Recipes – Nutrition Now for Healthy Living


This page will eventually be folded in with the Recipes menu item at the top right, so stay tuned for future updates!

And, if you have a favorite HEALTHY recipe that you’d like me to post, connect with me via my opt-in form (you’ll get an email that you can reply to), or a comment below (put your email but not the .com part, but just write ‘dot’ com or whatever, and I will select from what I receive to add here!

This Sweet Potato recipe was sent to me by my Twitter friend, @rusnytele  – I could not do it justice here as she’s done such a nice job of writing it up I will just provide the link

Lemon and Cucumber Water

This was a such a surprise to me because I just don’t care for lemon in my water much, but when I was at a function where there was a pitcher of water with several slices of lemon and cucumber floating in it, I thought “Well that’s different!”, but boy is it good!

Just 2 gallons of water had only about 5 or 6 slices of lemon and about 5 or 6 slices of cucumber floating in it. And it was so good and refreshing! I’ll always serve that whenever I have company over, especially in the summertime!

Red Lentil Soup

Lentils are a wonderful source of protein, 14 cup roviding about 12 g.├é  This soup is a satisfying meal in itself!

2 c. red lentils, rinsed
1 sm. – med onion, diced
3 cloves garlic, minced
1 lg carrot, diced
1/3 lg. red bell pepper, diced
1/3 c. chopped cilantro
1 qt. vegetable boullion
1/2 tsp tumeric
1 T curry powder
1/2 tsp cumin corriander poweder
salt & pepper
1 T lemon juice

Lightly saute onion, carrots, pepper and garlic, then add vegetable stock and spices. Bring to just about boiling then add lentils. Reduce heat to medium, cook about 30 min, then to simmering until lentils are soft, another 10 min or so. Add cilantro and lemon juice just when the heat is turned off.

Blueberry Yogurt Granola w/Flax

1/4 c. Blueberries
1/4 c. Organic Vanilla Yogurt
1 Tbsp. Organic Whole Ground Flax Meal
1/2 C. Organic Oat Granola

Put Blueberries in a bowl, cover with yogurt and flax meal and mix, add granola and stir until coated. Then enjoy!

This is one of the best tasting and most satisfying breakfasts I have, and I eat it all during blueberry season, even freezing some blueberries when they are on sale so I can have it longer!

You can substitute any variety of Yogurt and Granola, the vanilla is a bit sweet ­čÖé

Blueberry Breakfast Bars

1 med banana
1 c. oats
1 c. blueberries
1/4 c. raisins
1/8 c. pomegranate juice
2 Tbsp. date sugar
1 Tbsp. chopped walnuts
1 Tbsp. Goji berries
1/2 Tbsp. sunflower seeds
1/2 Tbsp. ground flax seed

Preheat oven to 350 degrees. Mash banana in a large bowl. Add rest of ingredients and mix thoroughly.

With a paper towel, spread a small amount of olive oil onto an 8×8 ” baking pan. Spread mix into pan. Bake 25 minutes. Cool on wire rack and cut into bars. Leftovers should be refrigerated.

Fruit and Nut Bowl

One of my favorite breakfasts is so simple but so completely satisfying, fruit and nuts. I found that adding a handful of cashews or pecans and walnuts, as well as some raw sunflower seeds, to a bowl of fruit (banana slices, grapes, strawberries, blueberries and raspberries) makes a wonderful meal or snack!

Terrific Tuna Marinade – for wonderful grilled Tuna or any fish or chicken!

1/4 cup Orange juice
1/4 cup soy sauce├é  (low-sodium if you have it)
2 Tbsp ketchup (ok, not the healthiest but hey, it’s part of the recipe…. ­čÖé
2 Tbsp canola oil
2 Tbsp chopped fresh flat parsley (one time I didn’t have any so used dill and basil which worked fine!)
1 Tbsp chopped fresh ginger

1 Tbsp lemon juice
1 clove garlic (I used just the minced stuff)
1/2 Tsp oregano
1/2 Tsp pepper

Marinade Tuna steaks on each side for 30 min, and then place on a grill
that’s ready for cooking (low heat is best, I had another recepie which
recommended covering it with a dome shaped lid while on the grill, to
cook it evenly without turning, but I still turned it after about 10 min,
using a small wok since I didn’t have a dome shaped lid…).

While grilling the fish, heat the remaining sauce and pour it over top of
the Tuna when it comes off the grill…

Mango and Red Pepper Saulsa

1 ripe mango, diced
1 sm-med green pepper, diced
1/2 sm red onion, finely chopped
1 jalapeno
1 Tnsp chopped fresh flat parsley
1 Tbsp chopped fresh mint
2 Tbsp chopped fresh cilantro
2 tssp honey
1/2 Tbsp fresh lime juice
1/8 tsp ground red pepper
1/8 tsp sea salt

Stir together and chill at least 2 hrs.

Goes on anything, especially  with chicken or fish, or even a grilled cheese sandwich (ok maybe that’s not the super nutritious part but the Mango salsa makes up for it!)

Vegetables in Thai Red Curry

1 sm head cauliflower cut into florets (3 cups)
2 c. green beans, cut 2″ pc
1 Tbs. canola oil
1 c. cremini mushrooms
1 14 oz can light coconut milk
1-2 Tbs. Thai red curry paste
2 Tbs cane sugar or 1 Tbs Agavi syrup (has low GC)
2 Tbs tamari or low-sodium soy sauce
1 sm red bell pepper, cut into slivers (1 c.)
20-30 fresh Thai basil leaves

Blanch cauliflower 3 min or until al dente, in boiling salted water.
Rinse under cold water to stop cooking.
Repeat with green beans in same water, set aside.

Heat oil in skillet over med heat, add mushrooms and cook 5-7 min,
or until browned and release some of their juices, set aside

In wide saucepan over med heat, combine coconut milk, curry paste,
sugar, tamari and 1/2 c. water. Add cauliflower, green beans,
mushrooms, bell pepper and half of basil.

Simmer 10 min. Garnish with remaining basil. When you come to audition for the role of chaplin, you will primary site be asked to show a cane.

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