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 32 ounces low-sodium chicken broth or vegetable broth
- 1 (14.5-ounce) can no salt added diced tomatoes
- 2 cups chopped baby spinach leaves
- 1/3 cup freshly grated Parmesan, optional
Directions
In a small bowl mash half of the beans with a masher or the back of a spoon, and set aside.
Heat the oil in a large soup pot over medium-high heat. Add the onion, carrots, celery, zucchini, garlic, thyme, sage, 1/2 teaspoon of salt and 1/4 teaspoon of pepper, and cook stirring occasionally until the vegetables are tender, about 5 minutes.
Add the broth and tomatoes with the juice and bring to a boil. Add the mashed and whole beans and the spinach leaves and cook until the spinach is wilted, about 3 minutes more.
Serve topped with Parmesan, if desired.
Source: FoodNetwork.com, (Ellie Krieger, 2007, all rights reserved)
CONFETTI CHILI
Serves: 8 (serving size: 1 ¼ cups)
- 1 Tbsp. olive oil
- 1 small onion, diced (1cup)
- 1 medium red bell pepper, seeded and diced (1cup)
- 1 medium carrot, diced (1/2 cup)
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 pound lean ground beef (90% or higher)
- 1 (28-ounce) can no-salt-added crushed tomatoes, with their juices
- 2 cups water
- 1 chipotle pepper, canned in adobo sauce, seeded and minced
- 2 teaspoons adobo sauce
- ½ teaspoon dried oregano
- 1 (15.5 ounce) can black beans, preferably low-sodium, drained and rinsed
- 1 (15.5 ounce) can kidney beans, preferable low-sodium, drained and rinsed
- 1 ½ cups frozen corn
- Salt and pepper to taste
Directions
- Heat the oil in a large pot or Dutch oven over medium heat.
- Add onion, bell pepper, and carrot, cover, and cook, stirring occasionally, until softened, about 10 minutes.
- Add cumin and coriander and cook, stirring, for 1 minute.
- Add ground beef; raise the heat to high and cook breaking up meat with a spoon until meat is no longer pink.
- Stir in tomatoes, water, chipotle pepper, adobo sauce and oregano and bring to a boil.
- Reduce the heat to medium-low and cook, partially covered, stirring from time to time, for 30 minutes.
- Stir in beans and continue cooking, partially covered, 20 minutes longer, or until the chili is nicely thickened stir in corn and cook until heated through. Season with salt and pepper to taste and serve.
Nutrition Facts per serving:
Calories-225 ; Total Fat- 5g (monounsaturated- 2g, polyunsaturated- 0g, saturated- 1g) ; Protein- 20g ; Carbohydrates- 27g (fiber- 9g) ; Cholesterol- 20mg ; Sodium- 115mg
Source: Krieger, Ellie. The Food You Crave: Luscious Recipes for a Healthy Life. 2008. pg. 187
BLACK BEANS & RICE
Serves: 10- ½ cup servings
Ingredients
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper
- 3/4 cup uncooked brown rice
- 1 1/2 cups low sodium, low fat vegetable broth
- 2-15oz. cans of black beans, drained and rinsed
Directions
- In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and sauté for 4 minutes. Add cumin and cayenne pepper, sauté, stirring constantly for 30 seconds. Add the rice and sauté for 2 minutes.
- Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the black beans and cook until beans are heated through.
Source: AllRecipes.com, Black Beans and Rice (submitted by Robyn Webb)
SHRIMP & PESTO FETTUCCINE
Prep Time: 35 min
Serves: 6 servings, 1 1/2 cups each
Ingredients
- 1 box whole-wheat fettuccine
- 1/2 cup sliced jarred roasted red peppers
- 3/4 cup prepared pesto
- 1 tablespoon extra-virgin olive oil
- 1 small onion, chopped
- 1 medium clove of garlic, minced
- 1 pound raw shrimp (21-25 per pound), peeled and deveined
- 1 cup dry white wine
- Freshly ground pepper to taste
Directions
Bring a large pot of water to a boil. Add fettuccine and cook for 3 minutes less than the package directions. Reserving 1/4 cup of the cooking water, drain the fettuccine return to the pot. Stir in peppers and pesto. Cover to keep warm.
Heat oil in a large skillet over medium heat. Add onion and garlic; sauté till onion is clear. Add shrimp and cook, stirring occasionally, until pink, about 3 minutes. Add wine, increase heat to high and continue cooking until the shrimp are curled and the wine is reduced, about 3 minutes. Add the shrimp to the pasta, toss to coat, and add the reserved cooking water. Season with pepper and serve immediately.
