healthy recipes

healthy recipes

Healthy recipes are the perfect blend of flavor and nutrition, proving that eating well can be exciting and delicious. Enjoy!

Cinnamon-Spiced Greek Yogurt Delight

  • BREAKFAST

  • Greek yogurt has its roots in ancient Greece, where it was prized for its creamy texture and rich protein content. Traditionally strained to remove excess whey, this thick and tangy treat became a staple in Mediterranean diets, celebrated for its versatility and health benefits. Greek yogurt has gained worldwide popularity, becoming a modern favorite in smoothies, snacks, and savory dishes!

    • 10 oz non-fat Greek yogurt (about 1 1/4 cups)

    • 1/2 teaspoon ground cinnamon, or up to 1 teaspoon for a bolder flavor

    • 1/2 teaspoon pure vanilla extract (optional, for added warmth)

    • 1 teaspoon maple syrup or honey (optional, for light sweetness)

    • 2 tablespoons pumpkin seeds (or a blend of your favorite seeds)

    • A pinch of sea salt

    • Optional toppings: sliced banana, apple wedges, or berries

    1. In a small bowl, mix the Greek yogurt with cinnamon, vanilla extract, maple syrup (if using), and a pinch of sea salt until smooth and well combined.

    2. Spoon into a serving bowl or jar.

    3. Sprinkle with pumpkin seeds, or your favorite seed blend, for crunch and texture.

    4. Add fruit on top if desired for a fresh, naturally sweet finish.

    5. Enjoy chilled for a refreshing snack or light dessert.

    Makes 2 servings. Nutrition facts per serving: Calories: 143, Carbs: 8 grams, Fat: 1 gram, Protein: 24 grams.

Golden Asparagus Frittata

  • BREAKFAST

  • Frittatas, often called the Italian answer to omelets, originated as a humble dish that made use of leftover ingredients. Known for their versatility, these open-faced egg creations became a staple in Italian kitchens, blending eggs with vegetables, meats, and cheeses. Over time, the frittata evolved into a beloved brunch and dinner option, celebrated for its simplicity and endless possibilities!

    • 1/2 tablespoon extra-virgin olive oil

    • 1 clove garlic, minced

    • 1/2 cup onion, thinly sliced

    • 1 teaspoon fresh thyme, chopped

    • 12 stalks asparagus, cooked & cut into 2-inch pieces

    • 1/2 medium tomato, seeded and diced

    • 1 1/2 cups liquid egg whites

    • 1/2 cup grated reduced-fat Parmesan cheese

    • Pepper, to taste

    • Nonstick cooking spray

    1. In an oven-safe nonstick skillet, warm the olive oil over medium heat.

    2. Add the garlic, onion, and thyme, and sauté for a few minutes until the onion becomes tender but not browned.

    3. Toss in the asparagus and cook for another minute. Mix in half of the chopped tomato and stir briefly. Remove the veggies from the pan and set aside. Wipe out the pan if needed.

    4. Set your oven broiler to preheat. In a medium bowl, whisk together the egg whites and cheese until smooth.

    5. Lightly spray the skillet with nonstick spray and place it over medium heat.

    6. Pour in the egg mixture and distribute the cooked vegetables evenly over the top. Lower the heat and cook for 5 to 8 minutes, or until the bottom is set and lightly golden.

    7. Carefully move the skillet under the broiler and cook for another 5 minutes, or until the frittata is fully cooked and firm on top.

    8. Slide the finished frittata onto a serving plate. Add pepper to taste, then garnish with the remaining chopped tomato. Serve warm and enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 144, Carbs: 11 grams, Fat: 5 grams, Protein: 14 grams.

Lean and Green High-Protein Breakfast

  • BREAKFAST

  • Eggs and bacon became a breakfast duo in the early 20th century when marketing genius Edward Bernays helped popularize the pairing as part of a hearty American breakfast. While eggs had long been a breakfast staple, adding crispy bacon brought savory balance and indulgence. Together, they have since become an iconic morning meal loved for their simplicity and satisfying flavor!

    • 1 cup liquid egg whites

    • 4 slices turkey bacon, chopped

    • 2 teaspoons extra-virgin olive oil

    • 1/2 cup green onion, chopped

    • Salt, to taste

    • Pepper, to taste

    1. In a small skillet over medium heat, cook the turkey bacon until browned and crispy. Remove from the pan and place on a paper towel to absorb excess oil. Let cool slightly, then chop or crumble.

    2. In a bowl, whisk the egg whites until smooth. Stir in the cooked turkey bacon.

    3. Coat the skillet with olive oil and return it to medium heat.

    4. Pour the egg mixture into the pan and scramble gently with a fork or spatula until fully cooked.

    5. Stir in the chopped green onion and cook for about 1 minute, just until it softens.

    6. Remove from heat, season with salt and pepper to taste, and enjoy warm.

    Makes 2 servings. Nutrition facts per serving: Calories: 162, Carbs: 6 grams, Fat: 6 grams, Protein: 20 grams.

Hearty Low-Carb Burrito

  • BREAKFAST

  • Burritos, meaning "little donkeys" in Spanish, are believed to have originated in Northern Mexico as a practical way to wrap delicious fillings in a portable flour tortilla. Traditionally stuffed with beans, meat, or cheese, these tasty bundles quickly crossed borders and evolved into countless variations. Today, burritos are very popular, offering a flavorful, handheld meal that’s perfect for any time of day!

    • 6 slices turkey bacon

    • 1/2 cup liquid egg whites

    • 1 small tomato, cored, seeded, and chopped

    • 1/2 cup reduced-fat shredded cheddar cheese

    • Reduced-fat, low-carb flour tortillas (6-inch)

    • Nonstick cooking spray

    1. In a pan over medium heat, cook the turkey bacon until crispy, turning as needed. Once cooked, transfer to a plate lined with paper towels. Let cool slightly, then crumble into pieces.

    2. Wipe out the pan if needed, then lightly coat it with nonstick spray and return to medium heat.

    3. Add the egg whites and cook, gently stirring, until they’re almost fully set.

    4. Stir in the crumbled bacon and diced tomato, cooking for about 1 more minute to warm everything through.

    5. Warm the tortillas in a dry pan for 1-2 minutes, flipping once, until soft and pliable.

    6. Spoon the egg mixture evenly into the center of each tortilla. Top with reduced-fat cheddar cheese.

    7. Fold into burritos and enjoy while warm.

    Makes 4 servings. Nutrition facts per serving: Calories: 200, Carbs: 15 grams, Fat: 6 grams, Protein: 20 grams.

Citrus-Kissed Grilled Salmon Salad

  • SALADS

  • Grilled salmon has been cherished for centuries, with origins tracing back to ancient fishing communities that valued salmon for its rich flavor and nourishing qualities. While grilling is popular around the world, it’s especially beloved in places like Puerto Rico and Morocco, where fresh fish is often seasoned and flame-kissed to perfection. Whether served whole or filleted, grilled salmon remains a timeless favorite - simple, satisfying, and always special.

    • 2 salmon fillets, about 1 pound total

    • 1 yellow or orange bell pepper, cleaned and sliced

    • 1 medium cucumber, peeled and thinly sliced

    • 2 tomatoes, quartered

    • 8 cups mixed greens

    • 2 tablespoons extra-virgin olive oil

    • 2 tablespoons lemon or lime juice

    1. Grill or broil the salmon fillets until cooked to your desired level of doneness. Once done, cut each fillet in half to make four portions.

    2. In a large bowl, combine the bell pepper, cucumber, tomatoes, and mixed greens.

    3. In a separate small bowl, whisk together the olive oil and lemon or lime juice to make the citrus dressing. Pour the dressing over the salad and toss until evenly coated.

