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This Week's Healthy Recipes

This Week’s Recipes

Meal #1


Mustard Greens and Sweet-Onion Sauté


1 tablespoon olive oil

1 sweet onion (such as Vidalia), halved and thinly sliced

Coarse salt and ground pepper

1 1/2 pounds mustard greens (2 bunches), stems removed, sliced 1 inch crosswise

2 teaspoons cider vinegar


Step 1

In a large skillet, heat oil over medium-high. Add onion; season with salt and pepper. Cook, stirring frequently, until onion is tender and golden, 6 to 8 minutes.

Step 2

Add as many greens to skillet as will fit; season with salt and pepper. Cook until wilted, tossing and adding more greens as room becomes available, 2 to 3 minutes. Stir in vinegar; season with salt and pepper and serve.

Cook's Notes

Mustard greens don't last long, so buy only what you plan to use within a few days.


Roasted Beet and Goat Cheese Soup Recipe



6 medium red beets, scrubbed and cut into quarters

4 tablespoons olive oil

6 large cloves garlic

Kosher salt and pepper

3-4 cups veggie or chicken broth

1 leek, chopped

1 tablespoon chopped fresh thyme

¼ cup whole milk

2 tablespoons aged balsamic vinegar

6 ounces goat cheese, crumbled

Greek yogurt, for serving (optional)


Preheat the oven to 400 degrees F.

On a large baking sheet toss together the beets and garlic with 2 tablespoons olive oil and a pinch of salt and pepper. Transfer to the oven and roast for 30-40 minutes or until the beets are tender and the garlic has caramelized. Watch the garlic closely; if the cloves are small, they will cook faster than the beets.

Allow the beets to cool slightly. Remove the skins from the garlic. Transfer the roasted beets and garlic to a high-powered blender or food processor. Add 1 cup of veggie broth and puree until smooth.

Heat a large soup pot over medium heat. Add the remaining 2 tablespoons olive oil. When the oil shimmers, add the leeks and cook until fragrant, about 1-2 minutes. Add the thyme and season with salt and pepper. Pour in the beet puree, the remaining 2 cups of veggie broth, the milk and the balsamic vinegar. Simmer over medium low heat until the soup is heated through and steaming. Add the crumbled goat cheese and continue cooking until the cheese melts and the soup is creamy.

Ladle the soup into bowls. To make hearts, mix the Greek yogurt with a little milk to make it easily drizzle able. Add the mix to a Ziploc bag and snip off a little of the corner of the bag. Draw a heart onto the soup. Enjoy!

Main Dish

Peach and green bean salad


2 tbsp olive oil

2 tbsp white balsamic vinegar

1 tsp Dijon mustard

1/2 tsp honey

1/8 tsp salt

700-g bag green beans , trimmed

2 peaches , pitted and thinly sliced

1/4 cup chopped basil


WHISK olive oil and white balsamic vinegar with Dijon mustard, honey and salt in a small bowl.

BOIL a large pot of water. Add green beans. Cook for 2 min. Drain and rinse well under cold water. Arrange on a platter with sliced peaches. Drizzle with dressing. Sprinkle with chopped basil.


Baked Apple Chips

Choose your favorite apple variety to make these simple and healthy baked cinnamon apple chips! These crisp apple chips are delicious and addicting, without the guilt!

Prep Time15 mins

Cook Time2 hrs

Total Time2 hrs 15 mins

Yield: 30 chips


2 apples, your favorite variety

2 tablespoons (14 g) powdered sugar

2 teaspoons (6 g) cinnamon


Preheat oven to 200°F (93ºC).

Line two large baking sheets with parchment paper or a silicone baking mat.

Sift powdered sugar into a bowl. Add cinnamon to the powdered sugar and gently whisk to combine.

Thinly slice the apples using a mandoline, to 1/16-inch. Remove the seeds from the individual slices.

Spread the apple slices onto the lined baking sheets making one single layer. About 15 slices should fit on a half sheet pan.

Transfer the cinnamon and sugar mixture into a sifter or strainer. Gently sprinkle each apple slice with a thin coating of the cinnamon sugar mixture.

