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This Week's Healthy Recipes

Meal #1



This Charred Corn and Zucchini Salad perfectly captures the flavor of summer with fresh sweet corn, salty feta, and a smoky grill-like flavor.

Author: Beth - Budget Bytes

Prep Time: 10 mins

Cook Time: 30 mins

Total Time: 40 mins

Servings: about 3/4 cup each


2 Tbsp high heat oil

3 ears fresh sweet corn

2 zucchinis

1/2 red onion

2 pinches salt and pepper

1/4 cup chopped cilantro**

2 oz. feta


Remove the husks and silk from the corn cobs and cut the stems off. Brush the surface of the corn with oil.

Heat a cast iron skillet or gill pan over medium heat for at least five minutes, giving it plenty of time to build up a lot of heat. Once very hot, add the corn cobs. Allow the corn to cook, turning occasionally, until the kernels have become bright in color and some have developed deep char marks. This should take about 15 minutes total.

While the corn is cooking, slice the zucchini in half lengthwise and the red onion into thick rings. Brush all sides of the zucchini and onion with oil.

When the corn is finished cooking, remove it to a cutting board to cool slightly, and add the zucchini in its place. Cook the zucchini on each side until well charred (about 10 minutes total), then remove to the cutting board. Lastly, cook the onion slices until charred on each side (about 5 minutes total).

Slice or chop the zucchini into half-rounds or quarter-rounds. Chop the onion into small pieces. Roughly chop about 1/4 cup of cilantro. Place the zucchini, onion, and cilantro in a large bow.

Stand the corn cobs on end and use a sharp knife to carefully slice down each side to remove the kernels. Place the kernels in the bowl with the zucchini, onion, and cilantro.

Season the vegetables with a couple generous pinches of salt and pepper, then toss to combine. Finally, crumble the feta over top and gently toss one more time to combine. Serve immediately or refrigerate for later. This salad can be served slightly warm or cold.


Carrot, Tomato, and Spinach Quinoa Pilaf

I remember my aunt telling me about quinoa, saying it was such a wonderfully healthy food and what do you know? It's kosher for Passover! I decided to beef up my quinoa with some fresh vegetables, cooked until they are just tender without becoming mushy. As a side dish this serves 4-5, but I've been known to eat half of it as a meal on its own.

Prep: 10 mins

Cook: 25 mins

Total: 35 mins

Servings: 5

Yield: 2 1/2 cups


2 teaspoons olive oil

½ onion, chopped

1 cup quinoa

2 cups water

2 tablespoons vegetarian chicken-flavored bouillon granules

1 teaspoon ground black pepper

1 teaspoon thyme

1 carrot, chopped

1 tomato, chopped

1 cup baby spinach


Step 1

Heat the olive oil in a saucepan over medium heat; cook and stir the onion in the hot oil until translucent, about 5 minutes. Lower the heat, stir in quinoa, and toast, stirring constantly, for 2 minutes. Stir in the water, bouillon granules, black pepper, and thyme; raise heat to high and bring to a boil. Cover, reduce heat to low, and simmer for 5 minutes.

Step 2

Stir in the carrots. Cover and simmer until all water is absorbed, about 10 more minutes. Turn off the heat, add the tomatoes and spinach, and stir until the spinach is wilted and the tomatoes have given off their moisture, about 2 minutes.

Main Dish


SERVES: 8-10


1 1⁄2 tablespoons butter

2 yellow onions, finely chopped

2 lbs sweet potatoes, peeled and diced

2 pears, peeled,cored and diced or (15 ounce) cans pears, without juice

6 -8 cups chicken broth or 6 -8 cups vegetable broth

1 -2 cup white wine (optional)

1 -2 cup Greek yogurt, to taste

chopped of fresh mint or parsley, to garnish


Melt the butter in a large pot over a medium heat, and sauté onion for 2-3 minutes until softened but not brown.

Add the diced sweet potato and diced pear, and sauté for 3-4 minutes.

If using canned pears, only sauté the diced sweet potato at this stage and add the pears later.

Add the chicken broth to the pot, bring to the boil and simmer gently for 20-25 minutes, or until the sweet potato (and pears) are soft.

If including wine in your soup, add this in the last 10 minutes while the soup is simmering.

Cool the soup for about 30 minutes.

If using canned pears, drain these well, reserve the juice and add the pears now.

They will help to cool down the soup.

There is no need to chop the pears as the soup is about to be processed.

In batches, process the chicken broth, sweet potatoes and pears until smooth in a blender or a food processor.

Adjust the thickness of the soup so that it is to your liking by adding either more pears or some of the reserved pear juice, or more wine.

Return the soup to the pot.

If serving straight away: gently reheat, without bringing to the boil, stir in a swirl of yogurt and garnish with fresh mint or parsley.

If serving later: refrigerate after processing.


