B-WELLthy - Aromatic Carrot Salad

View Ingredients for Aromatic Carrot Salad

Colorful and bursting with exotic flavors of cumin, black pepper and cinnamon!

• 5 Medium Carrots – grated or spiral cut
• 2 Cups Fresh Spinach or Kale
• 1 Can (14 oz.) Garbanzo Beans (Chick Peas)
• ½ Cup Walnuts or Almonds
• ½ Cup Dried Cranberries or Raisins
• ½ Cup Kalamata Olives (or Traditional Olives)
• 1/3 Cup Extra Virgin Olive Oil
• ¼ Cup Vinegar
• 2 Tbsp Honey
• 1 Tbsp Dijon Mustard
• 1 Green Onion – minced
• ¼ tsp Salt (optional)
• ½ tsp Ground Cumin (or more)
• ½ tsp Turmeric (or more)
• ½ tsp Ground Cinnamon (or more)
• ¼ tsp Black Pepper

• Mix salad ingredients together in a large mixing bowl.
• In a separate, medium-sized mixing bowl, mix dressing ingredients together.
• Pour dressing mix into the salad mix.
• Mix together.
• Taste and add more spice if desired.

Add protein for a full meal – grilled chicken, salmon or a boiled egg.

Photography and Video Editing by Katie Schmidt.

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B-WELLthy - Almond Energy Bites

View Almond Energy Bites Ingredients

ALMOND ENERGY BITES (NO BAKE) with chocolate & dried cranberries
Makes 24, 1 oz Bites
Yummy and delicious no bake energy bites are the perfect healthy snack!

Prep Time: 10 Minutes
Cook Time: 0 Minutes
Total Time: 10 Minutes

• 1 Cup Dry Oatmeal (old-fashioned oats) or Oat Bran
• 2/3 Cup Toasted Coconut Flakes
• ½ Cup Almond Butter or Peanut Butter (or ¼ Cup of each)
• ½ Cup Ground Flax Seed
• ½ Cup Semisweet Chocolate Chips
• 1/3 Cup Honey or Agave Nectar
• 2 Tbsp. Finely Chopped Almonds
• 2 Tbsp. Dried Cherries or Cranberries, Finely Chopped (OPTIONAL)
• 1 Tbsp. Chia Seeds (OPTIONAL)
• 1 tsp Vanilla

• Stir all ingredients together in a medium bowl until thoroughly mixed.
• Cover and let chill in the refrigerator for 30 minutes.
• Once chilled, roll into balls into bite sized portions. (About 1 inch in diameter.)
• Store in an airtight container and keep refrigerated for up to 1 week.
• Can also be frozen.

Photography and Video Editing by Katie Schmidt.

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B-WELLthy - White Bean, Spinach & Tomato Jumble

View White Bean, Spinach & Tomato Jumble Ingredients

Makes 4 Servings
Enjoy this recipe as a side dish or a plant-based entrée.

• 3 Slices of Bacon, cut into 1-inch pieces - OPTIONAL
• 1 Medium Onion, halved & thinly sliced
• 1 – 14.5 oz. Can of Diced Tomatoes, about 2 Cups
• 1 – 15 oz. Can of Beans, Cannellini or Navy Beans, rinsed and drained, about 2 Cups
• 4 Cups Spinach, loosely packed and torn
• 5 tsp Vinegar, Balsamic or Red Wine Vinegar
• 1 Tbsp Oil, olive or cooking

• In a large frying pan, cook bacon pieces until crisp. - OPTIONAL
• Remove bacon to paper towel to drain. Leave bacon grease in the pan.
• Add onion to bacon grease in the frying pan.
• Cook onion until just tender. (About 3 minutes.)
• Stir in beans and tomatoes.
• Cook and stir over medium heat until heated throughout.
• Stir in spinach.
• Cover and cook mixture until spinach is just wilted. (About 30 seconds.)
• Add vinegar.
• Stir in cooked bacon.

If you have cooked backon available, start the recipe with 1 Tbsp olive oil and sautée the onion for 3 minutes. Continue with the rest of the recipe.

Stir in ½ tsp of dried basil leaves.

Celebrating a Healthy Harvest: Recipes and Tips for Fresh Fruits and Vegetables

Plant-based (Mediterranean-style) eating is recommended to promote health and prevent disease. Dried beans and legumes are key components in menu planning. This simple recipe kicks up the flavor and is bursting with color. Eat the rainbow. Eat Mediterranean.

Photography and Video Editing by Katie Schmidt.

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B-WELLthy - Holiday Roasted Turnip and Potato Mash

View Holiday Roasted Turnip and Potato Mash Ingredients

Holiday Roasted Turnip and Potato Mash
Prep Time: 10 Minutes
Cook Time: 40 Minutes
Total Time: 50 Minutes
Makes 4 Servings

• 10 Red Potatoes (Medium-Sized), quartered with skins on
• 2 Turnips, peeled and cubed
• 2 Tbsp Olive Oil
• 2 tsp Fresh Garlic, minced
• Salt, sprinkled lightly
• Pepper, sprinkled lightly
• ½ tsp Fresh Thyme Leaves (or Rosemary), finely chopped
• ½ Cup Low-Fat Milk, warmed
• 2 Tbsp Butter, melted
• 1 Sprig Fresh Thyme (or Fresh Rosemary), leaves removed from stem and finely chopped
• Red Pepper or Tomato for garnish

• Preheat oven to 350ºF.
• Place the turnips and potatoes on a baking sheet in a single layer.
• Drizzle with olive oil and season with salt and pepper.
• Roast for 20 minutes.
• Remove pan from oven, stir and then continue roasting for 15-20 minutes longer.
• Turnips and potatoes will be tender and lightly golden brown when finished. Test with a fork so they are tender. Do not over bake.
• Transfer to a bowl.
• Add the milk, melted butter and thyme.
• Mash using a hand-held potato masher for a lumpier mash or use a stand mixer fitted with a paddle attachment and blend on medium speed for a creamier mash with just a few chunks.
• Taste the mash and season with additional salt and pepper to taste, if necessary.
• Serve with traditional holiday trimmings.

Photography and Video Editing by Katie Schmidt.

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B-WELLthy - Roasted Squash Apple Bake with Sage

View Roasted Squash Apple Bake with Sage Ingredients

Roasted Squash Apple Bake with Sage
Makes 8 – ½ Cup Servings (Approx. 18g Carb per serving)

• 5 Cups Butternut Squash (or other Winter Squash)
• 4 Cups Granny Smith Apples
• ¼ Cup Melted Butter
• ½ Cup Brown Sugar, packed
• 1 Tbsp Flour
• 1 tsp Salt
• ½ tsp Ground Mace (or Allspice)
• ½ tsp Dried Sage or 1 Tbsp Fresh Sage (very finely chopped)

• Peel and cut squash and apples into pieces like you would for apple pie.
• Place squash and apples into a large bowl.
• Melt butter and drizzle over squash and apples.
• Add in the rest of ingredients to the large bowl.
• Stir well.
• Pour mixture into a large casserole dish.
• Cover and bake at 350ºF until squash and apples are soft. (May take up to 60 minutes.)
• Check at 45 minutes with the tip of a small sharp knife to test softness of squash and apples.
• Stir and serve.

Photography and Videography by Katie Schmidt.

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B-WELLthy - Apple Cabbage Slaw

View Apple Cabbage Slaw Ingredients

Makes 10 – ½ Cup Servings

• 120 Calories
• 3.5g Total Fat (0g Saturated Fat, 0g Trans Fat)
• 0mg Cholesterol
• 45mg Sodium
• 22g Total Carbohydrate (4g Dietary Fiber, 17g Total Sugars)
• 2g Protein
• 0mcg Vitamin D
• 47mg Calcium
• 1mg Iron
• 143mg Potassium

• 3 Cups Cabbage, shredded (approx. 1 bag)
• 2 Cups Apples, sliced thin
• 1 Cup Celery, sliced diagonally
• ½ Cup Onions (green or white), sliced thin
• 1/3 Cup Plain Low-fat Yogurt (or plain Greek Yogurt/light sour cream/vanilla yogurt)
• 2 Tbsp Pineapple Juice or Honey (omit if using vanilla yogurt)
• ½ tsp Mustard (or 2 tsp Dijon mustard)
• ½ tsp Celery Seeds
• 2 Tbsp Apple Cider Vinegar (more or less)
• ¼ Cup Mayonnaise (optional)
• ¾ Cup Almonds, sliced or slivered
• ¾ Cup Dried Cranberries/Craisins (or other dried fruit), minced

• Combine vegetables.
• Combine dressing. (Taste and adjust.)
• Add to vegetables.
• Serve immediately or chill and serve.

