Healthy Living Recipes

Hospitals & Locations > TriHealth Fitness & Health Pavilion

Best Tzatziki Dip!

Yield: 1 cup

Ingredients: 
1 cup grated cucumber (from about 1 medium 10-ounce cucumber, no need to peel or seed the cucumber first) - Use English cucumbers
½ cup plain Greek yogurt- Use 2% milkfat
1 tablespoon extra-virgin olive oil
2 teaspoons chopped fresh mint and/or dill
1 ½ teaspoons lemon juice
1 medium clove garlic, pressed or minced
¼ teaspoon fine sea salt

Instructions:

  1. Working with one big handful at a time, squeeze the grated cucumber between your palms over the sink to remove excess moisture. Transfer the squeezed cucumber to a small serving bowl, and repeat with the remaining cucumber.
  2. Add the yogurt, olive oil, herbs, lemon juice, garlic, and salt to the bowl, and stir to blend. Let the mixture rest for 5 minutes to allow the flavors to meld. Taste and add additional chopped fresh herbs, lemon juice, and/or salt, if necessary (I thought this batch was just right as-is).
  3. Serve tzatziki immediately or chill for later. Leftover tzatziki keeps well, chilled, for about 4 days.
  4. Pairs great with raw veggies, toasted pita, grilled veggies, grilled meats, or as a sandwich or salad topper

Approximate Nutrition Facts per ¼ cup:

Calories: 77, Protein: 4 g, Fat: 5 g, Carb: 4g, Fiber ~1 g

 

Spinach Berry Salad with Easy Herb Vinaigrette 

Serves: 1 
Ingredients:
6 oz fresh baby spinach
1.5 cups quartered strawberries
½ c blueberries
¼ c easy herb vinaigrette (recipe below) 
1 Tbsp fresh mint leaves, chopped
2 Tbsp slivered almonds, toasted
Dash of black pepper 

Easy Herb Vinaigrette
9 tablespoons white wine vinegar
1 1/2 tablespoons wildflower honey
1/2 teaspoon fine sea salt
1 cup canola oil
3 tablespoons chopped fresh basil
3 tablespoons minced fresh chives
Combine the first 3 ingredients in a medium bowl; slowly whisk in oil until combined. Stir in basil and chives. Store, covered, in refrigerator for up to 5 days


Instructions: 
1. Combine ingredients in a bowl. 
2. Toss gently to coat.  
3. If enjoying as a meal, be sure to add an additional protein source to help you stay satisfied longer- pairs great with grilled chicken or roasted shrimp.

Approximate nutrition information (salad and ¼ c dressing): Calories 178, Protein 3 g, Fat 10 g, Carb 21 g, Fiber ~12 g 

Overnight Oats

A great no-cook option for busy mornings. Change it up with different fruits, toppings, milk, and yogurts.

Serves: 1
Ingredients:
½ c rolled oats
½ c unsweetened vanilla almond milk (or milk of your choice)
¼ c frozen wild blueberries
¼ c low sugar vanilla greek yogurt
Optional toppings: 2 tbsp chopped nuts, 1-2 tbsp ground flax, hemp hearts, or chia seeds, ground cinnamon

Instructions:

  1. Combine all ingredients in a mason jar, Tupperware, or bowl and cover with a lid or plastic wrap.
  2. Stir until well mixed.
  3. Store in fridge for a minim of 4 hours, maximum of 4 days.
  4. Add additional toppings and more milk if desired. Enjoy

Approximate Nutrition Facts:
Calories 230, Protein 10 g, Fat 5 g, Carb 35 g, Fiber 6 g

Mocha PB Berry Smoothie

Struggling to get in more than just your coffee in the morning? A great on the go breakfast packed with fiber and protein, or a way to increase your intake of fruit and vegetables when you are reaching for your afternoon pick-me-up cup of joe!

Serves:1
Ingredients:
1/2 c frozen wild blueberries
1/2 c frozen raspberries
1 cup coffee (room temperature or cold…I use whatever is left in the pot from the morning)
1 scoop chocolate protein powder
1/4 c oats
1 Tbsp PB2 or PBFit
4 ice cubes (to thicken if desired)
1-2 handfuls spinach

Instructions:
Combine all ingredients in blender. Mix until desired consistency is reached. Enjoy!

Raw Chocolate Brownies

Kale Salad

Mediterranean Salmon

Corn Bean Salsa

Sweet Potatoes

Kale Apple Almond Salad, serves 3-4 

  • large head of kale
  • 1-2 red apples (try honeycrips or really crisp/sweet ones!)
  • 1/2 c salted/unsalted almonds (or mixed nuts)
  • 1 tsp maple syrup (or honey)
  • 2 Tbsp craisins (or raisins, dates, or any dried fruit)
  • drizzle of: olive oil and balsamic vinegar
  • salt/pepper to taste
  • optional: avocado, sliced

    DIRECTIONS:
  1. Start by washing your kale and apples well. Strip away the long stems on the kale and put all the washed leaves in a large bowl. Transfer the leaves to a large cutting board and roughly chop. Then add the leaves back to the bowl.
  2. Massage the kale. Drizzle kale leaves in olive oil (about 1 Tbsp), sprinkle a pinch of salt on top and start squeezing and scrunching leaves between your hands. After 1 minute or so, the kale will start to wilt slightly and become less tough/fibrous. 
  3. Drizzle honey or maple syrup and balsamic vinegar to the bowl and toss to combine.
  4. Add the apple, almonds and dried fruit (optional to add avocado). Serve!

This salad also goes great with grilled chicken, salmon, chicken tenders, quinoa or chickpeas as well!

Slow Cooker Pineapple Chicken

2 lb. chicken breast
1 (20 oz.) can pineapple chunks in 100% juice
1 can salsa
3 medium zucchini, diced

1. Place the chicken breasts in the bottom of the slow cooker and cover them with the salsa.
2. Cook on high for 4 hours or low for 6 hours, or until easily shredded. Shred the chicken.
3. Add the pineapple with ⅔ cup of the canned juice, and the zucchini to the slow cooker and cook for an additional 30 minutes to 1 hour, or until the zucchini is soft.
Serve on whole wheat tortilla or on romaine lettuce 

 

Chicken salad

Serves 8

Ingredients:

3-4 boneless skinless chicken breasts, poached and shredded (or save time with canned or rotisserie)

1 tsp salt

2-3 Tbsp lemon juice

2 cups diced celery

1/3 c mayonnaise

½ cup slivered almonds

One, 11 oz can mandarin orange segments, packed in juice or water and drained

Instructions:

  1. In a large bowl, combine chicken breasts, salt, lemon juice, and celery.
  2. Store in the fridge overnight
  3. About 1-2 hours before serving, add mayo, almonds, and mandarin oranges.Stir and chill
  4. Serve on lettuce cups, a bed of mixed greens, or on toasted whole grain bread or a wrap.

Approximate nutrition facts per serving:

Calories: 182, Protein 13g, Fat 11 g, Carb 7 g, Fiber 2 g

 

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