Healthy Recipes

Prep time: 10 minutes

Ingredients:

• 10 big leaves of romaine lettuce, washed, dried, and torn into small pieces
• 1 tsp. olive oil
• 2 tsp. parmesan cheese
• ½ tsp. garlic powder
• ¼ tsp. ground black pepper

Directions:

1. Mix lettuce and other ingredients in salad bowl.
2. Refrigerate until serving.

Serves: 4

Serving size: 2½ leaves

Nutritional analysis (per serving):
19 calories
0.7 g protein
1.4 g fat
1.2 g carbohydrate
0.6 g fiber
0.7 mg cholesterol
200 mg sodium
18 mg calcium
0.4 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations:
Add chopped fresh tomatoes and use ½ tsp. olive oil instead. The juice from the tomatoes will help keep the lettuce leaves moist.

Prep time: 90 minutes

Ingredients:

• 2 14.5-oz. cans of crushed tomatoes
• 1 6-oz. can of tomato paste
• 2 cloves garlic, diced
• 1 medium onion, chopped
• 1 medium green bell pepper, chopped
• 1 medium red bell pepper, chopped
• 1 c. broccoli, chopped into florets
• 2 tbsp. olive oil or vegetable oil
• 1 tsp. dried oregano
• 1 tsp. dried basil
• 1 tsp. cumin
• 1 tsp. thyme
• ½ lb. spicy Italian sausage (optional)

Directions:

1. Heat oil over medium-high heat in a pan.
2. Add garlic and onion and cook until the onion is translucent (more clear than white).
3. Add peppers and broccoli and sauté for a few minutes.
4. Add crushed tomatoes, tomato paste, and spices. When mixture is bubbling, reduce heat to simmer and cover. Simmer for at least 60 minutes, stirring occasionally. The longer it simmers, the better it tastes.

Serves: 5

Serving size: ¾ c.

Nutritional analysis (per serving):

175 calories
6 g protein
6 g fat
29 g carbohydrate
6 g fiber
0 mg cholesterol
253 mg sodium
90 mg calcium
3.5 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Suggestions:

• If you want to add the sausage, boil the meat in a large pot for about 5 minutes until the fat collects on top of the water. Drain the water. Pour the fat into a container to throw away later, after the fat has hardened (pouring it down the drain can cause plumbing or sewer problems). Set sausage aside in a bowl or dish. Complete Steps 1 through 3. Slice and add the sausage before you cover the pan in Step 4.
• Try substituting chicken or turkey sausage — lots of taste with less fat.
• Experiment with other veggies — eggplant, squash, or zucchini are all delicious additions.
• Be daring with spices. The amounts and spices listed here are only recommendations.
• Be sure to freeze any leftover sauce — it actually tastes even better after it’s been frozen!

Prep time: 45 minutes

Ingredients:

• 1 c. flour
• 1 c. rolled oats
• ½ c. butter or margarine, softened
• 1/3 c. light brown sugar
• ¼ tsp. baking powder
• 1/8 tsp. salt
• ¾ c. strawberry jam

Directions:

1. Preheat oven to 350° F (180° C).
2. In a large bowl, mix everything together except the strawberry jam.
3. Measure out 2 cups of this mixture. Leave the rest in the bowl, and set it aside.
4. Take the 2 cups of the mixture and press it into the bottom of a square (8″ x 8″) pan coated with shortening or nonstick spray. You can use your hands or a spoon. Make sure you cover the entire bottom of the pan!
5. Using a large spoon, spread the strawberry jam on top of the mixture in the pan. Spread it evenly all over.
6. Take the mixture that was left in the bowl, and spread it over the strawberry jam. Press it down lightly.
7. Bake for 25 minutes. Remove the pan from the oven, and allow it to cool for at least 15 minutes.
8. Cut the bars into 12 squares to eat and share!

