Healthy Recipes Blog

  • Apple Rings

    Aug 22, 2016
    From the Kitchen of Jennifer Meachum, RDN, LD

    Makes 1 Serving

    1 Medium Apple
    1 Tbsp. peanut butter or almond butter
    Optional toppings: dried cranberries, raisins, granola, dark chocolate chips, coconut flakes, chopped peanuts

    Directions
    1. Slice the apple in thin rounds. Use a small round cookie cutter or sharp knife to cut a whole in the center of the apple.
    2. Spread thin layer of peanut butter on one side of an apple ring.
    3. Place your favorite toppings on the peanut butter.
    Nutrition Information (not including optional toppings):
    • Calories: 169
    • Fat: 9 grams
    • Total Carbs: 22 grams
    • Fiber: 4 grams
    • Sodium: 58 milligrams
    • Protein: 4 grams

  • Mint Fruit Salad

    Mar 23, 2016

    From the Kitchen of Jennifer Meachum RDN, LD

    • 2 Tbsp juice from orange
    • 2 Tbsp lime juice
    • 1 tsp honey
    • ¼ tsp orange zest
    • 2 cups fresh strawberries, quartered
    • 1 cup fresh blueberries
    • 2 apples, peeled and diced
    • ¼ cup fresh mint leaves, finely chopped
    • Optional garnish topping: Vanilla Greek Yogurt

    Directions

    1. In a small glass bowl, whisk together the first 4 ingredients and set dressing aside.
    2. In large bowl mix the remaining four ingredients. Pour the dressing over the fruit and mint and toss gently for even distribution.
    3. Refrigerate until ready to serve. Add an optional topping of vanilla Greek yogurt upon serving.

    Nutrition Facts per 1 cup serving:
    Calories 66 kcal; Total fat 0 gm; Total Carbs 17 gm; Fiber 3 gm; Sodium 2 mg

  • Borracho Black Beans

    Mar 16, 2016

    From the Kitchen of: Jennifer Meachum RDN, LD

    • ½ Tbsp olive oil
    • 1 tsp. minced garlic
    • ¼ cup red bell pepper, diced
    • 1 jalapeno, deseeded and sliced
    • ¼ cup white onion, chopped
    • 2 cans black beans, no salt
    • 1 can Diced tomatoes and green chiles, undrained
    • 4 ounce beer (optional)
    • 1 tsp cumin
    • ½ tsp black pepper
    • ¼ cup cilantro, chopped

    Directions:
    In large stockpot heat oil over medium high heat. Add garlic, red bell pepper, jalapeno, and onion. Stir frequently until softened, 2 to 3 minutes. Add remaining ingredients and simmer for 10-15 minutes.

    Nutrition Facts per ½ cup serving: 
    Calories 115 cal; 1 gm fat; Total Carbs 19 gm; Sugars 1 gm; Fiber 6.6 gm ;Protein 6 gm; Sodium 277 mg


  • Quick Crock Pot Chicken Stew

    Mar 09, 2016

    From the Kitchen of Jennifer Meachum RDN, LD

    Makes 6 servings

    • 1 ½ pounds boneless skinless chicken thighs
    • 2 cups baby carrots
    • 1 medium white onion, sliced in rings
    • 1 lb. Potatoes (Yukon gold or red) leave skin on, slice in ¼ inch round slices
    • ½ cup low sodium chicken broth (may sub ¼ cup broth with ¼ cup cooking white wine)
    • 1 tsp minced garlic
    • 1 tsp black pepper, divided
    • ¼ tsp. salt
    • 1 bay leaf
    • ½ tsp. salt free garlic and herb seasoning

    Directions

    1. Spray bottom of slow cooker with nonstick cooking spray. Arrange carrots, onion slices, and potato slices on the bottom of slow cooker.
    2. Add chicken broth, garlic, ½ tsp. black pepper, salt, and bay leaf to slow cooker.
    3. Season thighs with ½ tsp. black pepper and salt free seasoning.
    4. Place thighs on top of vegetables. Cover and cook on low for 6 to 8 or high for 4 hours, or until chicken is done and vegetables are tender.

