Healthy Recipes

  • Milk-Braised Pork Loin
    Prep time: 90 minutes Cook time: 3 hours
    In this simple adaptation of classic Italian dish, pork loin is braised in milk to create an intensely-flavored sauce and juicy, tender meat. Use a heavy pot for cooking to help prevent the milk from curdling. If the milk forms “clusters,” don’t worry—that is one of the characteristics of this recipe. You will be adding 9 essential nutrients to your family's dinner including calcium, potassium and vitamin D by cooking with milk.
  • Anytime Frittata
    Prep time: 5 minutes Cook time: 10 minutes
    I encourage Y members to take small steps towards moving forward to a healthy and balanced lifestyle that includes wise nutrition choices and physical activity.
  • Grilled Chicken Zucchini Ribbon “Pasta”
    Prep time: 10 minutes Cook time: 20 minutes
    This recipe has it all – easy to prepare, delicious and pleasing to the eye! It’s also a perfect fit for anyone trying to eliminate carbs from their diets – they wont even miss the pasta when they taste the zucchini ribbons! It’s a great way to get kids to eat more vegetables, too!
  • Red Black Eyes and Banana
    Prep time: 2 to 5 minutes Cook time: 30 minutes
    This is an African dish that I have adapted and made my own! Bold spices and sweet bananas from West Africa right in your own kitchen. Cream tomato and savory black eyes with a coconut friend plantain! Make sure to share with the people you love. Fresh is always best.
  • Surprise Crabmeat Appetizer
    Prep time: 10 minutes Cook time: 3 minutes
    After the death of my mother, I took over the responsibility of my sister’s care. Beverly, like some others with Down’s Syndrome, she had developed a weight issue. The challenge and mission was to change my sister’s lifestyle so that she could live healthier. After one year of routine exercise and a diet that excluded red meat, refined sugar and fatty foods, Beverly lost over 85 pounds.
  • Upstanding Broccoli Corn Muffins
    Prep time: 15 minutes Cook time: 30 minutes
    Since I teach nutrition and food preparation, it's difficult to narrow down my tips. I cook every day and I eat a wide variety of fruits and vegetables, whole grains, dairy and protein foods and enjoy trying new foods. I don't eat foods that come in a lot of packaging, preferring fresh foods that are minimally processed. Water and milk are my beverages (coffee, too). I eat at a fast food restaurant about once a year just to prove I'm not a health nut. I try to choose seafood, legumes, nuts and seeds as my protein foods most often and I am known for my love of sardines and speckled trout. I like to go to the Red Stick Market and buy what the farmer's sell. That means that I eat a seasonal diet as much as possible. I abhor waste so I save money by planning my meals and using everything I've purchased, right down to the vegetable peels and chicken bones in a soup. My healthy lifestyle is dancing in the kitchen, doing all my own yard work, walking as often as I can and staying grateful. I do all those things that you are supposed to do: sleep well, wash your hands often, wear sunscreen and brush and floss.
  • Super Hero Spaghetti Squash
    Prep time: 5 minutes Cook time: 1 hour
    Balance is key! We eat lots of vegetables and appropriate sizes of organic, grass-fed humane meat. We drink lots of water and make sure we have splurges 20 percent of the time. Staying healthy is truly about making the connection between how you feel when you make great food choices. Good food, good moods!
  • Chicken Pico with Black Beans
    Prep time: Start to finish 20 minutes Cook time: 0
    I am a working mother who is passionate about food not only for taste but for nutrition as well. My husband and I cook dinner six to seven days a week. With both of us working, we plan in advance and usually spend 20 to 30 minutes preparing dinner. We also prepare some meals in advance and freeze them. In particular, I make chicken nuggets and freeze them for our son.
  • Grapefruit and Avocado Salad
    Prep time: 10 minutes Cook time: 10 minutes
    By using fresh, un-cooked ingredients, we keep all the natural fiber and subtle flavors. You can use your choice of vinegars or none at all. The citric acid in the grapefruit balances the olive oil well enough. Choose avocados that are firm but soft to the touch. Avocados have 35 percent more potassium than bananas and have fiber and antioxidants.
  • Turkey Spinach Lasagna
    Prep time: 45 minutes Cook time: 55 minutes
    Who doesn’t love a good lasagna? But between the red meat, rich sauce and fattening cheese, it can do a number on your digestive system, so just changing a few items, you can reduce the fat content, sodium and calories and still make it taste good. I even added a heart-healthy vegetable!