Healthy Recipes


These are some of my personal favorite healthy recipes, which I’ve adapted over the years such that they’ve become my own. And since I myself have started eating low-starch you’ll find lots of low-carb recipes for a diabetic lifestyle or for anyone looking for diabetic meals to help resolve prediabetes or insulin resistance. Nearly every recipe freezes well, so definitely make double batches to store for nights when you don’t have time to cook. Please click through each recipe in order to get a more legible version of the recipe. Enjoy!


Chicken Florentine Casserole

Posted by on Jul 26, 2017 in Healthy Recipes | 0 comments

This chicken florentine casserole is naturally low-starch, if you’re someone who prefers (or needs) to eat low-carb. Although I’ll admit it’s a bit involved and requires a couple do-ahead steps, the mix of flavors is wonderfully yummy. I’ve taken to making a double dish of it, as it freezes well. Serves 4-6 Ingredients 1 lb organic chicken breast 4 slices turkey bacon Lots of fresh garlic (~ 6-10 medium cloves), minced 1 package cremini mushrooms, rinsed well, and loosely chopped into large chunks 2 bags (5 oz each) fresh organic spinach 5 oz (usually 1/2 of a 10 oz) container natural condensed cream of mushroom soup 1 Tbsp (or a little less) Italian seasoning 1/4 cup milk 1/3 cup grated Parmesan cheese 1 cup shredded mozzarella cheese (organic or light) Directions Bake the chicken ahead of time (approximately 30-40 min in preheated 350 degree F oven.) Cool and shred. Cook (or Foreman grill) the turkey bacon ahead of time, cool, and break up into small pieces. Heat a very small amount of olive oil in a very large skillet on medium-high. Saute the garlic, mushrooms, and spinach, taking care to keep turning the spinach over until it wilts down and the mushrooms and garlic get soft. Place in a strainer and use a spoon or spatula to really press and drain any excess liquid. Place mixture in a greased 9×9 glass baking dish (or 9×13 if doubling the recipe.) At this point you can also start heating the oven back to 375 degrees F. In the now empty skillet mix together the cream of mushroom soup, Italian seasoning, milk, Parmesan cheese, and cooked chicken, stirring until all flavors are combined. Pour mixture on top of the spinach-mushroom mix in the baking dish. Sprinkle with the chopped turkey bacon, and top with mozzarella cheese. Bake 20-25 minutes in the 375 degree F oven, until bubbly and lightly...

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Spinach Stuffed Portobello Mushrooms

Posted by on Jul 14, 2017 in Healthy Recipes | 0 comments

This spinach stuffed portobello mushroom recipe makes a great side dish. Or, my husband and I might cook a couple of hearty sides and have both for a light supper. For example, you can’t go wrong with a hearty salad that has avocado, olives, or nuts to round out the stuffed mushroom with even more veggie servings as well as healthy fat to satisfy your hunger. Makes 6 mushrooms Ingredients 6 large portobello mushroom caps 6-ounce bag fresh spinach 2-3 medium cloves garlic 2 large eggs, beaten 1/4 cup grated Parmesan cheese 1 cup shredded organic or light mozzarella cheese, divided into 3/4 cup and 1/4 cup 15-ounce container fat-free Ricotta cheese 2 Tbsp whole wheat bread crumbs, divided into 1 Tbsp and 1 Tbsp   Directions Preheat oven to 375 degrees F and lightly grease a large glass baking dish. Remove the stems of the portobello mushroom caps, and arrange both the caps and the stems in the glass baking dish, gill sides up. Bake in the preheated oven until tender, about 15 minutes. Drain any juice, and bump the heat up to 400 degrees F. In the meantime, chop the spinach and the garlic in batches in a food processor, and transfer to a medium mixing bowl. In the same mixing bowl stir in the eggs, Parmesan cheese, 3/4 cup mozzarella cheese, Ricotta cheese, and 1 Tbsp of the bread crumbs. Combine until well mixed. Divide the spinach mixture evenly between all 6 mushroom caps. Sprinkle remaining mozzarella and 1 Tbsp bread crumbs evenly over the mushroom caps, and return the mushrooms to the oven. Bake in 400 degree F oven for 10-15 minutes, until topping is golden brown and cheese is...