• A tasty side dish or topping for sandwiches.
• Use your favorite seasonal apple variety.

Add grilled chicken and other vegetables such as carrots, bell peppers, etc.

This recipe has been adapted from the Celebrating a Healthy Harvest Recipes Cookbook.

Photography by Katie Schmidt.

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B-WELLthy - Kimchi Cabbage Sauté

View Kimchi Cabbage Sauté Ingredients

Kimchi is a traditional fermented cabbage dish from Korea. This quick recipe includes some of the key intense flavors.

• 2 Scallions (cut into ½ inch pieces, plus more sliced)
• 2 Garlic Cloves (minced)
• 1 Piece Ginger (about 1 inch, peeled and chopped)
• 2 Tbsp Gouchujang (or other chili sauce such as Sriracha)
• 1 Tbsp Fish Sauce (can substitute for Soy Sauce)
• 1 Tbsp Rice Vinegar (unseasoned)
• 2 tsp Maple Syrup
• 2 Tbsp Olive Oil (or other vegetable oil)
• 1 Tbsp Sesame Seeds (optional)
• ½ Head Green Cabbage (cut into 1 inch strips)
• Kosher Salt (optional)
• Ponzu Sauce to taste (optional)

• Purée scallions, garlic, ginger, gochujang, fish sauce, rice vinegar and maple syrup in a blender.
• Heat oil in a large skillet over high heat.
• Cook cabbage, tossing often, until crisp and tender. (About 5 minutes.)
• Add scallion mixture and finish with sliced scallions and sesame seeds.
• Season with salt.

After cabbage is cooked, add one egg per person to top of cabbage. Reduce to simmer, cover and serve when egg is cooked.

Add cooked chicken, beef or pork at the end of the cooking process. For vegetarian option, add cubed firm tofu and chopped peanuts or almonds.

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B-WELLthy - Gazpacho (Chilled Pepper & Tomato Soup)

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Makes approximately 6 servings – 6 oz. each serving

• Approximately 90 Calories
• 5g Fat
• 9g Carbohydrates
• 2g Fiber
• 1g Protein

• 2 Cups Canned or Stewed Tomatoes
• 1 Cup Bloody Mary Mix or Tomato Juice
• ½ Cucumber, chopped
• ¼ Cup Olive Oil
• ½ Cup Green or Red Bell Pepper, chopped
• 1 ½ Tbsp Wine Vinegar (or other variety)
• 1 ½ tsp Garlic, minced (1 ½ Cloves of Garlic)
• 1 Tbsp Green Olives (optional)
• ½ tsp Worcestershire Sauce
• Hot Pepper Sauce as desired
• Black Pepper to taste
• Salt to taste
• Hollowed Bell Peppers (any color)
• Garnishments (if desired)
    - Sour Cream
    - Minced Cilantro
    - Cherry Tomatoes (sliced)
    - Yellow/Green Bell Pepper (chopped pieces)

• Place all ingredients in food processor or blender.
• Blend until vegetables are in very small pieces.
• Serve in bell pepper bowls – cut off top ¼ of pepper to form a bowl.
• Top with sour cream if desired along with minced cilantro, cherry tomatoes and chopped bell pepper pieces.

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BWELLthy - Eggplant Parmesan Bake

View Eggplant Parmesan Bake Ingredients

Makes 8, 2/3 Cup Servings
Prep Time: 20 Minutes
Total Time: 70 Minutes

• 1 ½ Cups Marinara Sauce
• 2 Medium-sized Eggplants, halved
• 1 Tbsp Extra Virgin Olive Oil
• 1 Medium-sized Onion, chopped
• 1 tsp Dried Oregano (or 1 Tbsp Fresh)
• 1 Large Egg, lightly beaten
• 2 ½ Cups Shredded Mozzarella, divided
• 1 Cup Freshly Grated Parmesan
• ¼ Cup Italian Bread Crumbs
• ¼ Cup Basil or Parsley, minced

• Preheat oven to 350ºF.
• Using a paring knife and spoon, hollow out the eggplants leaving about ½” thick border around the skin to create an eggplant boat.
• Roughly chop the scooped-out eggplant.
• Spread about 1 Cup marinara sauce in the bottom of a medium baking dish.
• Place eggplant boats on top of marinara sauce.
• In a large skillet over medium temperature, heat the olive oil.
• Add in the onion and cook until soft – about 5 minutes.
• Stir in the chopped eggplant and season with oregano, salt, and ground pepper.
• Cook, stirring often, until the eggplant is golden and tender – about 5 minutes.
• Stir in garlic and cook until fragrant – about 30 seconds.
• Transfer mixture to a mixing bowl.
• Add the chopped tomatoes, egg, ¾ Cup shredded mozzarella, and ½ cup marinara sauce to the mixture.
• Mix until just combined.
• Scoop mixture into the eggplant boats.
• Top with remaining mozzarella, parmesan, and bread crumbs.
• Finish with dollops of the remaining marinara sauce.
• Bake until the eggplants are tender and the cheese has melted – about 50 minutes. (Test with fork.)
• Garnish with basil and serve warm.

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B-WELLthy - Sautéed Kohlrabi with Herbs

View ingredients for Sautéed Kohlrabi with Herbs

Serving Size: 2/3 Cup

• 2 lbs. Kohlrabi, peeled, trimmed of leaves, & chopped into ¾ inch cubes (about 5 cups)
• 2 Tbsp. Butter
• 1 Medium Onion, diced
• 1 Clove of Garlic, minced
• 2 Tbsp. Water
• ½ tsp. Salt
• 2 Tbsp. chopped fresh basil, parsley or thyme (or 1 tsp. dry)
• ¼ Cup chopped nuts (almonds, walnuts, pistachios or another)

• Cut the Kohlrabi with a sharp knife by cutting off each end first, then carving down the side to remove the thick skin. Cut into ¾ inch cubes.
• Dice the onion.
• Melt butter in a sauté pan.
• Brown onions for a few minutes.
• Add garlic for a few minutes.
• Stir in Kohlrabi and cook 2-3 minutes.
• Turn the heat down to low, add the water, cover and simmer for 10 minutes.
• Uncover and turn heat up to medium temperature.
• Cook for another 2 minutes or until fork-tender.
• Add fresh or dried herbs, sprinkle with nuts, and serve.

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B-WELLthy - Spring Asparagus Lemony Ribbon Salad

View Ingredients for Spring Asparagus Lemony Ribbon Salad


• Zest of 1 Lemon
• 3 Tbsp Fresh Lemon Juice
• 1 Tbsp White Vinegar
• 2 tsp Sugar
• 2 Tbsp Olive Oil
• 2 Tbsp Fresh Parsley (chopped)
• 1 Clove of Garlic (minced)
• ½ tsp Kosher Salt (to taste)
• ¼ tsp Ground Black Pepper
• 1 Bunch Fresh Asparagus (shaved into ribbons)
• ½ Cup Radishes (thinly sliced)
• ¼ Cup Red Onion (thinly sliced)
• ½ Cup Walnuts (chopped)
• ½ Cup Feta Cheese Crumbles

1. Stir together dressing ingredients.
2. Make asparagus ribbons: Place spear flat on cutting board and shave with a carrot/potato peeler.
3. Put ribbons in medium bowl. Add dressing to asparagus (use about half of dressing or more). Add the additional vegetables, walnuts and feta cheese if desired. Keep extra dressing in refrigerator.

• Top with chopped hard boiled eggs and/or chopped avocado.
• Add cooked lentils for protein.

• 6 servings per recipe / Serving Size: 2/3 Cup
• Calories – 170
• Fat – 13g
• Carb. – 7g
• Fiber – 3g
• Protein – 7g

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B-WELLthy - Orange Dressing with Fruit & Greens

View ingredients for Orange Dressing with Fruits & Greens


¼ Cup Orange Juice
3 Tbsp. Vinegar
1 Tbsp. Mustard (Dijon or other)
1 ½ Tbsp. Olive Oil
Pinch of Salt
Pinch of Pepper
8 Cups Greens (romaine, lettuce, and/or spinach)
2 Cups Chopped Vegetables (broccoli, cabbage, radishes, carrots, cauliflower, celery, peppers, onions, and/or tomatos)
2 Cups Chopped Fruit (apples, berries, grapes, and/or oranges)

1. Combine dressing ingredients in a container with screw top or whisk with a fork.
2. Close tightly and shake until combined.
3. Store in the refrigerator until ready to use (up to 1 week).
4. For each salad, top 2 cups of greens with ½ cup vegetables and ½ cup fruit.
5. Take dressing from the refrigerator and shake hard to combine ingredients again.
6. Drizzle 2 tablespoons of dressing onto each salad.