Turn the apple slices over and sprinkle with the remaining cinnamon-sugar.

Bake for 1 hour, then flip and bake until crisp, an additional 1 hour.

To test the doneness, remove the apples from the oven and allow to rest at room temperature for 5 minutes. If the apples are not crunchy, continue baking in 15-minute increments.

Remove the apples from the baking sheets and allow to cool completely before storing in an airtight container.

Meal #2


Mozzarella-Stuffed Cherry Tomatoes

Prep Time 25 Mins

Yield Serves 8

For an easy, no-cook side dish, serve Mozzarella-Stuffed Cherry Tomatoes. These stuffed cherry tomatoes are a tasty complement to summertime grilling.


  • 24 cherry tomatoes

  • Salt and pepper

  • 2 ounces fresh mozzarella, cut into 24 pieces

  • 24 small basil leaves

  • 1 1/2 tablespoons Italian salad dressing

Nutritional Information

How to Make It

Step 1

Line a baking sheet with foil. Cut tops off tomatoes; hollow out with a small spoon. Sprinkle with salt and pepper. Turn tomatoes upside down on sheet; let stand for 10 minutes.

Step 2

Turn tomatoes right side up. Place a piece of mozzarella and a basil leaf in each. Drizzle dressing on top and serve


Hearty Hungarian Mushroom Soup

Hearty and delicious. Can be served chunky style or as a bisque.

Prep Time 30 minutes

Cook Time 45 minutes

Total Time 1 hour 15 minutes


6 tablespoons unsalted butter, divided

2 cups chopped onion (about 11 ounces)

16 ounces fresh button mushrooms, sliced (divided) (about 6 cups)

2 cups chicken broth or vegetable broth

1 tablespoon Hungarian sweet paprika

1 tablespoon low-sodium soy sauce (for gluten-free, use tamari sauce)

1 tablespoon chopped fresh dill

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

1 cup milk

1/2 cup sour cream

1/4 cup chopped fresh parsley (plus more for garnish)

2 teaspoons lemon juice

1 teaspoon salt

1/4 teaspoon black pepper

croutons, for serving (optional)


Melt 2 tablespoons of butter in a 4-to 5-quart pot or dutch oven over medium heat. Add the onions and sauté for 5 minutes. Add all but 1-cup of the mushrooms and sauté for 5 more minutes. Stir in the dill, paprika, soy sauce, and broth. Reduce heat to low, cover, and simmer for 15 minutes.

Meanwhile, melt 3 tablespoons of butter in a small saucepan over low-medium heat. Add the flour and whisk continuously until mixture is smooth and golden in color. Add a small amount (about 1 cup) of the simmered broth to the roux, a little bit at a time while continuously whisking.

Pour the milk into the soup and stir well to blend. Add the thickened roux, stirring continuously until fully incorporated. Cover and simmer for 15 more minutes, stirring occasionally.

Meanwhile, sauté the cup of reserved mushrooms in the remaining tablespoon of butter until they are cooked through with crispy edges. If you like, season them with a bit of salt & pepper. Set aside to use as a garnish.

Finally, stir in the salt, ground black pepper, lemon juice, parsley, and sour cream. Mix well and allow to heat through over low heat, about 3 to 5 minutes. Do not boil.

Serve immediately topped with croutons, sautéed mushrooms, and fresh chopped parsley.

Recipe Notes

As illustrated, this is truly a very hearty soup. Loaded with flavor and chunks of mushrooms in every bite. If you prefer, you can...

Chop your mushrooms into small pieces …giving the final dish a completely different texture.

Or before adding the final ingredients, grab that immersion blender and create a smooth creamy mushroom bisque.

No matter what method you choose, your soup will be flavorful and delicious.


