Recipes for Healthy Living

This is a great dish for times when you have perishable ingredients, or small amounts of ingredients that need to be used. These are suggested ingredients, but the key features are the no-boil lasagna noodles and a sauce. The noodles cook in the sauce.

Ingredients:

• No-boil lasagna noodles

• Good quality pasta sauce (24-oz jar)

• Portobello mushroom caps (3 or so)

• Eggplant

• Zucchini

• Kalamata olives

• Feta or ricotta cheese

• Mozzarella or "pizza cheese" mix (8 oz)

Any other ingredients, such as red onion, artichokes, squash, red bell peppers, etc.

Preparation:

If using mushrooms or eggplant, it is best to roast them briefly first. Otherwise, the lasagna starts out too tall for the casserole dish. Cut the vegetables into bite-sized chunks and toss with olive oil and garlic powder, and chunks of garlic cloves, if desired. Roast at 325 or 350 F for 15 minutes or until the mushrooms shrink.

Layer 1⁄4 of the pasta sauce into the bottom of the casserole dish, and cover with a single layer of uncooked lasagna noodles. Layer another 4 of the pasta sauce and 1⁄2 each of the other ingredients, except the pizza cheese (use only 4). Layer more lasagna noodles on top, repeat the layering (including pasta sauce), using the rest of the ingredients (except for pasta sauce and pizza cheese). Cover with another layer of lasagna noodles, the rest of the pasta sauce, and cheese. You can also accent this top layer with slices of fresh mozzarella and dollops of pesto sauce. Bake uncovered at 350 F for 30-40 minutes. When done, the lasagna should be bubbling and the cheese on the top will be melted and getting brown.

To make a tasty plant-based version without using commercial shredded vegan cheese, you can substitute homemade plant-based alfredo sauce for the cheese layer. To make a quick plant-based alfredo sauce, blend 1 box of silken tofu with olive oil, lemon juice, chopped garlic, salt, nutmeg, and black pepper to taste. It provides a high-protein sauce that pairs well with most vegetables, tomato sauces and/or pesto sauces in both lasagna as well as with other pastas and casseroles.

“Crisp” is often thought of as a sweet, oat-based dessert, but this version is essentially a combination of granola, fruit, and yogurt. It can be prepared the night before and stored as a casserole, making it perfect for multiple servings over several days. This convenience makes it ideal for busy mornings or as a portable option for work. Without any added sugar—aside from the honey in the granola—it uses an abundance of spices to enhance the natural sweetness and flavor of the fruit.

Ingredients

• Low sugar Granola

• Raisins (golden or black) or currants

• Nuts (coarsely chopped) if desired, especially if there aren't many in the commercial granola

• Seeds (especially flax seeds), if there aren't many in the commercial granola

• 4 TBS butter or coconut oil, melted

• Fresh fruit (apples, peaches, berries, or other favorite or seasonal fruit)

• Cinnamon, ginger, nutmeg, anise, clove, cardamom, Chinese 5 Spice powder, at least 1 tsp of each, but to taste (clove is stronger, generally less is needed)

• Greek yogurt

Preparation

Combine the raisins, granola, nuts and seeds, and melted butter.

Chop the fruit into small pieces and mix with the spices.

Butter or spray a casserole dish and fill with the fruit, spreading it evenly. Top with the granola mixture and bake for 20-30 minutes at 350 F.

Serve with Greek yogurt. Cover and store in the refrigerator. 

Easy Granola

Ingredients

• 2 cups rolled oats

• 2 cups of mixed nuts and seeds (such as almonds, walnuts, sunflower seeds, flax seeds, pumpkin seeds)

• 1 cup or more dried fruit, such as currants, white raisins, or dried cranberries

• 3 big tablespoons of good honey

• 3 tablespoons coconut oil

• 1⁄2 teaspoon good quality vanilla extract

• Star anise (ground), cinnamon, cardamom, ginger, and/or other spices; to taste. I use about a teaspoon of each, maybe slightly less of the star anise because it is strong.

Preparation

Preheat oven to 300 F.

Place oats in a mixing bowl and add spices. Mix the oats and spices together well.

Chop about 1 cup of nuts coarsely. Add 1 cup of seeds. 

Add nuts and seeds to oats.

Add the dried fruit to the oats & nuts.

Add honey, coconut oil, and vanilla.

Mix with your clean hands. Be sure the coconut oil melts from the heat of your hands if it was solid when added to the mixture and is thoroughly mixed in so there are no clumps.

Line a cookie sheet with parchment paper and spread the granola evenly over it.

