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This Week's Healthy Recipes

Meal 1

Greek Salad


1 head romaine lettuce- rinsed, dried and chopped

1 red onion, thinly sliced

1 (6 ounce) can pitted black olives

1 green bell pepper, chopped

1 red bell pepper, chopped

2 large tomatoes, chopped

1 cucumber, sliced

1 cup crumbled feta cheese

6 tablespoons olive oil

1 teaspoon dried oregano

1 lemon, juiced

ground black pepper to taste


In a large salad bowl, combine the Romaine, onion, olives, bell peppers, tomatoes, cucumber and cheese.

Whisk together the olive oil, oregano, lemon juice and black pepper. Pour dressing over salad, toss and serve.

Lucky’s Gazpacho


2 roma (plum) tomatoes, chopped

1/2 cucumber, chopped

1/2 green bell pepper, chopped

1/2 red bell pepper, chopped

1/2 small red onion, chopped

1 clove garlic, minced

2 cups tomato juice

2 teaspoons beef bouillon granules

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

1/4 teaspoon celery salt

1/4 teaspoon salt

1/8 teaspoon ground black pepper

1 1/2 teaspoons Worcestershire sauce

1 1/2 teaspoons red wine vinegar


Puree roma tomatoes, cucumber, green and red bell peppers, red onion, and garlic in a blender, about 30 seconds. Add tomato juice, beef bouillon granules, oregano, basil, celery salt, salt, black pepper, Worcestershire sauce, and red wine vinegar. Pulse a few times to mix. Pour into a bowl and chill at least 1 hour.

Fruit and Cucumber Salsa


1½ cups chopped fresh fruit, such as peeled peaches, nectarines, pears, or plums

1 cup chopped, seeded cucumber

2 tablespoons thinly sliced scallions (green part)

1 tablespoon sugar

1 tablespoon canola oil

1 tablespoon apple cider vinegar


Combine all ingredients in a bowl.

Cover and chill for 1 to 2 hours before serving.

Peach Banana Smoothie

10 Minutes Prep

2 Servings


1 large frozen Banana, chopped

1 large fresh Peach, peeled, seeded and sliced

1/2 cup Low Fat Milk or Peach Nectar

A dash of Vanilla Extract, optional

2 teaspoons Sugar (as per your taste)

1/3 cup Crushed Ice or 2 Ice Cubes

Meal 2

The BEST Black Bean Burger

5 Servings

431 kcal


For the Burger:

15 ounce can black beans , drained and rinsed

1/2 green bell pepper

1/2 small onion

2 cloves garlic , peeled

1 large egg , beaten (*see note below)

2/3 cup whole wheat breadcrumbs

1 Tablespoon chili powder

1 teaspoon cumin

salt and freshly ground black pepper , to taste

5 hamburger buns

For the Chipotle Mayo Sauce:

1 cup mayonnaise

2 chipotle peppers in adobo sauce

1 Tablespoon adobo sauce (from a can of chipotle peppers in adobo sauce)

2 teaspoons lime juice

salt and freshly ground black pepper

hamburger buns

desired burger toppings: lettuce, tomato, etc.


To make the Burger:

Place rinsed and drained black beans in a bowl. If needed, blot them with a paper towel to remove any extra moisture. Place in a large bowl and mash well with a fork.

Place the bell pepper, onion and garlic in a food processor and process until finely minced.

Transfer mixture to a fine mesh strainer to remove the excess water. (Remove as much moisture as you can--if it's too wet, the burger wont hold together as well.)

Add the strained vegetable mixture to the bowl with the black beans. Add the chili powder, cumin and salt and pepper and stir to combine.

Add beaten egg and mix. Stir in bread crumbs. Form mixture into 4 or 5 patties.

At this point you can choose to:

Grill the burgers on a well oiled grill for about 4-5 minutes on each side.

Bake them at 375 degrees F on a lightly oiled baking sheet, for 10 minutes on each side.

Cook them on your stove using a grill pan, for 4-5 minutes on each side.

Refrigerate them for later.

Freeze them, covered, in a freezer ziplock bag for a quick weeknight dinner in the future.

For the Chipotle Mayo Sauce:

Add all the ingredients to a food processor or blender and puree until smooth. Season with salt and pepper to taste.

Serve burgers on a white or whole wheat bun topped with a spoonful of chipotle mayo, lettuce, tomato, cheese, avocado, or any other desired toppings! Enjoy!

