Healthy Recipes

Grilled Corn Dip

1 1/2 c grilled or roasted corn
2 oz low-fat cream cheese, softened
1 tbsp fresh lemon juice
3 tbsp skim milk
1 clove garlic, pressed
2 tsp fresh oregano leaves
2 tbsp pimientos, chopped
2 tbsp fresh chives, chopped

1 tbsp fresh parsley, chopped
1/4 tsp hot pepper sauce (optional)
Fresh ground black pepper

 

Directions:

In a small bowl, blend together cream cheese, lemon juice, garlic, oregano, pimiento, chives, and parsley. Stir in corn, and hot sauce to taste. Cover and refrigerate at least 2 hours. Serve with tortilla chips.

 

 

Pumpkin Pie

 

From The Cancer Survivor’s Guide by Neal Barnard, MD & Jennifer Reilly, RD.

8 servings

Ingredients:
1 ½ cups soymilk
4 tablespoons cornstarch
1 ½ cups solid-pack canned pumpkin or cooked pumpkin
½ cup sugar
1 teaspoon ground cinnamon
½ teaspoon ground ginger
½ teaspoon salt
⅛ teaspoon ground cloves
1 9-inch unbaked pie crust (graham cracker crust works well!)

Directions:

  • Preheat the oven to 375° degrees.
  • Combine soymilk and cornstarch in a large bowl and whisk until smooth.
  • Stir in the pumpkin, sugar and spices.
  • Pour into pie crust and bake for 45 minutes, or until firm. Cool before slicing.

 

Pumpkin Mousse

 

This delicious dessert is great on its own, or even more festive when topped with finely

chopped crystallized ginger, or a dusting of cinnamon or nutmeg.

 

8 servings

 

Ingredients:

2 10.5-ounce packages Japanese style firm silken tofu, drained (Trader Joe’s version “Trader San” comes in a 19-ounce water-packed container and works great!)

1 cup fresh or canned pumpkin puree

½ teaspoon salt

½ cup brown sugar

¾ teaspoon pumpkin pie spice

1 teaspoon vanilla

 

Directions:

  • Place all ingredients in food processor or blender.
  • Process, scraping sides, until sugar is dissolved and all ingredients are incorporated.
  • Pour into 8 individual dessert dishes or ramekins, and place in refrigerator for a few hours, if possible.

 

ChoKALEt Cake

 

Adapted from Cooking with Trader Joe’s Skinny Dish! by Jennifer Reilly, RD

Dark, leafy greens are an excellent source of calcium. Cooked collards have about 350 mg calcium per cup! This recipe originally uses kale—hence the name!

 

9 servings

 

Ingredients:

1 ¾ cups whole wheat pastry flour

½ cup sugar

¼ cup cocoa

1 teaspoon baking soda

½ teaspoon salt

½ cup orange juice concentrate, thawed

⅓ cup applesauce

2 teaspoons vanilla

½ cup filtered water

3 medium collard leaves or 3 large kale leaves, stems removed

1 teaspoon apple cider vinegar

½ cup semi-sweet dairy-free chocolate chips, optional

1 tablespoon powdered sugar, or ¾ cup thin vanilla frosting to top

 

Directions:

  • Preheat oven to 350° degrees.
  • Sift dry ingredients together.
  • Place wet ingredients (minus the vinegar) and collards in Vitamix or other powerful blender. Blend until smooth and bright green.
  • Stir wet ingredients, vinegar, and dry ingredients together until well-mixed.
  • Stir in chocolate chips, if using.
  • Pour batter into lightly oiled 9”x9” baking dish. Bake for 30-35 minutes until a toothpick inserted in center comes out clean.
  • Cool 10 minutes then sprinkle with powdered sugar or drizzle with frosting.

 

Mulled Cran-Apple Cider

 

4 Servings

Adapted from Eat, Drink & Be Vegan by Dreena Burton

 

Ingredients:

3 cups apple cider (apple juice works, too!)

1 cup pure unsweetened cranberry juice (may substitute with more apple cider/juice)

2 cinnamon sticks

5 whole cloves

½  teaspoon whole cardamom (or ¼ teaspoon ground cardamom)

1 teaspoon orange rind

¼  teaspoon freshly grated nutmeg (optional)

1-2 tablespoons agave nectar or maple syrup (or 2-3 pinches stevia), to taste, optional

 

Directions:

  • In a pot on medium-high heat, combine cider, cranberry juice, and cinnamon sticks.
  • Place the spices in a piece of cheesecloth or other fine-mesh fabric and tie up the bundle.
  • Add bundle to pot and bring to a low boil then reduce heat to low and simmer, uncovered, for about 20 minutes, stirring occasionally.
  • Taste and add sweetener if needed.