Bake 15-20 minutes, until it is lightly toasted. Be CAREFUL not to overcook it or it will taste burnt.

Store in containers for up to 2 weeks.

Tiramisu with Fruit

This recipe offers a simple way to achieve a tiramisu that captures the authentic flavors without the need for egg yolks or double boilers. In Italy, tiramisu is traditionally enjoyed as an afternoon "pick-me-up," but it also makes a delightful breakfast treat, providing a rich and sustaining start to the day. It's a hit at school potlucks or dinner parties, often impressing guests with its flavor and presentation. While tiramisu is typically made with ladyfinger cookies, vanilla wafers are a great alternative—they’re less sweet, absorb espresso better, and maintain their structure. Any type of fruit can be used, though sturdier options like blueberries or strawberries work best, especially if the dish won't be consumed within a day.

Ingredients

• Heavy whipping cream (1 pint)

• Mascarpone (Italian cream cheese; 16 oz, room temperature)

• Greek yogurt (1 cup)

• Vanilla extract, 2 TBS

• Marsala (Italian sherry), 2 TBS Espresso (4-6 oz)

• Dark chocolate

• Seasonal fruit (blueberries, strawberries, peaches etc.)

• Vanilla wafers (good quality, 1 12-oz box)

Preparation

Grate dark chocolate. For best results use a stand-up grater. Grate until the dark chocolate seems to be charged and is very fine after you grate it.

Wash and slice fruit.

Make or acquire espresso.

Pour whipping cream into large bowl and add vanilla and marsala. Whip until it is thick with standing peaks. Fold in Greek yogurt and mascarpone.

Layer ingredients:

Immerse vanilla wafers in espresso and line the bottom of a trifle bowl or deep casserole dish. To avoid sogginess, don't soak the wafers for the bottom layer completely. Spoon and spread 1/3 of the whipped cream mixture over the wafers, then layer in two of the fruit. Cover the fruit with 1/3 of the grated dark chocolate. Make another layer of vanilla wafers, 1/3 cream mixture, rest of fruit, and 1/3 chocolate. For the final layer, layer espresso-soaked wafers and cover with the rest of the cream mixture, and cover with chocolate. Cover and refrigerate at least two hours before serving.

Spanish Paella

Paella is a flavorful, rice-based dish that originated in Valencia, Spain, and has inspired a variety of similar one-pot meals like jambalaya and arroz con pollo. The dish is named after the wide, shallow pan in which it is traditionally prepared. Paella comes in many regional variations, depending on the available ingredients—some versions feature meat, others highlight seafood, and some are entirely plant-based.

The foundation of paella includes short-grain rice (such as arborio), a protein source (like seafood, chicken, snails, tofu, or mushrooms), saffron, and garlic. Additional ingredients often include tomatoes, onions, beans, and peas. With countless recipes to explore, there’s a version of paella for every taste preference.

Ingredients

• Rice (short-grained, such as arborio, 2 cups)

• Broth (chicken or vegetable, 2-2 1⁄2 cups)

• White wine (1-1 1⁄2 cups)

• Fish (1/2 lb, cut into 1-inch pieces)

• Shrimp (1/2 lb, peeled and de-veined, but tails can be left on)

• Shellfish (littleneck clams, small mussels, 1⁄2 lb)

• Onion (1 white or yellow, chopped)

• Garlic (3-6 cloves chopped)

• Olives (e.g., Kalamata, sliced, 3/4 cup or so)

• Tomatoes (fresh or canned, 14 oz, or 1 1⁄2 cup)

• Mushrooms (e.g., shiitake, trumpet, or oyster 6-8 oz, sliced)

• Olive oil (about 3 TBS)

• Saffron threads (1 "pinch")

• Turmeric (1 tsp)

• Marjoram (2 tsp)

Preparation

In a large saucepan (or paella!), sauté onion and garlic briefly (~1 minute at medium-high heat). Add fish or protein and cook on all sides. Add broth and wine carefully. Bring to boil, then add rice and spices, being sure that the rice is evenly distributed in the pan. Add the shrimp and shellfish. Cook over medium-high heat. Don't stir the rice, but if things start to look dried out, add more broth or wine. If it starts to burn on the bottom, lower the heat. After about 10 minutes, add the tomatoes, olives, and mushrooms. The rice is done when it is tender and still moist. The shells of the shellfish should be open. If rice is stuck to the bottom of the pan, that is considered a sign of a true paella.

