Healthy Eating Recipes


  • 4cups cups penne pasta, (about 12 oz.)
    12 oz. chicken breasts, boneless, skinless chicken breast
  • 1 tbsp. butter
  • 3 minced cloves of garlic
  • 1 cup light ricotta cheese
  • 1/4 cup grated Parmesan cheese
  • 1 tsp. grated lemon rind
  • 2 tbsp. lemon juice
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • 1 pinch nutmeg
  • 1. In large pot of boiling salted water, cook pasta for 8 to 10 minutes or until tender but firm. Drain and return to pot, reserving 1/2 cup (125 mL) of the cooking liquid.
    Meanwhile, cut chicken breasts crosswise into slices. In nonstick skillet, melt butter over medium-high heat; brown chicken, stirring occasionally, about 5 minutes.
    3. Add garlic; cook, stirring, for 1 minute. Add reserved cooking liquid, ricotta cheese, half of the Parmesan cheese, the lemon rind and juice, salt, pepper and nutmeg; bring to simmer.
    4. Add spinach; stir until wilted. Add to pasta and toss to coat. Serve sprinkled with remaining Parmesan cheese.

Lemon-Asparagus Pasta

Servings: 4


  • 1 1/2 pounds thin asparagus
  • 1 pound pasta
  • 1/4 cup extra virgin olive oil
  • 1/4 cup pine nuts
  • Lemon zest
  • 1 teaspoon lemon juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 cup parmesan cheese


  1. Wash and trim tough ends of asparagus, cut into smaller pieces, then boil asparagus with a pinch of salt until barely tender.  Remove asparagus with slotted spoon & keep water.
  2. Bring the water back to a boil and cook pasta with it according to directions on box.  Drain pasta and set it aside.
  3. Combine the cooked asparagus, olive oil, pine nuts, lemon zest, lemon juice, salt, and pepper in a blender until desired texture is reached.
  4. Toss the pasta with the sauce and add parmesan.

Fiber content: 9 grams per serving


Chicken Santa Fe

Servings: 2


  • 2 teaspoons extra-virgin olive oil
  • 2 boneless, skinless chicken breast halves
  • 1 (15 oz) can black beans, rinsed & drained
  • 1 medium tomato, chopped
  • 1/2 green bell pepper, seeded & chopped
  • 1 teaspoon chopped fresh cilantro (optional)
  • Hot sauce
  • Ground cumin


  1. Heat the oil in a large skillet over medium heat.  Add the chicken breasts and sauté until cooked through, 10-15 minutes.
  2. In a saucepan over medium heat, warm the beans, tomato, and green pepper.  Season with hot sauce and cumin to your preference.
  3. Place each check breast on a plate and top with beans.  Garnish with cilantro if desired.

Fiber content: 11 grams per serving


Open-face Avocado Sandwich

Servings: 2


  • 2 slices of whole-grain sourdough bread
  • 1 avocado, pitted, peeled, & sliced
  • 1/2 lime, cut in half
  • Salt and ground pepper
  • Fresh cilantro leaves


  1. Lay the bread on plates and arrange the avocado slices over the bread. 
  2.  Sprinkle with a pinch of salt and plenty of pepper. 
  3.  Squeeze the juice from the lime over each. 
  4.  Use a fork to press the avocado into the bread and arrange a handful of cilantro leaves on top.

Fiber content: 9 grams per serving


Mediterranean Salad

Servings: 4


  • 1 large tomato, chopped
  • 1/2 cucumber, halved & sliced
  • 3/4 cup shredded low-fat mozzarella cheese
  • 1/4 cup olives, pitted & halved
  • 3/4 (15 oz) can chickpeas, rinsed & drained
  • 1/3 cup Italian dressing
  • Dried oregano


  1. Combine the tomato, cucumber, cheese, olives, and chickpeas.  Add the dressing and toss lightly.  Sprinkle with oregano to taste.

Fiber content: 15 grams per serving


Baked Sweet Potatoes


  • 1 medium sweet potatoes, peeled and cut into 1-inch-thick cubes
  • 2-1/4 teaspoons olive oil
  • 1 large garlic cloves, minced
  • 1 tablespoon and 1 teaspoon fresh thyme leaves, plus
  • 1-1/2 sprigs fresh thyme for garnish
  • 1/8 teaspoon kosher salt (optional)
  • 2 tablespoons sliced California Almonds


  1. Preheat oven to 450 degrees F. In a large mixing bowl, combine all ingredients except the sliced almonds and toss.
  2. Arrange potato slices into a single layer on a heavyweight rimmed baking sheet or in a 9x13-inch baking dish. Place on the top rack of the oven and roast until tender and slightly browned, about 40 minutes.
  3. Stir together sweet potatoes and roasted almonds in a serving bowl and garnish with thyme sprigs. Serve warm.


