Get off to a good start to healthy eating with these recipes from Samaritan Health Services registered dietitians. Check back often for new seasonal recipes.

Pumpkin carrot muffins

Recipe from, an organization dedicated to informing, inspiring, and connecting diabetes patients, consumers, and care givers.


  • Cooking spray
  • 1 ½ cups 100 percent whole wheat pastry flour
  • 1 tsp ground cinnamon
  • 1 tsp baking soda
  • ½ tsp low sodium baking powder
  • ½ tsp ground cloves
  • ½ tsp ground nutmeg
  • 1 whole egg or 2 egg whites
  • 1 cup pumpkin, canned, with salt
  • ¾ cup honey
  • 2 tbsp unsweetened applesauce
  • 1 tbsp canola oil
  • 1 tsp grated orange peel
  • 1 cup shredded carrots



  • Preheat the oven to 350 degrees. Spray a 12-cup muffin pan with nonstick cooking spray and set aside.
  • In a large bowl, mix the first 6 ingredients and mix well.
  • In a separate bowl, whisk the egg lightly, and then whisk in the remaining ingredients. Add to the flour mixture and stir until just combined; do not over mix. Gently fold in the carrots then spoon evenly into the muffin pan.
  • Bake until a toothpick inserted into the center comes out almost clean, about 25 minutes. Remove muffins from pan and cool on a rack.


Nutritional facts per muffin:
Makes 12 servings. Per serving: 86.2 calories, 1.3 g fat, (0.1 g saturated fat), 0 mg cholesterol, 0.4 g protein, 20.2 g carbohydrate, 1.1 g fiber, 161.7 mg sodium. Dietary exchange: 1 other carbohydrate.


West Texas chipotle chicken salad wrap

Recipe provided courtesy of John Wiley & Sons, From American Dietetic Association Cooking Healthy Across America by American Dietetic Association and Food and Culinary Professionals,  A Dietetic Practice Group of ADA ©2005, John Wiley & Sons.

This trendy Southwestern-style of chicken salad is a snap when made with supermarket rotisserie chicken. Make this the day before serving, and let the flavors meld. Wrap in tortillas or serve on a bed of lettuce. Veganize this recipe by skipping the chicken and using soy mayonnaise and tofu-based sour cream — both products are commonly stocked in the health food sections of many chain grocery stores.



  • 1/2 cup reduced-fat mayonnaise
  • 1/4 cup light sour cream
  • 2 Tbsp fresh lime juice
  • 1 jalapeño pepper, seeded and minced
  • 1/2 tsp diced chipotle pepper
  • 1/4 tsp salt, optional
  • 3 cups cooked chicken, cut in 3/4-inch cubes
  • 1 cup chopped tomato
  • 1 avocado, peeled and chopped
  • 3 Tbsp chopped fresh cilantro
  • 6 flour tortillas



  • Combine the mayonnaise, sour cream, lime juice, jalapeño, chipotle peppers
  • and salt in a large mixing bowl.
  • Place the chicken, tomato, avocado and cilantro in a bowl with the mayonnaise mixture and toss lightly to coat.
  • Top each of the 6 tortillas evenly with the chicken mixture. Roll.


Tips: This filling can serve as a cold entrée, a wrap sandwich filling or a tasty pasta salad (add 2 cups cooked orzo and increase the seasonings to taste). The chipotle, a dried roasted jalapeño pepper, is also available in powdered form.

Nutritional facts
Makes 6 servings. Serving size: 1 wrap with 1 cup of filling. Nutrition facts per serving: Calories: 480; Fat: 20g; Saturated fat: 4g; Cholesterol: 65mg; Sodium: 820mg; Carbohydrates: 48g; Fiber: 4g; Protein: 28g

Italian olive and sun-dried tomato tapenade

Adapted from a recipe by Giada De Laurentiis
of the Food Network.

This tasty tapenade is great to use as a dip for veggies or crackers. It also makes a wonderful replacement for mayonnaise on sandwiches.

  • 2 (8 oz.) cans of pitted black olives, drained
  • 1 (8.5 oz.) jar of Italian sun-dried tomatoes (in olive oil and herbs)
  • 8 oz. mixed Kalamata and green olives (a great time to use up any bits you may have in the back of the fridge!)
  • Extra-virgin olive oil 

  • In the bowl of a food processor, add olives without the liquid, then the sun-dried tomatoes with the oil and herbs they were packed in. Pulse until smooth. Add more olive oil as needed to form a thick paste. Keep refrigerated in an airtight container until ready to serve.Stir before serving, as the oil separates out easily.

