“To wish to be well is a part of becoming well.” 

Healthier Recipes for Healthy Families

Mixed-Fruit Smoothie

1 medium-size peach or fresh or frozen berries or other fruit 

1 medium-size banana
1 cup nonfat or low-fat fruit-flavored yogurt
1 cup ice

May add one scoop protein powder if desired

1. Peel and slice the fruit
2. Place the yogurt in the blender first.  Then place the fruit, (powder) and ice in a blender or food processor
and blend until smooth, about 3 minutes. Turn the blender or processor off. Stir with a wooden spoon to make sure the fruit is completely blended. Pour into tall glasses and serve.

Per serving: Calories: 150-200; Total Fat: 1-2g; Saturated Fat: 1-2 g; Sodium: 40-60 milligrams; Cholesterol: 3-5 milligrams. 

Cinnamon French Toast

1/4 cup skim milk
1/4 cup fat-free egg substitute
1 tsp canola or olive oil
1/2 tsp vanilla
1/4 tsp ground cinnamon
8 slices whole grain bread

DIRECTIONS: In a 9″x13″ baking dish, mix the milk, eggs, oil, vanilla and cinnamon.  Add the bread to the mixture coating both sides.  Coat the griddle or large non-stick frying pan with non-stick spray.  Place over medium heat until hot. Transfer the bread to the pan, 1-2 slices at a time.  Brown on both sides. Makes 4 servings.

Nutrition Facts: Amount Per Serving: Calories 200,  Fat 3-4g, Cholesterol 1mg, Sodium 250mg.

Low-Fat Blueberry Muffins

2 cups whole wheat pastry flour
1 tsp. Baking soda
1 1/4 cup  Buttermilk
2  Egg whites, lightly beaten  (organic free-range eggs recommended)
1/2 cup  Honey
1/3 cup canola oil
1 cup  Blueberries (fresh or frozen)

DIRECTIONS: Sift the flour and baking soda together.  In a separate bowl, whisk the next 4 ingredients together until creamy, then stir in the blueberries. Form a well in the center of the dry ingredients and pour in the wet. Fold together until the batter is moistened and still somewhat lumpy. Pour into greased muffin tins and bake in a preheated 350F oven for 25-30 minutes.

Nutrition Facts: Servings: 12, Calories 175, Fat 6g, Cholesterol 1 mg, Carbohydrates 30g (2 exchanges), Sodium 100mg

Whole Wheat Veggie Pizza Dough

1 package active dry yeast
1 cup warm water
1 teaspoon sugar
1 teaspoon salt
2 tablespoons canola or olive oil
1 c. whole wheat flour
1 1/2 c. unbleached naturally white flour

DIRECTIONS: Dissolve yeast in warm water. Stir in remaining ingredients; beat vigorously 20 strokes.  Let rest about 10 minutes.  Spray bottom of a pizza pan or cookie sheet with vegetable cooking spray and spread with pizza dough. Top with pizza sauce (8 oz. jar) or make your own pizza sauce using 8 oz. tomato sauce, 2 tsp. Oregano leaves, 1 tsp. salt, 1/8 tsp. minced garlic and 1/8 tsp. pepper.

*Add any veggies you like – broccoli, spinach, artichokes, peppers, mushrooms, olives, fresh tomatoes are tasty toppings.  Be creative!!! This is a great way for your family to get their daily servings of vegetables. Have the kids help.
*Top with 8 oz. shredded low fat mozzarella cheese and bake at 425 degrees for 20 minutes or until cheese is light brown.

Easy Salmon Dinner

1-1 1/2  lb. fresh or frozen Salmon fillets
Bottle of Lemon-Dill marinade (lemon juice and dill mixture)
1 box quick cooking wild rice
Fresh vegetables like green beans, broccoli, cauliflower, etc.

DIRECTIONS: Cut salmon in to 4 pieces and brush with marinade.   Grill or broil salmon until cooked, usually 10 – 15 minutes.  While salmon is cooking, make wild rice and steam the vegetables.   This entire meal should take no more that 20 – 25 minutes to prepare and is filled with great nutrition!   Serves 4

15 Minute Taco Dinner

1 package soft tortillas (whole wheat or taco shells)
2 fresh tomatoes diced
1 fresh onion diced
1 fresh avocado sliced
Leaf lettuce  (Romaine, red/green leaf)
1 lb. lean ground beef or chicken breast
8 oz. Low fat Monterrey Jack or Colby cheese
Optional: low fat sour cream

DIRECTIONS: Cook meat, dice up vegetables and set everything out in bowls.  Have each person make their own taco according to their tastes. This requires minimum preparation and goes great with Spanish rice and/or black beans!

