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Healthy Holidays: Spinach-Roasted Red Pepper Dip


✦1⁄2 cup shredded part- skim mozzarella cheese

✦ 1⁄2 cup plain low-fat or fat-free yogurt

✦ 1⁄2 cup light mayonnaise dressing or salad dressing

✦ 1⁄4 cup grated Parmesan cheese

✦ 1 tablespoon all-purpose flour

✦ 1 teaspoon Dijon-style mustard

✦1 cup loosely packed fresh spinach leaves, coarsely chopped

✦3⁄4 cup bottled roasted red sweet peppers, drained and chopped

✦1⁄4 cup thinly sliced green onions

✦3 red and/or yellow sweet peppers, seeded and cut into strips, or desired dippers


1. Preheat oven to 350°F. In a large bowl, stir together mozzarella cheese, yogurt, mayonnaise dressing, 2 tablespoons of the Parmesan cheese, the flour, and the Dijon mustard.

2. Stir in the spinach, roasted red peppers, and 2 tablespoons of the green onions. Spread the cheese vegetable mixture evenly into a 1-quart ovenproof shallow dish or a 9-inch pie plate. Sprinkle with the remaining 2 tablespoons grated Parmesan cheese.

3. Bake the dip, uncovered, for 15 to 20 minutes or until the edges are bubbly and the mixture is heated through. Sprinkle with the remaining 2 tablespoons green onions. Serve with red and/or yellow sweet pepper strips. Makes 21⁄4 cups.

NUTRITION FACTS PER SERVING: Calories: 21, Total Fat: 2 g (0 g sat. fat), Cholesterol: 3 mg, Sodium: 47 mg, Carbohydrates: 1 g, Fiber: 0 g, Protein: 1 g.

Delicious Low Calorie Soup


This hearty soup is loaded with super foods and antioxidants to promote weight loss. What’s the best part of the soup aside from the flavor? It’s only 88 calories per cup, making it the perfect, low calorie meal option.


1 small, white onion
2 cloves garlic, minced
5 oz package sliced shiitake mushrooms
3 carrots, sliced
1 zucchini, diced
1 yellow squash, diced
8 oz fresh green beans
15 oz can organic kidney beans
3 cups shredded purple cabbage
3 cups low-sodium organic veggie juice
2 cups organic, low-sodium chicken broth
2 – 14.5 oz cans organic, no salt added diced tomatoes
1 tsp Italian seasoning
salt and pepper


  1. Spray a large frying pan with cooking spray. Sauté onion, garlic, mushrooms and carrots for five minutes over medium heat.
  2. Combine sautéed onion, garlic, mushrooms and carrots with remaining ingredients in slow cooker. Stir until combined.
  3. Cook on high for three hours.

Nutrition (Per 1 cup serving):

Calories – 88
Fat – 0g
Carbohydrates – 19g (15g net carbs)
Fiber 4g
Protein 4g
Sugars 6g


Summer Salad Recipe



• 5 oz mixed lettuce leaves
• 1 pint blueberries
• 1 pint strawberries
• Few sprigs of parsley
• Few sprigs of mint
• 4 1/2 oz Brie cheese, sliced into small pieces
• 1 tbsp olive oil
• 1 tsp honey
• Salt & pepper
• Almonds


• Place first six ingredients in a serving bowl
• Make dressing by mixing all other ingredients in a small cup until thoroughly blended
• Drizzle dressing over salad
• Top salad with almonds



Zesty Vegan Chickpea Salad




• 2 1/2 cups canned chickpeas rinsed & drained
• 1/2 tsp salt
• 1 1/2 tsp cumin
• 1 clove garlic, chopped
• 2 tbs extra virgin olive oil
• 1 tsp red pepper flakes
• 1/2 cup black olives, pitted & roughly chopped
• 2 tbsp freshly squeezed lemon juice
• 1/4 cup flat leaf parsley
• Ground black pepper & salt to taste
• 1 bag of desired tortilla chips


• Garlic paste: In a small bowl, mix salt, garlic and 1/2 a tsp of the olive oil. Add red chili pepper flakes and mix. Add the remaining olive oil. Set aside.

• In a medium bowl, combine chickpeas, olives, and parsley. Add garlic paste and mix well. Add cumin and lemon juice. Stir to combine. Taste for salt and pepper. Serve with tortilla chips if desired.

Enjoy this fiber-rich and low-cholesterol meal!

Staying upbeat with beets!