• Use any fruit juice you want.
• Leave out the sugar with sweeter juices such as pomegranate or clementine.
• This salad dressing will be thinner than store bought salad dressing.
• 1 tablespoon is equal to 1 ½ teaspoons.

• 4 servings per recipe / Serving Size: 3 cups salad with 2 tablespoons dressing
• Calories – 160
• Fat – 7g
• Carb. – 21g
• Fiber – 5g
• Protein – 3g

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B-WELLthy - Lentil Avocado Bruschetta

View ingredients for Lentil Avocado Bruschetta

LENTIL AVOCADO BRUSCHETTA (Prep Time: 20 min. Servings: 6 - ½ Cup with 2 slices baguette)
A refreshing Mediterranean appetizer that can also be served as a salad. Vary the vegetables and herbs to make your own version based on the season. Lentils are rich in fiber and protein and are easy to cook – with no soaking required. More recipes:

This recipe placed “Runner-Up” in the Recipe Contest for Food & Culinary Professionals.

1 Cup dry whole green lentils (or 2 ½ Cups cooked or canned lentils that have been drained and rinsed)
4 Tbsp finely chopped fresh basil
1 Cup chopped fresh tomatoes (cherry or other)
1 tsp minced garlic (2 cloves)
1 Tbsp olive oil plus 2 tsp for toasting bread
1 Tbsp vinegar (sherry, balsamic or apple)
Pinch of salt
¼ tsp ground black pepper
12 (½ inch) thick slices crusty bread, such as sourdough, country loaf or rye
1 ripe avocado, fine chopped

1. Cook the lentils in a 4-quart pan using 3 cups of water to 1 cup of dry lentils. Lentils will double or triple in size. Bring to a boil, cover tightly, reduce heat and simmer until they are tender (approx. 15-20 minutes). Stir occasionally. Note: Lentils can be cooked in advance or use canned, drained and rinsed product.
2. Mix the basil, tomatoes, garlic, olive oil, vinegar, salt and pepper together.
3. Lightly stir in the lentils.
4. Heat a sauté pan and toast the bread in 2 tsp olive oil (or non-stick spray) until golden, turning once.
5. Spread the lentil mixture onto crusty toasted French bread and top with pieces of avocado. Garnish with extra basil.

• Recipe can be served as a salad.
• Optional additions: Feta cheese, Parmesan cheese, fresh minced parsley, Kalamata olives.
• For a Mexican variation, use cilantro instead of basil, add fresh jalapeño peppers and ¼ tsp cumin.
• Keeps well in the fridge for 3-4 days.

Recipe from: Ruth Lahmayer Chipps, MS, RDN, CD & Patricia Esparza

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B-WELLthy – Grape Broccoli Chutney Salad

View Ingredients for Grape Broccoli Chutney Salad

For more heart healthy recipes visit


6 Cups Fresh Broccoli, cut into bite-sized pieces
2 Cups Grapes, cut in half (Red or Green)
5 Green Onions, chopped (approx. ¼ Cup)
1 Cup Light Mayonnaise
½ Cup Plain Greek Yogurt
1 Tbsp Curry Powder
½ of 9 oz bottle of chutney - such as Major Grey’s Mango (approx. ½ Cup)

Stir together ingredients. Serve immediately or chill and serve the next day.

Major Grey’s Chutney is a type of chutney, reputedly created by a 19th-century British Army officer of the same name who, though likely apocryphal, presumably lived in British India. Its characteristic ingredients are mango, raisins, vinegar, lime juice, onion, tamarind extract (occasionally), sweetening, and spices.

It has been described as a mild chutney compared to others that have a spicier flavor profile. In 1982, Major Grey’s Chutney was described as being the most popular type of chutney used in the United States.

Source: Wikepedia

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BWELLthy - Roasted Ruta-Vegies

View Ingredients for Roasted Ruta-Vegies

2 Tbsp Olive Oil
1 Tbsp Maple Syrup
1 Clove Minced Garlic
1 Potato
1 Carrot
1 Parsnip
1 Sweet Potato
1 Rutabaga
1 Small Onion

DIRECTIONS: Preheat oven to 350°F. Mix oil, syrup and garlic in small bowl. Place cut vegetables on a large rimmed baking sheet, pour oil mixture over vegetables, and toss to coat. Spread vegetables out in single layer. Roast until tender and golden brown, stirring occasionally, about 45 minutes. Transfer vegetables to platter. Drizzle vegetables with optional butter and serve immediately. Great as a side dish, in soups, salads or casseroles.

Makes 8 - ½ Cup Servings

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BWellthy - Grapefruit-Cran Sauce

View Ingredients for GRAPEFRUIT-CRAN SAUCE

Makes Approx. 2 ⅓ Cups – 12 Servings
2 c. fresh cranberries
½ c. water
½ c. sugar (or substitute)
1 grapefruit, sectioned

Combine cranberries, water, and sugar in saucepan.
Bring to a boil; cook until berries pop.
Remove from heat.
Dice grapefruit sections; stir into cranberry mixture.

RAW RELISH option:
2 c. fresh cranberries
1 c. sugar (or substitute)
1 grapefruit, sectioned

Coarsely chop cranberries. Add sugar; mix well.
Dice grapefruit sections; stir into cranberry mixture. Chill.
Makes 3 cups.
(NOTE: For gift-giving, the raw relish may be turned into grapefruit shells and covered with transparent food wrap.)

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BWellthy - Roasted Cauliflower Chickpea Salad

View Ingredients for Roasted Cauliflower Chickpea Salad

Roasted Cauliflower Chickpea Salad
Serves 4

Preheat the oven to 400ºF and set the rack in the middle

Stir together the dressing:
- ¼ cup extra virgin olive oil
- 2 tablespoons freshly squeezed lemon juice (or bottled)
- 1 Tablespoon Dijon mustard
- 1 Tablespoon whole grain/stone ground seeded mustard
- Optional ½ t. ground black pepper

In a roasting pan toss together:
- 14-ounce can chickpeas, rinsed/drained and dried in a kitchen towel
- 1 head (3-4 c.) of cauliflower, outer leaves removed and discarded, cut into bite sized pieces
- 2 tablespoons olive oil for drizzling
- 1/4 t. ground black pepper
- 1/4 t. curry powder
- 1/4 t. turmeric
- Pinch of salt (optional)
Toss the chickpeas and cauliflower together in a large roasting pan with 3 tablespoons of olive oil and optional pinch of salt

Once mixture has cooled slightly, stir in the dressing plus:
- ⅓ cup golden raisins
- ¼ c. chopped fresh parsley

Serve warm or chilled.
Use additional amounts of spices if desired.

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BWELLthy - Zucchetti “zucchini spaghetti”

View Ingredients for Zucchetti


  • 1 medium zucchini , washed
  • 2 tsp olive oil
  • 2 cloves garlic , peeled + finely minced
  • 2 tsp basil pesto (www.JacksonInAction/recipes)
  • 1 Tbsp. sour cream
  • ½ c. fresh or frozen peas
  • salt and pepper
  • 1 Tbsp. Parmesan cheese, grated
  • ½ c. fresh spinach leaves


1. Grate zucchini using a grater with large holes or better yet, use a “spiraling” device.

2. Heat skillet with 2 t. olive oil and sauté gently with 2 t. garlic (do not overcook)

3. Stir in the pesto, 1Tbsp. sour cream and ½ c. peas (or other vegetable)

4. Serve on bed of fresh spinach and sprinkle with 1Tbsp. Parmesan cheese.

Notes – Make Almond Pesto ( and freeze extra amounts in zippered freezer bag.

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BWELLthy - Basil Almond Pesto

View Basil Almond Pesto Ingredients


  • 1/2 c. almonds, toasted
  • 4 c. fresh basil leaves (washed, drained, dry, lightly packed)
  • 4-5 cloves garlic, chopped
  • 1/2 c. extra-virgin olive oil
  • 1/4 tsp. fresh ground pepper (optional)
  • 1/4 tsp. kosher salt (optional)
  • 1/2 c. grated Parmesan cheese


1. Preheat oven to 350º F. Spread almonds out on a small baking sheet. Toast in the oven for about 10 minutes, to bring out the flavor. Remove immediately; allow to cool.

2. Toss almonds, basil and garlic into a food processor and process, or blend, until almonds are finely chopped and interspersed with the basil and garlic. Add olive oil, and salt and pepper (if using) and process until incorporated into the basil and almond mixture.

3. Add Parmesan cheese and blend to desired consistency. If freezing, do not add parmesan cheese until ready to use. Keep refrigerated.

Notes - Pesto is easy to freeze. Spoon into clean ice cube trays and freeze. Remove from trays and store in air-tight freezer bags. When ready to use, thaw and add parmesan cheese.

