Healthy Recipes

Breakfast

Breakfast Casserole

8 Servings

Brown sausage 5 minutes in a skillet over medium heat. Add mushrooms and sauté about 4 minutes, season with black pepper. Remove from heat. Spray a 9x13 inch baking pan with nonstick cooking spray. Toast the bread, spread with butter, and sprinkle with seasoning salt. Cut into strips and line bottom of pan. In a large mixing bowl, combine milk and ricotta cheese. Whisk in flour, baking powder, and salt. Add eggs one at a time and whisk until mixed well. Stir in sausage and mushrooms, cheeses, broccoli, and green onions. Pour into prepared pan, cover, and refrigerate overnight. Preheat oven to 350 degrees. Bake uncovered for about 60 minutes until set and center only slightly jiggles. Cool 5-10 minutes before serving. Makes 8 10oz servings.

Calories 476 per 10oz serving

Protein 33g, Carbs 16.5g, Sat Fat 15g, Trans Fat 0g, Fiber 1.5g, Cholesterol 412mg, Sugars 5g

Beneficial Nutrients

Vit A 1479 IU, B3 .80mg, B5 1.5mg, B6 .20mg, Folate 69mcg, B12 1.1mcg, Vit C 12mg, Vit D 65 IU, Vit E 1.8 IU, Calcium 526mg, Iron 3mg, Magnesium 41mg, Potassium 440mg, Selenium 39mcg, Zinc 3.2mg

Cook Time: 60 minutes

Ingredients

  • 8oz Turkey Sausage
  • 8 oz portabella mushrooms sliced
  • 4 slices whole wheat bread
  • Butter
  • Seasoning Salt
  • Black pepper
  • 1 1/2 cups of 1% milk
  • 8 oz part skim ricotta cheese
  • 1/4 cup flour
  • 1 T baking powder
  • 1/2 tsp sea salt
  • 12 large eggs, beaten
  • 8 oz monterey jack & cheddar cheese shredded
  • 8 oz cheddar cheese shredded
  • 1 cup raw broccoli florets
  • 1 cup chopped scallions, green and white parts

Chocolate Banana Protein Bars

8 Bars

Mix ingredients in a large mixing bowl. Pour into a greased 9x13 non-aluminum cake pan. Bake at 300 for 25 minutes or until firm. Let cool and cut into bars.

Calories 224 per 3.7oz bar

Protein 9.4g, Carbs 32g, Fat 7.2g, Sat Fat .95g, Phytosterols 7mg, Fiber 4.2g, Sugar 18g, Sodium 60mg

Beneficial Nutrients

B1.23mg, B2 .28mg, B3 1.8mg, B5 .32mg, B6 .28mg, B12 .2mcg, Calcium 140mg, Iron 2mg, Magnesium 43mg, Potassium 349mg, Selenium 7.3mcg

Cook Time: 40 minutes

Ingredients

  • 2 1/2 cups banana
  • 1 tsp ground cinnamon
  • 2 T unsweetened cocoa powder
  • 2 lg eggs beaten
  • 4 oz chocolate almond milk
  • 1 1/2 cup old fashioned oatmeal (not instant)
  • 1/4 cup raw turbinado sugar
  • 1 T extra virgin olive oil
  • 1/3 cup + 2 Tbsp protein powder (whey or rice protein)

Cranberry Muesli

2 Servings (2/3 cup each)

Mix this muesli the night before for a wholesome breakfast. Soaking the grains and nuts increases digestibility.
Combine all ingredients in a medium bowl, cover, and refrigerate for at least 8 hours or up to 1 day.

Calories 324 per serving

Protein 12.5g, Carbs 42g, Fat 11g, Sat fat 1.5g, Cholesterol 5mg, Fiber 8g, Sodium 197mg

Beneficial Nutrients

B1 .27 mg, B3 1mg, Vit C 58mg, Vit E 3 IU, Calcium 185mg, Iodine .21mcg, Magnesium 69mg, Molybdenum 8.5mcg, Potassium 441mg, Iron 3.5mg, Selenium 2.7mcg, Zinc 1.3mg

Cook Time: 10 minutes

Ingredients

  • 1 C flour
  • 1 C whole wheat pastry flour
  • 3/4 C turbinado sugar (or brown)
  • 1 1/2 tsp aluminum free baking powder
  • 1 tsp sea salt
  • 1/2 tsp baking soda
  • 3/4 cup fresh squeezed orange juice
  • 2 T butter coconut oil
  • 1 T grated orange peel
  • 1 egg well beaten
  • 1 1/2 C chopped fresh cranberries
  • 1/2 cup chopped walnuts

Cranberry Nut Bread

1 Loaf

Preheat oven to 350°. Grease a 9x5 inch loaf pan. Mix flours, sugar, baking powder and soda, salt in a mixing bowl. Stir in orange juice, butter, orange peel and egg. Mix until well blended. Stir in cranberries and nuts. Spread evenly in loaf pan, bake for 55 minutes. Cool on rack for 5 minutes, remove from pan and cool completely on rack.

