Healthy Recipes

Ingredients

• 1/2 cup old-fashioned rolled oats
• 1/2 cup unsweetened almond milk or low-fat milk
• 1/3 cup plain nonfat Greek yogurt
• 1 tablespoon chia seeds
• 1/2 teaspoon vanilla extract
• Pinch of ground cinnamon
• 1/2 cup mixed berries, fresh or thawed frozen

Instructions

1. In a jar or container, stir together the oats, milk, yogurt, chia seeds, vanilla and cinnamon.
2. Cover and refrigerate for at least 6 hours or overnight.
3. In the morning, stir, add a splash of milk if it's too thick, and top with berries.
4. Store covered in the refrigerator for up to 3 days without the berries.

Ingredients

• 4 salmon fillets (about 5 ounces each)
• 1 pound asparagus, tough ends trimmed
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 lemon, half thinly sliced and half for juice
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Fresh dill or parsley, to serve

Instructions

1. Heat the oven to 400°F and line a large rimmed baking sheet with parchment paper.
2. Toss the asparagus with half the olive oil and a pinch of the salt and pepper. Spread it on the baking sheet.
3. Place the salmon among the asparagus. Brush with the remaining oil, then season with garlic, the remaining salt and pepper, and a squeeze of lemon juice. Top with lemon slices.
4. Roast for 12 to 15 minutes, until the salmon flakes easily and reaches 145°F in the thickest part.
5. Sprinkle with herbs and serve with brown rice, potatoes or a salad if you like.

Ingredients

• 1 pound boneless, skinless chicken breasts
• 1 cup dry quinoa, rinsed
• 2 cups water or low-sodium broth
• 1 English cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup crumbled feta cheese
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• Salt and pepper, to taste

Instructions

1. Bring the quinoa and water or broth to a boil. Cover, reduce the heat and simmer for about 15 minutes, until the liquid is absorbed. Fluff with a fork.
2. Season the chicken with oregano, salt and pepper. Cook in a lightly oiled skillet over medium heat for 6 to 7 minutes per side, until it reaches 165°F. Rest 5 minutes, then slice.
3. Whisk the olive oil and lemon juice with a pinch of salt.
4. Divide the quinoa among four containers. Top with chicken, cucumber, tomatoes and feta. Drizzle with dressing just before eating.
5. Refrigerate for up to 4 days.

Ingredients

• 1 tablespoon olive oil
• 1 pound 93% lean ground turkey
• 1 medium onion, diced
• 1 bell pepper, diced
• 3 cloves garlic, minced
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1 can (28 ounces) crushed tomatoes
• 2 cans (15 ounces each) kidney or black beans, drained and rinsed
• 1 cup low-sodium chicken broth
• Salt and pepper, to taste
• Optional toppings: plain Greek yogurt, cilantro, sliced green onions

Instructions

1. Heat the oil in a large pot over medium heat. Add the turkey and cook, breaking it up, until no longer pink, about 6 minutes.
2. Add the onion and bell pepper and cook for 5 minutes. Stir in the garlic, chili powder and cumin for 1 minute.
3. Add the tomatoes, beans and broth. Bring to a simmer, then cook uncovered for 20 minutes, stirring occasionally.
4. Season to taste and serve with your choice of toppings.
5. Refrigerate leftovers for up to 4 days or freeze for up to 3 months.

Ingredients

• 3/4 cup plain nonfat Greek yogurt
• 1/2 cup mixed berries
• 1/4 cup low-sugar granola
• 1 teaspoon honey (optional)
• Pinch of cinnamon

Instructions

1. Spoon half the yogurt into a glass or jar.
2. Add half the berries and half the granola.
3. Repeat the layers and finish with a drizzle of honey and a pinch of cinnamon.
4. To pack ahead, keep the granola separate so it stays crunchy.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 1/2 cups dry brown or green lentils, rinsed
• 1 can (14.5 ounces) diced tomatoes
• 6 cups low-sodium vegetable broth
• 3 cups fresh spinach
• 1 tablespoon lemon juice
• Salt and pepper, to taste

Instructions

1. Heat the oil in a large pot over medium heat. Cook the onion, carrots and celery for 6 to 8 minutes, until softened.
2. Stir in the garlic, cumin and paprika and cook for 1 minute.
3. Add the lentils, tomatoes and broth. Bring to a boil, then reduce the heat and simmer, partly covered, for 25 to 30 minutes, until the lentils are tender.
4. Stir in the spinach until wilted, then add the lemon juice. Season to taste.
5. Refrigerate for up to 5 days or freeze for up to 3 months.