Peaches and Tomatoes with Burrata and Hot Sauce

4 Servings


2 Tbsp. extra-virgin olive oil

2 Tbsp. mild hot sauce (such as Crystal or Frank’s)

2 tsp. unseasoned rice vinegar

2 tsp. honey

Kosher salt

3 ripe peaches or nectarines, cut into wedges

2 large ripe tomatoes or 1 lb. mixed tomatoes, sliced

1 8-oz. ball burrata or fresh mozzarella, torn into large pieces

Tarragon sprigs (for serving)

Flaky sea salt


Whisk oil, hot sauce, vinegar, and honey in a small bowl until honey is dissolved; season with kosher salt. Toss peaches, tomatoes, and half of dressing in a medium bowl; let sit 5 minutes.

Transfer fruit salad to a platter. Top with burrata and drizzle with remaining dressing. Scatter a few torn tarragon sprigs over and season with sea salt.

Tomato, Cucumber & Pepper Salad


Top of Form

2 Tbsp Wegmans Pure Olive Oil

2 Tbsp Italian Classics Organic Red Wine Vinegar

1 green pepper, cored, seeded, 1-inch dice

1 seedless cucumber, halved lengthwise, cut crosswise into 1/2-inch pieces

1 sweet onion, peeled, halved and sliced lengthwise in thin strips

3 tomatoes on-the-vine, cored, cut into 8 wedges

Salt and pepper to taste

Bottom of Form


Whisk oil and vinegar together in large bowl.

Add pepper, cucumber, onion, and tomato to bowl. Season with salt and pepper; toss gently. Let rest 15 min before serving.

Peach Nectarine Muffins

1 ½ cups flour

¾ cup white sugar

½ teaspoon salt

2 teaspoons baking powder

1/3 cup vegetable oil

1 egg

1/3 cup milk

1 ripe peach (peeled, pitted, and diced)

1 ripe nectarine (pitted and diced, or use 1 ½ cup other fruit)

1/8-1/4 cup brown sugar


Preheat oven to 400 degrees.

Grease 8 muffin cups or use paper liners.

In a large bowl combine flour, white sugar, salt, and baking powder.

Add oil, egg, and milk.

Stir only until blended together.

Fold in fruit.

Fill muffin tins to the top.

Sprinkle tops with brown sugar.

Bake 15-20 minutes.

Meal 3

Summer Grilled Romaine and Peach Cobb Salad



1/2 Cup 2% or Nonfat Greek Yogurt

2 Tbsp. Reduced Fat Mayo

2-4 Tbsp. Milk

2 Tbsp. White Vinegar

1 Tbsp. Worcestershire Sauce

1 Tsp. Garlic Powder

1 Chopped Green Onion

1/3 Cup Blue Cheese Crumbled


2 Heart of Romaine (Sliced in half with core attached to make 4 halves)

1 Tomato

1 Avocado

1 Ear of Fresh Corn

2 Green Onions

1/2 of a Cucumber

2 Peaches

4 Slices of Bacon

Extra Blue Cheese Crumbles for topping

Salt and Pepper to Taste



Combine all ingredients in a food processor or blender and blend until smooth. Add more milk to thin out if needed. Chill until ready to serve.


Cook bacon in a skillet or in the oven until crispy. Pat with a paper towel to remove excess grease. Set aside.

Preheat grill to medium or medium-low heat depending on how hot your grill cooks.

Cut romaine hearts in half and cut the peaches in half removing the pit. Brush both the cut side of the lettuce and the cut side of the peaches lightly with olive oil.

Grill corn on each side until it has some char on it, about 4 minutes on each side.

After corn is done, place your peaches cut side down and grill on each side for about 3-4 minutes. You don't want to cook too long so that your peaches stay firm.

Last, grill your romaine cut side down just about 2 minutes. It will char quickly so just watch closely and use your best judgment when you think it is done. Remove from grill and be careful not to place the hearts on top of each other because the heat will make them wilt further.

Chop your cucumber, avocado, green onion, and tomato into uniform size pieces then crumble your bacon, and carefully remove corn kernels off of the cob. Slice your peaches and chop your romaine or you have the option of leaving it in wedge form!

To assemble, layer your romaine, corn, veggies, peaches and bacon and then crumble some extra blue cheese on top. Drizzle with dressing and serve immediately.

*Recipe makes two salads. You can also add boiled eggs to this if you want!