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BWELLthy - Cantaloupe with Honey, Mint & Lime

View Cantaloupe with Honey, Mint & Lime ingredients


  • 1 Cantaloupe
  • 1 ½ c. Strawberries
  • 1 ½ c. Blueberries (blackberries)


  • 1/4 cup honey
  • 1 lime- juiced (or about 1/4 cup/bottled)
  • zest of 1 lime (about 1 tsp)
  • 2 Tbsp Mint leaves, washed, dried and finely chopped (regular mint or peppermint herb OK.)

Method: Cut up all melon into about 3/4"-1" cubes or melon balls if preferred. Top with washed blueberries. Make dressing by combining all dressing ingredients in a small bowl and whisk well. Pour dressing over melon and berries and combine until well incorporated. Chill in refrigerator for 1 hour or freezer for 30 minutes.

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BWELLthy - Chopped Greek Tomato Salad

View Chopped Greek Tomato Salad Ingredients


  • 1 cup cooked quinoa or brown rice
  • One 14-ounce can drained white beans (or garbanzos)
  • 3 cups chopped fresh tomatoes (local if available)
  • 1 cup chopped fresh herbs - mint, parsley, and basil or others (more or less)
  • 1 cup chopped red onion
  • 2 cups chopped cucumbers
  • ½ cup chopped Kalamata olives
  • ½ c. Radishes - thin slices
  • (Optional ½ c. Crumbled Feta Cheese)

Dressing: Stir together:

  • ¼ c. olive oil
  • ¼ c. lemon juice
  • 1 Tbsp. minced garlic
  • 1 Tbsp. sugar
  • ½ tsp. oregano
  • Pinch salt and pepper

Method: Stir dressing into ingredients and enjoy immediately or store in fridge for up to three days. Add fresh salad greens or spinach later to crisp it up.

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BWELLthy - Roasted Garden Beets

View Roasted Garden Beets ingredients


  • 6-7 whole beets
  • 2 Tablespoons extra virgin olive oil or oil of choice
  • 1/2 teaspoon coarse salt
  • Optional: dusting of garlic powder fresh ground black pepper, paprika, cumin or chili powder


  1. Preheat oven to 350F. Spray a large baking sheet with non-stick spray or use parchment paper lightly coated in nonstick spray. Set aside.
  2. Rinse and scrub the beets with a brush or coarse sponge. Transfer to a plastic cutting board (if you use wood/bamboo, it may become permanently stained). Use a sharp knife to cut off the each end, then chop into 1/2" cubes.
  3. Transfer cubes to a large mixing bowl and toss with oil, then salt (and other spices of choice, if desired).
  4. Spread the beets evenly on the prepared baking sheet.
  5. Bake for approx. 45 minutes or until cubes are slightly crisp around the edges and tender in the middle.

Yields 6 servings

Prep time: 5 minutes | Bake time: 45 minutes | Total time: 50 minutes

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BWELLthy - Spicy Roasted Radishes

View Spicy Roasted Radishes ingredients


  • 2 bunches radishes (about 20), halved
  • 3 Tablespoons olive oil
  • 1/4 teaspoon salt (plus more to taste when done)
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon paprika
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder or 1 t. minced fresh garlic


  1. Preheat oven to 400°.
  2. Toss radishes with olive oil and spices.
  3. Roast for 30-40 minutes until golden and crispy, stirring once.
  4. Season with optional extra salt to taste.

Yields 6 servings

Prep time: 5 minutes | Bake time: 25 minutes | Total time: 30 minutes

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BWELLthy - Baked Mini Frittatas with Peas

View Baked Mini Frittatas with Peas ingredients


  • 1 cup frozen peas
  • 4 eggs
  • 4 tablespoons grated Parmigiano-Reggiano or Parmesan cheese
  • ¾ c. rinsed/drained cottage cheese or ricotta
  • 1 tsp. Italian herbs (such as Herbs d 'Provence)
  • Salt and pepper - pinch


  1. Preheat the oven to 375 degrees F.
  2. Thaw the peas in microwave or in the refrigerator.
  3. In a medium bowl, combine the eggs, Parmigiano-Reggiano, 1/2 cup of the cheese or ricotta, 1/2 cup of the peas, Italian herbs, salt and pepper. Whisk together until combined well.
  4. Pour the mixture into 6 silicone mini-tart molds or use muffin pans. Coat with non-stick spray.
  5. Bake on the middle rack for 15 minutes or until cooked through.

Garnish each mini frittata with the remaining cheese and peas. Sprinkle them with some freshly cracked pepper. Serve warm. Also can make a portable snack or breakfast (keep refrigerated).

Yields 6 servings

Prep time: 20 minutes | Bake time: 15 minutes | Total time: 35 minutes

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BWELLthy - Leek and White Bean Artichoke Hummus

View Leek and White Bean Artichoke Hummus ingredients


  • 2 tablespoons extra-virgin olive oil
  • 1 ½ cups chopped leeks*, tender part only, cleaned and drained
  • 2 tablespoons chopped garlic, divided
  • ½ teaspoon kosher salt, divided
  • ¼ teaspoon freshly ground pepper, divided
  • 1 15-ounce cans no-salt added cannellini beans, drained/ rinsed
  • 1 15 oz. can artichoke hearts packed in water (un-drained)
  • 2 Tbsp. Lemon juice
  • 2 Tbsp. Tahini (toasted sesame paste)


  1. Place 2 tablespoons oil in a medium skillet followed by leeks, 1 tablespoon garlic, ½ tsp. salt (optional) and 1/4 teaspoon pepper and place over medium heat. Cook, stirring often until the leeks are softened but not browned, about 5 minutes. Transfer to a food processor or blender; add beans, artichokes, lemon juice and tahini. Puree until smooth.
  2. Heat 2 tablespoons oil in a large Dutch oven over medium heat. Add the remaining 1 tablespoon garlic, chopped greens' stems, the remaining 1/4 teaspoon salt and the remaining ¼ teaspoon pepper and cook, stirring often until the garlic is fragrant and the stems are softened slightly, 1 to 2 minutes. Add chopped green leaves and stir until combined with the garlic mixture. Cover, increase heat to high and cook until the greens are wilted and tender, about 2 minutes longer. Remove from the heat.
  3. Just before serving, preheat grill to medium heat. Meanwhile, lightly brush the remaining 1 Tbsp. oil over the baguette slices and grill over medium heat until lightly toasted. Top the grilled bread with the puree, the greens and pepperoni.

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BWELLthy - Sahara Sweet Potato Soup

A creamy peanut-infused sweet potato soup with chick peas, kale and exotic flavors from cumin, garlic and thyme.

View Sahara Sweet Potato Soup ingredients


  • 1 T. olive oil
  • 1 c. fine chopped onion
  • 1 1/2 c. peeled chopped sweet potato (1/2 in. cubes)
  • 1 tsp. minced garlic
  • 3 - 14.5 oz. cans (5 c.) chicken broth (can use low-sodium)
  • ½ tsp. dried thyme or 1 Tbsp. fresh
  • 2 tsp. ground cumin
  • ½ c. long grain rice or quinoa, uncooked
  • 1 c. fine chopped fresh kale or spinach
  • 1-15oz. can chick peas (garbanzo beans) or black beans, drained
  • 1 c. mild thick & chunky salsa
  • 1/3 c. creamy peanut butter

Optional Topping: 3 Tbsp. chopped peanuts and 3 Tbsp. chopped parsley or cilantro


Heat a large four-quart sauce pan on medium heat and add the oil until warm. Add onion and sauté until translucent; add sweet potato and garlic and cook about 5 minutes. Add the chicken broth, thyme, cumin and rice. Bring to a boil, reduce heat and simmer covered until rice is tender, 15-20 minutes. Add the kale and cook until tender. Add chick peas, salsa and peanut butter. Stir to combine and heat thoroughly.

Sprinkle with ½ Tbsp. chopped peanuts and ½ Tbsp. parsley or cilantro per serving. Enjoy this exotic sweet potato soup that's delicious and healthy!

Time Saving Note: if you have left-over rice, add it to the soup just before serving.

Peanut allergies: Substitute almond or sunflower butter and sliced almonds or sunflower seeds.

Yield: (6) 1 1/2 cup portions
Timing: Prep time = 20 min.

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BWELLthy - Kiwi Mango Chia Pudding Parfaits

View Kiwi Mango Chia Pudding Parfaits ingredients


  • 1/2 cup chia seeds
  • 1/2 cup coconut milk
  • 1/2 cup sugar or other sweetener
  • 2 cups milk (dairy or almond)
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon salt
  • Your Favorite Granola (Or use BWELLthy Pumpkin Maple Granola Recipe)
  • 2 large mangos, peeled and cubed
  • 4 medium kiwi fruits, peeled and sliced

1. Stir together the coconut milk, almond or dairy milk, and sugar until sugar is dissolved. Add vanilla and salt and mix well, then pour into a container with air-tight lid and refrigerate for at least 4 hours to let it thicken. You should be able to store it for up to 3 days.