Tomato and Pesto Sandwich


  • 2 slices of whole-grain bread
  • ½ tablespoon of pesto
  • 2 slices of tomato


  1. Toast the bread. Spread the pesto on 1 side of 1 slice of toast. Top with the tomato and the second slice of toast. Serve. Makes 1 serving. 

Calories: 180

Fat: 6g

Fiber: 4g

Protein: 9g

Carbohydrates: 24g


Quick Veggie Soup


  • ½ tablespoon butter
  • 1 yellow onion, chopped
  • 2 medium carrots, peeled and chopped
  • 2 (14.5-ounce) cans low-sodium vegetable or chicken broth
  • 1 celery stalk, chopped
  • 1 cup chopped broccoli
  • ½ baking potato, peeled and chopped
  • ½ teaspoon dried oregano
  • Salt and pepper


  1. Melt the butter in a large pot over medium heat.
  2.  Add the onion and carrots and sauté until the onion is translucent. 
  3. Add the broth, celery, broccoli, potato, oregano, and salt and pepper to taste.
  4. Bring to a boil, reduce heat, and simmer for 20 minutes or until potato is tender. Makes 6 servings. 

Calories: 70

Fat: 1g

Fiber: 3g

Protein: 2g

Carbohydrates: 13g


Chicken Salad


  • 2 cups chopped cooked chicken
  • ¼ cup nonfat plain yogurt
  • 2 teaspoons mustard
  • 3 tablespoons chopped celery
  • ¼ cup chopped seedless green grapes
  • Salt and black pepper


  1. Combine all ingredients until well mixed.
  2. Refrigerate or serve immediately. Makes 4 servings. 

Calories: 200

Fat: 8g

Fiber: 0g

Protein: 27g

Carbohydrates: 4g


Emily's Garlic Mushroom Sauce


  • 1 teaspoon butter
  • 6 ounces mushrooms, wiped clean and sliced
  • 1 garlic clove, minced
  • Pinch of salt
  • 2 tablespoons grated parmesan cheese


  1. Melt butter in a skillet over medium heat.
  2. Add the mushrooms and garlic and sauté until the mushrooms are soft and have release their liquid, about 8 minutes.
  3. Add the salt. 
  4. Spoon the mushrooms over hot pasta and sprinkle with parmesan. Makes 2 servings. 

Calories: 60

Fat: 4g

Fiber: 0g

Protein: 4g

Carbohydrates: 4g

Favorite Recipes from Health Advocates and Health Initiatives

Poppy Seed Chicken Hot Dish

From: Jack Holmen's Mom


  •  4 skinless, boneless chicken breast halves
  •  1/2 cup butter, melted
  •  1 sleeve buttery round crackers (such as Ritz®), crushed
  •  1 teaspoon poppy seeds or more if desired
  •  1 (8 ounce) container sour cream
  •  1 (10.75 ounce) can condensed cream of chicken soup


1. Place the chicken breasts into a large pot and cover with water. Bring to a boil over high heat, then reduce heat to medium, cover, and simmer until the chicken breasts are no longer pink in the center, about 20 minutes. Drain the water, and then shred the chicken.

2. Preheat an oven to 350 degrees F (175 degrees C). Combine the butter, crackers, and poppy seeds in a bowl; set aside.

3. Blend the sour cream and cream of chicken soup in a bowl; pour half of the soup mixture into a 9x9-inch baking dish. Add the shredded chicken, and then pour the remaining half of the soup mixture on top. Top with the cracker mixture.