    Nutrition Facts:
    Calories 192 ; Total Fat 4 gm; Total Carbs 19 gm; Sugars 5 gm; Fiber 3.2 gm; Protein 22 gm; Sodium 166 mg

  • Heart-y Trail Mix

    Mar 02, 2016

    From the Kitchen of Jennifer Meachum RDN, LD

    Makes 8 - 1/2 Cup Servings

    • 2 cups Kashi Heart-to-Heart cereal
    • ½ cup roasted almonds
    • ½ cup dried cranberries
    • ½ cup golden or regular raisins
    • ¼ cup dark chocolate chips

    Directions
    Mix all ingredients together. Put ½ cup each in snack size zip-top bags for the perfect snack!

    Nutrition Facts
    244 calories; 24 g carbs; 11g fat; 4g protein; 23mg sodium


  • Huevos Rancheros Taquitos

    Feb 24, 2016

    From the Kitchen of Jennifer Meachum RDN, LD

    Make 2 tacos

    • 2- 4 inch corn tortillas (or 1 100% whole wheat flour tortilla)
    • ¼ cup Rotel diced green chiles and tomatoes
    • 1 tsp light trans fat free margarine
    • ½ cup egg substitute
    • Dash pepper
    • 2 Tbsp 2% reduced fat Mexican blend shredded cheese

    Directions

    1. In microwaveable safe bowl heat Rotel diced tomatoes and green chiles for 30 seconds, set aside.
    2. Spray skillet with non-stick cooking spray and over Medium high heat melt margarine.
    3. Add eggs to skillet and scramble until done. Add pepper and sprinkle with cheese.
    4. Heat corn tortillas either in the microwave or in a skillet until soft.
    5. Fill each tortilla with egg and cheese mixture.
    6. Top each taco with warm Rotel diced tomatoes and green chiles.

    Nutrition facts for 2 tacos:
    Total Calories 195 calories; Total fat 4 gm; Total Carbs 25gm; Sugar 4 gm; Protein 16 gm; Fiber 6 gm; Sodium 434 mg


  • Avoc-ahhh-do Chocolate Chip Cookies

    Feb 17, 2016

    From the Kitchen of Jennifer Meachum RDN, LD

    • 1 medium avocado, peeled and seed removed
    • 1 stick unsalted butter, softened
    • 1 ½ cup brown sugar
    • 2 large eggs
    • 2 tsp vanilla
    • 2 cup flour whole white wheat flour
    • 1 tsp salt
    • 1 tsp baking soda
    • ½ tsp baking powder
    • 1 ½ cup Old fashioned oats, dry
    • 1 ½ cup dark chocolate chips

    Directions

    1. In large mixing bowl cream together avocado, butter, and brown sugar. Stir in vanilla and then eggs one at a time until incorporated.
    2. In separate mixing bowl combine flour, salt, baking soda, and baking powder. Gradually stir into wet ingredients.
    3. Gently fold in oats and chocolate chips. Cover bowl with plastic wrap and refrigerate dough for 1 hour.
    4. Preheat oven to 325 degrees. Line cookie sheet with parchment paper. Place 12 rounded tablespoons of dough onto the parchment paper. Gently flatten each cookie with your hand.
    5. Bake for 15 to 18 minutes, until slightly golden brown. Remove from oven, cool, and store in airtight container for up to 3 days. Makes 4 ½ Dozen cookies.

    Nutrition Facts per cookie:
    Calories 108 cal; Total Fat 4.5 gm; Total Carbs 16 gm; Sugars 10 gm; Fiber 0.6 gm; Protein 1 gm; Sodium 62 mg


  • Guilt Free Caesar Salad

    Feb 10, 2016

    From the kitchen of Jennifer Meachum RDN, LD

    Makes 4 servings

    • 6 cups of Romaine lettuce leaves, torn into small pieces
    • ½ cup cherry or grape tomatoes, cut in half
    • 2 Tbsp shaved Parmesan cheese

    Dressing

    • 3 Tbsp Reduced Fat Mayo with olive oil
    • 1 ½ tsp red wine vinegar
    • 2 tsp parmesan cheese, grated
    • 2 teaspoons fresh lemon juice
    • ½ tsp. garlic powder
    • ½ tsp. ground black pepper

    Directions

    1. In large bowl place the first four ingredients, set aside.
    2. In small bowl combine all the dressing ingredients until well blended. Add to salad and toss gently to evenly coat entire salad.
    3. Serve immediately. If serving at a later time, store salad and dressing separate and refrigerate. Makes 6 servings.