Serves: 12

Serving size: 1 square

Nutritional analysis (per serving):
211 calories
2 g protein
9 g fat
32 g carbohydrate
1 g fiber
22 mg cholesterol
126 mg sodium
16 mg calcium
0.9 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Prep time: about 15 minutes

Ingredients:

• 1 standard-sized bagel, cut in half
• tomato sauce
• shredded mozzarella cheese
• toppings like diced green pepper, chopped onion, or chopped tomato (whatever you like)
• seasonings like oregano, basil, and pepper

Directions:

1. Set the oven to low heat.
2. Spread tomato sauce on each bagel half.
3. Sprinkle the shredded cheese all over the tomato sauce on each half.
4. Add your favorite toppings.
5. Put a light sprinkling of seasonings on each half.
6. Put your bagel halves on a baking sheet.
7. Bake in the oven on low heat for about 5 to 8 minutes. You’ll know they’re done when the cheese is bubbly.
8. Let cool for a minute, then enjoy your tiny pizzas!

Serves: 1

Serving size: 2 tiny pizzas

Nutritional analysis (per serving):
210 calories
9 g protein
4 g fat
34 g carbohydrate
2 g fiber
11 mg cholesterol
633 mg sodium
144 mg calcium
1.9 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Prep time: 20 minutes

Ingredients:

• 1 lb. tuna, cut into 2-inch pieces
• 1 small onion, finely chopped
• 3 scallions, green parts only, coarsely chopped
• 2 tbsp. garlic, finely chopped
• 2 tbsp. fresh ginger, finely peeled and chopped
• 1/4 c. cilantro, chopped
• 1 tbsp. Dijon mustard
• 1 tsp. salt
• dash of hot sauce

• 1/2 c. flour for dredging
• 1 tbsp. salt
• cooking oil
• 4 hamburger buns

Directions:

1. Combine first set of ingredients in the bowl of a food processor and pulse until finely chopped – about 6 pulses. Do not overprocess.
2. Shape the mixture into 4 burgers. Set these on a plate so they are not touching, cover well with plastic wrap, and refrigerate for 1 hour.
3. Measure the flour and remaining 1 tbsp. salt into a large shallow bowl or pie plate and whisk together. Dredge the tuna burgers in the flour mixture so they are lightly dusted on both sides.
4. Place a skillet, preferably cast iron, over medium-high heat, add the oil, and let it get hot – about 2 minutes.
5. Arrange the burgers in the pan so they aren’t touching. Cook uncovered for 2 minutes. Turn and cook about 2 minutes more. The burgers should be rare to medium-rare.
6. Serve on a hamburger bun.

Serves: 4

Serving size: 1 burger patty

Nutritional analysis (per serving):

223 calories
27 g protein
9 g fat
661 mg sodium
31 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Top with Mango Ketchup for extra flavor.

Prep time: about 10 minutes

Ingredients:

• 1 green, yellow, or red pepper, washed
• 1 celery stalk, washed
• 1 carrot, washed and peeled
• your favorite salad dressing

Directions:

1. Cut the pepper in half from side to side, and remove seeds.
2. Keep one half to use as bowl; cut the other half into thin slices.
3. Cut the carrot and celery into thin sticks about 4″ long.
4. Put a little salad dressing in the bottom of the pepper bowl, then add celery, carrot, and pepper slices.
5. Enjoy these portable veggie treats by dipping the veggie slices into the dressing, then eating the bowl when you’re done!

Serves: 1

Serving size: 1 veggie bowl

Nutritional analysis (per serving):
93 calories
3 g protein
1 g fat
22 g carbohydrate
4 g fiber
0 mg cholesterol
98 mg sodium
71 mg calcium
0.7 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Prep time: 15 minutes

Ingredients:

• 2 tsp. vegetable oil
• 1 large zucchini, cut in half and sliced
• ¾ c. frozen corn, thawed
• 7-oz. jar roasted red peppers, sliced
• 1/3 c. ricotta cheese
• 1¼ c. grated Monterey Jack cheese
• 1 c. salsa, drained of juice in a colander
• 6 6-in. corn tortillas

Directions:

1. Preheat oven to 500°F (260°C).
2. Add vegetable oil to large pan and heat, adding zucchini, corn, and peppers.
3. In bowl, mix cheeses.
4. Trim sides of tortillas to fit a loaf pan. Layer tortillas, veggies, cheeses, and salsa.
5. Cover with aluminum foil and bake for 10 to 15 minutes.

Serves: 5

Serving size: 1 slice

Nutritional analysis (per serving):
293 calories
14 g protein
13 g fat
32 g carbohydrate
5 g fiber
32 mg cholesterol
570 mg sodium
335 mg calcium
3 mg iron