Recipes in this issue - click here to search more. Note that we have a cuisine category for “holiday” for a variety of healthy holiday dishes and desserts.
Vegetarian Enchiladas
Yield 4
Author Judy Doherty
Prep time
10 Min
Cook time
30 Min
Total time
40 Min
Enjoy enchiladas filled with roasted butternut squash, black beans, and cheddar cheese—a hearty, flavorful meal perfect for any occasion. The recipe is below!
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Ingredients
5 corn tortillas, warmed so they are pliable
1 15-ounce can of no-added-salt black beans, drained
2 cups fresh spinach leaves, rinsed
2 cups diced cooked winter squash
1/2 cup shredded cheddar cheese
2 cups low-sodium enchilada sauce
1 avocado, diced
2 green onions, sliced
fresh cilantro
1 lime
Instructions
Spread a cup of enchilada sauce in the bottom of a 12x9 rectangle baking pan.
Warm the corn tortillas in a microwave, 2 or 3 at a time for 30 seconds at a time. They need to be pliable so you can roll them.
Add black beans, spinach, cheese, and diced winter squash to each tortilla. Roll up tight and place in the roasting pan on the sauce. When all 5 enchiladas are in the baking dish, cover the pan and bake in a 350-degree oven for 20 minutes.
Top the enchiladas with more sauce and cheese. Bake another 5-8 minutes.
Top the enchiladas with the avocado, green onion, and cilantro. Serve more sauce and lime wedges on the side.
Nutrition Facts
Calories
461
Fat
14 g
Sat. Fat
4 g
Carbs
71 g
Fiber
20 g
Net carbs
51 g
Sugar
12 g
Protein
19 g
Sodium
600 mg
Cholesterol
14 mg
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Burger Grazing Board
Yield 4
Author Judy Doherty
Prep time
10 Min
Cook time
20 Min
Total time
30 Min
Grazing boards are a fun way to serve a family dinner. Here is one we made with burgers and fixings.
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Ingredients
4 3-ounce lean turkey burger patties
4 small burger buns
2 cups lettuce
2 tomatoes sliced
1/2 onion sliced
2 carrots peeled and cut in sticks
1 sweet potato, cut in strips and air fried
1 apple
4 strawberries
1/2 cup low-sodium ketchup
1/4 cup mayonnaise
Instructions
Cook the burger patties according to package directions. We used quinoa veggie burgers for this dinner.
Prepare all the fixings: lettuce, sliced tomatoes, air-fried sweet potatoes, apple slices, carrot sticks, condiments, and buns.
Arrange everything on a large board and serve family style.
Nutrition Facts
Calories
492
Fat
19 g
Sat. Fat
4 g
Carbs
56 g
Fiber
6 g
Net carbs
50 g
Sugar
22 g
Protein
23 g
Sodium
550 mg
Cholesterol
67 mg
copyright foodandhealth.com
Dinner, Burger, Kids
American
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Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.
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Holiday Articles and Handouts
Recipes in this issue - click here to search more. Note that we have a cuisine category for “holiday” for a variety of healthy holiday dishes and desserts.
Vegetarian Enchiladas
Ingredients
Instructions
Nutrition Facts
Calories
461Fat
14 gSat. Fat
4 gCarbs
71 gFiber
20 gNet carbs
51 gSugar
12 gProtein
19 gSodium
600 mgCholesterol
14 mgDid you make this recipe?
Burger Grazing Board
Ingredients
Instructions
Nutrition Facts
Calories
492Fat
19 gSat. Fat
4 gCarbs
56 gFiber
6 gNet carbs
50 gSugar
22 gProtein
23 gSodium
550 mgCholesterol
67 mgDid you make this recipe?
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Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.
January 2025 Newsletter and Toolkit
November 2024 Newsletter and Toolkit