Nutrition facts for one ¼ cup serving:
Calories 100; Total tat 9g; Trans fat 0g; Saturated fat 0g; Cholesterol 0mg; Sodium 546mg; Total carbohydrates 4.5g; Dietary fiber 0g; Sugars 0g; Protein 0g

Grilled summer squash and zucchini

Adapted from the "Diabetes Meals in 30 Minutes or Less" cookbook by Jeana VanDyke, RD, CDE

  • 3 small summer squash (combination of zucchini and yellow squash) or other garden vegetables of your choice (carrots, peppers, onions) 
  • Parmesan cheese to sprinkle on grilled veggies (optional) 

Basting sauce
  • 1 clove garlic, minced 
  • ½ tsp paprika 
  • ½ tsp cumin 
  • 2 Tbsp olive oil 
  • 1 Tbsp fresh lemon juice 

  • Halve or cut squash and other vegetables into large chunks. Combine all ingredients for sauce. 
  • To grill (using barbecue or oven) place the squash on a rack over medium heat with the rack set 6 inches from the heat source. Baste veggies with some of the sauce. Grill the vegetables for 5 minutes on each side, basting frequently with sauce. 
  • Optional grilling method: Place veggies in a grill basket and grill for 10 minutes turning occasionally. Toss grilled veggies with basting sauce sprinkle with parmesan cheese. If you don't have a grill basket, cover the grill grate from your barbecue with heavy duty foil and spread veggies onto the foil. Grill as directed above, stirring occasionally. 

Nutrition facts for one ½ cup serving:
Calories 29, total fat 2g, saturated fat 0g, cholesterol 0, sodium 1mg, total carbs 2g, dietary fiber 1g, sugar 1g, protein 0

Green papaya salad (som tum)

Adapted from

  • 2 cups green (unripe) papaya, shredded
  • 6 cherry tomatoes, sliced in half
  • 6 fresh green beans, cut into one-inch pieces
  • 2 fresh Thai chilies, remove stems or 2 jalapenos with seeds removed
  • 2 cloves garlic, minced, crushed
  • 2 Tbsp roasted peanuts (crush 1 Tbsp, save 1 Tbsp for the topping)
  • 1 cup fresh cabbage, thinly sliced

  • 1/2 tsp dried shrimp to taste (if vegetarian,
  • substitute 1 extra Tbsp soy sauce) (can omit)
  • 1 Tbsp olive oil
  • 2 Tbsp low-sodium soy sauce or 2 Tbsp fish sauce or vegetarian fish sauce (start with ½ tsp, adjust to taste)
  • 3 Tbsp lime juice
  • 2 Tbsp cane sugar (can use brown sugar) or 1 to 1-1/2 Tbsp liquid honey

Many Asian supermarkets have packaged shredded green papaya. To prepare a whole green papaya, peel, rinse the white milk off and pat dry. Shred it with a regular cheese grater, using the large sized holes. Stop grating when you see the white immature seeds inside, and move onto another part of the papaya.

  • In a mortar and pestle, gently pound whole fresh chilies, garlic and half of peanuts. (Set aside in bowl.)
  • Lightly pound cut green beans and sliced tomatoes to release flavors. Add to bowl with chilies and garlic.
  • Put dried shrimp, soy sauce, cane sugar, olive oil and lime juice to another small bowl. Blend well.
  • Add shredded papaya to the bowl with chilies and gently mix all ingredients. Pour soy sauce mixture over all and mix gently.
  • Serve som tum on a dish, sprinkle with remaining peanuts; serve with slivered fresh cabbage on the side. Enjoy! Makes two servings.

Nutrition facts for one 1 cup serving:
Calories 276, total carbohydrates 16g, fat 11g, protein 5g, fiber 4g, Sodium 550mg

Servings: 6

Norwegian butternut squash and fish soup

Provided by Betty Jo Otten

  • 8 cups chicken broth 
  • 1 cup onion, cubed 
  • 1 cup celery, diced 
  • 1 cup green, yellow and red peppers, cubed 3 red potatoes, diced 
  • 3 carrots, diced 
  • 1 medium butternut squash, cubed 
  • 2 lbs true cod 

  • Boil the broth, onion, celery and peppers together for six to eight minutes.
  • Add potatoes, carrots and squash and cook for 15 minutes.
  • Add cod and cook for four minutes.

This is a very delicate and hardy soup. Serve with fresh homemade bread.