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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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Background image: Chopped Salad 309 BGC

Mediterranean Spring Salad with Lemon Vinaigrette Dressing

Recipe from foodandnutrition.org

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
Background image: This white sauce is made with veggies and cashews instead of high fat dairy products.

Creamy Cashew White Sauce Over Steamed Vegetables

Recipe from Clark County, Washington Community Improvement Health Project Chapter

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
Background image: Stuffed Peppers 309 BGC

Stuffed Peppers

Recipe by Andrea David, MS, RD

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 
Background image: Balsamic quinoa salad 309 BGC

Balsamic Quinoa Salad

Recipe from nodietsallowed.com

Ingredients

  • 1 cup organic Quinoa
  • 1 15 oz can of organic black beans, drained and rinsed well
  • 1 cucumber washed and diced
  • 2 cups grape or cherry tomatoes washed and halved
  • 1 large avocado diced
  • 1/2 bunch of cilantro snipped and finely chopped
  • 1/4 cup fresh lime juice
  • 1/4 cup balsamic vinegar
  • 1/4 cup extra virgin olive oil
  • 1/4 tsp salt
  • 1/4 tsp pepper

Instructions

  1. Bring 2 cups water to boil. Meanwhile, rinse quinoa through fine strainer until water runs clear. Add quinoa to boiling water, cover, and reduce to low heat and allow to simmer for 15 to 20 minutes until tender. Once quinoa is done cooking, pour back into strainer. Rinse well with cold water for 1 to 2 minutes. Put quinoa in medium­ sized bowl.
  2. Add black beans, cucumber, tomatoes, avocado, and cilantro. Mix well.
  3. In separate small bowl, combine lime juice , balsamic vinegar, olive oil, salt, and pepper. Pour over salad and stir well.
  4. Refrigerate for at least 4 hours or until salad is chilled. Serve and enjoy!

Makes 8 side-salad servings.

Nutritional information per serving:

  • Calories: 250
  • Fat: 12g
  • Sodium: 140mg
  • Carbohydrates: 29g
  • Fiber: 8g
  • Protein: 8g