Healthy Recipes

Snack Foods

Healthy Chipotle Honey Caramel Corn

Preheat oven to 250°. Whisk together honey, oil, salt, vanilla and spices. Drizzle over popcorn and pumpkin seeds. Toss well to coat. Sprinkle in hemp seeds and toss. Spreadevenly, in a single layer, on a parchment-linedbaking sheet. Bake until popcorn starts to caramelize (about 5 min.) and toss with a spatula every 5 min. for 30 min. after that. Remove from oven and salt to taste. If desired, return to oven until light and crispy. Allow to cool. Store in closed container 2-3 days.

Beneficial Nutrients

Manganese, Phosphorus, Magnesium, Copper, Protein, Fiber, Essential Fatty Acids, Vitamins, Antioxidants

Cook Time: About 40 min.


  • 6 C air-popped organic popcorn
  • 1/2 C NOW organic pumpkin seeds
  • 1/4 C Nutiva organic hemp seeds
  • 1/3 C Patz raw local honey
  • 1 Tbsp Premier Research organic extra-virgin olive oil
  • 1/4 tsp Premier Research ground Himalayan pink salt
  • 1/4 tsp organic chipotle powder
  • 1/4 tsp organic cinnamon powder
  • 1/4 tsp homemade vanilla extract

Baked Apples

6 Servings

Core apples from stem side through the center but not entirely through. Cream butter and sugar. Stir in remaining ingredients and place a spoonful of stuffing in each apple. Place in a greased baking pan with just a bit of water. Bake about 1 hour at 325°.

Calories 292 per baked apple

Protein 1g, Carbs 40g, Fat 16g, Sat Fat .44g, Fiber 6.7g, Sodium 1.9mg, Cholesterol 30mg, Phytosterols 31mg

Beneficial Nutrients

Vit A 117 IU, B3 .23mg, B5 .17mg, B6 .11mg, Vit C 12mg, Vit E 1.3 IU, Calcium 25mg, Magnesium 17mg, Potassium 319mg

Cook Time: 1 hour


  • 6 large baking apples
  • 6 Tbsp butter, softened
  • 2 tsp raw sugar (turbinado)
  • 1/2 tsp cinnamon
  • 1/4 tsp ground cloves
  • 1/4 tsp ground cardamon
  • 1/4 C raisins
  • 1/4 C chopped pecans

Bruschetta Polenta

4 Servings

Heat 1-2 tablespoons extra virgin olive oil in a sauté pan over medium heat. Slice the polenta into 3/4 inch thick slices and heat in the pan about 4 minutes. Meanwhile, dice the tomatoes and mix them in a small bowl with parsley, onion, and garlic and a teaspoon of olive oil, salt & pepper to taste. If desired, add a bit of chopped fresh spinach. After flipping the polenta, spoon some of the mixture on each slice and cook another 4 minutes. Sprinkle on parmesan or feta cheese just before serving.

Calories 260 per 2 slices

Protein 5.3g, Carbs 38g, Fat 10.7g, Sat Fat 1.9g, Fiber 4g, Cholesterol 2mg, Phytosterols 3.7mg

Beneficial Nutrients

Vit A 621 IU, B1 .21mg, B2 .13mg, B5 .34mg, B6 .19mg, Folate 22mcg, Vit C 8mg, Calcium 44mg, Magnesium 66mg, Potassium 255mg, Selenium 8mcg

Cook Time: About 10 minutes


  • 1 tube organic polenta (17 oz)
  • 3 Roma tomatoes
  • 2 Tbsp chopped fresh parsley
  • 1 garlic clove, mashed
  • 1 Tbsp minced onion
  • 2 Tbsp + 1 tsp olive oil
  • Sea salt & fresh cracked pepper to taste
  • Parmesan or feta cheese

Dill Vegetable Dip


Combine all ingredients in a container, cover and refrigerate for a few hours before using to allow the flavors to blend. If you are not gluten intolerant, adding 1 teaspoon of Worcestershire sauce adds a nice flavor.

Calories 217 per 2 oz

Protein 1.25g, Carbs 1.88g, Fat 23g, Sat Fat 7.7g, Cholesterol 30mg

Beneficial Nutrients

Vit A 310 IU, Calcium 47mg, Magnesium 5mg, Potassium 59mg



  • 1/2 C sour cream
  • 1 C Spectrum canola mayonnaise
  • 1 1/2 tsp dill weed
  • 1 1/2 tsp parsley flakes
  • 1 tsp onion powder
  • 3 drops Tabasco sauce
  • 1/2 tsp garlic salt

Guacamole With Corn

Makes about 3 cups

Preheat broiler. Mix together corn, onion, cumin, jalapeno, garlic and oil. Spread vegetable mixture onto a baking pan and roast about 3 inches from the broiler for about 10 minutes, stirring often. Remove the pan and set aside to cool. If you prefer, mash the avocado before adding the other ingredients. Combine avocado, tomato, lime juice, vinegar and cilantro in a serving bowl. Stir in the roasted corn mixture and add salt and pepper to taste if desired. Serve immediately or refrigerate.

