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!

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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Turkey Meatballs

Posted by on May 9, 2017 in Healthy Recipes | 0 comments

I adapted this meatball recipe from one I received while working at this wonderful weight loss spa in Vermont. It’s a women’s healthy lifestyle center without dieting and it was instrumental in shifting my personal and professional beliefs around weight and living well. Enjoy this version of turkey meatballs with a whole grain spaghetti. Or, if you’re watching starches, dole up a big spoonful of cottage cheese or ricotta along with a load of veggies. Serves 8 Ingredients 2 pounds organic ground turkey 2 whole eggs, beaten 3 to 4 Tbsp whole wheat breadcrumbs 1 whole red bell pepper, chopped 2 Tbsp dried parsley 2 tsp dried chives 1 1/2 tsp dried basil leaves 1 tsp ground black pepper <1 tsp salt 2 tsp Worcestershire sauce   Directions Preheat oven to 350 degrees F, and line two large cookie sheets with parchment paper. Mix all ingredients and, using a small ice cream scooper and mini spatula, scoop and spoon out approximately 40 balls. Place on cookie sheet an inch or two apart. Bake 35-45 minutes, turning occasionally, or until nicely browned. In a separate Dutch oven, make or warm your favorite red pasta sauce (I saute loads of fresh minced garlic and then add a jarred sauce). Add the meatballs to the sauce and...

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Pizza Stuffed Peppers

Posted by on May 5, 2017 in Healthy Recipes | 0 comments

This is a new take on a stuffed pepper–using ground turkey and whatever pizza toppings you like. I’ve noted what we typically do, including using better-tasting organic meat. Serve with a big vegetable salad for a real Italian dinner feel–one that’s way healthier! Serves 8 Ingredients 4 large red bell peppers, cut in half and seeds removed 1 package crimini mushrooms, loosely chopped into large chunks Lots of fresh garlic (~ 6-10 medium cloves), minced 16 oz organic ground turkey 2 tsp garlic powder 3/4 cup low-sugar marinara or pizza sauce 1 cup organic or light shredded mozzarella cheese Pizza toppings: sliced shiitake or oyster mushrooms, sliced Kalamon olives, or whatever you like   Directions Preheat oven to 425 degrees F. Lightly grease a microwaveable large glass baking dish. Arrange pepper halves, skin-side up. Put a few tablespoons of water in the dish, cover, and microwave 7-10 minutes, until peppers are slightly soft. Drain excess liquid. Separately microwave the crimini mushrooms (and any mushrooms for topping–use 2 separate bowls) 2 minutes, until soft and mostly cooked. Drain and squeeze dry. Brown ground turkey and fresh garlic with just a tiny bit of olive oil in a large skillet over medium-high heat. Drain. Add garlic powder, pizza sauce, and crimini mushrooms to the meat mixture, and stir to combine. Divide the meat mixture evenly between all 8 pepper halves. Top each pepper with mozzarella cheese, shiitake or oyster mushrooms, and olive slices. Bake in 425 degree oven for 15 minutes. Bump heat up to broil for an additional few minutes if you like your cheese...

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Healthier Spinach Alfredo

Posted by on May 1, 2017 in Healthy Recipes | 0 comments

This spinach Alfredo is a fairly new recipe that my husband and I have already come to love. I’ve written the recipe as we make it, which means it is low-starch. But feel free to swap out the roasted cauliflower and low-carb pasta for a good quality whole grain pasta. Definitely make sure to grate the Parmesan yourself–the freshness can’t be beat! Serves 5-6 Ingredients Florets from 1 large head of cauliflower 1-2 servings of dry low-carb pasta, such as black bean spaghetti 2 Tbsp butter 2 Tbsp stoneground whole wheat flour 2 1/2 cups skim or low-fat milk Lots of fresh garlic (~ 6-10 medium cloves), minced 1/2 tsp salt 1/2 tsp ground black pepper 1 1/2 cups freshly grated Parmesan cheese, separated into 1 c and 1/2 c 1 10-oz package frozen spinach, thawed and squeezed dry Directions Preheat oven to 450 degrees F. Lightly grease a large roasting dish. Roast the cauliflower florets ahead of time: Place them 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. 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 or Dutch oven over medium heat, add the minced garlic and saute, stirring occasionally, until garlic is translucent. Set aside and wipe down pan. Melt the butter over low-medium heat, then add the flour. Whisk until there are no lumps. Add salt, black pepper, and milk. Whisk regularly to form a thickened roux, taking care not to let any roux stick, about 10 minutes. Add 1 cup of the Parmesan, the sauteed garlic, and thawed spinach to the roux. Add the roasted cauliflower and cooked low-carb pasta and mix to combine. Toss with an additional 1/2 cup Parmesan (or reserve it to sprinkle on top) and let sit 10 minutes to thicken and combine...

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Crustless Quiche

Posted by on Apr 18, 2017 in Healthy Recipes | 0 comments

My husband and I often like having breakfast for dinner. Until I started watching my starches, this usually meant scrambled eggs, whole grain banana pancakes, and fruit. Now, we make a double recipe (two different versions) of this wonderful crustless quiche. We freeze leftovers (yes, eggs do freeze just fine!) or enjoy for breakfast again over the next couple days. He has his with a slice of good-quality whole grain toast, while I have a side of sliced avocado and steamed power greens. Each quiche serves 4 (cut into 8 slices for 2 slices per person) Ingredients 1 sweet onion, chopped 6 large eggs 1/4 c milk 1/4 tsp salt 1/8 tsp ground black pepper See below for additional ingredients, depending on the variation you choose Variations Asparagus and Gruyere: (1) 12-oz package of frozen asparagus, thawed and sliced into 1-inch slices, plus 4 to 5 oz (~.25-.3 lb) shredded Gruyere cheese Ham and American: 2 oz sliced low-sugar deli ham (approx 3-4 small slices), chopped, plus 3 slices American cheese, chopped into small squares Spinach and cheddar: (1) 8- to 10-oz package frozen chopped spinach, thawed and squeezed dry, plus 1 c low-fat shredded cheddar Directions Preheat oven to 375 degrees F. Lightly grease a 9-inch glass pie pan (ideally deep dish). Heat a very small amount of olive oil in a large skillet over medium-high heat, add onions, and cook, stirring occasionally, until onions are translucent. In a large bowl, beat eggs with milk, salt, and pepper, then stir in onions, cheese, and any other ingredients. Spoon into prepared pie pan. Bake in preheated oven until eggs have set, about 25-30...

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