Healthy Recipes

GWCY Reset Challenge 02 Jpg HEADER

Nutrition is at the core of a healthy lifestyle. Try these healthy and delicious recipes.

Download

Based on a recipe by thekitchn.com

Most homemade creamy dressings use mayonnaise or sour cream as the base. Instead put the protein and calcium power of Greek yogurt to good use as the main ingredient in this creamy salad dressing. With a few simple pantry ingredients you can transform yogurt into a tasty companion for salads or a dip for crunchy vegetables. You can also add herbs such as dried dill, parsley, or chives for more flavor. Homemade dressings usually have a short shelf life of only 5 days so make in small batches to keep it fresh.

Makes 8 servings

  • 4 teaspoons Dijon mustard
  • 6 tablespoons plain Greek yogurt
  • ¼ teaspoon salt
  • ¼ teaspoon sugar
  • Freshly ground pepper to taste
  • ¼ cup white wine vinegar
  • Optional: ¼ teaspoon dill or ⅛ teaspoon parsley or chives

Directions:
Whisk together mustard, yogurt, salt, sugar, and pepper in a small bowl until smooth. Add vinegar and whisk to combine. Toss with salad greens or serve with sliced crisp vegetables.

Download
Got a craving for salt and crunch and a kick of spice? Satisfy it with this protein-powered snack mix with some healthy fiber to boot.

Makes 6 servings

  • 6 oz spicy almonds
  • 2 oz parmesan crisps
  • 2 cups Chex wheat cereal
  • Cooking spray
  • Onion or garlic powder to taste
  • Chili powder, cayenne pepper, or salt free Cajun seasoning to taste

Directions:
Add spicy almonds, parmesan crisps, and cereal into a medium bowl or gallon zip lock bag. Coat with cooking spray. Sprinkle with onion or garlic powder and toss/shake until evenly distributed. Add more spices as desired and toss/shake evenly.
Tip: Portion the snack mix into air-tight single serving bags or containers so you’re less tempted to mindlessly over-snack.

Download

Figuring out lunch for ourselves and kids can be a headache. Getting out the door in the morning is hectic. Sometimes there is no dinner leftover to pack for lunch, or the thought of eating it again is less than appetizing. With a few staple ingredients, you can throw together customizable, fast, healthy, and practically no-cook picnic style lunches for the whole family. Here’s what to keep on hand:

Proteins:

  • Tuna packets
  • Hard boiled eggs (you can make a dozen in a pressure cooker in minutes)
  • Firm cheese – any shape such as sliced, string, or cubed
  • Spreadable cheese wedges (ex. Laughing Cow)
  • Cottage cheese
  • Yogurt
  • Lunch meat/cold cuts
  • Edamame – thawed
  • Nuts (ex. pistachios, peanuts, almonds, cashews)
  • Nut/seed butter (ex. peanut, almond, cashew, or sunflower butter)
  • Hummus
  • Canned beans – unsalted, drained, and rinsed (ex. garbanzo, black, pinto)
  • Extra firm tofu – lightly fried or baked
  • Natural pepperoni slices or salami
  • Rotisserie chicken, deboned and shredded

Fruits/Vegetables:

  • Celery sticks
  • Persian cucumbers Peppercinis or bell pepper slices Grape tomatoes
  • Sugar snap peas
  • Berries
  • Grapes
  • Clementine oranges
  • Apples
  • Avocado (or Guacamole)

Grains:

  • Rye crackers
  • Brown rice crackers
  • Whole wheat English muffins Whole wheat mini pitas
  • Whole wheat tortillas or corn tortillas Blue corn tortilla chips
  • Cooked quinoa or brown rice

Sauces:

  • Salsa
  • salad dressing
  • hoisin sauce
  • tzatziki
  • pesto

Fun Combinations:

  • Almost Starbucks Box: Apple Slices/Grapes + HB Egg + Cheese + PB + ½ English Muffin
  • California Picnic Box: Turkey + Guacamole + Cheese + Wheat Pita + Strawberries + Celery
  • Farmer’s Market Basket: Salami + Cheese + Rye crackers + Apple Slices + Snap Peas
  • Greek Picnic Box: Garbanzo Beans (w/ dressing) + Wheat Pita + Peppercinis + Hummus

 

 

Download

Feel free to adapt this recipe to your family’s tastes and your dietary preferences. You can reduce the amount of tortellini to moderate the carbohydrate content. Eliminate pasta altogether and use garbanzo beans instead to go gluten-free. Omit the pepperoni slices if you prefer a vegetarian option. That’s why this salad is so flexible and still so delicious. Just as tasty the next day which makes it a great choice for preparing in advance.