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Best Guacamole Ever

Posted by on Jul 3, 2017 in Healthy Recipes | 0 comments

Is it pretentious to say this is the best guacamole ever–when it’s your recipe? Well, probably. The thing is… I’m a bit of a foodie, at least when it come to healthy eating. On my own wellness journey I’ve had years of fine tuning other people’s recipes to what I think are even better dishes. After all, healthy eating must taste great or else you won’t eat healthy food! My husband agrees. Even for him the tortilla chips become simply the conduit for this wonderful dip, which is perfect to bring to summer barbecues. And since I’ve started eating low-carb, or, rather low-starch, avocados are one of my healthy fat mainstays. And who doesn’t love a good guacamole? Enjoy! Serves 8 Ingredients 6 medium ripe avocados (or 4 large), peeled, pitted, and mashed <1 lime, juiced <1 tsp salt Scant 1/3 cup red onion, finely diced 1/2 bunch (1-2 fistfuls) fresh cilantro, chopped 3 roma (plum) tomatoes, diced 2 medium cloves garlic, minced 2 pinches ground cayenne pepper Directions In a medium bowl, mash together the avocados, lime juice, and salt. Mix in the onion, cilantro, tomatoes, garlic, and cayenne pepper. Refrigerate 1 hour for best flavor, or serve immediately. Note: Leftovers can be kept for a day or two. The avocados will turn dull in color, but stir, and it’ll still taste pretty...

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Cauliflower “Pasta” Bake

Posted by on Jun 27, 2017 in Healthy Recipes | 0 comments

This cauliflower “pasta” bake is a yummy low-starch dish that freezes especially well. It tastes just like any baked pasta dish–you really won’t notice the actual pasta is missing! In other low-carb recipes, you’ll note I tend to mix the cauliflower with some low-carb pasta, but in this case the cauly holds up well on its own. Serves 8 Ingredients 1 x-large head of cauliflower 1 package cremini mushrooms, rinsed well, and loosely chopped into large chunks Lots of fresh garlic (~ 6-10 medium cloves), minced 1 whole sweet onion, chopped 16 oz organic 93% ground beef 2/3 jar (24 oz) low-sugar marinara or spaghetti sauce 1/2 cup fresh (or less than 1/2 cup already grated) Parmesan cheese 1 1/2  cups organic shredded mozzarella cheese Optional: low-fat cottage cheese for topping   Directions Roast the cauliflower ahead of time: Preheat oven to 450 degrees F and lightly grease a large roasting dish. Cut the cauliflower into bite-size florets, place in a sealable bag with 1 tsp of olive oil and sea salt, seal the bag, and then massage the oil and salt to cover all florets. Roast for 30 mins, stir, and roast 15 min more. Preheat oven to 375 degrees F, and grease a 13×9-inch glass baking dish. Microwave the cremini mushrooms in a microwaveable bowl for 2 minutes, until soft and mostly cooked. Drain and squeeze dry. Brown the garlic, onion, and ground beef with just a tiny bit of olive oil in a large skillet over medium-high heat, until the beef is cooked through. Drain. Stir in roasted cauliflower, spaghetti sauce, and Parmesan cheese. Spoon into the 13×9-inch baking dish, top with the mozzarella cheese, and bake for 20 minutes until bubbly. Serve with optional cottage...

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Thai Peanut Sauce

Posted by on Jun 20, 2017 in Healthy Recipes | 0 comments

This Thai peanut sauce can be used in a stir-fry with lots of variety. Asian-style vegetables are at the base of it, along with your choice of tofu, chicken, pasta (low-carb or regular), or brown rice. I’ve written it the way we’ve lately been enjoying it. To keep it easy and quick, we use garlic and ginger powder, but sauteeing fresh garlic and ginger with the veggies would make the dish even more flavorful. Feel free to make extra sauce and let each person drizzle a little more on top. Yum!   Serves 5-6 Ingredients 2 Tbsp unseasoned rice vinegar 1 Tbsp reduced-sodium soy sauce 1/4 cup natural peanut butter 1 tsp garlic powder 1 tsp ginger powder 1-2 pinches cayenne powder 1 bag frozen Asian style vegetables (such as red bell pepper slices, mushrooms, water chestnuts, snowpeas) 1 bag frozen broccoli flowerets 1 package firm tofu, cut into cubes 1/2 package (2 servings) low-carb black bean spaghetti Optional: toasted sesame seeds for topping   Directions Mix together in a cup the rice vinegar, soy sauce, peanut butter, garlic powder, ginger powder, and cayenne powder. Add a little water and thin to desired consistency. Cook the low-carb pasta according to package instructions, drain, and set aside. Heat a very small amount of olive oil in a very large skillet on medium-high. Saute both bags of frozen veggies until nearly cooked through, then add the tofu for the last few minutes. Add the low-carb pasta and stir to combine. Add the Thai peanut sauce (you may need to add even more water to thin it) and stir well. Serve with toasted sesame seeds for...

