HEALTHY RECIPES AND HEALTHY EATING
In this Mini pavlova recipe, Allulose may be substituted for sugar.
Okay, get ready for a flavor fiesta! Here's my take on a healthy Mexican pasta salad, combining vibrant flavors, fresh ingredients, and a satisfyingly zesty dressing:
Southwestern Pasta Salad with Cilantro-Lime Dressing
Ingredients:
Pasta: 1 pound whole wheat or gluten-free pasta (rotini, penne, or fusilli work well)
Black Beans: 1 (15-ounce) can black beans, rinsed and drained
Corn: 1 cup frozen or canned corn, thawed if frozen
Bell Peppers: 1 red bell pepper and 1 orange bell pepper, diced
Red Onion: 1/2 red onion, finely chopped
Jalapeño: 1 jalapeño, seeded and minced (optional, or adjust to your spice preference)
Avocado: 1 large avocado, diced
Cilantro: 1/2 cup chopped cilantro
Cotija Cheese: 1/2 cup crumbled cotija cheese (or feta as a substitute)
Cilantro-Lime Dressing:
Lime Juice: Juice of 2-3 limes
Olive Oil: 1/4 cup extra virgin olive oil
Honey: 1 tablespoon honey (or agave nectar)
Cumin: 1 teaspoon ground cumin
Chili Powder: 1/2 teaspoon chili powder
Garlic Powder: 1/2 teaspoon garlic powder
Salt and Pepper: To taste
Instructions:
1) Cook Pasta: Cook pasta according to package directions. Drain and rinse with cold water to stop the cooking process.
2) Prepare Veggies: While the pasta cooks, dice the bell peppers, red onion, jalapeño (if using), and avocado.
3) Make the Dressing: In a small bowl, whisk together the lime juice, olive oil, honey, cumin, chili powder, garlic powder, salt, and pepper.
4) Combine Ingredients: In a large bowl, combine the cooked pasta, black beans, corn, bell peppers, red onion, jalapeño, avocado, and cilantro.
Toss with Dressing: Pour the cilantro-lime dressing over the salad and toss to coat Refrigerate for at least 30 minutes to allow the flavors to meld. Top with crumbled cotija cheese before serving.
Why it's healthy:
Whole wheat pasta: Provides fiber and complex carbohydrates for sustained energy.
Black beans are great source of protein and fiber.
Colorful veggies: Packed with vitamins, minerals, and antioxidants.
Avocado: Offers healthy fats and a creamy texture.
Light dressing: Made with olive oil and lime juice, keeping it lower in calories and saturated fat compared to creamy dressings.
Customization ideas:
Spice it up: Add a pinch of cayenne pepper to the dressing or use a spicier pepper like serrano.
Protein boost: Add grilled chicken or shrimp.
Veggie variations: Include cherry tomatoes and/or cucumbers.
Cooking healthy meals for two can be tricky, but it's definitely doable. Here's a delicious and easy recipe that's perfect for a cozy dinner for two:
Lemon Herb Roasted Salmon with Roasted Vegetables
This recipe is packed with flavor and nutrition, and it's easy to adjust the quantities based on your needs. Plus, it's a great way to use up any leftover vegetables you might have in the fridge.
Ingredients:
2 salmon fillets (about 6 ounces each)
1 lemon, thinly sliced
1 small red onion, sliced
1 cup broccoli florets
1 cup Brussels sprouts, halved
1 red bell pepper, chopped
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and pepper to taste
Instructions:
Preheat your oven to 400°F (200°C).
Line a baking sheet with parchment paper.
Place the salmon fillets on the baking sheet. Top each fillet with lemon slices and a sprinkle of red onion.
In a bowl, toss the broccoli, Brussels sprouts, and red bell pepper with olive oil, oregano, thyme, salt, and pepper.
Arrange the vegetables around the salmon on the baking sheet.
Roast for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.
Tips and Variations:
Feel free to substitute your favorite vegetables. Asparagus, carrots, and zucchini would all work well in this recipe.
For an extra flavor boost, add a clove of garlic or a sprinkle of red pepper flakes to the vegetables.
If you don't have fresh herbs, you can use dried herbs instead. Just remember that dried herbs are more potent, so you'll need to use less.
Serve this dish with a side of quinoa or brown rice for a complete meal.
Enjoy!
Ï love just about all Asian foods. One of my favorite soups is Thai Tom Ka Gai soup ต้มข่าไก่ (literally "boiled Galangal chicken"). Tom Ka Gai is known for its creamy texture, fragrant spices, and bold flavors. It is a perfect dish for a cold winter day or a light summer meal. This soup is also packed with nutrients, making it a healthy and delicious option.
