Recipes

Is there anything more refreshing than watermelon in the summer? Here’s an easy, fast, and healthy way to enjoy it in a protein-packed smoothie. Enjoy! Ingredients: 1 cup fresh watermelon (cut into 1-inch chunks) 1 cup frozen strawberries 1/2 banana (peeled & frozen, cut into chunks) 1/2 cup almond milk (or other non-dairy milk) 1/2 Medjool date, pitted (optional) 1 scoop vanilla protein powder Directions: Add all ingredients into a high-speed blender. Blend until smooth. Pou

Swapping beef for turkey will save you calories and fat. In this recipe, adapted from “Jerusalem: A Cookbook,” grated zucchini adds fiber and keeps these patties nice and juicy. Fresh herbs, garlic, and a dose of cumin perk up the taste. Frying them in olive oil adds another layer of caramelized flavor, and a dollop of citrus-infused yogurt provides just the right tart, creamy contrast. Serves 4-6. – Susan Puckett Lemony Yogurt Sauce: • 2/3 cup plain Greek yogurt • 1 tablespo

Three-bean salad is a staple for picnics, cookouts, and potlucks. It’s easy to make and tote and goes well with everything. This slight adaptation from a recipe on The Mediterranean Dish website is richer in protein, with chickpeas and cannellini beans joining the red kidney. Add crumbled feta and it’s a meal in itself. Save time and use bottled dressing. Serves 8. – Susan Puckett Vinaigrette: · 2 garlic cloves, minced · 1 ½ teaspoons Dijon mustard · 2

This easy one-pan meal is lightly adapted from one by Melissa Clark on the New York Times cooking app. Inspired by the vibrant Thai meat salad called larb, it starts with crumbled ground turkey and red onions that sizzle together until browned and crispy. It’s low in fat, high in protein and fiber, inexpensive, and lightning-fast to make. Serve it warm or room temperature with rice, Asian noodles, or flatbread. Or skip the carbs and scoop it up with crisp lettuce leaves. Se

Smoked salmon instantly elevates an ordinary bagel with rich, smoky flavor plus high-quality protein and heart-healthy omega-3s. And it can work the same magic on a simple green salad. Here, crumbled goat cheese stands in for the traditional cream cheese schmear, and avocado chunks, cherry tomatoes, cukes, and red onion slices join forces to make a colorful, nutrient-packed meal in a bowl. Serves 4-6. – Susan Puckett Dressing · 3 tablespoons fresh lemon juice or white

A handy recipe for the next time you need an irresistible appetizer. Ingredients: · 1 15-ounce can black beans, rinsed · ½ cup shredded Monterey Jack cheese · ½ cup prepared fresh salsa · 4 8-inch whole-wheat tortillas · 2 teaspoons canola oil, divided · 1 ripe avocado, diced Directions: 1. Combine beans, cheese and ¼ cup salsa in a medium bowl. 2. Place tortillas on a work surface. 3. Spread ½ cup filling on

Fried rice is great for turning leftovers and kitchen scraps into a quick meal that’s as delicious as it is frugal. Timing and organization are key. This recipe, slightly adapted from one in Atlanta Michelin-starred chef Ron Hsu’s new cookbook, “Down South +East: A Chinese American Cookbook,” written with Hugh Amano, is a prime example. Make sure you have all the ingredients prepped and ready to go near the stove before you start. Collards and kimchi (available ready-made in

Healthy deviled eggs made with Greek yogurt (that’s right, no mayo!) get a Mediterranean twist in this easy to make holiday appetizer recipe. Prep Time: 10minutes mins Cook Time: 15minutes mins Total Time: 25minutes mins Gluten Free 12 servings Author: Suzy Karadsheh on https://www.themediterraneandish.com/healthy-deviled-eggs/ Ingredients - 6 large eggs - ¼ cup Greek yogurt - 1 teaspoon Dijon mustard - Kosher Salt - ½ teaspoon garlic powder - Sweet or smoked Spanish paprika,

Farro is a wholesome 20,000-year-old form of wheat that’s become a staple in many fitness-minded kitchens. It’s rich in fiber, protein, and antioxidants. And its mildly nutty flavor and chewy texture pairs well with all kinds of ingredients. Serve it as a side dish alongside any protein and veggie for one night, and reserve half for a hearty grain bowl the next. Here it’s joined by sauteed and well-seasoned shrimp, colorful quick-cooked vegetables, crumbled feta, and toasted

Check out this easy smoothie rich in Vitamin C, Iron, Magnesium & Potassium including healthy fats and your hit of protein!