 

Rigatoni with Grilled Vegetable Sauce

12 Servings

Nutrition Facts:
Serving size: 1 cup
Calories: 185
Sodium: 95 mg
Fat Calories: 20
Carbohydrates: 36 g
Total Fat: 2.5 g
Fiber: 3 g
Trans Fat/Cholesterol: 0

Prep time: 20 minutes
Cooking time: 40 minutes

Grilled Vegetables:
2 tsp. olive oil
1 small eggplant (about 7.5 oz.), cut lengthwise into 1-inch strips
1 large red pepper (about 9 oz.)

Sauce:
2 tsp. olive oil
1 can (28 oz.) whole tomatoes with juice
1 large (10 oz.) onion, diced 
½ cup dry red wine (merlot or light Chianti)
4 tbsp. chopped fresh basil leaves
2 large garlic cloves, minced
Pinch of sugar
Kosher salt and freshly ground black pepper to taste
1 lb. rigatoni

Directions:

  • To prepare the grilled vegetables, coat an outdoor grill rack with cooking spray or line an oven broiler tray with foil. Heat the outdoor grill or oven broiler to high with the rack set 6 inches from the heat source. Cut the red pepper in half, and remove the seeds and white membrane. Brush the olive oil over the eggplant slices.
  • For an outdoor grill, place the red pepper directly on the rack, skin side down, along with the eggplant slices. For the oven, place the red pepper skin side up on the prepared broiler tray with the eggplant slices.
  • Grill or broil the vegetables until the red pepper skin blackens and the eggplant slices are soft and lightly charred. The cooking time will vary according to the method used.
  • Remove the red pepper to a bowl, cover with plastic wrap, and set aside to cool. Set the eggplant aside until cool enough to handle.
  • Once cooled, use your fingers to remove the blackened skin from the red pepper, discard the skin and cut into small squares. Dice the eggplant.
  • For the sauce, heat the olive oil in a large saucepan over medium heat.
  • Add the onion and garlic and sauté for 5 to 6 minutes, or until soft. Add the tomatoes and their juice to a bowl.
  • With your hands, gently crush the tomatoes, leaving them coarsely chopped.
  • Add the tomatoes, their juice and the wine to the pan and bring to a boil. Lower the heat for 20 minutes.
  • Meanwhile, prepare the pasta, bring a large pot of water to a boil and add a small amount of salt to the water.
  • Add in the rigatoni and cook until it is al dente, about 12 minutes. Drain and set aside. Do not rinse the pasta.
  • Add in the grilled red peppers, eggplant and the chopped basil to the sauce and continue to cook for 10 minutes or until the sauce is thick.
  • Add in the sugar to correct the acidity of the tomatoes. Season the sauce with salt and pepper.
  • Serve the sauce over the rigatoni and garnish with additional basil.

 

Winter Chicken and Barley Soup

 

6 Servings

 

Nutrition Facts:

Calories: 246

Protein: 18 g.

Carbohydrate: 26 g.

Fat: 9.5 g.

Saturated Fat: 2 g.

Cholesterol: 32 mg

Fiber: 6 g.

Sodium: 156 mg

Calories from Fat: 33%

 

Ingredients:

1 tbsp. olive or canola oil

1 tbsp. minced garlic

½ cup chopped onion

2/3 cup pearl barley

1 cup chopped carrots

1 cup chopped celery

2 cups sliced mushrooms (6 oz.)

1-½ cups chopped, cooked skinless chicken breast (about 7 oz. cooked)

5 cups low-sodium chicken broth

1/4 cup chopped fresh parsley (or 1 tbsp. parsley flakes)

1/3 slivered almonds, toasted (toast by heating over medium heat in nonstick frying pan, stirring, often, until golden brown)

Pepper to taste

Salt to taste (optional)

 

Directions:

  • Add oil to a large nonstick saucepan over medium heat. 
  • Stir in onions, celery, mushrooms and garlic and sauté until mushrooms are lightly browned (about 7 minutes).
  • Stir in carrots, chicken, and broth and bring to boil. Stir in the barley, cover the saucepan, and reduce heat to simmer. 
  • Cook for about an hour or until barley is just tender.
  • Turn off the heat and stir in parsley and almonds. Add pepper to taste and salt to taste if desired.

