Updated: December 2018
Savory
Sweet
Crispy Rice Bars – just 2 ingredients!
Holiday Paprika Popcorn
Holiday popcorn is a festive yet healthy treat made with whole grains, healthy fats, herbs and spices, and not too much added oil. It’s easy to pop your own popcorn on the stove, and healthier than microwave popcorn. Microwave popcorn bags are lined with perfluorinated chemicals (PFCs), which are potentially dangerous for our health and the environment – so make it yourself, and save money as well!
Holiday Paprika Popcorn
Print recipe| Serves | 8 |
| Prep time | 5 minutes |
| Cook time | 5 minutes |
| Total time | 10 minutes |
Holiday popcorn is a festive yet healthy treat made with whole grains, healthy fats, herbs and spices, and not too much added oil. Microwave popcorn bags are lined with perfluorinated chemicals (PFCs), which are potentially dangerous for our health and the environment - so make it yourself, and save money as well!
Ingredients
- 2 tablespoons canola oil (or other high heat oil)
- 1/3 cup popcorn kernels
- 2 tablespoons extra virgin olive oil
- 1 tablespoon paprika
- 2 teaspoons garlic powder
- 1/2 teaspoon salt (or to taste)
- 1 teaspoon dried parsley
Directions
| Step 1 | |
| In a large stock pot, heat the oil and 3-4 kernels of popcorn, covered, over medium heat until all kernels pop. | |
| Step 2 | |
 Pour in the remaining kernels, cover pot and shake to distribute. Remove pot from heat for 30 seconds. Return pan to heat, shaking pan continuously, leaving the lid slightly ajar for crisper popcorn, if possible. To do this, you can wear two oven mitts (ones that cover your wrists or beyond are best), hold the lid slightly ajar while holding onto the pot handles and shaking the pan as pictured. If you have a lid with a vent, you could just open the vent, or use any other preferred popcorn popping method. | |
| Step 3 | |
| When popping slows to 2-3 seconds between pops, remove from heat. Pour popcorn into a large bowl, removing any unpopped or partially popped kernels. | |
| Step 4 | |
| Combine the paprika, garlic powder, and salt. These measurements are general and you may want to add more, but the beauty of this recipe is that the quantities don't have to be exact. | |
| Step 5 | |
| Drizzle the olive oil over the popcorn, then sprinkle with the spice mixture. Toss to combine. Add more spices if desired. Garnish with parsley and serve. | |
Make-Ahead Scrambled Chickpea Pitas
These hearty, tasty, savory pitas make a great breakfast that you can warm up while getting ready for the day. This recipe is entirely plant-based and is a flavorful alternative to an egg breakfast sandwich. Start your day with protein, whole grains, and vegetables, and be rewarded with steady energy throughout the morning. Adapted from Scrambled Chickpea and Spinach Pitas from The Kitchn.
Breakfast Chickpea Pitas
| Serves | 6 |
| Prep time | 20 minutes |
| Cook time | 10 minutes |
| Total time | 30 minutes |
| Dietary | Vegan, Vegetarian |
| Meal type | Breakfast, Lunch, Main Dish |
| Misc | Freezable, Pre-preparable, Serve Hot |
| Website | The Kitchn |
These satisfying breakfast pitas can be made ahead and stored in the refrigerator or freezer for a quick, healthy and portable breakfast.
