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, bloggers, and influencers recipes, our recipes are designed to use less saturated fat, added sugar, and added salt. They are based on nutrient-dense, whole food. We also strive to use readily available, less expensive ingredients and normal everyday kitchen equipment. The creativity and flavor are sky-high! Let us know if you have questions or requests - we constantly create more!

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

Roasted Cauliflower and Hummus

Cauliflower is roasted with olive oil until it is tender. It is served over a thick layer of hummus and garnished with fried sage and pepitas.

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

Lentil Soup With Kale, Potatoes, and Mushrooms

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

Jackfruit Sliders

Jack Fruit Sliders taste so delicious with their spicy sauce and “pulled” jack fruit. The filling is like pulled pork with a sloppy joe sauce. Enjoy!

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Judy Doherty Judy Doherty

Valentine Red Velvet Cake

This red velvet cake uses heart healthy fats, real beets, and chocolatey cocoa for a huge treat that is easy to make and tastes great. It is perfect for celebrations, Valentine’s day or any day.

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Judy Doherty Judy Doherty

Veggie Burger

This veggie burger uses a portabella mushroom with all of its umami taste sensations. It is topped off with crunchy fresh veggies and your favorite condiments.

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Judy Doherty Judy Doherty

Caribbean-African American Diaspora Dinner

Jerk Chicken, Caribbean Yellow Rice, Callaloo, and Spicy Okra are all dished up with Bahamian cornbread. This dish illustrates the "African diaspora," or worldwide collection of communities descended from native Africans or people from Africa, predominantly in the Americas. It celebrates the Deep South, Creole, and Caribbean cultures and their delicious dishes in a modern and celebratory way. Diaspora means "dispersed," which was both voluntary and involuntary in history.

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Judy Doherty Judy Doherty

Chicken Gobbler Bowl

Here's a bed of quinoa topped with veggies, winter squash or yams, and sliced roasted chicken. You can make everything ahead of time or use the recipe as a guideline to use up leftovers.

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Judy Doherty Judy Doherty

Portabella Mushroom Burger

Portabella mushroom burger is stacked full of veggies for a very hearty, juicy burger experience. But without the beef.

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Judy Doherty Judy Doherty

Cowboy Chili

Cowboy chili is so flavorful you will want to serve it every night of the week. It is made in a cast iron skillet, too!

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Judy Doherty Judy Doherty

Apple Ambrosia

This delicious fruit salad is made by folding yogurt, fruit, and toasted nuts together. In ancient Greek mythology, ambrosia, the food of the gods, was often depicted as conferring ageless immortality upon whoever consumed it.

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Judy Doherty Judy Doherty

Raw Veggies Standing

An assortment of fresh veggies is arranged in a stemless wine glass or juice glass. And then drizzled with a bit of olive oil and vinegar. You can also use your favorite salad dressing

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Judy Doherty Judy Doherty

Garlicky Brown Rice

Adding garlic to brown rice makes it a nutty-flavored favorite way to cook this whole grain.

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