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Topic: A place to share our "healthier"

Forum: Recipe Swap for Healthy Living —

A place to share our "healthier" recipes and food tips for everyday life.

Posted on: Aug 4, 2017 01:58AM

dimaria wrote:

This is a yummy and healthy recipe.

4 cups broccoli florets
1/2 cup golden raisins
1/4 cup green onions
1/2 cup sour cream
1/2 cup mayonnaise
4 - 6 slices bacon, crumbled
1 tablespoon sugar

Mix sour cream and mayonnaise (I use light) and sugar in large bowl. Mix broccoli (I cut the florets into smaller pieces), raisins and onions - toss with sour cream mixture. Refrigerate overnight. Top with bacon (or bacon bits) before serving.

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Aug 4, 2017 02:56AM Linwentz wrote:

To make it even healthier, both the mayo and sour cream could be light and the bacon could be turkey bacon. Thanks for sharing, dimaria

Dx 7/12/2017, DCIS, Left, 4cm, Stage 0, Grade 3, ER-/PR- Surgery 7/27/2017 Lumpectomy: Left Surgery 9/11/2017 Lumpectomy: Left Surgery 9/21/2017 Lumpectomy: Left Radiation Therapy 10/22/2017 Whole-breast: Breast
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Nov 25, 2017 06:01AM badger wrote:

hi, I dug up this old recipe for a vegan friend. Healthy and delicious!

Baked Stuffed Squash

3 acorn or other squash

½ tsp sea salt

3 Tbsp oil

1½ cup minced onion

1 cup sunflower seeds

¼ tsp each sage, thyme, and marjoram

2 Tbsp soy sauce

½ cup water

3 cups cooked rice OR 5 cups soft bread crumbs

Preheat oven to 350F. Cut squashes in half lengthwise, scoop out seeds* and stringy portion. Brush insides with a bit of oil, sprinkle with ¼ tsp salt, then place in a baking dish with ¼ inch water in the bottom. Set in oven to bake and prepare stuffing as follows: Place a large frying pan on medium heat and add 3 Tbsp oil. When oil is hot, add onion and stir for a few minutes until translucent. Add sunflower seeds and stir a minute more. Add ¼ tsp salt plus herbs and soy sauce, stir again, and add ½ cup water. Reduce heat to low and simmer uncovered for 5-10 minutes, stirring occasionally until liquid is almost gone. Add rice or bread crumbs and stir a few minutes more, mixing together well. When squashes have baked for 45 minutes-1 hour and are almost tender, fill each with stuffing and bake 10-15 minutes more. Serves four to six.

*Toasted squash or pumpkin seeds. Separate seeds from stringy portions and set out to dry for 1-2 days. Toast by stirring constantly for a few minutes in a lightly-oiled pan on medium-low. Add sea salt or soy sauce to taste. A tasty snack!

© 1979 Natural Recipes, Newton MA

Find your calm. Move forward from this place. Dx 12/22/2009, IDC, 2cm, Stage IIB, Grade 1, 1/4 nodes, ER+/PR+, HER2-
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Jan 3, 2018 04:01PM badger wrote:

This is a hearty cold-weather soup. A vegan friend adapts with vegan sausage & vegetable broth.

Sausage and Kale Soup Recipe

MAKES: 15 servings (3.5 Quarts)

TOTAL TIME: Prep: 15 min. Cook: 25 min.


1 pound smoked kielbasa or Polish sausage, cut into 1/4-inch slices*

3 medium Yukon Gold or red potatoes, chopped

2 medium onions, chopped

2 tablespoons olive oil

1 bunch kale, trimmed and torn

4 garlic cloves, minced

1/4 teaspoon pepper

1/4 teaspoon salt

2 bay leaves

1 can (14-1/2 ounces) diced tomatoes, undrained

1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained

1 carton (32 ounces) chicken broth


In a Dutch oven over medium-low heat, cook the sausage, potatoes and onions in oil for 5 minutes or until sausage is heated through, stirring occasionally. Add kale; cover and cook for 2-3 minutes or until kale is wilted. Add garlic; cook 1 minute longer. Add the remaining ingredients and bring to a boil. Reduce heat; cover and simmer for 9-12 minutes or until potatoes are tender. Discard bay leaves.

