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!

    • 20 ounces non-fat Greek yogurt

    • 3 teaspoons cinnamon

    • 2 teaspoons pumpkin seeds (or seeds of your choice)

    1. In a bowl, mix together the yogurt and cinnamon until well combined.

    2. Top with pumpkin seeds and serve. Enjoy!

    Makes 2 servings. Nutrition facts per serving: Calories: 184, Carbs: 15 grams, Fat: 2 grams, Protein: 26 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 and cut into 2-inch pieces

    • 1/2 medium tomato, seeded and diced

    • 1 1/2 cups liquid egg whites

    • 1/2 teaspoon salt

    • 1/2 teaspoon pepper

    • 1/2 cup grated reduced-fat Parmesan cheese

    • Nonstick cooking spray

    1. Heat the olive oil in a nonstick, oven-proof frying pan over medium heat.

    2. Add the garlic, onion, and thyme, and sauté until the onion is soft but not browned.

    3. Stir in the asparagus and cook for 1 minute longer. Add half of the chopped tomato and stir a few times. Remove the vegetables from the pan and set aside. Wipe out the pan.

    4. Preheat the broiler. In a mixing bowl, whisk together the cheese, egg whites, salt, and pepper until well combined.

    5. Lightly coat the frying pan with nonstick cooking spray and heat over medium heat.

    6. Pour the egg mixture into the pan and scatter the cooked vegetables evenly on top. Reduce the heat to low and cook for 5 to 8 minutes, or until the bottom of the frittata is golden brown.

    7. Transfer the pan to the broiler and cook for about 5 minutes, or until the frittata is firm.

    8. Slide the frittata onto a plate and garnish with the remaining chopped tomato. Enjoy!

    Makes 2 servings. Nutrition facts per serving: Calories: 144, Carbs: 11 grams, Fat: 5 grams, Protein: 14 grams.

Classic Eggs and Bacon

  • 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 cup green onion, chopped

    • Salt, to taste

    • Pepper, to taste

    1. In a bowl, beat the egg whites until smooth. Stir in the turkey bacon, ensuring it is evenly mixed.

    2. Lightly coat the bottom of a small pan with oil and heat over medium heat.

    3. Pour the egg mixture into the pan and scramble with a fork until the eggs are fully cooked.

    4. Add the green onion to the pan and cook for one minute.

    5. Remove from heat, season with salt and pepper to taste, and enjoy!

    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. Place the bacon between paper towels on a microwave-safe plate and microwave on high for 5 minutes, or until crispy. Break into pieces and set aside.

    2. Lightly spray a pan with nonstick cooking spray and heat over medium heat.

    3. Scramble the egg whites in the pan until nearly cooked through.

    4. Add the bacon pieces and tomato to the pan and cook for an additional 1 minute.

    5. Warm the tortillas in the microwave for 10 seconds or in a pan for 2 minutes.

    6. Spoon the scrambled egg mixture evenly into the center of each tortilla. Sprinkle with low-fat cheese.

    7. Fold the tortillas burrito-style and enjoy!

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

Citrus-Kissed Grilled Salmon Salad

  • SALADS

  • Salmon steaks have long been a favorite, with roots in ancient fishing cultures where salmon was prized for its flavor and nutrients. Traditionally cut into thick, hearty portions, these steaks became a staple in European and North American cuisines. Grilled, broiled, or baked, salmon steaks have stood the test of time, offering a delicious and elegant way to enjoy this beloved fish!

    • 4 six-ounce wild salmon steaks

    • 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 until it reaches your desired level of doneness.

    2. Meanwhile, arrange the bell pepper, cucumber, tomatoes, and mixed greens on four salad plates.

    3. In a bowl, whisk together the olive oil and lemon or lime juice to create the citrus dressing. Toss the salad with the dressing until evenly coated.

    4. Top each salad with a salmon fillet. Serve and enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 368, Carbs: 13 grams, Fat: 17 grams, Protein: 40 grams.

Tuna-Infused Chef 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!

    • 4 cups mixed lettuce greens

    • 2 cups steamed broccoli, chopped

    • 2 red peppers, sliced

    • 1 cup chopped tomatoes

    • 4 tablespoons low-fat ranch dressing

    • 2 hard-boiled eggs, peeled and sliced into quarters

    • 6 ounces water-packed tuna

    • Salt, to taste

    • Pepper, to taste

    1. Arrange the lettuce and vegetables on a large salad plate.

    2. Place the four egg quarters evenly around the rim of the plate.

    3. Toss the salad with ranch dressing until evenly coated.

    4. Top with tuna and season with salt and pepper to taste. Enjoy!

    Makes 2 servings. Nutrition facts per serving: Calories: 378, Carbs: 32 grams, Fat: 13 grams, Protein: 35 grams.

Poached Chicken Garden Soup

  • SOUPS

  • Poached chicken has been a culinary classic for centuries, prized for its tender texture and subtle flavor. Originating in European and Asian kitchens, this gentle cooking method uses simmering water or broth to keep chicken juicy and nutritious. From comforting soups to elegant salads, poached chicken remains a timeless and versatile dish!

    • 3 tablespoons extra-virgin olive oil

    • 1 cup white onion, chopped

    • 2 cloves garlic, minced

    • 1 teaspoon dried oregano

    • 1 cup carrots, chopped

    • 4 cups zucchini, sliced

    • 32 ounces low-sodium vegetable broth

    • 1 1/4 cups fresh or frozen lima beans

    • 1 (15-ounce) can diced tomatoes

    • 4 cups baby spinach leaves, cleaned and dry

    • 1 pound boneless, skinless chicken breasts

    • 2 strips lemon zest, removed with a peeler

    • 1 fresh or dried bay leaf

    1. Heat the oil in a Dutch oven over medium-high heat. Add the onion and sauté for about 3 minutes, or until softened.

    2. Add the garlic and oregano, and sauté for an additional minute.

    3. Stir in the carrots and zucchini, and cook for 5 minutes, or until the vegetables are tender.

    4. Add the broth, lima beans, and tomatoes. Bring the mixture to a boil, then reduce the heat and simmer for 20 minutes.

    5. Stir in the spinach and cook until wilted.

    For the chicken:

    1. Place the chicken in a shallow pot with a tight-fitting lid. Fill the pot with water, ensuring the chicken is covered by about 1 1/2 inches.