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Chicken Salsa Verde Casserole

Posted by on Jun 12, 2017 in Healthy Recipes | 0 comments

This salsa verde casserole is one of my husband’s favorite low-starch recipes–and he doesn’t even need to be eating low-carb! Of course, he doctors his up by adding the optional starch ingredients, below. Brown rice can easily be substituted for the cauliflower rice. When we previously made this recipe with brown rice we made ahead just about 2 servings’ worth, which equates to 1 to 1 1/2 cups cooked, and then spread it out over approximately 4 servings the rest of the recipe will make. If you cook and shred the chicken ahead of time then the rest of the recipe is an incredibly quick and easy one-dish meal perfect for a weeknight. Serves 5-6 Ingredients 1 lb organic chicken breast 1/2 whole sweet onion, diced 1 whole red bell pepper, diced 1 tsp cumin Frozen cauliflower rice (equivalent to 6 servings), thawed 1 cup jarred salsa verde 2/3 cup shredded light cheddar cheese Toppings: fresh cilantro, avocado, and plain yogurt or sour cream Optional: 1/2 cup corn and/or 1/2 can drained and rinsed black beans   Directions Bake the chicken ahead of time (approximately 30-40 min in preheated 350 degree F oven.) Cool and shred. Heat a very small amount of olive oil in a very large skillet on medium-high. Saute the onion, bell pepper, cumin, and optional corn and beans for 5 minutes, or until the onion is translucent. Mix in the thawed cauliflower rice, cooked chicken, salsa verde, and cheese, stirring until all flavors are combined. Serve with fresh cilantro, avocado, and plain yogurt for...

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Asian Slaw

Posted by on Jun 6, 2017 in Healthy Recipes | 0 comments

This slaw is another great healthy side salad that can be served summer or winter. As with most recipes that include herbs, the key to such amazing flavor is the fresh cilantro and freshly grated ginger. My original recipe also calls for a couple tablespoons of sesame oil, but I forgot to mix it into the dressing last time I made it and the slaw was just as good. For convenience, you can use the equivalent of already bagged and shredded cabbage–although the fresh stuff seems to better allow the dressing to take hold. Serves 8 as a side dish Ingredients 1 medium head of green cabbage 6-8 scallions, sliced 1/2 bunch (1-2 fistfuls) fresh cilantro, chopped 1/4 cup + 2 Tbsp unseasoned rice vinegar 2 Tbsp white miso 3-4 Tbsp fresh ginger, peeled and grated or minced Optional topping: toasted sesame seeds Directions In batches, shred the cabbage in a food processor. In a large bowl combine the shredded cabbage with the scallions and cilantro. Whisk the vinegar, miso, and ginger in a small bowl. Add the dressing to the slaw and stir to mix well. Allow to marinate 30 minutes, or serve immediately with toasted sesame seeds, if...

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Tomato Basil Cauliflower OR Pasta Salad