Source: Recipe adapted from Shrimp, Asparagus and Pesto Fettuccine, EatingWell.com
EVERYDAY LIGHTER MACARONI & CHEESE
Serves: 6 servings
- 2 cups elbow macaroni
- 1 (12oz) can fat-free, 1%, or 2% evaporated milk
- 3/4 cup low-fat milk (1% milk or 2% milk)
- 1/4 tsp dry mustard
- 1/8 tsp garlic powder
- 1/8 tsp cayenne pepper
- 2 tsp cornstarch
- 8 ounces reduced-fat cheddar cheese, block cheese, shredded
Directions
- Bring a large pot of water to boil in a large sauce pan. Stir in 1 tsp of salt and the macaroni; cook until the pasta is completely cooked and tender, about 5-7minutes. Drain the pasta and leave it in the colander; set it aside
- Add the evaporated milk, 1/3 cup of the regular milk, dry mustard, garlic powder, cayenne pepper, and ½ tsp of salt to the now empty saucepan. Bring the mixture to a boil, and then reduce to a simmer. Whisk the cornstarch and remaining ½ cup of regular milk together, and then whisk it into the simmering mixture. Continue to simmer, whisking constantly, until the sauce has thickened and is smooth, about 2 minutes.
- Off the heat, gradually whisk in the cheddar until melted and smooth. Stir in the macaroni, and let the macaroni and cheese sit off the heat until the sauce has thickened slightly, 2 to 5 minutes, before serving.
Source: America’s Test Kitchen, AmericasTestKitchen.com
GARLIC CHICKEN STIR FRY
Serves: 4
Ingredients
- 2 tablespoons canola oil
- 6 cloves garlic, minced
- 1 teaspoon grated fresh ginger
- 1 bunch green onions, chopped
- 1 teaspoon salt
- 1 pound boneless skinless chicken breasts, cut into strips
- 2 onions, thinly sliced
- 1 cup sliced cabbage
- 1 red bell pepper, thinly sliced
- 2 cups sugar snap peas
- 1 cup chicken broth
- 2 tablespoons soy sauce
- 2 tablespoons white sugar
- 2 tablespoons cornstarch
- 2 teaspoons sesame oil, optional
DIRECTIONS
- Heat canola oil in a wok or large skillet. When oil begins to smoke, quickly stir in 2 cloves minced garlic, ginger root, green onions and salt. Stir fry until onion becomes translucent, about 2 minutes. Add chicken and stir until opaque, about 3 minutes. Add remaining 4 cloves minced garlic and stir. Add sweet onions, cabbage, bell pepper, peas and 1/2 cup of the broth/water and cover.
- In a small bowl, mix the remaining 1/2 cup broth/water, soy sauce, sugar cornstarch and sesame oil (if using). Add sauce mixture to wok/skillet and stir until chicken and vegetables are coated with the thickened sauce. Serve immediately, over hot brown rice if desired.
Source: AllRecipes.com
EASY CHICKEN ENCHILADAS
Serves: 4
Ingredients
- 3 cups shredded cooked chicken
- Recommend using left over rotisserie chicken
- 12 ounces 2% sharp cheddar cheese, shredded (3 cups)
- 2 ½ cups enchilada sauce (see note below)
- 1 to 2 (4 ounce) cans of chopped green chiles, drained
- ½ cup mined fresh cilantro
- salt and pepper
- 12 – 6 inch soft corn tortillas
- lime wedges for serving
Directions
- Adjust oven rack to the middle position and preheat to 400 degrees. In a large bowl, combine the chicken, 2 cups of cheddar cheese, ½ cup enchilada sauce, the chiles and cilantro. Season with salt and pepper to taste.
- Stack the tortillas on a microwave-safe plate, cover with plastic wrap and microwave on high until warm and pliable, 40 to 60 seconds.
- Spread warm tortillas out over a clean counter. Place 1/3 cup of the chicken mixture evenly down the center of each tortilla. Tightly roll the tortilla around the filling, then lay seam side down in a 9×13 inch baking dish lightly coated with non-stick spray. Not all the enchiladas will fit in one layer in the baking dish. You will need to place 3-4 tortillas on top of the other enchiladas.
