Spinach Apricot Salad with Bleu Cheese

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This salad starts with spinach, a super nutrient that is mild and compliments tangy slices of dried apricots, another amazing fruit for its health benefits. Add some cashews for a crunch, top with a few sliced grapes and tangy bleu cheese, and you have yourself a delicious healthful salad that is great all year long!

Ingredients

6 cups baby spinach
⅔ cup thinly sliced dried apricots
¼ cup chopped cashews
½ cup sliced red seedless grapes
¼ cup bleu cheese sliced or crumbled
Dressing
2 tbsp honey
1 tbsp dijon mustard
1 garlic clove grated
¼ cup balsamic vinegar
¾ cup extra virgin olive oil
½ tsp salt
½ tsp black pepper

Directions

For dressing

Grab a mason jar with lid and add all ingredients to jar. Place lid on tight and shake dressing to incorporate well. Let sit in refrigerator until ready to use. Store remainder in jar with lid until ready to use. Remember to shake well before pouring onto salad.

Place spinach in a large salad bowl and sprinkle all ingredients over the top. Before serving, add a 1/4 cup dressing and toss. Serve with tongs and enjoy!

Greek Chicken Pasta

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DifficultyBeginner

This pasta dish is packed with healthful nutrients and tastes great. A perfect dish for entertaining and quick and easy enough to prepare on days that your time is limited. The best part is that it's a complete meal and makes great leftovers.

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Yields6 Servings
Prep Time10 minsCook Time25 minsTotal Time35 mins
 16 oz package whole wheat penne pasta
 ½ cup chopped red onion
 1 tbsp olive oil
 2 cloves garliccrushed
 1 lb boneless skinless chicken breastcut into bite size pieces
 1 large tomatochopped
 1 medium cucumber chopped
 2 cups broccoli florets
 ½ cup low fat feta cheesecrumbled
 2 tbsp fresh lemon juice
 2 tsp dried oregano
 saltto taste
 pepperto taste
 2 tbsp fresh parsleychopped for garnish
 2 lemonswedged for garnish
1

Bring a large pot of lightly salted water to a boil. Cook pasta in boiling water until tender yet firm to the bite, 8-10 Minutes; drain and set aside.

2

Heat olive oil in a large skillet over medium-high heat. Add onion and garlic; saute until fragrant, about 2 minutes. Stir in the chicken and cook, stirring occasionally, until chicken is no longer pink in the center and the juices run clear, about 5-6 Minutes. Add broccoli florets and cook for another 3-5 minutes.

3

Reduce heat to medium-low; add tomato, cucumber, feta cheese, parsley, lemon juice, oregano, and cooked pasta. Cook and stir until heated through, about 2 to 3 minutes. Remove from heat, season with salt and pepper, pour onto a platter and garnish with lemon wedges and fresh parsley.

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Pomegranate Kale Salad

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This salad brims with the nutritional goodness of superfoods. The robust, curly leaves of kale, complemented by the sweetness of orange slices and the burst of juice from pomegranate seeds, create an irresistible dish that appeals to both kale enthusiasts and those who may be hesitant about it.

Ingredients

1 bunch of kalewashed, stemmed and cut into thin strips
½ cup pomegranate seeds
1 medium orangepeeled and pulled apart
1 cup toasted walnuts
garnish with Parmesan cheese
Dressing
¼ cup olive oil
2 tbsp white wine vinegar
1 tsp Dijon mustard
½ tsp honey
pepper to taste
salt to taste

Directions

Place washed and stemmed kale in a large bowl.

In a small bowl, whisk together the olive oil, vinegar, mustard, honey, salt, and pepper.

Pour dressing over kale and toss to coat. Sprinkle the pomegranate seeds, walnuts, and cheese over the salad.

Roasted Gnocchi with Asparagus and Tomatoes Tossed in a Lemon Vinaigrette

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The distinctive sweet-tart floral taste of lemons with the natural sweetness of roasted asparagus and tomatoes takes this side dish to a whole new level of flavor. Super easy to make, this gnocchi side dish is perfect with a grilled or baked piece of fish or chicken for a complete meal.

Ingredients

2 lemonsyou can substitute for the juice of 2 parts lemon and 1 part orange
1 lb asparaguscut bottom 2 inches to remove hard woody ends and chop in 2 inch pieces
16 oz package of shelf-stable gnocchi
1 cup thinly sliced shallots
4 tbsp extra-virgin olive oildivided
½ tsp black pepperdivided
¼ tsp sea saltdivided
1 cup cherry tomatoes

Directions

Preheat oven to 450 degrees F.

Slice and seed 1 lemon. Toss in a large bowl with asparagus, gnocchi, shallots, tomatoes, 2 tablespoons oil, 1/4 teaspoon pepper, and 1/8 teaspoon salt. Transfer to a large, rimmed baking sheet.

Roast, stirring once or twice, until the gnocchi are plump and the asparagus are tender. 18-20 Minutes.

Squeeze juice from the remaining lemon. Return the gnocchi mixture to the bowl, toss with the lemon juice, and the remaining 2 tablespoons oil, 1/4 teaspoon pepper and 1/8 teaspoon salt.

