Healthy Eating- Recipe Thread

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momW's picture
Joined: 09/29/09
Posts: 5634
Healthy Eating- Recipe Thread

Post your "healthy" recipes. If you have a preparation/cooking time for it please list it.

Lets keep this thread only for the recipes please. If you have comments about certain recipes and want to thank or ask questions to the poster of that recipe feel free to start a thread about that recipe. This will make it easier for us to go through the recipes (especially those of us (me) that are doing it quickly while making our weekly menu).

And if you don't mind, please turn off your siggy's for this one. It'll help keep it a little more streamlined.

*keep in mind that healthy means different things to different people

momW's picture
Joined: 09/29/09
Posts: 5634

Turkey Salsa

1 lb ground turkey (or lean beef)
1 jar salsa
2 c pico de gallo
jalapeno, seeded and chopped (optional, to add more heat)

Brown meat. Drain. Add salsa & pico. Serve warm or cold. Can be served from crock-pot. We scoop it with organic blue corn tortilla chips.

(we've used it as a meal, usually lunch, but it makes a great potluck offering)

Joined: 06/22/10
Posts: 5602

Stuffed Pork Loin

What You Need

3/4 cup boiling water
1 pkg. (120 g) Stove Top Lower Sodium Stuffing Mix for Chicken
1 apple, peeled, finely chopped
3 Tbsp. dried cranberries
3/4 cup chopped toasted pecans
1 centre-cut pork loin (4 lb./2.2 kg), butterflied (you can also use boneless pork chops i usually do instead of loin)

Make It

HEAT oven to 400°F.
ADD boiling water to stuffing mix in medium bowl; stir just until moistened. Cover. Let stand 5 min. Add fruit and nuts; mix lightly.
UNROLL meat; spread with stuffing. Roll up meat, starting at one long side; tie in several places with butcher twine. Place, seam-side down, on foil-covered baking sheet sprayed with cooking spray. (if using boneless just pound flat and place in middle and roll up)
BAKE 50 min. to 1 hour or until 155°F.(30-40 min for boneless chops) Remove meat from oven; cover loosely with foil. Let stand 10 min. or until medium doneness (160°F) before slicing to serve.

Substitute raisins or dried apricots for the cranberries.

alwayssmile's picture
Joined: 08/26/07
Posts: 14483

Whole Wheat Pancakes

1 cup whole wheat flour
1 tablespoon common granulated sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 egg
1 cup milk
2 tablespoons oil

Oil a frying pan. Mix the flour, sugar, baking powder and salt in one bowl. In another bowl, scramble the egg, then add the milk and the 2 tablespoons of oil. Mix the dry and wet ingredients together, well enough to eliminate dry spots but no more.

Heat the frying pan to medium temperature. Pour a pancake. The pancake will bubble. When the bubbling settles down and the edges are slightly dry, flip the pancake. When the pancake looks done, remove it and start another one.

alwayssmile's picture
Joined: 08/26/07
Posts: 14483

Whole Wheat Applesauce Muffins

· 6 tablespoons butter
· 1 ½ cups whole wheat flour
· 1 teaspoon baking powder
· ½ teaspoon baking soda
· 1 teaspoon cinnamon
· ½ teaspoon salt
· 2 eggs
· 2/3 cup brown sugar
· 1 ½ cups applesauce (chunky works best)
1. Heat over to 375 degrees. Grease or line a 12-cup muffin tin with bake cups and set aside.
2. In a small microwave-safe bowl, melt the butter on high for about 30 to 60 seconds; set aside to cool slightly.
3. Sift together flour, baking powder, baking soda, cinnamon, and salt into a large mixing bowl.
4. In another bowl, whisk together the eggs and brown sugar. Stir in the applesauce and melted butter until mixture is smooth.
5. Pour the apple mixture over the flour mixture. Mix with a wooden spoon just until the flour disappears.
6. Fill the muffin tins about 2/3 full with batter. Bake for 20 minutes or until light brown.
Optional - Add 1/2 cup chopped nuts (or a full cup if you LOVE nuts) to the batter before cooking.

alwayssmile's picture
Joined: 08/26/07
Posts: 14483

Whole Wheat Macaroni and Cheese

1 1/2 cups uncooked whole wheat pasta
2 tablespoons butter
2 tablespoons whole wheat flour
1 cup milk
teaspoon ground mustard
1 to 1 1/2 cups grated cheese
salt and pepper, to taste

Cook pasta according to directions.
Meanwhile, melt butter in sauce pan over medium heat. Whisk in the flour. Continue whisking for 1 minute. Add milk. Whisk until smooth. Turn heat down to low. Add ground mustard. Add cheese and stir. Season with salt and pepper. Add cooked pasta and mix well.

