If you need a healthy dinner idea or want to try a new Heart friendly recipe from our nutritionists, visit our Health Essentials blog and discover a great wellness resource right at your fingertips. From breakfast to desserts, we’ve got you covered.
Drink
| Almond Gold Milk with Apricots and Cinnamon | An inflammation-soothing concoction of exotic flavors. |
| Green Smoothie | A delicious, healthy smoothie features spinach and kale - the cancer-fighting greens that keep you going. |
| Vegan Vanilla Shake with Flaxseed | Add a Tablespoon of flaxseed for omega-3 fats, dietary fiber and protein. |
Breakfast
| Go Green Smoothie Bowl | Get all of your leafy greens with delicious toppings in one bowl. And feel free to experiment to make it your own creation. |
| Berry Smoothie Bowl | https://health.clevelandclinic.org/recipe-berry-smoothie-bowl/ |
| How to Make a Healthy Smoothie Bowl | The bowl promotes variety in the form of toppings such as nuts, seeds and fruit. You end up with a combination of protein and fiber that leaves you feeling full without an intense spike in blood sugar. |
| A Cool Twist on Avocado Toast | Try this delicious version of avocado toast, loaded with phytonutrients and good-for-you fats. |
| Berry Oatmeal Crisp | Heart-healthy almonds and oats give this warm and satisfying dish just the right amount of crunch. |
| Vegetable Frittata | This frittata is full of flavor and nutrients, yet is low in calories. |
| Chia Berry Sauce | Berries are also rich in antioxidants, vitamins and minerals, and chia seeds are packed with omega-3 fats. Replace the maple syrup and lemon juice in this recipe with 1 cup of orange juice for a much healthier topping for waffles. |
| Tropical Breakfast Bowl | If your mornings are feeling a little ho-hum lately, why not get them started with a taste of the tropics? Our dietitians’ Tropical Breakfast Bowl is a flavorful pick that will help you power through your morning. |
| Slow Cooker Steel-Cut Oats With Apples, Walnuts | Steel-cut oats are a breakfast favorite, rich in fiber and extra filling. Let your slow cooker do the work overnight to save precious time in the morning (and to wake up to wonderful smells). |
| Huevos Rancheros Breakfast Burrito | The eggs, veggies and whole wheat in this burrito give you a hearty breakfast that’s low in fat and high in protein. It’s a healthy, delicious dish that will keep you feeling full longer. |
Snack
| Sweet Potato Hummus | Hummus isn’t just about chickpeas. Try our version with sweet potatoes. You can enjoy it with pita chips or even as a sandwich spread! |
| Toasted Walnut and Raisin Energy Bar | This easy, quick recipe will make healthy snacking a breeze. You can substitute walnuts for other nuts and experiment with other spices too. This recipe is also known as the "Lifestyle 180 Bars." |
| Pumpkin-Apple Chia Muffins | Your entire family will love these easy, tasty and moist muffins from our wellness team. Featuring chia seeds, whole-wheat flour, pumpkin and apples, they’re a breakfast you can feel good about! |
| Black Bean Hummus | The chia seed, an ancient grain from Mexico, delivers high levels of heart-friendly fiber and omega-3s. So when the craving for a muffin kicks in, make this moist, delicious recipe developed by wellness expert Michael Roizen, MD, and Chef Jim Perko. |
| Savory Seasoned Popcorn | Loaded with fiber and heart healthy polyphenols, homemade popcorn can be one of the healthiest snacks around — provided it’s not drowned in butter. |
Meal
| Outdoor Grilled Wild King Salmon | This recipe illustrates how easy it is to increase flavor in foods by increasing the surface area that is exposed to heat. Grill it or cook in a 375*F oven for 10-12 minutes. |
| Baba Ghanoush | Serve this savory dish with 100% whole wheat pita at your next party and watch how fast it disappears. |
| Grilled Fresh-Herbed Chicken with Summer Vegetables | Sometimes a simple meal cooked on the grill hits the spot. Make this your go-to meal for when it’s hot outside, you just got home from a full day and nothing sounds better than wholesome, fresh food. |
| Chicken or Tempeh Salad Veronique | This is not your everyday chicken salad. Adding red seedless grapes and pecan or walnut pieces to the mix, along with flavorful Dijon mustard and fresh parsley, make it a standout. Replace the chicken with 8 oz. of Tempeh cut into 1/4 inch slices. |
| Lime, Herb, Ginger and Jalapeno Chicken Salad Wrap | This lime, herb, ginger and jalapeno chicken salad wrap can conveniently be used as an on-the-go mini-meal or incorporated into a family meal. |
| Quinoa, Black Bean, Arugula and Spinach Ragout | This dish is completely customizable — you can substitute any legume, greens or grains with whatever’s in your pantry. |
