Recipes - Delicious & Healthy - Free Sample Library

Food and Health Communications’ recipes follow the DASH diet, Dietary Guidelines for Americans recommendations, and MyPlate guidelines. Unlike many magazines, cookbooks, and online and social media recipes, our recipes are designed to use less saturated fat, added sugar, and sodium. They are based on nutrient-dense, whole food. We also strive to use readily available, less expensive ingredients and normal kitchen equipment to increase accessibility. Let us know if you have questions or requests - we constantly create more so subscribe to get weekly updates!

Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Vegetarian Enchiladas

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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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Winter Salad With Grapefruit and Pomegranate

This salad came together with a trip to the late fall farmer's market, showcasing what's in season. A mix of greens, grapefruit, and pomegranate create a refreshing blend, all topped with a zesty lemon yogurt dressing.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Bok Choy and Mushroom Ramen

Using rice noodles, bok choy, mushrooms, eggs, and corn in a ramen bowl makes an authentic Japanese dish that is healthy, inexpensive, and delicious.

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Judy Doherty Judy Doherty

Burger Grazing Board

A grazing board offers a variety of benefits, making it a popular choice for gatherings and everyday eating. It encourages healthy, mindful snacking by providing an array of fresh fruits, vegetables, nuts, cheeses, and more, offering balanced nutrients in one presentation. Grazing boards are visually appealing, enhancing the dining experience and making social occasions more inviting. They are also highly customizable to accommodate dietary preferences and restrictions, from vegetarian to gluten-free options. Additionally, they promote sharing, conversation, and a relaxed dining atmosphere, making them perfect for events or casual get-togethers. Here is a fun family grazing board recipe using a burger theme.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Chili and Cornbread Casserole

This easy recipe will be received happily by all! It features ground chicken, 3 beans, and squash and is topped with cornbread.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Spicy Butternut Squash Soup

You don't have to wait for butternut squash to be in season to make this soup. For our 15-minute soup, use frozen butternut squash from your grocer's freezer.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Butternut Squash Lasagna

This vegetarian lasagna recipe is lightened with a little tofu in the filling and a white sauce made with oat or skim milk. It assembles so fast and is a memorable dish.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Vegetarian Walnut Meat Tacos

These meatless walnut tacos are delicious and easy, especially if you prep the ingredients ahead of time.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Vegetable Lentil Soup With Kale and Potatoes

This hearty soup cooks in 30 minutes. Lentils don't need soaking, providing a wealth of nutrients and fiber. The variety of veggies, including mushrooms, curly kale, carrots, and potatoes, make the soup an entire meal that is great for a weeknight.

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Kale Lemon Salad

Crispy, colorful kale, crunchy veggies, and super-rich lemony tahini dressing, what's not to love?

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Warm Fall Salad

Fabulous salad using fall root veggies for color and hearty texture. Try it!

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Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Zucchini, Lemon, and Ricotta Penne Pasta

A delicious end of summer early fall recipe that uses a lot of fresh zucchini from the garden or farmer's market. A small amount of artisan ricotta melts over the top to finish it. No one will mind that it is meatless.

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Judy Doherty Judy Doherty

Minted Watermelon Salad

Here is a delicious salad that will keep everyone slurping up all of the watermelon. It is great for lunch, dinner, and dessert.

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Judy Doherty Judy Doherty

Shredded Chicken

Two chicken breasts can easily make four to eight meals. This is a meal prep ingredient. Simmer the chicken breasts over medium heat for 20 minutes, then shred them with a mixing machine. Refrigerate or freeze for later use.

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Judy Doherty Judy Doherty

Jerk Chicken Dinner

Jerk Chicken, Caribbean Yellow Rice, Callaloo, and Spicy Okra combine with Bahamian cornbread. This dinner illustrates the "African diaspora," or worldwide collection of communities descended from native Africans, predominantly in the Americas. It celebrates the Deep South, Creole, and Caribbean cultures and their delicious dishes in a modern way. Diaspora means "dispersed," which was voluntary and involuntary in history with many cultures. We have adapted the recipes to be simple and healthy to make.

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Judy Doherty Judy Doherty

Skillet Roasted Tomatoes

Tomatoes are skillet-roasted with oil and herbs for a warm side dish bursting with flavor and color. This is a great way to use up extra tomatoes from the garden!

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Judy Doherty Judy Doherty

Summer Corn Salad

Roasted corn salad is a fabulous summer salad that is refreshing, crunchy, and spicy. It can be served as a side dish or garnished on grilled meats. This recipe is simple to make!

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Judy Doherty Judy Doherty

Peach Slaw

Cole slaw is great, but this peach slaw recipe is even better. It makes a great summer side salad.

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