My Favorite Healthy Recipes

Blueberry Scones

Wondering what you can do with all the fresh blueberries?  Looking for something new and delicious for breakfast?  Try these delicious scones – they are easy to make, not too sweet and pair perfectly with a vanilla Greek yogurt for a grab-and-go healthy breakfast.  Makes 6 portions.

Ingredients:

• 2 cups Nutri-Blend flour
• 2 tbsp baking powder
• ½ cup plain Greek yogurt 0%
• 1 cup fresh blueberries (you can use frozen, but coat them in flour)
• 2 tsp vanilla extract
• 1 tbsp canola oil
• 2 tbsp maple syrup
• ½ cup skim milk

Directions:

1. Pre-heat oven to 400°F.
2. In a large bowl, mix flour and baking powder.
3. Add in all other ingredients except for the milk, mix gently.
4. Add in enough milk to obtain dough which is not too sticky.
5. Place dough on pan lined with aluminum paper, flatten to 1 inch thick and then divide dough in 6.
6. Spread the 6 scones apart and bake for 20 minutes.

Summer Fish Tacos

The perfect summer dinner is some fish tacos with a fresh fruit salsa!  This recipe has it all: fresh fish grilled to perfection, crunchy lettuce and a sweet-spicy-sour salsa.  This recipe is so easy to make it can be assembled on a busy week night just as easily as for a weekend BBQ entertainment evening.  Makes 2 portions.

Ingredients:

• 8 oz haddock filet, fresh
• ¼ cup Jerk seasoning
• 4 small whole wheat tortilla
• 1 cup chopped romaine lettuce
• ½ cup pineapple, diced small
• ½ cup mango, diced small
• Zest of 1 lime
• Juice of ½ a lime
• 1 tsp red pepper flakes, rehydrated in hot water or 1 small red chilli pepper, diced small

Directions:

1. For the salsa, mix pineapple, mango, lime zest, lime juice and chilli flakes. Let marinate for 10-15 minutes.
2. Marinate the haddock in the jerk sauce for 5 minutes.
3. Grill the fish until cooked through, then break into chunks
4. Divide fish, salsa and lettuce between all 4 tortilla and enjoy!

 

Greek Quinoa Salad

Now that summer is around the corner, I usually crave a lighter meal for lunch, but I still want to fill satisfied.  Try this quinoa salad recipe which can easily be prepared over the weekend or an evening and be used all week!  This is also a great option to serve on a weekend BBQ lunch or dinner.  Makes 5 portions.

Ingredients:

• 1 cup quinoa, dry
• 1 cup chickpeas, rinsed
• 3 ounces feta, diced
• ½ cup cucumber, chopped
• ½ cup celery, chopped
• ½ cup artichoke hearts, chopped
• ½ cup grapes, washed and quartered

Directions:

1. Cook quinoa – 1 cup quinoa + 2 cups water, bring to a boil, lower heat and simmer covered for 12 minutes, turn off heat and leave covered for another 5 minutes
2. In a large bowl, mix cooled quinoa and all the other ingredients.
3. Serve on top of some chopped romaine for a light and filling lunch on-the-go. Can keep in the refrigerator for 4-5 days.

 

Fast Chicken Curry

After a long day of work, we usually lack the energy and motivation to spend large amounts of time in the kitchen preparing dinner.  However, it is still possible to make a healthy and delicious dinner in less than 30 minutes.  Using a rotisserie chicken cooked at the grocery store helps cut down the time of this recipe.  Taking off the skin and adding in legumes helps make this dish high in protein and fiber and low in fat.  This curry is delicious served over couscous or rice (nutrition information not included).  Makes 6 portions.

Ingredients:

• 1 can (796 ml) diced tomatoes, no salt added
• 227g of mushrooms, cut in six
• 4 cups of kale, chopped
• 1 can (540 ml) red kidney beans, rinsed
• ½ rotisserie chicken (1 breast + 1 leg), skinless and chopped
• 1½ tbsp curry powder
• 1 tsp crushed red pepper flakes
• 1/3 cup plain Greek yogurt

Directions:

1. Pour diced tomatoes in a pot with curry powder and red pepper flakes
2. Add in the mushrooms, the kale, the red kidney beans and the chicken
3. Leave on medium heat until everything is cooked
4. Lower to low heat, add yogurt and cook for another 5 minutes.

 

Muffin Frittatas

Short on time in the morning? Feel like a fast balanced meal?  Try this easy recipe which can be re-heated in just a minute.  Three muffins served with a piece of toast makes for a delicious breakfast in less than 2 minutes.  These can also be used when hosting a brunch or as a high-protein snack. Makes 12 muffins.

Ingredients:

• 4 large eggs
• 4 large egg whites
• 3 slices black forest ham, diced
• 1 cup broccoli florets, chopped
• ½ medium zucchini, chopped
• ½ cup part-skimmed mozzarella, shredded
• ½ cup skim milk

Directions:

1. Pre-heat the oven at 350°F.
2. Whisk eggs and egg whites in a large bowl.
3. Mix in the broccoli, zucchini, mozzarella, ham and milk.
4. Pour into 12 silicone muffin cups – if you do not have silicone muffin liners, make sure to oil the muffin pan completely.
5. Bake for 20-30 minutes until tops are browned and eggs are set.