    Nutrition Facts:
    Calories 63 cal; Fat 4 gm; Total Carbs 5 gm; Sugars 3 gm; Fiber 1.75 gm; Protein 3 gm; Sodium 155 mg


  • Black Bean Quesadillas

    Feb 03, 2016

    From the Kitchen of Jennifer Meachum RDN, LD

    Makes 4 servings

    • Non-stick cooking spray
    • 4 100% Whole Wheat Tortillas
    • ½ cup Black Beans, drained and rinsed
    • ½ cup 2 % milk shredded cheddar cheese
    • ½ cup of readymade pico de gallo (found in the produce section at the grocery store)

    Garnish:

    • ¼ cup Guacamole, prepared
    • ¼ cup Plain Greek Yogurt
    • ¼ cup pico de gallo

    Directions

    1. Heat a medium skillet on Medium High and spray with non-stick cooking spray.
    2. Place one tortilla flat on the skillet. Top with ¼ cup of black beans, ¼ cup cheese, ¼ cup pico de gallo.
    3. Top with another tortilla. Heat on each side for 3-4 minutes, or until cheese is melted and tortillas are golden brown. Caution when flipping quesadilla so the contents remain inside the tortillas. Set aside on plate and keep warm.
    4. Repeat with the remainder of the ingredients to make a total of 2 quesadillas.
    5. Using a pizza cutter slice quesadilla in half. Top each quesadilla half with 1Tbsp guacamole, 1 Tbsp plain greek yogurt, and 1Tbsp. Pico de gallo.

    Nutrition Information for 1/2 quesadilla:
    Calories 205 ; Total Fat 7 gm; Total Carbs 27 gm; Sugars 3 gm; Fiber 6.6 gm; Protein 10 gm; Sodium 592 mg


  • Strawberry Cheesecake Squares

    Jan 27, 2016
    • 4 graham cracker squares
    • 1/8 cup light cream cheese, softened*
    • 1/8 cup low sugar strawberry jelly
    • 4 strawberry, sliced

    Directions

    1. Stir cream cheese and jelly until well blended.
    2. Spread 1/2 Tbsp of cream cheese/jelly mixture on each graham cracker.
    3. Top with strawberry slices.
    4. *For a dairy free option choose Go Veggie® Strawberry Cream Cheese- found in the produce section at most grocery stores.

    Nutrition Information for 1 square:
    Calories 62; Total Fat 2gm; Total Carbs 10gm; Sugars 5gm; Fiber 0.5gm; Protein 1g; Sodium 75mg


  • Zucchini Brownies

    Jan 20, 2016

    From the Kitchen of Jennifer Meachum RDN, LD

    • 1 box Brownie Mix (unprepared)
    • 2 large eggs, lightly beaten
    • ¼ cup applesauce
    • 1 medium zucchini, finely grated
    • 1 tsp cinnamon
    • 1 tsp. vanilla
    • Garnish: Powdered sugar and strawberry slice

    Directions

    1. Preheat oven to 350 degrees.
    2. Place dry brownie mix into a medium bowl. Stir in remaining ingredients until blended.
    3. Spray a 13x9 glass baking dish with non-stick cooking spray. Pour batter into baking dish.
    4. Bake for 25-30 minutes or until toothpick inserted into the center comes out clean. Allow to cool for 1 hour. Cut into 18 squares. Garnish with powdered sugar and a strawberry slice.

