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Healthy Recipes! Breakfast, Lunch, Dinner

BREAKFAST

Protein-Packed Blueberry Lemon Ricotta Pancakes

  • 2 cups frozen wild blueberries

  • 1⁄2 cup water

  • 1⁄4 cup sugar

  • 1 cup plain Greek yogurt

  • 1 cup low-fat cottage cheese or

  • ricotta

  • 3 eggs

  • Juice of 1 lemon

  • 1 cup white whole wheat flour (we like King Arthur's, but these can be just as easily made with white flour—you'll just sacrifice a few grams of fiber.)

  • 1⁄2 tsp baking soda

  • Pinch of salt

DIRECTIONS

1. Mix the blueberries, water, and sugar in a saucepan.

2. Cook over low heat, stirring often, for 10 minutes or until the blueberries begin to break apart.

3. Whisk together the yogurt, cottage cheese, eggs, and lemon juice in a bowl.

4. Mix the flour, baking soda, and salt in another bowl. Add the flour to the yogurt mixture and stir just until blended.

5. Heat a large skillet or sauté pan over medium-low heat.

6. Coat with nonstick cooking spray and add batter in large spoonfuls (about 1⁄4 cup each).

7. Flip the pancakes when the tops begin to bubble, 3 to 5 minutes, and cook the second side until browned. Serve with the warm blueberries.





LUNCH

Grilled Chicken Salad w/ Seasonal Fruit

  • 1-pound skinless, boneless chicken breast halves

  • ½ cup pecans

  • ⅓ cup red wine vinegar

  • ½ cup white sugar

  • 1 cup vegetable oil

  • ½ onion, minced

  • 1 teaspoon ground mustard

  • 1 teaspoon salt

  • ¼ teaspoon ground white pepper

  • 2 heads Bibb lettuce - rinsed, dried and torn.

  • 1 cup sliced fresh strawberries.

Directions

1. Preheat the grill to high heat. Lightly oil the grill grate.

2. Grill chicken until juices run clear, about 8 minutes per side. Remove from heat, cool, and slice. Set aside.

3. Meanwhile, place pecans in a dry skillet over medium-high heat. Cook pecans, stirring frequently, until fragrant, about 8 minutes. Remove from heat and set aside.

4. Combine red wine vinegar, sugar, vegetable oil, onion, mustard, salt, and pepper in a blender. Process until smooth.

5. Arrange lettuce on serving plates. Top with grilled chicken slices, strawberries, and pecans. Drizzle with dressing to serve.





DINNER

Veracruz-Style Red Snapper

  • 2 tablespoons olive oil

  • ½ white onion, diced

  • 3 cloves garlic, minced

  • 1 tablespoon capers

  • 1 tablespoon caper juice

  • 1 cup cherry tomatoes, halved

  • ⅓ cup pitted, sliced green olives (such as Castelvetrano)

  • 1 jalapeno pepper, seeded and chopped

  • 2 teaspoons chopped fresh oregano

  • 2 teaspoons olive oil

  • 2 (7 ounce) red snapper fillets, cut in half

  • salt and pepper to taste

  • ½ teaspoon cayenne pepper, or more to taste

  • 2 limes, juiced


Directions

1. Preheat oven to 425 degrees F (220 degrees C).

2. Heat olive oil in a skillet over medium heat. Stir in onion; cook and stir until onions begin to turn translucent, 6 to 7 minutes.

3. Cook and stir in garlic until fragrant, about 30 seconds. Add capers and caper juice; stir to combine.

4. Stir in tomatoes, olives, jalapeno pepper, . Cook and stir until jalapeno pepper softens and tomatoes begin to collapse, about 3 minutes. Remove from heat; stir in oregano.

5. Drizzle 1 teaspoon olive oil into a small baking dish. Sprinkle in 1 tablespoon of the tomato-olive mixture. Top with 1 snapper fillet, salt, black pepper, and cayenne pepper. Top with more filling and juice from 1 lime. Repeat with remaining snapper fillet, seasoning, and lime juice in a second baking dish.

6. Bake in the preheated oven until fish is flaky and no longer translucent, 15 to 20 minutes.



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