*I use ground sausage instead of kielbasa, and cook it halfway through before adding onion & potato.

Nutritional Facts

1 cup: 187 calories, 11g fat (3g saturated fat), 22mg cholesterol, 706mg sodium, 16g carbohydrate (3g sugars, 3g fiber), 7g protein.

Find your calm. Move forward from this place. Dx 12/22/2009, IDC, 2cm, Stage IIB, Grade 1, 1/4 nodes, ER+/PR+, HER2-
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Jan 6, 2018 02:40PM badger wrote:

Beet and Pear Salad with Walnuts and Goat Cheese

This is a beautiful beet and pear salad recipe. The deeply colored, sliced beets are topped with sweet pears, goat cheese and a simple walnut vinaigrette.

(note: I use Bragg's organic BraggBerry dressing instead of making my own.)

Prep Time: 15 minutes / Cook Time: 1 hour / Total Time: 1 hour, 15 minutes

Serves: 4 if served as the first course / 2 if served as the main course


  • 2 large red beets, stems trimmed, washed
  • 1 ripe pear, cored, sliced thin
  • 1/2 cup toasted walnut halves
  • 2 Tbsp sherry vinegar
  • 2 Tbsp olive oil
  • 2 Tbsp walnut oil
  • salt and fresh ground black pepper to taste
  • 2 cups baby arugula leaves
  • 4 oz goat cheese (I use the plain fresh goat cheese)


Preheat oven to 375 degrees F.

Wrap the beets in foil, place in a small baking dish, and bake for 1 hour, or until tender (test with a small knife). Allow to cool completely. When cool, scrape off the skin with a knife, and slice the beets as thin as possible; reserve.

Fan the beet slices on four chilled salad plates. Top with the sliced pear and walnuts. In a small bowl whisk together the vinegar, olive oil and walnut oil. Season with salt and fresh ground black pepper to taste.

Toss the arugula with a couple tablespoons of the dressing, and divide on top of each salad. Top each plate with the goat cheese (grate fine if using firm, aged goat cheese, or simply crumble if using soft goat cheese).

Drizzle each beet and pear salad with more of the dressing, serving any extra on the side. Serve immediately.

(Note: while the pre-arranged salad is pretty, I keep the ingredients separate as they stay fresher if we don't eat it up at one meal. I put out one bowl with the beets & pear slices, one with lettuce, one with toasted walnuts and one with goat cheese, and let people make their own salads.)

Find your calm. Move forward from this place. Dx 12/22/2009, IDC, 2cm, Stage IIB, Grade 1, 1/4 nodes, ER+/PR+, HER2-
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Jan 11, 2018 05:30PM badger wrote:

Chicken Cacciatore

Total Time: 40 min / Prep: 5 min / Cook: 35 min

Yield: 4 servings / Level: Easy


  • 4 skinless chicken breast halves on the bone, about 2 pounds
  • Salt and freshly ground black pepper
  • 2 teaspoons olive oil
  • 1 medium onion, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1/2 pound white mushrooms, thinly sliced
  • 2 garlic cloves, minced
  • 1/2 cup dry white wine
  • 1 (14 1/2-ounce) can whole tomatoes in juice, chopped and juice reserved
  • 1/2 teaspoon dried oregano
  • 1/8 teaspoon red pepper flakes or more to taste
  • 1/4 teaspoon salt


Rinse the chicken and pat dry with paper towels. Season the chicken with salt and pepper.

Heat the oil in a sauté pan over moderately-high heat. Brown the chicken on both sides, about 8 minutes. Remove the chicken.

Reduce the heat to moderate. Add the onion & pepper and cook, covered and stirring occasionally, until the veggies begin to soften, about 5 minutes. Add the mushrooms and cook, uncovered and stirring occasionally, until the shrooms begin to brown. Add the garlic and stir for 30 seconds. Add the wine and cook, uncovered, until reduced by half. Add the tomatoes and juice, oregano, red pepper flakes, and salt. Simmer the mixture, covered, for 10 minutes.