| One Pot Quinoa and Vegetables | This subtly spicy dish offers a wide variety of phytonutrients that can positively impact your health. |
| Southwestern Turkey Patties | With only four ingredients, they’re easy to make and super versatile. |
| Zesty Black Bean Burgers | These grillable veggie burgers have fiber and protein from black beans and oats, while onions, garlic, cilantro and tomatoes with chilies bring the vibrant flavor. |
| Black Bean Chili With Corn + Cilantro | Chili doesn’t have to mean you’re in the kitchen for hours on end. And it doesn’t have to mean beef. Try this heart-healthy version that’s ready in less than an hour! |
| Tofu or Turkey Dogs with Sauerkraut | Tired after a long day? You can prepare this quick, easy and tasty meal in minutes. The turkey or tofu provide the protein, and the sauerkraut supplies the fiber and minerals. |
| Spiced Chicken Skewers | Looking for an easy to make, low calorie recipe? These Indian-inspired skewers go great with veggies or a salad. |
| Low-Fat Broccoli and Cheese Baked Potatoes | Change up how you do baked potatoes for dinner. Add in broccoli and light cheddar cheese to keep it under 90 calories. |
Sides
| Veggie, Bean and Artichoke Salad | This salad can be an appetizer, a side, or your main course. Serve this colorful and filling dish on its own or with a bit of bread. |
| Whole-Grain Stuffing with Apples, Pears and Toasted Nuts | Pass the stuffing! And why not make it our Whole-Grain Stuffing with Apples, Pears and Toasted Nuts this year? Loaded with diced fruit and toasted pecans and walnuts, our wellness expert’s version is a festive dish worth sharing. |
| Toscan Panzanella Salad | Enjoy this fresh-tasting salad of ripe tomatoes, flavorful greens and whole-grain bread, all mixed with your own olive oil and vinegar dressing. |
| Cauliflower Gold | Cauliflower gold is a tasty way to get more vegetables in your diet. It makes use of various Indian spices, tomato paste and ground walnuts for amazing flavor. |
| Creamy Vegan Mac and "Cheese" | You can have your mac and cheese without dairy! Try our Wellness Executive Chef Jim Perko’s version, Creamy Vegan Mac and ‘Cheese.’ |
| Butternut Squash with Sauteed Swiss Chard | An easy way to get more greens into your diet! |
| Zesty Bean Salad | Eating a diet loaded with these plant-based foods, such as this tasty dish, can help you stay at a healthy weight. |
| Steamed Edamame | Edamame is a perfect, healthy snack. It’s packed with protein, which helps you feel full for longer than any carbohydrate-rich snack could. |
| Chia Guacamole | These ancient little wonders are packed with fiber, protein, omega-3 fatty acids and antioxidants. |
| Lemon-Infused Grilled Vegetable Rice | You can make it with a variety of vegetables, sliced very small, as well as olive oil, herbs, lemon zest and whole grain rice. |
| Walnut and Pecan Pesto Green Beans | This colorful, satisfying dish can complement a main entree or serve as a light, flavorful meal of its own. The nuts and pesto over green beans boost the flavor and the nutrients. |
| Oven Roasted Vegetables | The great part about this recipe is that you don’t have to do any special shopping for it! Simply take a look in your refrigerator vegetable drawer and roast whatever awaits you. Try brussel sprouts and cauliflower. |
| Roasted Eggplant and Tomatoes | Make both your brain and body happy with eggplant and tomatoes, the phytonutrient-rich stars of this flavorful, veggie-focused dish. |
| Roasted Beets With Balsamic Vinegar and Herbs | This easy, colorful dish makes a wonderful side that will vanish before your eyes! Plan ahead and make extra so you can enjoy these delicious beets for a few days. |
| Roasted Sliced Beets | Try something new in the kitchen with these roasted beets. They can be a side or a snack, or you can serve them with just a little olive oil. |
| Roasted Root Vegetables | Mastering roasting root veggies is easy. Then you’ll have a nutritious staple side you can return to all fall and winter long! |
| Rutabaga, Carrot and Sweet Potato Mash | How often do you make rutabagas? Never? Then our wellness chef’s Rutabaga, Carrot and Sweet Potato Mash is a perfect recipe to start to give them a try. |
| Shaved Brussels Sprouts Salad | This easy recipe puts Brussels sprouts in their best light. Dressed simply, the bright flavors really shine. |
| Loaded, Flavorful Vegetable Rice | Leafy greens, mushrooms, peppers and squash pack this tasty brown rice dish with fiber and nutrients. It’s flavored with sambal, an Indonesian chili paste, lemon and fresh herbs. |
| Cranberries, Walnuts, and Crumbled Cheese Over Greens | Salads don’t have to be boring affairs! The addition of small amounts of cheese, nuts and berries give this salad oodles of flavor and will help to keep your hunger at bay. |