2. If you prefer the texture of a smooth pudding you can blend in a food processor or blender until smooth and creamy after it has thickened. Parfaits: Once the chia pudding is thick and chilled it's time to layer the parfaits. Cut up fruit and use four large glasses or jars of your choice. Fill the jars with alternating layers of pudding, granola, and fruit in any order you'd like until full. Serve immediately or store in fridge for a quick breakfast or snack for up to 24 hours.

Yield: 4 parfaits

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BWELLthy - Roasted Brussels Sprouts

View Roasted Brussels Sprouts ingredients


  • 22-24 (about 2 pounds) fresh Brussels sprouts
  • 1 med. red onion, sliced thin
  • 1 Tbsp. minced garlic
  • 1 Tbsp. extra virgin olive oil
  • 3 bacon strips, cooked (not fully crisp), cut in small pieces
  • Salt and freshly ground black pepper
  • ¼ cup walnuts, roughly chopped
  • 1 tsp maple syrup (optional)
  • ¼ cup dried cranberries

Preheat oven to 375ºF.
Clean and trim Brussels sprouts and cut them in half.
Add Brussels sprouts to a cooking tray lined with parchment paper.
Add remaining ingredients except the cranberries.
Bake for 25-30 minutes until Brussels sprouts are tender and golden brown on edges.
Cool and stir in the dried cranberries--enjoy!

BWELLthy - Pumpkin Maple Nut Granola

View Pumpkin Maple Nut Granola ingredients


  • 1/2 cup pumpkin puree
  • 2 egg whites
  • 3/4 cup maple syrup (or half sugar-free, half regular)
  • 2 teaspoons cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon ginger
  • pinch of cloves
  • pinch of salt
  • 4 ½ cups oats
  • 3/4 cup pecans, roughly chopped or walnuts
  • 1/2 cup coconut
  • 1/3 cup pepitas or almonds
  • 2 tablespoons chia seeds (or flax seed)
  • 3/4 cup dried cherries or craisins


  • Preheat oven to 325 degrees and line a large baking sheet with parchment paper.
  • In a big mixing bowl whisk together all of the first 8 ingredients (pumpkin through salt). Stir well to combine. Add in the oats, pecans, coconut, pepitas or almonds and chia seeds or flax seed, leaving only the dried cherries ( or craisins) out. You'll add the dried fruit after the granola is cooked so they don't get hard and dried out.
  • Pinch the oat mixture together to form little clumps on top of the baking sheet (this helps form more chunky granola). Bake at 325 degrees for 20 minutes, stir then bake another 20 minutes. If the granola is still not crisp after 40 minutes then turn the heat down to 275 and bake for another 10-15 minutes. Note that it will crisp more as it cools down. Let cool completely before storing in an air tight container.
  • Mix in dried cherries.
  • Serve over yogurt, with milk, or as a snack.

    Note: Sugar Free syrup can lose its sweetness in baking

BWELLthy - Cinnamon Apple Pie Smoothy

View Cinnamon Apple Pie Smoothy ingredients


  • 2 medium apples
  • 1/2 teaspoon cinnamon or more, if desired
  • 4 teaspoons maple syrup (regular or sugar free)
  • 1 cup Greek vanilla yogurt (or regular vanilla yogurt)
  • 1/4 cup low fat milk
  • 1/2 teaspoon cinnamon (or more to taste)
  • 1/8 t. ground nutmeg


  1. Peel/chop apples - fine chop
  2. Put in a microwave safe bowl along with 1/2 teaspoon
  3. Stir and microwave for 2 minutes on high. They should be soft after the two minutes.
  4. Add the yogurt, milk, 1/2 teaspoon cinnamon and 1/8 t. nutmeg to the bowl of your food processor or blender.
  5. When the apples are done, add half of them to the food processor/blender and process about 30 seconds, or until thoroughly combined.
  6. Next, stir in the other half of the cinnamon apples. If you prefer a smooth smoothie, add all of the apples at once. Add more cinnamon to taste, if desired.
  7. Serve immediately or chill and serve later.

Yields: 2 smoothies

BWELLthy - Corn Salad with Basil

View Corn Salad with Basil ingredients


  • 3 cups unsalted chicken stock
  • 1 cup uncooked sorghum (brown rice or quinoa)
  • 8 teaspoons olive oil
  • 2 Tbsp. fresh basil (or other fresh herbs)
  • 3 Tbsp. vinegar
  • 1 Tbsp. Dijon mustard
  • 1 teaspoon fresh garlic, minced
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 2 cups halved cherry tomatoes
  • ¼c. thin sliced red onions
  • 1 1/2 cups fresh corn kernels (previously cooked) or frozen corn (thawed/drained)

Rinse sorghum, rice or quinoa and combine with chicken stock in a medium saucepan. Bring to a boil; cover, reduce heat to low, and simmer 30-45 minutes or until tender. Drain; cool. If making brown rice or quinoa, prepare according to package directions. Option: Use 2 c. left over cooked rice, sorghum or quinoa.

Combine olive oil, basil or other herbs, vinegar, Dijon mustard, garlic, salt, and pepper in a large bowl, stirring well with a whisk. Add cooked whole grains, tomatoes, red onions and corn kernels; toss.

BWELLthy - Thai Watermelon Salad

View Thai Watermelon Salad Ingredients


  • ¼ Cup orange juice
  • ½ Cup seasoned rice vinegar
  • 2 Tbsp. toasted (dark) sesame oil
  • 1 ½ teaspoon soy sauce
  • 1 Tbsp. minced fresh ginger (or refrigerated paste)
  • 1 tsp. fresh garlic, fine mince Dash of cracked pepper to taste
  • 1 teaspoon chili paste or Sriracha sauce
  • 2 Cups cucumber, finely chopped
  • 6 Cups diced seedless watermelon
  • ½ Cup chopped green onions (or red)
  • ½ Cup chopped cilantro
  • Optional: 8 Tablespoons dry roasted and salted peanuts, chopped


Whisk together the ginger, garlic, vinegar, juice, oils, soy sauce and chili paste. Toss with the rest of the ingredients

Serve on salad greens. Sprinkle the green onions, cilantro and optional peanuts over the watermelon. Garnish with fresh cracked pepper to taste. If desired, add grilled chicken, salmon or shrimp for an entrée salad. Servings: Makes 8 Servings. Approx. 90 Calories per 1 c. serving

Featured Recipes

Greek Lemon Baked Fish with Tomatoes, Zucchini and Chickpeas


For the marinade:
2 Tablespoons lemon juice
1/4 cup olive oil
1/4 teaspoon 1 teaspoon thyme leaves1/2 teaspoon ground black pepper
1/2 teaspoon garlic powder
1/2 teaspoon oregano leaves
1/2 teaspoon rosemary leaves

For the Greek Lemon Roasted Fish:
4 (3-5 oz.) cod or halibut fillets, thawed if frozen (already marinated)
2 pints cherry tomatoes
1 small zucchini, cut into 1-inch chunks
1 (15 oz.) can chickpeas/garbanzo beans
2 Tablespoons olive oil
1 Tablespoon balsamic vinegar
1/2 teaspoon salt (optional) or substitute
1/4 teaspoon ground pepper
1/4 teaspoon garlic powder
2 lemons, cut into slices
2 Tablespoons chopped fresh parsley


For the marinade:
In a medium bowl, whisk lemon juice, olive oil, salt, thyme, pepper, garlic powder, oregano and rosemary. Add fish fillets and toss to coat. Marinade at least 30 minutes in a sealed plastic bag, up to 1 day.

To cook:
Preheat oven to 400 degrees F.

Toss cherry tomatoes, zucchini and chickpeas onto a large baking sheet. Add olive oil, balsamic vinegar, salt, pepper and garlic powder, tossing to coat. Bake for 10 minutes.

Remove from oven and place fish fillets on pan, surrounded by vegetable mixture. Place 2 lemon slices on top of each fish fillet. Cover with aluminum foil and bake for 10 minutes, until fish is opaque and fully cooked. Garnish with chopped parsley before serving.

