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  • Description: Ingredients:
    1 cup peaches

    1/2 frozen banana

    1 handful of fresh spinach

    1 teaspoon honey

    1 cup brewed green tea, chilled
    Directions:
    Peel, slice, and freeze half a banana.

    Brew green tea using 1 1/2 cups of water. Let cool to room temperature or in refrigerator.

    Blend peaches, frozen banana, spinach, honey and green tea until desired consistency.

    Drink immediately or freeze and re-blend mixture to enjoy later.
    Yield:
    2 cups, 1 serving
    Nutrition Tip:
    Smoothies are a quick, easy way to enjoy a refreshing, nutrient-rich meal or snack. This snack is light and nutritious. Prepare the smoothie the night before an appointment and re-blend in the morning before heading out.
  • Description: Ingredients:
    2 cups split red lentils, picked over and rinsed well

    1 tablespoon turmeric

    4 tablespoons olive oil

    1/2 teaspoon salt

    1 large onion (about 2 cups) diced

    2 teaspoons ground cumin

    1 1/2 teaspoons yellow mustard seeds

    1 cup chopped cilantro

    Juice of three lemons, or to taste

    1 large bunch of spinach leaves, chopped

    To serve: cooked (warm) brown rice, non-fat plain Greek yogurt
    Directions:
    Put the lentils in a pot with 7 cups water, the turmeric, 1 tablespoon of the olive oil, and 1/2 teaspoon salt. Bring to a boil, then lower the heat and simmer, covered, until the lentils are soft and falling apart — about 20 minutes.

    Purée with a hand or standing blender. Add more water until the soup is the consistency you like, then taste and add more salt if needed. Keep the soup warm/hot.

    While the lentils are cooking, prepare the onion. In a skillet over low heat, cook the onion in 2 t...

  • Pumpkin Soup

    27 Feb, 2026
    Description: Ingredients:
    1 cup leeks, rinsed and chopped

    2 apples, peeled and chopped

    4 cups vegetable broth

    1 medium sweet potato, skinned and chopped

    2 cups pumpkin, roasted (see nutrition tip for how-to) and skinned; or 16 oz. canned pumpkin

    1/2 teaspoon freshly ground black pepper

    2 teaspoon fresh thyme leaves, chopped

    2 tablespoon fresh chives, chopped
    Directions:
    In a large skillet, sauté chopped whites of leek for 5 minutes. Add in apples, cook two more minutes.

    Add in 4 cups vegetable broth and the chopped sweet potato and pumpkin.

    Add 1/2 teaspoon black pepper.

    Simmer 20 minutes.

    Remove to a cool place before blending. Do not blend hot liquids. Do not overfill the blender, no more than 1/3 of the way up. When cooled, blend all of the soup and reheat to barely a simmer.

    Garnish with fresh thyme and chives. Serve.
    Yield:
    6 servings (1 cup each)
    Nutrition Tip:
    Pumpkin is ...
  • Description: Ingredients:
    2 cups mixed fresh berries (strawberries, raspberries, blueberries, blackberries)

    1 cup diced, peeled, pitted mango (about 1 large)

    1 cup ice cubes

    1/2 cup nonfat milk, organic nonfat milk, unsweetened almond/coconut/rice/soy milk
    Directions:
    Combine all ingredients in blender.

    Purée until very smooth.

    Pour into glasses.
    Yield:
    2 servings
    Nutrition Tip:
    Fresh or frozen berries contain many important nutrients and are also one of the best sources of antioxidants. Antioxidants are nutrients, including vitamin A/beta-carotene, vitamin C, vitamin E, and selenium, that help protect the body's healthy cells from damage by free radicals.