 

Baked Kale Chips

4 Servings

Nutrition Facts:
Calories: 65
Fiber: 1 g
Fat: 4 g
Carbohydrates: 7 g
Protein: 2 g
Cholesterol: 0
Sodium: 146 mg

Ingredients:
1 tbsp. olive oil
¼ tsp. sea salt
4 cups kale (1 bunch), stems removed, torn into chip-size pieces

Directions:

  • Place a rack in middle of oven. Preheat oven to 350 degrees F. Line a 10x15-inch baking sheet (not nonstick) with parchment paper.
  • Wash kale and trim stems from each piece. Spin dry in a salad spinner and blot any remaining moisture with paper towels.
  • In large bowl, toss kale with olive oil until thoroughly coasted. Use your hands to get every piece thoroughly coated. Toss with salt. Spread in a single layer on baking sheet.
  • Bake until chips are crispy, about 15 minutes. Watch carefully so they don’t burn.
  • Put pan on a wire rack until chips are cool. Serve immediately.

Minted Barley Salad

8 Servings
Nutrition Facts:
Serving size: ½ cup
Calories: 140
Calories from fat: 65
Trans Fat/ Cholesterol: 0
Total Fat: 7 g
Protein: 2 g
Sodium: 45 mg
Fiber: 3 g
Carbohydrates: 19 g

Prep time: 10 minutes
Cooking time: 40 minutes

Ingredients:
2 tsp. olive oil
1 strip fresh lemon zest
½ small onion, minced
2 medium plum tomatoes, seeded and cubed
1 cup pearl barley
6 oz. sliced fresh spinach
4 cups water
3 scallions, thinly sliced

Dressing:
1 tbsp. red wine vinegar
2 sun-dried tomatoes (not packed in oil), rehydrated and finely chopped
1 garlic clove, minced
1-1/2 tbsp. fresh minced mint
3 tbsp. olive oil
Sea salt and freshly ground back pepper to taste

Directions:

  • Heat the oil in a large saucepan over medium heat. Add the onion and sauté for 2 minutes. Add the barley and sauté for 2 minutes. Add in the water and lemon zest, and bring to a boil. Lower the heat, cover and simmer for about 40 minutes or until the barley is tender.
  • Drain the excess water from the barley, remove the lemon zest and discard. Add the barley to a salad bowl.
  • Add the plum tomatoes, spinach and scallions to the barley.
  • To prepare the dressing, whisk together the red wine vinegar, sun-dried tomatoes, garlic and fresh mint. In a thin stream, slowly add the olive oil and whisk until the dressing is emulsified.
  • Season the dressing with salt and pepper.
  • Pour the dressing over the barley salad and garnish with fresh mint.

Cabbage Casserole

6 Servings

Nutrition Facts:

Calories: 168

Calories from Fat: 9.2 grams

Carbohydrates: 8.2 grams

Protein: 13.6 grams

Sodium: 278 mg

Calcium: 390 mg

Fiber: 1.9 grams

 

Ingredients:

½ tsp. seasoned salt

2 tbs. minced fresh parsley

2 tbs. shredded Parmesan cheese

6 t tbs. shredded Swiss cheese

½ cup chopped green onions 

½ cup liquid egg substitute                      

1 cup skim milk

1 cup grated carrot                                  

4 cups shredded cabbage                        

 

Directions:

  • Using nonstick cooking spray, sauté the cabbage, carrot and onions until crisp-tender. 
  • Transfer to a greased shallow 2-qt baking dish (a glass 8” x 12” works well). 
    In a bowl, combine the egg, milk, Swiss cheese and seasoned salt. 
  • Pour over the vegetables.
  • Sprinkle with the parsley and Parmesan cheese.
  • Bake, uncovered, at 350 degrees for 30-35 minutes or until a knife inserted near the center comes out clean.

Quartet of Berries with Fresh Peach Sauce

8 Servings
Nutrition Facts:
Serving size: ½ cup
Calories: 55
Fiber: 3 g
Fat, Cholesterol, Sodium: 0
Carbohydrates: 13 g

Prep time: 5 minutes

Ingredients:
1 cup fresh rinsed blackberries
1 cup fresh rinsed raspberries
1 cup hulled, rinsed and sliced fresh strawberries
1 cup fresh rinsed blueberries

Sauce:
1 tbsp. fresh lemon juice
1- ½ tbsp. sugar
2 small ripe peaches (11 oz.) peeled, pitted and chopped (about 1 cup)

Directions:

  • Combine the strawberries, raspberries, blackberries and blueberries in a large bowl.
  • Add the peaches, sugar and lemon juice to a blender or food processor. Puree the peaches until smooth, about 60 seconds.
  • Strain the puree with a sieve to remove any fibrous strings.
  • To serve, add a pool of sauce to an individual plate.
  • Top with 1/2 cup of the berries. Garnish with a sprig of mint.
  • Repeat to use all the berries and peach sauce.