    Nutrition Information for 1 brownie:
    Calories: 122; Fat: 3 gm; Carbohydrate: 25 gm; Sugar: 17 gm; Sodium: 108 mg; Protein: 2 gm; Fiber: 0.5 gm


  • Roasted Zucchini with Shredded Parmesan Cheese

    Jan 13, 2016

    From the Kitchen of Jennifer Meachum RDN, LD

    Makes 4 servings

    • 2 medium zucchini, thinly sliced
    • 1 Tbsp olive oil
    • Pinch of kosher salt
    • Fresh ground pepper
    • 2 Tbsp shredded Parmesan Cheese

    Directions

    1. Heat oven to 400 degrees. Place sliced zucchini on a cookie sheet sprayed with non-stick cooking spray. Drizzle with olive oil and season with salt and pepper. Toss the zucchini with tongs to ensure an even coating of olive oil and spices. Arrange zucchini slices in a single layer.
    2. Bake in the oven for 10 minutes. Remove zucchini from the oven and sprinkle with Parmesan cheese. Return to oven and bake for 5 minutes.
    3. Serve immediately.

    Nutrition Facts per serving:
    Calories 56 ; Total Fat 4 gm; Total Carbs 0 gm; Sugars 0 gm; Protein 1 gm; Sodium 103 mg; Fiber 1.5 gm


  • Gimme Mas Chicken Enchiladas

    Jan 06, 2016

    From the Kitchen of Jennifer Meachum RDN, LD

    Makes 8 enchiladas

    • 1 lb (2 cups) rotisserie chicken, (deboned, skinned removed, and shredded)
    • ¼ cup cilantro finely chopped
    • ¼ tsp black pepper
    • ½ Tbsp canola oil
    • ½ cup white or yellow onion, finely chopped
    • 2 tsp minced garlic (or 3 whole garlic cloves, minced)
    • 3 Tbsp chili powder
    • 1 Tbsp cumin
    • 2 tsp sugar
    • 28 ounce can no salt added tomato sauce
    • 4 ounce water or chicken broth
    • 8 corn tortillas
    • 1 cup cheddar cheese, grated (to lower fat content may use low fat cheddar cheese)

    Directions:

    1. Using a paper towel pat shredded rotisserie chicken to remove as much excess fat as possible. In medium bowl combine shredded rotisserie chicken, cilantro, and pepper. Set aside.
    2. In large skillet soften onions in canola oil over medium heat, covered for approximately 5 minutes. Stir garlic, chili powder, cumin, and sugar into the softened onions.
    3. Add tomato sauce and water or broth to skillet.
    4. Bring sauce to a boil. Reduce heat, cover, and simmer for 10 minutes.
    5. Stack corn tortillas on a microwave safe plate covered with plastic wrap. Microwave for 30-45 seconds until tortillas are soft and pliable.
    6. Preheat oven to 400 degrees. Spray a 13 x 9 glass baking dish with non-stick cooking spray,
    7. On a clean work surface assemble enchiladas. Spoon ¼ cup chicken filling along center of corn tortilla. Gently roll tortilla over the filling and place enchilada seam side down in the dish. Repeat with remaining ingredients, leaving space between enchiladas to prevent sticking.
    8. Pour ¼ cup sauce onto each enchilada followed by 2 Tbsp cheddar cheese, shredded. Cover dish with foil and bake for 20 minutes. Remove foil and bake additional 5 minutes or until cheese is bubbly. Serve immediately. Garnish with cilantro sprig and dollop (1 Tbsp) of light sour cream. Buen Provecho!

    Nutrition Facts per enchilada:
    180 kcal, 18 g carb, 3 gm fiber, 15 g pro, 6.5 g fat, Sodium 470 mg


  • Holy Guacamole

    Dec 30, 2015

    From the Kitchen of Jennifer Meachum RDN, LD

    Makes 1 cup

    • 1 large avocado, ripe
    • 2 Tbsp fresh lime juice
    • Pinch of kosher salt
    • 2 Tbsp diced red onion
    • 1 Tbsp. cilantro, chopped
    • ½ fresh jalapeno, deseeded and finely chopped
    • 2 Tbsp fresh lime juice
    • Pinch of kosher salt

    Directions

    1. Slice avocado in half and remove and discard pit and peel.
    2. Place avocado, lime juice, and salt in medium bowl and mash with fork.
    3. Stir in remaining ingredients. Serve immediately with baked tortilla chips.