    Strawberries, blueberries, raspberries, blackberries, and cranberries are great sources of antioxidants, and can be included in this smoothie recipe to add beneficial berries to your diet.
  • Description: Ingredients:
    1 cup whole wheat flour

    1 cup oats

    1/4 cup flax seed, ground

    1/3 cup brown sugar

    1 teaspoon baking powder

    1/2 teaspoon baking soda

    1/4 teaspoon salt

    1 teaspoon cinnamon

    1/2 teaspoon ground nutmeg

    3/4 cup plain non-fat Greek yogurt

    1/2 cup skim milk

    2 tablespoon canola oil

    1 teaspoon vanilla

    1 cup fresh cranberries, washed and stems removed

    2 large apples, peeled, cored and coarsely chopped
    Directions:
    Preheat oven to 375 degrees. Spray muffin tin with nonstick spray or line with paper muffin cups.

    Combine flour, flax seed, oats, brown sugar, baking powder, baking soda, salt, cinnamon, ground nutmeg, and ground cloves in a bowl.

    In a separate bowl, whisk together yogurt, milk, oil, and vanilla. Fold dry ingredients into the wet ingredients and stir just until moistened. Gently fold in cranberries and apples just until combined.

    Distribute ...
  • Description: Ingredients:
    2 very ripe bananas

    1/3 cup canola oil

    1 egg

    1 teaspoon vanilla extract

    3/4 cup of white whole wheat flour

    1/2 teaspoon of baking soda

    1/4 teaspoon of salt

    1/4 teaspoon of ground cinnamon

    2 cups of rolled oats

    1/2 cup of chopped walnuts

    1/2 cup chocolate chips
    Directions:
    Preheat oven to 325 degrees.

    In a mixing bowl, add mashed bananas, egg, oil, and vanilla.

    Add dry ingredients and mix all contents together.

    Roll dough into golf size balls and place on baking sheets.

    Bake in oven until lightly browned, 10-12 minutes.

    *If unable to use ripe bananas, soak oats in apple juice for 30 minutes and then rinse in water and pat dry.
    Yield:
    24 Servings
    Nutrition Tip:
    Bananas are one of the most popular fruits and contain a good amount of fiber, antioxidants and nutrients, such as potassium and magnesium. Convenient and versatile, bananas ar...
  • Description: Ingredients:
    1 cup quick oats

    1/2 cup smooth, all-natural peanut butter

    1/2 cup raw chopped pecans

    3 tablespoons unsweetened cocoa powder

    2 tablespoons unsweetened shredded coconut (plus 1 tablespoon for rolling at end)

    1/2 teaspoon cinnamon

    1 teaspoon vanilla extract

    1/2 teaspoon salt

    1 tablespoon maple syrup

    approximately 1-2 tablespoons unsweetened almond milk
    Directions:
    Combine all ingredients in a large bowl.

    Using hands, take a tablespoon of mixture and roll into balls (approximately 1 inch in diameter).

    Roll finished balls in 1 tablespoon shredded coconut.

    Place balls an inch apart in an airtight container to freeze for an hour.

    Once frozen, refrigerate.
    Yield:
    8 servings
    Nutrition Tip:
    It can be hard to find the time to prepare and eat a healthy snack during busy days. Here's a helpful hint: make large batches of healthy snacks ahead of time that c...
  • Description: Ingredients:
    2 medium-sized sweet potatoes or yams

    2 teaspoons olive oil

    1/2 teaspoon salt

    1 teaspoon freshly ground black pepper

    1 tablespoon dried minced onion
    Directions:
    Preheat oven to 375 F.

    Scrub the potatoes well. Peel the skins, as desired. Slice each potato in half, then slice each half into 4 or 5 lengthwise pieces. They should resemble steak fries.

    Place the potatoes in a bowl and coat with the olive oil.

    In another small bowl, mix together the pepper, garlic powder, and dried minced onion. Add to the potatoes, making sure to distribute the seasonings well.

    Line a baking sheet with parchment paper and arrange potatoes on the sheet.