Goat Cheese Stuffed Pork Chops

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Pork chops are a tender and mild cut of pork that act as a blank canvas to any flavors you choose to add to them. For this recipe, we’ve decided to stuff them with healthy spinach, sun dried tomatoes and creamy goat cheese.

Ingredients

1 tbsp butter
1 tbsp olive oil
4 boneless pork chops
4 cups fresh spinach
4 oz goat cheesesoftened
⅓ cup sun dried tomatoesdrained and chopped
½ cup breadcrumbs you can use almond meal instead as an alternative

Directions

Place the spinach in a microwave safe steamer or bowl with a loosely fitter cover with 1 tablespoon of water. Cook high 1 minute or until wilted; drain water from spinach.

In a bowl combine softened goat cheese, wilted spinach and sun dried tomatoes. Set mixture aside.

Using a sharp knife, cut a slit in each pork chop deep enough to create a pocket.

Spoon spinach mixture into the pocket of each pork chop. Place breadcrumbs/almond meal on a plate and press the pork on both sides into the crumbs to coat.

Heat oil and butter in a large non-stick skillet over medium-high heat. Add pork chops to pan and cook pork about 4-5 minutes until brown, then turn over and cook completely until the internal temperature reaches 145°F.

Notes: Serve with sides as desired, for example, roasted potatoes and a side salad.

Salmon 3 Ways by Stephanie Olzinski, RDN

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Salmon is one of the most nutritious foods you can eat. This fatty fish is loaded with healthful nutrients such as omega-3 fatty acids, protein, B vitamins, and many others. The American Heart Association recommends eating 2 servings of fish each week. Try salmon 3 different ways and serve with a side of stewed veggies or a salad and a portion of brown rice or quinoa for a tasty and complete meal.

Ingredients

Lime Infused Garlic Salmon
3 4-5 oz filets of salmon
1 clove garlicminced
½ tbsp fresh lime juice
2 lime slices
sea saltto taste
fresh cracked black pepperto taste
Honey Mustard Salmon
3 4-5 oz filets of salmon
1 tsp local honey
1 tbsp Dijon or whole grain mustard
Celtic sea salt to taste
fresh cracked black pepper to taste
Sweet and Spicy Salmon
3 4-5 oz filets of salmon
1 tsp chili powder or chili paste
1 tsp brown sugar
Celtic sea saltto taste
fresh cracked black pepperto taste
Stewed Vegetables
2 medium tomatoesdiced
1 small white onionchopped
1 medium zucchinisliced
1 medium carrot diced
1 large bunch of kalerinse, remove stems and chop
1 red bell pepper cored and diced
Salad Mix
1 cup cherry tomatoeshalved
1 medium cucumberjulienne
1 cup fresh mozzarellasliced
3 cups mixed organic greens
1 cup red bell peppercored and diced
Salad Dressing
2 tbsp olive oil
2 tbsp fresh lime juice
1 tbsp lime zest
Celtic sea saltto taste
fresh cracked black pepperto taste

Directions

For the Salmon

Preheat the oven to 350°F.

Prepare 3 large pieces of tinfoil to cook the salmon. Place 1 filet salmon in each tinfoil piece. Cover with the ingredients as directed above, spreading evenly on the filets of salmon.

Wrap the salmon tightly and place on a baking sheet. Cook for 20-25 Minutes or until the internal temperature reaches 145°F.

Serve with sides as desired such as a salad or stewed vegetables along with a serving of brown rice or quinoa for a complete meal.

Stewed Vegetables

Prepare all vegetables and add to a medium-high skillet. Cook until all vegetables are soft. Serve alongside the salmon and starch on your plate.

Salad

Mix salad dressing ingredients together and whisk in a small bowl. Add veggies to large bowl and pour dressing over the top and toss. Place in a separate bowl for serving or place next to your salmon and starch.

Chicken Burgers

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These diabetic friendly chicken burgers are full of flavor and simply delicious.

Ingredients

1 lb ground chicken breastlight and/or dark meat
¼ cup sun-dried tomatoeschopped (not canned in oil)
¼ cup white onionfinely chopped
⅛ cup fresh basilfinely chopped
⅛ cup fresh Italian parsleyuse the leaves and finely chopped
4 cloves garlicminced
saltto taste
pepper to taste

Directions

Mix all ingredients together. Form 4 equal patties.

Heat a pan on the stove with some olive oil, or use a grill to cook burgers. Stove top: cook 8-10 minutes on each side. Grill: cook 3-4 minutes on each side. Burgers should have an internal temperature of 165°F.

Serve with avocado salsa, grilled vegetables, or other sides as desired.

One Pan Salsa Chicken Fajitas by Stephanie Olzinski, RDN

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These one pan chicken fajitas are a quick weeknight dinner option, especially if you don’t feel like cooking over the stove making an elaborate meal. All you have to do is wrap this deliciousness in soft tortillas and top with cheddar, sour cream and avocado. Add your favorite salsa or hot sauce and enjoy!