    2. Add the lemon zest and bay leaf to the water and set the pot over medium heat.

    3. Bring the water to a simmer, then reduce the heat so the water barely bubbles. Partially cover and cook until the chicken is firm and releases clear juices when pierced with a fork, about 10 minutes.

    4. Remove the bay leaf from the water and discard. Transfer the chicken to a towel-lined plate to drain.

    5. Serve the chicken warm or let it cool completely. Enjoy!

    Note: Store in a tightly sealed container in the refrigerator for up to four days.

    Makes 4 servings. Nutrition facts per serving: Calories: 409, Carbs: 39 grams, Fat: 12 grams, Protein: 37 grams.

Chicken with Spicy Green Chile Sauce

  • CHICKEN

  • Green chile sauce is a spicy, zesty treasure with roots in the Southwest and Mexico. Born from the love of fresh green chiles, it became a flavorful way to add heat and depth to dishes. From its humble beginnings in kitchens and markets, it has grown into a culinary staple, giving everything a vibrant, smoky kick.

    • Juice of 2 limes

    • 1/4 cup olive oil

    • 1/4 teaspoon oregano

    • 1/2 teaspoon black pepper

    • 4 skinless, boneless chicken breasts

    • 1/2 medium onion, quartered

    • 10–12 tomatillos, husks removed and halved

    • 1/4 cup water

    • 2 tablespoons cilantro, chopped

    • 2 cloves garlic, finely chopped

    • 2 serrano or jalapeño peppers

    • 1/4 teaspoon salt

    • 1/4 cup low-fat sour cream

    1. In a shallow glass baking dish, combine the juice from 1 lime, olive oil, oregano, and black pepper. Stir to mix.

    2. Add the chicken breasts to the dish and turn to coat both sides. Cover and refrigerate overnight, turning the chicken periodically to ensure even marination.

    3. Place the onion, tomatillos, and water in a saucepan. Bring to a gentle boil and cook uncovered for 10 minutes, or until the tomatillos are tender.

    4. Transfer the cooked onion, tomatillos, and any remaining water from the saucepan to a blender.

    5. Add the cilantro, garlic, serrano peppers, the juice of the remaining lime and salt, to the blender. Blend until smooth.

    6. Transfer the sauce to a bowl and refrigerate until ready to use.

    7. Preheat a grill to medium-high heat. Grill the marinated chicken breasts until fully cooked.

    8. Place the cooked chicken breasts on a serving platter. Spoon 1 tablespoon of low-fat sour cream over each chicken breast.

    9. Pour the prepared tomatillo sauce over the sour cream and serve. Enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 250, Carbs: 5 grams, Fat: 6 grams, Protein: 40 grams.

Yummy Asian 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!

    • 16 large lettuce leaves

    • 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

    • 1/8 ounce canned water chestnuts, drained and finely chopped

    • 2 tablespoons sesame seeds

    1. Rinse the lettuce leaves and pat them dry gently to avoid tearing. Refrigerate until ready to serve.

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

    3. Heat the coconut oil in a medium pan over medium-high heat. Add the ground chicken and cook until it starts to brown.

    4. Add the chopped onion to the chicken and cook, stirring frequently, until the onion becomes translucent.

    5. Stir in the green onions and water chestnuts. Add the sauce and stir to coat evenly.

    6. Let the mixture simmer on low until the chicken and vegetables are fully cooked through.

    7. To serve, spoon a portion of the chicken and vegetable mixture onto a lettuce leaf. Sprinkle with sesame seeds, then wrap the leaf around the filling. Enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 170, Carbs: 8 grams, Fat:9 grams, Protein: 18 grams.

Seared Steak with Spinach-Tomato Duo

  • MEAT

  • The spinach and tomato combination has roots in Mediterranean cuisine, where fresh, vibrant produce takes center stage. Spinach, with its earthy richness, pairs beautifully with the juicy sweetness of tomatoes, creating a balance of flavors and colors. Over time, this duo became a classic, loved for its versatility in everything from salads to sautés!

    • 2 (4-ounce) 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. Season the steaks with salt, pepper, and any herbs of your choice.

    2. Broil or grill the steaks on each side until they reach your desired level of doneness.

    3. Serve the steaks over a bed of baby spinach leaves.

    4. Meanwhile, prepare the tomato salad by combining chopped tomatoes, olives, and onion in a salad bowl. Drizzle with olive oil and vinegar, then toss to combine.

    5. Serve the tomato salad alongside the steak and enjoy!

    Makes 2 servings. Nutrition facts per serving: Calories: 399, Carbs: 13 grams, Fat: 23 grams, Protein: 35 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 constantly, slowly pour in the olive oil in a steady stream until well combined.

    2. Place the shrimp or chicken in a small bowl and pour 1/4 cup of the dressing over it. Turn to coat, cover, and refrigerate for 30 minutes.

    3. Meanwhile, prepare a large bowl of ice water. Place the green beans in a microwave-safe bowl, cover, and microwave on high for 3 minutes, or until bright green and crisp-tender. Drain the beans and immediately plunge them into the ice water. Drain thoroughly and set aside.

    4. Position a rack 4 inches from the broiler and preheat the broiler to high. Spread the shrimp or chicken on a rimmed baking sheet and broil for 3 minutes, or until fully cooked and firm.

    5. In a medium bowl, combine the tomatoes and olives. Add the green beans and reserved dressing, tossing to combine.

    6. Transfer the green bean mixture to four individual bowls and arrange the shrimp or chicken on top. Enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 209, Carbs: 12 grams, Fat: 13 grams, Protein: 12 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!

