½ cup low-fat cottage cheese 1 small banana 1 fresh strawberry 2 Tbs. Granola ½ Tbs. natural no salt added peanut butter 12 dark chocolate chips 1 serving stevia drops (optional for a sweeter taste) Co
Cook Your Way to a Healthy Lifestyle
We are pleased to now provide recipes that are low sodium, nutritious, and easy to prepare.
DRINK-YOUR-GREENS POWER SHAKE
Posted on July 26, 2024
1 cup unsweetened almond milk 1 serving vanilla protein powder (organic or natural to avoid excess additives) 1 medium frozen banana ½ small avocado 1 Tbs.no salt/natural almond butter 1 cup spinach 1
BREAKFAST TACOS
Posted on July 26, 2024
2 servings 3 large eggs 6 egg whites 1 cup chopped spinach 2 light Laughing Cow cheese wedges 4 corn tortillas 2 Tbs. Salsa, optional. Use a low sodium brand. 2 clementine oranges 1. Scramble the eggs
Blueberry Yogurt Muffins
Posted on March 13, 2023
1 ¾ flour (ok to use regular, whole wheat, or 1:1 gluten free flour) 1 teaspoon baking soda ½ teaspoon cinnamon 1 cup nonfat plain yogurt (okay to substitute dairy free yogurt) ¼ cup oil (best choice
Good Morning Coffee Smoothie
Posted on March 13, 2023
1 serving This can be made ahead of time, stored in a stainless-steel travel mug in the fridge overnight and taken with you the next day! 1 cup brewed coffee, chilled in the fridge (okay to use decaf
French Toast
Posted on March 13, 2023
Dairy and Gluten free alternatives Adapted from The Ambitious Kitchen Serves 3 Ingredients: 3 eggs 1 cup milk (use almond or oat milk as dairy free options) ½ tsp vanilla extract ¼ tsp almond extract ½
Breakfast Egg Casserole
Posted on September 8, 2022
8 servings This recipe is Gluten Free. Feel free to make substitutions to make your casserole vegetarian or dairy free. 3 cups cooked, diced chicken breast (can use the white meat off a rotisserie or
Overnight Breakfast Oats
Posted on September 8, 2022
1 serving 1/3 cup old fashioned oats 3 tablespoons low fat milk (or milk substitution of your choice) 3 tablespoons Greek yogurt 1/2 tablespoon honey 1/2 tsp vanilla extract 1/2 cup diced fresh fr
Breakfast Berry Smoothie
Posted on June 3, 2022
Serves 2 New England strawberry picking season is fast approaching! Use fresh or frozen berries for this recipe. Ingredients: 2 cups strawberries. If using fresh strawberries, add ½ cup ice cubes. If
Sweet Honey Vegetable Rice Bowl
Posted on July 26, 2024
2 Servings 1/3 cup uncooked brown rice (1 cup cooked) 1 cup raw cauliflower rice 1 cup broccoli florets ½ cup carrots , diced 1 cup snap peas, whole ½ small yellow onion, diced 1⁄2 Tbs. minced garlic 1
BBQ MEATBALLS
Posted on July 26, 2024
8 servings 1.5 lbs. lean ground chicken or turkey 1/2 cup oat flour (or grind oatmeal in a high powder chopper/blender to use) 1/2 cup finely diced onions 1/4 cup part-skim (low fat) shredded mozzarell
CHICKEN CAPRESE SALAD
Posted on July 26, 2024
2 servings 6 oz. chicken breast, cooked and sliced (serve cool or warm per preference) 4 cups spring salad mix 1⁄4 cup quinoa, cooked 2 oz. fresh mozzarella pearls 1 cup cherry tomatoes, halved Pinch o
TUNA SALAD POCKET
Posted on July 26, 2024
3 oz. canned, chunk light tuna 1 TBSP olive oil mayonaise 2 Tbs. red onion, diced ¼ tsp. chives 1 tsp yellow mustard ¼ tsp. black pepper ¼ tsp. onion powder ¼ tsp. garlic powder 1 large romaine lettuce
