top of page

This Week's Healthy Recipes

Click Image for this week's recipes...

Meal #1



yield:10-12 SERVINGS

prep time:15 MINUTES

cook time:30 MINUTES

total time:45 MINUTES

Top of Form

Bottom of Form


4 lbs carrots, peeled, trimmed and cut into 1-inch pieces

4 tablespoons unsalted butter, cubed

1/4 cup extra-virgin olive oil

1/4 cup heavy cream

3 tablespoons fresh mint leaves, finely chopped

2 tsp. finely grated orange zest

1 1/2 tsp. salt

1 tsp. black pepper


Add the chopped carrots to a large pot and cover with cold water. Bring to a boil over medium-high heat, then turn down the heat to maintain a simmer. Cook the carrots, uncovered, for 25-30 minutes or until the carrots are very soft and easily pierced with a fork. Drain and set aside to cool slightly.

Using the same pot, melt the butter over low heat. Turn off the heat and stir in the olive oil, heavy cream, mint, orange zest, salt and black pepper. Set aside.

Transfer the cooled carrots to your food processor fitted with the blade attachment and process until smooth, working in batches and stopping to scrape down the sides of the bowl as necessary. Then stir the pureed carrots into the melted butter mixture. Taste and adjust for salt and black pepper. Gently re-warm, if necessary.

Transfer the carrot mash to a serving dish. Garnish with fresh mint, red pepper flakes and an extra drizzle of butter, if desired. Enjoy immediately.

Leftovers can be stored in an airtight container in your refrigerator for 3-4 days.


Citrus Marinated Mushroom Recipe


1 lb mushrooms

1/2 cup olive oil

1/2 cup orange juice

2 tbsp lemon juice

1 tbsp sesame oil

1 tbsp soy sauce

4 cloves garlic, minced

1 tsp crushed red pepper

1 tsp grated orange rind

1 tsp grated lemon rind

salt to taste

Clean the mushrooms with a damp cloth and slice them into medium-sized pieces. You can remove the stems if you like.

Place the mushrooms, olive oil, sesame oil, juices, and grated rinds into a saucepan.

Heat the mixture until it begins to boil. Reduce the heat to low and let it simmer for 3 minutes.

Remove from heat and put in a glass container. Add the garlic, red pepper, soy sauce, salt, and any other herbs.

Allow everything to cool, then refrigerate overnight and serve the next day.


Replace either the orange or lemon juice with lime juice. Vary the proportions to suite your tastes.

Add a few tsp of mustard seeds.

Add 1/4 cup of white vinegar, rice vinegar, or sake.

There are a lot of things you can do to increase the "bite" of this recipe. Add a teaspoon of crushed red pepper flakes, a dash or cayenne, or a teaspoon or sriracha sauce. Start with a small amount and increase gradually, tasting the marinade as you go until you reach your desired flavor.

You can up the citrus flavor with 1/2 teaspoon of grated lime, lemon, or orange rind.

I haven't included sugar in this recipe but you can add it for a sweeter taste. Start with teaspoon amounts and taste frequently.

A dash of fish or oyster sauce will disappear into the recipe, but it'll add that unidentifiable umami taste that goes so well with mushrooms!

Prepare the entire mixture and let soak overnight first. Then cook in a skillet the next day. (I personally prefer to cook the mushrooms first with this recipe though, so you don't lose as much flavor).

Main Dish

Broccoli Potato Hash

Prep Time: 10 minutes . Cook Time: 30 minutes . Serves 5

INGREDIENTS 1 Lb Red Potatoes, cut into 1/2-inch cubes 1 Lb Carrots, peeled & diced 1/2 Lb Broccoli, chopped 1 Medium Red Bell Pepper, chopped 2 Pink Lady Apples, cored and diced 2 Cloves Garlic, chopped 1/2 Tsp Cumin 1 Tbsp Olive Oil Salt, black pepper & pepper flakes to taste

METHOD 1. In a large skillet heat oil over medium heat. Add potatoes and carrots. Toss and then cook covered for about 10 minutes. Stir occasionally. 2. Add bell pepper, apples and garlic. Toss and then cook covered for another 10-15 minutes until vegetables are soft. Toss occasionally 3. Finally add broccoli and season with salt, pepper and cumin. Cook for another 5 minutes. Serve warm with your favorite protein like scrambled eggs or sausage.