    4. Divide the salad among four plates or bowls, then top each with a portion of the grilled salmon. Serve and enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 307, Carbs: 8 grams, Fat: 18 grams, Protein: 24 grams.

Tuna Garden Power Salad

  • SALADS

  • Canned tuna became popular in the early 20th century, providing an affordable, long-lasting protein option. First popularized in the United States, it became a kitchen staple thanks to its convenience and versatility. From sandwiches to casseroles, canned tuna quickly swam into hearts and homes, becoming a pantry favorite around the globe!

  • Ingredients:

    • 4 cups mixed greens

    • 2 cups steamed broccoli, chopped (fresh or frozen; if using frozen, thaw and drain before steaming)

    • 1 red pepper, sliced

    • 1 tomato, chopped

    • 4 tablespoons low-fat ranch dressing

    • 2 hard-boiled eggs (prepackaged or freshly cooked), peeled and sliced into quarters

    • 1 can (4 oz) water-packed tuna

    • Salt, to taste

    • Pepper, to taste

    1. On a large plate or in a wide bowl, arrange the lettuce and chopped vegetables as the base of the salad.

    2. Drizzle with ranch dressing and gently toss to coat everything evenly.

    3. Top the salad with tuna and the quartered eggs.

    4. Finish with a pinch of salt and pepper to taste. Serve and enjoy!

    Makes 2 servings. Nutrition per serving: Calories: 264, Carbs: 18g, Fat: 10g, Protein: 25g.

Vegetable Cabbage Soup with Ground Meat Option

  • SOUPS

  • Cabbage has been a staple in kitchens for centuries, with its origins dating back to ancient civilizations like the Greeks and Romans, who prized it for its versatility and health benefits. Once a humble, hardy vegetable, it spread across Europe and beyond, thriving in cool climates. Over time, cabbage became a key ingredient in dishes like coleslaw, sauerkraut, and even cabbage rolls. Whether served raw, cooked, or pickled, cabbage remains a beloved vegetable that’s both nutritious and easy to grow.

    • 1 tablespoon olive oil

    • 1 pound extra lean ground turkey, beef, or pork

    • 2 cloves garlic, minced

    • 1 sweet onion, diced

    • 1 large carrot, peeled and chopped

    • 2 celery stalks, chopped

    • 2 bay leaves

    • 1 small head green cabbage (about 4 cups)

    • 1 (28-ounce) can diced tomatoes

    • 1/2 cup green beans, chopped

    • 6 cups low sodium vegetable broth

    • 1 teaspoon basil

    • 1/2 teaspoon thyme

    • 1 teaspoon oregano

    • 1/2 cup frozen peas

    • Salt, to taste

    • Pepper, to taste

    1. In a large soup pot, heat the olive oil over medium-high heat. Add the meat (such as ground turkey, beef, or pork), along with the garlic and diced onion. Season with a pinch of salt and pepper. Cook, breaking up the meat with a spoon, until browned and fully cooked, about 5 minutes.

    2. Add the chopped carrots and celery to the pot. Sauté for another 4 minutes, just until the vegetables begin to soften.

    3. Stir in the bay leaves, shredded cabbage, diced tomatoes (with their juice), green beans, and vegetable broth. Sprinkle in the basil, thyme, and oregano.

    4. Bring the mixture to a gentle boil, then reduce the heat and let it simmer uncovered for about 25–30 minutes, or until the cabbage is tender.

    5. Add the frozen peas and cook for an additional 3 minutes, just until heated through.

    6. Remove the bay leaves. Taste and adjust seasoning with more salt and pepper if needed.

    7. Ladle into bowls and serve warm. Enjoy!

    Makes 6 servings. Nutrition facts per serving: Calories: 201, Carbs: 16 grams, Fat: 8 grams, Protein: 15 grams.

Greek-Style Turkey Pita

  • MEAT

  • Pita bread has a rich, ancient history, originating in the Middle East over 4,000 years ago! Known for its pocket that can hold delicious fillings, it’s been a staple in Mediterranean and Middle Eastern diets for centuries. The iconic "pocket" is formed during baking when the dough puffs up, creating a perfect space for stuffing with savory treats. Today, pita is enjoyed worldwide, from wraps to dips, adding flavor and fun to every meal.

    • Nonstick cooking spray

    • 1 (16-ounce) package lean ground turkey

    • 1/2 teaspoon garlic salt

    • 1/2 teaspoon dried oregano

    • 3/4 cup chopped cucumber

    • 2/3 cup Tzatziki sauce, low-calorie ranch dressing, or dressing of choice

    • 6 pita flat breads

    • 1/2 cup crumbled feta cheese

    • 1 can (2 1/4-ounce) ripe black olives, drained and chopped

    • 1 cup chopped fresh spinach leaves

    • 1 large tomato, chopped

    1. Lightly spray a skillet with nonstick cooking spray and place over medium-high heat.

    2. Add the ground turkey and cook, breaking it apart with a spoon, until browned and fully cooked.

    3. Stir in the garlic salt and oregano. Remove from heat.

    4. In a small bowl, mix the chopped cucumber with the ranch dressing.

    5. To assemble, fill each pita with a portion of the turkey mixture.

    6. Drizzle with the cucumber dressing and top with feta, olives, spinach, and tomato.

    7. Serve immediately and enjoy!

    Makes 6 servings. Nutrition facts per serving: Calories: 350, Carbs: 30 grams, Fat: 15 grams, Protein: 35 grams.

Simple Sesame Chicken Lettuce Wraps

  • CHICKEN

  • Lettuce wraps have a long history, with roots in Asian cuisine, particularly in Chinese and Thai dishes. The concept of wrapping flavorful fillings in crisp lettuce leaves has been around for centuries, offering a light, healthy alternative to tortillas or bread. The wraps became popular in the West in the 1980s, thanks to the rise of lighter, healthier eating trends. Now, they are a favorite for anyone looking for a fresh, low-carb twist on tacos, burgers, and more, making them the perfect bite-sized treat!

    • 8 large lettuce leaves (2 large lettuce leaves per person)

    • 2 cloves garlic, minced

    • 1/4 cup hoisin sauce

    • 1 teaspoon sesame oil

    • 1 tablespoon soy sauce

    • 1 tablespoon rice wine vinegar

    • 2 teaspoons coconut oil

    • 1 pound extra lean ground chicken

    • 1 sweet onion, chopped

    • 1 bunch green onions, sliced

    • 2 tablespoons sesame seeds

    1. Gently rinse the lettuce leaves and pat them dry with a clean towel. Place them in the fridge to keep crisp until ready to use.

    2. In a small bowl, mix together the garlic, hoisin sauce, sesame oil, soy sauce, and vinegar. Set aside for later.

    3. Warm the coconut oil in a medium skillet over medium-high heat. Add the ground chicken and cook, breaking it up with a spatula, until it begins to brown.

    4. Add the diced onion and continue cooking for a few minutes, stirring often, until the onion softens and turns translucent.

    5. Stir in the sliced green onions. Pour in the prepared sauce and stir to combine everything evenly.

    6. Lower the heat and let the mixture simmer gently until the chicken is fully cooked and the flavors meld, about 5-7 minutes.

    7. To serve, scoop some of the chicken mixture into each chilled lettuce leaf. Sprinkle with sesame seeds, wrap, and enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 265, Carbs: 15 grams, Fat: 11 grams, Protein: 19 grams.

