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This Week's Healthy Recipes

Meal #1



Mexican Rice

Easy Mexican rice recipe that infuses garlic, onion, cumin, and tomatoes. This side dish pairs nicely with a plate of tacos, fajitas, beans, and more!

Prep Time10 mins

Cook Time50 mins

Total Time1 hr

Course: Side

Cuisine: Mexican

Yield: 14 servings

Calories: 132kcal

Author: Jessica Gavin


2 cups (400 g) long grain rice, extra long grain or jasmine

2 tablespoons (30 ml) olive oil

½ cup (70 g) diced yellow onion, ¼-inch dice

1 tablespoon (11 g) minced garlic

1 teaspoon (2 g) cumin

1 teaspoon (6 g) kosher salt

1 tablespoon (21 g) tomato paste

1 cup (155 g) diced tomatoes, ¼-inch dice

4 cups (960 ml) unsalted chicken stock, or broth

1 tablespoon (2 g) chopped cilantro


Add rice to a fine-mesh strainer. Rinse under cool running water until it runs clear, scrubbing the rice in between your fingers several times, about 1 minute. Shake the colander and lightly press with hands to drain the excess water.

Heat a Dutch oven or medium saucepan over medium heat, add 2 tablespoons of olive oil.

Once the oil is hot add in onion, saute until slightly translucent, 1 minute. Add garlic, saute until fragrant, 30 seconds.

Add the rice and turn the heat up to medium-high. Saute, stirring frequently until the grains are lightly toasted, 4 to 5 minutes. Make sure to scrape the bottom of the pan so the rice does not burn.

Turn the heat down to medium, add cumin and salt, saute for 30 seconds. Add in tomato paste, stir to combine, and cook for 30 seconds. Add in diced tomatoes, stir to combine.

Slowly pour in the chicken stock, and bring to a boil. Cover and then reduce to a simmer over low heat. Cook until the rice is tender, about 20 minutes.

Turn off the heat, keep the cover on, and allow the rice to sit for 10 minutes to absorb all of the water. Gently fluff with a fork. Taste rice and season with more salt as desired.

Garnish rice with cilantro leaves.


Recipe Yield: 7 cups

Serving Size: ½ cup

Substituting with tomato sauce: Add ¼ cup of tomato sauce for the tomato paste. Reduce the chicken stock to 3 ¾ cups to account for the additional liquid.

Using canned tomatoes: Canned diced tomato can be substituted for fresh. Make sure to drain the liquid before using it.

Storing: Rice can be stored in an airtight container for up to 5 days. To freeze, portion into small resealable plastic bags for up to 1 month.

Reheating: Reheat rice in the microwave on high power in a heatproof bowl in 30-second intervals, stirring in between, until warmed through. Defrost the rice first if frozen.


Chile and Lime Roasted Carrots

Serves 2 (serving size: about 1/2 cup)

A quick roast in a 500° oven, seasoned with olive oil and crushed red pepper, transforms baby carrots into a praiseworthy side. Finish with a pinch of salt and lime wedges, if desired.


1 teaspoon olive oil

1/4 teaspoon crushed red pepper

8 ounces baby carrots, trimmed

1/8 teaspoon kosher salt

2 lime wedges


Preheat oven to 500°.

Combine oil, pepper, and carrots on a baking sheet.

Bake at 500° for 15 minutes, stirring after 10 minutes. Sprinkle with salt. Serve with lime wedges.

Main Dish

Zucchini Mexicali

Top of Form


This meal takes me back to my childhood. Grandma used to make pans and pans of this every summer. It’s delish and figure friendly.


1 whole Medium Zucchini Sliced Thin

1 whole Small Onion, Chopped

1 whole Green Pepper, Chopped

2 Tablespoons Jalapeno Chopped

1 teaspoon Basil

½ cups Taco Sauce

1 teaspoon Yellow Mustard

Shredded Cheese, For Topping (optional)

Sour Cream, For Topping (optional)


Start by warming a nonstick pan. Add just enough water to coat the bottom (you can also use veggie broth). Add veggies, jalapenos and simmer for a few minutes until onions start to look clear. Add basil, cover and cook a few more minutes until all veggies are soft. Add in taco sauce and mustard. Let this heat for about 5 minutes. At this point you can adjust the flavor if needed by adding more mustard or taco sauce. Before serving, I like to add a little shredded cheese and sour cream to the top.

