Healthy Recipes

Salads

Broccoli Salad

8 Servings

Combine first 5 ingredients in large bowl. Combine mayonnaise and remaining 3 ingredients, stirring with a whisk. Pour dressing over broccoli mixture and toss well. Chill 1 hour.

Calories 265 per 1 cup serving

Protein 6.5g, Carbohydrates 25g, Fat 16.5g, Fiber 5g

Beneficial Nutrients

Vit A, B1, B2, B3, B5, B6, Folate 157mcg, Vit C 43mg, Vit E 14IU, Calcium 73mg, Iron 2mg, Magnesium 77mg, Potassium 548mg, Selenium 12mcg, Zinc 1.1mg

 

Ingredients

  • 4 C small broccoli florets raw
  • 1 1/2 C seedless red or green grapes, halved
  • 1 C chopped celery
  • 1 C raisins
  • 1/4 salted sunflower seed kernels
  • 1/3 C mayonnaise, canola pressed
  • 1/4 C plain yogurt
  • 1/8 tsp stevia (or 3 Tbsp sugar)
  • 1 Tbsp white vinegar

Broccoli Bean Salad

4 Servings

Soak garbanzo beans in filtered water overnight for improved digestibility. Cook as directed on package, drain and let chill. You could substitute 1 can garbanzo beans. Mix mustard, vinegar and oil. Combine the broccoli, beans, grape tomatoes, feta cheese, and oil mixture and toss well. Serve on mixed greens. Nutrition-packed!!!

Calories 367 per serving

Protein 17g, Carbs 35g, Fat 20g, Sat Fat 5g, Sodium 359mg, Fiber 12.9g

Beneficial Nutrients

Vit A 5376 IU, B1 .27mg, B2 .55mg, B3 2.35mg, B5 1.71mg, B6 .52mg, Folate 153mcg, B12 .32mcg, Vit C 228mg, Vit E 7.36 IU, Calcium 290mg, Iron 4.11mg, Magnesium 121mg, Potassium 1114mg, Selenium 8.35 mcg, Zinc 2.77mg

 

Ingredients

  • 2 1/2 lbs broccoli steamed a little
  • 2 tsp dijon mustard
  • 1/4 C white balsamic vinegar
  • 1/4 C extra virgin olive oil
  • 3/4 C dry garbanzo beans
  • 1 C grape tomatoes
  • 1/2 C feta cheese
  • 4 C mixed greens

Cold Turkey Salad

4 Servings

Stir dressing ingredients in a small bowl with a whisk. Combine noodles, turkey and remaining ingredients in a large bowl. Drizzle dressing over salad, tossing gently to coat. Serve immediately. NOTE: If you add more vegetables such as lightly steamed broccoli and zucchini cut into matchsticks, you may want to double the dressing.

Calories 371 per 2 cups

Fat 10.1 g, Protein 33.3g, Carbs 39.2 g, Fiber 2.6 g

Beneficial Nutrients

Vitamin A, B6, C, Magnesium, Potassium, Zinc

 

Ingredients

    Dressing:
  • 1/4 C rice vinegar
  • 1 1/2 Tbsp Tamari sauce (or soy sauce)
  • 1 tsp fresh peeled minced ginger
  • 4 tsp sesame oil
  • Salad:
  • 6 oz cooked soba noodles
  • 3 C cooked chopped turkey
  • 1 1/2 C thinly sliced red bell pepper
  • 1 C shredded carrot
  • ½ C sliced green onion
  • Dash of sea salt
  • 2 1/2 Tbsp chopped unsalted dry-roasted peanuts

Colorful Antipasto Salad

DAY BEFORE: Quarter the garlic clove and marinate the pieces in a cruet with the olive oil. You could also add the onion powder if desired. 8 HOURS BEFORE SERVING: Arrange some red leaf lettuce leaves on a large serving platter. Arrange the vegetables & olives on the platter, alternating colors in a pleasing pattern. Remove garlic from oil, and combine the oil and balsamic vinegar; shake well. Taste test and adjust vinegar if needed. Drizzle 1/2 the vinaigrette over the antipasto, then taste. If desired, season with sea salt or pink salt and add more vinaigrette if needed. Refrigerate 6-8 hours before serving.

Calories 377 per 10 oz serving

Protein 13g, Carbs 17g, Fat 30g, Sat Fat 9g, Cholesterol 26mg, Sodium 1090mg, Fiber 5g

Beneficial Nutrients

Vit A 1451 IU, B1 .15mg, B2 .249mg, B5 .42mg, B6 .28mg, Vit C 68mg, Vit E 2.3 IU, Calcium 324mg, Iron 1.5mg, Magnesium 36.5mg, Potassium 471mg, Selenium 6.96mcg, Zinc 1.6mg

 