Posted by on May 31, 2017 in Healthy Recipes | 0 comments

This “pasta” salad can be made low-starch by swapping out the pasta for homemade roasted cauliflower and skipping the cannellini beans–for those following a low-carb lifestyle. It is one of my husband’s favorite summer dishes (mine too!) We like to add a hefty spoonful or two of low-fat cottage cheese for a protein-packed addition that complements the other cheeses and makes for a heartier dish that can stand on its own for dinner. It’s also a great side salad for any cookout. The absolute key is the fresh basil. Tomato, basil, and mozzarella really is a perfect combination, so enjoy this variation. It also keeps well for leftovers. Serves 5-6 as a main dish Ingredients Large head cauliflower OR 1/3 box whole wheat penne pasta (2-3 servings’ worth) 1 to 1.5 lb ripe tomatoes, diced 3 to 4 medium cloves fresh garlic, minced 1/3 cup grated Parmesan 1 to 2 Tbsp extra virgin olive oil 1/2 bunch (~ 1 large fistful) fresh basil leaves, cut into strips 1 cup shredded mozzarella (organic or light) 20 Kalamon olives, sliced 1 jar hearts of palm, drained and cut into disks Optional: 1 can cannellini beans Optional topping: organic 2% cottage cheese   Directions Either roast the cauliflower ahead of time, OR cook the pasta until al dente and drain. To roast the cauliflower: Preheat oven to 450 degrees F and lightly grease a large roasting dish. Cut the cauliflower into bite-size florets, place in a sealable bag with 1-2 tsp of olive oil and sea salt, seal the bag, and then massage the oil and salt to cover all florets. Roast for 30 mins, stir, and roast 15 min more. Combine all other ingredients, except the cottage cheese. Add the pasta or roasted cauliflower and stir until well combined. Allow the flavors to marinate 20 minutes, or serve immediately. Serve with extra Parmesan and cottage...

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Thai Beef Stir-Fry

Posted by on May 23, 2017 in Healthy Recipes | 0 comments

This yummy Thai recipe uses organic ground beef, but you could easily swap it out for lean steak slices. The low-carb version would use the cauliflower rice indicated here. Or, if you don’t need to worry about going low-starch then simply use already cooked brown rice in place of the riced cauliflower, and add an additional veggie side. Either way it’s a wonderful, savory dish loaded with fresh flavors! And the double dose of cruciferous (cauliflower and broccoli) make it incredibly healthy. Serves 4-6 Ingredients 1 lb organic ground beef (93% lean) Lots of fresh garlic (~ 6-10 medium cloves), minced 1/2 whole sweet onion, diced 4-8 scallions, sliced 1 1/2 Tbsp fresh ginger, minced 1 small bunch of broccoli flowerets, separated 2 Tbsp liquid aminos or reduced-sodium soy sauce 1 1/2 tsp chili paste Optional: 1/4 cup Thai basil, chopped Frozen cauliflower rice (equivalent to 6 servings) 1/3 cup salted peanuts, chopped, for garnish   Directions Cook the cauliflower rice separately, or simply thaw and drain. At the same time, blanch the broccoli flowerets. Heat a very small amount of olive oil in a very large skillet on medium-high. Saute the ground beef, garlic, and onion until the beef is no longer pink and the onion and garlic are translucent. Drain. Mix in the scallions, ginger, and broccoli, cooking for 3-4 minutes until the broccoli is al dente. Mix in the liquid aminos (or soy sauce), chili paste, optional Thai basil, and cauliflower rice, stirring until all flavors are combined. Serve with the chopped peanuts and additional chili paste and soy...

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Caprese Chicken Burgers

Posted by on May 15, 2017 in Healthy Recipes | 0 comments

This is one of my family’s favorite summertime grills. The extra Caprese salad-like toppings make these chicken burgers especially fresh-tasting and gourmet, and the combination of chicken and pesto gives you a hunger-satisfying dose of protein and healthy fat. To save time, roast the pepper and also form the burgers and refrigerate up to a day ahead. If you’re low-carb then simply skip the bun and have an extra serving of salad. Serves 6 Ingredients 1 pound organic ground chicken 1 cup spinach, chopped, plus extra for topping 1/4 cup pesto, plus extra for topping 1/4 cup whole wheat breadcrumbs 1 whole red bell pepper, roasted and chopped 1 tsp salt 2 tsp coriander 6 small whole wheat burger buns Toppings: shredded or sliced mozzarella, spinach leaves, tomato slices, pesto, balsamic salad dressing Directions Heat the grill and lightly spray a large sheet of aluminum foil. Combine all ingredients except the ground chicken. Mix ingredients well, then add in the ground chicken and mix again to distribute all the flavors. Form into 6 small burgers, place on the aluminum foil, and grill for approx 5 minutes per side. Serve with burger buns and extra...

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