    Nutrition Facts per 2 Tbsp:
    Calories 42 ; Total Fat 4 gm; Total Carbs 2 gm; Sugars 0 gm; Protein 1 gm; Sodium 72 mg; Fiber 0.8 gm


  • Tostadas with Turkey Picadillo

    Dec 23, 2015

    From the Kitchen of Jennifer Meachum RDN, LD

    Makes 8 servings

    Turkey Picadillo:

    • 1 pound lean ground turkey
    • 1 tsp olive oil
    • 1 tsp. minced garlic
    • ½ tsp. onion powder
    • ½ tsp. pepper
    • 1 ½ tsp. cumin
    • ½ tsp salt
    • 4 ounces tomato sauce, no salt added

    Remaining Tostada Ingredients:

    • 8 corn tortillas
    • 1- 15 ounce can Organic Fat Free Refried Beans, heated
    • ½ cup reduced fat cheddar cheese, shredded
    • 2 cups green leaf lettuce, shredded
    • ½ cup Homemade Guacamole (see Healthy Snack section for recipe)
    • ½ cup tomato, diced
    • ½ cup Plain Greek Yogurt

    Directions

    1. Heat oil and garlic in skillet over medium high heat for 1 minute. Add ground turkey and spices. Stir frequently until turkey is fully cooked. Stir in tomato sauce. Heat for 1-2 minutes stirring occasionally.
    2. Preheat oven to 400 degrees. Place 8 corn tortillas on cookie sheet. Spray lightly and evenly with non-stick spray. Bake for 8-10 minutes or until corn tortillas are crisp.
    3. Now you are ready to build your Tostadas: Top each tostada with ¼ cup heated refried beans, 1 Tbsp. Reduced Fat cheddar cheese, ¼ cup turkey picadillo, ¼ cup shredded lettuce, 1 Tbsp. diced tomato, 2 Tbsp guacamole, and 1 Tbsp. Plain Greek Yogurt

    Nutrition Facts per 1 Tostada:
    Calories 280 ; Total Fat 10 gm; Total Carbs 24 gm; Sugars 3 gm; Protein 18 gm; Sodium 629 mg; Fiber 7.1 gm


  • Homemade in a Hurry Hummus

    Dec 16, 2015

    From the Kitchen of: Jennifer Meachum RDN, LD

    Makes 8 servings

    • 1 (15 ounce) can of garbanzo beans (chickpeas), drained
    • 1 Tbsp fresh lemon juice
    • 1 clove garlic, fresh
    • 1 Tbsp olive oil
    • 2 Tbsp tahini paste (sesame seed paste)*
    • 1 tsp cumin
    • ¼ tsp salt

    Directions:

    1. Blend all ingredients until smooth in a food processor. If smoother consistency needed add ½ Tbsp water at a time.
    2. Serve with baked pita chips or raw vegetables such as cucumber slices, baby carrots, grape tomatoes, or celery sticks.

    Nutrition Facts for ¼ cup hummus:
    Calories 82 ; Total Fat 5 gm; Total Carbs 8 gm; Sugars 0 gm; Protein 3 gm; Sodium 148 mg

    *May substitute with ½ Tbsp sesame oil or 1 Tbsp peanut butter.


  • DIY Instant Oatmeal Bag

    Dec 09, 2015

    From the Kitchen of Jennifer Meachum RDN, LD

    • ½ cup instant oats
    • 1 tsp brown sugar
    • ¼ tsp cinnamon
    • 1/8 tsp salt
    • ½ Tbsp dried fruit
    • ½ Tbsp nuts (optional)

    Directions:
    Place all above ingredients in a snack size ziptop bag and seal tightly. When ready to prepare oatmeal: Place contents of bag in a microwave safe bowl. Add 2/3 cup liquid of your choice (almond milk, 1% milk, water, or soy milk). Microwave oatmeal for 1 minute and 30 seconds.

