The Kitchen

Cooking3Getting back into the kitchen and cooking more at home is one of the first steps in the journey toward great health!  As much as McDonald’s wants to promote their apple slices and salads (with “uber” salty salad dressings I might add) and HealthyChoice markets their TV dinners as “healthy,” truly healthy meals and snacks start in THE KITCHEN.  Below are some recipe ideas categorized by the type of dish.  You’ll note that I separate the vegetable sides from the starchy/grain sides.  As a rule of thumb, half of your plate should be vegetables, a quarter a grain/starchy vegetable (think sweet potato, potatoes, rice, pasta, etc), and the remaining quarter a protein source (think meat, chicken, fish, beans, and tofu).  Several of the recipes also call for fresh herbs.  While some of you may have never cooked with herbs (don’t be scuuurrred ;)) and others may be pros with cooking with herbs, the bottom line is to cut back on the amount of salt we are consuming and to get the benefits of antioxidant-rich herbs and spices.

Since this recipe list is by no means extensive, my best advice is to “google it.”  If you have a meal idea in mind, or food in your pantry that you want to cook up, google the ingredients that you have and see what comes up.  The whole idea is to get creative, because I am a sole believer that an “Emeril,” “Paula Deene,” and “B. Smith” lives within all of us 🙂  With that said, get to cooking!!!

healthy plate examples

Main (Meat/Protein) Dishes

  • Roasted Chicken
  • Ginger Soy Salmon
  • Curried Lentil Soup
  • Salmon Patties
  • Roasted Chickpeas and Vegetables
  • Black Beans and Rice

All-In-One Dishes

Hearty Soups

  • Bean and Vegetable Chili
  • Quick Creamy Curry Pumpkin Soup
  • Tuscan White Bean Soup
  • Curried Lentil Soup
  • Curried Zucchini and Chickpea Soup

Vegetable Sides

  • Roasted Cumin Broccoli
  • Roasted Vegetables with Spices
  • Sauteed Cabbage
  • Roasted Carrots

Grain/Starchy Side

  • Roasted Potatoes
  • Spicy Roasted Sweet Potatoes
  • Quinoa Salad
  • Herb Brown Rice
  • Millet Salad
  • Garlic and Olive Oil Whole Wheat Pasta

Other Dishes

  • Simple Pesto Flatbread Pizza

Salad Dressings

  • Balsamic Vinaigrette
  • Creamy Cilantro Dressing
  • Creamy Curry Dressing
  • Herb Garlic Vinaigrette
  • Simple Apple Cider Vinegar Dressing


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