Per Serving: Approx. 1 serving protein (3 oz.); 1 serving vegetables (1/2 c.) and 1 serving fats/oils

Hummus (Chick Pea Spread)


1 (14.5 ounce) can chickpeas (garbanzo beans), drained
2 rounded tablespoons tahini sesame paste, found in both dairy and dry specialty foods sections. (Keep in refrigerator)
A drizzle extra-virgin olive oil
1/2 teaspoon crushed pepper flakes
1 teaspoon (1/3 palm full) ground cumin
1 clove garlic, crushed
Pinch of salt (optional)
1/2 lemon, juiced or approx. ¼ c. bottled lemon juice ( to taste)

Raw veggie slides, Pita bread, grilled and cut into wedges, or blue corn chips for dipping


Combine beans, tahini, oil, pepper flakes, cumin, garlic, salt, and lemon juice in food processor bowl and grind into a smooth paste. Transfer to a small dip dish and surround spread with warm pita wedges. This recipe makes a great appetizer, or anytime snack.

One serving: Approx. 2 Tbsp.: ½ Starch/Carb serving

Calories: 47; Total fat: 2 g; Sat. Fat: 0 g; Cholesterol: 0 mg; Sodium: 145 mg; Protein: 1.7 g; Carbohydrate: 6.1 g; Fiber: 1.5 g


Crispy Carrot Fries


  • 1 lb. carrots, washed with skins on
  • 1 tbsp olive oil
  • salt and pepper to taste
  • 2 tbsp fresh mint, chopped


1. Preheat oven to 400 degrees. Line baking sheet with parchment paper.
2. Cut ends off of carrots and then cut them into thin strips.
3. Place carrots in a large bowl. Add olive oil, salt and pepper and toss until coated.
4. Place carrots in a single layer on baking sheet.
5. Bake for approximately 20 minutes or until golden brown. Turn carrots over at about 10 minutes into baking. Remove from the oven and let cool for a few minutes. Sprinkle with fresh mint.

Orchard Apple and Kale Salad - Yied 8 Serv.


¼ c. rice vinegar
2 T apple juice concentrate
4 T pure maple syrup
1 T minced red onion
1 tsp. salt
½ t black pepper
½ c. olive oil
¼ c. heavy whipping cream

2 bunches green kale (approx. 8 cups)
4 apples (cut bite size) Cortland or other crispy apple works well
½ c. red onion small dice
¼ cup fennel minced (optional but makes it better)
1 ½ c. roasted pecans
1 c. blue cheese crumbles (or feta cheese)
1/2 cup golden raisins (or craisins)

Carrot Cookies

Cookie batter:
3/4-c. sugar
3/4-c. butter
3/4-c. cooked, mashed carrot
1 egg
2 c. unbleached flour
2-tsp. baking powder
1/2-tsp. salt
1-tsp. vanilla

2 Tbsp. fresh squeezed orange juice
1 Tbsp. fresh grated orange rind
1 Tbsp. butter, melted
Powdered sugar (approx, 1 c. or enough to make it spreadable)

Combine and blend sugar and butter. Add carrots and eggs. Combine dry ingredients and add to batter. Add vanilla. Place spoonfuls of dough on parchment paper covered cookie sheet and bake at 400 degrees for approx. 8 minutes. Only bake until they are no longer shiny and slightly brown on edges (tops do not get brown.) Test with a toothpick. Cool on racks. Mix icing ingredients and spread on cooled cookies. These are soft and luscious - the orange and carrots are perfect partners. Freezes well. Enjoy!


Carrot Granita

2 Cups 100% Carrot Juice
1/4 Cup Granulated Sugar or 3 Tablespoons Agave Nectar
1 Tablespoon Fresh Mint Leaves, Finely Minced

Simply combine all the ingredients and stir until your sweetener of choice has fully dissolved. Pour the mixture into 9 by 13-inch baking pan and place on stable, flat surface in the freezer. Allow it to rest for half an hour.

Use a dinner fork to scrape any ice crystals that have begun to form on the sides and bottom of the pan. Place the pan back in the freezer and repeat this procedure, scraping and mixing every 20 - 30 minutes for a total of 3 - 4 hours.

Once mixture is thoroughly frozen, you should end up with light, fluffy flakes that look like dry orange crystals. Scoop into glasses and enjoy right away.


Tuscan Sweet Potato Soup

This hearty soup includes chickpeas which is a dried bean/legume. Beans are a good source of soluble fiber and a key food category in the Mediterranean style of eating which is associated with long life and prevention of lifestyle conditions such as diabetes and heart disease.

  • 1 T. olive oil
  • 1 c. fine chopped onion
  • 1 1/2 c. peeled chopped sweet potato (1/2 in. cubes)
  • ½ tsp. minced garlic
  • 3 - 14.5oz. cans chicken broth (or vegetable broth)
  • ½ tsp. dried thyme or (1 Tbsp. Fresh)
  • ½ tsp. ground cumin
  • 1 c. fine chopped fresh kale
  • ½ c. long grain rice, uncooked
  • 1-15oz. can chick peas (garbanzo beans), drained
  • 1 c. mild thick & chunky salsa
  • 1/3 c. creamy peanut butter
  • Optional Topping: 4 Tbsp. chopped peanuts and 4 Tbsp. chopped fresh cilantro

Method: Heat a large four-quart saucepan on medium heat and add the oil until warm. Add onion and sauté until translucent; add sweet potato and garlic and cook about 5 min. Add the chicken (or vegetable) broth, thyme, cumin and rice. Bring to a boil, reduce heat and simmer covered until rice is tender, 15-20 minutes. Add the kale and cook until tender crisp. Add chickpeas, salsa and peanut butter. Stir to combine. Sprinkle with ½ Tbsp. chopped peanuts and ½ Tbsp. cilantro. Serve and enjoy! Time Saving Note: if you have leftover rice, add it to the soup just before serving. Peanut allergies: Substitute almond or sunflower butter and sliced almonds or sunflower seeds.

Makes 6 servings.

Per Serving: Approx. 336 Calories, 14g Fat, 40g Carb., 5g Fiber, 14g Protein
Allergens: Contains nuts


Roasted Carrot Hummus

  • ½ pound fresh carrots
  • 2 garlic cloves
  • ¼ cup + ½ tsp olive oil
  • ¼ tsp + ½ tsp Kosher salt
  • 2 (15-16 oz) cans chick peas (garbanzo beans)
  • ¼ cup Sesame Tahini
  • ½ t. cumin (optional)
  • ⅔ cup water
  • ⅓ cup fresh lemon juice

Preheat oven to 400 degrees.

Peel carrots. Chop off ends and slice on the diagonal into approx. 1 inch thick pieces. Peel garlic cloves.Mix the carrots & garlic in ½ tsp oil and ¼ tsp kosher salt. Lay out on shallow oven safe pan or baking sheet. Roast for 12 minutes, mix them up, and return to oven to roast 8 more minutes. Then set aside to cool.

Add the roasted carrots and garlic to food processor, along with all the remaining ingredients. Pulse until smooth (you may need to stop & stir it with a spoon or spatula a couple times to get all of the hummus smooth). Serve with pretzels, pita chips or bell pepper slices.


Fresh Apple Salsa

Serves: 12 (1/4 cup servings)

  • 2 cups diced peeled Spartan apple (about 3/4 pound) (Fuji, Jonagold, and Liberty apples could also work for this. Any crisp apple works well.)
  • 1/2 cup diced red bell pepper
  • 1/3 cup fresh lime juice
  • 1/4 cup diced red onion
  • 1/4 cup minced fresh cilantro
  • 1 tablespoon honey
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 jalapeño pepper, seeded and minced
  • Combine all ingredients, stirring well.
Nutrition Facts (per serving)
  • Calories: 21,
  • Fat: 0 grams
  • Carbohydrates: 6 grams


Apple-Cranberry Bake with Streusel Topping

  • 3/4 cup cranberry juice cocktail
  • 1/2 cup granulated sugar
  • 1 (10-ounce) package fresh cranberries
  • 2 tablespoons red currant jelly
  • 3 tablespoons butter, divided
  • 6 cups (1/2-inch) cubed peeled Rome apple (You can use your favorite baking apple too!)
  • 1/4 cup water
  • Cooking spray
  • 2 tablespoons all-purpose flour
  • 2 tablespoons packed brown sugar
  • 2 tablespoons chopped walnuts
  1. Preheat oven to 350°. Bring juice and sugar to a boil in a small saucepan. Add cranberries; reduce heat, and simmer 12 minutes or until berries pop. Place cranberry mixture in a metal sieve over a bowl, and press with the back of a spoon to extract liquid (about 1/2 cup). Discard pulp. Combine cranberry puree, jelly, and 2 tablespoons butter in 2-cup glass measure. Microwave on HIGH 1 1/2 minutes or until butter melts; stir and set aside.
  2. Place apple and 1/4 cup water in a 1 1/2-quart casserole. Cover and microwave on HIGH for 5 minutes. Drain. Return mixture to casserole; combine with cranberry mixture. Spoon into an 11- x 7-inch baking dish coated with cooking spray. Bake at 350° for 15 minutes, stirring once after 10 minutes.
  3. Combine flour and brown sugar in a bowl; cut in 1 tablespoon butter until mixture resembles coarse meal. Stir in nuts. Sprinkle over fruit mixture; bake an additional 10 minutes.