When he’s off duty from his Michelin-starred Atlanta restaurant Lazy Betty, chef Ron Hsu often turns to simple comfort foods inspired by both his Georgia upbringing and Chinese heritage. This quick, frugal recipe is adapted from one such dish featured in his new cookbook, “Down South + East” (Abrams, $40). His version starts with Chinese egg noodles, which can be tricky to find in some supermarkets. But instant ramen noodles make a fantastic substitute. Scrambled eggs furnish

A can of tomato soup and the makings of a grilled cheese sandwich can warm your belly and your soul in a hurry on cold and dreary days. You get a dose of vitamin C, lycopene, and potassium from the tomatoes, protein and calcium from the cheese, and some quality fiber-rich carbs from bread, if you choose wisely. Leftovers freeze great. And the possibilities for embellishing are endless. Add white beans, sausages, and cooked spinach and you have a hearty meal in one. 6-8 servin

Cantonese cooks are renowned for the crispy fried dishes they season with a special salt and pepper blend — from shrimp to ribs to tofu. Here it stars in a healthy vegan meal festive enough for a Lunar New Year celebration, yet quick enough to pull together on any weeknight. It’s lightly adapted from a recipe that first appeared in Nisha Vora’s “Big Vegan Flavor” (Avery Books, 2024) and more recently in the New York Times. The savory tofu squares are tossed together with blis

This recipe replaces most of the cream cheese in a traditional cheesecake with 1 percent cottage cheese. And it adds cocoa powder and just a touch of melted chocolate. The result is a silky rich, deeply chocolaty dessert. From the Food Network. Crust: · 1 1/4 cups chocolate graham cracker crumbs, 8 whole sheets · 2 tablespoons granulated sugar · 2 tablespoons water · 1 tablespoon melted unsalted butter Filling: · 2 ounces semisweet ch

“White chili” has become a popular alternative to that standard bowl of red, and a reliable choice to serve at a Super Bowl party or some other gathering that might include folks averse to red meat and mouth-searing spice. Most recipes include turkey or chicken, cannellini beans and mild green chiles in a rich, creamy base. For this version, an extra can of beans is pureed and folded into the mixture for thickening rather than cream, saving some calories and boosting the fibe

Cauliflower surely ranks as one of the most versatile veggies on the planet — not to mention the healthiest. It’s low in calories, high in fiber and myriad nutrients, and filling enough to stand in for meat. This one-dish dinner, adapted from Christopher Kimball’s “Milk Street Shorts”, joins those florets with protein-rich chickpeas, a dose of curry seasoning, and whatever other hearty veg you wish to throw onto the sheet pan. Rev up the protein by topping it off with a cream

On cold winter days when you’re too tired to cook, your slow cooker can be your salvation — as this low-fat, high protein recipe from the New York Times by Sarah DiGregorio brilliantly illustrates. The complexity of the flavours belies the simplicity of the ingredients and the method. Toss a couple of packages of boneless skinless chicken thighs into the slow cooker with hoisin sauce, tomato paste, garlic and a few other seasonings, set the timer, then go about your business

Pre-sliced smoked salmon is a convenient source of high-quality protein, omega-3s and other essential nutrients that can elevate the taste of so many things. This quick pasta dish is a great example. A splash of cream lends a touch of richness while keeping this dish on the light side, and toasted pine nuts, lemon juice, and herbs add dimension. Green peas or asparagus tips would also be welcome. While smoked salmon is high in sodium, a little goes a long way. Do taste before

Here’s a handy recipe for any time of year. We always need healthy, delicious CHOCOLATE, right? Great for breakfast or snacking, and fun to bake with little visitors. Makes 12. From Tastes Better from Scratch. INGREDIENTS: • 1/2 cup whole wheat flour • 2/3 cup all-purpose flour • 1/3 cup granulated sugar • 1/3 cup unsweetened cocoa powder • 1 teaspoon baking soda • 1/4 teaspoon ground cinnamon • 1/4 teaspoon salt • 1/2 cup semi-sweet chocolate chips • 2 large organic eggs •