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Health & Flavor Come Together

Looking for some inspiration in your cooking? Check out these healthy, delicious recipes.

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Plate of banana muffins with nuts on top.

Paleo Banana Nut Muffins

Moist and delicious, these muffins offer a healthy way to start your day. Unlike many healthy baked-good recipes, they bake up light and fluffy instead of flat and dense. This easy one-bowl recipe is a keeper you’re sure to make again!

Ingredients

  • 2-3 ripe bananas approx. 1 1/4 cups mashed.
  • 2 cups almond flour (make sure to use super fine almond flour for best texture).
  • 1/2 cup tapioca flour.
  • 1 teaspoon baking soda.
  • 1 teaspoon cinnamon.
  • 1/4 teaspoon salt.
  • 2 large eggs.
  • 1/4 cup honey.
  • 1/4 cup butter or coconut oil melted.
  • 1 teaspoon vanilla extract.
  • 1/2 cup chopped pecans or walnuts with extra for topping.

Instructions

  1. Preheat your oven to 350° F.
  2. Mash the bananas with a fork in a mixing bowl. Add all of the other ingredients to the mixing bowl, except the nuts.
  3. Use a hand mixer on medium speed to blend all the ingredients together for 30 seconds. Add the chopped nuts and stir together.
  4. Line a muffin tin with muffin cups and evenly divide the batter between 12 muffin cups. Sprinkle a little extra chopped nuts on top.
  5. Bake the muffins for 22-25 minutes or until a toothpick comes out clean and they’re lightly golden on top.

Makes 12 muffins.

Nutritional information per serving:

  • Calories: 251
  • Fat: 3.7g
  • Sodium: 168mg
  • Carbohydrates: 22g
  • Fiber: 3g
  • Protein: 6g

Recipe adapted from Downshiftology.com

Chopped salad on a wooden plate.

Mediterranean Spring Salad With Lemon Vinaigrette Dressing

Try this simple and tasty recipe for spring meals, inspired by the Middle Eastern bread salad, fattoush. This version features chickpeas and pistachios for added protein and fiber. It also uses fresh herbs to boost flavor.

Ingredients

Salad

  • 4 1/2 cups chopped romaine lettuce (about 1 small head).
  • 2 cups halved cherry tomatoes.
  • 1 1/2 cups sliced and quartered English cucumber.
  • 3/4 cup thinly sliced, quartered radishes (about 4 radishes).
  • 3/4 cup chopped shallot.
  • 1 15-ounce can chickpeas, drained.
  • 1/2 cup chopped pistachios.
  • 1/2 cup chopped mint leaves.
  • 1/2 cup chopped parsley leaves.
  • 1 1/2 cups crumbled baked whole-wheat pita chips.

Dressing

  • 1/3 cup (80 milliliters) olive oil.
  • 1 teaspoon lemon zest.
  • 2 tablespoons (30 milliliters) fresh lemon juice.
  • 1 teaspoon (5 milliliters) maple syrup.
  • 2 teaspoons (10 milliliters) red wine vinegar.
  • 1/4 teaspoon sea salt.
  • 1/4 teaspoon ground black pepper.

Directions

  1. In a large mixing bowl, add romaine, tomatoes, cucumber, radish, shallot, chickpeas, pistachios, mint, parsley and pita chips.
  2. Add olive oil to a jar, along with lemon zest, lemon juice, maple syrup, red wine vinegar, salt and pepper. Tightly screw lid onto jar and shake vigorously to mix dressing.
  3. Drizzle dressing over salad and toss to evenly coat.

Makes six servings, about two cups each.

Nutrition information per serving:

  • Calories: 304
  • Total fat: 20 g
  • Sodium: 359 mg
  • Carbohydrates: 27 g
  • Sugar: 7 g
  • Fiber: 7 g
  • Protein: 8 g

Recipe from foodandnutrition.org

Bowl of broccoli covered in cashew white sauce.

Creamy Cashew White Sauce Over Steamed Vegetables

This is a healthy, delicious take on the traditional heavy white sauce used for pastas and other dishes. Try it over whole grain pasta or use it instead of a cheese sauce over your vegetables for more protein and less fat!

Ingredients

  • 1 cup hot water.
  • 1/2 cup raw cashews.
  • 1 teaspoon low-sodium broth/stock powder of your choice.
  • 1/4 teaspoon salt (optional).
  • 1/4 head of cauliflower, broken into florets.
  • 1/4 head of broccoli, broken into florets.
  • 1 bunch asparagus.

Directions

  1. Place the first four ingredients in a blender and process on high until mixture becomes smooth. Be sure to hold the lid firmly in place while processing hot liquids.
  2. Pour into a saucepan and bring to a boil, stirring constantly until thickened. Remove from heat.
  3. Place cauliflower in a steamer and cook for five minutes over boiling water. Add broccoli and asparagus, and steam for an additional two minutes or until tender but still bright green.
  4. Place steamed vegetables in a serving dish and pour white sauce over vegetables to serve.

Makes 4  1/4-cup servings.

Nutrition facts per serving: 

  • Calories: 110
  • Total fat: 3g
  • Sodium: 244mg
  • Carbohydrates: 3g
  • Fiber: 1g
  • Protein: 3g

Recipe from Clark County, Washington Community Improvement Health Project Chapter

Plate of stuffed green bell peppers.

Stuffed Peppers

When you don’t feel like spending a lot of time in the kitchen, stuffed  peppers are a great go-to meal. Lean ground turkey provides a low-fat substitute to beef, while cooked brown rice adds a nutty flavor and boosts nutrition. Hearty, healthy and easy to make, they’re a tasty week night dinner option!

Ingredients

  • 1 pound, ground turkey.
  • 2-ounces cheddar cheese.
  • 1 small onion.
  • 1 cup brown rice, long-grain, cooked.
  • 1 can diced tomatoes.
  • 1 fluid ounce olive oil.
  • 4 large green peppers (red, orange or yellow work as well).

Directions

  1. Preheat oven to 350 degrees.
  2. Cut the tops off of the green peppers; remove the seeds and membranes.
  3. Bring a large pot of water to a boil and careful insert the peppers the pot, cook for 5-6 minutes to soften.
    Tip: use tongs to place the peppers with the open side up this way they don’t float. 
  4.  Heat a non-stick pan over medium heat and add your olive oil. Add the onion and season with salt and pepper; cook until softened.
  5. Add the ground turkey, season with pepper and cook until meat is browned. Drain any excess fat and then add tomatoes and pepper.
  6. While the meat and tomatoes warm through, bring a separate pot of water to boil and cook the rice according to package.
  7. Once rice is cooked, stir into meat mixture. Turn off heat and stir in most of the cheese leaving a few teaspoons for later.
  8. Spray the bottom of baking dish with non-stick spray and place peppers open side up and stuff with the meat mixture.
  9. Cover with foil and bake for 25 minutes.
  10. Carefully remove foil and sprinkle each pepper with remaining cheese and bake for an additional 3-4 minutes.
  11. Serve with salad or your choice of vegetable.

Makes 4 servings.

Nutrition information per serving

  • Calories: 392
  • Total fat: 21g
  • Sodium: 192mg
  • Carbohydrates: 26g
  • Sugar: 8g
  • Fiber: 6g
  • Protein: 29g 

Recipe by Andrea David, MS, RD

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