This can be eaten as a main dish or side dish. This recipe will be enough for two people for a main dish or 4 people as a side dish.


Chocolate and pear quesadilla

Prep 5 min

Cook 1 min

Serves 1

Dessert quesadillas are great way to make a perfectly portioned treat for one! Stuffed with thinly sliced pears and mini chocolate chips, this satisfying dessert will leave you feeling warm and cozy. A hint of cinnamon gives it just the right amount of spice and enhances its sweetness. For a pretty presentation, try dusting the finished dish with additional cinnamon. What’s so great about this recipe is that you could throw it together in a moment’s notice because almost any fruit you have on hand will work in place of the pears. Try it with either strawberries, apples, or peaches.


unsalted butter ½ tsp

ground cinnamon ⅛ tsp

fat free flour tortilla(s) 1 small, (4-inches)

mini semisweet chocolate chips 2 tsp

raw pear(s) 3 thin slice(s)


Melt butter in a small nonstick skillet over medium-high heat. Sprinkle cinnamon over tortilla; then rub cinnamon into tortilla. Put tortilla, cinnamon-side down, in skillet; sprinkle chocolate over half of tortilla and top with pear. Fold top half of tortilla over filling; cook, turning once, until lightly browned, 2 minutes. Slice in half; serve.

Meal #2


Roasted Garlic-Parmesan Zucchini, Squash and Tomatoes

Flavor packed roasted zucchini, squash and tomatoes made with garlic, parmesan cheese and herbs. These sheet pan veggies are incredibly simple yet full of delicious flavor and make a great healthy, easy summer side dish to any meal.

Servings: 6 servings

Prep Time10 minutes

Cook Time30 minutes

Total Time40 minutes


2 small zucchinis (1 lb.), cut into 1/2-inch thick slices

2 small yellow squash (1 lb.), cut into 1/2-inch thick slices

14 oz small Campari tomatoes, sliced into halves

3 Tbsp olive oil

4 cloves garlic, minced (1 1/2 Tbsp)

1 1/4 tsp Italian seasoning

Salt and freshly ground black pepper

1 cup (2.4 oz) finely shredded Parmesan cheese

Fresh or dried parsley, for garnish (optional)


Preheat oven to 400 degrees. Line an 18 by 13-inch rimmed baking sheet with a sheet of parchment paper or aluminum foil.

In a small bowl whisk together olive oil, garlic and Italian seasoning (if possible, let rest 5 - 10 minutes to allow flavors to infuse into oil). Place zucchini, squash and tomatoes in a large mixing bowl. Pour olive oil mixture over top and gently toss with hands to evenly coat.

Pour onto prepared baking dish and spread into an even layer. Season with salt and pepper. Sprinkle Parmesan over the top of each. Roast in preheated oven 25 - 30 minutes until veggies are tender and Parmesan is golden brown. Garnish with parsley if desired and serve warm.


Roasted Potatoes & Kale

1 pound potatoes, chopped into bite sized pieces 2 cloves garlic, minced 2 tablespoon olive oil, divided 1/2 pound fresh kale (about 1 small bunch), rinsed with stems/tough ribs discarded, then roughly chopped salt & pepper to taste

Preheat oven to 450°F.

In a large bowl, combine the potatoes with 1 tablespoon oil, minced garlic, salt and pepper. Transfer the potatoes to a baking sheet and bake in the preheated oven for 15-20 minutes.

In the same bowl, toss kale with remaining 1 tablespoon oil along with salt and pepper to taste. After potatoes have roasted, add the kale on top of the potatoes. Return to the oven and roast for another 10 minutes, or until kale is crisp. Serve potatoes and kale hot or at room temperature, seasoning to taste if desired.

Main Dish

Carrot and Broccoli Casserole

Serves 4

This is one way to get your kids to eat veggies!


1 lb. carrots, peeled and sliced ¼-inch thin

12 oz. fresh broccoli florets

3 tablespoons olive oil

⅓ cup grated Romano cheese

1¼ to 1½ teaspoons Garlic Powder

½ cup Italian-style bread crumbs

¼ teaspoon salt

½ teaspoon black ground pepper

1 cup shredded mozzarella cheese


Preheat the oven to 350°F.