Return the chicken breasts to the pan and simmer, covered, until the chicken is just done, about 20 minutes longer. Serve with pasta.

Find your calm. Move forward from this place. Dx 12/22/2009, IDC, 2cm, Stage IIB, Grade 1, 1/4 nodes, ER+/PR+, HER2-
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Jan 20, 2018 08:27PM badger wrote:

Seafood Chowder

8 servings

  • 6 small potatoes, diced
  • 4 medium carrots, chopped
  • 3 stalks celery, chopped
  • 2 medium leeks, washed and sliced
  • 2 medium tomatoes, peeled and chopped
  • 2 cups chicken broth
  • 2 cups vegetable broth
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground pepper
  • 2 small bay leaves
  • ½ teaspoon dried thyme, crumbled
  • ½ pound cocktail shrimp, pre-cooked
  • ½ pound cod, cut into bite-sized pieces
  • ¼ pound fresh snow peas, cut into bite-sized pieces
  • ¼ pound fresh crimini mushrooms, sliced
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 2 teaspoons butter
  • ½ cup dry white wine
  • 1 cup half & half (can use whole milk for less fat but I wouldn't use 2% or skim)
  • ¾ cup frozen corn kernels

Place potatoes, carrot, celery and leeks in a large pot. Cover with broth and bring to a boil. Add salt, pepper, bay leaves, thyme and tomato. Simmer covered until veggies are tender, approx 30 minutes. Meanwhile, in a large skillet, sauté garlic briefly (30-40 seconds) in olive oil and butter. Watch closely, garlic burns easily. Add mushrooms and snow peas and sauté for 1 minute. Add seafood and wine and cook for 1 minute. Stir in the half & half. Pour this mixture into the soup pot with the cooked veggies. Add the corn, heat through and serve.

Find your calm. Move forward from this place. Dx 12/22/2009, IDC, 2cm, Stage IIB, Grade 1, 1/4 nodes, ER+/PR+, HER2-
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Jan 21, 2018 06:19AM Ellyn27 wrote:

badger - Thanks for posting your recipes. I'm surprised this thread hasn't gotten more attention. I've been looking for healthy recipes that don't include a bunch of stuff I can't pronounce or have to find at a health food store.

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Jan 21, 2018 09:18AM badger wrote:

hi Ellyn, thanks. I'm always looking for healthier recipes with simple ingredients.

Pls share some of yours! Maybe we'll start a trend. :-)

This is my friend Suzanne's favorite thing to do with kale:

4 cloves garlic, peeled and sliced

1 bunch kale, stemmed and torn into bite size pieces

1 cup vegetable broth

1 tomato peeled and chopped

1 cup chickpeas

Basmati brown rice, cooked

Sauté the garlic in olive oil for a couple minutes (you could also add some onion here). Add the kale and stir until it starts to wilt. Dig a hole in the middle and put the tomato in there. Put a lid on it and let it cook until the tomato starts breaking down (5 minutes or so). Dig another hole in the middle and add the chickpeas and broth. Put the lid back on for and simmer for 10-15 minutes or until chickpeas are tender. Serve over basmati brown rice.

I hope you like it!

Find your calm. Move forward from this place. Dx 12/22/2009, IDC, 2cm, Stage IIB, Grade 1, 1/4 nodes, ER+/PR+, HER2-
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Feb 11, 2018 07:41AM - edited Feb 17, 2018 06:04PM by badger

Escalloped potatoes and ham

Peel and slice six medium potatoes in a casserole.

Make a cream sauce of the following:

2 Tbsp butter

½ medium onion, chopped

Simmer these two. Then add:

2 Tbsp flour

2 cups milk

1 tsp salt

½ tsp pepper

Cook until thick. Pour over potatoes. Bake 30 minutes at 325 F. Place a pre-cooked ham steak on the top and bake 30 more minutes. Serves six. (Makes great leftovers.)

