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This Week's Healthy Recipes

Meal 1

Tuscan Kale Soufflé with Leeks and Comte Cheese


6 whole eggs, separated

6 tablespoons unsalted butter + 1 tablespoon unsalted butter to prepare the soufflé dish

1/4 cup toasted breadcrumbs, crumbled fine

4 cups Tuscan kale leaves, stems removed and chopped

2 tablespoons olive oil

2 leeks, sliced thin

1 sweet onion, fine dice

3 garlic cloves, minced

2 teaspoons fresh thyme, fine chopped

1/2 cup all-purpose flour

2 cups whole milk

1 cup shredded Comte cheese

2 tablespoons grated Parmesan cheese

Fresh ground black pepper

1/8 teaspoon fresh ground nutmeg


Preheat oven to 400°F.

Grease a 3-quart casserole dish with butter and dust with fine breadcrumbs. Set aside.

Heat a very large skillet over medium-high heat. Add all of the torn kale to the skillet, and 1 cup chicken stock. Cover the skillet, and cook for 8-10 minutes, stirring occasionally until the kale is wilted. Once the kale is wilted and all of the water has been absorbed, remove the kale from the skillet and set aside.

In a medium-sized saucepan, heat the butter over medium heat. Once the butter is melted, whisk in the flour to form a roux. While whisking constantly, add the milk. Continue to whisk constantly, until the sauce starts to boil. Reduce the heat to low and simmer, stirring occasionally, until sauce begins to thicken. Remove from heat and stir in Comte and Parmesan cheeses. Allow to cool for 5 minutes before adding the egg yolks, one at a time. Season sauce with kosher salt, fresh ground black pepper, and the nutmeg.

In a large skillet, heat the olive oil over medium-high heat. Add the leeks and onions and cook, stirring occasionally, for 10 minutes, until the onions are beginning to turn translucent and the leeks are starting to soften. Add the garlic and thyme and cook for 30 seconds. Stir in kale and cook for 2-3 minutes more. Season to taste with kosher salt and fresh ground black pepper.

In a separate bowl, whip the egg whites until soft peaks form.

Using a spatula, fold in 1/3 of the egg whites into the spinach mixture.

Then, add the spinach mixture back into the remaining whites and gently fold, until well incorporated.

Spoon into prepared dish and bake in the center of the oven for about 35 to 40 minutes.


When looking for a stand-in with an equal sense of elegance and ubiquity in taste, cheeses that offer qualities of their own provide the best results.

Within the realm of cheese aged in caves, Gruyère strongly resembles Comté. Almost identical in both texture and taste, it presents stronger tones of butter and hazelnut. As a substitute for Comté, you will fair no better than the Swiss Gruyère.

For a different take, Fontina proves a worthy replacement for Comté. It also boasts mild tones of browned butter and roasted nuts, with a dense texture ideal for melting.

Spicy, Garlic-Braised Kale, Carrot and Corn Medley

Prep time: 10 mins

Cook time: 10 mins

Total time: 20 mins

Serves: 6 servings


1 tablespoon dry sherry

2 teaspoons reduced sodium soy sauce

1 teaspoon toasted sesame oil

1 teaspoon pure maple syrup

pinch of sea salt

1 tablespoon extra virgin olive oil

1 tablespoon minced ginger

1 tablespoon minced garlic

1 teaspoon minced fresh jalapeno pepper

1.5 cups carrots, thinly sliced

1 red bell pepper, cut into strips, halved

1.5 cups corn, fresh or frozen

2 cups fresh kale, cut spine from each leaf, chopped


Heat oil in large skillet or wok on medium-high heat and add ginger, garlic and jalapeno. Saute for 1 minute. Add carrot and cook for 2 minutes. Add bell pepper and corn, maple syrup and salt cooking for an additional 2 minutes. Add kale and cook for approximately 45 seconds or until slightly wilted, drizzling in sherry, soy sauce and sesame oil. Serve immediately.

Kale, Apple & Carrot Salad

Total Time: 11 minutes

Makes 5-6 cups


2 cups finely chopped raw kale (cut into fine ribbons)

2 sweet apples, julienned

2 heaping cups julienned carrots

3 tablespoons raw apple cider vinegar

2 tablespoons extra virgin olive oil

1 tablespoon honey

¼ teaspoon sea salt

Pinch of pepper (or to taste)


In a mixing bowl, toss kale, apples and carrots together. Set aside.

In a small jar pour vinegar, oil, honey and salt and pepper. Seal lid on the jar and shake vigorously to combine.

Pour dressing on top of salad and either gently toss or massage into mixture with hands.