Almond Crusted Baked Cod
Posted on March 13, 2023
Serves 2-4 Adapted from Eat Happy by Anna Vocino 2 Tbsp olive oil 1 minced shallot or ½ cup diced onion 1 tsp minced garlic 1 tsp diced chives 1 cup almond flour 2 Tbsp light mayonnaise 1 egg yolk
Veggie Pizzadillas
Posted on March 13, 2023
8 flour or gluten free tortilla rounds ½ cup low sodium marinara sauce 1 Tbsp olive oil 1 red bell pepper, sliced ½ red onion, sliced 1 cup mushrooms, sliced 1 medium zucchini, sliced into rounds
Quesadilla Casserole
Posted on March 13, 2023
Serves 4 A great make ahead to eat and have for leftovers! 1 lb. 93% lean ground meat or turkey meat or chicken meat ¼ cup water 1 Tbsp chili powder 1 tsp onion powder 1 tsp garlic powder 2 Tbsp ol
Meatless Monday Lentil Burgers
Posted on March 13, 2023
Serves 4 Adapted from Eat Happy by Anna Vocino 1 cup green lentils 4 cups water 1 small sweet onion, diced 1 cup flour or almond flour 2 eggs, lightly beaten, divided 2 Tbsp chopped chives, fresh or
Southwest Style Burger & Fries Night
Posted on March 13, 2023
Serves 4 1 lb 93% lean ground meat (or 93% ground turkey) 1 4oz can diced green chilis, drained (ok to rinse with water if desired) 1 teaspoon of plain chili powder 1 avocado sliced 1 large tomatoe
Sloppy Joe Turkey Style
Posted on March 13, 2023
Serves 4 1 teaspoon olive oil 1 small yellow onion, diced 2 gloves of garlic 1 pound of lean ground turkey meat (94-99% lean) ½ cup low salt ketchup 1 teaspoon yellow mustard ½ tablespoon red wine
Peppered Tuna Kabobs
Posted on April 29, 2022
It is almost grilling season! For a meat-free grill night, try this healthy fish alternative. Try making a variety of different kabobs using a variety of vegetables or fish types. Adapted from Taste of
Honey Garlic Glazed Salmon
Posted on February 28, 2022
Easy & Quick ~ Serves 4 1 lb salmon 2 Tbsp olive oil ½ tsp minced garlic 2 Tbsp honey 1 dash black pepper 1 Tbsp lemon juice 1 dash dried or fresh parsley 4 sweet potatoes 4 cups broccoli Pre
Heart Healthy Chicken Cacciatore
Posted on January 21, 2022
Serves 4-6 6 boneless, skinless chicken breasts, cut into small chunks 1 can (28 ounces) diced tomatoes; use a no salt version or freshly diced tomatoes 1 tbsp light olive oil 1 medium sized onion,
Pumpkin-Spaghetti Squash Casserole
Posted on November 1, 2021
Adapted from www.sodiumgirl.com Serves 4 Ingredients: 1 small- to medium-sized spaghetti squash 1 can no-salt-added pumpkin puree 2 cups no-salt-added tomato puree 1 tablespoon dried oregano 1 tablespo
Penne with Roasted Broccoli and Tomatoes
Posted on September 2, 2021
Ingredients: 4 ounces whole wheat or gluten free penne pasta 2 TBSP olive oil, divided 1 medium onion, diced 1 small bunch broccoli florets 6 ounces cherry tomatoes 2 tsp capers 2 tsp white wine vi
Maple Glazed Salmon Fillet with Rice & Green Beans
Posted on June 3, 2021
(Serves 2) 2 skinned salmon fillets 1/4 cup pure maple syrup 1/2 tablespoon lemon juice 1 teaspoon minced garlic 1 tablespoon coconut aminos (a lower sodium substitute for soy sauce) 1 teaspoon gi
Cinco de Mayo Sheet Pan Chicken Fajitas
Posted on May 3, 2021
1 pound boneless, skinless chicken breasts 2 tablespoons olive oil 1 tablespoon chili powder 2 teaspoons ground cumin 1 teaspoon garlic powder 1 large red bell pepper, sliced 1 large yellow bell pe