    • 16 ounces extra firm tofu

    • 4 tablespoons cornstarch

    • 2 teaspoons chili garlic sauce

    • 4 teaspoons honey

    • 1 teaspoon rice wine vinegar

    • 1/2 cup low-sodium soy sauce

    • 4 tablespoons water

    • 2 tablespoons sesame oil

    • 1 teaspoon sesame seeds

    • 2 green onions, sliced

    • 4 teaspoons cornstarch

    1. Remove the tofu from its packaging and wrap it in paper towels. Place a heavy object on top to press out excess liquid. Let it sit for 30 minutes, replacing the paper towels halfway through.

    2. Once drained, cut the tofu into cubes and place them in a large bowl. Sprinkle 4 tablespoons of cornstarch and gently toss with your hands to ensure all pieces are evenly coated.

    3. Heat sesame oil in a large pan over medium-high heat.

    4. Add the tofu to the pan and cook, flipping occasionally, until all sides are browned and crispy.

    5. While the tofu cooks, whisk together 4 teaspoons of cornstarch, along with the chili garlic sauce, honey, rice wine vinegar, soy sauce, and water to create the sauce.

    6. Once the tofu is browned and crispy, pour the sauce into the pan. Stir immediately as the sauce will thicken quickly.

    7. Sprinkle sesame seeds over the tofu and toss to coat evenly.

    8. Remove from heat and garnish with sliced green onions. Serve and enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 210, Carbs: 16 grams, Fat: 12 grams, Protein: 10 grams.

Baked Yuca (Cassava)

  • SIDE DISH

  • Yuca, often called cassava, is a starchy root with ancient roots! Native to South America, it has been a staple food for thousands of years, nourishing indigenous communities with its versatility and hearty texture. Early explorers helped spread yuca worldwide, where it became beloved in tropical regions for its resilience and adaptability. Whether boiled, baked, or fried, yuca continues to bring cultures together, one delicious bite at a time!

    • 1 pound fresh yuca (cassava), cut into 3-inch sections and peeled, or 1 pound peeled frozen yuca

    • Nonstick cooking spray

    1. In a large pot, combine the yuca with enough cold water to cover it by 1 inch.

    2. Bring the water to a boil, then reduce the heat and simmer the yuca for 30 minutes, or until tender.

    3. Preheat the oven to 350°F (175°C).

    4. Using a slotted spoon, transfer the yuca to a cutting board. Let it cool slightly.

    5. Cut the yuca lengthwise into ¾-inch-wide wedges, discarding the thin, woody core.

    6. Spray a baking sheet with nonstick cooking spray.

    7. Arrange the yuca wedges on the baking sheet and spray them with cooking spray.

    8. Cover the baking sheet with aluminum foil and bake for 8 minutes.

    9. Remove the foil. Bake uncovered for an additional 7 minutes, or until lightly golden. Enjoy!

    Makes 6 servings. Nutrition facts per serving: Calories: 100, Carbs: 27 grams, Fat: 0.5 gram, Protein: 1 gram.

Portobello Mushrooms with Cheese

  • SIDE DISH

  • Portobello mushrooms have a rich, earthy history! Native to Europe, these large, meaty mushrooms were once overlooked but gained popularity in the 1980s when chefs discovered their versatility and robust flavor. Now, they are a favorite in vegetarian and vegan dishes, often used as a delicious meat alternative. With their hearty texture and rich taste, portobellos continue to shine in all types of kitchens!

    • 4 large portobello mushroom caps, stems removed

    • 2 tablespoons olive oil

    • 1 clove garlic, minced

    • 1/4 teaspoon dried Italian seasoning

    • 1 (8-ounce) can low-sodium tomato sauce

    • 1/2 cup shredded part-skim mozzarella cheese

    1. Preheat the oven to 400°F.

    2. Line a baking pan with foil and lightly brush it with olive oil.

    3. Place the mushroom caps (stem side up) in the prepared pan and brush the tops of the caps with olive oil.

    4. Bake the mushrooms for 10 minutes.

    5. Meanwhile, in a small bowl, stir together the garlic, Italian seasoning, and tomato sauce.

    6. After baking, drain any liquid from the mushrooms.

    7. Turn the mushrooms stem side down, then spoon the sauce mixture into the mushroom caps.

    8. Sprinkle shredded part-skim mozzarella cheese on top of the sauce.

    9. Bake for an additional 10 minutes or until the cheese is melted and the mushrooms are heated through. Serve immediately and enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 120, Carbs: 8 grams, Fat: 9 grams, Protein: 8 grams.

Homemade Italian Dressing

  • CONDIMENT

  • Italian dressing has a zesty history, rooted in the Mediterranean region! It was inspired by the bold, tangy flavors of Italian cuisine, blending olive oil, vinegar, and herbs. The dressing became popular in the United States in the 1950s and quickly became a favorite for salads and marinades. Today, Italian dressing continues to add flavor to dishes everywhere, offering a bright and refreshing twist to meals!

  • Herbs:

    • 1 tablespoon garlic powder

    • 1/4 teaspoon salt (or use reduced-sodium salt)

    • 1 teaspoon dried basil

    • 2 tablespoons dried oregano

    • 1/4 teaspoon dried thyme

    • 1 tablespoon honey or stevia

    • 1/4 teaspoon celery seed and 1/4 teaspoon salt

    • 1 tablespoon onion powder

    • 1 tablespoon dried parsley

    • 1 teaspoon ground black pepper

    Dressing:

    • 1/4 cup white vinegar

    • 2/3 cup olive oil

    • 2 tablespoons water

    1. In a small bowl, combine the herbs and store them in a tightly sealed container.

    2. To prepare the dressing, whisk together white vinegar, olive oil, water, and 2 tablespoons of the mixed herbs.

    3. Serve immediately, as the dressing will separate quickly. Enjoy!

    Makes 8 servings. Nutrition facts per serving: Calories: 80, Carbs: 1 gram, Fat: 9 grams, Protein: 0 grams.

Blueberry Smoothie

  • SMOOTHIE

  • Blueberries are tiny treasures with a rich history! Native to North America, they’ve been cherished for centuries by Indigenous peoples as a versatile, nutrient-packed food. These sweet, juicy berries have since become a global favorite, bursting with flavor and antioxidants!