    Nutrition Facts (using plain almond milk, cranberries, and slivered almonds):
    240 calories; 6 gm fat; 39 gm carbs; 7 gm pro; 398 gm sodium; 5 gm fiber


  • Simply Perfect Roasted Vegetables

    Dec 02, 2015

    From the Kitchen of Jennifer Meachum RDN, LD

    Makes 4 1 cup servings

    • 4 cups of raw vegetables*
    • 1-2 Tbsp olive oil
    • ½ tsp. Kosher salt
    • Black pepper

    Directions

    1. Preheat oven to 400 degrees.
    2. Lay raw vegetables on large cookie sheet. Pour olive oil on top of the vegetables. Toss the vegetables with a spoon or your hands to coat the vegetables evenly.
    3. Sprinkle with salt and pepper and toss again.
    4. Bake in the oven for 15-20 minutes or until browned and tender.

    *My favorites are: cauliflower florets and baby carrots, asparagus spears, zucchini and yellow squash coins, brussel sprouts cut in half, or diced sweet potato and butternut squash

    Serving suggestion
    Pair these Simply Perfect Roasted Vegetables with my Apricot Glazed Pork Tenderloin for a satisfying and healthy meal. Recipe below.


  • The Perfect Thanksgiving Turkey

    Nov 25, 2015

    From the Kitchen of Jennifer Meachum RDN, LD

    • Fresh turkey (approximately 20 pounds), rinsed and insides removed
    • ¼ cup olive oil
    • 1 tsp. Black pepper
    • 1 tsp. Garlic powder
    • 1 tsp. Onion powder
    • ½ tsp. Kosher salt
    • 1 green apple, halved
    • 1 medium orange, halved
    • 2 Celery ribs and stalk
    • ½ white onion, cut in half
    • 1 Bay leaf
    • 1 cup white wine (low sodium chicken broth can be substituted)

    Directions

    1. Preheat oven to 325 degrees.
    2. Place turkey in roasting pan. Rub entire turkey generously with olive oil. Mix spices in small bowl. Rub exterior with spices.
    3. Fill cavity with oranges, apples, celery, onion, and bay leaf.
    4. Pour white wine or broth into the bottom of the roasting pan. Bake uncovered in oven following cooking times on turkey package. When turkey starts to brown, tent turkey with foil. Baste turkey with juices every 20-30 minutes. Cooking time is 5-6 hours for a 20 pound turkey.
    5. Remove turkey from the oven when breast measures 155-160 degree with a meat thermometer. For proper temperature do not allow the meat thermometer to touch the bone. Allow turkey to rest for 15 to 20 minutes before carving.
    6. Reserve drippings and set aside to make homemade gravy.

    Nutrition facts vary. Serving size is 4 ounces. Choose light meat with skin removed to save extra saturated fat and calories.


  • Pumpkin Praline Mousse

    Nov 18, 2015

    Makes 10 servings

    • 1 cup fat free milk
    • 1 can (15 ounces) pumpkin
    • 2 packages sugar free vanilla flavor instant pudding and pie filling
    • 1 ¼ tsp. pumpkin pie spice
    • ½ tsp. vanilla
    • 2 cups Lite whipped topping, thawed
    • ½ cup pecans, chopped and toasted
    • 1 Tbsp. Reduced fat margarine, melted
    • 1 Tbsp brown sugar

    Directions

    1. Beat pumpkin, milk, dry pudding mixes, and pumpkin pie spice, and vanilla in a large bowl with a wire whisk 2 minutes or until well blended.
    2. Gently stir in whipped topping.
    3. Refrigerate until ready to serve.
    4. Toss pecans with melted margarine and brown sugar. Sprinkle pecan mixture over mousse just before serving.

    Nutrition Facts per ½ cup and 1 Tbsp prailine topping:
    122 kcal, 16 g carb, 4 gm sugar, 2 g pro, 6 g fat, Sodium 24 mg