Calories 229 per slice (1/10 of loaf)

Vit A 124 IU, B3 .21mg, Vit C 11mg, Calcium 37mg, Magneisum 11mg, Potassium 79mg, Selenium 1.92mg

Beneficial Nutrients

Protein 4g, Carbs 38g, Fat 7g, Sat Fat 1.9g, Omega-3 .55g, Omega-6 2.4g, Fiber 2.8g, Sodium 418mg, Phytosterols 4.52mg

Cook Time: 60 minutes

Ingredients

  • 1 C flour
  • 1 C whole wheat pastry flour
  • 3/4 C turbinado sugar (or brown)
  • 1 1/2 tsp aluminum free baking powder
  • 1 tsp sea salt
  • 1/2 tsp baking soda
  • 3/4 cup fresh squeezed orange juice
  • 2 T butter coconut oil
  • 1 T grated orange peel
  • 1 egg well beaten
  • 1 1/2 C chopped fresh cranberries
  • 1/2 cup chopped walnuts

Greek Omlet

2 Servings

Whisk eggs, cream, and peppers in a medium bowl. Wash spinach, remove stems. With water clinging to leaves, place in saucepan with tight-fitting lid. Steam leaves on medium-high until wilted. Drain in a colander, pressing out liquid with the back of a wooden spoon. Chop spinach and set aside. In a 10-inch nonstick skillet, melt 1 tbsp butter over medium-high heat. Add chopped onion and mushrooms and sauté about 5 minutes. Remove onion/mushrooms and combine with feta cheese, spinach and oregano in a small bowl. In the same skillet, melt 2 tbsp butter over medium-high heat. When the butter is hot, add egg mixture, reduce heat to medium and cook, lifting edges to allow uncooked egg to seep underneath. When bottom layer of egg is cooked, spread the spinach filling over one side of the omelet. Gently fold in half. Cook half a minute longer and serve immediately, garnish with dried or fresh parsley leaves

Calories 483 per serving

Protein 21g, Carbs 9g, Fat 40g

Beneficial Nutrients

Vit A, B2, B3, B5, Folate, B12, Vit D and E. The mineral content would surprise most people. Calcium 312mg, Iron 3.8mg, Magnesium 71mg, Potassium 668mg, and Selenium 41mcg

Cook Time: 30 minutes

Ingredients

  • 4 eggs
  • 2 Tbsp all-dairy heavy cream
  • 2 Tbsp butter
  • Freshly ground black pepper
  • Dash cayenne pepper
  • 3-4 cups fresh spinach
  • 4-6 large mushrooms
  • 2 Tbsp butter
  • 2 Tbsp copped red onion
  • 1/2 cup crumbled feta cheese
  • 2 tsp dried oregano

No Bake Granola

4 Servings

Let the kids help in making this recipe. Combine honey and peanut butter in large saucepan. Heat until melted. Remove from heat. Add oats, nuts, carrots, coconut and carob chips. Mix well. Spread evenly in greased 8”x 8” square pan. Cool completely. Refrigerate unused portion.

Calories 515 per serving

Protein 16g, Carbs 52g, Fat 29g, Fiber 9.45g, Sodium 64mg

Beneficial Nutrients

Vit A 7824 IU, B1 .50mg, B2 .13mg, B3 1.25mg, B6 .26mg, Folate 49 mcg, Vit E 2 IU, Calcium 63.5mg, Iron 4.08mg, Magnesium 126mg, Potassium 412mg, Selenium 19mcg, Zinc 2.5mg

Cook Time: 30 minutes

Ingredients

  • 2/3 cup honey
  • 1 cup peanut butter
  • 1/2 cup carob chips
  • 1/2 cup chopped nuts
  • 1/2 cup grated carrots
  • 1/2 cup coconut
  • 2 1/2 cups rolled oats