Santa Fe-style Enchiladas

Santa Fe-style enchiladas are layered in a casserole style instead of rolled up. Tortillas are layered in a casserole dish, allowing for more ingredients between the layers. Baking reduces the amount of fat used compared to the traditional method of frying. 

Ingredients

• Tortillas (whole wheat or corn, about 12 medium-sized)

• Shredded chicken or beef, and/or mushrooms, shrimp or tofu, seitan, lentils, or whole beans One can vegetarian refried beans (15 oz)

• One cup sliced green onions

• 1 can (4 oz) sliced black olives

• 12 oz of Pepper Jack cheese, grated (or cheddar or regular Jack cheese, if preferred. For a vegan option, see * below)

• Hatch Valley green salsa (12 oz jar)

• Red enchilada sauce

• 6 oz extra-sharp cheddar cheese (or you can use more Pepper Jack or plant-based nacho sauce if preferred)

• Greek yogurt (or plain, unsweetened plant-based yogurt)

• 1 avocado, sliced (optional for garnishing)

• Other ingredients as desired or available: chopped cilantro, chopped garlic, roasted eggplant, fresh tomatoes, bell peppers, corn, or zucchini

Preparation

Layer tortillas along the bottom of a large casserole dish. For a square dish you can tear the tortillas in half to make them cover. Layer half the beans over them, and spoon half the green salsa (if making two layers; more than two can be pretty tall). Evenly sprinkle half the olives, green onions, protein (meat, mushrooms, shrimp, tofu, etc.), and Pepper Jack cheese over the layer. Add another layer of tortillas and then repeat with the rest of the ingredients. Layer more tortillas, and cover with red enchilada sauce and Cheddar or extra Pepper jJack cheese. Bake at 350 F for 30-40 minutes.

*To make a plant-based, nacho cheese-like sauce that can be substituted for the cheese above and/or used in casseroles or as a dip, blend the following together in a blender or food processor. Note that this sauce is thick and starchy. Don't leave the blender running unattended or you may overheat it!

Ingredients

• 2 cups boiled peeled potatoes

• 1 cup boiled carrots

• 1⁄2 cup soaked and pureed cashews (optional)

• 1 cup unsweetened plant milk or alternatively, 1⁄2 cup water plus 1/3 cup olive oil

• 1⁄2 cup nutritional yeast

• 2 TBS lemon juice

• Salt to taste (e.g., 1-2 tsp)

• 1 tsp chopped garlic

• 1⁄4 cup chopped onion

• Chili, black pepper, chicken-flavored seasoning, or other spices to taste

Bhindi Masala with Okra Curry

Bhindi masala is a popular Indian curry dish made with okra (bhindi), onions, tomatoes, spices, and herbs, often served as a side dish with rice, roti, or paratha. Okra is nutritious and easy to grow, but can have a "slimy" texture that many people dislike. This recipe eliminates the sliminess. It is delicious served with naan or overwhole grain rice.

Ingredients

• 1lb fresh okra

• 3 TBS extra virgin olive oil

• 1 large onion, diced (any variety)

• 1 tsp ginger powder or fresh grated ginger

• Minced garlic to taste (1 clove to 1 head, depending on your preference)

• 1-2 large tomatoes diced (or 4 small tomatoes or 1 can diced tomatoes)

• 1⁄2 tsp turmeric

• 1 tsp ground coriander

• ~1⁄2 tsp red chili powder (to taste depending on spice preference)

• Indian curry spice mix (make out of each individual spice or buy pre-made Indian masala spice mix: look for, cumin, fenugreek or kasoori methi, jeera)

• 1⁄2 cup Greek yogurt

• 1 tsp garam masala (or regular curry powder)

• A few sprigs of cilantro leaves

Preparation

Wash, dry, and cut okra to desired size (recommend 1⁄2 inch pieces). Fry in shallow oil, on medium to high heat for about 7 minutes, until the sides of the okra are lightly browned. Remove from pan and keep aside, leaving leftover oil in the pan.

To make masala sauce, sauté chopped onion and garlic in remaining oil, until translucent. Add chopped tomatoes and continue to sauté until they are mushy and saucy. Add turmeric, chili powder, and some of your spice mix, sauté 1 minute. Add 1⁄2-1 cup of water, stirring in to loosen gravy. Add more spice mix to taste. Simmer for 5-7 minutes. The gravy should get darker, thicker, and richer with flavor. Add cooked okra, lower heat, and lightly simmer until sauce is thickened and coating the okra. Remove from heat and add Greek yogurt, stirring in quickly to avoid curdling. Taste often, adding more spices to taste if needed, or more Greek yogurt if too spicy. Serve with naan or over rice.