Healthy Pumpkin Cranberry Muffins

  • 1 ¼ cup Whole Wheat Flour
  • 1 cup White Flour
  • 2 tsp Pumpkin Pie Spice
  • 2 tsp Baking Powder
  • ½ tsp Salt
  • 2 Eggs
  • 1 ½ cup Splenda or Sugar
  • 1-15 oz can of Pumpkin of 1 ¾ cup Pumpkin, cooked
  • ½ cup Applesauce
  • 1 cup Cranberries, halved or sliced
Combine dry ingredients in bowl. Combine eggs, pumpkin and applesauce in small bowl until blended. Add pumpkin mixture to dry ingredients; stir just until moistened. Fold in cranberries. Spoon batter into lined muffin tins. Bake in preheated 400 degrees F oven for 20 minutes or until toothpick comes out clean. Cool in pans for 5-10 minutes. Makes approximately 12 muffins.
Nutrition Facts
210 calories, 1.5 grams of fat, 48 grams of carbohydrate with 4 grams dietary fiber
Nutritional Facts (if Splenda is used)
130 calories, 1.5 grams fat, 26 grams of carbohydrate with 4 grams dietary fiber

Berry Good Cheesecake Bars

Thomas Sacksteder, CEC
Servings: 24
¼ c. sugar
1 ½ c. graham cracker crumbs
½ butter
1 c. powdered sugar
8-oz.light cream cheese
1 c. low-fat cottage cheese
1 tsp. vanilla extract
¼ c. raspberry preserves
1 oz.semi-sweet chocolate (melted)
½ berries or other fruit, sliced
In a mixer, blend together the sugar, graham cracker crumbs and butter for the crust. Press the crust firmly and evenly into a 9X13-inch pan. In a food processor, mix together the filling ingredients: sugar, cream cheese, cottage cheese and vanilla. Pour over the crust and spread it out smoothly. Place the raspberry preserves into the microwave to heat for 15 to 20 seconds until warm. Drizzle the preserves over the top, and with a knife, make a swirling motion incorporating some of the mixture without touching the crust. Next, lay the fruit across the top. Drizzle the melted chocolate over the surface of the bars. Let the bars set in the refrigerator overnight. Cut 6X4 inches.
Nutrition Facts
Approximately 133 calories per serving

Sweet Potato and Black Bean Salad

A southwest potato salad featuring jalapeños, garlic, and lime!
Servings: 6
  • 4 medium sweet potatoes, peeled and cubed
  • 1 medium red onion, chopped
  • 4 tablespoons olive oil, divided
  • 2 medium jalapenos, seeded and roughly chopped
  • 1 garlic clove
  • Juice of 2 medium limes
  • 1 can of black beans, drained and rinsed
  • 1 medium red bell pepper, finely chopped
  • 1 can of corn, drained and rinsed
  • 1 teaspoon salt
  • Black pepper to taste
  • 1/3 cup chopped cilantro
  1. Preheat oven to 400 F
  2. Place sweet potatoes, red onions, and 2 tablespoons of olive oil on a baking pan; toss well. Bake until edges brown-about 30 to 40 minutes.
  3. Place jalapenos, garlic, lime juice and 2 tablespoon of olive oil in a blender or food processor and process until blended.
  4. Place warm sweet potatoes and onions, beans, corn, and bell pepper in a large bowl. Add dressing, salt and pepper. Toss well and top with cilantro. Serve at room temperature
Nutrition Facts
Per serving: 213 calories, 9 g fat, 5 g protein, 31 g carbohydrates, 7 g fiber, 706 mg sodium


Festive Butternut Squash Dip

Serves 24

  • 1 (8oz.) pkg. reduced-fat cream cheese, softened
  • ¾ cup cooked butternut squash
  • 2 Tbsp. taco seasoning mix
  • ⅓ cup chopped dried beef
  • ⅓ cup chopped green bell pepper
  • ⅓ cup chopped red bell pepper
  • In a mixing bowl, beat cream cheese, until smooth. Slowly beat in squash and taco seasoning until thoroughly blended. Stir in beef and peppers. Cover and refrigerate until served.
  • To cook squash: cut in half, lengthwise then using a strong spoon, scoop out seeds.
  • To bake: add about a cup of water to 13x9 inch baking dish; place squash in dish, cut-side down. Cover. Bake at 425 degrees for 40 min or until tender.
  • To microwave: place squash, cut-side down, on a microwave-safe plate. Microwave 10 minutes or until soft. Scoop out the cooked squash and mash.
Nutrition Facts
Per 2-tablespoons: 35 calories, 2 g fat, 2 g protein, 3 g carbohydrates, <1 g fiber, 120 mg sodium

Pumpkin Pudding Whip

Serves 6

  • 1 (3.12 oz) box instant vanilla pudding mix*
  • 1 ½ cups skim milk
  • 1 cup canned pumpkin
  • 1 tsp. pumpkin pie spice
  • 2 cups fat-free whipped topping
* sugar-free instant vanilla pudding mix can be substituted to lower sugar content.
In a mixing bowl, beat pudding mix and milk until well blended and thickened. Blend in pumpkin and pie spice. Fold in whipped topping. Spoon into dessert dishes or hollowed out miniature pumpkins and chill until serving.
Nutrition Facts
Per serving: 140 calories, 0 g fat, 3 g protein, 26 g carbohydrate, 1 g fiber, 160 mg sodium

No-bake Granola Flax Bars

12 servings
  • ¼ cup butter
  • 4 cups miniature marshmallows
  • ½ cup sunflower seeds
  • ½ cup dried cranberries or raisins
  • 1 cup old-fashioned rolled oats
  • ½ cup ground flax seed
  • 1 cup cinnamon graham cracker crumbs
In a microwave-safe bowl, melt butter and marshmallows on high for 30 second intervals until melted. In a separate bowl mix together remaining ingredients. Add melted marshmallows, stirring well. Spread evenly in an 8-inch square baking pan sprayed with cooking spray.
Nutrition Facts
Per serving: 220 calories, 10 g fat, 4 g protein, 30 g carbohydrate, 3 g fiber, 85 mg sodium

Garden Veggie Pizza Squares

24 Servings
  • 1 (8 ounce) package refrigerated reduced fat crescent rolls
  • 1 (8 ounce) package lite or reduced fat cream cheese, softened
  • 1 (1 ounce) package Ranch-style dressing mix
  • 2 carrots, finely chopped
  • 1/2 cup chopped red bell peppers
  • 1/2 cup chopped green bell pepper
  • 1/2 cup fresh broccoli, chopped
  • 1/2 cup chopped green onions
  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Roll out crescent rolls onto a large non-stick baking sheet. Stretch and flatten to form a single rectangular shape on the baking sheet. Bake 11 to 13 minutes in the preheated oven, or until golden brown. Allow to cool.
  3. Place cream cheese in a medium bowl. Mix cream cheese with 1/2 of the ranch dressing mix. Adjust the amount of dressing mix to taste. Spread the mixture over the cooled crust. Arrange carrots, red bell pepper, broccoli and green onions on top. Chill in the refrigerator approximately 1 hour. Cut into bite-size squares to serve.
Nutritional Information
Per serving: 86 calories, 4 grams fat, 285 mg sodium

Cranberry Medley

Yield: 6 cups

  • 1 package (12 ounces) fresh or frozen cranberries, thawed
  • 2 cups chopped peeled tart Apples
  • 1 large navel orange, peeled and chopped
  • Sugar substitute equivalent to 2/3 cup sugar
  • 1/3 cup chopped dried apricots
  • 1/3 cup golden raisins
  • 3 tablespoons cider vinegar
  • 3 tablespoons orange juice
In a large saucepan, combine all ingredients. Cook, uncovered, over medium heat until berries pop, about 15 minutes, stirring occasionally. Transfer to a small bowl; refrigerate, covered, until cold.
Nutrition Facts (1/2 cup)
63 calories, trace fat (trace saturated fat), 0 g cholesterol, 4 mg sodium, 16 g carbohydrate, 3 g fiber, 1 g protein

Previous Recipes

Oatmeal Blueberry Muffins


  • 1 egg
  • ¼ cup oil
  • ½ cup brown sugar
  • 1 cup buttermilk
  • 1 cup oatmeal
  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • ½ tsp. salt
  • ½ cup all-purpose flour
  • ½ cup whole-wheat flour
  • 1 cup blueberries (fresh or frozen)


  • Mix egg, oil, brown sugar and buttermilk.
  • Add oatmeal.
  • Stir baking powder, soda and salt into flours and stir into other ingredients.
  • Add blueberries.
  • Spoon into muffin cups.
  • Bake in 400 degree oven for 20-25 minutes.
  • Makes 1 dozen.