Calories 70 per 1/4 cup

Protein 1g, Carbs 4.7g, Sat Fat .8g, Sodium 5mg, Fiber 1.8g

Beneficial Nutrients

Vit A 246 IU, B3 .62mg, B5 .31mg, B6 .1mg, Folate 21mcg, B12 .33mcg, Vit C 6mg, Magnesium 13mg, Potassium 212mg



  • 1 cup fresh or frozen corn
  • 3 T minced red onion
  • ½ tsp ground cumin
  • 1 tsp minced fresh jalapenos
  • 2 garlic cloves pressed
  • 2 tsp olive oil
  • 2 avocado peeled, pitted & cubed
  • 2 roma tomatoes chopped
  • 3 T fresh lime juice
  • 2 tsp cider vinegar
  • 1-2 T fresh chopped cilantro
  • Sea salt & pepper to taste

Jolly Spinach Dip

Makes about 4 cups

Beat cream cheese until fluffy in a mixing bowl. Stir in the spinach, cheese, tomatoes, cream, onion, and garlic salt. Pour mixture into a greased 1 quart baking dish. Bake uncovered at 350° for about 20 minutes or until heated through. Serve with whole wheat crackers.

Calories 94 per 2 oz serving

Protein 3.3g, Carbs 2g, Sat Fat 5g, Fiber .8mg, Sodium 139mg, Cholesterol 25mg

Beneficial Nutrients

Vit A 1423 IU, Vit C 5.5mg, Folate 4.4mcg, Calcium 91mg, Potassium 106mg

Cook Time: 20 minutes


  • 1 package softened cream cheese
  • 1 10 oz package frozen chopped spinach, thawed & squeezed dry
  • 4 oz shredded monterey jack cheese
  • 2 Roma tomatoes, chopped
  • 1/3 C sour cream
  • 1 small onion, chopped
  • 1/2 tsp garlic salt with parsley

Roasted Almonds


In mixing bowl with wire whisk, whip egg whites until foamy. Add sugar and whip until frothy. Add rosemary, sale and cayenne pepper and blend. Stir in almonds and coat well. Using a rimmed baking sheet, spray with non-stick olive oil spray. Spread coated nuts in pan in single layer. Bake at 350° for 40 minutes turning nuts every 10 minutes. Cool in the pan and store covered at room temperature

Beneficial Nutrients

Iron, Magnesium, Zinc, Calcium, Potassium, Vitamin E, and essential fatty acids.

Cook Time: 40 minutes


  • 2 large egg whites
  • 1 tsp Stevia or 2 Tbsp sugar
  • 2 Tbsp dried rosemary, crushed
  • 2 tsp sea salt
  • 1/2 tsp cayenne pepper
  • 4 C whole raw almonds

Mardi Gras Bean Dip

9 Servings (makes 4 1/2 cups)

Combine all ingredients in a medium-size bowl, stir well. Cover and chill for several hours. Serve at room temperature. Tasty by itself or with pita chips.

Calories 135 per 1/2 cup

4.85g Protein, 14g Carbs, 6.3g Fat, 2.8g Fiber

Beneficial Nutrients

Vit A, B Vitamins, Vit C, Potassium, Magnesium, Selenium and antioxidant properties.



  • 2 (15oz) cans black-eyed peas, drained & rinsed
  • 1 green pepper, finely chopped
  • 1/2 C roasted red peppers, drained & finely chopped
  • 1/2 C minced purple onion
  • 1/2 C minced fresh cilantro
  • 2 cloves garlic, minced
  • 2 tbsp white wine vinegar

Coconut Curry Cashews

Melt coconut oil in a pan over medium heat. Add cashews and toss until coated with oil. Sprinkle curry powder and salt over cashews and toss until evenly covered. Allow to warm through and then remove from heat. Allow to cool and then store your spiced nuts in a sealed glass pantry jar. Enjoy!

Prep Time: About 10 minutes


  • 2 C organic unsalted roasted cashews
  • 1 Tbsp organic unrefined coconut oil
  • 1 1/2 tsp organic curry powder
  • 1/2 tsp fine sea salt