Cheese/Veggie Wraps

1 whole wheat or veggie tortilla
2 slices soy or low fat milk cheese (colby-jack or cheddar are good)

Veggie suggestions:
shredded carrots
chopped tomatoes
sliced cucumber or avocado
light mayo or light ranch dressing
alfalfa sprouts
green or yellow pepper

DIRECTIONS: Spread mayo on the tortilla and then put cheese on.  Choose veggies of your choice to add to the wrap.   Wrap it up and enjoy!   These are great after school snacks that kids can make themselves.   Makes 1 wrap.

Veggie Sandwiches/Wraps

2 Slices Whole Grain Bread, Pita Pocket or tortilla
Soy or 2% milk cheese

Choose from the following to add to the sandwich/wrap:
Leaf lettuce or spinach, sprouts
Sliced Tomatoes
Thinly sliced Onions
Sliced Avocado
Grated Carrots
Sliced Cucumbers
Chopped Red Peppers

DIRECTIONS: Pick and choose the veggies you like!  Any other fresh veggies of your choice may be added or lean meat like chicken or turkey.

*Spread a healthy dressing or lite mayo on the bread, tortilla or pita pocket, add cheese and veggies and enjoy! Or mash the avocado and omit the dressing.

Pesto and Green Veggie Pizza

1 package active dry yeast
1 cup warm water
1 teaspoon sugar
1 teaspoon salt
2 tablespoons vegetable oil
1 c. whole wheat flour
1 1/2 c. unbleached naturally white flour  

DIRECTIONS: Dissolve yeast in warm water. Stir in remaining ingredients; beat vigorously 20 strokes.  Let rest about 10 minutes.

Fresh Pesto:
2 cups fresh basil leaves, packed
1/4 c. grated Parmesan cheese
1/2 c. olive oil
2 T. pine nuts or walnuts
3 garlic cloves, finely minced

(may also purchase ready-to-eat pesto in market)

*Place basil in small batches in food processor and whip until well chopped (do about 3/4 cup at a time).  Add about 1/3 of the nuts and garlic, blend again.  Add about 1/3 of the Parmesan cheese; blend while slowly adding about 1/3 of the olive oil, stopping to scrape down sides of container.  Process basil pesto until it forms a thick, smooth paste.  Repeat until all ingredients are used; mix all batches together well.  Basil pesto keeps in refrigerator one week, or freeze for a few months.

Fresh Pesto
Artichoke hearts, chopped
Fresh spinach
8 oz. Fresh mozzarella cheese slices or packaged shredded mozzarella cheese
Black or Green sliced olives
Pepperoncini peppers,choppe

*Spray bottom of a pizza pan or cookie sheet with vegetable cooking spray and spread with pizza dough.  Cook for about 6-8 minutes in oven to slightly cook the crust.  Remove from oven and top with fresh pesto, artichoke hearts, spinach, olives and pepperoncini; top with 8 oz. of fresh Mozzarella slices or shredded mozzarella cheese.

Bake at 425 degrees for 20 minutes or until cheese is light brown.

Low-fat Creamy Broccoli Casserole

2 heads fresh broccoli, broken into florets and steamed
1 (8 ounce) can of fata-free or low-fat Cream of Broccoli soup
1/2 C bran flakes cereal, crushed
1/2 C grated Romano cheese
Freshly ground black pepper to taste

DIRECTIONS: Preheat oven to 350 degrees. Place the steamed broccoli in a casserole dish.  Pour the cream of broccoli soup over the broccoli.  Sprinkle bran flakes and cheese over the mixture.  Add pepper to taste. Bake the broccoli for 15 to 20 minutes or until the topping is golden brown.