    • 1/2 cup blueberries

    • 2 bananas

    • 2 celery stalks

    • 1/2 cup water

    • 1 romaine heart

    • 2 cups ice

    1. Add all ingredients to a blender.

    2. Blend on low speed, gradually increasing to high, until the mixture is smooth and creamy.

    3. Adjust consistency by adding more water if it’s too thick, or more fruit if it’s too thin.

    4. Pour the smoothie into a glass and enjoy!

    Makes 2 servings. Nutrition facts per serving: Calories: 110, Carbs: 27 grams, Fat: 1 gram, Protein: 3 grams.

Sunrise Smoothie

  • SMOOTHIE

  • Carrots have a colorful past! First grown in Persia over 1,000 years ago, they started as purple and yellow roots before evolving into the sweet orange favorites we love today. Packed with crunch and history, they’ve been a kitchen staple for centuries!

    • 1 handful baby spinach

    • 2 bananas

    • 2-3 carrots

    • 1/2 pineapple

    • 1 romaine heart

    • 1 cup water

    • 2 cups ice

    1. Add all ingredients to a blender.

    2. Blend on low speed, gradually increasing to high, until the mixture is smooth and creamy.

    3. Adjust consistency by adding more water if it’s too thick, or more fruit if it’s too thin.

    4. Pour the smoothie into a glass and enjoy!

    Makes 2 servings. Nutrition facts per serving: Calories: 160, Carbs: 38 grams, Fat: 1 gram, Protein: 3 grams.

Glazed Harmony Cake

  • DESSERT

  • Glazed cakes are a sweet treat with a glossy past! Originating in Europe, early cakes were coated with simple sugar syrups to keep them moist and add a touch of shine. Over time, bakers got creative, introducing fruit glazes, chocolate ganache, and colorful icing. Today, glazed cakes are a delicious blend of art and dessert, dazzling us with their beauty and sweetness!

  • Cake:

    • 2 1/4 cups cake flour

    • 2 1/4 teaspoons baking powder

    • 4 tablespoons margarine

    • 1 1/4 cups sugar or sugar substitute of your choice

    • 4 eggs or 4 egg whites

    • 1 teaspoon vanilla extract

    • 1 tablespoon orange peel (grated)

    • 3/4 cup skim milk

    Icing:

    • 3 ounces low-fat cream cheese

    • 2 tablespoons skim milk

    • 6 tablespoons cocoa powder

    • 2 cups sifted confectioners' sugar

    • 1/2 teaspoon vanilla extract

  • Cake:

    1. Preheat the oven to 325°F (163°C).

    2. Grease a 10-inch round pan (at least 2 1/2 inches high) with a small amount of cooking oil or nonstick spray. Dust the pan with flour and tap out any excess.

    3. In a medium bowl, sift together the flour and baking powder. Set it aside.

    4. In a separate large bowl, beat the margarine and sugar until soft and creamy.

    5. Beat in the eggs, vanilla extract, and orange peel until well combined.

    6. Gradually add the flour mixture to the wet ingredients, alternating with the milk. Begin and end with the flour mixture. Mix until smooth.

    7. Pour the batter into the prepared pan and spread evenly.

    8. Bake for 40 to 45 minutes, or until a toothpick inserted into the center comes out clean.

    9. Let the cake cool in the pan for 10 minutes, then remove it from the pan and allow it to cool completely before icing.

    Icing:

    1. Combine the cream cheese and milk until smooth.

    2. Add the cocoa powder and blend well.

    3. Gradually mix in the powdered sugar, stirring until the icing is smooth and creamy.

    4. Stir in the vanilla extract and mix until fully combined.

    5. Spread the icing evenly over the top and sides of the cooled cake. Enjoy!

    Makes 16 servings. Nutrition facts per serving: Calories: 220, Carbs: 30 grams, Fat: 6 grams, Protein: 5 grams.

Mediterranean 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)

    • 1 bay leaf

    • 1/2 cup green pepper, chopped

    • 1 teaspoon mint

    • 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 pot, combine annatto, bay leaf, green pepper, 1/2 teaspoon mint, half of the chopped onion, and water. Bring to a boil.

    2. In a bowl, combine ground chicken, corn flour, garlic, remaining chopped onion, oregano, black pepper, tomato, and salt. Mix well.

    3. Form the mixture into 1-inch meatballs.

    4. Once the water is boiling, carefully add the meatballs and reduce the heat to low. Cook for 30 to 45 minutes.

    5. Add cabbage, carrots, celery, and chayote to the pot. Continue cooking over low heat for 25 minutes.

    6. Add corn and zucchini to the pot and cook for another 5 minutes.

    7. Garnish with cilantro and the remaining mint. Enjoy!

    Makes 8 servings. Nutrition facts per serving: Calories: 250, Carbs: 25 grams, Fat: 10 grams, Protein: 25 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

    • 3/4 teaspoon dried rosemary

    • 1/4 teaspoon salt

    • 4 medium chicken breast halves (4 ounces each), 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

    • 2 tablespoons seasoned rice vinegar

    • 1/4 teaspoon salt

    • 1/8 teaspoon pepper

  • Chicken:

    1. Preheat the oven to 425°F.

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

    3. Arrange the chicken breast halves in a baking dish. Divide the almond paste evenly and spread it over the top of each chicken breast, pressing gently to cover them completely.

    4. Roast the chicken in the preheated oven for 10 minutes, or until fully cooked through.

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

    Slaw:

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

    2. Drizzle with oil and vinegar, then season with salt and pepper to taste.

    3. Toss the mixture thoroughly to combine. Serve immediately or chill before serving. Enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 374, Carbs: 8 grams, Fat: 24 grams, Protein: 31 grams.

Oven-Baked Chicken with Brussels 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

  • Chicken:

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

    2. Rinse the chicken breasts and pat them dry. Place the chicken in a resealable plastic bag and pour the lemon sauce over it. Seal the bag and marinate in the refrigerator for 30 minutes.

    3. Preheat the oven to 350°F.

    4. Transfer the marinated chicken to an aluminum pan and bake for about 30 minutes, or until the chicken is fully cooked and no longer pink inside.