    Bake for 25 to 30 minutes. Check for doneness at 20 minutes. Serve immediately.
    Yield:
    4 servings
    Nutrition Tip:
    This recipe is a great way to create a healthier, non-fried version of fries straight from your kitchen. Sweet potatoes are a great so...
  • Description: Ingredients:
    4 ripe bananas, mashed

    1/2 cup brown sugar

    1/2 cup unsweetened applesauce

    1 teaspoon vanilla extract

    1 egg

    1 1/2 cup whole wheat flour

    1/2 cup ground flax seed

    1 teaspoon baking powder

    1/2 teaspoon baking soda

    1 teaspoon ground cinnamon

    1/2 teaspoon ground nutmeg

    1/4 teaspoon salt

    1/3 cup walnuts, chopped
    Directions:
    Preheat oven to 350 degrees and lightly grease a loaf pan.

    In a large bowl, combine mashed bananas, brown sugar, applesauce, vanilla, and egg; beat well with a mixer.

    In separate bowl, whisk together flour, ground flax seed, baking powder, baking soda, cinnamon, nutmeg and salt. Add dry ingredients to wet mixture and beat together until batter is moist. Fold in half of the chopped walnuts.

    Pour batter into light...

  • Gazpacho

    27 Feb, 2026
    Description: Ingredients:
    1 cup diced tomato

    2 ounces minced onion

    3 ounces minced green pepper

    4 ounces minced cucumber

    2 ounces minced celery

    2 tablespoons dry parsley

    1 tablespoon dried chives

    1 teaspoon minced garlic

    1 tablespoon rice vinegar

    2 tablespoons olive oil

    1/2 teaspoon salt

    1/4 teaspoon black pepper

    1/2 teaspoon worcestershire sauce

    2 cups low-sodium V8 juice
    Directions:
    Peel cucumber, scrape out seeds with a spoon.

    Scrape out tomato seeds with a spoon.

    Finely chop up 1/2 of the cucumber, tomato, onion, green pepper. Set aside in a bowl.

    Blend the other half of the vegetables with the garlic, vinegar, olive oil, salt, black pepper, worcestershire sauce, and V8 juice.

    Place the blended food into the bowl with the finely diced vegetables. Stir well.

    Refrigerate 2 hours; add in the dry parsley and chives 15 minutes before serving.

    Garnish ...
  • Description: Ingredients:
    3/4 cup quick oats

    1/2 cup oat flour*

    1/4 teaspoon salt

    1/4 teaspoon baking soda

    1/4 cup sugar

    1/4 teaspoon cinnamon (optional: a pinch pumpkin pie spice as well)

    1/3 cup canned pumpkin (or sweet potato purée)

    2 to 2 1/2 tablespoons milk of choice (dairy, coconut, almond milk, etc.)

    1 tablespoon oil

    1/2 teaspoon pure vanilla extract
    Directions:
    *You may make your own oat flour by blending oats in a food processor until they become powder. Measure the flour after blending for the recipe.

    Combine all dry ingredients and stir very well. In a separate bowl, combine all liquid (including pumpkin). Then stir to combine, and form into balls or cookies. Or put in the fridge to firm up a little before forming cookies.
    Yield:
    About 20 cookies
    Nutrition Tip:
    These no-bake cookies can make a great addition to your dessert menu. They're quick to make because they don't require ...
  • Description: Ingredients:
    2 tablespoons olive oil

    1 onion, coarsely chopped

    1 to 2 cloves garlic chopped (optional)

    2 14-oz cans/boxes whole peeled tomatoes

    Coarse salt and freshly ground pepper

    1 1/2 cups chicken stock, or water

    1/2 cup heavy cream or plain Greek yogurt (optional)
    Directions:
    Melt butter in a medium stockpot over medium heat. Cook onion and garlic (if using), stirring constantly, until soft and translucent, about 3 minutes.

    Add tomatoes, their juices, and stock. Season with salt and pepper and bring to a boil, then reduce heat and simmer 10 minutes.

    Working in batches, transfer tomato mixture to a blender, food processor, or food mill. Purée tomato mixture (if using a blender, cover the lid with a kitchen towel while machine is running).

    Return soup to a clean pot and set over low heat. Whisk in cream, if desired; season with salt and pepper. Serve immediately.
    Yield:
    6 servings
    Nutriti...