Sweet and Spiced Carrots

2 pounds baby carrots, washed and peeled
2 Tbsp. unsalted low-fat margarine
3 Tbsp. dark brown sugar
1/2 tsp. ground ginger
1/2 tsp. cinnamon
1/2 tsp. allspice

1.  Steam the carrots until tender, about 10 to 12 minutes.  Remove from heat and set aside.
2.  In a large saucepan, melt the butter.  Add the brown sugar and seasonings.
3.  Toss the carrots with the butter, sugar and seasoning mixture.
4.  Cook 3 to 5 minutes over medium heat, stirring gently until the carrots have carmelized.
5.  Remove from heat immediately and serve.

Broccoli Salad

1/2 red onion chopped
1/2 cup raisins
1 cup sunflower seeds or chopped nuts
3 Tablespoons apple cider vinegar
1/4 cup Miracle Whip or lite or low-fat mayonnaise

DIRECTIONS: Mix all ingredients together. Serve immediately or chilled.

Apple/Nut Green Salad

2 Golden or Red Delicious apples, peeled and diced
1/4 cup pecans or walnuts, cut into large pieces
1 stalk of celery, diced
1 handful of baby greens
Juice of one orange

DIRECTIONS: Place greens in bottom of bowl. Add apple chunks, then celery, and top with pecans. Pour orange juice over the salad and enjoy! Raisins can also be added to this salad for a sweeter taste.

Whole Grain Pasta Salad

1 package whole grain or veggie rotini, wagon wheel, bow tie or other pasta
1 jar artichoke hearts
2 medium carrots
4-8 oz. low fat cheddar cheese or soy cheese
Fresh broccoli and cauliflower florets
Light Italian Dressing 
1/4 c. Parmesan Cheese

DIRECTIONS: Cook pasta.  Cut up veggies into bit-sized pieces and cube the cheese. Toss together with pasta, Parmesan cheese and Italian dressing to taste.   Add other veggies like peppers if you like them!

Spinach and Apple Salad

4 pounds fresh spinach, torn and stems discarded
1 Red Delicious apple, cored and thinly sliced
1 Granny Smith apple, cored and thinly sliced
1 cup toasted slivered almonds
1 cup raisins
2/3 cup thinly sliced green onions
1/4 cup toasted sesame seeds

DIRECTIONS: Toss spinach, apples, almonds, raisins, green onions, and sesame seeds in a salad bowl. Just before serving, pour dressing of your choice (balsamic vinagarette is tasty) over salad and toss.

Apple Raisin Dessert

6 apples, chopped or sliced
1 cup raisins, soaked in distilled water 15 min.
¼ cup almonds, sliced
2 Tablespoons apple juice or cider
1 teaspoon cinnamon
1 tsp. nutmeg

DIRECTIONS: Combine apples, raisins, and almonds in serving bowl. Drizzle apple juice or cider over fruit and sprinkle with cinnamon and nutmeg. (If the apples are not sweet enough, you can drizzle a small amount of honey over the fruit.)

Healthy Banana Split

2 medium bananas
8 “scoops” watermelon*
1 pint fresh blueberries
½ cup vanilla low-fat yogurt
¼ cup crunchy cereal nuggets (granola) or crumbs

DIRECTIONS: Peel bananas and cut in half crosswise; cut each piece in half lengthwise. For each serving, lay 2 banana pieces against sides of shallow dish. Place watermelon “scoop” at each end of dish. Fill center space with blueberries. Stir yogurt until smooth; spoon over watermelon “scoops”. Sprinkle with cereal. Makes 4 servings.

* Using ice cream scoop, scoop balls of watermelon. Remove seeds if needed.

Yummy Apple Crisp

4 C diced apples (about 4-6), Optional: dip in OJ to prevent browning
1 C blueberries (optional)
1/3 C Whole-wheat flour (you could also use rice or oat if avoiding wheat)
1 C oats
1/3 C brown sugar
1 tsp. Cinnamon
1/3 C Canola or Olive oil

DIRECTIONS: Place apples and blueberries in a 8X8 or 9X9 baking dish. Combine dry ingredients, add oil and stir until well mixed. Crumble over fruit. Bake at 375 for 30 min. Serves 6

Apricot Baked Apples (Serves 8)

8 apples, cored (use baking apples)
3/4 cup apricot preserves
1/2 cup raisins (golden good)
1/4 tsp ground ginger
1/4 tsp ground coriander
1  tsp ground cinnamon

DIRECTIONS: Preheat oven to 375°. Mix apricot preserves with next 4 ingredients. Spoon apricot mixture into apples. Place apples in baking dish. Add 1/2 inch of water. Bake at 375° for 45 – 60 minutes, basting frequently. Serve hot.