    5. Serve hot.

    Vegetables:

    1. Preheat the oven to 400°F.

    2. Toss the Brussels sprouts and cauliflower with olive oil, salt, and pepper until evenly coated.

    3. Spread the vegetables in a single layer on a large baking pan coated with nonstick cooking spray.

    4. Bake for 25 to 30 minutes, stirring occasionally, until the vegetables are tender and lightly browned. Enjoy the vegetables with the chicken!

    Makes 4 servings. Nutrition facts per serving: Calories: 354, Carbs: 24 grams, Fat: 18 grams, Protein: 31 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 teaspoon dried thyme, finely crushed

    • 6 slices turkey bacon, finely chopped

    • 2 (15-ounce) cans red kidney beans, drained

    • 1 (15-ounce) can diced tomatoes

    1. Cook the rice according to the package directions, using 1/2 teaspoon of salt.

    2. Meanwhile, in a large nonstick pan, heat the oil over medium heat.

    3. Add the onion and cook for 3 minutes. Then add the bell pepper, celery, garlic, thyme, and the remaining 1/4 teaspoon of salt. Cook for an additional 5 minutes.

    4. Stir in the bacon and cook, stirring occasionally, for 5 minutes.

    5. Add the beans and tomatoes (with their liquid). Reduce the heat to low, cover, and simmer for 15 minutes.

    6. Serve the bean mixture over the hot rice. Enjoy!

    Makes 6 servings. Nutrition facts per serving: Calories: 356, Carbs: 56 grams, Fat: 7 grams, Protein: 18 grams.

Flavorful 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

    • 12 ounces mung bean sprouts

    • 1 bunch scallions, sliced

    1. In a bowl, whisk together the black bean garlic sauce, cornstarch, crushed red pepper, rice vinegar, rice wine, and water until well combined.

    2. Heat the oil in a large nonstick pan over medium-high heat.

    3. Add the salmon and cook, stirring gently, for about 2 minutes.

    4. Stir in the bean sprouts, scallions, and sauce mixture. Cook, stirring frequently, until the sprouts are softened and very tender, about 3 minutes. Enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 302, Carbs: 12 grams, Fat: 17 grams, Protein: 26 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 tablespoon cumin seeds

    • 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, rinsed and dried

    • 1 (15-ounce) can coconut milk

    • Fresh lime juice

    • Fresh cilantro

    • Salt, to taste

    • Pepper, to taste

    1. Heat the coconut oil in a large pot or pan over medium-high heat.

    2. Add the cumin seeds and toast them until they start to brown, about 30 seconds.

    3. Stir in the diced onion and garlic, cooking and stirring frequently until fragrant and lightly browned, about 2 minutes.

    4. Add the curry powder, tomatoes, and turmeric. Season with salt and pepper and mix well.

    5. Stir in the lentils and water, then bring the mixture to a boil.

    6. Reduce the heat to low, cover, and let it simmer for 40 minutes, or until the lentils are soft, stirring occasionally to prevent sticking.

    7. Once the lentils are tender and the curry has thickened, stir in the coconut milk and let it simmer for a few more minutes.

    8. Remove the pot from the heat. Serve the curry with a squeeze of lime and cilantro. Enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 394, Carbs: 40 grams, Fat: 20 grams, Protein: 16 grams.

Vegan Cheesy Broccoli and 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 whole-wheat breadcrumbs

    • Salt, to taste

    • Pepper, to taste

    1. Preheat the oven to 400°F.

    2. If using fresh broccoli, lightly steam it first:

    3. Place raw broccoli pieces in a steamer basket inside a saucepan with 1-inch of water. Steam on medium heat for 5 minutes, or until the broccoli is just tender and bright green.

    4. Alternatively, steam fresh broccoli in the microwave:

    5. Place raw broccoli pieces in a large microwave-safe dish with 1/2-inch of water at the bottom. Cover with a microwave-safe plate and microwave on high for 3 minutes, or until tender and bright green.

    6. Drain any excess water from the broccoli.

    7. Toss the steamed broccoli and chickpeas with olive oil.

    8. Place the mixture in a 9 x 9-inch baking pan.

    9. Season with salt and pepper to taste.

    10. Top evenly with grated cheese and then sprinkle with breadcrumbs.

    11. Bake for 10 to 15 minutes, or until the cheese is melted and the breadcrumbs are lightly browned. Remove from the oven and serve immediately. Enjoy!

    Makes 6 servings. Nutrition facts per serving: Calories: 340, Carbs: 34 grams, Fat: 15 grams, Protein: 19 grams.

Healthy Deviled Eggs

  • SIDE DISH

  • Deviled eggs have been a party favorite for centuries! Their origins date back to ancient Rome, where boiled eggs were seasoned and served as appetizers. The dish evolved over time, and by the 18th century, it became known as "deviled eggs" due to the spicy seasonings often used. Today, these creamy, tangy treats are a classic on holiday tables and at gatherings, adding a little bite of history to every bite!

    • 6 hard-boiled eggs

    • 1/2 cup plain Greek yogurt

    • 1/2 teaspoon Dijon mustard

    • 1/2 teaspoon vinegar

    • 1 teaspoon sugar

    • 1 tablespoon low-fat milk

    • Salt, to taste

    • Pepper, to taste

    1. Slice the hard-boiled eggs in half and remove the yolks.

    2. Mash the yolks in a bowl using a fork.

    3. Add the remaining ingredients to the mashed yolks and stir until the mixture is lumpy.

    4. Use a spoon to fill the egg white halves with the yolk mixture.

    5. Chill or serve immediately. Enjoy!

    Note: This dish can be made a day ahead for convenience.

    Makes 6 servings. Nutrition facts per serving: Calories: 90, Carbs: 2 grams, Fat: 6 grams, Protein: 7 grams.

Healthy Homemade Sour Cream

  • CONDIMENT

  • Sour cream has a long history that dates back to Eastern Europe, where it was first made by fermenting fresh cream with lactic acid bacteria. It quickly became a beloved ingredient in many dishes. By the 19th century, sour cream made its way to the United States, where it became a staple in American kitchens, adding a tangy richness to everything from tacos to baked potatoes. Its smooth, zesty charm continues to make it a kitchen favorite!