Ingredients
- 1 yellow onion (diced)
- 2 tablespoons cooking oil (such as olive, grapeseed, coconut, or canola)
- 1 red bell pepper (diced)
- 2 cloves garlic (minced)
- 3 cans chickpeas (rinsed and drained)
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 1 teaspoon salt or to taste
- 4 cups baby spinach (roughly chopped)
- 3 whole wheat pitas (halved)
- 1/2 cup salsa or hummus (optional)
Directions
| Step 1 | |
| Place half of the chickpeas into a food processor and pulse until mashed but not smoothly pureed. Alternatively, mash in a medium bowl with a fork. Set aside. | |
| Step 2 | |
| Heat oil in a large skillet over medium-high heat. Add onions and cook until lightly browned, stirring occasionally, about 4 minutes. Add garlic and cook until fragrant, about 30 seconds. Add bell peppers and cook until tender, about 4 minutes. | |
| Step 3 | |
| Add whole and mashed chickpeas, cumin, turmeric, and salt. Cook until chickpeas soften, stirring occasionally, about 4 minutes. Add spinach and cook until wilted, about 1-2 minutes. | |
| Step 4 | |
| If serving immediately, spread 1-2 tablespoons of hummus or salsa if using inside pitas, then fill each pita with chickpea filling. | |
| Step 5 | |
| If freezing, allow chickpea mixture to cool, then follow step 4. Wrap each pita in foil and place them in an airtight bag or container and freeze. To serve, heat in oven at 350°F for about 20 minutes if thawed or 30 minutes if frozen, or until warmed through. Alternatively, remove the foil and microwave until warmed throughout. | |
Slow Cooker Bourbon Chicken
Bourbon chicken is often found in food courts but is covered in sticky (sugary) sauce. This recipe drastically reduces the added sugar (almost 1/2 cup in most recipes) to just 1 tablespoon, but you could give or take a little. If you stick to 1 tablespoon, you’re using about 1/8 of the sugar added to most recipes. You can also use chicken breasts, but it will be less traditional, and less tender and juicy. Chicken thighs are still considered a lean meat, but be sure to remove the skin or buy skinless chicken. This recipe uses low and slow heat to keep the chicken juicy, rather than any added fat. If you are not serving this meal right away, you can also skim the fat from the sauce once it is cooled or refrigerated. Also, use the best quality chicken you can afford – organic and free-range is preferred. If you cannot afford or find that, at least aim to buy chicken without antibiotics.
Although the name includes bourbon, there is none in this particular recipe. If you’d like, you can add 2-4 tablespoons of bourbon and reduce the apple juice by that amount.
Serve this meal with your choice of cooked whole grain (buckwheat – pictured, quinoa, brown rice, wild rice, etc.) and a green salad or other vegetables.
Easy Slow Cooker Bourbon Chicken
| Serves | 5-6 |
| Prep time | 10 minutes |
| Cook time | 4 hours |
| Total time | 4 hours, 10 minutes |
| Meal type | Main Dish |
Make juicy and flavorful chicken at home, similar to the bourbon chicken in the food court, except with much less sugar and better quality ingredients.
Ingredients
- 1 1/2lb boneless skinless chicken thighs (organic and free-range preferred)
- 1/4 cup low sodium tamari or soy sauce
- 1/4 cup apple juice (or substitute white wine)
- 2 tablespoons tomato paste
- 1 tablespoon apple cider vinegar
- 1 tablespoon sugar
- 2 cloves garlic (minced)
- 1 teaspoon ginger (minced)
- 1 pinch red pepper flakes
Directions
| Step 1 | |
| In a medium bowl, whisk together all ingredients except the chicken. | |
| Step 2 | |
| Place chicken in a slow cooker, then pour sauce over. Move the chicken around so that it is covered with sauce and in an even layer. | |
| Step 3 | |
| Cook on high for 4-6 hours. | |
| Step 4 | |
| Remove chicken from slow cooker and slice. Optional: Pour sauce into a saucepan and simmer over low heat to reduce it until thickened, or mix a little cornstarch or arrowroot starch with water, then stir into sauce and cook, stirring constantly, until thickened. | |
| Step 5 | |
| Pour remaining sauce over chicken. Serve over your favorite whole grain (try buckwheat, quinoa, or brown rice) and with a green salad. | |
Pita Sandwich “Cake”
No, this is not intended to be a sweet dessert! It is basically a pita sandwich in disguise, a veggie wrap formed into a cake for a fun presentation for a party or potluck.