Seared Steak over Spinach with Tomato Toss

  • MEAT

  • Spinach and tomatoes are Mediterranean staples, prized for their freshness and flavor. In this dish, tender raw spinach forms a crisp, earthy bed for seared steak, while a simple tomato salad on the side brings a burst of juicy brightness. This combination celebrates the balance and vibrance of Mediterranean-inspired cooking; fresh, colorful, and full of life!

    • 2 steaks (flank steak, sirloin, or filet mignon)

    • 2 cups baby spinach leaves, cleaned and dry

    • 2 plum tomatoes, cut into eighths

    • 8 pitted Kalamata olives, roughly chopped

    • 1/2 red onion, sliced thin

    • 4 teaspoons extra-virgin olive oil

    • 4 teaspoons balsamic vinegar

    • Salt, to taste

    • Pepper, to taste

    1. Lightly season the steaks with salt, pepper, and your favorite herbs.

    2. Grill or broil the steaks for a few minutes on each side, cooking them to your preferred level of doneness.

    3. While the steaks cook, place a layer of fresh baby spinach on each plate.

    4. In a separate bowl, toss together the chopped tomatoes, olives, and onion. Drizzle with olive oil and vinegar, then mix well to coat evenly.

    5. Once the steaks are ready, rest them briefly, then place on top of the spinach. Serve with a generous scoop of the tomato salad on the side. Enjoy!

    Makes 2 servings. Nutrition facts per serving: Calories: 372, Carbs: 9 grams, Fat: 24 grams, Protein: 26 grams.

Green Bean Bowl with Protein

  • SEAFOOD

  • Food bowls have ancient roots, with early civilizations using bowls to mix and serve meals in one convenient vessel. Modern food bowls, like grain or salad bowls, gained popularity for their balance of flavors, textures, and nutrients. From ancient times to trendy cafés, food bowls have remained a comforting, all-in-one way to enjoy delicious, wholesome meals!

    • 3 tablespoons extra-virgin olive oil

    • 3 garlic cloves, finely chopped

    • 1 tablespoon fresh oregano leaves, chopped

    • 2 1/2 tablespoons red wine vinegar

    • 1/4 teaspoon salt

    • 1/4 teaspoon pepper

    • 1/2 pound shrimp, shelled and deveined, or 1/2 pound boneless, skinless chicken breast, thinly sliced

    • 1 pound green beans

    • 1 pint cherry tomatoes, halved

    • 1/4 cup pitted Kalamata olives

    1. In a small bowl, whisk together the garlic, oregano, vinegar, salt, and pepper. While whisking, slowly drizzle in the olive oil until the dressing is fully blended.

    2. Place the shrimp or chicken in a shallow dish and spoon about 1/4 cup of the dressing over it. Toss to coat, cover, and refrigerate for 30 minutes to marinate.

    3. While the protein marinates, fill a large bowl with ice water. Add the green beans to a microwave-safe dish, cover, and microwave on high for 3 minutes until bright green and just tender. Immediately transfer them to the ice bath to stop the cooking. Drain well and set aside.

    4. Set an oven rack about 4 inches below the broiler and preheat the broiler on high. Arrange the shrimp or chicken in a single layer on a rimmed baking sheet and broil for 3–5 minutes, or until fully cooked and lightly browned.

    5. In a mixing bowl, toss the green beans with the tomatoes and olives. Pour in the remaining dressing and mix gently to combine.

    6. Divide the vegetable mixture among four bowls and top each with the cooked shrimp or chicken. Serve immediately and enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 230, Carbs: 14 grams, Fat: 13 grams, Protein: 15 grams.

Crunchy Tofu Bowl

  • VEGAN

  • Tofu’s history is as versatile as the food itself! It originated over 2,000 years ago in ancient China, where legend says it was accidentally created by a cook curdling soy milk with natural nigari. Known as "bean curd," tofu quickly became a staple in East Asian diets for its high protein and adaptability. It traveled to Japan, Korea, and beyond, finding its way into dishes from miso soup to stir-fries. Today, tofu is loved worldwide, proving that this humble soy block is truly timeless!

  • For the tofu:

    • 8 ounces extra firm tofu

    • 2 tablespoons cornstarch

    • 1 tablespoon sesame oil

    • 2 teaspoons sesame seeds

    • 1 green onions, for garnish

    For the sauce:

    • 1 teaspoon chili garlic sauce

    • 2 teaspoons cornstarch

    • 2 teaspoons honey

    • 1/4 cup low-sodium soy sauce

    • 1/2 teaspoon rice wine vinegar

    • 2 tablespoons water

    1. Take the tofu out of its package and wrap it in several layers of paper towels. Place a weight, like a skillet or a can, on top to press out excess moisture. Let it sit for about 30 minutes, replacing the towels halfway through if they become too damp.

    2. After pressing, cut the tofu into bite-sized cubes. Place them in a bowl, sprinkle with 2 tablespoons of cornstarch, and gently toss until all sides are evenly coated.

    3. In a large pan, heat sesame oil over medium-high heat.

    4. Carefully add the tofu cubes to the pan in a single layer. Cook, turning occasionally, until each side is golden and crispy.

    5. While the tofu cooks, whisk together the chili garlic sauce, 2 teaspoons of cornstarch,  honey, soy sauce, rice wine vinegar, and water in a small bowl to make the sauce.

    6. Once the tofu is browned and crisp, pour the sauce into the skillet. Stir right away, as the sauce will start to thicken quickly.

    7. Sprinkle in sesame seeds and toss the tofu to coat it well with the glossy sauce.

    8. Remove from the heat, top with sliced green onions, serve warm and enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 118, Carbs: 10 grams, Fat: 6 grams, Protein: 6 grams.

Mediterranean Lentil Salad

  • SALADS

  • Mediterranean salads have a rich history rooted in the sunny shores of the Mediterranean Sea, where fresh, seasonal ingredients shine. Inspired by ancient Greek and Roman cuisine, these salads celebrate simplicity, combining crisp vegetables, hearty grains, and flavorful herbs. Olive oil, a staple of the region for millennia, often ties these vibrant dishes together. Mediterranean salads embody the essence of health, community, and the region’s love for fresh, wholesome flavors. Each bite is a nod to a timeless culinary tradition!

    • 1 cup cooked lentils, drained and rinsed

    • 1 teaspoon salt

    • 1 stalk celery, diced

    • 2 cloves garlic, minced

    • 2 tablespoons fresh-squeezed lemon juice

    • 2 tablespoons extra-virgin olive oil

    • 1/2 cup red onion, diced

    • 1/4 cup parsley, chopped

    • 1/2 cup canned roasted red peppers, drained, rinsed, and diced

    • 1 cup tomatoes, seeded and diced

    • Salt, to taste

    • Pepper, to taste

    1. Soak dry lentils in water overnight. Rinse thoroughly and place them in a small saucepan.

    2. Add enough water to cover the lentils by about two inches. Stir in 1 teaspoon of salt.

    3. Bring the water to a boil over medium-high heat, then reduce the heat to low and simmer until the lentils are tender, about 20 minutes.

    4. While the lentils cook, prepare the vegetable mixture: In a large serving bowl, combine the celery, garlic, lemon juice, olive oil, onion, parsley, roasted red pepper, tomatoes, salt, and pepper. Mix well.

    5. Once the lentils are cooked, drain and rinse them under cold water to cool.

    6. Add the cooled lentils to the vegetable mixture in the serving bowl. Toss everything together until evenly combined.

    7. Cover the bowl and refrigerate for 30 minutes to allow the flavors to meld. Serve and enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 147, Carbs: 16 grams, Fat: 7 grams, Protein: 7 grams.

