Recipes perfect for Spring & Summer from our Healthy Cookbook!
Zesty Zucchini Salad with yogurt dressing
Ingredients Needed
- Juice of 1 lemon
- 2 tsp extra virgin olive oil
- ½ tsp garlic, minced (or 1 clove minced)
- ¼ tsp pepper
- 4 large zucchinis, grated
- 1 tbsp parsley, chopped (or 1 tsp dry)
- 2 tbsp dill, chopped (or 2 tsp dry)
- 2 tbsp red onion, sliced thinly and chopped
- ¼ c crumbled low-fat or fat-free feta cheese
- ¼ c fat free Greek yogurt (optional)
Directions
- In a small bowl, combine lemon juice, olive oil, garlic, salt and pepper, set aside.
- Wash and dry zucchini, parsley and dill.
- Create ribbons with zucchini by using a hand peeler or grater – Add to medium sized bowl
- Mix parsley, dill, onion, feta, and yogurt (if desired) into zucchini ribbons
- Pour lemon dressing over zucchini mixture
- Chill covered 2 hours or overnight before serving
Servings – ½ C.
Calories: 65
Fat: 3 g
Carbs: 8 g
Protein: 4 g
Sugars: 0 g
Fiber: 2 g
Gluten Free Blueberry Muffins
Ingredients Needed
- 2 c almond flour • ½ c tapioca starch
- ½ tsp baking soda • ½ tsp baking powder
- 1/8 tsp salt • 3 eggs
- 1/3 c honey • ¼ c coconut oil
- 1 tsp vanilla • 1 c fresh blueberries
Directions
- Preheat oven to 325 degrees
- Fill your muffin pan with 12 paper liners
- Mix all dry ingredients together
- In a seperate bowl, mix all the wet ingredients together
- Mix all together, and fill muffin liners 2/3 full.
- Bake at 325 degrees for 20-25 minutes
Servings – Makes 12 muffins, 1 per muffin
Calories: 215
Fat: 16 g
Protein: 2 g
Carbs: 83 mg
Sodium: 83 mg
Fiber: 2 g
Chicken Kabobs with Peppers and Pineapple Marinade
Ingredients Needed
- 1 lb boneless, skinless chicken breasts (cut into at least 36 pieces)
- 2 tsp low-sodium soy sauce
- 20 oz canned, unsweetened juice from pineapple chunks can
- 1 tsp jarred, minced garlic
- Non-stick cooking spray
- 36 pineapple chunks
- 2 fresh, chopped bell peppers (chopped into 36 pieces)
- 1 pint grape or cherry tomatoes
- 12-15 wooden skewers
Directions
- In a plastic bag, add chicken chunks
- Add soy sauce, 1 cup pineapple juice, and garlic into the plastic bag – Seal and let the chicken marinate in fridge for about 15 minutes
- Pull bag of chicken from refrigerator and using tongs, place pieces of chicken into a large bowl
- Preheat oven to 400
- Place pineapple chunks in a bowl – Place pieces of pepper andtomatoes in separate bowls
- Thread pineapple, tomato, chicken, and peppers on wooden skewers.
- Place prepared skewers on baking sheet that has been sprayed with cooking spray or is covered with foil – Skewers can also be placed on top rack of grill**
- Cook kabobs approximately 15 minutes, until chicken has brown edges and internal temp has reached 160 degrees
Servings – Makes 4 Servings
Calories: 275
Fat: 4 g
Carbs: 30 g
Protein: 27 g
Sodium: 342 mg
Fiber: 4 g
** If grilling, soak wooden skewers in water for 20 minutes before threading process. This reduces the risk of burning the wooden skewer during the grilling**
Chocolate Coconut Milk Ice Cream
Ingredients Needed
- 1 14 oz can full-fat coconut milk
- ¼ c + 2 tbsp cocoa powder
- ¼ c honey or maple syrup
- 1 tsp vanilla extract
Directions
- Combine all of the ingredients in a blender, and blend until smooth and creamy
- Adjust the flavor to your taste, add additions such as slivered almonds, coconut or cacao nibs
- use ice cream maker with manufacturer’s instructions
OR
- Place in the freezer for 4-6 hours, or until firm.
- If your ice cream gets too firm in the freezer, allow it to thaw at room temperature for 15-20 minutes before serving.
Servings – Makes 4 servings
Calories: 177
Fat: 13 g
Carbs: 17 g
Protein: 2 g
Sodium: 17 mg
Fiber: 1.6 g
Purchase your copy of the Family Wellness Healthy Cookbook for only $25 at the Front Desk! With over 100 recipes, your family will love what’s for breakfast, lunch and dinner. 100% of the proceeds will go to the Inspire Wellness Initiative!