Spiced Cantaloupe Tea Loaf

Melons aren't the greatest keepers so this spiced cantaloupe tea loaf is the perfect destination for any melon abundance you may have!


3 cups all-purpose flour

1 3/4 tsp cinnamon ground

1 1/2 tsp salt

1 tsp ginger ground

1 tsp baking soda

1 tsp baking powder

2 cups sugar granulated

3 large eggs

1 cup vegetable oil

2 tsp vanilla extract

1 3/4 cups ripe cantaloupe grated


Heat the oven to 350 F degrees.

Grease and flour two 5x8 inch loaf pans. Put the flour, cinnamon, salt, ginger, baking soda, and baking powder in a medium bowl and whisk to blend.

With an electric mixer or a wooden spoon, beat the sugar, eggs, oil, and vanilla in a bowl until well blended and slightly frothy. Fold in the grated cantaloup. Add the dry ingredients to the wet mixture and fold until just blended; don't overmix or your tea cakes will be tough.

Divide the batter between the loaf pans and bake until a toothpick inserted into the center comes out dry, about 1 hour. Let cool on a rack, then invert. Serve just slightly warm or at room temperature.

Meal #2




1 cup chunks of carrot

2 cups cubed cantaloupe

1 cup coconut water (or water)

1/2 tbs. chopped ginger

1/2 tsp. cinnamon

Makes 16 oz. so it can serve one or two depending on how big a smoothie you would like.


Mix everything together in a blender, pour and enjoy.

Remember to chew your smoothie for better digestion. Yes chew it.

I know it seems strange but making that chewing motion helps increase your saliva, which is need for better digestion.

This also means you will feel more satisfied and satiated from it. Smoothies are not drinks; they are liquid snacks and meals.




3 large bananas 1 cup shredded coconut 1/4 (or less) peanut oil

What you do:

Peel bananas, slice thickly on an angle, and toss with coconut. Heat oil in a frying pan. Stir fry banana over low heat until heated through and banana begins to brown.

Preparation Time:

10 minutes

Cooking Time:

Servings: 4

Main Dish

Sheet Pan Sweet Potatoes and Black Bean Hash


Serves 6


Oil or cooking spray

2 sweet potatoes, peeled and diced

2 medium zucchini, sliced

1 medium red bell pepper, diced

1 (15-ounce) can black beans, drained and rinsed

1 cup frozen, canned, or roasted corn kernels

3 tablespoons olive oil

3 cloves garlic, minced

1 teaspoon chili powder

1/2 teaspoon ground cumin

1/2 teaspoon smoked paprika

Kosher salt

Freshly ground black pepper

6 large eggs

2 tablespoons coarsely chopped fresh cilantro leaves (optional)


Arrange a rack in the middle of the oven and heat to 425°F. Lightly oil a rimmed baking sheet or coat with cooking spray.

Place the sweet potatoes, zucchini, bell pepper, black beans, and corn in a single layer on the prepared baking sheet. Add the olive oil, garlic, chili powder, cumin, and paprika. Season with salt and pepper and gently toss to combine.

Bake, stirring halfway through, until the sweet potatoes are tender, 15 to 18 minutes total. Remove the pan from the oven and create 6 wells in the vegetables. Gently crack an egg into each well, keeping the yolk intact; season the eggs with salt and pepper.

Return the pan to the oven and bake until the egg whites are set, 7 to 9 minutes. Serve immediately, garnished with cilantro, if desired.


Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.


Chocolate Spinach Brownies

Chocolate SPINACH BROWNIES with Peanut Butter Frosting recipe. This is a EASY way to get kids or adults to eat their vegetables. You won't believe how delicious these brownies are! They're also made with the best peanut butter frosting recipe ever!



Spinach Brownies

1 cup pureed spinach

1/2 cup brown sugar

1/2 cup sugar

1/4 cup salted butter - melted

1/2 cup chocolate chips - melted

2 teaspoons vanilla extract

1/2 cup cocoa powder

1/2 cup flour

1/2 teaspoon baking powder

Peanut Butter Frosting

1/2 cup butter - melted

1 cup creamy peanut butter

1 1/2 cup confectioners powdered sugar

2 tablespoons milk


Spinach Brownies

Preheat oven to 350 and spray 8x8 pan with nonstick spray.

Take your spinach leaves and put them in the food processor with 1-2 tablespoons of water and pulse until it turns into a puree. Keep doing this until you get 1 full cup of spinach puree. This usually equals about 4-5 cups raw spinach leaves.

Mix melted butter, brown sugar and sugar together in a bowl. Stir in melted chocolate chips, spinach puree and vanilla.

In another bowl mix your flour, cocoa powder and baking powder together.

A little at a time, add your dry flour mixture to your chocolate spinach mixture, stirring continuously until it's all smooth.

Pour batter in 8x8 pan and bake for 30-35 minutes or until your toothpick comes out clean.

Let cool.