Italian Chicken and Veggie Grill Packets
Posted on April 2, 2021
Serves 2 Cooking spray Heavy duty aluminum foil 2 boneless, skinless chicken breasts ½ fresh lemon 1 cup fresh zucchini or yellow squash chopped 1 cup diced baking potato (scrubbed, keep skin on) ½
St. Patrick’s Day Corned Beef Hash Recipe
Posted on March 8, 2021
Adapted from EatingWell.com Serves 4 Ingredients 2 teaspoons olive oil1 large onion, chopped4 cups diced, cooked potatoes 1 cup chopped lean corned beef brisket (4 ounces) *Tip: When purchasing, cho
Keep “Pizza Night” Heart Healthy
Posted on March 8, 2021
To reduce the fat and sodium intake on your pizza night, try making your own pizza at home.Use a low-sodium store-bought dough, whole wheat English muffin, or a flatbread that has <5% sodium per servin
Valentine’s Day Corn and Red Pepper Chowder
Posted on February 5, 2021
Corn and red pepper chowder Serving Size: 6 ounces; full recipe makes 5 servings Freeze individual servings for easy heat-up leftovers! Ingredients: 1 large yellow onion1 tablespoon olive oil 3 tables
TO-GO TURKEY ROLL UP AND VEGGIE SNACK
Posted on July 26, 2024
An easy, balanced To-Go snack 1 serving: 230 calories. 8 grams Fat/ 21grams Carb / 20grams Protein (this will mostly depend on the type of cheese used, some brands will have more content than others) 1
GOOD AFTERNOON SNACK PLATTER
Posted on July 26, 2024
2 oz. nitrate-free, low sodium deli turkey 1 Reduced fat string cheese stick (ie: Sargento Light String Cheese) 8 RW Garcia Sweet Potato Crackers 1/2 cup sliced cucumbers 3/4 cup blueberries 1 serving:
PRETZEL SNAP DIP
Posted on July 26, 2024
1 serving: 240 calories / Fat 8 grams / Carb 26 grams / Protein 17 grams 1/2 cup low-fat cottage cheese 30g diced, fresh avocado Dash McCormick’s Salt Free Seasoning 20 Unsalted Pretzels 1/2 cup fresh
Homemade Guacamole
Posted on March 13, 2023
Serves 4 2 ripe avocados Juice from ½ lime ½ cup grape tomatoes, diced ¼ cup white onion, diced ¼ cup cilantro, diced or 1/8 cup dried Ground pepper to taste Optional: 1 jalapeno finely diced Mash a
Mid-Day Power Ball Snack
Posted on March 13, 2023
Makes 3 dozen 2 cups oats (regular or gluten free) Use whole or can ground it to a loose consistency. 1 cup natural almond butter or peanut butter 1 scoop vanilla protein powder 1/8 cup ground flaxs
Avocado Deviled Eggs
Posted on April 1, 2022
Low sodium, healthy protein, high monounsaturated fat, and lutein (good for the eyes!) 6 hard boiled eggs 1 ripe avocado, peeled and pitted 1½ tsp lime juice 3 Tbsp light mayonnaise 1 tsp chopped par
Tomato Basil Bruschetta
Posted on April 1, 2022
Low sodium, low fat ½ baguette, cut into ½ inch thick slices 2 Tbsp chopped fresh basil 1 Tbsp chopped fresh parsley 2 cloves minced garlic 3 tomatoes, diced (take seeds out if desired) 1 tsp olive
Crockpot Pumpkin Taco Soup
Posted on July 26, 2024
Adapted from: One Lovely Life Blog 6 servings, 1.5 cups per serving 1 1/2 lbs. boneless, skinless chicken breast or chicken thighs 1 (28oz) can no salt added diced tomatoes 1 (14oz) can pumpkin puree (
Balsamic Dressing: Heart Healthy and Low Sodium
Posted on March 13, 2023