    • 2 tablespoons skim milk

    • 1 tablespoon lemon juice

    • 1 cup low-fat cottage cheese

    1. Place all ingredients in a blender.

    2. Combine on medium-high speed until smooth and creamy. Enjoy!

    Makes 8 servings. Nutrition facts per serving: Calories: 27, Carbs: 1 gram, Fat: 0.5 gram, Protein: 1 gram.Carbs: 12 grams, Fat: 7 grams, Protein: 5 grams.

Banana Butter Smoothie

  • SMOOTHIE

  • Bananas have a-peel-ing roots! Originating in Southeast Asia, they’ve been cultivated for over 7,000 years. Once a rare treat, these sweet, portable fruits traveled the globe, becoming a staple loved for their taste and nutrition. A true tropical treasure!

    • 1-2 bananas

    • 1 handful of baby spinach

    • 1/2 cup blueberries

    • 1/2 cup nut butter of your choice

    • 1 cup water

    1. Add all ingredients to a blender.

    2. Blend on low speed, gradually increasing to high, until the mixture is smooth and creamy.

    3. Adjust consistency by adding more water if it’s too thick, or more fruit if it’s too thin.

    4. Pour the smoothie into a glass and enjoy!

    Makes 2 servings. Nutrition facts per serving: Calories: 250, Carbs: 30 grams, Fat: 14 grams, Protein: 8 grams.

Green Glow Smoothie

  • SMOOTHIE

  • Celery has a stalk-worthy past! Originating in the Mediterranean, it was first used as medicine in ancient times before becoming a kitchen favorite. With its crisp texture and refreshing flavor, celery has been crunching its way into hearts for centuries!

    • 1 apple

    • 1/2 cucumber

    • 2 celery stalks

    • 1/2 inch ginger

    • 1/2 lemon, peeled

    • 1 cup spinach

    • 1/2 cup water

    • 1 cup ice

    1. Add all ingredients to a blender.

    2. Blend on low speed, gradually increasing to high, until the mixture is smooth and creamy.

    3. Adjust consistency by adding more water if it’s too thick, or more fruit if it’s too thin.

    4. Pour the smoothie into a glass and enjoy!

    Makes 2 servings. Nutrition facts per serving: Calories: 70, Carbs: 15 grams, Fat: 1 gram, Protein: 2 grams.

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!

    • 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

    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. Preheat the oven to 400°F.

    2. In a large bowl, combine the apples, brown sugar, cinnamon, flour, and vanilla. Toss to coat. Gently stir in the blueberries.

    3. Transfer the apple mixture into an 8 x 8-inch baking pan and set aside.

    4. To make the topping, combine brown sugar, cinnamon, flaxseed, flour, oats, walnuts, and salt in a medium bowl. Stir to combine.

    5. Add the oil to the oat mixture and stir until the mixture is well coated.

    6. Evenly spread the topping over the fruit mixture.

    7. Bake for 40 to 45 minutes, or until the fruit is tender and the topping is golden brown. (If the topping browns too quickly, cover with foil halfway through.) Serve and enjoy!

    Makes 6 servings. Nutrition facts per serving: Calories: 260, Carbs: 27 grams, Fat: 13 grams, Protein: 10 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 1/2 cups oat flour (or finely ground oats)

    2. 1/4 cup coconut oil (melted) or unsweetened applesauce

    3. 2-3 tablespoon cold water

    4. 1 tablespoon maple syrup

    5. Pinch of salt

    Filling:

    1. 2 cups mashed sweet potato (about 2 large, sweet potatoes)

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

    3. 1/4 cup maple syrup or honey (adjust for sweetness)

    4. 1 teaspoon  vanilla extract

    5. 1 1/2 teaspoon cinnamon

    6. 1/2 teaspoon nutmeg

    7. 1/4 teaspoon ginger (optional)

    8. 2 eggs (or flaxseed eggs for vegan option)

    1. Preheat your oven to 400°F. Pierce the sweet potatoes with a fork and bake for about 45 minutes until soft. Let them cool, then scoop out the flesh and 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.

Egg and Cheese 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

    • 1 cup fat-free milk

    • 1 ounce part-skim mozzarella cheese

    • Cooking spray

    • Salt, to taste

    • Pepper, to taste

    1. Lightly coat a nonstick pan with cooking spray and heat it over medium-high heat.

    2. In a bowl, whisk together the egg whites and milk, then pour the mixture into the pan.

    3. Season with salt and pepper to taste and stir well to combine.

    4. Cook, stirring continuously, for about 2 minutes or until the eggs are set.

    5. Add the cheese to the pan and continue cooking, stirring occasionally, until the cheese is fully melted. Enjoy!

    Makes 2 servings. 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 bowl, combine the goat cheese, yogurt, and pepper. Use a fork to mash and mix until well combined.

    2. Toast the bread and let it cool slightly.

    3. Spread the goat cheese and yogurt mixture evenly over the toast.

    4. Arrange the raspberries in a single layer on top, then gently mash them with a fork.

    5. Drizzle with honey and enjoy!

    Makes 2 servings. 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

    • 1 cup quinoa

    • 5 cups fresh kale, finely chopped

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

    • 1/4 teaspoon kosher salt

    • 1/4 teaspoon pepper

    • 1/2 cup crumbled feta cheese

    1. Boil broth and quinoa, cover, and reduce heat to low. Simmer for 15 minutes.

    2. Remove stems from kale and chop the leaves. Stir kale into quinoa and cover. Cook for an additional 8 minutes.

    3. Transfer to a serving bowl, fluff with a fork, and let stand to cool slightly.

    4. Stir in 1/4 cup dressing, salt, and pepper.

    5. Drizzle remaining dressing over the top and sprinkle with crumbled feta cheese. Enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 242, Carbs: 20 grams, Protein: 8 grams, Fat: 13 grams.