Hearty Meatball Vegetable Soup

  • SOUPS

  • Meatballs have a savory, global history! While their exact origin is debated, they are believed to have originated in ancient civilizations, evolving across cultures. From Italy’s classic spaghetti and meatballs to Swedish, Middle Eastern, and Asian variations, these tasty bites have been enjoyed for centuries. Whether in sauces, soups, or on their own, meatballs continue to be a beloved dish that brings comfort and flavor to tables everywhere!

    • 1 pound ground chicken (or ground meat of your choice)

    • 1 tablespoon annatto (achiote) – optional for color and mild flavor

    • 1 bay leaf

    • 1/2 cup green pepper, chopped

    • 4-6 mint leaves - optional

    • 1 small onion, chopped

    • 10 cups water

    • 4 tablespoons instant corn flour

    • 2 cloves garlic, minced

    • 1/2 teaspoon oregano

    • 1/2 teaspoon black pepper

    • 2 small tomatoes, chopped

    • 1/2 teaspoon salt

    • 2 cups cabbage, chopped

    • 2 medium carrots, chopped

    • 2 celery stalks, chopped

    • 1 medium chayote, chopped

    • 1 (10-ounce) package frozen corn

    • 2 medium zucchini, chopped

    • 1/2 cup cilantro, minced

    1. In a large soup pot, combine the annatto (if using), bay leaf, green pepper, half of the chopped onion, and water. If using mint leaves, add half of them now and reserve the rest for garnish. Bring the mixture to a boil over high heat.

    2. Meanwhile, in a mixing bowl, combine the ground chicken, instant corn flour, garlic, the remaining onion, oregano, black pepper, chopped tomatoes, and salt. Mix until everything is well incorporated.

    3. Shape the mixture into small meatballs, about 1 inch in size.

    4. Once the water in the pot reaches a boil, gently drop in the meatballs. Lower the heat and let them simmer for 30 to 45 minutes.

    5. Add the chopped cabbage, carrots, celery, and chayote to the pot. Continue simmering for another 25 minutes, or until the vegetables are nearly tender.

    6. Stir in the corn and zucchini and cook for a final 5 minutes.

    7. Remove from heat and sprinkle with chopped cilantro and the remaining mint. Serve hot and enjoy!

    Makes 8 servings. Nutrition facts per serving: Calories: 170, Carbs: 24 grams, Fat: 6 grams, Protein: 11 grams.

Almond Chicken and Fresh Slaw

  • CHICKEN

  • Almond chicken is a delicious fusion dish with roots in Chinese and Western cuisines. Traditionally inspired by Chinese almond-flavored sauces and crunchy nut toppings, this dish gained popularity for its balance of tender chicken and nutty richness. Over time, almond chicken evolved into a beloved global favorite, combining flavor, texture, and a touch of elegance!

  • Chicken:

    • 1/2 cup unsalted almonds, toasted

    • 1 clove garlic

    • 1 tablespoon fresh lemon juice

    • 3/4 teaspoon lemon zest, grated

    • 2 tablespoons extra-virgin olive oil

    • 1/4 teaspoon dried rosemary

    • 1/4 teaspoon salt

    • 2 chicken breast halves (about 8 ounces), boneless and skinless

    Slaw:

    • 1/2 cup red bell pepper, thinly sliced

    • 2 cups green cabbage, finely shredded

    • 1/3 cup red onion, thinly sliced

    • 2 tablespoons extra-virgin olive oil

    • 1 tablespoon vinegar of your choice

    • Salt, to taste

    • Pepper, to taste

  • For the Chicken:

    1. Preheat the oven to 425°F.

    2. In a food processor, combine the toasted almonds, garlic, lemon juice, lemon zest, olive oil, rosemary, and salt. Pulse until a thick, coarse paste forms.

    3. Place the chicken breast halves in a baking dish. Spread the almond mixture evenly over the top of each piece, pressing gently to coat.

    4. Roast in the preheated oven for about 20–25 minutes, or until the chicken is fully cooked and juices run clear.

    5. Remove from the oven, tent loosely with foil, and let rest for 5–10 minutes before serving.

    For the Slaw:

    1. In a large bowl, combine the sliced bell pepper, shredded cabbage, and red onion.

    2. Drizzle with olive oil and vinegar. Season with salt and pepper to taste.

    3. Toss until everything is well coated. Serve immediately or refrigerate to chill before serving.

    Makes 4 servings. Nutrition facts per serving: Calories: 339, Carbs: 9 grams, Fat: 24 grams, Protein: 22 grams.

Oven-Baked Chicken with Brussels Sprouts and Cauliflower

  • CHICKEN

  • The combination of Brussels sprouts and cauliflower brings together two nutrient-packed veggies with European roots. While Brussels sprouts have been cultivated since the Middle Ages, cauliflower gained prominence in Italy during the Renaissance. Pairing their earthy and mild flavors became a favorite in modern cooking, celebrated for its versatility in roasting, sautéing, and creating wholesome, colorful dishes!

  • Chicken:

    • 1/2 cup lemon juice

    • 2 tablespoons extra-virgin olive oil

    • 1/4 teaspoon salt

    • 1/4 teaspoon pepper

    • 1 pound  boneless, skinless chicken breast

    • Nonstick cooking spray

    Vegetables:

    • 1 1/2 pounds Brussels sprouts, trimmed

    • 4 cups cauliflower

    • 2 tablespoons extra virgin olive oil

    • 1/8 teaspoon salt

    • 1/8 teaspoon pepper, black ground

  • For the Chicken:

    1. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.

    2. Pat the chicken breasts dry with a paper towel, then place them in a resealable bag or shallow dish. Pour the lemon mixture over the chicken, seal, and refrigerate for at least 30 minutes to marinate.

    3. Preheat the oven to 350°F.

    4. Remove the chicken from the marinade and place it in a baking dish. Discard any remaining marinade.

    5. Bake for about 30 minutes, or until the chicken is cooked through and the juices run clear.

    6. Let the meat rest briefly before serving.

    For the Roasted Vegetables:

    1. Preheat the oven to 400°F.

    2. In a large bowl, toss the Brussels sprouts and cauliflower with olive oil, salt, and pepper until well coated.

    3. Spread the vegetables in a single layer on a baking sheet lined with parchment paper or lightly greased.

    4. Roast for 25–30 minutes, stirring once or twice, until the vegetables are tender and golden brown at the edges.

    5. Serve warm alongside the chicken.

    Makes 4 servings. Nutrition facts per serving: Calories: 278, Carbs: 7 grams, Fat: 15 grams, Protein: 26 grams.

Hearty Turkey Bacon Red Bean Bowl

  • MEAT

  • Turkey bacon is the healthier cousin of traditional bacon, making its debut in the late 20th century as a leaner, poultry-based alternative. Crafted to mimic the smoky, savory flavor of classic pork bacon, it quickly won over fans looking for a guilt-free breakfast option. While it might lack the sizzle of its porky counterpart, turkey bacon has carved out a crispy niche in kitchens everywhere!

    • 1 cup  long-grain brown rice, uncooked

    • 3/4 teaspoon sea salt

    • 2 tablespoons extra-virgin olive oil

    • 1 cup onion, finely chopped

    • 1 small green bell pepper, finely chopped

    • 1/4 cup celery, finely chopped

    • 2 cloves garlic, finely chopped

    • 1/2 teaspoon dried thyme, finely crushed

    • 6 slices turkey bacon, finely chopped

    • 1 (15-ounce) can red kidney beans, drained

    • 1 (15-ounce) can diced tomatoes

    1. Prepare the rice according to the package instructions, adding 1/2 teaspoon of salt to the cooking water.

    2. While the rice cooks, heat the oil in a large nonstick skillet over medium heat.

    3. Add the chopped onion and sauté for about 3 minutes, until it begins to soften. Then stir in the bell pepper, celery, garlic, thyme, and the remaining 1/4 teaspoon of salt. Cook for another 5 minutes, stirring occasionally.