Source: Our Favorite Recipes by the Ladies of St. John's Ev. Lutheran Church of West Bend WI © 1949, 1959, 1976, 1987.

Adapted for pre-cooked ham steak from the grocery store, not a farm-fresh ham steak that needed 2 hours cooking time. 😊

I like to reduce the number of potatoes and add slices of other root-cellar veggies: carrots and parsnips are good.

Find your calm. Move forward from this place. Dx 12/22/2009, IDC, 2cm, Stage IIB, Grade 1, 1/4 nodes, ER+/PR+, HER2-
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Feb 17, 2018 06:18PM badger wrote:

Polenta Tamale Pie

Tamale pie, made with a cornmeal mush crust, dates back to 1911. In this recipe, we use ready-made polenta packaged in a roll. The spicy beef filling takes advantage of the excellent bottled salsas and canned refried beans now on market shelves.

Yield: makes 8 servings


1 pound ground beef

1½ Tablespoons chili powder

1 Tablespoon ground cumin

1 16-oz bottle spicy salsa (I use medium)

1 16-oz can refried beans

1 14-oz can chicken broth

½ cup chopped fresh cilantro

2 one-pound rolls prepared polenta, sliced into 1/3-inch-thick rounds

3 cups shredded sharp cheddar cheese

Preparation: Sauté beef in heavy large pot over medium-high heat until no longer pink, breaking up meat with back of fork, about 3 minutes. Add chili powder and cumin, stir 1 minute. Add salsa, beans and broth. Simmer until mixture thickens, about 10 minutes. Mix in half of the cilantro, season with salt and pepper to taste.

Oil a 13x9x2 glass baking dish. Place half of the polenta in dish. Top with sauce and half of the cheese, then remaining polenta, cheese and cilantro. (Can be made a day ahead. Cover with foil and chill.)

Pre-heat oven to 350 F. Bake freshly assembled pie, uncovered, until heated through and sauce bubbles, about 35 minutes. Or bake refrigerated pie, covered, for 20 minutes then uncover and bake until heated through, about 35 minutes.

(Read the comments for tasty variations and ways to make it healthier.)

Find your calm. Move forward from this place. Dx 12/22/2009, IDC, 2cm, Stage IIB, Grade 1, 1/4 nodes, ER+/PR+, HER2-
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Mar 10, 2018 12:39AM Momine wrote:

My new favorite salad came from a Persian cookbook:

Seeds of one pomegranate

1 English cucumber, seeds removed and diced small

1 small red onion (or half of a medium one) diced small

Small handful of mint leaves, chopped

1 tablespoon nigella seeds (also sometimes sold as black sesame seeds)

Dressing of 1 tablespoon lemon juice, 3 tablespoons olive oil, 1 teaspoon pomegranate molasses (optional)

Dx 6/1/2011, ILC, 5cm, Stage IIIB, Grade 2, 7/23 nodes, ER+/PR+, HER2- Chemotherapy 6/19/2011 Cytoxan (cyclophosphamide), Ellence (epirubicin), Fluorouracil (5-fluorouracil, 5-FU, Adrucil), Taxotere (docetaxel) Surgery 9/12/2011 Mastectomy: Left, Right Radiation Therapy 1/8/2012 Surgery 3/7/2012 Prophylactic ovary removal Hormonal Therapy 3/31/2012 Femara (letrozole)
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Mar 10, 2018 01:02AM TabzIsMyAngel wrote:

Toasted Israeli Couscous


  • 2 tablespoons lemon-flavored olive oil, plus more as needed
  • 2 cups Israeli couscous *
  • 1/4 cup shelled unsalted roasted pistachios, coarsely chopped **
  • 2 1/4 cups hot water
  • Kosher salt and freshly cracked black pepper
  • 6 dried Turkish apricots, chopped
  • 2 scallions, sliced

Heat the oil in a saucepan over medium heat. Add the couscous and pistachios and cook, stirring, until toasted and light golden brown, about 7 minutes. Add the water, season with salt and pepper, to taste, and bring to a boil. Reduce the heat to a simmer, cover, and cook until the liquid is absorbed, about 10 minutes.