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 chicken breasts, cut into 8 pieces

    • 1 cup water

    • 2 small garlic cloves, minced

    • 1 small onion, chopped

    • 1 1/2 teaspoon salt

    • 1/2 teaspoon pepper

    • 3 medium tomatoes, chopped

    • 1 teaspoon parsley, chopped

    • 1/4 cup celery, finely chopped

    • 2 medium potatoes, peeled and chopped

    • 2 small carrots, chopped

    • 2 bay leaves

    1. Cut the chicken into 8 pieces.

    2. In a large pan, combine chicken, water, garlic, onion, salt, pepper, tomatoes, and parsley.

    3. Tightly cover and cook over low heat for 25 minutes.

    4. Add celery, potatoes, carrots, and bay leaves. Continue to cook for an additional 15 minutes or until the chicken and vegetables are tender.

    5. Remove bay leaves before serving. Enjoy!

    Makes 8 servings. Nutrition facts per serving: Calories: 206, Carbs: 20 grams, Fat: 2 grams, Protein: 30 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)

    • 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 (1 pound, 13-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.

Healthy 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. Heat 1 teaspoon oil in a pan over medium-high heat.

    2. Whisk together egg and milk, then pour the mixture into the heated pan.

    3. Cook the egg until fully cooked through, then remove them from the pan and set aside.

    4. Add 1 tablespoon oil to the same pan and return it to the heat.

    5. Add garlic, ginger, and onions to the pan, and sauté until tender.

    6. Stir in broccoli, carrots, and mushrooms, and sauté until fully cooked, stirring frequently.

    7. Stir in the reserved eggs, cooked brown rice, cooked chicken, and soy sauce. Continue cooking until everything is heated through.

    8. Remove from heat, plate the dish, and garnish with cilantro. Enjoy!

    Makes 2 servings. Nutrition facts per serving: Calories: 350, Carbs: 40 grams, Fat: 15 grams, Protein: 25 grams.

Easy Beef Casserole

  • MEAT

  • Casseroles have a cozy, comforting history that dates back to the early 19th century in France, where they were used to cook stews and one-pot meals. The word "casserole" means "pot" in French, and over time, it became a popular way to combine meats, vegetables, and grains, all baked together in a single dish. These hearty meals quickly became a family favorite in homes around the world, offering warmth and simplicity in every bite!

    • 1/2 pound lean ground beef

    • 1 cup onion, chopped

    • 1 cup celery, chopped

    • 1 cup green pepper, cubed

    • 3 1/2 cups tomatoes, diced

    • 1/4 teaspoon salt

    • 1/2 teaspoon pepper

    • 1/4 teaspoon paprika

    • 1 cup frozen peas

    • 2 small carrots, diced

    • 1 cup  uncooked rice

    • 1 1/2 cups water

    1. In a large pan, brown the ground beef and drain off the fat.

    2. Add the rest of the ingredients and mix well.

    3. Cook over medium heat and cover the pan until boiling.

    4. Reduce to low heat and simmer for 35 minutes. Serve hot and enjoy!

    Makes 8 servings. Nutrition facts per serving: Calories: 184, Carbs: 20 grams, Fat: 3 grams, Protein: 25 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 resealable bag, combine cumin, garlic, 2 tablespoons of lime juice, olive oil, and paprika. Seal the bag and shake well to mix.

    2. Add the shrimp to the bag, seal it again, and shake to coat the shrimp evenly with the marinade. Place the sealed bag in the refrigerator and let the shrimp marinate for at least 30 minutes.

    3. Meanwhile, heat coconut oil in a large pan over medium heat. Add the shredded cabbage and carrots, along with the remaining 2 tablespoons of lime juice. Season with salt and pepper to taste.

    4. Cook the cabbage and carrots, stirring frequently, until softened, about 7 minutes. Remove the mixture from the pan and set aside.

    5. Return the pan to medium-high heat. Remove the shrimp from the marinade and discard the excess marinade. Add the shrimp to the pan and sauté until cooked through and heated evenly.

    6. In a large bowl, layer the cooked rice or quinoa, fresh mixed greens, and the cabbage mixture. Top with the cooked shrimp and garnish with fresh cilantro. Enjoy!

    Makes 4 servings. Nutrition facts per serving: Calories: 298, Carbs: 27 grams, Fat: 8 grams, Protein: 28 grams.

Tilapia with Spinach and 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 teaspoon dried rosemary

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

    • 2 tomatoes, chopped

    • 2 tablespoons low-fat vinaigrette dressing

    • Salt, to taste

    • Pepper, to taste

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

    2. Sprinkle with a dash of salt and pepper to taste.

    3. 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: 379, Carbs: 14 grams, Fat: 17 grams, Protein: 47 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 tablespoon chili powder

    • 1 tablespoon coconut oil

    • 1 teaspoon cumin

    • 1 teaspoon paprika

    • 1/2 small head purple cabbage, chopped

    • 1/2 Hass avocado, sliced

    • 1 cup black beans, drained and rinsed

    • 1 cup cooked brown rice or quinoa

    • 1 small jalapeno, finely diced, seeds removed (optional)

    • 1 bell pepper, sliced

    • 1 small, sweet onion, diced

    • 1/2 cup corn kernels

    • Cilantro, chopped

    • Salt, to taste

    • Pepper, to taste

    1. Cook the rice or quinoa according to package directions or use precooked grains.

    2. While the rice or quinoa is cooking, heat oil in a pan over medium-high heat.

    3. Add the onion and cabbage to the pan, and cook, stirring frequently, until tender.

    4. Stir in the remaining black beans and vegetables.

    5. Season with chili powder, cumin, paprika, salt, and pepper.

    6. Continue cooking until the vegetables soften and are heated through.

    7. In a serving bowl, layer the cooked rice or quinoa with the black bean mixture and vegetable. Top with cilantro and serve. Enjoy!

    Makes 2 servings. Nutrition facts per serving: Calories: 350, Carbs: 55 grams, Fat: 15 grams, Protein: 12 grams.