Warm Pureed Beans with Olive Oil


1 1/2 cups (about 276 grams) dried beans

3 cloves garlic, minced

1 teaspoon kosher salt or fine sea salt, plus more as needed

3 tablespoons plus 1 1/2 teaspoons extra-virgin olive oil, plus more as needed

For the beans: Soak the beans for at least 8 hours or overnight. Drain, then add enough fresh water to cover by two inches. Bring to a boil, boil for 5 minutes, then reduce the heat to a very low boil and cook, partially covered, until the skins have just begun to split. This may take from 30 minutes to 2 hours, depending on the freshness and the type of the beans. Taste a few of the beans: they should be quite soft but not yet falling apart (but if they are, use them anyway). Cook longer if needed, then turn off the heat, cover the pot, and let the beans rest for at least 15 minutes before using. (If the beans have been cooked in advance, reheat them in their cooking liquid until hot before pureeing.)

Add the garlic to the bowl of a food processor. Use a slotted spoon to transfer the beans to the food processor (retaining the cooking liquid in the pot), but don't worry about draining each spoonful thoroughly. Add the salt and the oil; puree until coarsely creamy. Add some of the reserved bean cooking liquid, a tablespoon at a time, and process further for a looser consistency. Taste, and add more salt as needed.

Main Dish

Roasted Beets and Shredded Mustard Greens

*Serve this on its own, or over Warm Bean Puree With Olive Oil (see related recipe above). The beets can be halved or quartered if they're a bit too large to remain whole. If you don't have mustard greens, use another spicy, peppery green, like arugula or watercress.


1 1/2 pounds small-to- medium beets, washed, trimmed and dried (unpeeled)

1/2 teaspoon kosher salt or fine sea salt, plus more as needed

2 tablespoons red wine vinegar

Leaves from 4 large mustard greens stems, cut into thin ribbons (chiffonade; 2 packed cups; may substitute arugula)

Extra-virgin olive oil, for drizzling

Freshly cracked black pepper


Preheat the oven to 425 degrees.

Wrap each beet in aluminum foil, then place directly on a rack in the center of the oven. Roast for about 45 minutes, or just until they can be pierced with the tip of a paring knife. (Larger beets may require more time.) Use tongs to transfer the wrapped beets to work surface; partially open them with the tongs to let steam escape. Let the beets rest until they are cool enough to handle.

Combine the salt and vinegar in a bowl large enough to hold the beets.

While the beets are still warm, discard the foil and peel their skins, which should rub off easily. Or use a paring knife, as needed. Halve or quarter the beets if they are on the larger side.

Add the beets to the bowl with the seasoned vinegar and toss thoroughly to coat. Marinate for at least 10 minutes.

When ready to serve, divide the beets among individual plates, then follow with the mustard greens, or toss them together and then divide among plates. Drizzle each portion with a little of the oil, and season with salt and/or pepper, as needed.


Banana Peach Soft Serve Ice Cream

Banana Peach Soft Serve—no churning required! A perfect cool treat for a warm summer day!

Prep Time5 mins


1 frozen banana

1 frozen peach

½ teaspoon vanilla

1 Tablespoon coconut oil optional*


Place all ingredients into a food processor.

**(note: a blender will give you more of a smoothie consistency, which is ok, but if you want scoop-able ice cream you need to use a food processor).

Pulse the ingredients to start breaking them up. They will be frozen so be patient! As the ingredients start to break up you can pulse for longer amounts of time. It will be very crumbly to start, but it will eventually come together.

Once the ice cream does come together and is scoopable, remove from food processor and divide into serving containers.

Serve right away. (This does not refreeze well—it becomes very hard. But I don’t think this will be a problem for anyone anyway! Just let it sit out of the freezer a few minutes before serving.)


*Coconut oil firms up at 76 degrees. Adding it into a frozen dessert obviously makes it harden right away, but I like it. The oil turns into little flakes of coconut that melt like chocolate chips do, and it adds a little tropical flavor boost. Try it if you want!

Meal #3


Grilled Spiced Peaches



3 white peaches pitted and quartered

1 tablespoon coconut oil melted

2 teaspoons raw organic honey melted

1/2 teaspoon cinnamon

1/8 teaspoon nutmeg

pinch of chili powder


Preheat your grill on high heat

While your grill is preheating, mix all your ingredients except the peaches well

Place your peaches in a mixing bowl and pour your sauce over them all ensuring an even coating of all the peaches

Once your grill is warm, place on the grill grates carefully ensuring they don't fall through

Grill for 5 mins on each side or until nicely charred, there are 3 sides so make sure you babysit your grill

Once done, let cool, serve and enjoy


Mustard Green Salad with Kamut, Orange, and Parmesan

Salty Parmesan and tart orange segments make this salad memorable.