Carrot Cake Banana Bread

Total Time: 50m

Yield: 12-14 slices


2 cups white, spelt, or oat flour

1 tsp baking soda

1 tsp cinnamon

3/4 tsp baking powder

3/4 tsp salt

optional 1/8 tsp nutmeg

1 1/2 cup mashed, overripe banana

1/2 cup finely shredded carrot

1/2 cup pure maple syrup, honey, or agave

1/4 cup milk of choice

1/4 cup oil OR additional milk of choice

2 tsp pure vanilla extract

optional, crushed walnuts, coconut, etc.


Preheat oven to 350 F. Grease a 9×5 pan, or line with parchment. Combine dry ingredients in a bowl. If desired, you can add 1/2 cup crushed walnuts and/or a handful of shredded coconut. Whisk liquid ingredients—including carrot and banana—in separate bowl. Pour wet into dry, and stir to form a batter. Smooth into prepared pan. Bake on the center rack 37 minutes, then do not open the oven door at all but turn off the heat and let sit in the closed oven 10 additional minutes. If still undercooked at this time, simply turn the oven back on and continue baking—checking every 5 minutes–until a toothpick inserted into the center comes out mostly clean. Let cool. Cover and refrigerate overnight. Taste and texture are much better the second day (and even better the third day as it gets sweeter). Leftovers can be sliced and frozen for up to a month. If you want to frost the bread, I included a few links to some frosting recipes above in the post, or you can use about 1/2 cup softened coconut butter—sweetened if desired.

Meal #2


Glazed Mint Carrots

The modest carrot may be considered too common for a dinner party, but present this visually appealing dish with its minty aroma at your next event and I guarantee it will disappear in short order. A side dish that is straightforward, yet garnished and carefully prepared, can hold it’s own even at a fancy affair.


1 tablespoon butter

1 tablespoon canola oil or mild olive oil

2 pounds carrots, peeled and sliced diagonally

1 tablespoon fresh lemon juice

Salt and freshly ground black pepper to taste

1 teaspoon sugar

1 heaping tablespoon chopped fresh mint or 1 teaspoon dried

Extra sugar

1 sprig of mint


Precook the carrot slices in water until barely tender-crisp. Do not overcook. Drain thoroughly.

Warm butter and oil in a large skillet. Add carrots and carefully stir in lemon juice, salt, pepper, chopped mint and sugar then gently turn with a wooden spoon until satisfactorily glazed. If needed, add more sugar to hasten glazing. Mound the carrots on a platter and top off with a sprig of mint.


Broccoli and apple salad with orange vinaigrette


3 cups broccoli, cut into spears

½ organic Fuji apple

2 tbsp roasted walnut halves

1 orange, segments separated

Orange vinaigrette

¼ cup virgin olive oil

1/3 cup orange juice

¼ cup organic apple cider vinegar

a touch of sea salt


Place a pot of water on the boil. Throw in the broccoli and blanch for three minutes or until "al dente". Cool under cold running water and drain.

Meanwhile, make the dressing by whisking all the ingredients together and allow to sit. Add a little honey if it's too tart.

Quarter, core and slice the apple and add to the drained broccoli.

Toss together with the dressing and plate up with orange segments and roast walnuts.

Eat right away.

entertaining {think barbecues, potlucks and picnics} or for a healthy lunch or dinner throughout the week! {vegan, nut-free & paleo}

Main Dish



1 h

4 servings

329 cals

2 potatoes

2 Cup all- purpose flour

1 egg


Bring a large pot of salted water to a boil. Peel potatoes and add to pot. Cook until tender but still firm, about 15 minutes. Drain, cool and mash with a fork or potato masher.