Oat Bran Muffins

8 Muffins

Combine almond milk and lemon juice in a cup and allow to curdle about 10 minutes. Spray muffin cups and spray olive oil. Preheat oven to 400 degrees. Combine dry ingredients in a large blow. Add almond milk mixture and applesauce, mixing gently with a spoon until completely moistened. Stir in dried apples and walnuts, but do not over mix. Spoon into prepared muffin tin, filling about 3/4 full. Bake 20-25 minutes until lightly browned

Calories 209 per muffin

Protein 8.4g, Carbs 35g, Fat 5.7g, Fiber 5g, Sugar 7g, Sodium 199mg

Beneficial Nutrients

Vit B` .36mg, B3 .58mg, B5 .64mg, Folate 30mcg, Vit C 10mg, Calcium 34mg, Magnesium 87mg, Potassium 285mg

Cook Time: 25 minutes

Ingredients

  • 3/4 cup almond milk
  • 1 T lemon juice
  • 1/2 cup oat bran
  • 1 3/4 cup whole oats
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 1/4 cup chopped walnuts
  • 3/4 cup unsweetened applesauce
  • 1/2 cup dried apples

Pumpkin Flax Muffins

18 Muffins

Preheat oven to 375 degrees. Spoon flour in measuring cup, level with a knife. Combine flour and next 8 ingredients in a medium bowl. Make a well in center of mixture. Combine pumpkin and next 5 ingredients, add to flour mixture, stirring just until moist. Spoon batter into 18 muffin cups, sprayed lightly with cooking spray. Bake for 20-25 minutes or until muffins spring back when touched lightly in the center. remove muffins from pans immediately. Cool on a wire rack.

Calories 174 per muffin

Protein 4g, Carbs 23g, Fat 7g, Sat 2g, Fiber 3.6g, Sodium 259mg, Cholesterol 30mg, omega 3 .79g

Beneficial Nutrients

Vit A 3260 IU, B3 1.13mg, B5 .38mg, B6 .11mg, Folate 24mcg, Vit D 4.7 IU, Vit E .69 IU, Calcium 34mg, Magnesium 42mg, Potassium 178mg, Selenium 12.7mcg

Cook Time: 25 minutes

Ingredients

  • 2 1/4 cup whole wheat pastry flour
  • 1/2 cup flax meal
  • 3/4 C turbinado sugar
  • 1 T aluminum free baking powder
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1 tsp ground ginger
  • 1/2 tsp ground nutmeg
  • 1/2 tsp sea salt
  • 1 cup pureed pumpkin
  • 3/4 cup sour cream
  • 1/3 cup milk
  • 1/4 cup olive oil
  • 1 tsp vanilla extract
  • 2 lg eggs, beaten

Avocado & Frittata

2 Servings

Preheat broiler. Whisk eggs, cream, and peppers in a bowl. Set aside. In a skillet, melt 1 tbsp of butter over med-hi heat. Add onion and garlic when butter is bubbly and sauté until softened. Set aside. In a 10 inch cast-iron skillet, melt 1 1/2 tbsp butter and enough olive oil to coat the bottom of the pan. When butter is bubble, add whisked eggs. Lift the egg mixture as its cooking around the edge to let uncooked egg to go under. When the bottom is set and the top is still moist, place the cottage cheese, onion mixture and tomatoes on the eggs and broil for 1-2 minutes until golden. Top with thinly sliced avocado.

Calories 603 per serving

Protein 19g, Carbs 15.5g, Fat 54g, Sugars 6.5g, Fiber 6g, Sat Fat 19.8g, Mono Fat 19.3g, Trans Fat 0

Beneficial Nutrients

Vit A 2451 IU, B1 .22mg, B2 .75mg, B3 2.52mg, B5 2.4mg, B6 .52mg, Folate 124mcg, Vit C 26mg, Calcium 105mg, Magnesium 60mg, Potassium 948mg

Cook Time: 20 minutes

Ingredients

  • 4 eggs
  • 2 Tbsp real cream
  • 2 1/2 Tbsp butter
  • 1/4 cup minced onion
  • Extra virgin olive oil
  • 1 mashed garlic clove
  • 1/4 cup cottage cheese
  • 1 sliced ripe avocado
  • 2 roma tomatoes sliced thin
  • Black pepper
  • Dash of red pepper (if desired)