alwayssmile's picture
Joined: 08/26/07
Posts: 14483

Lime and Garlic Chicken Spinach Salad

4 skinless, boneless chicken breast halves
1/2 onion, chopped
2 tablespoons minced garlic
1 teaspoon fresh ground black pepper
pinch salt
1/4 cup fresh lime juice
More lime juice to taste

Mix together the onion, garlic, pepper, salt, and 1/4 cup lime juice in a zip bag. Add chicken and marinate for at least a few hours. Grill and slice. Serve over spinach. Top with more lime juice to taste.

alwayssmile's picture
Joined: 08/26/07
Posts: 14483

Spaghetti Squash Tacos

1 spaghetti squash
taco seasoning (recipe to follow)
Corn taco shells
Baby spinach
Shredded cheddar cheese
1 cup cooked black beans (about 1/2 a can)
1 cup frozen corn
1/2 cup diced onion

Split spaghetti squash in half. Scoop out the seeds. Cook however you normally would spaghetti squash. I like to place mine in a glass dish with a bit of water. Cover and microwave for about 15 minutes. While cooking, mix the black beans, corn, and onion in a bowl. Leave it sitting out. Once squash is tender, use a fork to get the squash strands out. Place squash strands in a saucepan, 1 cup of water, and taco seasoning. Simmer for 5 minutes. Meanwhile, place taco shells in the oven to crisp.
Fill tacos with seasoned spaghetti squash, black bean mixture, cheese, and spinach.

Taco Seasoning - recipe from Give Peas a Chance

3 tablespoons chili powder
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon crush red pepper flakes
1 teaspoon dried oregano
1 1/2 teaspoons dried cilantro
4 1/2 teaspoons cumin
2 1/2 teaspoons salt
3 tablespoons black pepper

Mix. Store in an airtight container. Seasons one pound of meat.
This is (obviously) hot.

Joined: 06/22/10
Posts: 5602

maple dill carrots


* 3 cups peeled and sliced carrots
* 2 tablespoons brown sugar
* 1 1/2 tablespoons chopped fresh dill (i use dried)
* 1/2 teaspoon black pepper


1. Place carrots in a skillet and pour in just enough water to cover. Bring to a boil over medium heat; simmer until water has evaporated and the carrots are tender. Stir in brown sugar, dill, and pepper.

this recipe calls for butter to fry them in the pan, but i just use a little bit of oil

Joined: 06/22/10
Posts: 5602

Cheesy Stuffed Shells

What You Need

1 container (500 g) cottage cheese (i use non fat)
1 pkg. (300 g) frozen chopped spinach, thawed, well drained
1 cup Kraft Part Skim Mozzarella Shredded Cheese, divided (you can use any cheese, i use a less fat one)
1/4 cup Kraft 100% Parmesan Light Grated Cheese
1 tsp. Italian seasoning
20 jumbo pasta shells, cooked, drained
1 can (680 mL) pasta sauce
1 large tomato, chopped

Make It

HEAT oven to 400°F. Mix cottage cheese, spinach, 1/2 cup mozzarella, Parmesan and seasoning until well blended; spoon 1 heaping Tbsp. into each pasta shell.
COMBINE pasta sauce and tomatoes; spoon 1/2 into 13x9-inch baking dish. Place shells, filled-sides up, in baking dish; top with remaining sauce mixture. Cover with foil.
BAKE 25 min. or until heated through. Uncover; top with remaining mozzarella. Bake, uncovered, 2 min. or until cheese is melted.

Make Ahead
Assemble recipe as directed; cover. Refrigerate up to 24 hours. When ready to serve, bake, covered, at 400°F for 35 min. or until heated through. Top with remaining mozzarella and continue as directed.

Joined: 06/22/10
Posts: 5602

cheesy rice

* 1 Tbsp. KRAFT Zesty Italian Dressing
* 2 Tbsp. chopped onions
* 3/4 cup instant brown rice, uncooked
* 3/4 cup no sodium chicken broth
* 1 plum tomato, chopped
* 2 Tbsp. PHILADELPHIA Cream Cheese Spread
* 2 Tbsp. KRAFT 100% Parmesan Finely Shredded Cheese
* 1 Tbsp. chopped fresh parsley

Heat dressing in small saucepan on medium heat. Add onions; cook and stir 3 min. or until tender.
Stir in rice, broth and tomatoes. Bring to boil. Reduce heat to low; simmer 3 min.
Add cheeses and parsley; stir until blended. Remove from heat. Let stand, covered, 5 min. before serving.

