Healthy Recipes

Balsamic Dressing: Heart Healthy and Low Sodium 

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 together well. Use over salads, meats, or […]

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Rosemary Sweet Potato Hash

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 

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Spinach Pear Salad with Vinaigrette

(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 needed.  Salad:  1 […]

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“Clean” Ranch Salad Dressing

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 tsp […]

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Homemade Guacamole

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 

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Mid-Day Power Ball Snack

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 flaxseed 2/3 cup raw […]

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Almond Crusted Baked Cod

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  1 tsp […]

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Veggie Pizzadillas

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  1 fresh tomato, sliced  1 cup […]

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Quesadilla Casserole

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 […]

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Meatless Monday Lentil Burgers 

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 dried 2 […]

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Southwest Style Burger & Fries Night 

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 2 large […]

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Sloppy Joe Turkey Style

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 vinegar  ½ tablespoon brown sugar 4 […]

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Blueberry Yogurt Muffins

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 olive oil or avocado oil) 1 large […]

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Good Morning Coffee Smoothie

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)  1 small […]

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French Toast

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 Tbsp ground cinnamon (not […]

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Breakfast Egg Casserole

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 use leftover cooked chicken breast) […]

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Overnight Breakfast Oats

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 fruit (bananas or any berries)  Optional:  ½-1 […]

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Pasta Salad with Mixed Veggies

Adapted from Skipthesalt.com Ingredients: 12 ounces whole-wheat pasta: rotini or penne shaped 1 tablespoon olive oil 1/4 cup low-sodium chicken broth 1 garlic clove, chopped 2 medium onions, chopped 1 can (28 ounces) unsalted diced tomatoes in juice 1 pound mushrooms, […]

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Breakfast Berry Smoothie

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 using frozen strawberries, omit the ice. 1 cup […]

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