    4. Mix in the chopped bacon and cook for about 5 minutes, allowing it to brown slightly and release its flavor.

    5. Add the beans and canned tomatoes (including their juices), stir to combine, then reduce the heat to low. Cover and let simmer for 15 minutes to allow the flavors to blend.

    6. Spoon the bean mixture over the cooked rice, serve warm and enjoy!

    Makes 6 servings. Nutrition facts per serving: Calories: 332, Carbs: 47 grams, Fat: 8 grams, Protein: 13 grams.

Quick Salmon and Bean Stir-Fry

  • SEAFOOD

  • Stir-fry has its roots in ancient China, where the wok became a culinary staple for quick, high-heat cooking. Originally a practical way to stretch ingredients, stir-frying evolved into an art, blending vibrant vegetables, meats, and flavorful sauces. Today, it’s a beloved global cooking method, celebrated for its speed, versatility, and delicious results!

    • 2 tablespoons black bean garlic sauce

    • 2 teaspoons cornstarch

    • 1 pinch crushed red pepper flakes

    • 2 tablespoons rice vinegar

    • 1 tablespoon rice wine

    • 1/4 cup water

    • 1 tablespoon extra-virgin olive oil

    • 1 pound skinned salmon fillet, cut into 1-inch cubes

    • 1 (14-oz) can bean sprouts, drained, or use fresh or mung bean sprouts

    • 1 bunch scallions, sliced

    1. In a small bowl, whisk together the black bean garlic sauce, cornstarch, crushed red pepper, rice vinegar, rice wine, and water until smooth. Set aside.

    2. Warm the oil in a large nonstick skillet over medium-high heat.

    3. Add the salmon and cook for about 2 minutes, gently stirring to brown the pieces evenly.

    4. Add the bean sprouts, sliced scallions, and black bean sauce, then stir to combine.

    5. Continue cooking, stirring often, until the sprouts are tender and the sauce has thickened slightly, about 3 minutes.

    6. Remove from heat and serve immediately. Enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 291, Carbs: 9 grams, Fat: 15 grams, Protein: 24 grams.

Coconut-Infused Lentil Curry

  • VEGAN

  • Curry has a flavorful history that spans centuries and continents! Originating in South Asia, its roots trace back to ancient India, where spices like turmeric, cumin, and coriander were blended into rich, aromatic dishes. The name "curry" comes from the Tamil word kari, meaning sauce. Over time, curry traveled with explorers and traders, adapting to local ingredients and tastes. Today, curry is a global comfort food, uniting diverse cultures with its warm, spiced embrace!

    • 1 tablespoon coconut oil

    • 1/2 tablespoon cumin seeds (use up to 1 tablespoon if you like a stronger flavor)

    • 1/2 medium onion, diced

    • 4 cloves garlic, minced

    • 1 tablespoon curry powder

    • 1 (28-ounce) can crushed tomatoes

    • 1/2 teaspoon turmeric

    • 1 cup red or brown lentils, drained and rinsed, or 1 (15-ounce) can lentils, drained and rinsed, for extra protein and texture

    • 1 (15-ounce) can coconut milk

    • Fresh lime juice

    • Fresh cilantro

    • Salt, to taste

    • Pepper, to taste

    1. Warm the coconut oil in a large pot over medium-high heat.

    2. Add the cumin seeds and toast them for about 30 seconds, just until they begin to darken and release their aroma.

    3. Toss in the diced onion and garlic, and cook for 3 minutes, stirring often, until golden and fragrant.

    4. Mix in the curry powder, chopped tomatoes, and turmeric. Season with salt and pepper and stir well to combine.

    5. Add the canned lentils and gently stir to combine. Simmer uncovered for about 10-15 minutes, allowing the flavors to meld and the mixture to slightly thicken.

    6. Pour in the coconut milk and stir well. Simmer for another 5 minutes, just to heat through and bring everything together.

    7. Remove from heat and finish with a squeeze of fresh lime juice and a sprinkle of chopped cilantro. Serve warm and enjoy!

    *Alternative Using Uncooked Lentils:

    If using dried red or brown lentils, rinse them well and add them in Step 5, along with 2-3 cups of water. Simmer, covered, for 35-40 minutes, stirring occasionally, until the lentils are tender and the mixture is thickened. Then proceed with Step 6. Enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 369, Carbs: 43 grams, Fat: 17 grams, Protein: 16 grams.

Vegan Cheesy Broccoli & Chickpea Casserole

  • VEGAN

  • Vegan cheese has a creative history, born from the growing demand for dairy-free alternatives! It began as a way to replicate the creamy, savory flavors of traditional cheese without animal products. Early versions were made from nuts, soy, and coconut, and over time, vegan cheese has evolved into a variety of flavors and textures, from gooey to crumbly. Today, it’s a beloved option for plant-based eaters and cheese-lovers alike!

    • 1-pound fresh broccoli, rinsed and cut into medium pieces, including tender parts of stems and leaves or 1-pound bag frozen broccoli florets, thawed

    • 1 (15 1/2-ounce) can chickpeas, drained and rinsed

    • 1 tablespoon olive oil

    • 1 cup shredded vegan cheese (for non-vegan, choose Gruyere or cheddar)

    • 1/3 cup vegan breadcrumbs (or breadcrumbs of your choice)

    • Salt, to taste

    • Pepper, to taste

    1. Preheat the oven to 400°F.

    2. If using fresh broccoli, lightly steam it: Place the raw broccoli in a steamer basket over 1 inch of water in a saucepan. Cover and steam over medium heat for about 5 minutes, until just tender and bright green.

    3. Alternatively, microwave the broccoli: Place raw broccoli in a large microwave-safe dish with ½ inch of water. Cover with a microwave-safe plate and microwave on high for 3 minutes, until tender and bright green.

    4. Drain any excess water from the broccoli.

    5. In a large bowl, toss the steamed broccoli and chickpeas with olive oil.

    6. Transfer the mixture to a 9x9-inch baking dish.

    7. Season with salt and pepper to taste.

    8. Sprinkle evenly with grated cheese, then top with breadcrumbs.

    9. Bake for 10-15 minutes, until the cheese is melted and the breadcrumbs are golden. Remove from the oven and serve warm. Enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 175, Carbs: 27 grams, Fat: 7 grams, Protein: 6 grams.

Homemade Fruit Crumble

  • DESSERT

  • Crumble, the warm and comforting dessert, has roots in British kitchens dating back to World War II when rationing made traditional pies harder to make. Instead of a pastry crust, fruit was topped with a buttery, crumbly mixture of flour, sugar, and butter. This simple yet delicious dish became a family favorite, and today, crumbles are enjoyed in many variations around the world, with fruit, nuts, and even granola, making it the perfect sweet treat for any season!

  • For the Fruit Filling:

    • 3 large Red or Golden Delicious apples (about 2 pounds), unpeeled and cut into 1/2-inch pieces (about 4 cups)

    • 2 tablespoons brown sugar

    • 1/2 teaspoon ground cinnamon

    • 2 tablespoons whole-wheat flour

    • 1 teaspoon vanilla extract

    • 1 cup fresh or frozen blueberries

    For the Topping:

    • 2 tablespoons brown sugar

    • 1/2 teaspoon ground cinnamon

    • 2 tablespoons ground flaxseed or wheat germ

    • 2 tablespoons whole-wheat flour

    • 1/2 cup old-fashioned or quick-cooking oats

    • 1/2 cup walnuts, very finely chopped

    • 1/8 teaspoon salt

    • 2 tablespoons canola oil

    1. Set your oven to 400°F and lightly grease an 8 x 8-inch baking dish or an oven-safe pie dish.

    2. In a large bowl, mix together the sliced apples, brown sugar, cinnamon, flour, and vanilla until everything is coated well. Add the blueberries and fold them in gently so they don’t get crushed.