Makes 8 servings:

  • 19 oz packaged tortellini
  • 1 pint cherry grape tomatoes, cut in half
  • 1 medium yellow bell pepper, diced
  • ½ medium red onion, diced
  • ¼ cup sliced black olives
  • ½ cup artichoke hearts, quartered
  • 5 oz bag baby spinach leaves
  • ½ cup pepperoni slices, quartered
  • ½ cup shredded parmesan cheese
  • 1 cup Italian or Greek salad dressing

Directions:

Cook pasta according to package directions. Drain and rinse. Plase the pasta in a large bowl and add grape tomatoes, bell pepper, red onion, olive slices, artichoke hearts, spinach leaves, and pepperoni slices. Toss with parmesan cheese and salad dressing. Cover and refrigerate a few hours before serving; or divide evenly into 8 containers if meal prepping.

Download

Ingredients:

  • 4-8 cups of chicken bone broth
  • 1 package H-E-B shredded chicken white and dark meat
  • 1 package of pre-made skewered mixed veggies (for convenience) or choose veggies of your choice
  • 1 or 2 bunches of scallions
  • 1 bag of spinach
  • 1 parmesan cheese rind (not necessary but adds great flavor)
  • ½ lemon
  • Seasoning: salt/pepper/Adams all-purpose season or favorite seasoning

Directions:

  1. Throw everything in the pot together with the exception of the chicken and bring to boil.
  2. Season before boil
  3. Turn heat to simmer for 10 – 15 minutes
  4. Throw in chicken on the last couple of minutes
  5. Ladle into bowls
  6. Splash with a fresh squeeze of lemon, garnish with a little additional parmesan or your favorite herb
  7. Enjoy!

*Pro tip: This can also be thrown over a carb of choice, noodles, quinoa, rice, etc. for a little extra nutritional value.

Download

Ingredients:

  • Lean ground beef or ground turkey
  • Salsa
  • Taco seasoning
  • Shredded lettuce
  • Bell pepper
  • Sweet onion
  • Frozen corn
  • Olive oil
  • Avocado
  • Tomato
  • Mexican cheese
  • Rice (optional)
  • Refried beans (optional)

Directions:

  1. Brown the meat and season with taco seasoning
  2. Pour half a jar of salsa, reduce heat, simmer, and cover for 1 hour until there is no liquid
  3. Slice bell pepper, onion and arrange on cookie sheet with frozen corn
  4. Season with taco seasoning, olive oil, and bake for 20 min at 450 degrees in the oven while stirring occasionally
  5. Cut up tomato and avocado
  6. Arrange lettuce, ground beef, rice, baked veggies, avocado, and cheese in a big bowl or roll up in a tortilla if preferred
  7. Enjoy!

*Pro tip: Ground beef reheats wonderfully and can be a quick dinner if cooked in advance

Download

Ingredients:

  • 1 bag of broccoli
  • 1 bag of brussel sprouts (chop)
  • 1 bag of carrots
  • 2 large, sweet potatoes
  • 2 – 4 chicken breasts (or protein of choice)
  • Newman’s Own olive oil
  • Vinegar salad dressing
  • Olive oil
  • Parchment paper
  • Parmesan cheese shredded (optional)
  • Seasoning: salt, pepper or favorite seasoning

Directions:

  1. Marinate chicken in Newman’s Own Olive Oil and vinegar salad dressing for 30 minutes before cooking
  2. Preheat oven to 450
  3. Prepare veggies (cut/trim) toss with olive oil to coat salt, pepper, and parmesan cheese (optional) or favorite all-purpose season or season of choice
  4. Place on parchment paper on baking sheet
  5. Bake for 30 minutes
  6. While veggies are in the oven, cook chicken breasts in skillet with high heat oil (avocado or coconut)
  7. Brown on both sides then toss a cup of chicken bone brother (or veggie broth, etc.) into pan let simmer until done
  8. Slice chicken add to plate with veggies
  9. Throw some of the residual broth over the chicken
  10. Enjoy!