Joined: 06/22/10
Posts: 5602

Butternut Squash Soup

1 3lb Butter nut squash- peeled and cubed (about 1" pieces)
3 tbls of butter or olive oil ( just drizzle in olive need to be specific Smile
1 Large onion Chopped
2 Cloves of garlic (Chopped into 1/4's)
1tsp Cinnamon
1 Container of Chicken Broth (i use no sodium)
2 tbls Maple Syrup (optional for sweeter taste)

First peel and chop your butternut squash. Its way easier with a knife then a peeler, scrape out seeds as well.
For those of you who feel intimidated by the squash.. First you cut where the buldge is, the bulgy part is where the seeds are. cut of the ends and this makes a better base for proping up and chopping. Cut the non bulgy side into cubes, the bottom part with seeds cut in half length wise and scrape seeds with a spoon, then chop like you did the first time.

Cut 1 large onion and garlic

In a large pot, melt 3 tbls of butter, (or olive oil). Toss in onion until they are transparent. Then add garlic and tsp of cinnamon. When you can smell the garlic (approx. 30 sec) add the chopped squash.

Add chicken broth making sure it covers the squash. If it doesnt I added about 2 1/2 c of water. Depending on the peices sizes you cut you may need more or less.

Let squash cook until its very tender, you can check this with a fork.

Laddle squash and broth in 3 cup portions, into a blender. Open top cap to let steam, then put back on... Blend into a smooth puree and transfer into another bowl. I used my crock pot to keep it warm till dinner ( Low setting)

At this point you can add you maple syrup if you prefer a sweeter taste. I added a few tsp of salt and pepper to taste.

* also as a topping you can add a tsp of sour cream and chopped chives..or cinnamon dusted croutons..

TiggersMommy's picture
Joined: 02/14/10
Posts: 6043

Grilled Caprese Salad

Fantastic, super easy, crowd pleasing, summery twist to a classic dish!

Prep Time = 5 minutes/Cook time = 5 minutes

Big tomatoes that aren't too ripe
Mozzarella Cheese
Fresh Basil
Garlic infused ( or just regular) olive oil
Balsamic reduction (or just balsamic vinegar)

1. Slice tomatoes into 1/2 inch slices. Brush lightly with olive oil. Grill on medium heat for 2 minutes on each side or until grill marks appear.

2. Slice mozzarella cheese into 1/4 inch discs. Arrange cheese and tomatoes on a plate. Top with torn basil, balsamic reduction, and maybe some cracked pepper.

TiggersMommy's picture
Joined: 02/14/10
Posts: 6043

Mac and Cheese for Grown-ups

Healthier (but still delicious) version of the kiddo favorite

Cook time ~ 1.5 hours (but only ~15 minutes hands on cooking)

2 cups (8 oz.) whole-wheat penne
1 lb. spinach leaves, trimmed
1/4 cup olive oil
1/4 cup all-purpose flour (whole wheat works too)
2 cups fat-free milk
1/2 cup plus 2 Tbs. grated Parmesan cheese
2 cloves garlic, minced (2 tsp.) or more if you really like the garlic Wink
1/4 tsp. ground nutmeg, optional

1. Preheat oven to 350°F. Coat 11- x 9-inch baking dish with cooking spray.

2. Cook penne according to package directions. Drain, and set aside.

3. Heat large pot over medium-high heat. Add spinach, and cook 2 to 3 minutes, or until wilted, stirring with tongs to cook all leaves. Drain, and press out any excess liquid. Coarsely chop wilted spinach, and set aside.

4. Heat oil in large saucepan over medium heat. Whisk in flour, and cook 2 minutes, stirring constantly. Gradually whisk in milk, and cook 5 minutes, or until sauce has thickened, whisking constantly. Remove from heat, then add penne, spinach, 1/2 cup Parmesan, garlic, and nutmeg, if using, to sauce, and stir until well coated. Season with salt and pepper, if desired. Transfer to prepared baking dish, sprinkle remaining 2 Tbs. Parmesan over mixture, and bake 45 minutes to 1 hour, or until top is browned.

Joined: 04/23/06
Posts: 485

Sweet potato fries

4-6 sweet potatoes, preferrably organic
olive oil, salt, pepper, and a Ziploc bag

Heat oven to 425.
Peel potatoes and slice into 1/2" sticks.
Throw them in the bag and add just enough olive oil to coat them.
Spread onto a cookie sheet and sprinkle with salt and pepper. Don't overcrowd them or they will turn out soggy! If you need to, just use 2 cookie sheets.
Bake for 30 minutes, flipping them halfway through.

Joined: 04/23/06
Posts: 485

greek lima beans

This recipe takes a long time, but it's really easy!