Nutritional Facts (per serving)

  • Calories: 170
  • Fat: 6g
  • Carbohydrates: 24g
  • Dietary Fiber: 2g

Blueberry Party Mix


  • 1 cup dried blueberries
  • 1 cup chopped walnuts
  • 1 cup thin pretzels, broken
  • 1 cup granola or other cereal
  • In a large bowl, combine the blueberries, walnuts, pretzels and granola
  • Store in an airtight container
  • Best if used within a week

Blueberry Nectarine Granola Crisp

Servings: 8 Fruit Filling

  • 5 cups blueberries
  • 2 large nectarines, peeled, chopped
  • 2 tbsp brown sugar
  • 1 tbsp all-purpose flour (can substitute whole wheat or cake flour)
  • zest of 1 lemon

Granola Topping

  • 1 1/2 cups regular oats
  • 2 tbsp chopped pecans
  • 2 tbsp chopped almonds
  • 2 tbsp chopped walnuts
  • 1/4 cup pure maple syrup
  • 1/2 tsp cinnamon
  • pinch of salt
  • Preheat oven to 375 degrees.
  • Combine the blueberries, nectarines, brown sugar, flour, and lemon zest in a medium bowl; toss to coat.
  • Spoon fruit mixture into an 11 x 7-inch baking dish.
  • For the topping, combine all ingredients and toss to evenly coat oat mixture and nuts with syrup.
  • Sprinkle granola over the blueberry nectarine mixture.
  • Bake for 30 minutes or until bubbly. Serve with low-fat vanilla frozen yogurt, ice cream, or whipped topping.
Nutritional Facts (per serving)
  • Calories: 241
  • Protein: 5 g
  • Carbohydrates: 41 g
  • Fat: 8 g (1 g saturated fat)
  • Cholesterol: 0 mg
  • Fiber: 5 g
  • Sugar: 22 g
  • Sodium: 16 mg
  • Calories from fat: 28%.

Fourth of July Red, White and Blue Parfait

This is a fun and easy to travel dessert for the 4th, either on a picnic or a river outing. You don't need any special serving utensils, just some large plastic beverage cups and plastic spoons and zip-lock type plastic bags.


  • 2 cups sliced strawberries
  • 1 cup of raspberries
  • 1 cup of blueberries (Use whatever amount of berries you prefer)
  • ¼ cup of sugar or to taste
  • Angel Food cake-cut up into squares
  • Can of whipped cream topping-the "fun spray kind"

Mix together the berries and sugar and place in zip lock/air tight container bag. Place the squares of angel food cake in a zip lock bag.


  • When ready to have this fun dessert on a picnic or on the river, layer the angel food cake, berries and whipped cream in large plastic cup, like you would strawberry short cake. Let your kids and/or grandchildren help with this-it's great fun! Serve with plastic spoon and enjoy this healthy seasonal treat!

Power Berry Smoothies

Servings: 5


  • 1 cup each of strawberries and raspberries-cleaned and trimmed
  • 1 cup of blueberries, washed and drained
  • 1 banana
  • 1 cup of plain yogurt
  • 1 cup ice
  • ¼ cup frozen lemonade concentrate
  • In a blender, combine all ingredients and blend until smooth. Serve immediately. Garnish as desired with berries and fresh mint.

Nutritional Facts (per serving)
  • Calories: 120
  • Dietary fiber: 4 grams
  • Carbohydrates: 26 grams
  • Fat free
  • 50% of your daily vitamin C requirements.

Watermelon Salsa

Recipe courtesy Trisha Yearwood for Food Network Magazine
Prep Time: 15 min.
Inactive Prep Time: 0 min.
Cook Time: 0 min.
Level: Easy
Serves: 3 cups

  • 1 1/2 teaspoons lime zest (from about 1 lime)
  • 1/4 cup fresh lime juice (from about 3 limes)
  • 1 tablespoon sugar
  • Freshly ground pepper
  • 3 cups seeded and finely chopped watermelon
  • 1 cucumber, peeled, seeded and diced
  • 1 mango, peeled and diced
  • 1 jalapeño pepper, seeded and minced
  • 1 small red onion, finely chopped
  • 8 fresh basil leaves, finely chopped
  • 1/2 teaspoon garlic salt
  • Tortilla or pita chips, for serving
  • Stir together the lime zest, lime juice, sugar and 3/4 teaspoon pepper in a bowl.
  • Add the watermelon, cucumber, mango, jalapeño, onion and basil and toss gently.
  • Chill the salsa until ready to serve.
  • Add the garlic salt just before serving.
  • Serve with chips.


Grilled Chicken with Roasted Kale

From Food Network Magazine
  • 1/2 pound small red-skinned potatoes, cut into 1/2-inch pieces
  • 2 tablespoons extra-virgin olive oil, plus more for brushing
  • 1 large bunch kale, stems removed, leaves torn (about 10 cups)
  • 3 cloves garlic, thinly sliced
  • Kosher salt and freshly ground pepper
  • 2 large skinless, boneless chicken breasts (about 1 1/2 pounds)
  • 4 cups mixed salad greens
  • 1/2 cup cherry tomatoes, halved
  • 1/3 cup grated parmesan cheese
  • 1 tablespoon fresh lemon juice
  • Preheat the oven to 425 degrees F.
  • Toss the potatoes with 1/2 tablespoon olive oil on a rimmed baking sheet; spread in a single layer and roast 5 minutes.
  • Toss the kale in a large bowl with the garlic, 1/2 tablespoon olive oil, 1/4 teaspoon salt, and pepper to taste. Add to the baking sheet with the potatoes and toss. Roast until the kale is crispt and the potatoes are tender, stirring once, 15 to 20 minutes.
  • Meanwhile, preheat a grill or grill pan to medium and brush with olive oil.
  • Since the chicken breasts in half horizontally to make 4 cutlets. Coat evenly with 1/2 tablespoon olive oil and season with salt and pepper. Grill the chicken until well marked and cooked through, 2 to 4 minutes per side. Transfer to a plate.
  • Toss the kale, potatoes, the remaining 1/2 tablespoon olive oil, the salad greens, tomatoes, parmesan, lemon juice, and salt and pepper to taste in a large bowl. Divide the chicken among plates and top with any collected juices. Serve with the kale salad.

Nutritional Facts (per serving)
  • Calories: 434
  • Fat: 14g (Saturated 4g)
  • Cholesterol 112mg
  • Sodium 586 mg
  • Carbohydrates: 28g
  • Protein: 50g
  • Fiber: 6g


Hasselback Sweet Potatoes

From Food Network Kitchens 

  • 4 medium sweet potatoes
  • 1 tablespoon unsalted butter, melted
  • 1 teaspoon olive oil
  • 1 teaspoon finely chopped fresh thyme leaves
  • 1 garlic clove, finely grated on a microplane
  • Kosher salt and freshly ground black pepper
  • 1/3 cup nonfat Greek-style yogurt
  • 1 scallion, white and green parts chopped


  • Preheat the oven to 425 degrees F. Line a baking sheet with aluminum foil. Make a series of 1/8-inch slices along each potato, slicing 2/3 of the way through.
  • Stir together the butter, oil, thyme, garlic, 1/4 teaspoon salt and 1/4 teaspoon pepper in a small bowl. Rub the potatoes all over with the mixture, getting in between the slices.
  • Place on the baking sheet and roast until the center of the potatoes are tender and the outside is crisp, 50 minutes to 1 hour. Halfway through the roasting time, remove the potatoes from the oven and run a fork gently across the tops of the potatoes, using light pressure, to fan the slices and separate them from one another.
  • Meanwhile, stir the yogurt and scallions with a pinch salt and a pinch pepper.
  • Serve the sauce with the potatoes.
Nutritional Facts (per serving)
  • Calories: 150
  • Fat: 4g (Saturated 2g)
  • Cholesterol 112mg
  • Sodium 260 mg
  • Carbohydrates: 24g
  • Protein: 4g
  • Fiber: 4g

Simple "Texas Caviar"


  • 1 can of white shoe peg corn-drained
  • 1 can of black beans-rinsed and drained
  • 1 can of "Rotelle" brand tomatoes with cilantro and jalapeños (this is in the Mexican food isle of your grocery store)


  • Do not drain the tomatoes; mix all of the above ingredients together and chill over night for better flavor.
  • Serve with baked nacho chips
  • You can add other fresh veggies if you want-cut up green peppers, fresh jalapeños-garlic to your taste.

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