Ingredients

    Dressing:
  • 1/4 C exta virgin olive oil
  • 1/8 C balsalmic vingear
  • 1/8 tsp onion powder
  • 1 garlic clove
  • Salad:
  • Red leaf lettuce
  • Red & green bell peppers, sliced
  • 4 oz yellow pepperoncini
  • 8 oz provolone cubes
  • 1 C grape tomatoes, halved
  • 8 oz Kalamata olives, draind well
  • 8 oz fresh grean bean spears, lightly steamed
  • 8 oz artichoke hearts, drained well

Dilled Cucumber Salad

4 Servings

Slice the peeled cucumbers on a diagonal and place in a bowl. If the cucumbers are fresh without wax, wash them thoroughly and leave the peel on for extra fiber. In a small bowl, stir the honey and salt in vinegar to dissolve. Toss the dressing with the cucumbers. Add freshly ground black pepper to taste. Add the dill and toss with the cucumbers. Serve immediately if possible for crisp cucumbers. If you prefer wilted cucumbers, you can salt them before combining with other ingredients, let sit for at least an hour and drain; then proceed.

56 per serving

Protein 1g, Carbs 14.5g, Fat .33g, Sugars 8g, Fiber 1.5g

Beneficial Nutrients

Vit A 170 IU, B3 .21mg, B5 .57mcg, B6 .15mg, Folate 28mcg, Vit C 6mg, Calcium 30mg, Magnesium 28mg, Potassitum 315mg

 

Ingredients

  • 4 medium cucumbers
  • 2 Tbsp honey
  • 1/4 C apple cider vinegar
  • 2 Tbsp chopped fresh dill or 2 tsp dried dill
  • Sea salt, to taste
  • Coarsely ground pepper

Green Apple Salad

4 Servings

Combine ingredients for dressing in a small bow land whisk. Combine spinach, walnuts and coarsely chopped apples in a large bowl. Drizzle dressing over mixture and toss gently.

Calories 91 per 1 1/2 cup serving

Protein 1g, Carbs 21.4g, Fat 1.5g, Sodium 94mg, Fiber 2.7g

Beneficial Nutrients

Vit A, B1, B2, B6, Vit C, Vit E, Folate, Calcium, Potassium, Magnesium, Manganese.

 

Ingredients

    Dressing:
  • 1 tsp extra-virgin olive oil
  • 2 Tbsp raw honey
  • 1/4 C fresh squeezed lemon juice
  • Dash of sea salt & ground black pepper
  • Salad:
  • 2 medium Granny Smith apples
  • 4 cups raw spinach, washed & stemmed (or mixed salad greens)
  • 1/4 C walnuts
  • Optional: add 1/4 cup feta or blue cheese

Green Bean Salad

4 Servings

Steam the green beans for about 3 minutes. Rinse well in ice cold water to stop the cooking process, drain. Peel and cut the cucumber into thick matchstick pieces. Combine all the vegetables and almonds in a bowl. Drizzle olive oil and balsamic vinegar to taste over the salad. Season with sea salt and pepper. Toss lightly and serve immediately. Substitute lemon juice for the balsamic vinegar if candidiasis is an issue.

162 per serving

Protein 4g, Carbs 14.5g, Fat 10g, Sugars 2g, Fiber 5g, Sodium 808mg

Beneficial Nutrients

Vit A 1024 IU, B1 .13mg, B2 .18mg, B3 1.2mg, B5 .38mg, B6 .13mg, Floate 50mcg, Vit C 19mg, Calcium 80mg, Magnesium 38mg, Potassium 543mg

Cook Time: 45-50 minutes

Ingredients

  • 1 lb fresh green beans
  • 1/4 C sliced red onion
  • 1 medium cucumber
  • 1/8 C sliced almonds
  • 1 C grape tomatoes, halved
  • White balsamic vinegar
  • Extra virgin olive oil
  • Sea salt & pepper

Green Pea, Carrot & Mozzarella Salad (lowfat version)

4 Servings

Steam the carrots (and peas if using fresh peas) for 3 minutes in a small saucepan with a bit of water in it and a tight-fitting lid. Place the carrots and thawed peas (drained) in a medium-size bowl. Add celery and cheese, toss well. Combine the remaining ingredients in a small bowl. Spoon over the salad and toss well. This well keep well in the refrigerator for several days.

80 per serving

Protein 5g, Carbohydrates 9g, Fat 3g, Fiber 3g, Sodium 68mg

Beneficial Nutrients

Vit A, B1, C, Folate, Calcium, Molybdenum, Potassium

 

Ingredients

  • 1 C fresh or frozen peas (thawed)
  • 1 medium carrot, peeled and chopped
  • 1 stalk celery, chopped
  • 1 oz (about 1/4 cup) mozzarella cheese, cubed
  • 2 green onions, chopped fined
  • 1/8 tsp black pepper
  • 1/4 tsp sugar
  • 2 Tbsp plus 1 tsp buttermilk
  • 1 Tbsp plain yogurt
  • 1 1/2 tsp canola mayonnaise
  • 1/2 tsp balsamic white vinegar
  • 1/2 tsp dried basil crumbled (or 1 tsp fresh, chopped)

Potato Pepper Salad

2-3 Servings

Mix up the dressing and set aside. Mix the cooked potatoes, red pepper, chives, walnuts and parsley. Serve with dressing on the side.

