recipes: healthy, great-tasting food

Just because you've committed to healthier living, doesn't mean you can't have great food. Enjoy these healthy recipes and if you have your own recipes you'd like to share, please send Robin an email. If you would like to see these recipes, and more, in a printable format, visit healthy recipes.

quick links to healthy recipes
iced coffee | stir fry | spinach salad | chicken breast | frittata | salmon | cod | trout | grouper | roast chicken | eggs | chicken casserole | steak | turkey meatballs

Gerrit's Iced Coffee Smoothie
-1 Packet Dutch Chocolate or French Vanilla (70 or 55) Shake Mix
-4 to 6 oz Cold Black Coffee
-6 oz Water
-1 Packet of Splenda
-Crushed ice

Blend all together in a Magic Bullet or Blender....and Enjoy!

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Buffalo Stir Fry
-slice 1/2 cup red bell pepper into strips
-cut 1/2 cup broccoli into bite-size pieces
-slice 1/2 cup portabella mushroom into strips
-slice 7 oz. buffalo into strips

Heat 2 Tbsp. olive oil, add the broccoli and sauté a few minutes, add the rest of the ingredients and sauté til the buffalo is cooked through. Sprinkle with chili flakes and pepper.

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Spinach Salad
-hard-boil 2 eggs
-slice 1/2 cup white mushrooms
-1/2 cup radishes
-fresh spinach

Toss some bagged spinach leaves with 1 Tbsp olive oil and vinegar to taste. Lay it out on a plate and top with sliced hard boiled eggs, mushrooms and radishes.

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Stuffed Chicken Breast
-chop 1/4 cup scallions
-dice 1/2 cup red bell pepper
-slice 1/2 cup portabella mushroom
-2 chicken breasts

Heat 1 Tbsp. olive oil in a hot pan, sauté scallions, red bell pepper and mushrooms.. Remove plastic wrap and spoon the sautéed veggies onto the bottom third of the piece of chicken. Roll it all up together and place seam side down on a baking sheet and bake at 375 til done.

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Frittata
-cut zucchini in half lengthwise then slice into half circles
-chop 1/4 cup scallions
-dice 1/2 cup red bell pepper
-6 eggs (2 whole eggs + 4 egg whites)

Whisk 2 eggs plus 4 egg whites in a bowl. Add some pepper and a pinch red chili flake. Sauté all the veggies in a pan together. Add those to the eggs. Get another pan going on medium high heat. Add 1 Tbsp. olive oil to pan. Pour eggs and everything into the pan and let it cook about 20 seconds, then pull the edges away with a spatula slowly, trying to keep the eggs from sticking. Go around the edges like that once, and then put in a 350 degree oven til set, about 15-20 minutes. Use a spatula to release the frittata from the sides of the pan and invert on a plate, then re-invert that onto another plate and serve.

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Roasted Salmon
-salmon (in 5 ounce portions)
-scallions
-zucchini
-cauliflower

Place a 5 oz. portion salmon fillet on a baking sheet and sprinkle with some chopped scallions (the white part). Cut zucchini in half lengthwise and chop into 1-inch chunks. Cut 1/2 cup cauliflower into bite-size florets. Put the veggies on another baking sheet, and then put the salmon and the veggies in a 375 degree oven about 20 minutes.

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Blackened Cod
-collard greens
-turnip
-vinegar
-7-ounce cod fillets
-cajun spice & paprika

Rinse 1/2 bunch collard greens then strip the leaves from the stalks. Stack the leaves, roll them up, and then slice into wide ribbons. Bring a pot of water to a boil then add the greens, reduce the heat and simmer 10 to 15 minutes or until tender but not mushy. Strain then add a dash of vinegar. Cut a small turnip into bite-size wedges then toss in 1 Tbsp. olive oil. Place on a baking sheet and roast at 375 about 20 minutes or til cooked through.
Brush a 7-oz. cod fillet with 1 Tbsp. olive oil. Combine 1/2 Tbsp. Cajun spice mix and 1/2 Tbsp. paprika. Sprinkle thickly over the fish using your fingers to rub it in evenly. Heat a pan over high heat and cook fillet 1-2 minutes on each side. The surface should be well charred. Serve the fish with a lemon wedge alongside the roasted turnips and boiled greens.

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Trout Parcels
-slice 1/2 cup mushrooms
-chop 1/4 cup scallions
-clean and de-stem 1/2 cup green beans
-chop 1 tsp. tarragon
-Trout in 6-ounce portions

Cook the mushrooms on high heat in a dry pan til they start to release moisture then add the scallions. Keep cooking and stirring til tender. Add a splash of vinegar and the tarragon and remove from heat. Brush a 14-inch circle of heavy duty baking parchment with 1 Tbsp. olive oil. Fold in half then unfold. Lay a 6-oz. piece of trout on one half and top it with the mushroom mixture. Fold the empty half over the fish and fold the edges of the circle twice and pinch together to seal firmly. Lay the parcel on a baking sheet and bake at 425 for 10-15 minutes. Meanwhile, steam the green beans. Serve the parcel directly on a plate alongside the beans.