2 teaspoons olive oil

2 teaspoons apple cider vinegar



1 cup mustard greens, thinly sliced

1 medium orange

1 cup cooked kamut (** Can use Other cooked grain)

1 ounce Parmesan, shaved


In a bowl, whisk together oil and vinegar. Season with salt and pepper. Add mustard greens and massage dressing into greens for 1 minute to soften greens slightly.

Remove skin and pith from orange. Working over bowl of mustard greens, use a small knife to separate orange segments from white membrane. Squeeze any remaining juice into bowl. Add kamut/ barley and Parmesan and toss to coat.

Main Course

Stuffed Acorn Squash

This stuffed acorn squash with spiced quinoa, avocado, and black bean salad is a delicious vegetarian dinner .

Serves: 6-8


3-4 small acorn squash, sliced in half

2 tablespoons extra-virgin olive oil

1 medium onion

2-3 garlic cloves, minced

1 teaspoon cumin

1 teaspoon coriander

1 (4 ounce) can of green chiles

1½ cups cooked quinoa

1 (14 ounce) can black beans, drained and rinsed

¼ cup chopped scallions

¼ cup toasted pepitas

¼ cup feta cheese (optional)

2 avocados, diced

A few squeezes of lime

Sea salt and freshly ground black pepper


Preheat oven to 400 degrees F.

Cut acorn squash in half and scoop out the insides. Drizzle with olive oil and sprinkle with salt and pepper. Roast cut side up for for about 35-50 minutes or until your squash is tender in the middle and browned around the edges. (The timing will depend on your squash. If it’s taking too long to become tender, flip it upside down for a portion of the roasting time).

Meanwhile, heat oil in a large skillet over medium heat. Add the onion and a few pinches of salt and pepper. Cook the onion until translucent, then add the garlic, cumin, and coriander and stir. Add the green chiles and stir again, then add the quinoa, black beans, scallions, pepitas, feta cheese, a squeeze of lime, and a bit more salt and pepper, to taste.

Remove skillet from the heat, let it cool, then stir in the diced avocado. Taste and adjust seasonings.

Scoop the filling into the acorn squashes halves. (Note: if you’re not scooping the filling into the squashes right away, scoop the mixture out of the pan and into a bowl and set aside.)


Make ahead tip: make the quinoa pilaf up to two days in advance and store it in the fridge. Wait to add the avocado until ready to stuff & serve. Vegan option: skip the cheese.


Coconut Banana Cheesecake

Total Time 5 minutes


1 cup 250 g Peanuts (roasted, lightly salted)

1 1/2 teaspoon Coconut Oil

1 cup Coconut Cream

1 Banana

1 tablespoon Pure Maple Syrup

1/3 cup 70 g Mini Chocolate Chips ( Vegan if preferred)


Line a 7-inch springform with parchment paper.

Prepare crust by pulsing peanuts and coconut oil in food processor. Pulse until crumbly. Press peanut crust firmly into bottom of springform.

Rinse out food processor and pulse coconut cream, banana, and maple syrup together until creamy and smooth. Spread coconut-banana filling over peanut crust.

Sprinkle chocolate chips on top of filling.

Place in freezer for at least 10 minutes until firm then remove from cheesecake from springform and serve.

Recipe Notes

1) To make this recipe raw vegan, use raw peanuts and omit maple syrup.2) Pulse peanuts and coconut oil just enough to make a sticky and crumbly crust. You don't want the peanuts to turn into peanut butter. 3) Allow edges of cheesecake to freeze well before attempting to remove from springform.4) Store cheesecake in fridge. If fridge is not cold enough, store in freezer and allow enough time for it to thaw.5) You can use store bought coconut cream or place a can (or two depending on brand) of coconut milk in fridge for at least 4 hours. Carefully, without sloshing the coconut milk around, open the can. Scoop the hard, white coconut cream out of the can.

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