Variations:
- Substitute other veggies if you’d like
- Try a flavored hummus
- If you only want to use raw vegetables to save time and skip the eggplant, try something like shredded carrots, thinly sliced bell peppers, or more of the other suggested vegetables
- If dairy is not an issue, feta cheese would give a nice boost of flavor
- Sliced olives in the middle layers or sliced or whole olives on top
- Other fresh herbs such as basil (middle only, it will turn dark if on top)
Pita Sandwich “Cake”
Looking for a fun new way to serve sandwiches/wraps at a party? Try making this pita "cake" that will impress your guests!
Ingredients
- 4 whole wheat pitas
- 2 cups hummus (Large (16-17 oz) container of storebought hummus, or homemade hummus made from 1 can of chickpeas (see below))
- 2 cups tomatoes (thinly sliced, organic preferred)
- 1 English cucumber (or 2-3 smaller cucumbers ( organic and thin skin preferred, such as Persian or Japanese))
- 1 Medium eggplant
- 2-3 tablespoons olive oil
- salt to taste
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1/2 pint cherry tomatoes (cut in half, organic preferred)
- 1 bunch flat leaf parsley (minced)
Directions
| Step 1 | |
| Preheat oven to 400°F. Peel eggplant and slice thinly. If you have time, lay on a baking sheet or large cutting board and sprinkle generously with salt, then let sit for 30-60 minutes to extract the bitter juices. Rinse and pat dry. Toss with olive oil, then sprinkle with salt, pepper, chili powder, and garlic powder. Spread into one layer on a baking sheet and bake until tender, flipping over halfway, about 10-15 minutes. You can also move the baking sheet to the top rack and turn on the broiler for a few minutes to brown. Let cool completely. | |
| Step 2 | |
| Use a serrated knife to carefully cut pitas in half, creating two thin rounds (rather than two half circles). Cut about half of the cucumber into thin discs. Use a vegetable peeler to cut long, thin strips. | |
| Step 3 | |
| On a serving plate, place one halved pita, cut side up. Spread a thin layer of hummus, then add a layer of the cucumber discs, using about half of the discs. Add another halved pita, thin layer of hummus, then half of the sliced tomatoes. Add another halved pita, thin layer of hummus, and half of the cooled eggplant. Repeat all layers one more time and top with a halved pita, cut side down. | |
| Step 4 | |
| Use remaining hummus to frost the "cake." Spread evenly with a rubber spatula over the top, then spread about 1/4 cup at a time around the edges. | |
| Step 5 | |
| Decorate the "cake" with the long thin ribbons of cucumber around the outside and cherry tomatoes on top. Sprinkle with optional parsley. Feel free to get creative with other vegetable decorations! | |
Basic Hummus Recipe
Ingredients
- 1 15-oz can chickpeas, rinsed and drained (can also use white beans such as cannellini or navy beans
- 1/4 cup tahini
- juice of 1 lemon, about 1/4 cup
- 2 tablespoons extra virgin olive oil
- 1 clove garlic
- salt to taste
- water to thin if necessary
Directions
- Combine all ingredients in a food processor and puree until very smooth. Add water as needed to thin it out. Hummus will thicken when refrigerated.
Vegan Bacon-Flavored Broccoli Salad
Traditional broccoli salad is typically made with mayo, sugar, and bacon. This healthy twist on an old classic is completely plant-based, replacing mayo with mashed avocado, cutting way back on sugar so you can appreciate the natural sweetness of the raisins, and uses creative seasonings to replace the flavor of the bacon. Make 1 1/2 times the dressing recipe if you prefer it to be a bit creamier.
Vegan Bacon-Flavored Broccoli Salad
| Serves | 6 |
This twist on classic broccoli salad omits all animal products, replacing mayo with mashed avocado, using seasonings to mimic bacon flavor, and greatly reducing added sugar.