4. Bake in the preheated oven until cheese has melted and the sauce is bubbly, 25 to 30 minutes.

Cinnamon Roll Cake

From: Katie de St. Aubin

  • 3 cups Flour
  • 1/4 teaspoon Salt
  • 1 cup Sugar
  • 4 teaspoons Baking Powder
  • 1 1/2 cups Milk
  • 2 Eggs
  • 2 teaspoons Vanilla
  • 1/2 cup ( 1 stick)  Butter, melted


  • 1 cup ( 2 sticks) Butter, softened
  • 1 cup Brown Sugar
  • 2 Tablespoons Flour
  • 1 Tablespoon Cinnamon


  • 2 cups Powdered Sugar
  • 5 Tablespoons Milk
  • 1 teaspoon Vanilla


1. Preheat oven to 350 degrees. Spray a 9×13 glass baking pan with cooking spray. Set aside.
2. In an electric or stand mixer add the flour, salt, sugar, baking powder, milk, eggs, and vanilla. Once combined well, slowly stir in the melted butter. Pour into the prepared 9×13 baking pan.
3. For topping, in a large bowl mix the 2 sticks of butter, brown sugar, flour and cinnamon together until well combined and creamy. Drop evenly over the batter by the tablespoonful and use a knife to marble/swirl through the cake.
4. Bake at 350 for 35-40 minutes or when a toothpick inserted near the center comes out nearly clean.

FOR GLAZE:  In a medium bowl, mix the powdered sugar, milk and vanilla together with a whisk. Drizzle evenly over the warm cake. Serve warm or at room temperature.


Red Velvet Cake

From: Andrea Dylla


2 1/2 cups all-purpose flour
2 cups sugar
1 Tablespoon cocoa
1 teaspoon salt
1 teaspoon baking soda
2 eggs
1 1/2 cups oil
1 cup buttermilk
1 Tablespoon vinegar
1 teaspoon vanilla
2 oz. red food coloring


1. Preheat oven to 350 degrees.
2. Grease and flour two 8 inch cake pans.
3. Lightly stir eggs in a medium bowl with a wire whisk. Add remaining liquid ingredients and stir together with whisk until blended. Set aside.
4. Place all the dry ingredients in your mixing bowl and stir together really well with another wire whisk.
5. Add wet ingredients to the dry ingredients and mix on medium-high for about a minute or until completely combined.
6. Pour into cake pans and then drop the pans on the counter a few times to release any air bubbles.
7. Bake for about 30 minutes or until a toothpick inserted comes out clean.
8. After about ten minutes, remove from pans and cool completely on a wire rack. I also cover in plastic wrap while the cakes cool.
9. Then make the frosting:

Cream Cheese Frosting

8 oz. cream cheese, room temperature
1 cup butter, room temperature
1 teaspoon vanilla
6 cups confectioners' sugar

  • Sift sugar and set aside.
  • Beat cream cheese and butter on high until creamy. Add vanilla.
  • Then, add the sugar in batches. Scrape down the sides in between each addition.
  • And frost away.

 Hawaiian Sandwiches

From: Megan Solheid

  • Preheat oven to 350' degrees / makes 24 sandwiches
  • 2 packages of Hawaiian Sweet Rolls
  • 1 pound of Ham, Turkey, or Roast Beef
  • 8 ounces of sliced Swiss cheese


  • ¾ cub of melted butter
  • 1 ½ tablespoon poppy seed
  • 2 tablespoon dried onion flakes
  • 1 ½ teaspoon worchersire sauce
  • 2 tablespoons of Dijon Mustard


1. Spray 9 x 13 pan with non-stick cooking spray
2. Slice rolls and put bottoms in a 9 x 13 pan
3. Layer your meat then cheese
4. Spread glaze over cheese
5. Put tops of rolls on
6. Spread remaining glaze on tops
7. Bake at 350' for 10-15 minutes


Fruit Salsa with Baked Cinnamon Chips

From: Juilet Farmer

2 kiwis, peeled and diced
2 Golden Delicious apples - peeled, cored and diced
8 ounces raspberries
1 (16 oz) carton of strawberries, diced
2 tablespoons white sugar (more or less to taste)
1 tablespoon brown sugar (more or less to taste)
3 tablespoons fruit preserves, any flavor (I used strawberry)

10 (10 inch) flour tortillas
melted butter or butter flavored cooking spray

Cinnamon sugar:
1 cup white sugar
2 Tablespoons cinnamon

1. In a large bowl, mix kiwis, apples, raspberries, strawberries, white sugar, brown sugar and fruit preserves. Cover and chill in the refrigerator at least 15 minutes.

2. Preheat oven to 350 degrees.

3. Coat one side of each flour tortilla with melted butter or butter flavored cooking spray. Sprinkle tortillas with desired amount of cinnamon sugar. Cut into wedges and arrange in a single layer on a large baking sheet. Spray again with cooking spray (not necessary if using melted butter).

4. Bake in the preheated oven 8 to 10 minutes. Allow to cool for 15 minutes.