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This Week's Healthy Recipes

Meal 1


Bell Pepper Smoothie


Prep time: 5 MIN

Yield: 4 Servings


1 medium banana, peeled fresh or frozen

1 can (8 ounces) pineapple, drained or 1 cup fresh

1⁄2 cup red bell pepper, seeded and chopped

2 cups frozen mixed berries

1 cup water


Combine all ingredients in a blender or food processor. Blend until smooth. Serve Immediately. Refrigerate or freeze leftovers within 2 hours.


For a sweeter smoothie reserve and add juice from the canned pineapple. Use less water if adding juice. Use any combination of berries.


Arugula Pineapple Salad



If Piavé cheese is not available, a good quality Parmesan can be used in its place.


3 Tbsp balsamic vinegar

½ tsp Dijon mustard

½ cup extra virgin olive oil

salt and pepper


4 cup washed arugula

peeled fresh pineapple

⅓ cup pine nuts, lightly toasted

3 oz Piavé cheese (an Italian cheese with the texture of Parmesan, but a lighter, fruity taste)


1. For dressing, whisk balsamic vinegar with mustard. Slowly pour in olive oil while whisking. Season to taste. If dressing seems thick, whisk in a tablespoon or 2 of water (this allows the dressing to coat the arugula without weighing them down).

2. To assemble the salad, arrange arugula on a platter. Remove core from pineapple and slice as thinly as possible (on a mandolin is best). Arrange pineapple over arugula. Slice red onion and arrange on salad. Sprinkle pine nuts over. With a vegetable peeler or cheese knife, pull curls or thin shards of Piavé over. Drizzle dressing over, season lightly and serve.




2 acorn squash, cut in halves

1 lb lean turkey or tempeh (for vegan/vegetarian option)

1 cup pineapple, chopped

1/2 onion, chopped

2 green peppers, chopped

Teriyaki sauce

1/4 cup fresh pineapple juice

1 Tbsp. gluten free/gmo/low-sodium free soy sauce

1/2 tsp. ground ginger ( Or 4 TBSP fresh )

1/2 tsp. garlic powder

1/2 Tbsp. sesame seeds

Salt and pepper

Preheat oven to 350 degrees.

Fill two glass pans with one inch of water and place two squash halves in each pan face down. Bake for about 40 minutes, or until squash is soft.

In a stir fry pan on medium heat, combine turkey and onions. Cook for about 7 minutes, and then add pineapple and peppers. Cook for about 5 more minutes, or until meat is fully cooked and onions are browned.

In a small bowl, add all ingredients for sauce and mix well. Combine with turkey mixture and mix well.

Fill cooked squash halves with turkey mixture and bake for about 15 minutes, or until tops are slightly browned.



Apple Pear Pie



Pastry for double-crust pie (9 inches)

3 medium ripe pears, peeled and thinly sliced

3 medium tart apples, peeled and thinly sliced

1 cup plus 1 teaspoon sugar, divided

1 teaspoon lemon juice

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

3 tablespoons butter

1 teaspoon whole milk


Line a 9-in. pie plate with bottom pastry; trim to 1 in. beyond edge of plate. In a large bowl, combine the pears, apples, 1 cup sugar, lemon juice, cinnamon and nutmeg. Transfer mixture to crust; dot with butter.

Roll out remaining pastry to fit top of pie; cut slits or decorative cutouts in pastry. Place over filling; trim, seal and flute edges. Add decorative cutouts if desired. Brush with milk; sprinkle with remaining sugar. Cover edges loosely with foil.

Bake at 350° for 30 minutes. Remove foil; bake 30-35 minutes longer or until crust is golden brown. Cool on a wire rack.

Test Kitchen tip

Pastry for double-crust pie (9 inches): Combine 2-1/2 cups all-purpose flour and 1/2 tsp. salt; cut in 1 cup cold butter until crumbly. Gradually add 1/3 to 2/3 cup ice water, tossing with a fork until dough holds together when pressed. Divide dough in half and shape into disks; wrap in plastic wrap and refrigerate 1 hour.

Meal 2


Grilled Pineapple and Banana Salsa with Chips


1 ripe pineapple, peeled, cored, cut into 1/2-in. slices Canola or olive oil to coat pineapple Curry powder, salt, smoked paprika to season pineapple 2 ripe bananas 1/2 red bell pepper 1/4 cup packed down cilantro leaves 1 small piece fresh ginger root (about the size of cherry tomato), skin removed 5 cloves fresh, peeled garlic 1 habanero pepper Juice of 4 limes 1 tbsp. cider vinegar 1/2 tsp. gluten-free soy sauce or tamari Salt to taste


Place pineapple slices in non-reactive bowl. Put just enough oil on pineapple to coat. Sprinkle lightly with curry powder, smoked paprika and salt. Place slices on hot gas or charcoal grill and cook on both sides, until slightly softened and well browned. Place in cooler.

Peel one banana and small dice, place in mixing bowl.

Small dice red pepper and add to banana.

Julienne or roughly chop cilantro leaves and add to banana.

Peel banana and place in blender. Add ginger, garlic, habanero, lime juice, vinegar and soy. Blend on high, until completely smooth. Add to banana mixture.

Small dice cooled pineapple and add to all other ingredients. Mix well, check seasoning and serve with chips.


Broccoli and Pear Salad with Ginger Yogurt Vinaigrette




4 to 6 as a side dish


20 min.


30 min.


Ginger Yogurt Vinaigrette:

2 bunches broccoli, cut into small florets

The juice of 2 lemons

Sea salt, as needed

5 oz baby greens, rinsed and drained (Arugula works well here)

2 to 3 pears, peeled, cored and sliced lengthwise ¼” thick

¼ cup thinly sliced red onion

⅓ cup almonds, toasted and roughly chopped

2 to 3 inches fresh ginger, peeled and roughly chopped

1 small clove garlic, minced

Fresh black pepper, as needed

(Optional) Crushed red pepper, as needed

3 Tbsp rice vinegar

1 tsp honey

2 Tbsp plain, cultured yogurt

½ cup almond or olive oil


Either use a steamer to cook broccoli tossed with sea salt and the juice of one lemon for about 10 minutes. Alternatively, place broccoli florets in a large bowl. Pour boiling hot water over the broccoli until they’re completely submerged. Mix in a little sea salt or the juice of one lemon. Cover bowl with a towel. Let sit for about 10 minutes. Rinse broccoli under cold water and drain. Set aside.

Meanwhile, make the ginger vinaigrette: Place ginger, garlic, salt, both peppers, rice vinegar, honey, and yogurt in the bowl of a food processor or blender. Process until smooth an