- Lightly spray the enchiladas with non-stick spray. Pour 1 cups of the remaining enchilada sauce over the top of the enchiladas and coat thoroughly. Sprinkle the remaining 1 cup cheese down the center of the enchiladas. Cover the baking dish with foil and bake until the enchiladas are heated through, 20-25 minutes.
- Remove the foil and continue to bake until the cheese browns, about 5 minutes longer. Serve with remaining enchilada sauce and lime wedges.
Note: You can use canned enchilada sauce in this recipe, however homemade sauce tastes much better and is really easy to make. Here a great recipe for enchilada sauce:
- 1 tablespoon canola oil
- 1 onion, minced
- ½ tsp salt
- 3 tablespoon chili powder
- 3 cloves of garlic, minced
- 2 teaspoons cumin
- 2 teaspoons sugar
- 2 (8 oz) cans tomato sauce
- ½ cup water
Heat the oil in a 12 inch skillet over medium heat until shimmering. Add the onion and salt and cook until softened, about 5 minutes. Stir in chili powder, garlic, cumin, and sugar. Cook until fragrant, about 15 seconds. Stir in tomato sauce and water. Bring to a simmer and cook until slightly thickened, about 5 minutes. Season with salt and pepper to taste.
Source: Easy Chicken Enchiladas. America’s Test Kitchen Family Cookbook, 2005. pg. 362
TERIYAKI PORK TENDERLOIN
Prep Time: 10 min
Inactive Prep Time: 30 min
Cook Time: 15 min
Serves: 3 servings
Ingredients
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon canola oil
- 1 tablespoon brown sugar
- 1 tablespoon dry sherry
- 1 tablespoon rice vinegar
- 1 garlic clove, crushed with a garlic press or minced
- 1/2 teaspoon finely grated fresh ginger
- Pinch red pepper flakes
- 1 pound pork tenderloin
Directions
- Combine the soy sauce, oil, sugar, sherry, vinegar, garlic, ginger and red pepper flakes, and stir until the sugar dissolves.
- Transfer to a resealable plastic bag and add the pork tenderloin.
- Seal the bag and marinate the pork in the refrigerator, turning once, for 1/2 hour, or up to 8 hours.
- Preheat the broiler.
- Place the pork on a roasting pan and broil for 15 minutes, turning once.
Source: FoodNetwork.com, Ellie Krieger
APPLE BLUEBERRY CRISP
Serves: 8
Prep Time: 20 minutes
Cooking Time: 40 minutes
Ingredients:
- 4 apples (Jonathan, McIntosh, or Red Rome are good varieties)
- 2 cups blueberries
- 1/3 cup whole wheat flour
- 1 cup regular oats
- 1 tsp. cinnamon
- ½ cup brown sugar
- 4 Tbsp. canola oil
Directions:
- Preheat oven to 400 degrees F.
- Spray a 9X9 square baking dish with non-stick cooking spray
- Wash, core, and dice apples
- Put apples and washed blueberries in baking dish
- In a bowl mix flour, oats, sugar, cinnamon, and oil until crumbly and spread evenly over fruit.
- Bake for about 40 minutes until bubbly and hot.
Source: Whole Grain Council
CHOCOLATE ROCKS
Makes about 3 dozen cookies
Ingredients
- 2 cups whole wheat flour
- 1 cup rolled oats
- 1 teaspoon cinnamon
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 8 tablespoons (1 stick) unsalted butter
- 1 1/2 cups packed dark brown sugar
- 1/2 cup apple butter
- 2 large eggs
- 1 teaspoon vanilla extract
- 1 1/2 cups bittersweet or semisweet chocolate chips
- 1 cup walnut pieces
- 3/4 cups raisins
Directions
- Preheat oven to 375°. Position racks in upper and lower thirds of oven.
- In a large bowl, combine flour, oats, cinnamon, baking soda and salt. Set aside.
- In a medium saucepan, melt butter over medium heat. Remove from heat; stir in brown sugar. Stir in apple butter, eggs and vanilla. Add flour mixture; stir until well combined. Stir in chocolate chips, walnuts and raisins.
- Return dough to bowl, cover and refrigerate until firm, 30 minutes to an hour.
- Line 2 baking sheets with parchment paper. Drop dough by rounded soup-spoonfuls about 1 inch apart.
- Bake 13–15 minutes, rotating pans halfway through cooking, until bottoms of cookies are golden brown. Immediately transfer cookies to racks to cool.
Store in an airtight container for up to 1 week. Makes about 3 dozen cookies.
Source: Oprah Magazine, March 2008, Susan Spungen
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