3 Tbsp olive oil ½ Tbsp balsamic vinegar (not a vinaigrette!) ½ Tbsp red wine vinegar 1 tsp Dijon mustard ½ tsp oregano ¼ tsp pepper ½ tsp dried basil In a small bowl, whisk all the ingredients toge
Rosemary Sweet Potato Hash
Posted on March 13, 2023
Serves 2 1 lb. sweet potatoes, cut into cubes 1 TBSP olive oil ½ sweet onion, diced ½ red bell pepper, diced ½ Tbsp rosemary leaved diced, or use dried Boil the potatoes for 10 minutes. Drain well
Spinach Pear Salad with Vinaigrette
Posted on March 13, 2023
(with protein packed option) Great winter or summer salad option that can be served as a side dish or as the main meal. This version serves 4 for a smaller salad per person. Double the recipe as neede
“Clean” Ranch Salad Dressing
Posted on March 13, 2023
1 Tbsp dried parsley 1 Tsp garlic powder 1 tsp onion powder ¼ tsp black pepper 1 tsp dried or fresh chives ½ tsp dried or fresh dill 1 cup plain Greek yogurt 2 Tbsp milk (almond) 1 tsp mustard 1
Pasta Salad with Mixed Veggies
Posted on July 8, 2022
Adapted from Skipthesalt.com Ingredients: 12 ounces whole-wheat pasta: rotini or penne shaped1 tablespoon olive oil1/4 cup low-sodium chicken broth1 garlic clove, chopped2 medium onions, chopped1 can (
Cauliflower Salad with Yogurt Sauce and Pomegranate
Posted on December 6, 2021
Ingredients: Olive oil, for frying 2 medium heads cauliflower (about 1½ lb each), cored and cut into 1½ inch florets 1½ cups plain Greek yogurt ½ teaspoon lemon juice 1 small garlic clove, crush
Swiss Potatoes Au Gratin
Posted on November 1, 2021
A low-sodium recipe adapted from HackingSalt.com Serves 8 Ingredients: 4 large russet potatoes, very thinly sliced 1 medium onion, peeled and thinly sliced 1½ cups grated Swiss cheese, divided into 1
Roasted Fall Vegetable Platter
Posted on September 30, 2021
Serves 6, 6-8 oz per serving Adapted from TasteandSee.Com 1 pound peeled , diced carrots 1 pound peeled parsnips, cut into 1 inch wide by 2 inch pieces 1 1/2 pounds multicolor baby potatoes, cut in ha
Flourless & Butter Free Peanut Butter Oatmeal Chocolate Chip Cookies
Posted on March 13, 2023
Makes 20 cookies 1 cup creamy peanut butter 1/3 cup coconut sugar 1 ½ tsp vanilla extract 2 large eggs 2/3 cup rolled oats (or GF oats) 1 tsp baking soda 1/3-2/3 cup dark chocolate chips Preheat oven
Red White and Blue 4th of July Pie
Posted on June 30, 2021
(Source: Davita Kidney Care recipes) Serves 8 Ingredients 8 ounces whipped low-fat cream cheese 1/2 cup low-sugar red raspberry preserves 3 cups Reddi-Wip® dairy whipped topping1 prepared graham crac
Balsamic Vinaigrette Dressing
Posted on July 26, 2024
Makes 4 servings Make in a mason jar or container that has a tight lid. Store at room temperature. Add to your salads, meats, and vegetables during the week. Versatile to use on many dishes! 1⁄2 tsp. g
TACO SEASONING (salt free)
Posted on July 26, 2024
This recipe makes approximately 3.5 Tablespoons (1 oz) = 1 packet of store-bought seasoning 1 Tablespoon ground chili powder 1 Tablespoon + 1 teaspoon cumin 1 teaspoon onion powder 1 teaspoon garlic po
Low-Sodium Herb Rub Mixture for Thanksgiving Turkey
Posted on November 1, 2021
6 minced garlic cloves 2 tablespoons plus 2 teaspoons rubbed sage 1 teaspoon dried thyme 2 teaspoons ground pepper ½ teaspoon ground allspice ½ teaspoon ground ginger ½ teaspoon ground mustard ¼