 

Banana Bread

Not sure what to do with those overripe bananas turning black on the counter?  They are ideal to bake delicious banana bread.  This recipe has no added sugar and a subtle banana taste; if you like a little more sweetness, you can always use vanilla yogurt.  This bread can be enjoyed with a yogurt as part of a healthy breakfast or as a snack with a nice cup of tea.  Makes 12 slices.

Ingredients:

• 1½ cup Nutri-Blend flour
• ½ cup quick oatmeal
• 1 tsp baking powder
• 1 tsp baking soda
• 1 tsp cinnamon
• 2 eggs
• 3 large bananas, very ripe
• 1 tsp vanilla extract
• ¼ cup skim milk
• ¼ cup plain non-fat Greek yogurt

Directions:

1. Pre-heat oven to 350°F. Line a loaf pan with parchment paper or grease lightly.
2. In a small bowl, mix the flour, oatmeal, baking powder, baking soda and cinnamon.
3. In a large bowl, whisk the eggs.
4. Mash the 3 bananas and add to the eggs. Then mix in vanilla, milk and yogurt.
5. Incorporate dry ingredients into wet ingredients slowly, without over-stirring.
6. Pour batter into lined loaf pan and bake for 35 minutes or until a toothpick inserted in the center comes out clean.
7. Let cool for 15-20 minutes before slicing. Enjoy!

Minestrone Soup

April should bring with it warmer weather, but for those days that still feel like winter, this soup is quick, delicious and comforting.  The colors of this soup will brighten any gloomy day.  Ready in 30 minutes, it can be whipped up after a day at work just as easily as on a weekend.  Sprinkle some parmesan just before serving with a nice piece of crusty bread (nutrition info not included). Makes 4 servings.

Ingredients:

• 2 cups carrots, peeled and thinly sliced
• 3 cups kale, roughly chopped
• 30-40 green beans, cut-up in bite size pieces
• 227g mushrooms, cut in 6
• 1 can (796 ml) no salt-added diced tomatoes, drained
• 1 box (900 ml) no salt-added chicken broth
• 1 can (540 ml) black beans, drained and rinsed
• ½ cup dry mini bow tie pasta
• 5 tbsp dried basil
• 5 tbsp dried oregano

Directions:

1. In a large pot, place the carrots and the kale with a little chicken broth and cook for 5 minutes.
2. Add in the remainder of the ingredients.
3. Bring to a boil.
4. Lower heat, cover and simmer for 20 minutes or until all vegetables cooked.
5. Add water necessary to desired consistency of soup (I needed about 1 cup).
6. Serve in a bowl, add a sprinkle of parmesan and a piece of crusty bread. Enjoy!

 

Beef and Barley Soup

When winter feels like sticking around, a nice warm bowl of soup is exactly what I need to warm me up.  This soup is not only comforting but very filling.  Serve this soup with a nice piece of crusty bread for a nice meal.  Makes 4 servings.

Ingredients:

• 425 g stewing beef cubes
• 1 tbsp olive oil
• 2 cups carrots, peeled and sliced
• 2 cups celery, sliced
• 2 cups mushrooms, cut in 6
• 2 cups broccoli-rabe, washed and chopped
• 1/3 cup pearled barley, dry
• 3 cups beef broth, no salt added
• 1 tbsp of dried thyme

Directions:

1. Heat olive in a large pot.
2. Add the stewing beef cubes and brown.
3. Add carrots, celery, mushrooms, broccoli-rabe, barley, thyme and broth.
4. Bring to a boil.
5. Lower heat, cover and simmer for 2-3 hours or until meat is tender.
6. Add water necessary to desired consistency of soup.

 

Apple Crumble

Feel like dessert?  Whenever I feel like something sweet, nothing is better than the taste of cooked apples and cinnamon.  This recipe tastes like a apple pie, but contains much less sugar and fat and more fiber.  This dessert is delicious served warm with a little bit of vanilla ice cream (nutritional info not included). Makes 6 servings.

Ingredients:

• 6 small Macintosh apples, peeled and sliced thin
• 3 tbsp of brown sugar
• 1/3 cup of quick cooking oatmeal
• 4 tbsp of flour
• 4 tsp of ground cinnamon
• 1½ tbsp of butter, diced small

Directions:

1. Preheat the oven at 350°F.
2. In a glass baking dish, mix the apple slices, 2 tbsp of brown sugar and 3 tsp of cinnamon.
3. In a bowl, mix with your hands 1 tbsp of brown sugar, 1 tsp of cinnamon, the flour, the oatmeal et the butter cubes until the butter is in pieces the size of small peas.
4. Sprinkle the oatmeal crumble over the apples.
5. Bake in the oven for 45-50 minutes.

