The Recipes

Below you will find recipes for Healthy Eating. The recipes tend to be quickly prepared and easily frozen or eaten as “left overs”. Many can be made in large quantities for that purpose.

Some recipes will list gluten-free flours, pastas, or breads. Some of our clients avoid gluten. It is not necessary for everyone to do this. If you do not avoid gluten, replace with whole grain or 1/2 whole grain and 1/2 regular flours and omit the amaranth.

The recipes are arranged in the following categories:

Breads
Desserts
Fish
Fruits
Meat entrees
Salads, Dressings, and Meal-Salads
Snacks
Soups
Vegetables and Side Dishes
Vegetarian entrees

Recipe hints:

After reading over these recipes, you may realize that you can transform many of the foods you currently eat to a healthier version. Here are some things to try:

Add baby-food carrots to any soup, stew or other red food.

Omit salt except in baked products. This is true especially if you are using canned foods. To further lower salt, rinse canned beans, vegetables and other products before using. And there are no-sodium-added products, or plain fresh or frozen vegetables.

Sauté in as little oil, in a non-stick pan, as possible. You can even go fat-free by microwaving onions, celery, and garlic, rather than using any oil.

Cut the sugar in half. You will probably not be able to tell in most recipes.

Cut oil in half in many recipes. Even in baking, up to half of the oil will not be missed in the product; in some cases you may need to replace the oil with applesauce or prune paste to make up the volume. No, you won’t know it’s prunes, but they add a lot of moisture without grease.

Replace all iceberg lettuce with fresh spinach, or a dark lettuce, such as Romaine. Iceberg lettuce is just crunchy water, while the darker greens have many vitamins, calcium and minerals.

There is nothing wrong with green beans, but in many ways they are also crunchy water. Don’t avoid them by any means, but spinach, collards and other dark greens are better, and so are orange vegetables like carrots, sweet potatoes and winter squash.

Keep checking our website, and even this page. It will be updated with new tips and information.