Download

Ingredients:

  • 3 tablespoons olive oil
  • Boneless chicken thighs
  • 1 medium onion diced
  • 2 tablespoons minced garlic
  • 1 small red bell pepper (capsicum) diced
  • 1 large carrot peeled and sliced
  • 10 oz (300g) mushrooms sliced
  • 150 ml red wine
  • 28 oz (820g) crushed tomatoes
  • 2 tablespoons tomato paste
  • Seasoning: salt, pepper, and Italian seasoning

Instructions:

  1. Season chicken with salt and pepper
  2. Heat 2 tablespoons oil in a heavy cast iron skillet. Sear chicken on both sides until golden (about 3-4 minutes each side). Remove from skillet and set aside
  3. Add remaining oil to the pan sauté the onion until transparent (about 3-4 minutes)
  4. Add in garlic and cook until fragrant (about 30 seconds)
  5. Add the peppers, carrot, mushrooms and herbs and cook for 5 minutes until vegetables begin to soften
  6. Pour in the wine, scraping up browned bits from the bottom of the skillet. Cook until wine is reduced (about 2 minutes)
  7. Add crushed tomatoes, tomato paste, and season with salt and pepper to your tastes. Return chicken pieces to the skillet and continue to cook over stove top
  8. Mix all of the ingredients together; cover with lid, reduce heat to low and allow to simmer (while stirring occasionally) for 40 minutes or until the meat is falling off the bone.
  9. Add in the olives, allow to simmer for a further 10 minutes
  10. Garnish with parsley and serve immediately. Serve with noodles or frozen veggies (microwaved for 2 mins) or rice
  1. Enjoy!

Download

Ingredients:

  • Roasted veggies
  • 2 or three eggs (per person)
  • Olive oil/butter/seasonings
  • Feta cheese (or cheese of your choice)
  • 1 avocado sliced
  • Sprouted grain toast (freezer section)
  • Fresh berries

Directions:

  1. Throw veggies into sauté pan to warm with a little oil/butter.
  2. Add beaten eggs and cook omelet style on both sides. Throw cheese of choice in center fold and warm to melt cheese.
  3. Add a side of sprouted grain bread and some fruit
  4. Enjoy

 

*Pro tip: It ss also good on the go or cold with a little hummus or spicy mustard.

Download

Ingredients:

  • 2 quarts vegetable stock
  • 1 jar Jalapeño Beef Bone Broth (you can also just use more vegetable stock)
  • 3 carrots sliced
  • 1 squash sliced
  • 1 zucchini sliced
  • 1 small red onion diced
  • 1 head of kale shredded
  • 1 can crushed tomatoes
  • 1 large head broccoli chopped
  • 1 bag frozen okra
  • 1 cup frozen baby lima beans
  • 3 cloves minced garlic
  • 2 tablespoons worchestire sauce
  • 2 tablespoons hot sauce
  • dried Italian herbs (mine were a mix of basil, parsley and oregano
  • 1 Ranch packet
  • 1 teaspoon red pepper flakes

Instructions:

  1. In a large pot/dutch oven drizzle olive oil and add bring to medium heat
  2. Add in onions, garlic, and carrots
  3. Cook about 5 minutes then add in squash and zucchini and cook another few minutes
  4. Add in broth, crushed tomatoes, broccoli, frozen okra, frozen lima beans, kale, red pepper flakes, worchestire, ranch packet and hot sauce
  5. Simmer for an hour or longer
  6. Serve with grated Parmesan (optional)
  7. Enjoy!