Ingredients
- 5 cups broccoli florets
- 1/3 cup raisins
- 1/3 cup roasted sunflower seeds
- 3/4 - 1 cups avocado (about 1 large)
- 1 tablespoon lemon juice
- 1 teaspoon maple syrup
- 1 teaspoon salt
- 1 clove garlic (minced)
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon black pepper
Optional
- dash liquid smoke
Directions
| Step 1 | |
| Place broccoli, raisins and sunflower seeds into a large bowl. | |
| Step 2 | |
| In a medium bowl, mash the avocado until no chunks remain, then add remaining ingredients (or combine all ingredients in a blender or food processor and blend until smooth). Combine avocado mixture with broccoli mixture. Refrigerate for at least 1-2 hours for dressing to soften the broccoli. | |
Easy Cauliflower Fried “Rice”
Typical fried rice is mostly refined carbohydrates with extra oil and salt but few vegetables. This recipe still has the flavor and a similar texture, but without the refined carbs, and with a little healthy fat from a healthy oil and tons of veggies! On top of that, it’s quick and easy to make, especially if you buy cauliflower that has already been “riced.” Hint: They sell it at Trader Joe’s now, plus other brands are also carrying it. To make it gluten-free, use gluten-free tamari or soy sauce. To make it vegan, leave out the eggs.
Easy Cauliflower Fried “Rice”
| Serves | 4 |
| Prep time | 5 minutes |
| Cook time | 10 minutes |
| Total time | 15 minutes |
| Dietary | Diabetic, Gluten Free, Vegetarian |
| Meal type | Breakfast, Main Dish, Side Dish |
Enjoy fried "rice" with less starch and calories and more nutrients. It's easy to make, especially if you buy cauliflower that has already been "riced."
Ingredients
- 1 tablespoon oil, such as olive, peanut, canola, or grapeseed
- 2 cloves garlic (minced)
- 3 cups cauliflower (grated or riced)
- 1 cup frozen mixed vegetables
- 2 large eggs (beaten)
- 2 tablespoons low sodium tamari or soy sauce
- salt to taste
- sliced green onion and/or sesame seeds for garnish
Directions
| Step 1 | |
| Heat oil in a wok or large skillet over medium high heat. Add garlic and cook for 30 seconds, until fragrant. Add cauliflower and mixed vegetables and cook until just tender, stirring occasionally, about 3-5 minutes. | |
| Step 2 | |
| Push cauliflower to one side of the pan to create a space and pour in the eggs into the open part of the pan. Stir just the eggs to scramble until fully cooked, then mix into the cauliflower mixture. Gently stir in tamari and salt to taste. Garnish with green onions and sesame seeds and serve warm. | |
Spicy Orange Chicken
This spicy stir fry has a punch of orange flavor but is free of added sugar! Many Asian-style sauces have lots of added sugar, and that’s what makes them sticky (and not so healthy).
Spicy Orange Chicken
| Serves | 4 |
| Prep time | 10 minutes |
| Cook time | 20 minutes |
| Total time | 30 minutes |
| Dietary | Diabetic, Gluten Free |
| Meal type | Lunch, Main Dish |
This spicy stir fry has a punch of orange flavor but is free of added sugar! Many Asian-style sauces have lots of added sugar, and that's what makes them sticky (and not so healthy).