Thai Tom Ka Gai soup ต้มข่าไก่
Ingredients (8 servings):
1 tablespoon olive oil
1 pound boneless, skinless chicken breast, cut into bite-sized pieces
1 cup sliced shiitake mushrooms
1 cup sliced button mushrooms
1 cup sliced carrots
1 cup sliced lemongrass
1 cup coconut milk
1 cup chicken broth
1/2 cup Thai fish sauce
1/4 cup lime juice
1 tablespoon galangal paste
1 tablespoon kaffir lime leaves
1 tablespoon fresh cilantro, chopped (or more, to taste.. I personally love extra cilantro, but it's not for everyone)
Instructions:
Heat the olive oil in a large pot over medium heat. Add the chicken and cook until browned on all sides. Add the mushrooms, carrots, lemongrass, coconut milk, chicken broth, fish sauce, lime juice, galangal paste, and kaffir lime leaves to the pot. Bring to a boil, then reduce heat to low and simmer for 30 minutes, or until the chicken is cooked through. Remove the lemongrass and kaffir lime leaves from the soup. Stir in the cilantro. Serve hot with rice or noodles.
Tips:
You can use any type of chicken or mushrooms in this recipe.
If you don't have galangal paste, you can substitute it with ginger paste.
You can adjust the amount of coconut milk and chicken broth to your desired consistency.
This soup can be stored in the refrigerator for up to 3 days.
Get ready for a flavor explosion that will transport you straight to the bustling streets of Thailand! Thai cuisine is a symphony of tastes and textures, where the delicate dance of sweet, sour, salty, and spicy creates an unforgettable culinary experience. And at the heart of this magic lies the incredible world of Thai curries.
From the fiery heat of red curry to the fragrant depth of Panang and the vibrant green curry, each variety offers a unique journey for your taste buds. And the best part? You can recreate these exotic flavors in your own kitchen! I'm about to share a simple yet incredible recipe using some amazing Thai ingredients I have on hand (see photo!). Get ready to wow your friends and family with a dish that's bursting with authenticity and deliciousness.
Vegetarian Panang Curry
Ingredients:
1 tablespoon vegetable oil
3 tablespoons Panang curry paste
1 teaspoon powdered lemongrass
1 can (400ml) full-fat coconut milk
1/2 cup vegetable broth
2-3 kaffir lime leaves, torn
2 tablespoons fish sauce
1 tablespoon brown sugar
1-2 teaspoons lime juice
2 cups mixed vegetables (e.g., broccoli, carrots, bell peppers, zucchini, green beans)
Cooked jasmine rice, for serving
Instructions:
Heat the oil in a pot or wok over medium heat. Add the Panang curry paste and powdered lemongrass. Cook for 1-2 minutes, stirring constantly, until fragrant.
Gradually whisk in the coconut milk, stirring continuously to prevent lumps. Add the vegetable broth and the torn kaffir lime leaves. Simmer for about 10 minutes, allowing the sauce to thicken slightly.
Stir in the fish sauce, brown sugar, and lime juice. Taste and adjust the seasonings as needed.
Add your prepared vegetables to the sauce and simmer until they're tender-crisp, about 5-7 minutes.
Serve hot over cooked jasmine rice. (Remember to remove the
kaffir lime leaves before serving, or let people know not to eat them!)
Nutritional Analysis (approximate, per serving):
Calories: 400-450 kcal
Fat: 30-35g
Carbohydrates: 25-30g
Protein: 5-10g
Note: This is a general estimate. The exact nutritional values may vary depending on the specific vegetables and the amount of oil used.
Are you ready to embark on a Thai culinary adventure? Grab your ingredients, and let's get cooking! Share your creations and tag me - I can't wait to see your delicious masterpieces!
Thanksgiving Sweet Potatoes: Break the Mold (and the Sugar Habit!) 
Let's be honest, Thanksgiving sweet potatoes often drown in butter and brown sugar. But this year, I'm switching things up with a savory twist that's both delicious and guilt-free! This vibrant sweet potato salad is packed with flavor, thanks to some citrus, cilantro, nuts and garlic. It's the perfect way to add a healthy and unexpected dish to your holiday spread.
Ingredients:
5 large sweet potatoes peeled and diced to about 1" cubes
1/4 lb ham, diced
1 tsp salt
1 tsp coarse ground pepper
1/4 cup canola or olive oil
Juice of 2 fresh squeezed limes (about 1/4 -1/3 cup)
1/2 TBSP Dijon or stone ground mustard
1 heaping teaspoon minced garlic
1 tsp toasted sesame oil
6 green onions thin sliced green portion only
1 red bell pepper, seeded, cut into 1/2-inch pieces
1/4 cup roasted peanuts or walnuts coarsely chopped
1/4 cup cilantro, chopped (I call cilantro "the other lettuce")
Directions:
Heat oven to 400F. In a large, roasting pan, toss potatoes, ham, salt and pepper, and 1 Tbsp of the oil until evenly coated. Roast 45-50 minutes, stirring potatoes every 10 minutes, until potatoes are lightly browned and tender, and ham is well done if not even a bit crunchy. Cool in pan to room temperature.