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Baked Grouper
-chop 1/2 cup tomato
-chop 1/2 cup green bell pepper
-chop 1/4 cup scallions
-chop 1 Tbsp. cilantro leaves
-Grouper in 7-ounce portions

Mix the tomatoes, green peppers, scallions and cilantro in a bowl and add a pinch of allspice, cinnamon, chili flake and 1 Tbsp. lime juice. Lay a 7-oz. piece of grouper on a large square of foil. Top with the tomato mixture. Wrap the foil around the fish and bake at 375 for 15-20 minutes.

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Roasted Chicken with Garlic and Rosemary
-clean and de-stem 1/2 cup green beans
-chop 1/2 tomatoes
-chop 1/2 cup cauliflower
-chop 3 cloves garlic
-chop 1 tsp. rosemary
-chicken in 6-ounce portions

Take a 6-oz chicken breast and stuff the garlic and rosemary in between the skin and meat. Sprinkle with black pepper. Bake in a 350 oven til cooked all the way through, about 25 minutes. Meanwhile heat 1 Tbsp. olive oil in a pan on med-high heat. Add the cauliflower and green beans and cook about 7 minutes til tender. Toss in the tomatoes and 1 tsp. Italian herbs or herbs de Provence and a splash of vinegar. Serve alongside the chicken.

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Scotch Eggs
1 hard-boiled egg
3 oz. ground turkey
1 tsp. olive oil
1/2 tsp. fennel seed
1/2 tsp. whole coriander seed, ground through a pepper grinder
1/2 tsp. salt
1/2 cup broccoli florets
1/2 cup cauliflower florets
1/4 cup sauerkraut

Preheat oven to 400 degrees. Grease a baking sheet with the oil. Combine the fennel and coriander seeds in a small bowl. Mix the salt into the ground turkey. Rub your hands lightly with cold water, then shape the turkey into a patty. Mold the patty around the hard-boiled egg, keeping your hands slightly wet so the meat doesn't stick to them. Roll the scotch egg in the seed mixture then place on the baking sheet and bake 30 minutes, turning the egg over halfway through. Meanwhile, steam the broccoli and cauliflower. Serve the scotch egg alongside the veggies and sauerkraut.

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**Creamy Chicken Casserole (contains dairy and/or nut products)
1 Tbsp. Parmesan cheese, freshly grated
1 tsp. sour cream
2 Tbsp. half-and-half
6 oz. chicken breast, diced
1 tsp. tomato paste
1/2 cup cauliflower florets
1/2 cup mushrooms, halved
1/2 celery, chopped

Saute the cauliflower, mushrooms and celery together. Add the chicken when the mushrooms start to release some liquid and continue cooking a couple minutes longer. Meanwhile, add the tomato paste, sour cream and half-and-half. Pour the mixture into a gratin dish and sprinkle with Parmesan. Bake at 350 until bubbly and brown on top, about 30 minutes.

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Steak w/ Horseradish Kohlrabi Puree and Mushrooms in Lettuce Cups
5 oz. steak
1 cup butter lettuce leaves
1/2 cup kohlrabi, coarsely chopped
1/2 cup mushrooms
1/2 tsp. pepper
1/4 tsp. salt
1 tsp. horseradish

Boil the kohlrabi until soft. Puree in a food processor until smooth. Add the salt, pepper and horseradish and pulse to combine. Heat a heavy skillet over high heat and sear the steak a couple minutes on each side or until done to your liking. Saute the mushrooms. Slice the steak into strips and serve alongside the mushrooms, kohlrabi puree and butter lettuce leaves. Cup a leaf in your hand and put a little of each ingredient inside, then roll it up and eat with your fingers.

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**Pine Nut Crusted Turkey Meatballs (contains dairy and/or nut products)
6 oz. ground turkey
1/4 oz. pine nuts, toasted lightly in a skillet
6 olives, chopped
1 tsp. ground cumin
1/2 tsp. fennel seeds, toasted lightly in a skillet
1 cup chopped mustard greens
1/2 cup chopped onion
1/2 cup chopped red bell pepper

Mix the olives, cumin and fennel into the turkey. Shape into walnut-sized meatballs and roll in the pine nuts to coat. Place on a baking sheet and bake at 350 for 30 minutes. Meanwhile, cook the mustard greens, onion and peppers in a pot with a splash of vinegar over medium heat until tender. Serve the meatballs on top of the veggies and greens.

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