Ingredients
- 1lb boneless skinless chicken breast (cubed)
- juice of 1 orange (about 1/2 cup)
- zest of 1 orange (about 1 tablespoon)
- 1/3 cup low sodium chicken broth
- 1/4 cup low sodium tamari or soy sauce
- 1 tablespoon chili sauce, such as sambal oelek
- 1 clove garlic (minced)
- 1/2 Medium onion (diced)
- 1 cup broccoli florets
- 2 cups bell pepper (chopped)
- 2 tablespoons oil, such as canola, peanut, or grapeseed (divided)
Directions
| Step 1 | |
| In a medium bowl, marinate chicken in orange juice for about 20 minutes. | |
| Step 2 | |
| Meanwhile, combine chicken broth, tamari and orange zest and set aside. | |
| Step 3 | |
| Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Drain orange juice from chicken and place chicken in pan. Cook, stirring occasionally, until chicken in golden on the outside and opaque on the inside. Remove from pan. | |
| Step 4 | |
| Add remaining oil to pan, then add onions and cook for 2 minutes, stirring occasionally. Add garlic and cook 30 seconds. Add broccoli and cook 2 minutes. Add bell peppers, and cook 2 minutes. | |
| Step 5 | |
| Add chicken back to pan and stir. Pour sauce over mixture and stir. Cook until heated thoroughly and vegetables are just fork tender. | |
Carrot Cake Baked Oatmeal
If you’re looking for a twist on boring old oatmeal, give this recipe a try. You can make it on the weekend and reheat individual portions for breakfast throughout the week. It is made with whole grains, fruit, vegetables, and healthy fats, and is completely plant-based and low in added sugar, yet tastes like carrot cake! It’s crispy on the top, tender on the inside, and contains a variety of other textures from the crunchy nuts and chewy raisins.
Each serving has only 1 1/2 teaspoons added sugar, less than most flavored oatmeal packets. The latest Dietary Guidelines for Americans recommends no more than 10% of calories from added sugar, which is about 12 teaspoons on a 2,000 calorie diet. However, the American Heart Association recommends limiting added sugar to 6 teaspoons a day for women and 9 teaspoons a day for men.
Recipe adapted from dietitian and cookbook author Ellie Krieger’s recipe.
Carrot Cake Baked Oatmeal
| Serves | 8 |
| Prep time | 20 minutes |
| Cook time | 40 minutes |
| Total time | 1 hour |
| Dietary | Diabetic, Gluten Free, Vegan, Vegetarian |
| Meal type | Breakfast |
| Misc | Child Friendly, Serve Hot |
This healthy and flavorful breakfast is made with whole grains, fruit, vegetables and healthy fats, and is free of animal products.
Ingredients
- 1 tablespoon flax meal
- 2 cups rolled oats (not quick cooking)
- 1 cup almonds, walnuts, or pecans (chopped)
- 1/4 cup unsweetened shredded coconut
- 1 teaspoon ground cinnamon
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1 cup shredded carrots
- 1 cup green apple (chopped)
- 1/4 cup raisins or other dried fruit
- 2 cups almond milk (or other non-dairy milk)
- 1/4 cup maple syrup
- 2 tablespoons oil (canola, melted coconut, or other oil of choice)
- 1 1/2 teaspoon vanilla extract
Directions
| Step 1 | |
| Preheat oven to 375°F. In a small bowl, whisk together flax meal and 3 tablespoons water. Let sit for 5 minutes. Grease a cake pan, pie plate, or square baking dish. | |
| Step 2 | |
| In a large bowl, combine oats, nuts, coconut, cinnamon, baking powder, and salt. Stir to combine. Add carrots, apple, and raisins and stir. | |
| Step 3 | |
| In a medium bowl, whisk together almond milk, maple syrup, oil, and vanilla. Stir the flax mixture, then add to the milk mixture and whisk. Pour milk mixture over oat mixture and stir well. | |
| Step 4 | |
| Pour oat mixture into prepared baking dish and bake for about 40 minutes, until golden brown on top. | |
31 Healthy Game Day Recipes
This is an updated post from last year. There are a few new recipes that were too good not to include this year, so they are shown below with their photo next to the recipe name. It’s now 25 recipes + 6 bonus recipes to share during the big game. For those with special needs or tastes, many recipes are:
- Made with whole, real foods
- Vegan
- Lower-carb
- No-sugar-added
Appetizers, Sides, & Snacks
Broiled Green Beans (like fries!)
Salt and Vinegar Pumpkin Seeds
Vegetarian Baked Beans (lower sugar)
Entrees
White Chicken Chili (dairy-free)
Desserts
Peanut Butter & Chocolate Apple Nachos