In large serving bowl, whisk remaining, remaining oil, lime juice, mustard, garlic, and sesame oil until combined. Add those roasted potatoes and remaining ingredients. Gently toss everything together, being careful not to mash the potatoes.
Here's a nutritional analysis per serving (based on 8 servings):
Calories: Approximately 250-300 kcal
Carbohydrates: Around 40-50g
Fiber: A good source, thanks to the sweet potatoes and other veggies.
Protein: Moderate, from the ham and nuts.
Fat: Moderate, primarily healthy fats from olive oil and nuts.
Vitamins and Minerals: Excellent source of Vitamin A (from sweet potatoes), Vitamin C (from bell pepper and lime juice), and potassium (from sweet potatoes).
Thanksgiving is around the corner.. Dessert is pretty much mandatory, but why not make it healthier. Get ready to whip up a sugar-free coconut cream pie that's so dreamy and delicious, you won't believe it's actually healthy. This recipe is perfect for those watching their sugar intake but still craving a taste of the tropics. With a store-bought crust, it's a breeze to make, and the creamy, coconutty filling is sure to satisfy your sweet tooth. Let's get baking!
Ingredients:
1 (9-inch) store-bought pie crust
1 (13.5-ounce) can full-fat coconut cream
1/2 cup unsweetened almond milk
1/4 cup granulated erythritol ( I use Lakanto Monkfruit sugar off of Amazon), Stevia or Splenda
1/4 cup coconut flour
1/4 cup unsweetened shredded coconut
2 large eggs
1 teaspoon vanilla extract
1/4 teaspoon salt
Optional: Toasted coconut flakes and sugar-free chocolate shavings for garnish
Instructions:
Prep the Oven and Crust: Preheat your oven to 350°F (175°C). If your pie crust needs to be pre-baked, do so according to the package directions.
Make the Filling: In a medium saucepan, combine the coconut cream, almond milk, erythritol, coconut flour, shredded coconut, eggs, vanilla extract, and salt.
Cook the Filling: Cook over medium heat, stirring constantly, until the mixture thickens enough to coat the back of a spoon (about 5-7 minutes).
Fill the Crust: Pour the thickened filling into the prepared pie crust.
Bake: Bake for 20-25 minutes, or until the filling is set and the edges are lightly golden.
Cool and Chill: Let the pie cool completely at room temperature, then chill in the refrigerator for at least 2 hours to allow the filling to firm up.
Garnish and Serve: Before serving, garnish with toasted coconut flakes and sugar-free chocolate shavings, if desired.
Nutritional Analysis (per slice, based on 8 servings):
Calories: 280-300
Fat: 25-30g
Carbohydrates: 10-15g
Sugar: 2-3g (from natural sources)
Protein: 4-5g
Cheerful Notes:
Feel free to experiment with different sugar substitutes to find your favorite. For a richer flavor, use full-fat coconut milk instead of almond milk. If you're feeling fancy, you can make your own coconut whipped cream for topping! This pie is best served chilled, so make sure to give it enough time in the refrigerator.
Enjoy every bite of this guilt-free, tropical treat! It's the perfect way to satisfy your sweet cravings without the sugar overload. Happy baking!
Spicy Baked Beans
This recipe puts a fiery twist on classic baked beans, perfect for a barbecue side dish or a comforting meal on its own.
Yields: 6 servings
Prep time: 15 minutes
Cook time: 1 hour 15 minutes
Ingredients:
6 slices bacon, chopped
1 medium onion, chopped
2 cloves garlic, minced
1 green bell pepper, chopped
1 jalapeño pepper, seeded and minced
2 (28-ounce) cans pork and beans, undrained
1 (15-ounce) can kidney beans, drained and rinsed
1 (15-ounce) can pinto beans, drained and rinsed
1 cup ketchup
1/2 cup brown sugar
2 tablespoons Worcestershire sauce
2 tablespoons yellow mustard
1 tablespoon chili powder
1 teaspoon smoked paprika
1/2 teaspoon cayenne pepper (or more, to taste)
Salt and black pepper to taste
Directions:
Preheat oven to 350°F (175°C).
Cook bacon: In a large Dutch oven or oven-safe pot, cook bacon over medium heat until crispy. Remove bacon and set aside, leaving drippings in the pot.
Sauté vegetables: Add onion, garlic, bell pepper, and jalapeño to the pot and cook until softened, about 5 minutes.
