Healthy Recipes by Keri

Fresh Salsa

4-6 ripe tomatoes

2 cans stewed tomatoes

2 T. lemon juice

4-6 jarred jalapenos or to taste

2 mild onions

1/2 bunch cilantro

salt and pepper to taste

1/4 to 1/2 half head of green cabbage

Chop ingredients into small chunks, mix together and serve with chips or any mexican dish!

Mexican Style Lasagna

1 c. fresh cilantro leaves, chopped

4 green onions, finely chopped
1 bunch of spinach, chopped

8 corn tortillas (can use flour)

1 can pinto or black beans

1 c. prepared salsa

8 oz. pepper jack cheese

Preheat oven to 425. Mix chopped spinach, cilantro and green onions; add 1 t. salt and 1/4 t. pepper. Coat

an 8x8 pan with cooking spray. Lay four tortillas in bottom of dish. Layer half of the beans, salsa, spinach mixture

and cheese; repeat, ending with cheese. Press gently. Cover with foil. Bake 30 minutes; remove foil and bake

5-15 minutes longer until golden. Adjust oven temp. depending on how accurate your oven is.

Fruit Salad

1/2 container of large vanilla yogurt

1/2 c. brown sugar (to taste)

mix and add the fruit.

1 large banana

2 apples, diced

1 large bunch of grapes

sprinkle cinnamon on top

Hearty Black Bean soup by Bambi

1 cup tomato salsa
2 15 1/2oz cans black bean drained and rinsed
(OR 2 cups dried beans (rinsed), 8 cups water, and salt in crock pot for 4 hours on high)
2 cups chicken broth
1 t lime juice
2 T chopped cilantro

-Heat salsa, beans, and broth in large sauce pan. Bring to boil.
-If you want add ground flax seed and wheat germ for extra nutrition.
-Then lower heat and let simmer for 15 min.
-Let soup cool slight and ladle half of it into food processor or blender and puree it then return to pot.
-Stir in lime and cilantro and heat mixture.
When serving you can add a dollop of sour cream on top if desired.

Baked Creamy Chicken Taquitos by Bambi

1/3 C (3 oz) cream cheese
1/4 C green salsa
1T fresh lime juice
1/2 t cumin
1 t chili powder
1/2 t onion powder
1/4 t granulated garlic, or garlic powder
3 T chopped cilantro
2 T sliced green onions
2 C shredded cooked chicken (for extra yumminess, use grilled taco chicken!)
1 C grated pepper jack cheese

-small corn tortillas
-kosher salt
-cooking spray

- Heat oven to 425. Line a baking sheet with foil and lightly coat with cooking spray.
- Heat cream cheese in the microwave for about 20-30 seconds so it's soft and easy to stir. Add green salsa, lime juice, cumin, chili powder, onion powder and granulated garlic. Stir to combine and then add cilantro and green onions. Add chicken and cheese and combine well.
- You can prepare up to this step ahead of time. Just keep the mixture in the fridge.
- Work with a few tortillas at a time and heat in the microwave until they are soft enough to roll without cracking. It helps to place them between damp paper towels. Usually 20-30 seconds will do it. If you find yours are cracking when you roll them or are coming unrolled right away, just try heating them longer and try the paper towel thing.
- Place 2-3 T of chicken mixture on the lower third of a tortilla, keeping it about 1/2 inch from the edges.

- Then roll it up as tight as you can. Place seam side down on the baking sheet. Lay all of the taquitos on the baking sheet and make sure they are not touching each other. Spray the tops lightly with cooking spray or an oil mister and sprinkle some kosher salt on top.

- Place pan in oven and bake for 15-20 minutes or until crisp and the ends start to get golden brown.

Makes 16

Asparagus Roll-ups by Tanille

Jar of pickled asparagus
Sliced deli ham
Cream cheese (can use less fat or fat free for healthier option)

Evenly spread cream cheese onto ham slices. Place asparagus spear on the edge and roll up. Slice into whatever size you’d like!

Healthy-ish Cookies by Nicole

1 c. butter, softened

1 34 c. white sugar

1 c. brown sugar

2 tsp. vanilla

2 large eggs

3 c. flour

2 tsp baking soda

2 tsp cinnamon

1 c. milled flaxseed

1/2 c. flaked coconut

2 c. rolled oats

2 c. craisins

1 c. dark chocolate chips (I use a little more....maybe 1 1/4 - 1 1/2)

dash of sea salt

1-2 TB milk (or water)

Preheat oven to 350 (325 convection). Grease cookie sheets or line with parchment paper. Cream together butter, sugars and vanilla until light and fluffy. Add eggs, beating well after each one. In a separate bowl, combine flour, baking soda, and cinnamon. Gradually add to creamed mixture. Then use that bowl to combine the remaining ingredients (except for the milk). Fold in (or use the lowest setting to stir in if you are using an electric mixer). If the mixture is a little dry, add some milk or water (I add about 3 TB milk). Bake for 12-14 minutes (I bake for about 11 minutes on convection).

Berry Smoothie by Cecilee

1 banana
1/2 c. orange juice
1/2 c. lowfat milk
5-6 ice cubes
1/4 c. almonds (or less, depending on your preference)
1/2 c. frozen berries (Kirkland brand from Costco)
1/2 scoop whey protein powder (from Costco)

Blend until smooth. Add the protein powder at the very end. Enjoy!

Quinoa Salads by Alicia

Berry Quinoa Salad


This can be for breakfast or a side salad, or lunch or just a midnight snack.

2 cups dry quinoa
4 cups water
1/2 tsp. salt
3 cups berries (any combination)
1/2 cup sour cream (can use fat free) or plain Greek yogurt
3-4 tbs. brown sugar

Rinse dry quinoa, then add to salted water and cook until liquid is absorbed, about 15 minutes. Allow quinoa to cool completely. Add sour cream and sugar and mix thoroughly then toss in berries. You can always adjust amounts on everything to suit your liking.


Edamame Quinoa Salad

• 1/2 cup dry quinoa (cooked according to package)
  
• 1/2 chopped red pepper
• 1/2 cup shelled edamame
• 1/8 diced green onion
• 1/4 cup craisins
• 4 tbsp sunflower seeds, shelled

Red Wine Vinaigrette Dressing

• 4 tbsp olive oil
• 4 tbsp red wine vinegar
• 2 tsp Dijon mustard
• Pinch sugar
• Salt and pepper to taste