500 per 1/3 of recipe

Protein 7g, Carbs 39g, Fat 37g, Sat Fat 4.7g, Cholesterol 27mg, Phytosterols 141 mg, Sugars 7g, Fiber 3.6mg

Beneficial Nutrients

Vit A 2884 IU, B1 .3mg, B2 .15mg, B3 3mg, B6 .75mg, Folate 56mcg, Calcium 93mg, Magnesium 53mg, Potassium 826mg, Zinc 1mg

 

Ingredients

    Dressing:
  • 1 C mayonnaise
  • 1/2 C plain whole yogurt
  • 1/2 C ketchup
  • Salad:
  • 1 C diced red potatoes cooked in water with 2 Tbsp salt added
  • 2/3 C chopped red pepper
  • 4 Tbsp minced chives
  • 4 Tbsp chopped walnuts
  • 4 Tbsp minced fresh parsley

Poppy Seed Fruit Salad GF

4-5 Servings

Combine fruits in a medium bowl. Blend remaining ingredients in small mixing bowl. Pour over fruit, tossing gently to coat. Eat as soon as possible but can be refrigerated before serving.

209 per 3/4 cup

Protein .8g, Carbs 27g, Fat 12g, Sat Fat 1.7g, Fiber 3g, Sodium 21mg

Beneficial Nutrients

B3, B5, B6, Vit C, Vit E, Calcium 18mg, Magnesium 10mg, Potassium 198mg, antioxidants, bioflavonoids, and proanthocyanidins.

 

Ingredients

  • 1 apple, cored & chopped
  • 1 C green grapes, washed
  • 1 C blueberries, washed
  • 1 C strawberries, washed/li>
  • 1/4 C olive oil
  • 2 Tbsp lime juice
  • 2 Tbsp honey
  • 1/4 tsp soy sauce
  • 1/2 tsp poppy seed
  • 1/4 tsp ground ginger
  • 1/4 tsp dry mustard
  • Dash sea salt

Roasted Beet Salad

4-6 Servings

Trim the green parts of the beets (if they're still on the beets), and leave about 1 inch of the stems attached. Wrap each beet with aluminum foil, and put on a baking sheet. Bake the beets about 1 hour at 350°or until they are tender when poked with the tip of a sharp knife. Cool. Cut the beets into 1/2-inch cubes, then place them in plastic bags and seal well. Refrigerate at least 2 hours. Mix mustard, vinegar, oil, salt. Add the beets, greens, blue cheese and walnuts, mixture and toss well. Adjust measurements to suite your taste.

276 per 1/6 of recipe

Protein 6g, Carbs 24g, Fat 19g, Sat Fat 3.5g, Sodium 463mg, Fiber 7g, Phytosterols 52mg

Beneficial Nutrients

Vit A 2113 IU, B2, .41mg, B3 .9mg, B5 .41mg, B6 .2mg, Folate 215mcg, Vit C 13mg, Calcium 108mg, Magnesium 56mg, Potassium 653mg

Cook Time: 1 hour

Ingredients

  • 2 1/2 lbs of beets
  • 1/2 tsp sea salt
  • 1 Tbsp dijon mustard
  • 1/3 C balsamic vinegar
  • 1/3 C chopped walnuts
  • 1/3 C olive or walnut oil
  • 6 C mixed fresh greens
  • 1/3 C feta Cheese

Zesty Eggplant Salad

4 Servings

Heat broiler. Prick eggplant with fork in 4 places, place under broiler 2 inches from heat until the skin buckles; 6-9 minutes. Turn over and continue broiling until skin buckles on other side, 5-7 minutes more. If any part of eggplant is still firm and smooth, turn eggplant so that part is directly under broiler until buckled, let cool. Meanwhile, heat oil in skillet over medium heat. When hot, add shallot, onion, garlic, basil and parsley. Reduce heat to medium and sauté, stirring often, until vegetables are soft. When eggplant is cool enough to handle, cut off the ends, peel and remove as many seeds as possible. Chop the pulp coarsely and put into a large mixing bowl. Stir in shallot mixture along with the tomato, vinegar, olive and capers. Season to taste with salt & pepper. Chill, covered for at least 3 hours, serve cold.

86 per 8 oz serving

Protein 2.2g, Carbs 13.4g, Fat 3.6g, TransFat 0, Fiber 4.4g

Beneficial Nutrients

B1, B5, B6, Vit C, Calcium 30mg, Magnesium 28mg, Potassium 430mg

 

Ingredients

  • 1 medium eggplant
  • 2 tsp extra virgin olive oil
  • 1 shallot, minced
  • 1 small onion, chopped
  • 1 garlic clove, minced
  • 2 Tbsp fresh basil, minced
  • 2 Tbsp fresh parsley, minced
  • 1 tomato, peeled & chopped
  • 2 tsp balsamic vinegar
  • 1/4 cup oil-cured olives (optional)
  • 1 tsp capers (optional)
  • Sea salt & black pepper