In a medium pan, boil the sliced carrots for 5 minutes. Add the broccoli to the same pan and boil the carrots and broccoli for 4 more minutes.

Drain the vegetables and place them in a 13 x 9-inch baking dish.

Drizzle the vegetables with olive oil and mix well.

Add the Romano cheese, garlic powder, bread crumbs, salt and pepper. Mix the vegetables well. Top with mozzarella cheese.

Bake for 15-20 minutes.



A super fudgy and decadent Double Chocolate Banana Bread is so fast and easy to make. Turn your ripe bananas into a chocolate lovers dream!






3 very ripe bananas

1/3 cup unsalted butter, melted and cooled slightly (3oz. | 90g)

2 tablespoons cooking oil, (30ml)

1 large egg

2 teaspoons pure vanilla extract

3/4 cup light brown sugar, packed (5.2oz. | 150g)

2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 cup all-purpose flour or plain flour, (5.2oz. | 150g)

1/2 cup unsweetened cocoa powder, (or dutch processed for a richer taste)

1 cup semi sweet chocolate chips, divided


Preheat oven to 350°F (176°C). Grease a 9x5-inch loaf pan with nonstick spray. Set aside.

Mash bananas in a large bowl. Mix in melted butter and oil to combine. Whisk in the egg, vanilla and brown sugar until smooth.

In another bowl, whisk together flour, baking powder, baking soda, salt and cocoa powder. Stir into the wet ingredients until just combined. Fold in half the chocolate chips.

Pour batter into prepared pan and top with remaining chocolate chips. Bake for 50-55 minutes, or until a toothpick inserted into the centre of the bread comes out mostly clean.

Let cool in pan for 10 to 15 minutes, then remove cake and place onto a wire rack to cool.


First published in 2014. Post has been updated with new photography.


Calories: 214kcal | Carbohydrates: 29g | Protein: 3g | Fat: 11g | Saturated Fat: 5g | Sugar: 17g | Iron: 2mg

Meal #3





3 tablespoons raspberry vinegar * (see note)

2 tablespoons apple juice

1 tablespoon extra virgin olive oil

1 tablespoon honey

1⁄8 teaspoon salt

1⁄8 teaspoon pepper

6 cups mixed greens

2 medium pears, peeled, cored and cubed

1 cup fresh raspberry


Combine the vinegar, juice, oil, honey, salt and pepper in a small bowl; stir well with a wire whisk.

Combine greens and pears in a large bowl; toss gently.

Divide among 6 plates, top with raspberries and drizzle with dressing.



yield: 2 CUPS


3 c. fresh raspberries

2 c. white wine vinegar

1/2 c. sugar

Gently rinse raspberries and let dry on paper towels. Place raspberries in a large jar or glass bowl and set aside.

In a medium saucepan, combine vinegar and sugar. Over medium heat bring mixture almost to a boil while stirring fairly constantly, until sugar is dissolved. Do not let the mixture boil. Pour hot vinegar mixture over raspberries and let cool to room temperature. Cover jar tightly and let stand at room temperature out of direct sunlight for 48 hours. Line a colander with a double layer of cheesecloth and set it over a bowl. Pour raspberry and vinegar mixture into colander and then gather up corners of cheesecloth. Press on cheesecloth with rubber spatula to release as much of the rich raspberry juice as possible. Discard cheesecloth with raspberry pulp. Pour raspberry vinegar into a clean bottle or jar and seal tightly. Refrigerate or store in a cool dark place; use within 6 months.


Luscious Carrot Tomato Basil Soup

Try this Creamy Carrot Tomato Basil Soup full of incredible flavors - naturally thickened by roasting the vegetables in the oven and pureeing them! Make this easy soup with stock for a healthy vegan lunch or use cream for an extra rich and indulgent version.