Nutrition information per serving: 170 calories, 1g protein, 45 g carbohydrate, 0 g fat, 0 mg cholesterol, 1 mg sodium

Blueberry-Lemon Sorbet

Prep time: 7 minutes    Freeze: 60 minutes (Makes 5 servings)

3 cups fresh or frozen blueberries, thawed
1/2 cup water
2 tablespoons honey
1 teaspoon lemon zest
2 tablespoons fresh lemon zest
1/8 teaspoon salt

DIRECTIONS: Place all ingredients in a blender or food processor; process until smooth. Place berry mixture in a freezer-safe container, and freeze until hard (1 hour).  Let stand about 10 minutes before serving.  (Serving size 1/2 cup)

Calories 70; Fat 0g; Cholesterol 0mg; Protein 1g; Carbohydrate 22g; Sugars  17g; Fiber 2g; Sodium 60mg.

Healthier Chocolate Chip Cookies

1 3/4 c. organic unbleached un-enriched all natural white flour
1/2  c. organic whole wheat flour
1 tsp. baking soda
1/2 tsp. coarse sea salt
1/2 c. organic unsweetened applesauce
1/2 c. Low-fat margarine or buttery spread  
1/2 c. white sugar  (can also use 1/2 c. Splenda)
3/4 c. brown sugar or preferred= organic Sucanat  (available at Whole Foods or other natural food stores; some mainline stores carry it also)
2 tsp. vanilla
1 c. semi-sweet chocolate chips

Optional:  1/2 c. chopped walnuts or almonds
                 1/4 c. ground flax seeds

DIRECTIONS: Set oven to 375 degrees. Mix flours, baking soda and sea salt (and optional ground flax seed) – set aside. Mix applesauce, butter spread, sugar, sucanat and vanilla in large bowl. Add dry ingredients to wet mixture, mix in chocolate chips and nuts. Drop by teaspoonfuls and bake on greased cookie sheet for 9 minutes. Makes 2 ½ to 3 dozen.

Healthy Oatmeal Chocolate Chip Cookies

¼ c applesauce
2 Tb. lite butter or margarine (no transfats)
1/3 white sugar
½ brown sugar
1 egg
1 tsp. vanilla extract
1 c whole wheat flour
¾ tsp. salt
1 tsp. baking soda
1 tsp cinnamon
¼ c wheat bran
1-2 Tb flaxseeds
¾ c quick oats
¾ dark chocolate chips or crushed chocolate bar

Preheat oven to 350 degrees. Beat together applesauce, butter, sugar, and brown sugar. Beat in egg and vanilla. In a separate bowl, stir together flour, baking soda, salt, cinnamon, wheat bran and flaxseeds. Stir flour mixture into first mixture and mix well.  Then stir in oats, followed by the chocolate chips. Place rounded teaspoon-full dough 2” apart on ungreased cookie sheet. Bake 10-12 minutes.

Rainbow Fruit Pops

1 1/2 cups fresh or frozen blackberries, thawed
1 tablespoon sugar
1 cup sliced peeled peaches
1 1/2 cups cubed honeydew melon
Dash of salt


1.  Place blackberries and sugar in blender, and process until smooth.  Strain the mixture through a fine mesh sieve into a bowl; discard solids.  Set blackberry puree aside. Puree the peaches in blender; set aside.  Puree honeydew and salt; set aside.
2.  Spoon 2 tablespoons blackberry mixture into each of 6 (3 ounce) ice-pop molds. Layer on 2 tablespoons peach puree. Spoon 2 tablespoons honeydew puree on top of peach layer.
3.  Place sticks in center of molds.  Freeze 6 hours or until thoroughly frozen.  (Serving size: 1 fruit pop)

Calories 50 (5% from fat); Fat 0g; Cholesterol 0mg; Protein 1g; Carbohydrate 12g; Sugars 9g; Fiber 3g; Iron 0mg; Sodium 8mg; Calcium 15mg.

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