Health benefits of beets:

  • Beets are high in many vitamins and minerals: potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; folic acid.
  • Beets cleanse the body: by detoxifying the liver and purifying the blood
  • Beets help your mental health: they contain tryptophan, which relaxes the mind and creates a feeling of well-being. They also contain betaine, a substance that is used in some treatments of depression.
  • Beets can lower your blood pressure
  • Beets are used as a stomach acid tester
  • Beets are a high source of energy


Beet and Grapefruit Salad:


3 medium beets (greens removed)
2 red grapefruits
1 teaspoon honey
1/8 teaspoon fine sea salt
2 tablespoons chopped fresh mint leaves



  1. Preheat the oven to 375°F
  2. Wrap beets individually in aluminum foil and place on a baking sheet
  3. Roast until beets are tender (50 to 60 minutes)
  4. When cool enough to handle, unwrap beets and rub each with a paper towel to remove skins
  5. Halve and slice beets
  6. Peel grapefruit and remove all skin from each section
  7. Toss grapefruit (and juices) in a bowl
  8. Gently stir in honey and salt
  9. Add beets and toss
  10. Garnish with mint


Easy Salmon Recipe

healthy salmon recipe

Salmon is one of the healthiest foods people can eat. Some of the benefits of wild salmon include:

  • Helps to maintain brain health
  • Improves eye health
  • Reduces high blood pressure
  • Protects skin
  • Protects digestive tract
  • Reduces depression

Here’s a quick salmon recipe that’s easy for a healthy and delicious dinner:


  • Two tablespoons lemon juice
  • ⅓ cup soy sauce
  • ⅓ cup brown sugar
  • ⅓ cup warm water
  • ¼ cup olive oil
  • 1 ½ pounds salmon fillets
  • One teaspoon garlic powder
  • One teaspoon salt


  1. Stir together lemon juice, soy sauce, brown sugar, water and olive oil until the sugar is dissolved.
  2. Season fillets with garlic powder and salt
  3. Place salmon fillets in a bag with the lemon mixture and marinate for two hours.
  4. Preheat the grill to medium heat
  5. Cook the salmon fillets for six to seven minutes on each side.

Need a side dish? Salmon goes perfectly with grilled asparagus – just add a little lemon juice and grill until slightly browned on each side.


No Bake Peanut Butter and Oatmeal Energy Bites!

healthy snack recipes

Looking for a healthy, delicious snack that is easy to take with you on-the-go? This recipe for no bake peanut butter and oatmeal energy bites is the perfect snack for you and your kids.


  • One cup of old fashioned oats
  • Three tablespoons of natural peanut butter
  • One teaspoon of vanilla extract
  • One tablespoon of honey


  1. Pulse oats in a food processor until they’re the size of granola pieces.
  2. Add in peanut butter and pulse a few more times to make sure everything is mixed well.
  3. Decide whether you need to add more peanut butter based on whether the oats look dry
  4. Add in vanilla and honey until the mixture is sticky.
  5. Scoop the mixture out and roll it into balls with your hands.

Feeling creative? Mix it up by adding your favorite ingredients such as chopped walnuts or dried cranberry!

Putting these tasty treats in the refrigerator could dry them out, so make sure you keep them in an airtight container in a pantry instead.


Green Smoothie for Weight Loss

weight loss smoothies

Replace one meal a day with this healthy, five-ingredient green smoothie for weight loss and watch the pounds melt off! The combination of protein, fiber and super foods gives your body the nutrients it needs and keeps you full for hours, reducing snacking.

Ingredients for Green Smoothie

● 1 medium banana
● 1 small avocado
● 2 cups spinach
● 1 green apple
● 1 cup plain Greek yogurt


1. Blend yogurt, avocado, banana, spinach and apple until smooth.
2. Pulse mixture as needed.
3. Scrape down the sides of the blender a few times to ensure you get all the ingredients.


● Calories – 534
● Carbohydrates – 62.94
● Fiber – 17.5
● Protein – 18.62

Find the original recipe at

Heart Healthy Vegetable Soup Recipe

healthy soup recipes

Looking for some heart healthy inspiration? This vegetable soup recipe is healthy, delicious and easy to make. Team this soup with some crisp winter apples or pears and you’re ready for company. You can also make a double batch and freeze half for another meal.


  • 2 teaspoons extra virgin Olive Oil
  • ½ pound leeks, trimmed, split in half lengthwise, and well rinsed
  • 1 medium white onion, chopped
  • ½ pound carrots, thinly sliced on the diagonal
  • 2 large celery ribs, thinly sliced on the diagonal
  • 2 tablespoons dried lentils, rinsed and picked over
  • 2 tablespoons dried split peas, rinsed and picked over
  • 2 tablespoons dried small white beans, rinsed and picked over
  • 1 teaspoon dried thyme
  • ½ teaspoon freshly ground pepper
  • 2 quarts fat-free, reduced sodium chicken or vegetable broth
  • One 14½-ounce can no-salt-added plum tomatoes, drained and coarsely chopped
  • ¼ pound spinach touch stems discarded


  1. In a large soup pot, heat the oil over medium-low heat. Thinly slice the leeks and add them to the pot along with the onion. Cook, stirring, until the vegetables wilt, about 5 minutes.
  2. Add the carrots, celery, lentils, peas, beans, thyme, pepper and broth. Bring to a boil. Reduce the heat and simmer, covered, for 45 minutes, stirring occasionally.
  3. Stir in the tomatoes and continue to simmer, covered, for another 15 minutes, until the white beans are tender.
  4. Stir in the spinach and simmer, uncovered, until wilted, about 3 minutes.
  5. Ladle into soup bowls and serve.

Nutritional information

Calories: 130 calories
Total Fat: 3 g
Saturated Fat: 0.5 g
Protein: 9 g
Carbohydrates: 21 g
Dietary Fiber: 5 g
Cholesterol: 0 mg
Sodium: 130 mg
Potassium: 120 mg

Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books)