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Healthy Salad



Browse our favorite recipes that are designed to fuel the body, mind, and soul. 

Chicken Breast

ROasted SalmOn with Green Beans and TOmatOes


  • 6 cloves garlic, smashed

  • 1 1/4 green beans, trimmed

  • 3 anchovy fillets, chopped (optional)

  • 2 tbsp. olive oil 

  • Kosher salt

  • Pepper

  • 1 1/4 lb. skinless salmon fillet, cut into 4 pieces

  • Greek yogurt, for serving

  • 1 pt. grape tomatoes

  • 1/2 c. pitted kalamata olives


1. Heat oven to 425°F. On large rimmed baking sheet, toss garlic, beans, tomatoes, olives and anchovies (if using) with 1 tablespoon oil and 1/4 teaspoon pepper. Roast until vegetables are tender and beginning to brown, 12 to 15 minutes.

2. Meanwhile, heat remaining tablespoon oil in large skillet over medium heat. Season salmon with 1/4 teaspoon each salt and pepper and cook until golden brown and opaque throughout, 4 to 5 minutes per side. Serve with vegetables and yogurt if desired.

Nutritional Information (per serving): About 330 calories, 15 g fat (3 g saturated), 31 g protein, 445 mg sodium, 15 g carb, 5 g fiber



Chicken Breast with TOmatOes and Garlic

Chicken Breast with Tomatoes is 30 minute healthy dinner recipe with quickly seared chicken tenders, then sautéed with fresh tomatoes, garlic and oregano.


  • Chicken Breasts:  

    • ​2-3 lbs chicken breast ~4 large, boneless & skinless

    • 1/2 tsp dried oregano

    • 1/2 tsp salt

    • Ground black pepper to taste

    • Avocado oil

  • Sauce:

    • ​3 lbs ripe tomatoes 4 large, cut into half moon shapes

    • 5 garlic cloves minced

    • 1/2 tsp dried oregano

    • 1/4 tsp salt

    • Ground black pepper to taste

    • Basil or parsley finely chopped


  1. Cut chicken breasts into tenders.

  2. Sprinkle with 1/2 tsp oregano, 1/2 tsp salt and pepper to taste. Gently toss around to coat evenly.

  3. Slice tomatoes and chop garlic.

  4. Preheat large ceramic non-stick skillet on medium heat and swirl a bit of oil to coat.

  5. Add half of chicken and cook for 5 minutes or until golden brown on each side. Transfer to a dish and cook remaining chicken this way.

  6. Reduce heat to low, add garlic and 1/2 tsp oregano. Cook for 1 minute, stirring frequently (add a bit of oil if there was none left from cooking chicken).

  7. Layer tomatoes on top, sprinkle with 1/4 tsp salt and pepper to taste. Turn up the heat to medium and cook tomatoes for about 5 minutes, gently tossing them around (if tomatoes aren’t juicy enough, add a splash of water).

  8. When tomatoes have released their juices and turned into fresh tomato sauce, turn off the heat and return chicken back to skillet.

  9. Gently tuck it in between tomatoes and sprinkle with fresh basil or parsley.

  10. Serve warm with whole wheat spaghetti, quinoa, brown rice or buckwheat.

Nutritional Information (per serving): Calories: 163kcal | Carbohydrates: 7g | Protein: 26g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 73mg | Sodium: 358mg | Potassium: 830mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1451IU | Vitamin C: 25mg | Calcium: 26mg | Iron: 1mg


Organic Eggs

Easy LOaded Baked Omelet Muffins

Protein-packed omelet muffins, or baked mini omelets, are a perfect breakfast for busy mornings. Make a batch ahead and freeze for the days when you don't have time for your typical bowl of oatmeal. You can also serve these fresh with fruit salad for a simple weekend brunch.


  • 3 slices bacon, chopped 

  • 2 cups finely chopped broccoli

  • 4 scallions, sliced

  • 8 large eggs

  • 1 cup shredded Cheddar cheese

  • ½ cup low-fat milk

  • ½ teaspoon salt

  • ½ teaspoon ground pepper


Step 1

Preheat oven to 325 degrees F. Coat a 12-cup muffin tin with cooking spray.

Step 2

Cook bacon in a large skillet over medium heat until crisp, 4 to 5 minutes. Remove with a slotted spoon to a paper towel-lined plate, leaving the bacon fat in the pan. Add broccoli and scallions and cook, stirring, until soft, about 5 minutes. Remove from heat and let cool for 5 minutes.

Step 3

Meanwhile, whisk eggs, cheese, milk, salt and pepper in a large bowl. Stir in the bacon and broccoli mixture. Divide the egg mixture among the prepared muffin cups.

Step 4

Bake until firm to the touch, 25 to 30 minutes. Let stand for 5 minutes before removing from the muffin tin.


To make ahead: Wrap omelets individually in plastic wrap and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, thaw, if necessary, and remove plastic wrap. Wrap in a paper towel and microwave each omelet on High for 20 to 30 seconds.

Nutritional Information (per serving):

Serving Size: 2 Mini Omelets 

Per Serving: 212 calories; protein 15.7g; carbohydrates 4.6g; dietary fiber 1.1g; sugars 2g; fat 14.5g; saturated fat 6.3g; cholesterol 271.8mg; vitamin a iu 1709IU; vitamin c 32.2mg; folate 67mcg; calcium 219.6mg; iron 1.7mg; magnesium 26.8mg; potassium 288.4mg; sodium 485.8mg; thiamin 0.1mg. 



1 1/2 Medium-Fat Protein, 1 High-Fat Protein, 1/2 Vegetable

Source:, June 2018

Roasted Chicken

ROast Chicken & Sweet POtatOes

Caramelized sweet potatoes and red onion are the bed for chicken thighs that cook up fast in a very hot oven--perfect for a quick healthy chicken dinner. Serve with a fall salad of mixed greens, sliced apples and blue cheese.​


  • 2 tablespoons whole-grain or Dijon mustard

  • 2 tablespoons chopped fresh thyme or 2 teaspoons dried

  • 2 tablespoons extra-virgin olive oil, divided

  • ½ teaspoon salt, divided

  • ½ teaspoon freshly ground pepper, divided

  • 1 1/2-2 pounds bone-in chicken thighs, skin removed

  • 2 medium sweet potatoes, peeled and cut into 1-inch pieces

  • 1 large red onion, cut into 1-inch wedges


Step 1

Position rack in lower third of oven; preheat to 450 degrees F. Place a large rimmed baking sheet in the oven to preheat.

Step 2

Combine mustard, thyme, 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a small bowl; spread the mixture evenly on chicken.

Step 3

Toss sweet potatoes and onion in a bowl with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Carefully remove the baking sheet from the oven and spread the vegetables on it. Place the chicken on top of the vegetables.

Step 4

Return the pan to the oven and roast, stirring the vegetables once halfway through, until the vegetables are tender and beginning to brown and an instant-read thermometer inserted into a chicken thigh registers 165 degrees F, 30 to 35 minutes.


Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutritional Information (per serving):

408 calories; protein 26.9g; carbohydrates 33.5g; dietary fiber 5.2g; sugars 11.7g; fat 17.4g; saturated fat 3.7g; cholesterol 86.1mg; vitamin a iu 22430.7IU; vitamin c 26.4mg; folate 32mcg; calcium 74.7mg; iron 2.8mg; magnesium 56.5mg; potassium 636.4mg; sodium 554.3mg; thiamin 0.2mg. 


1 1/2 Starch, 1 1/2 Vegetable, 4 1/2 Lean Meat, 1 1/2 Fat

Source: EatingWell Magazine, September/October 2012

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