    3. Pour the fruit mixture into the prepared baking dish and spread it out evenly.

    4. In a new bowl, combine the dry topping ingredients: oats, flour, brown sugar, flaxseed, cinnamon, chopped walnuts, and a pinch of salt.

    5. Add the oil to the dry mix and stir until it forms a crumbly, well-coated texture.

    6. Distribute the topping evenly over the fruit layer.

    7. Bake uncovered for about 40–45 minutes, until the apples are soft and the topping is golden and crisp. If it starts browning too fast, you can tent it loosely with foil during the last 15 minutes.

    Makes 6 servings. Nutrition facts per serving: Calories: 203, Carbs: 28 grams, Fat: 10 grams, Protein: 3 grams.

Wholesome Sweet Potato Pie

  • DESSERT

  • Sweet potato pie has a delicious history rooted in the Southern United States, where sweet potatoes have been grown since the 17th century. With its rich, creamy filling made from sweet potatoes, sugar, and spices, this dessert became a beloved tradition, especially during holidays like Thanksgiving and Christmas. Over time, it became a symbol of warmth and comfort, with each family adding their own twist to the recipe. Today, sweet potato pie is cherished as a classic, soulful treat!

  • Crust:

    • 1 1/2 cups oat flour (or finely ground oats)

    • 1/4 cup coconut oil (melted) or unsweetened applesauce

    • 2-3 tablespoon cold water

    • 1 tablespoon maple syrup

    • Pinch of salt

    Filling:

    • 2 cups mashed sweet potato (about 2 large, sweet potatoes)

    • 1/2 cup unsweetened almond milk (or milk of choice)

    • 1/4 cup maple syrup or honey (adjust for sweetness)

    • 1 teaspoon  vanilla extract

    • 1 1/2 teaspoon cinnamon

    • 1/2 teaspoon nutmeg

    • 1/4 teaspoon ginger (optional)

    • 2 eggs (or flaxseed eggs for vegan option)

    1. Peel the sweet potatoes and cut them into chunks. Place in a saucepan, cover with water, and bring to a boil. Reduce heat and simmer for 15-20 minutes, or until fork-tender. Drain, let cool slightly, then mash until smooth.

    2. Preheat the oven to 375°F.

    3. To prepare the crust, use a bowl to mix the oat flour, melted coconut oil or applesauce, cold water, maple syrup, and a pinch of salt until it forms a dough.

    4. Press the dough into a 9-inch pie pan, spreading it evenly across the bottom and up the sides. Prick with a fork to prevent bubbling.

    5. Pre-bake the crust for 8-10 minutes, then set aside.

    6. To prepare the filling, use a large mixing bowl and whisk together the mashed sweet potatoes, almond milk, maple syrup or honey, vanilla extract, cinnamon, nutmeg, and ginger.

    7. Add the eggs and whisk until fully combined.

    8. Pour the sweet potato mixture into the pre-baked crust.

    9. Smooth the top with a spatula and bake for 40-45 minutes, or until the filling is set and slightly puffed.

    10. Let the pie cool at room temperature for at least 30 minutes, then refrigerate for an additional 1-2 hours before serving. Enjoy!

    Makes 8 servings. Nutrition facts per serving: Calories: 166, Carbs: 24 grams, Fat: 6 grams, Protein: 5 grams.

Fluffy Egg White and Mozzarella Scramble

  • BREAKFAST

  • Scrambled eggs have been a breakfast favorite for centuries, dating back to ancient times when they were cooked over open flames. The addition of cheese is believed to have originated in European kitchens, where cooks sought to elevate the creamy texture of eggs with rich, savory flavors. Together, scrambled eggs and cheese have become a timeless comfort food, blending simplicity and decadence in every bite!

    • 1 cup liquid egg whites

    • 3/4 to 1 cup fat-free milk, depending on how creamy or runny you prefer your eggs

    • 1 oz part-skim mozzarella, shredded

    • Cooking spray or a light drizzle of olive oil

    • Salt, to taste  

    • Pepper, to taste

    • Optional: chopped fresh herbs (like chives or parsley), a pinch of garlic powder, or red pepper flakes for a little kick  

    1. Lightly coat a nonstick pan with cooking spray or a small drizzle of olive oil. Warm over medium heat.

    2. In a bowl, whisk the egg whites and milk until slightly bubbly—this helps them cook up nice and fluffy.

    3. Pour the egg mixture into the heated pan. Let it sit briefly so the bottom begins to set.

    4. Use a spatula to gently push the cooked edges toward the center, allowing the uncooked eggs to flow underneath.

    5. Season with salt, pepper, and any extras you like - chopped fresh herbs (like chives or parsley), a pinch of garlic powder, or red pepper flakes for a little kick. Continue gently stirring until the eggs are mostly cooked but still soft.

    6. Sprinkle in the mozzarella and fold it through the eggs, letting it melt as the scramble finishes.

    7. Serve warm on its own, or enjoy over toast, leafy greens, or tucked into a whole-grain wrap for a satisfying, high-protein meal.

    Makes 1 serving. Nutrition facts per serving: Calories: 151, Carbs: 8 grams, Fat: 3 grams, Protein: 21 grams.

Whole Grain Toast with Cheese and Raspberries

  • BREAKFAST

  • Toasted bread dates back to ancient Egypt, where people discovered that lightly charring bread over an open flame made it last longer and taste better. The word "toast" comes from the Latin tostum, meaning "to scorch." Over centuries, toasted bread became a comforting staple, enjoyed with sweet or savory toppings and beloved for its crispy, golden perfection!

    • 1 ounce soft goat cheese or part-skim ricotta, at room temperature

    • 3 teaspoons nonfat plain Greek yogurt

    • Pinch of pepper

    • 2 slices whole-grain bread

    • 2/3 cup fresh raspberries (or berry of your choice)

    • 1 teaspoon honey

    1. In a small bowl, mix the goat cheese, yogurt, and a pinch of black pepper.

    2. Use a fork to blend everything until smooth and creamy.

    3. Toast the bread slices until golden, then allow them to cool slightly so the spread doesn’t melt.

    4. Evenly spread the goat cheese mixture over each slice of toast.

    5. Top with fresh raspberries, gently pressing them down or lightly smashing them with a fork to release some of their juices.

    6. Finish with a drizzle of honey on top. Serve immediately and enjoy!

    Makes 1 serving. Nutrition facts per serving: Calories: 134, Carbs: 21 grams, Fat: 4 grams, Protein: 6 grams.

Healthy Quinoa Kale Salad

  • SALADS

  • Quinoa, often called a "superfood," has ancient roots in the Andes, where it was a staple for the Incas over 5,000 years ago. This tiny, nutrient-packed grain was cherished as the "mother of all grains" for its ability to grow in harsh mountain conditions. Today, quinoa is loved worldwide for its versatility and high protein content, making it a favorite for health-conscious foodies everywhere!