Serve immediately.

Apple, Carrot and Pear Crisp

1 tsp. butter ¾ cup carrot, shredded 2 tsp. cinnamon, divided 2 pears, sliced 2 apples, sliced ½ cup mascavo sugar 1 tbsp. flour

Topping: ½ cup oats ¾ cup mascavo sugar ¾ cup whole wheat flour ¼ cup walnuts, chopped ¼ tsp baking soda ½ cup butter

Heat the butter in a skillet and add the shredded carrot. Stir in 1 tsp. of cinnamon and cook the carrots for about five minutes. Set aside.

Preheat the oven to 375 degrees F. In a large bowl, combine the pears, apples, sugar, flour and the remaining 1 tsp. of cinnamon. Mix well to coat the fruit. Into a greased baking dish, layer the apples and pears with the carrots, filling the dish.

In a smaller bowl mix the topping ingredients except for the butter. Cut the butter into the mixture and combine with a with a fork or pastry blender until the butter is evenly distributed. Sprinkle the topping over the fruit and bake for 45 to 60 minutes, or until crisp on top and bubbly.

Meal 2

Crispy Fish with Tomato and Leek Sauté

Hands-On Time 25 Mins

Total Time 25 Mins

Yield Serves 4


1 slice white bread, torn into pieces

1 teaspoon chopped fresh rosemary or 1/4 teaspoon dried rosemary

2 tablespoons olive oil

4 6-ounce pieces tilapia or striped bass fillet

1 tablespoon Dijon mustard

2 leeks (white and light green parts), cut into half-moons

2 cloves garlic, chopped

1 pint cherry tomatoes, halved

kosher salt and black pepper

How to Make It

Step 1

Heat oven to 400° F. In a food processor, pulse the bread, rosemary, and 1 tablespoon of the oil until coarse crumbs form.

Step 2

Place the fish on a baking sheet. Spread the mustard on top and sprinkle with the bread crumbs. Bake until the fish is opaque throughout, 10 to 12 minutes.

Step 3

Meanwhile, heat the remaining oil in a large skillet over medium-high heat. Add the leeks, garlic, and 1/2 cup water. Cook until tender and the liquid has mostly evaporated, 4 to 5 minutes.

Step 4

Stir in the tomatoes, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Serve with the fish.

Roasted Beets, Leeks and Eggplant

yield: 4 SERVINGS

prep time: 10 MINUTES

cook time: 35 MINUTES

total time: 45 MINUTES


1 bunch leeks, halved, washed well and cut into 2" chunks

1 bunch beets, washed and cut into 1" chunks

1 eggplant, cut into 1" chunks

6 cloves garlic, peeled and crushed

2 tbsp olive oil

sea salt and pepper


Preheat the oven to 400 degrees.

Line a baking sheet with nonstick aluminum foil (or heavy duty aluminum foil spayed with cooking oil spray).

Combine the leeks, beets, eggplant and garlic on the baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Stir well.

Bake for 25 minutes. Then, remove from the oven and stir well. Return to the oven and cook for an additional 10 minutes.

Transfer to a bowl and serve immediately.

Roasted Carrot, Tomato & Kale Soup



Prep time

5 minutes

Cook time

30 minutes

Total time

35 minutes




Serve Hot


olive oil

1lb carrots (peeled & chopped)

1/2 Medium onion (diced)

14.5oz fire roasted tomatoes with diced chilis

2 cups vegetable or chicken broth

3 cloves garlic (minced)

1/2 teaspoon salt

1/2 teaspoon garlic powder

1/2 teaspoon smoked paprika

2 handfuls kale



Preheat oven to 400 F


Toss carrots in olive oil and season with salt & pepper. Place in a single layer on a baking sheet and roast for 10-15 minutes.


In a dutch oven heat 1T olive oil over medium high heat. Add onions and cook for 5 minutes, stirring often. Add garlic and continue cooking for another minute or two until fragrant.


Add remaining ingredients and bring to a boil. When it reaches a boil, reduce to low heat and simmer covered for 5 minutes until heated through.


Blend mixture in a blender until smooth and creamy. Return to the dutch oven and return to low heat. Add a few handfuls of chopped kale and simmer covered for 10 minutes until kale is wilted.

Three-Ingredient Pluot Crisp



cup apricot preserves (I used Bonne Maman, my favorite brand)

2 pounds Pluots, about 7-8 (I used Green Fuji Pluots from Phillips Farms)

Pinch salt

2 cups granola (I used Honey Bunches of Oats Honey Roasted Granola)


Heat oven to 350F degrees. Mist a shallow 6-cup baking dish and set aside. Melt preserves in the microwave or in a small saucepan on the stove.