Remove the lid, stir in the apricots and scallions, taste, and adjust the seasoning. Transfer the couscous to a serving bowl and serve warm with a little more lemon oil drizzled over the top, if desired. Makes 4 servings.

*(I use tri-color pearl couscous - naturally colored with spinach powder, tomato powder & annatto; makes a really pretty dish)

**(If nut allergies are an issue, pine nuts can be substituted)

Dx 7/27/2017, DCIS/IDC, Right, 2cm, Stage IIA, Grade 2, 0/2 nodes, ER-/PR-, HER2+ (IHC) Surgery 9/25/2017 Lumpectomy: Right; Lymph node removal: Sentinel Chemotherapy 10/26/2017 AC + T (Taxol) Targeted Therapy 1/26/2018 Herceptin (trastuzumab) Radiation Therapy 4/24/2018 3DCRT: Breast
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Mar 22, 2018 03:26PM michaelam18 wrote:

Thanks for all of the recipes :) I go nuts trying to find healthy recipes online with all of the info out there. I finally found a site that gives me a few choice recipes and I just rotate them all week. the site is called www dot alifecontinued dot com and there's a healthy resources section...

I also have this smoothie every morning to get my greens every day:

-2 cups spinach

-1 cucumber

-1 cup blueberries

-1 small apple or pear

-2 teaspoons chia or flax

-dash of cinnamon

blend and have for breakfast :)

Best, Michaela
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Mar 26, 2018 09:34AM Violetlady wrote:

I made some searches but couldn't find an answer but apologize if this has been asked before. Made smoothies quite a few years ago but never made any ahead of time. Do any of you know if you can make smoothies the night before then place in the refrigerator until the following day or maybe even two days later. Will they lose any nutrients by doing it that way. Thank you in advance.


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Sep 2, 2018 03:37PM KAM5166 wrote:


For those who just do not have time in the week for food prep....

Chop the following on Sunday evening: use a knife, not food processor (because it makes it into a slaw with high moisture content)

red pepper, green pepper, red onion, de-seeded cucumber, yellow pepper (all from Costco). Put in glass container with a tight lid. Store in the fridge for the week.

For a quick meal:

chop a fresh tomato and chop cooked chicken- toss with a larger portion of the above mixture. Serve over small mini-naan bread from Aldi's. Add feta cheese and chopped walnuts and a greek olive, or two.

Drizzle with a mixture of balsamic vinegar, olive oil, fresh garilc, salt, pepper (and honey if you prefer).

Voila! Wonderful way to enhance your vegetable intake while putting a spin on a mediterranean method of food prep. I started this in May and have continued weekly with fall fast approaching. It has been my go to on my busy work days. I have also witnessed my two sons and husband consume it without a complaint. Bon Appetite!

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Sep 2, 2018 03:42PM KAM5166 wrote:

Yes, Violetlady, they will lose nutrients, change in consistency and maybe less appealing. You could just portion the ingredients the night prior and make in a hurry. the next time. Anytime a food is chopped, cooked, exposed to O2 it looses some of it's nutrients. Freezing the mixture maybe an option, however. Freezing actually prevents nutrient loss in appropriate fruits and vegetables. You could make then freeze and re-pulse in the food processor/blender...perhaps worth a try. Happy experimenting.

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Nov 4, 2018 03:08PM 32B wrote:

I think there's no getting away from making smoothies same day, but here's my go-to quick and easy one:

1 individual serving container of Greek yogurt

About the same volume of frozen blueberries

A little bit of 100% orange juice to keep things fluid and make sure it blends well/the gears don't get stuck.

Dx 1/12/2018, DCIS/IDC, Right, <1cm, Stage IA, Grade 2, 0/8 nodes, ER+/PR+, HER2- Surgery 2/8/2018 Lymph node removal: Sentinel; Mastectomy: Right; Reconstruction (right): Tissue expander placement Hormonal Therapy 11/15/2019 Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone)

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