    • 2 1/4 cups chicken broth (or broth of your choice)

    • 1 cup quinoa, any variety

    • 5-6 handfuls of fresh kale, finely chopped, remove tough stems (bagged kale works well)

    • 1/2 cup low-calorie dressing of your choice

    • 1/4 teaspoon kosher salt

    • A pinch of pepper to taste

    • 1/2 cup crumbled feta cheese

    1. In a medium saucepan, bring the broth and quinoa to a boil. Once boiling, reduce the heat to low, cover, and let simmer for 15 minutes.

    2. While the quinoa cooks, prepare the kale. If using bagged kale, you can use it as is, just remove any tough stems and chop further if needed for a finer texture.

    3. After the quinoa has simmered, stir in the chopped kale, adding one handful at a time. Cover and cook for an additional 8 minutes, or until the kale is tender.

    4. Transfer the mixture to a serving bowl. Fluff gently with a fork and let it cool slightly.

    5. Add 1/4 cup of your favorite low-calorie dressing, along with the salt and pepper. Stir to combine.

    6. Drizzle the remaining dressing over the top and sprinkle with crumbled feta cheese before serving. Enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 163, Carbs: 15g, Fat: 8g, Protein: 7g.

Comforting Chicken Stew

  • SOUPS

  • Stews have been warming hearts and bellies for centuries, with roots that stretch all the way back to ancient times. Early stews were created by slow-cooking meats, vegetables, and herbs over a fire in simple pots. Whether in ancient Greece, medieval Europe, or indigenous cultures around the world, stews became a go-to comfort food because of their rich flavors and ability to feed a crowd. Today, stews are still the perfect cozy meal, full of history and deliciousness in every spoonful!

    • 2 boneless, skinless chicken breasts, cut into 4 pieces each (8 pieces total)

    • 1 cup water

    • 2 small garlic cloves, minced

    • 1 small onion, chopped

    • 1 1/2 teaspoons salt

    • 1/4 teaspoon pepper

    • 3 medium tomatoes, chopped

    • 1 teaspoon dried parsley

    • 1/4 cup celery, finely chopped

    • 2 medium potatoes, peeled and chopped

    • 2 small carrots, chopped

    • 1 bay leaf

    1. Cut the chicken breasts into 4 pieces each, making a total of 8 pieces.

    2. Place the chicken in a large soup pot or Dutch oven along with water, garlic, onion, salt, pepper, chopped tomatoes, and parsley, and gently stir.

    3. Cover the pot with a lid and simmer over low heat for about 30 minutes.

    4. Add celery, potatoes, carrots, and bay leaf, and gently stir. Continue cooking, covered, for 20-25 minutes, or until the chicken and vegetables are tender.

    5. Remove the bay leaf before serving. Serve warm and enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 216, Carbs: 28 grams, Fat: 2 grams, Protein: 21 grams.

Traditional Mexican Pozole

  • SOUPS

  • Mexican pozole is a warm, hearty stew with roots as rich as its flavor! Originating with the Aztecs and other Mesoamerican cultures, pozole was traditionally made with hominy and shared during sacred ceremonies. Over time, it evolved into a beloved dish, blending indigenous and Spanish influences. Today, pozole is a festive favorite, bringing people together with every delicious spoonful!

    • 1 tablespoon olive oil

    • 2 pounds skinless, boneless chicken breasts (or lean beef, cubed), pre-season with salt and pepper to taste, if preferred.

    • 1/4 cup cilantro

    • 1 clove garlic, finely chopped

    • 1 large onion, chopped

    • 1/4 teaspoon salt

    • 1/8 teaspoon pepper

    • 1 can (15-ounce) stewed tomatoes

    • 2 ounces tomato paste

    • 1 can (15-ounce) hominy

    1. Heat the olive oil in a large pot over medium heat.

    2. Add the meat (chicken or beef) and sauté until lightly browned.

    3. Stir in the cilantro, garlic, onion, salt, and pepper.

    4. Add enough water to cover the meat, then reduce the heat to low. Cover the pot and cook until the meat is tender.

    5. Add the stewed tomatoes and tomato paste to the pot. Stir well and continue cooking for 20 minutes over low heat.

    6. Add the hominy and stir to combine. Cook for an additional 15 minutes, stirring occasionally.

    7. If the stew becomes too thick, add water to reach your desired consistency. Enjoy!

    Makes 10 servings. Nutrition facts per serving: Calories: 200, Carbs: 20 grams, Fat: 3 grams, Protein: 20 grams.

One-Pan Chicken Veggie Rice

  • CHICKEN

  • Chicken and rice is a comforting classic with a long history! Thought to have originated in Asia, this simple yet flavorful combination spread across cultures, evolving into countless variations. From savory curries to stir-fries, chicken and rice has become a beloved dish worldwide, cherished for its heartiness and versatility.

    • 1 tablespoon coconut oil

    • 1 teaspoon coconut oil

    • 1 egg

    • 1/4 cup unsweetened almond milk

    • 2 cloves garlic, minced

    • 1 tablespoon grated ginger

    • 1/2 cup chopped green onion

    • 1/2 cup chopped broccoli

    • 1/2 cup chopped carrots

    • 1 cup chopped mushrooms

    • 1 cup cooked brown rice

    • 4-ounces cooked chicken breast, chopped

    • 2 tablespoons low-sodium soy sauce

    • Fresh cilantro (for garnish)

    1. In a large skillet, heat 1 teaspoon of oil over medium-high heat.

    2. In a small bowl, whisk together the egg and milk. Pour the mixture into the hot pan and scramble until fully cooked. Transfer to a plate and set aside.

    3. Add the remaining tablespoon of oil to the same skillet and return to the heat.

    4. Add the garlic, ginger, and onions, and cook for 2–3 minutes, stirring often, until fragrant and slightly softened.

    5. Add the broccoli, carrots, and mushrooms to the pan. Sauté for 5–7 minutes, or until the vegetables are tender and lightly browned.

    6. Return the cooked egg to the pan along with the brown rice, chicken, and soy sauce. Stir everything together and cook for a few more minutes, until the dish is hot and well combined.

    7. Remove from the heat, top with fresh cilantro, and serve warm. Enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 186, Carbs: 16 grams, Fat: 7 grams, Protein: 13 grams.

One-Pot Beef and Rice with Vegetables

  • MEAT

  • One-pot meals have been warming hearts (and bellies) for centuries! Long before fancy kitchen gadgets, people around the world were simmering stews over open fires, tossing everything into a single pot for a meal that was simple, satisfying, and full of love. From bubbling tagines in Morocco to rustic European soups and hearty Asian rice dishes, the one-pot method was born out of practicality, and perfected by generations of home cooks. Today, it’s still our go-to for cozy, no-fuss cooking with flavors that come together like magic.

    • 1/2 pound lean ground beef

    • 1 cup onion, chopped

    • 1 cup celery, chopped

    • 1 cup bell pepper, any color, cubed

    • 3 1/2 cups tomatoes, diced

    • 1 cup frozen peas

    • 2 small carrots, diced

    • 1 cup uncooked rice

    • 1/2 teaspoon salt

    • 1/4 teaspoon pepper

    • 1/4 teaspoon paprika

    • 1 1/2 cups water

    1. In a Dutch oven or large pot, cook the ground beef over medium heat until browned, breaking it up as it cooks. Drain any excess fat.

    2. Rinse the rice under cold water until the water runs clear (optional but recommended to remove excess starch and improve texture). Drain well.

    3. Add the remaining ingredients including the rice to the pot. Stir until everything is well combined.

    4. Cover and cook over medium heat until the mixture begins to boil.

    5. Once boiling, reduce the heat to low and let it simmer gently for about 35 minutes, stirring occasionally, until the rice is tender and the flavors are well blended.

    6. The dish will have a creamy, stew-like texture. Taste and adjust seasoning if needed, as you may want to add a little more salt to suit your preference.