 

Stuffed Shells

Some days I just feel like having a nice pasta dish.  This recipe can be made on the weekends, stored in the fridge and placed in the oven on a busy weeknight for an easy, delicious dinner.  This is also a perfect meal to entertain with as it looks beautiful and will please everyone.  Makes 6 servings.

Ingredients:

• 24 Jumbo Shells
• 2 cups 1% cottage cheese
• 1 cup shredded part-skim mozzarella
• 14 nuggets, frozen spinach, thawed and drained
• 1 can (398 ml) Hunt’s No-Salt Tomato Sauce
• 2 cups mushrooms, washed and sliced
• 2 tbsp dried basil
• 1 tsp red pepper flakes

Directions:

1. In a large pot, cook pasta shells until just al dente (12-13 minutes).
2. In a bowl, mix cottage cheese, spinach and mozzarella.
3. In a pan, cook the mushrooms, sauce, basil and red pepper flakes.
4. In a glass baking dish, layer a little tomato sauce at the bottom.
5. Stuff each shell with 1-1.5 tbsp cheese filling and place in baking dish.
6. Top shells with reminder of the sauce and mushrooms.
7. Bake at 350°F for 40-45 minutes.
8. Serve with a salad.

Bean Curry

In the winter, I love a bowl of hot, spicy curry.  This is a vegetarian chili with a twist.  Using beans instead of meat/chicken increases the fiber content and the cabbage adds a nice crunch.  Here is an easy recipe which can be served on rice, pasta or salad or just enjoyed as is.  I love my food with a little spice, but if you like it spicier, just add more red pepper flakes. If you want a creamier sauce, add a little plain Greek yogurt (nutrition info not included). Makes 4 servings.

Ingredients:

• 1 can (796 ml) diced tomatoes, no salt added
• 1 can (540 ml) red kidney beans, no salt added, drained and rinsed
• 1 can (540 ml) black beans, no salt added, drained and rinsed
• 2½ cups colorful coleslaw mix, washed
• 2 tbsp curry powder
• 1 tsp crushed red pepper

Directions:

1. In a large pot, mix all the ingredients except the coleslaw mix.
2. Bring to a boil and cook on low heat for 10-15 minutes.
3. Stir in the coleslaw mix and cook for another 5 minutes.
4. Serve with your choice of pasta, rice, lettuce or have it as is.

 

Chickpea and Tomato Soup

On a cold winter day, nothing makes me feel better than a big bowl of soup.  Many store bought soups contain a lot of salt, but making your own using ingredients with no salt added is a sure way to reduce your salt intake.  Here is one of my favorites!  Makes 4 servings.

Ingredients:

• 1 can (796 ml) diced tomatoes, Italian spices, no salt added
• 1 can (540 ml) chickpeas, no salt added, drained and rinsed
• 13 frozen spinach nuggets
• 4 cups mushrooms, washed and quartered
• 3 cups chicken broth, no salt added
• 1 tbsp dried basil

 

Directions:

1. In a large pot, mix all the ingredients.
2. Bring to a boil and cook on low heat for 15-20 minutes.
3. Serve hot or cool and refrigerate.

 

Quinoa Breakfast Bake

Whenever I feel like making a change in my breakfast routine, I make this delicious bake. Easy to prepare, keeps well in the fridge and is just the right amount of sweetness to satisfy. Cut a square, re-heat in the microwave and serve with a portion of Greek yogurt for a delicious balanced breakfast!  Makes 6 servings.

Ingredients:

• 1 cup quinoa, uncooked
• 2 eggs
• 2 cups milk, skim
• 2 small apples, peeled and diced
• 2 tbsp maple syrup
• 1½ tsp cinnamon
• 2 tbsp raisins

Directions:

1. Preheat oven to 350°F.
2. Place dry quinoa and cinnamon in a glass baking dish and mix.
3. Sprinkle the apple and raisins on top of the quinoa
4. In a small bowl, beat the eggs then whisk in the milk and maple syrup.
5. Pour the egg mixture over the top of the fruit and quinoa and lightly stir.
6. Bake for 45-60 minutes
7. Allow to cool, then cover and refrigerate.

 

Banana Protein Muffins

These muffins are ideal as a post-workout snack, mid-afternoon pick-me up or as part of a healthy breakfast.  Makes 12 muffins.

Ingredients:

• 2 large ripe bananas
• 4 egg whites
• 1/3 cup Greek Vanilla yogurt
• 2 scoops Whey Protein (I used Body Fortress Vanilla)
• 1/4 cup oat bran ceral
• 1/4 cup instant plain oatmeal
• 1/2 cup whole wheat flour
• 1 tsp baking soda
• 2 tsp baking powder
• 1 tsp cinnamon
• 2 tsp vanilla extract (optional)

Directions:

1. Heat oven to 350°F. Spray muffin tin with non-stick cooking spray, or line with silicone liners
2. Mash bananas and combine with other wet ingredients.
3. Mix all dry ingredients in a separate bowl.
4. Combine dry ingredients into wet ingredients and gently stir.
5. Divide evenly into 12 muffin tins lined with silicone molds.
6. Bake for 15-18 minutes until tops are golden brown.