Combine ingredients: Stir in the undrained pork and beans, drained kidney and pinto beans, ketchup, brown sugar, Worcestershire sauce, mustard, chili powder, paprika, cayenne pepper, salt, and black pepper. Crumble the cooked bacon and add it to the pot.
Bake: Cover the pot and bake for 1 hour. Uncover and bake for an additional 15 minutes, or until the sauce has thickened and the beans are bubbly.
Note: For a milder flavor, reduce the amount of jalapeño and cayenne pepper.
Nutritional Information (per serving):
Calories: 400-450 kcal
Carbohydrates: 70-80g
Protein: 20-25g
Fat: 10-15g
Fiber: 10-15g
Sodium: 800-1000mg
Note: This is an estimated nutritional information. Actual values may vary depending on the specific ingredients used.
Enjoy your Spicy Baked Beans! They're great served hot as a side dish with grilled meats, or enjoyed on their own with a side of cornbread.
Another of my favorite salads is this Mediterranean Pasta Salad. I only make it when I'm carrying something to a potluck or there's going to be lots of leftovers. This recipe makes about 20 servings.
Ingredients:
1 lb. Rotini pasta (prepared per box instructions)
9.5 oz. jar of kalamata olives (drained and sliced)
8 oz. crumbled feta cheese
1 3 oz pkg of sun-dried tomatoes (soaked in water until tender)
1 3.5 oz jar of capers (drained and rinsed)
1 12 oz jar roasted red bell pepper (drained and sliced into 1 inch strips)
1 14 oz can quartered artichoke hearts
1/2 cup greek viniagrette salad dressing.
Salt and pepper to taste.
Toss all together and let it sit in the refrigerator for a few hours for the flavors to meld. Enjoy!
Nutritional Analysis per Serving (estimates for 1/20th of recipe):
Calories: Approximately 270-320 kcal
Protein: ~9-11 grams
Fat: ~16-21 grams
Carbohydrates: ~28-33 grams
Fiber: ~5-7 grams
Macronutrient Breakdown:
Pasta: Primary source of carbohydrates, providing energy. Choose whole wheat pasta for added fiber and nutrients.
Olives: Healthy fats (monounsaturated), some fiber, and vitamin E.
Feta Cheese: Source of calcium and protein. Can be high in sodium.
Sun-Dried Tomatoes: Concentrated source of vitamins A and C, potassium, and fiber.
Capers: Contribute a salty, briny flavor. Low in calories.
Roasted Red Peppers: Excellent source of vitamin C and antioxidants.
Greek Vinaigrette: Adds flavor and healthy fats from olive oil. Watch for added sugars and sodium in some brands.
This is one of my favorite salads. It's a Kale salad with beets among other things. I have the advantage of an AI program which I'm going to start for basic nutrional analysis of my recipes. I hope you find it helpful... If you'd like me to analyze one of your recipes, please ask and I'll add it as a comment to your recipes.
KALE BEET SALAD (4 servings)
Ingredients:
1 lb. chopped fresh kale (massaged until tender)
3 chopped hard boiled eggs
1 15 oz. can beets (diced)
4 oz. crumbled feta cheese
1/2 cup walnuts chopped
1/4 cup balsamic or greek viniagrette dressing.
Toss everything in one bowl. Divide, serve, enjoy!
Nutritional Analysis per Serving (estimates):
Calories: Approximately 300-350 kcal
Protein: ~15-20 grams
Fat: ~20-25 grams
Carbohydrates: ~20-25 grams
Fiber: ~5-7 grams
Detailed Breakdown:
Kale: Excellent source of vitamins K, A, and C, as well as fiber and antioxidants. Low in calories.
Beets: Good source of folate, manganese, and potassium. Contains nitrates that may improve blood flow and lower blood pressure.
Eggs: High-quality protein source, rich in vitamins B12, D, and choline.
Walnuts: Healthy fats (omega-3s), protein, fiber, and antioxidants. May benefit heart health and brain function.
Feta Cheese: Provides calcium and protein. Can be high in sodium, so consider a reduced-sodium variety.
Vinaigrette dressing: Adds flavor and healthy fats from olive oil.
Watch out for added sugars in some brands.
Home made dark chocolate candy with sea salt.
Ingredients:
1. ¼ melted cacao butter
2. ½ cup dark cocoa powder (I like Hershey's special dark)
3. ½ tsp vanilla extract
4. ½ tsp sea salt
5 ½ cup powdered sugar (or 25-30 drops of Stevia liquid if you prefer sugar free)
Stir all together until the cocoa powder is well incorporated. Pour into a shallow pan or (preferably) a candy mold. Allow to cool for about 30 minutes before placing in the refrigerator to cool completely.