    7. Serve warm and enjoy!

    Makes 8 servings. Nutrition facts per serving: Calories: 160, Carbs: 21 grams, Fat: 3 grams, Protein: 8 grams.

Bright and Fresh Shrimp Bowl

  • SEAFOOD

  • Shrimp bowls are a delightful evolution of global coastal cuisine! Rooted in the tradition of combining fresh seafood with local grains and vegetables, they bring together vibrant flavors in one tasty dish. Inspired by poke from Hawaii, rice bowls from Asia, and Mediterranean seafood plates, shrimp bowls gained popularity for their balance of health and flavor. Today, they're a go-to for a quick, nourishing meal that feels like a mini tropical getaway!

    • 1 teaspoon cumin

    • 2 garlic cloves, minced

    • 4 tablespoons fresh lime juice, divided

    • 1 tablespoon olive oil

    • 1/4 teaspoon paprika

    • 1 pound precooked shrimp, tails off

    • 1/2 teaspoon coconut oil

    • 1 cup purple cabbage, shredded

    • 1 cup carrots, shredded

    • 2 cups cooked rice or quinoa

    • 2 cups fresh mixed greens

    • Fresh cilantro, for garnish

    • Salt, to taste

    • Pepper, to taste

    1. In a large bowl, mix together cumin, minced garlic, 2 tablespoons of lime juice, olive oil, and paprika until well blended.

    2. Add the shrimp and toss until fully coated in the marinade. Cover, then refrigerate for at least 30 minutes to let the flavors soak in.

    3. While the shrimp marinates, heat the coconut oil in a large skillet over medium heat. Add the shredded cabbage and carrots, along with the remaining lime juice. Season with salt and pepper.

    4. Sauté the vegetables, stirring occasionally, until tender, for about 6 to 8 minutes. Transfer to a bowl and set aside.

    5. Raise the heat to medium-high. Remove the shrimp from the marinade (discarding any leftover marinade) and add them to the pan. Cook for 2-3 minutes per side, or until pink and fully cooked.

    6. To assemble your bowls, start with a base of rice or quinoa. Add a handful of mixed greens, a scoop of the sautéed veggies, and top with the shrimp. Sprinkle with fresh cilantro, serve warm and enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 284, Carbs: 26 grams, Fat: 5 grams, Protein: 26 grams.

Tilapia with Arugula & Herb Vinaigrette

  • SEAFOOD

  • Tilapia has been enjoyed for thousands of years, dating back to ancient Egypt, where it was farmed and even depicted in tomb art. Known as the "fish of the Nile," tilapia gained global popularity for its mild flavor and adaptability. Today, it’s a favorite on dinner plates worldwide, celebrated as the versatile, sustainable star of seafood!

    • 2 (6-ounce) tilapia fish fillets or other white flaky fish (such as cod or flounder)

    • 4 teaspoons extra-virgin olive oil

    • 2 tablespoons capers

    • 2 tablespoons fresh lemon juice

    • 1/2 teaspoon dried rosemary

    • 4 cups arugula or other salad greens, cleaned and dry

    • 2 tomatoes, chopped

    • 2 tablespoons low-fat vinaigrette dressing (or dressing of choice)

    • Salt, to taste

    • Pepper, to taste

    1. Place the fish in an oven-proof baking dish. Drizzle with olive oil, top with capers, drizzle with lemon juice, and add the rosemary.

    2. Add salt and pepper to taste.

    3. Cover with aluminum foil. Bake in a 400°F oven for 10 to 15 minutes, or until the fish is fully cooked and flakes easily with a fork.

    4. Meanwhile, toss the arugula and tomato with the vinaigrette dressing in a large bowl.

    5. Serve the baked fish alongside the salad. Enjoy!

    Makes 2 servings. Nutrition facts per serving: Calories: 299, Carbs: 9 grams, Fat: 16 grams, Protein: 30 grams.

Southwest Veggie Rice Bowl

  • VEGAN

  • Rice bowls have been a comforting staple for centuries! Originating in Asia, they’ve been enjoyed for generations as a simple yet satisfying way to serve rice with vegetables, meats, and flavorful sauces. Over time, rice bowls spread across cultures, each adding their own twist. Today, they’re a global favorite, bringing warmth and creativity to every meal!

    • 1 cup cooked brown rice or quinoa

    • 1 tablespoon coconut oil

    • 1 small, sweet onion, diced

    • 1/2 small head purple cabbage, chopped

    • 1 cup black beans, drained and rinsed

    • 1 bell pepper, sliced

    • 1/2 cup corn kernels

    • 1 tablespoon chili powder

    • 1 teaspoon cumin

    • 1 teaspoon paprika

    • Salt, to taste

    • Pepper, to taste

    Optional garnishes:

    • Fresh chopped cilantro

    • 1/2 Hass avocado, sliced

    • 1 small jalapeño, finely diced (seeds removed)

    1. Prepare the brown rice or quinoa according to the instructions on the package or use pre-cooked grains to save time.

    2. While the grains are cooking, warm the coconut oil in a large pan over medium-high heat.

    3. Add the chopped onion and shredded cabbage to the pan. Sauté for several minutes, stirring often, until the vegetables begin to soften.

    4. Add the black beans, bell pepper and corn kernels to the pan.

    5. Sprinkle in the chili powder, cumin, paprika, salt, and pepper. Stir well to coat everything evenly with the spices.

    6. Cook for another 5-7 minutes, or until the vegetables are tender and the mixture is heated through.

    7. To serve, spoon the cooked rice or quinoa into bowls. Top with the warm black bean and veggie mixture. Garnish with fresh cilantro, avocado, and/or jalapeño. Enjoy!

    Makes 2 servings. Nutrition facts per serving: Calories: 379, Carbs: 65 grams, Fat: 10 grams, Protein: 14 grams.

Tropical Fruit Compote with Pineapple, Mango, and Banana

  • DESSERT

  • Compote is a timeless treat with a fruity past! Originating in medieval Europe, it was created as a simple way to preserve fresh fruit by cooking it with sugar. Served as a dessert or topping, compote became a favorite for its sweet, tangy flavor and versatility. Today, it’s still loved for bringing a touch of old-world charm to modern dishes!

    • 3/4 cup water

    • 1/2 cup sugar or sugar substitute of your choice

    • 2 teaspoons fresh lemon juice

    • 1 piece lemon peel

    • 1/2 teaspoon vanilla extract

    • 1 pineapple, cored, peeled, and cut into 8 slices

    • 3 mangos, peeled, pitted, and cut into 8 pieces

    • 3 bananas, peeled and cut into 8 pieces

    • Fresh mint leaves (for garnish)

    1. In a large saucepan, combine the water, sugar, lemon juice, lemon peel, and vanilla extract.

    2. Bring the mixture to a boil, then reduce the heat to low.

    3. Add the prepared fruit to the saucepan. Cover and cook on low heat for 5 minutes.

    4. Using kitchen shears, carefully cut the pineapple slices in half.

    5. Continue cooking covered on low heat for another 5 minutes.

    6. Remove the saucepan from heat and discard the lemon peel.

    7. Using tongs, carefully transfer the fruit to a casserole dish.

    8. Pour the remaining syrup into a small bowl.

    9. Allow the cooked fruit to cool for 2 hours.

    10. To serve, arrange the fruit in a serving dish and drizzle a few teaspoons of the syrup over the fruit. Garnish with fresh mint leaves if desired and enjoy!

    Makes 8 servings. Nutrition facts per serving: Calories: 80, Carbs: 20 grams, Fat: 0 grams, Protein: 1 gram.