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 swe
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
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 spi
BREAKFAST TACOS
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
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 fr
Good Morning Coffee Smoothie
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
French Toast
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 al
Breakfast Egg Casserole
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 rotisseri
Overnight Breakfast Oats
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&nbs
Breakfast Berry Smoothie
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 ic
Sweet Honey Vegetable Rice Bowl
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
BBQ MEATBALLS
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
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 P
TUNA SALAD POCKET
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 po
Almond Crusted Baked Cod
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 Tb
Veggie Pizzadillas
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, sl
Quesadilla Casserole
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&nbs
Meatless Monday Lentil Burgers
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 c
Southwest Style Burger & Fries Night
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&n
Sloppy Joe Turkey Style
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 yello
Peppered Tuna Kabobs
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
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 
Heart Healthy Chicken Cacciatore
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 mediu
Pumpkin-Spaghetti Squash Casserole
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 tab
Penne with Roasted Broccoli and Tomatoes
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 ca
Maple Glazed Salmon Fillet with Rice & Green Beans
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
Cinco de Mayo Sheet Pan Chicken Fajitas
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
Italian Chicken and Veggie Grill Packets
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 (scru
St. Patrick’s Day Corned Beef Hash Recipe
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) *
Keep “Pizza Night” Heart Healthy
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 ser
Valentine’s Day Corn and Red Pepper Chowder
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&nbs
TO-GO TURKEY ROLL UP AND VEGGIE SNACK
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
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
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
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
Mid-Day Power Ball Snack
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 c
Avocado Deviled Eggs
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
Tomato Basil Bruschetta
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
Crockpot Pumpkin Taco Soup
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
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
Rosemary Sweet Potato Hash
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 d
Spinach Pear Salad with Vinaigrette
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
“Clean” Ranch Salad Dressing
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 yo
Pasta Salad with Mixed Veggies
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
Cauliflower Salad with Yogurt Sauce and Pomegranate
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 &frac1
Swiss Potatoes Au Gratin
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
Roasted Fall Vegetable Platter
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,
Flourless & Butter Free Peanut Butter Oatmeal Chocolate Chip Cookies
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 chocola
Red White and Blue 4th of July Pie
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 whi
Balsamic Vinaigrette Dressing
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
TACO SEASONING (salt free)
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
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 gin