Combine 1 cup mashed potato, flour and egg in a large bowl. Knead until dough forms a ball. Shape small portions of the dough into long "snakes". On a floured surface, cut snakes into half-inch pieces.

Bring a large pot of lightly salted water to a boil. Drop in gnocchi and cook for 3 to 5 minutes or until gnocchi have risen to the top; drain and serve with your choice of sauce., butter or pesto.


Banana Orange Sorbet





 1 cup sugar (250 ml)

 1 cup water (250 ml)

 3 bananas (peeled)

 2 cups orange juice

Combine sugar and water in a small saucepan and bring to a boil, allowing the sugar to dissolve.

2. Remove from heat, let cool and then refrigerate until cold.

3. Put bananas in a blender along with the orange juice and cold simple syrup. Blend until smooth and freeze in an ice-cream maker according to manufacturers directions.

4. Alternately you can spread the mixture into a shallow pan and freeze. Give it a stir with a fork every 45 minutes. Once it gets fairly firm very briefly toss it in a blender to break up the ice into finer crystals and refreeze.

Meal #3


Apple-Banana Mint Smoothie

Oh my I couldn't believe how good this smoothie was! It sounds like a weird combination, but since the banana is frozen, it ends up tasting like a mint ice cream milkshake. So frothy and refreshing!

1 sweet apple, peeled and cubed

1 frozen banana, cut into pieces

1 tbsp chopped fresh mint


Place apple, banana and mint in blender and cover with enough water to almost cover fruit, but not quite. Blend until smooth. It's honestly just like a milkshake


Potato-Apple Skillet Fries

Yield: approximately 6 servings


4 tablespoons canola oil

2 cups chopped yellow onion

4 cups chopped russet potatoes

½ cup apple cider/juice

1½ cups cored and chopped Granny Smith apple (about 1½ apples)

1 tablespoon roughly chopped fresh thyme

1½ teaspoons kosher salt

⅛ teaspoon ground black pepper


In a large skillet, heat canola oil over medium-high heat. Cook onion, stirring occasionally, until softened and golden brown, approximately 10 minutes. Add potatoes, and cook for 2 minutes. Add cider; cover skillet, and cook until potatoes are tender, approximately 7 minutes.

Remove lid; stir in apple, thyme, salt, and pepper. Cook until potatoes are crispy and apples are tender, approximately 5 minutes.

Main Course

Broccoli, Carrots, and Mushrooms in Garlic Sauce

2 cups broccoli florets

2 cups sliced mushrooms

2 carrots, sliced


4-5 garlic cloves

3 tablespoons sesame oil (olive oil or canola oil work great too)

1/3 cup soy sauce

2 tablespoons brown sugar

1 tablespoon white wine vinegar

1-3 tablespoons water*

½ teaspoon sea salt

In a large skillet or wok over medium heat sauté the vegetables (including the garlic), in the oil for 3-5 minutes. Stir in the remaining ingredients and continue to stir occasionally until the desired tenderness of the vegetables is reached. Serve over rice or noodles.

*You may not need water, it depends on how saucy you like your Chinese food.


Baked Apples with Mint

Serving size: 4 Calories per serving: 214

"Hot and fresh right out of the oven. This is a good recipe for a Winter holiday like Christmas." Author: Lesly Total Time: 1 hr

Prep time: 15 mins Cook time: 50 mins

Ingredients: 4 red delicious apples 1/2 cup raisins 1/4 cup brown sugar 1 tablespoon chopped fresh mint leaves 4 teaspoons butter Directions:

Directions Preheat oven to 350 degrees F (175 degrees C). Core apples and peel off a 1 inch strip around the hole on the top of each apple. Place apples in a shallow baking dish. Combine raisins, brown sugar, and mint leaves. Fill apples with the raisin mixture. Top the raisin filling in each apple with 1 teaspoon butter. Bake in a preheated 350 degrees F (175 degrees C) oven for 50 minutes, until apples are tender.

bottom of page