Peanut Butter Frosting

Put butter and peanut butter in a bowl and mix with electric mixer.

Slowly pour in your powdered sugar a little at a time. When it starts to thicken, add your 2 tablespoons milk in and continue to mix. You should keep mixing for about 2-3 minutes until your frosting is fluffy. If it's still thick, add a additional tablespoon of milk if needed.

Chocolate Spinach Brownies with Peanut Butter Frosting

Once brownies are cool, spread your peanut butter frosting across them.

Pat the frosting down with a spatula so it becomes a smooth layer.

Put in refrigerator for one hour to let the frosting set.

Cut brownies into squares, enjoy!

Meal #3


Cold Cantaloupe Soup

YIELD6 servings

TIME10 minutes

Cold cantaloupe soup has become a summer staple in my house, a quick and easy solution to the question of a first course at dinner. I have even served it in espresso cups for guests to sip with cocktails. All it takes is a ripe orange-fleshed melon, like a cantaloupe, or perhaps a musk melon from a farm stand.

I chill the melon, and when I’m ready to prepare the soup, I peel and seed it, then cut it into chunks. I find that if I start with a small amount of the chunks in the blender and process them until they are puréed, I can then add the rest gradually with no need for additional liquid. The juice of one lime and salt to taste are all I add, except for a final drizzle of my best balsamic vinegar on top. You can add mint leaves, cayenne or even a garnish of diced prosciutto or feta instead of the vinegar if you wish.


1 cantaloupe or other ripe, orange-fleshed melon, chilled, peeled and seeded

Juice of 1 lime

Salt to taste

2 teaspoons good quality balsamic vinegar


Cut cantaloupe in 1-inch chunks. Place about 1/4 of them in a blender and process at high speed until puréed. Once you have a purée, gradually add remaining melon, processing until the mixture is smooth.

Add lime juice and blend briefly. Season with salt to taste and blend again.

Refrigerate until ready to serve or serve at once. Divide soup among 6 soup plates and drizzle a little balsamic vinegar in a circular or squiggly pattern on top of each.


Garlicky Creamed Corn and Spinach

Level: Easy

Total: 35 min

Prep: 5 min

Cook: 30 min

Yield: 4 to 6 servings


2 tablespoons butter

4 ears corn, kernels scraped from cob

2 large cloves garlic, finely chopped

Salt and freshly ground black pepper

1/2 cup heavy cream

Freshly grated nutmeg, to taste

2 bundles fresh farm spinach, about 1/2 pound trimmed weight, chopped


Heat a large skillet over medium heat and add the butter. When the butter is hot, stir in the corn and the starchy liquid scraped from the cobs. Cook for 5 minutes, then stir in the garlic and season with salt and pepper, to taste. Cook for 2 to 3 minutes more, then add the cream and nutmeg, stirring occasionally, until very creamy, about 15 minutes. Add the spinach and stir until wilted. Season with salt and pepper, if needed. Transfer to a serving bowl and serve.

Main Course

Carrot Pancakes with Salted Yogurt

4 large eggs, beaten to blend

1 pound carrots (about 8 medium), peeled, coarsely grated

⅓ cup chopped fresh cilantro

¼ cup chickpea flour

Kosher salt and freshly ground black pepper

3 tablespoons (or more) olive oil, divided

1 cup plain whole yogurt

1 cup spicy greens (such as baby mustard greens, watercress, or arugula)

1 tablespoon fresh lemon juice

Flaky sea salt (such as Maldon)


Mix eggs, carrots, cilantro, and chickpea flour in a large bowl (mixture will be loose); season with kosher salt and pepper.

Heat 2 Tbsp. oil in a large skillet, preferably cast iron, over medium-high heat. Scoop two ½-cupfuls of carrot mixture into skillet, pressing each to ½” thickness. Cook, rotating skillet occasionally for even browning, until pancakes are golden brown, about 3 minutes per side. Transfer to paper towels to drain. Repeat to make 2 more pancakes, adding more oil to skillet if needed.

Meanwhile, season yogurt with kosher salt and pepper. Toss greens with lemon juice and remaining 1 Tbsp. oil; season with kosher salt and pepper.

Serve carrot pancakes with salad and salted yogurt, seasoned with sea salt and more pepper.



These gluten-free Sweet Potato Banana Bites have just four main ingredients and make a great snack for both kids and adults!

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Yield: 14-16 mini muffins


1/2 c cooked, mashed sweet potato (approx 1 medium)

1/2 cup mashed banana (approx 1 medium)

1/4 c nut butter

2 eggs

cinnamon, to taste

Optional mix-ins: dark chocolate chips, fruit, chia seeds, etc


Smash the sweet potato and banana together in a small bowl.

Add the peanut butter, eggs and cinnamon & mix well.

Stir in any additional mix-ins and spoon into greased mini muffin tins.

Bake at 375 degrees for 18 minutes.

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