Ingredients

1 lb chicken breast
1 tsp olive oil
¼ cup salsa
2 tbsp low sodium taco seasoning
½ red onionpeeled and thinly sliced
8 oz mushroomsthinly sliced
1 red bell pepperthinly sliced
1 yellow bell pepperthinly sliced
1 green bell pepperthinly sliced
Add-ons: small whole wheat flour or corn tortillas, shredded cheese, sour cream, avocado and salsa

Directions

Preheat oven to 400°F; line a sheet pan with parchment paper.

Arrange veggies on sheet pan and drizzle with olive oil.

Place chicken breasts in the vegetables and top each evenly with taco seasoning and salsa.

Bake for 20-25 Minutes until cooked thoroughly to 165°F. Once cooked, allow to rest for 5 minutes, then slice chicken.

Serve chicken and vegetables in tortillas as desired and other toppings; limit to 1-2 tortillas.

Spaghetti Squash and Turkey Meatballs by Stephanie Olzinski, RDN

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Try this low calorie and high protein meal that’s also packed with fiber the next time you’re thinking about making spaghetti and meatballs. It’ll keep your immune system strong with healthful ingredients.

Ingredients

1 spaphetti squashhalved lengthwise
1 tbsp extra virgin olive oil
1 tsp extra virgin olive oil
fresh cracked black pepperto taste
Celtic sea saltto taste
1 onionfinely chopped
2 cloves garlicfinely chopped
1 ½ tsp fresh oreganochopped
1 tbsp dried bread crumbsI prefer panko if possible
½ oz Parmesan cheese
8 oz lean ground turkey
8 oz mixed mushrooms – shitake, cremini and oystercut 1/4 inch thick – about 3 cups
1 cup low-sodium chicken stock
4 oz baby spinach about 5 cups

Directions

Preheat oven to 375°F. Season cut sides of squash with 1/4 teaspoon salt. Place cut-sides down on a baking sheet and cook until tender, about 45 Minutes. Let stand until cool enough to handle. Scrape flesh into strands using a fork. Let drain, covered to keep warm, in a colander set over a bowl.

Meanwhile, heat 1 teaspoon oil in a medium skillet over medium heat. Cook onion and garlic, stirring until soft but not brown, 8 to 10 minutes. Add oregano; cook until fragrant, about 30 seconds. Divide mixture between 2 bowls.

Stir 1 tablespoon plus 1 1/2 teaspoons cheese into 1 bowl of onion-garlic mixture. Mix in breadcrumbs, turkey, 1/2 teaspoon salt, and 1/4 teaspoon pepper using your hands. Form mixture into 12 balls.

Heat 2 teaspoons oil in a large skillet over medium heat. Brown meatballs, turning, 4 to 6 minutes; transfer to a plate. Add remaining teaspoon oil to skillet. Cook mushrooms, 1/4 teaspoon salt, and 1/8 teaspoon pepper, adding a few tablespoons water if skillet browns too quickly, until soft and beginning to brown, 6 to 8 minutes. Add remaining bowl of onion-garlic mixture, meatballs, and stock; bring to gentle simmer. Cook, partially covered, until meatballs are cooked through to an internal temperature of 165°F. Add spinach; cook until just wilted, about 1 minute.

Divide squash and meatball mixture into 4 servings. Sprinkle with remaining cheese.

Cauliflower Cheddar Pasta

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Cauliflower is a healthy vegetable that offers a significant source of nutrients that your body needs. Both low in calorie and high in fiber, this vegetable makes a great addition to any pasta dish.

Ingredients

1 large head of cauliflowerbroken into pieces
2 tbsp olive oil
4 tsp salt divided
14 oz canned whole tomatoesdrained
4 cloves garlicminced
½ tsp crushed red pepper flakes
½ lb whole wheat penne pasta
⅓ cup parmesan cheese
1 cup sharp cheddar cheeseshredded
2 tbsp chopped basil

Directions

Set oven to 400°F.

Break or chop the cauliflower into bite-sized pieces. Toss with oil, 1 tsp. salt, and roast in the oven on a sheet pan for 30 minutes, stirring halfway through.

Remove from oven and place on a pan over medium heat. Add tomatoes, garlic, and red pepper flakes. Stir and break up tomatoes until most of the liquid has cooked out, about 5 minutes, then remove from heat.

Drop uncooked pasta into a large saucepan and fill with enough cold water to cover the noodles by 1-inch. Stir in remaining salt and place over high heat. When the water comes to a boil, reduce heat to a simmer and stir occasionally until the pasta is cooked al dente.

Transfer the cooked pasta into the skillet with the cauliflower mixture, saving the pasta water to put 1/4 cup of the water into the skillet. Stir all together and then add in the cheeses until melted. Garnish with Parmesan and parsley as desired.

Notes: When plating, you can mix the sauce with the pasta and cauliflower altogether and top with Parmesan cheese. Or, you can serve the pasta and top with sauce and add cauliflower to the pasta. Add a protein such as chicken or shrimp for a complete meal.