Prep Time 10 minutes

Cook Time 35 minutes

Total Time 45 minutes

Servings 6

Calories 123 kcal

Author Mahy


10 ripe tomatoes on the vine washed and cut in half

1 red bell pepper dissuaded and cut up into 1 inch pieces

4 carrots peeled and sliced into an inch chunk pieces

4 shallots peeled and cut in half

6 slices garlic crushed

1/4 teaspoon salt

1/4 teaspoon black pepper

2 teaspoons oregano

6 sprigs fresh thyme

2 tablespoons olive oil

1/2 cup packed fresh basil leaves (or 1/4 cup of basil pesto)

3 cups liquid in total--either vegetable stock or cream , or a mixture of both

1/4 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon oregano


Preheat the oven to 375 degrees.

Line a baking sheet with parchment paper or foil.

Place the tomatoes, carrots, shallots and garlic cloves on the baking sheet.

Season them with alt, pepper, oregano and fresh thyme sprigs. Drizzle the olive oil over that and toss the veggies very well to swirl the seasonings and olive oil evenly to coat.

Roast the veggies for 35-40 minutes until tender and slightly caramelized.

Transfer the veggies into a blender along with the basil and add half the liquid you're using.

Carefully blend the soup and puree till smooth. season the soup and blend it some more.

Check the seasoning and consistency of the soup (add more liquid to thin it out).

Recipe Notes

Don't skip the carrots! You will not taste them but they add a nice sweetness and great color to this Creamy Tomato Basil Soup!

For extra creaminess, add half stock and half cream when pureeing this tomato basil soup. Or go all the way and use cream only!

For a vegan carrot tomato basil soup, use stock only.

Main Course

Farfalle with Zucchini and Sun Gold Tomato Sauce


If you can’t find Sun Gold tomatoes, feel free to swap in any other cherry or grape tomato.


½ pound dry farfalle pasta

Salted water for pasta

5 tablespoons extra virgin olive oil, divided

1 pint Sun Gold tomatoes (found in most supermarkets)

Big pinch red pepper flakes

2 cups skin on zucchini, half inch pieces

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

1 tablespoon fresh mint, chopped

1 tablespoon fresh basil, chopped

1 tablespoon fresh Italian flat leaf parsley, chopped

1 ½ tablespoons fresh garlic, minced

1 ½ cups vegetable stock

2 cups of the pasta water

3 tablespoons unsalted butter

½ cup Romano cheese, grated plus more for serving.


In a large pot, fill with water and once boiling, add a tablespoon of kosher salt, then add pasta. Cook the pasta three minutes less than box directions which typically is eleven minutes, so cook pasta for 8 minutes. Save two cups of the pasta water and drain the rest.

In a large sauté pan or skillet, heat two tablespoons of the oil over medium high heat. Once hot, add tomatoes and cook just until skins start to blister, about two to three minutes. Remove tomatoes to a bowl with a slotted spoon but leave the oil in the pan.

Add the remaining olive oil and once hot, add the pepper flakes and cook for one minute then add the zucchini and cook for three minutes. Add the salt, pepper, mint, basil, parsley and garlic and cook for one more minute.

Add all of the stock and simmer for about 20 minutes until the zucchini has melted down into the sauce and most of the stock as evaporated.

Add one cup of the pasta water and puree half the mixture. (I scooped half into a tall jar and pureed with an emersion blender then poured it back into the pan.)

Add the almost cooked pasta and a little more pasta water and cook over medium heat until the pasta is tender. (use the remaining pasta water only if needed to smooth out the sauce if it is too thick).

Remove from the heat and stir in the butter and Romano cheese. Then add in the blistered tomatoes along with any liquid in the bowl and gently toss into the final dish.

Serve with additional grated Romano cheese.


Tomato-Raspberry Granita

Active Time

10 MIN

Total Time

1 HR 20 MIN


Serves : 4

"One thing we often forget about tomatoes is that botanically, they are fruits, not vegetables," Andreas Viestad says. As a light, refreshing dessert, he freezes cherry tomatoes and raspberries to make a chunky granita.


1 cup raspberries, halved

1/2 pound cherry tomatoes, chopped

1/4 cup sugar

2 teaspoons chopped mint

How to Make It

In a wide, shallow dish, toss the raspberries, tomatoes, sugar and mint and let stand at room temperature for 10 minutes, until the raspberries and tomatoes release their juices. Stir well. Smooth the mixture to an even layer, cover and freeze for about 1 hour, stirring a few times, until just frozen. Using a fork or spoon, break up the granita, scoop it into bowls and serve.

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