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

Lean Turkey Chili

This chili is perfect for winter and after the holidays. It is a warm and easy dish chocked full of fiber.

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

Banana Cream Pie

This yogurt coupe is healthy but decadent - it is great for breakfast, snacks, and dessert!

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

Carrot Ginger Soup

Carrot Ginger soup is rich, spicy, and yet light. It is easy to make!

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Judy Doherty Judy Doherty

Best Light Pumpkin Pie

The history of pumpkin pie can be traced back to early Native American and European culinary traditions. Here's a brief overview of how pumpkin pie has evolved over time:

Native American Roots:

Pumpkins and other squashes are native to the Americas, and they were cultivated by Native American tribes for centuries before the arrival of Europeans. Indigenous people cooked pumpkins by roasting or boiling them and used them in a variety of dishes.

European Influence:

When European settlers arrived in North America, they encountered pumpkins and squashes, which were unfamiliar to them. The colonists quickly adopted these foods into their diets, often adapting Native American culinary practices. They began using pumpkins in pies and other dishes.

Early Pies:

Early versions of pumpkin pies in colonial America were quite different from the pies we know today. They were made by hollowing out the pumpkin, filling it with a mixture of milk, spices, and sweeteners, and then baking the whole thing. The resulting dish was more like a custard baked in a pumpkin shell.

Evolution of Ingredients:

Over time, the recipe evolved. The English tradition of making sweet pies using a pastry crust led to the development of the pumpkin pie we are familiar with today. Early recipes used a mixture of pumpkin, spices, and sometimes honey, and they were baked in a pie crust.

Thanksgiving Connection:

Pumpkin pie became associated with Thanksgiving in the 19th century. Sarah Josepha Hale, a prominent editor and writer, campaigned for Thanksgiving to become a national holiday, and she included pumpkin pie in her vision of the feast.

Canned Pumpkin:

In the late 19th century, canned pumpkin became available, making it easier to make pumpkin pie with consistent results.

Modern Pumpkin Pie:

Modern pumpkin pie recipes typically use canned pumpkin puree, which is made from a specific type of pumpkin known as the Dickinson pumpkin. This variety is smoother and has a milder flavor than the pumpkins traditionally used for carving.

Variations:

While the traditional pumpkin pie with its blend of spices (cinnamon, nutmeg, cloves) remains popular, there are now many variations, including adding whipped cream, pecans, or even turning it into a cheesecake-like dessert.

Pumpkin pie has become an iconic dish during the fall and Thanksgiving season in the United States and Canada. Its history reflects the blending of Native American and European culinary traditions and the evolution of ingredients and cooking methods over the centuries.

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

Apple-Chai Mocktail

Here is an alcohol-free drink that is so delicious you must make a big batch! We love the flavor layering from kombucha to chai spiced syrup to apple juice, apple cider vinegar, orange juice, and turmeric orange syrup.

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Judy Doherty Judy Doherty

Holiday Mocktail

A holiday mocktail is a non-alcoholic drink that captures the festive spirit of holidays with its flavors, colors, and presentation. It's a great way for everyone to enjoy a special and refreshing drink, whether they don't consume alcohol or simply want a lighter option. Here's a simple and delicious holiday mocktail recipe for you.

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Judy Doherty Judy Doherty

Roasted Turkey Breast

Buying a turkey breast saves money, time, and cleanup. It is perfect for a smaller group.

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

Pumpkin Flan

I think this pumpkin flan is one of my favorite pumpkin desserts ever. The rich caramel drips down the firm, spicy, custard-rich pumpkin flan and is a show stopper. There is no pie dough needed! Don’t you love the color-rich pomegranate arils on the top?

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

Pumpkin Latte

We looked high and low for a pumpkin latte that would be rich, spicy, pumpkin-forward, and not too sweet. And we found it! Check out this one! The recipe is so easy!

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

Spinning Salad

Using a salad spinner is a great way to ensure that your lettuce remains crisp and doesn't dilute the flavors of your salad with excess water. It's a simple but effective tool that can be very handy in the kitchen, especially if you enjoy making salads regularly.

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

Pozole Soup

Pork pozole is a hearty and flavorful Mexican soup made with hominy (dried corn kernels that have been treated to remove the hull), pork, and a rich, aromatic broth. It's often enjoyed as a comforting meal, especially during colder months or for special occasions.

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

Chicken Biryani

Chicken biryani is a fragrant and flavorful Indian dish made with spiced rice and succulent chicken. It's a popular dish that's often enjoyed during special occasions or gatherings.

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

Shakshuka

Shakshuka is a popular Middle Eastern and North African dish that consists of eggs poached in a flavorful tomato and pepper sauce, often spiced with various aromatic herbs and spices. It's typically served as a breakfast or brunch dish and is known for its rich and comforting flavors. Here's a basic recipe for making shakshuka:

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

How to boil the perfect egg

Remember that cooking times might need slight adjustments based on your preferences and the size of the eggs. Overcooking eggs can result in a greenish-gray yolk and a rubbery texture, so it's a good idea to experiment with the cooking times to achieve your desired results.

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

Sweet Potatoes and Apples

Roasting wedges of sweet potatoes and apples on a sheet tray is super easy and yields a delicious side dish great for a holiday celebration or any day.

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

Chicken Pho

Pho is a broth poured over cooked rice noodles with a little protein, fresh veggies, and herbs. It originated in Viet Nam.

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

Chicken Tomato Skillet

Cook chicken breasts in a rich tomato pepper sauce, then serve with your choice of potatoes, rice, or pasta.

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

Shrimp Kabob

Kebabs (or kabobs) are a delicious and popular dish made from skewered and grilled pieces of meat, vegetables, or a combination of both. They are enjoyed in various cultures around the world and can be customized with different marinades, spices, and accompaniments.

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