Cheese-Stuffed Chayotes

  • SIDE DISH

  • Chayotes, also known as vegetable pears, have been a staple in the diets of Central and South America for centuries. Native to Mesoamerica, these crunchy, mild-tasting vegetables were cherished by ancient civilizations like the Aztecs and Maya. Today, chayotes are enjoyed worldwide in savory dishes, from stir-fries to salads, thanks to their versatility and light flavor. With a history as rich as their taste, chayotes are a true global gem!

    • 6 small chayotes, cut in half lengthwise

    • 2 quarts of water

    • 1 cup low-fat cheddar cheese, shredded

    • 1/4 teaspoon salt

    • 1 tablespoon margarine

    • 1/2 cup plain bread crumbs

    1. Wash the chayotes and bring to a boil in water. Cover and boil at moderate heat for about one hour, or until fork tender.

    2. Preheat oven to 350°F.

    3. Drain the chayotes, remove the cores and fibers, and scoop out the pulp carefully, ensuring not to break the shells.

    4. Place the empty shells on a cookie sheet.

    5. Mash the pulp and mix with cheese, salt, and margarine.

    6. Stuff the shells with the mixture and sprinkle with bread crumbs.

    7. Bake for 30 minutes. Serve and enjoy!

    Makes 6 servings. Nutrition facts per serving: Calories: 129, Carbs: 12 grams, Fat: 2 grams, Protein: 8 grams.

Simple Lentils

  • SIDE DISH

  • Lentils are tiny, humble powerhouses that have been a staple in kitchens around the world for centuries. Packed with protein, fiber, and nutrients, they are the perfect ingredient to make any meal hearty and healthy. Whether in soups, salads, or stews, lentils add warmth and comfort to every bite!

    • 1 cup brown lentils

    • 2 tablespoons olive oil

    • 1 cup diced tomato

    • 1 tablespoon minced garlic

    • 1 tablespoon lemon juice

    1. Bring lentils and water to a boil in a saucepan.

    2. Simmer for 15 minutes with the lid on.

    3. Drain lentils and set aside.

    4. Heat olive oil in a large pan and cook the onion until translucent.

    5. Add the lentils, lemon juice, and season with salt and pepper. Enjoy!

    Makes 4 servings. Nutrition facts per serving (1/4 cup): Calories: 127, Carbs: 12 grams, Fat: 7 grams, Protein: 5 grams.

Sun-Dried Tomato and Olive Hummus

  • CONDIMENT

  • Hummus has a long and flavorful history, tracing back thousands of years to the Middle East, where it’s been enjoyed as a savory dip and spread. Made from simple ingredients like chickpeas, tahini, olive oil, and garlic, hummus has been a staple in Mediterranean diets for centuries. Over time, it has traveled the world, becoming a global favorite for its creamy texture and rich, nutty flavor. Today, it’s loved as both a snack and a healthy addition to meals!

    • 2 15-ounce cans chickpeas, drained

    • 1 teaspoon cumin

    • 2 cloves garlic, chopped

    • 1/4 cup freshly squeezed lemon juice

    • 2 tablespoons olive oil

    • 1/2 cup plain low-fat yogurt

    • 2 tablespoons chopped fresh cilantro or Italian (flat) parsley

    • 1/4 cup sliced Kalamata olives

    • 1/2 cup finely chopped sun-dried tomatoes (not packed in oil)

    • 1 teaspoon paprika

    1. In a food processor or blender, combine chickpeas, cumin, garlic, lemon juice, olive oil, and yogurt.

    2. Process until smooth, ensuring the consistency is smooth but not runny.

    3. Stir in cilantro, olives and tomatoes.

    4. Refrigerate for at least 1 hour (or longer) to allow the flavors to blend and develop.

    5. To serve, top with paprika, if desired. Enjoy!

    Makes 12 servings. Nutrition facts per serving: Calories: 100, Carbs: 13 grams, Fat: 4 grams, Protein: 4 grams.

Energy Boost Smoothie

  • SMOOTHIE

  • Medjool dates are nature’s candy with royal roots! Originating in Morocco, they were once reserved for royalty due to their rich, caramel-like flavor and luscious texture. Today, these nutrient-packed gems are a sweet treat loved around the world!

    • 1-2 celery stalks

    • 1 handful of kale

    • 2 bananas

    • 3-4 Medjool dates

    • 1/2 pineapple

    • 2 cups ice

    • 1 cup water

    1. Add all ingredients to a blender.

    2. Blend on low speed, gradually increasing to high, until the mixture is smooth and creamy.

    3. Adjust consistency by adding more water if it’s too thick, or more fruit if it’s too thin.

    4. Pour the smoothie into a glass and enjoy!

    Makes 2 servings. Nutrition facts per serving: Calories: 180, Carbs: 40 grams, Fat: 1 gram, Protein: 3 grams.

Tropical Mango Smoothie

  • SMOOTHIE

  • Mangoes have a sweet and sunny history that traces back over 4,000 years to South Asia, where they were first cultivated in ancient India. Revered as the "king of fruits," mangoes were cherished by Indian royalty and spread through trade routes to the rest of the world. Today, they are enjoyed globally in everything from smoothies to salsas, bringing a burst of tropical sunshine to every bite. Mangoes truly have a global legacy of flavor!

    • 1 cups 1% milk

    • 2 tablespoons frozen mango juice or 1 fresh pitted mango

    • 1/2 small banana

    • 1 cup ice cube

    Note: For variations, try using orange juice, papaya, or strawberries instead of mango juice.

    1. Add all ingredients to a blender.

    2. Blend on low speed, gradually increasing to high, until the mixture is smooth and creamy.

    3. Adjust consistency by adding more water if it’s too thick, or more fruit if it’s too thin.

    4. Pour the smoothie into a glass and enjoy!

    Makes 2 servings. Nutrition facts per serving: Calories: 106, Carbs: 28 grams, Fat: 2 grams, Protein: 17 grams.

Island Bliss Compote

  • 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

    • 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 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 and cook on very low heat for 5 minutes.

    4. Remove the saucepan from heat and pour the syrup into a separate cup.

    5. Discard the lemon peel and allow the cooked fruit to cool for 2 hours.

    6. 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 and enjoy!

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