Wash and dry Pluots. Slice each fruit into 6-8 slices, discarding pits.

Toss fruit slices with preserves and a pinch of salt in the baking dish, and spread them out to make an even layer.

Sprinkle the granola evenly over the fruit.

Cover the dish loosely with a sheet of greased aluminum foil and bake for 30 minutes. Remove foil and bake for about 15 minutes more, until Pluots are tender. Serve warm or cold.

Serves 6

Meal 3

Lemony Lentils with Kale

Prep 10 m

Cook 50 m

Ready In 1 h


2 tablespoons olive oil

1 onion, diced

1 carrot, diced

3 cloves garlic, minced

4 thyme sprigs

1/2 teaspoon kosher salt

ground black pepper to taste

1/2 teaspoon crushed red pepper flakes, or to taste

1/2 pound green lentils

1 (14.5 ounce) can diced tomatoes, undrained

3 cups chicken broth

1 bunch dinosaur kale, stems removed and leaves roughly chopped

1 lemon, zested and juiced


Heat olive oil in a skillet over medium heat. Cook and stir onion and carrot in the hot oil until softened, about 4 minutes. Add garlic, thyme sprigs, kosher salt, black pepper, and red pepper flakes; cook and stir to coat, 1 minute.

Stir lentils, tomatoes and their juice, and chicken stock into onion mixture. Cover and simmer until lentils are tender, about 40 minutes. Add kale, lemon zest, and lemon juice; cook until kale is wilted, about 5 minutes. Season with salt and black pepper.

Kale Salad with Acorn Squash, Wheatberries, Apples and Maple Dijon Vinaigrette

Active Time 25 Mins

Total Time 35 Mins

Yield Serves 2-4


1 small acorn squash, halved and cut into ½-inch slices

5 tablespoons extra-virgin olive oil, divided

2 teaspoons kosher salt, divided

1 teaspoon ground nutmeg, divided

1/2 teaspoon freshly ground black pepper, divided

1 medium sweet potato, cubed

1/4 cup walnuts, coarsely chopped

3 cups curly kale, washed and de-stemmed

1 apple (such as honeycrisp), cut into long, thin sticks

1 1/2 cups wheatberries, cooked

1 teaspoon apple cider vinegar

1 teaspoon Dijon mustard

1 teaspoon Grade B maple syrup

1/4 cup goat cheese, crumbled

How to Make It

Step 1

Preheat oven to 425°.

Step 2

Toss acorn squash with 1 tablespoon olive oil, ½ teaspoon salt, ½ teaspoon nutmeg, and ¼ teaspoon black pepper; spread in an even layer on a rimmed baking sheet. On a separate rimmed baking sheet, toss sweet potato with 1 tablespoon olive oil, ½ teaspoon salt, remaining ½ teaspoon nutmeg, and remaining ¼ teaspoon black pepper; spread into an even layer. Bake both pans of vegetables at 425° until golden brown and crispy, about 35-40 minutes, flipping vegetables and rotating pans halfway through.

Step 3

In a small skillet over medium heat, toast walnuts until golden brown and fragrant, about 8-12 minutes.

Step 4

Toss and massage kale with 1 tablespoon olive oil and ½ teaspoon salt.

Step 5

In a small bowl, whisk together remaining 2 tablespoons olive oil, apple cider vinegar, mustard, maple syrup, and remaining ½ teaspoon salt.

Step 6

Combine apple sticks, wheatberries, squash, sweet potatoes, kale, and vinaigrette in a large serving bowl. Toss to combine and serve with goat cheese.

Grilled Corn and Kale Salad


4 ears fresh corn, husks and silks removed

4 tbsp. olive oil, divided

3 cups trimmed and coarsely chopped kale leaves

1 1/2 cups diced tomatoes

1/2 cup diced red onion

1/4 cup chopped fresh basil

1/4 cup white wine vinegar

2 tbsp. fresh lemon juice


Coat grill rack with nonstick cooking spray. Preheat grill to medium-high (350°F to 400°F). Brush corn evenly with 1 tablespoon of the oil. Grill corn, uncovered, 10 to 15 minutes or until tender, turning frequently. Remove from grill and let cool. When cool enough to handle, cut kernels from cob and place in a large bowl; set aside.

Drizzle 1 tablespoon of the oil over kale; toss gently. Place kale in a grill basket or on a sheet of heavy-duty foil. Grill kale 3 to 5 minutes, turning frequently until slightly wilted. Let cool.