Nectarine-Tomato Chutney

(Makes 2 pints)

2 1/2 lbs. (about 8 medium) fresh, ripe nectarines 1 lb. (2 large) fresh, ripe tomatoes 1 c. granulated sugar 1/2 c. brown sugar 3/4 c. cider vinegar 1 tbsp. Worcestershire sauce Few dashes Tabasco sauce 2 medium cloves garlic, minced 1/2 tsp. salt 1/2 tsp. ground ginger 1/2 tsp. ground cloves 1 tsp. chopped fresh basil (or 1/2 tsp. dried) 1/2 c. diced green pepper 1/2 c. chopped onion

1. Blanch the nectarines and tomatoes in boiling water for about 1 minute. Drain them, immediately run them under cold water, and peel them. 2. Chop the fruit; there should be about 5 cups of nectarine, and 2 cups of tomato. 3. Combine the nectarines and tomatoes in a medium pot with all ingredients except the pepper and onion. 4. Bring to a boil over medium-high heat, then reduce the heat to medium-low and simmer for 30 minutes until the mixture starts to thicken. 5. Add the pepper and onion, raise the heat to medium, and cook for another 10 minutes, stirring frequently, as the chutney really thickens up. 6. Remove from heat, and immediately ladle into sterilized jars for sealing. If you plan to use the chutney within a week or so, wait for it to cool and store it in the fridge in a covered jar or container.

Greek Pasta Salad

12 Servings


16 oz short pasta (rotini, bow ties, penne)

3/4 long english cucumber , diced

1 pint grape tomatoes , halved

1 bell pepper (red or orange), diced

1/2 cup sliced pitted olives

1/2 cup feta cheese , cubed

1/3 cup red onion , diced


1 cup bottled greek vinaigrette dressing


1/4 cup red wine vinegar

1/3 cup olive oil

1/2 teaspoon garlic powder

1 teaspoon oregano

salt & pepper to taste


Whisk together dressing ingredients.

Cook pasta al dente according to package directions. Rinse under cold water.

Combine all ingredients in a large bowl. Add dressing and toss.

Refrigerate at least 2 hours before serving.

Roasted Plums and Peaches

85 Calories for 2 Halves

5 Minutes Prep

30 Minutes Cook

12 Halves of Fruit Total


3 plums

3 peaches

Juice from 1 orange

1 tsp vanilla extract

1/8 cup sugar

1/4 tsp cinnamon

1 Tbsp unsalted butter


Preheat oven to 400 degrees.

Slice plums and peaches lengthwise and remove pits.

Place fruit into a large bowl and top with vanilla and juice from one orange. Mix to fully coat fruit halves.

In a separate bowl, mix together sugar and cinnamon.

Place fruit, skin side down, into a greased baking dish and drizzle on any leftover juice.

Slice butter into small pads, enough to put one on each slice of fruit.

Sprinkle with cinnamon sugar mixture.

Bake for 20-40 minutes, depending on ripeness of fruit, until tender.

Enjoy! Serve with ice cream or a dollop of fat free cool whip! (calories not included!)


*Various fruits can be used such as peaches, plums, apricots, nectarines, pears or mangos.


Vegetarian Stuffed Peppers


2 cups cooked brown rice

3 small tomatoes, chopped

1 cup frozen corn, thawed

1 small sweet onion, chopped

3/4 cup cubed Monterey Jack cheese

1/3 cup chopped ripe olives

1/3 cup canned black beans, rinsed and drained

1/3 cup canned red beans, rinsed and drained

4 fresh basil leaves, thinly sliced

3 garlic cloves, minced

1 teaspoon salt

1/2 teaspoon pepper

6 large sweet peppers

3/4 cup meatless spaghetti sauce

1/2 cup water

4 tablespoons grated Parmesan cheese, divided


Place the first 12 ingredients in a large bowl; mix lightly to combine. Cut and discard tops from sweet peppers; remove seeds. Fill peppers with rice mixture.

In a small bowl, mix spaghetti sauce and water; pour half of the mixture into an oval 5-qt. slow cooker. Add filled peppers. Top with remaining sauce. Sprinkle with 2 tablespoons Parmesan cheese.

Cook, covered, on low 3-1/2 to 4 hours or until heated through and peppers are tender. Sprinkle with remaining Parmesan cheese.

Chopped Salad


Makes 12 servings


45 minutes


45 minutes


2 tablespoons white wine vinegar

1 teaspoon sugar

1 small shallot, minced

1/3 cup olive oil

1 medium head romaine, chopped (4 to 6 cups)

1 seedless cucumber, diced (3 1/2 cups)

1 pint grape tomatoes, halved (1 3/4 cups)

1 red bell pepper, diced (1 1/2 cups)

2 celery stalks, halved lengthwise and finely chopped (1 cup)

3 carrots, finely chopped (1 3/4 cups)

1 small red onion, finely chopped

1 cup pitted black olives, halved (suit yourself whether you prefer the medium California black olives—a 6-ounce can—or Kalamata olives)


Whisk together vinegar, sugar, shallot, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl, then add oil in a stream, whisking until combined well.

Toss remaining ingredients with dressing.

Season salad with salt and pepper.

Cooks' Notes:

•Dressing can be made 1 day ahead and chilled, covered. •Vegetables and lettuce can be chopped 1 day ahead and stored separately while being chilled in a sealable plastic bag lined with a damp paper towel.

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