| Carrot Slaw with Peanut Ginger Sauce | Here’s an exotic spin on carrot slaw. Use fresh ingredients to bring this recipe to another level by combining sweet, sour, and savory. Use light coconut milk instead of regular to cut calories and fat without sacrificing flavor. |
| Thai Peanut Spaghetti Squash | Craving pasta but trying to cut back on carbs? Roasted spaghetti squash stands in for traditional pasta and it’s loaded with veggies — including broccoli and Swiss chard. |
| Brown Rice Pilaf with Apples and Dried Fruits | Try this delicious rice pilaf. Dried fruit and apple add an interesting dimension, coupled with curry and ginger. Brown rice will keep you feeling full and satisfied. |
Soup
| Three-Mushroom Barley Soup | Mushrooms and barley pair perfectly together. Why not try them in this delicious low fat soup? |
| Quick and Hearty Black Bean Soup | This delicious, easy-to-make soup is packed with goodness. Top it off with plain Greek yogurt, or serve with a lime wedge, or whole-grain tortilla chips or crackers. Perfect with a side salad. |
| Moroccan Sweet and Spicy Soup | An unexpected combo of ingredients makes this soup sweet, spicy and memorable. You can serve it over whole grain quinoa or with a side of mixed baby greens, like arugula. |
| Butternut Squash, Carrot and Ginger Soup | This hearty, tasty soup is full of flavor but low in calories. It’s also naturally sweet, with carrots and butternut squash. |
| Broccoli, Bean and Leek Soup | Leeks are in the same family as onions, but have a mild flavor that complement the other ingredients without overpowering them. |
| Black Bean Soup With Charred Poblano Pepper | The charred poblano pepper in this black bean soup adds a nice level of heat. It’s perfect for either lunch or dinner. |
| Pumpkin Lentil Soup | This recipe is perfect to make for a Meatless Monday dinner. The lentils provide slow-digesting carbohydrates, protein and fiber, so this soup will keep you satisfied for hours. |
Dessert
| Chai Muffins | Looking for a quick, but delicious (and healthy) muffin recipe? Try our chai muffins from our wellness team. They’re packed with heart-healthy fiber. |
| Chocolate Bark With Espresso and Toasted Nuts | This chocolate bark recipe offers heart-healthy dark chocolate and toasted walnuts, pecans and almonds — and no added sugar. Each serving contains only 70 calories. |
| No-Bake Dark Chocolate Walnut Dessert Bars | This tasty dessert is a crowd-pleaser. Add cinnamon, vanilla, orange juice and coffee to bittersweet chocolate, and you’ve got a fabulous topping for bars made of almonds, raisins and brown rice cakes. |
| Pumpkin, Sweet Potato and Banana Mousse | Garnish this sweet and creamy mousse with toasted nuts or chocolate, and your guests will forget all about pumpkin pie. |
| Chocolate Espresso Tofu Mousse | Yes, tofu for dessert! This chocolate espresso mousse is both a high-protein and low-calorie (but tasty!) option. |
| Peanut Butter Balls | Tired of not knowing what to nibble on when your need for a healthy snack strikes? Whip up a batch of our dietitian’s peanut butter balls. |
| Chewy Gingerbread Cookies | These delicious cookies are packed with flavor and heart-healthy nutrients. Make a batch and fill your house with the fragrant holiday smells of ginger, cinnamon, cloves and nutmeg. |
| Avocado Brownie Bites | Surprise! Yes, avocado DOES belong in your dessert. It adds a depth of flavor and creaminess to our dietitian’s Avocado Brownie Bites. |
| Oatmeal-Maple and Raisin Cookies | Desserts don’t have to be bad for you. These cookies can satisfy that sweet tooth while still getting you simple, whole grains in your diet. |
Marinades
| Marinade for Grilled Veggies | Watch this video to see how Chef Jim Perko marinates vegetables for grilling. He uses simple, flavorful ingredients. |
Healthy Tips
| 11 Best High-Fiber Foods | Fiber can prevent constipation, lower cholesterol, keep blood sugar levels from spiking, make you feel full longer, and more! |
Mediterranean Diet
| How an Anti-Inflammatory Diet Can Relieve Pain as You Age | If you suffer from chronic pain, experts say a diet makeover with a focus on vegetables can have a dramatic effect. |
Special recipe
Raisin Reduction
Take 2 cups of golden raisins and 2 cups of water. Place ingredients into a saucepan. Cover and simmer on low heat until approximately 6 tablespoons of water remain. This will take about 13-15 minutes. Let cool. Blend in blender. Stop and scrape sides of blender. Keep blending until raisins have been fully pureed and smooth. This raisin sugar substitute recipe is a great way to sweeten recipes without adding processed sugars. Raisins also contain dietary fiber, protein and antioxidants.