To the large bowl add kale, tomatoes, onion, basil, vinegar, lemon juice, remaining oil, and pepper to taste; toss gently to combine. Chill at least 30 minutes before serving.

Per serving: 210 calories, 11g fat, 2g saturated fat, 0mg cholesterol, 41mg sodium, 29g carbohydrate, 4g fiber, 6g protein

Apple Plum Cocktail Recipe

what you'll need

plum ginger simple syrup

3/4 cup water

1 1/2 cups plums, about 3 plums

1 1/2 tsp ginger, grated

1 1/2 tsp Truvia


1 1/2 cups plum ginger simple syrup, see instructions above

3/4 cup apple juice

3/4 cup Riesling wine

2 red apples, sliced

2 plums, sliced


let's do it

plum ginger simple syrup

Bring water, plums, ginger and Truvia to a boil in medium saucepan.

Reduce heat and remove ginger.

Let simmer 10-15 minutes.

Strain mixture, let cool.


Mix simple syrup, apple juice and wine in pitcher.

Add apple slices, plum slices and ice.

Stir well until ingredients are chilled.

Pour into glasses and serve.


One Pot Farro with Tomatoes, Leeks + Corn

4 cups water 1 cup Farro 2 cobs corn, kernels removed (or 2 cups frozen corn) 2 chopped leeks, whites only 2 cloves garlic, minced 9 ounces cherry tomatoes, halved or quartered 1 1/4 teaspoons kosher or coarse sea salt Up to 1/4 teaspoon red pepper flakes (to taste) 1 tablespoon olive oil, plus extra for drizzling Fresh basil leaves, cut into thin ribbons Grated parmesan cheese, for serving (optional)

Place water and Flourist Farro in a medium saucepan and bring to a boil. Once boiling, bring to a simmer and cook, covered, until beginning to get tender, about 25 minutes. While the Farro pre-cooks, prepare the other ingredients and set aside. At the 25 minute mark, remove the lid and add the leeks, corn, garlic, tomatoes, olive oil, salt, and red pepper flakes. Set a timer for 30 minutes and bring the uncovered pan (no lid necessary) up to a boil, then reduce to a gentle simmer, stirring occasionally. When the timer rings, the Farro should be perfectly cooked (tender but with a meaty chew), seasoned and the cooking water should be almost completely absorbed. If needed, cook it for 5 or so additional minutes, until the Farro is more tender and all of the water is absorbed. Transfer to a wide serving bowl. If there’s enough leftover cooking liquid to be bothersome, simply use a slotted spoon to leave the amount you wish to behind. Drizzle Farro lightly with additional olive oil, scatter with basil and parmesan. Eat immediately. (Repeat tomorrow).

Vegan Potato, Leek & Corn Chowder

Cook Time: 25 minutes

Total Time: 35 minutes

Serves: 6


2 tablespoons coconut oil (or olive oil)

1 large leek , chopped (white and light-green part only) *See note

1 medium yellow onion , diced

1 red bell pepper , diced

2 sticks of celery , diced

2 cloves of garlic , minced

1 teaspoon dried parsley

1 teaspoon dried thyme

1 1/2 teaspoons sea salt , more to taste

Fresh ground pepper , to taste

1 cup carrots , chopped

4 medium potatoes , peeled and diced

3 tablespoons gluten-free flour (all-purpose) (or regular all-purpose)

3 1/2 cups vegetable broth (low sodium) *See note

1 bay leaf

2 cups frozen or fresh corn (about 4 ears, shucked)

1 cup full-fat canned coconut milk (*See note)

1 1/2 tablespoons fresh lime juice


In a large pot, heat coconut oil & a pinch of salt over medium heat. Sauté onion & leeks about 2-3 minutes, until softened. Add celery, red bell pepper, garlic, salt, pepper & spices (except bay leaf) sauté until softened 5-6 minutes

Add potatoes and carrots, combine well. Stir in flour and cook for 1-2 minutes. Stirring frequently, so flour doesn’t burn. Add vegetable broth & bay leaf. Bring to a boil and then reduce heat to a light simmer. Cook for about 10-15 minutes, or until vegetables are almost tender

Add corn and bring back to a light boil, then reduce heat and lightly simmer for another 5-8 minutes, until vegetables are tender.

Remove from heat & remove bay leaf. Add the coconut milk and lime juice, stir well. Check for salt and add more, if needed. Using an immersion blender or regular blender, blend about half of the soup or more, depending on your desired consistency.

Serve in your favorite sound bowls with some fresh bread and a lime wedge. Enjoy!

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