-2 cups dried lima beans (or 1 16 oz package)
-3/4 cup olive oil
-1 big can crushed tomatoes (23 oz?)
-3 or 4 cloves of garlic, minced
-fresh dill, minced...1 to 2 tbsp.(you can use dried too, but fresh is way better!)
-salt, to taste

Soak beans overnight in a pot, making sure the water level is about 2 inches or so above beans.

Heat oven to 375. Place beans on medium-high heat until boiling. Reduce heat and simmer for 20-30 minutes.
Pour beans and remaining ingredients into a 13x9 casserole dish and stir well. Bake for about 2 hours, checking and stirring beans every so often until tender enough. If they look dry you can add some water to the mix, you don't want them drying out. I like to use a fork and "test" a few areas to make sure they're all done.

momW's picture
Joined: 09/29/09
Posts: 5634

Slow Cooker Sausage with Sauce

Not terribly healthy, but not incredibly bad either. But oh so yummy (and simple/quick!)

8 (4 ounce) links fresh Italian sausage (we use the rope sausage we make)
1 (26 ounce) jar spaghetti sauce (we use a quart of homemade)
1 green bell pepper, seeded and sliced into strips
1 onion, sliced
1/4-1/2 spaghetti jar of water
3-4 cloves of garlic roughly chopped

Boil the sausage in a pot of water for a few minutes to get some of the grease released. Place all ingredients in slow cooker, stir and heat on low for 6 hours. Serve on hoagie rolls.

(we get some Jimmy John's day old bread and make subs with provolone cheese)

TiggersMommy's picture
Joined: 02/14/10
Posts: 6043

Gnocchi with Chickpeas and Seared Broccoli Raab

Cook time

8 oz pkg gnocchi
8 oil-packed sun-dried tomatoes, drained and quartered, 2 Tbs. oil reserved
1/2 onion, thinly sliced
1 small bunch broccoli raab, stems trimmed, cut into 2 inch pieces
1 15-oz can chickpeas, rinsed and drained

1. Cook gnocchi in large pot of boiling water according to directions. Drain, reserving 1/2 cup cooking water, and set aside.

2. Heat reserved sun-dried tomato oil in large pot over medium heat. Add onion, and cook 5 to 7 minutes, or until beginning to brown. Increase heat to high, and stir in broccoli raab. Cook 2 to 3 minutes, or until broccoli raab begins to wilt. Add sun-dried tomatoes, cooked gnocchi, and chickpeas, and cook 2 to 3 minutes more, or until some of the gnocchi begin to brown. Stir in reserved cooking water, cook down until most of the water is gone. Season with salt and pepper, if desired

Joined: 04/23/06
Posts: 485

I always forget to add stuff to this thread! I've got LOTS of healthy recipes!

Quick Teriyaki beef (or turkey) with veggies and rice

1 cup uncooked white or brown rice

1 pound frozen ground beef/turkey (I use 90/10 beef)

2 tbsp dried chopped onion or 1/4 cup fresh minced onion

1/2 bag frozen mixed veggies (green beans, corn, carrot, peas)

1 bottle SOY VAY teriyaki sauce or Trader Joe's very very teriyaki (This brand ain't cheap, but it's THE BEST.)

-A time saving trick...when I buy a big pack of ground beef, I separate it into 1 lb. sections and put each one in a freezer bag. Then I pound it flat so it's like a sheet of meat. Wink
You can stack them up easily in your freezer, and they cook much faster!

1. Start rice, following instructions on package. Remember that brown rice takes about 15-20 min longer so you'll need to start it earlier.

2. Run hot water over your sheet of meat, then break it into 4 or 5 sections and throw it in a skillet on medium high. Add onion and cover with a lid. After about 5 minutes, break up the beef with a wooden spoon, give it a stir and cover for a few more minutes.

3. Add UP TO about 1/4 bottle of SOY VAY teriyaki sauce. It's strong, so be careful! Stir it up and add 1/2 package of frozen mixed veggies. Stir that up and cover for about 10 minutes, stirring once or twice.

4. That's it! Serve over hot rice. Serves about 4.

TiggersMommy's picture
Joined: 02/14/10
Posts: 6043

Waldorf Blue Cheese Cascadian Couscous Salad

OMG delicious

alwayssmile's picture
Joined: 08/26/07
Posts: 14483

Oats & Banana Cookies
(original recipe from wholesomebabyfood, but I found it good for me!)

1 c quick oats

1 c whole wheat flour
1/4 t salt

1/4 t cinnamon
1/4 t nutmeg

1 t baking powder

1/4 cup brown sugar (can easily leave this out)
1 c (about 2) overripe bananas, mashed

1 t vanilla extract

3 T oil of choice

Mix dry, mix wet, add wet to dry. Drop by the spoonful onto parchment paper or greased baking sheet. Bake 12-15 min at 350.